August 2018 - Bariatric Food Expert

Bring to the table win-win survival strategies to ensure proactive domination. At the end of the day, going forward, a new normal that has evolved from generation.
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August 29, 2018by admin0

 

Who doesn’t love a snack ?  and post bariatric surgery we are still going to love that snack.  Let’s talk about why we should grab a snack and what that snack should consist of.  

Every day I answer emails and questions about snacks and what kinds of things post bariatric clients should be reaching for when the 10am and 3pm munchies attack.   I also hear about how bariatric patients should avoid snacking.  I am not in agreement with this.  Snacking isn’t necessarily a bad thing.  Snacking gets a bad reputation because we think of “snack food” which is the processed packaged kinds of foods that make it easy to “grab and go”.  This does not have to be the case.  We can prepare for snack-attacks with whole, live, fresh, natural, non-processed foods.

Post bariatric patients are eating small portions for their main meals and this is why we need to talk about snacks.  Snacks are a great way to fit in more nutrition and better nutrition means better healing, better energy and less nutritional deficiencies.   We get into trouble when we choose to snack on low quality items such as cookies and chips and vending machine chocolate bars.  Let’s stay away from poor quality snacks and really up the ante by preparing super nutritionally packed snacks.

Failing to plan is planning to fail so write down some snack ideas and start the food prep!  Let’s push out the “carb”age and fill that beautiful new pouch with the good stuff !  The stuff that our bodies crave and do well on.  This is how we reach our weight loss goals quickly -through preparation.  If you find yourself craving sugary treats at 2pm in the afternoon, beat that sweet tooth and have some power snacks on hand to nourish your body and feed your bariatric tool.  

Here comes some ideas to get you started on healthy snacking:

  • Ricotta cheese with sliced peaches
  • Tuna and avocado 
  • Greek yogurt with fresh raspberries
  • Cucumbers and cheese squares
  • Nuts and cheese
  • Seeds and cheese
  • Nuts and Seeds
  • Hard boiled eggs
  • Latte made with coconut or almond milk
  • Protein smoothie
  • Guacamole and carrot sticks
  • Chicken and mayo on a lettuce leaf
  • Smoked salmon and cream cheese
  • Shrimp and veggie slices
  • Apple and nut butter

The list is endless and you can plan two snacks for the entire Monday to Friday schedule.

For example – you can prepare the ingredients you need for a protein smoothie for the 10am snack attack and then grab a bag of frozen shrimp and the veggies of your choice for the 3pm snack attack.  Use these two ideas and then the next weekend come up with two new snack ideas to carry you into the following week. 

Good preparation is always key when planning your successful bariatric weight loss journey.  Push out the food items which do not add to your success and then fill up on the items that are good for you and make you feel great.

Snack Away ! 

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !


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August 21, 2018by admin0

We have all bought into the gluten-free trend and it’s not because we are all suffering with celiac disease.  Gluten-free has gained a ton of popularity and it’s a rising star right now.  If you see gluten free on a package it seems to be some kind of health food today.  I want to talk about the real reason this is a trend and to offer information as to why you should or shouldn’t jump on the gluten free bandwagon.

What is fueling this food trend ?  we have to turn to social media and celebrity influence and the food industry armed with the knowledge that they can charge top dollar for gluten free items.  The trend is still growing so there is no slowing the food giants down as of yet.

Reality is that only 1 in 100 people have true celiac disease.  The majority fear that they have gluten “intolerance”.  The intolerance they claim to have comes from a protein that is inside rye, wheat and barley.  Those people that have gluten intolerance claim to have symptoms that are similar to celiac disease but they do not have the actual intestinal tears that are found in celiac disease.  This intolerance is called non-celiac gluten intolerance.  What it can be compared to is IBS which is irritable bowel syndrome.  In general when people start to avoid gluten, what they are really avoiding is refined and processed foods.  They tend to eat a better, healthier diet so are they really gluten intolerant or is the cleaner, fresher, more varied diet the catalyst to reduce symptoms ?

