September 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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September 28, 2018by admin0

Have you ever had a weight loss journal or considered starting one ?  I know you have heard about how journaling can be a big motivator for weight loss but have you actually tried it ?  Writing down your goals and putting a plan in place is the way to get started.  A weight loss journal might just be your key to bariatric success.  Use some of the ideas below to get started but also use your own intuition and imagination to create a private place that enables you to write it all down and get motivated.

Pick out a notebook or a journal that feels comfortable to you.  Pick a color that motivates you and next make a decision of what format your weight loss journal is going to take.  You want to start by putting the dates and then logging everything you eat and drink but you can take it even further than that.  You can also add macronutrient data for each food item or drink item you consume.  If you are not into “pen and paper”, there are plenty of Apps that are designed for food journaling.

Another thing to add will be your portion sizes.  This is a great thing to add as it forces you in the beginning to map out exactly what a portion size looks like.  With time you will be able to just eyeball the portion and know how big it is.  

What time do you consume your meals at ?  Write down the times that you eat at but also consider taking note of how long it takes you to consume each meal.  You will start paying more attention to the fact that most of us eat too quickly.

Take note of how hungry you are prior to a meal or a snack.  Give it a rating of 1-5 and get in touch with whether you are eating because you are actually hungry or if you are eating out of boredom.  Most of us eat out of boredom and never allow ourselves to feel true hunger.

Do you eat your emotions ?  are you eating in response to something or are you eating due to actual hunger ?  Most of us never even stop for a moment to evaluate before we eat.  Have you ever had a specific stressful situation occur and then find yourself with your hand at the bottom of the chip bag and not even understand how you got there ?  

You can use your imagination to create a private space – a space for you to learn more about yourself and to help you reach your goals.  Stay motivated and reach out to me at any time.  I am your biggest cheerleader !

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.

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.

 


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September 18, 2018by admin0

The newest buzzword is “lifestyle medicine”.  So what’s this all about ?  How can my lifestyle be a medicine ?  Research tells us that a life of good health is about making important changes in nutrition and exercise as well as managing stress.  Let’s discuss some of the ways we can make these changes and improve our overall health.

Power of positive thinking

A positive attitude can go a long way to keeping you healthy.  If you focus on the positive your body will believe you and follow suit.  A good attitude can boost your health and a healthy immune system.  Think good thoughts and your body will follow.

Veggies down the hatch

Eat your veggies.  Eat them raw, baked, stir-fried.  When you choose to eat a diet rich in veggies, you are reducing your risk of developing certain kinds of cancers.  Vegetables are packed with phytonutrients so grab the veg with the brightest colors.  Eat a rainbow of vegetables.

Sleep is free medicine

I believe that the best medicine is free and it is your sleep so try to get your zzzzz’s.  Get a sleep schedule and follow it.  Set your bedtime and then turn off all devices an hour before bed.  Sleep hygiene can help to give sleeping the importance it deserves.  Dim the room, and make sure the temperature is not too high.  Help your body to relax through relaxation techniques.  Get a plan in place and make sleep a priority.

Food comes first and supplements come second

We cannot eat a bad diet and then believe that a supplement will make up for the vitamins and nutrients we are not consuming.  Focus on a good, strong, healthy diet and then supplement on top of your healthy diet.  Supplements do not ever replace food – they support food.

Healthy company keeps healthy company

People who have unhealthy habits tend to gravitate to others with those same unhealthy habits.  If you don’t want to eat fast food everyday, then it’s important that your BFF is in line with that same thinking.  You want your friends to “lift you up”, not bring you down.  If you are making a lifestyle change towards living more healthy, get your family and friends on board so that you are all moving in the same direction.  

Tiny steps over big leaps and bounds

It can feel so overwhelming because we are constantly flooded with tons of health advice.  Instead of feeling the overwhelm, make small steps each day.  Those small steps make a big difference in the big picture.  Take a 5 minute walk.  Drink a glass of water when starting your day.  Skip the double frappuccino at StarBucks. Give yourself a healthy morning mantra.  Take a few deep breaths.  Don’t allow overwhelm to derail your goals to get healthier.