Gluten hides in foods such as breads, pasta, cereal, sausages, cakes, packaged foods etc.  When we used to go to the supermarket, it was very hard to find “gluten free” products and the only way to avoid it would be to eat a more healthy diet consisting of fruit and vegetables and proteins.  Today your local grocery stores are stocked full of “gluten free” items and this makes it super easy to avoid gluten WHILE eating processed foods.

If the consumer actually has celiac disease, this is a perfect solution as they are the healthier version if you have a severe disease that is affected by eating gluten.  For those of us that do not have celiac disease, we need to know that the food giants make the gluten free versions even more unhealthy than the regular versions as they need to increase sugar and fat to make their products edible and tasty.  We think that we are eating a healthy version of the regular items when in reality we are eating something that is not going to help our health or our waistlines.

If you have celiac disease, going the gluten free route is necessary for your health.  You will have a greater variety of foods you can eat.  Of course, always try to make informed decisions and try to avoid processed foods as much as you can.

If you have gluten intolerance, go to the next step and get a test done to see if you have celiac disease.  If you cut out the gluten completely and then go and get tested, you will not be able to get a diagnosis.  You need to do the testing prior to eliminating gluten from the diet. If you are tested and you find out that you do not have celiac disease, you can still reduce gluten.  All you need to do is avoid the cakes and cookies and breads and pastas.

If you don’t have any kind of symptoms after eating gluten but you still want to go gluten free, then I salute you.  All you need to do is stop eating refined and processed foods.  These are the foods which are causing the obesity epidemic anyways.  Nobody needs a serving of processed fats and sugars and flours to keep them healthy.  Don’t choose those gluten free boxed foods.  Choose to go the healthy vegetable and protein route.  

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !


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August 16, 2018by admin0
Oatmeal vs Eggs – what should a bariatric patient be eating after their surgery ?  and even 10 years down the road ?

One answer – PROTEIN.

Sure, surgery was the tool to help get the weight off but let’s try to help that tool work even better.  Let’s make the good decisions to continue losing the weight and to stick to our maintenance plans.  This is a way to support the bariatric tool.

There is tons of research out there and it proves to us that eating a high protein breakfast such as scrambling some eggs or having a blended protein drink will help you feel more full with better energy throughout the day.  That same high protein breakfast will also help you to NOT consume sugary snacks in the middle of the afternoon and evening.  Let’s face it – oatmeal is not a good breakfast choice anymore.  Bagels are kind of the enemy and breakfast cereal needs to not grace the shelves of our kitchens.

Bagels, oatmeal and breakfast cereals will wreak havoc over glucose and insulin levels.  That high protein scrambled egg breakfast is going to keep cravings in check.  Aim for a breakfast that contains 30grams of protein / think about eating turkey or chicken or eggs or greek yogurt or a protein smoothie.  Left over supper makes a perfect breakfast also – reheat and eat !

Get out the eggs and make yourself an omelet 🙂  Bon Appetit !

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !


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August 13, 2018by admin0

Okay, we’ve all heard it before – EAT MORE VEGGIES.  We are talking about 2 or 3 cups per day minimum if you are following the USDA guidelines.  Guess what, you don’t need to chew your way through cups of spinach and bowls of broccoli.  There are easier ways to meet your vegetable goals.

If you are tired of salad bowls, try mixing things up and preparing veggies in different ways by getting creative.  Your body will be so happy that you did.  Here are some short and sweet ways to add more vegetables to your life.

You can add a serving or two of veggies to your blender.  Make a smoothie, add some kale and then add some lemon or orange or citrus flavors.  Those balance out any bitter tastes.  Start the day in a healthy way or blend away for a mid morning snack.

There are an array of veggies that you can add to your whole grain toast.  Avocado is the obvious choice but why not add a slice of fresh mozzarella and then top with garden tomatoes, or cucumbers and dill ?  Saute some peppers or some fresh mushrooms.  There are so many options to choose from.

Huevos Rancheros Anyone ?  Scramble your vegetables into your eggs for a protein packed breakfast.  Onions, peppers, tomatoes, jalapeños, spinach, mushrooms and I have only just got started …. 

Zucchini muffins for a snack ?  that’s right – zucchini has a mild taste and it’s easy to sneak a serving of vegetables into pancakes, bread, muffins etc.  The zucchini stays moist so it makes your baked goods oh so yummy without drying out.  Don’t just stick with zucchini, add some carrot for some pretty color.

Did you say soup ?  oh it’s my very favorite and I can add so many different vegetables to my soups.  I can make the soups of the regular variety or add a bit of vegetable stock or cream, blend it up and have a creamy version.  What a way to get in your veggies and oh so delicious.

Brown rice, quinoa and barley can get boring so why not add some beautiful, colorful vegetables to your pot as you are prepping your grains ?  You can also just skip the grains all together and pulse broccoli or cauliflower in the food processor into a rice texture.  You can steam this for a few minutes and serve it together with a portion of healthy fats and your protein.  Perfect combination and you’ve just “upped” the veggie content.

Hiding veggies in your casseroles is another way to increase the veggies and nobody needs to know unless you want to share your cooking secrets.  Lasagna is a great dish to add some spinach and mushrooms to.  You can bake eggplant or zucchini into the casserole dish instead of the pasta noodles.  

Share some veggie-love with your hamburgers.  Pile your burger high with onions, mushrooms, tomatoes and lettuce.  You can even shred the veggies directly into your burger mix or into your meatball mix.  It will add great texture and flavor and the moistness will even plump up your burger and make it over the top awesome !

In conclusion, there are so many terrific ways and ideas how to add more veg to your life without eating cups and cups of kale.  I haven’t even touched on roasting or baking or grilling or sautéing or zoodling,  or frying – get creative and hit the fresh produce section of your favorite grocery store.  

Bon Appetit !

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !


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August 2, 2018by admin0

So you have decided to follow a low carb lifestyle but the information out there is so overwhelming … what even is a carb ?  good carbs, bad carbs , in between carbs , eat them, don’t eat them, you need them, you don’t need them –  what can we do to get to a place where we are comfortable even discussing them ?

Carbs are not the devil.  Eat your veggies.  Eat lots of them.  Eat fruit.  Choose low sugar ones like raspberries, blueberries, and strawberries.  Don’t eat processed, packaged foods. Those are the bad kinds of carbs.

Don’t overcomplicate it.  You don’t need fancy recipes and fancy ingredients.  Let’s take it a step at a time and create a 4 step process.  Here goes.

    • Step 1 – Choose your protein (eggs, chicken, ground beef, shrimp, canned tuna etc.)
    • Step 2 – Choose a low carb vegetable like lettuce, spinach, broccoli, sprouts, broccoli, cauliflower…
    • Step 3 – Choose a cooking method such as grilling, baking, sautéing, boiling etc.
    • Step 4 – Pick a healthy fat to add in such as butter, avocado oil, olive oil, coconut oil, avocado etc.

 

These are 4 easy steps to create a healthy low carb meal with protein, vegetables, healthy fat and a cooking method.  You can switch up your spices and herbs to make a mouth-watering dish.  You can serve this to your entire family.  There is no need to change anything.  Don’t overcomplicate things and get back into the kitchen.  Weight loss occurs in the kitchen.

 

You’ve got this

About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients.  In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.

For high quality specialized plant protein for bariatric patients Bariatric Expert Protein Powders

Time for a “bariatric expert” multivitamin ?  Here is a perfect way for bariatric patients to get it now on Amazon:  Bariatric Expert MultiVitamins.

Eat Like a Bariatric Expert with our Nutrition Plans.

Feel free to share your victories and struggles in our Facebook Group. I would love to connect with you.

Stay motivated with Bariatric Wristbands – post your results online !