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.

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.

 


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September 14, 2018by admin0

Are you taking your vitamins after your weight loss surgery ?  What happened ?  In the beginning clients are so very concerned about which vitamins to take and their formulations and how much they should take of each one.  Why is it that a few months post surgery, those same vitamins take a back seat ?  Is it because they don’t like the taste, or the size of the pill, or the price of the formulations ?

I am going to give a gentle reminder and let everybody know that they should be taking their vitamins after surgery. I am also going to tell them which vitamins they should take and I will add the links below where they can be found at an affordable price.  

I know you are trying to eat well and that you are balancing your macronutrients and doing your best to eat all your veggies but the fact is that we are not perfect and that we have days where all we have is a bagel with cream cheese for lunch.  You no longer have the capacity to eat larger meals so how will you get in the micronutrients which your body requires ?

If you had the sleeve procedure, your main tool is the restriction and if you are full after eating a small portion and if that small portion wasn’t perfectly designed with vitamins and minerals, then where are you going to get them ?

If you had the mini gastric bypass or full gastric bypass procedure, then you are dealing with restriction PLUS malabsorption.  Even if you have a perfectly designed plate, your body is not absorbing all of those wonderful nutrients.  

The signs of nutrient deficiency are not obvious but it looks something like this … 

  • You are lacking in a specific nutrient.
  • You do not have the specific nutrient stored in your body.
  • Your body begins to have difficulty working properly.
  • You are not feeling 100% and you have a nutrient deficiency.

Sometimes it takes weeks and sometimes it takes months to start feeling “unwell” due to a nutrient deficiency.  Let’s say that you stopped taking your multivitamin which contains iron.  You wouldn’t know the next day that you are developing a deficiency.  It will take time but eventually, you will feel burnt out and you may blame it on your lifestyle or work schedule.  You continue feeling poorly and consider that you are not getting sufficient sleep.  Next you see that your hair doesn’t have that same shine it used to and you feel increasing exhausted.  A visit to your doctor and a blood test will show the signs of anemia.  Sure,  you will once again begin to take your supplements but trying to reverse this when you have it can take months.  This is the cascade of nutrient deficiencies.  

Why put your body through all of this ?  Just be kind to it and take your vitamins.  Take the type of vitamins which are best absorbed and assimilated by your body and take the type of vitamins which have a better taste.  A better taste means that you will actually look forward to taking them each day.  

Try the line Bariatric Food Expert”   Take a high quality specialized bariatric multi-vitamin, take vitamin D3, take biotin.  Sure, there are plenty more things that you can be taking but make sure that you start there.  Once you have developed a regular pattern of taking your bariatric vitamins, you can add from there.  

Reach out with any questions.  I am your biggest cheerleader.

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.

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.

 


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September 7, 2018by admin0

A lot of us have some really messed up thinking when it comes to eating after bariatric surgery.  It’s the little lies we like to tell ourselves that can sabotage our results and I think it’s something that we need to discuss.  This is not a rant and it is not my intention to make anyone feel bad.  It is just some thoughts that come into my head that I would like to discuss in order to help you along the way to your weight loss surgery goals.  You may agree with me and you may not so let the conversations begin …. 

Lie :  Healthy foods all of sudden become delicious after weight loss surgery.

Hello !  You cannot have a bariatric surgery and then all of a sudden begin to love Kale ?  If you didn’t like it prior to surgery, you are not going to like it post surgery.  What we can do is train ourselves to like foods – by giving them a chance.  For example, I didn’t like avocados a few years ago.  I know how good they are for me and I know about their healthy fats and their high fiber content and the list goes on and on.  I didn’t grow up eating them and so when I wanted to incorporate them into my diet, I needed to start slowly.  I started with a quarter avocado and slowly over a year I began to eat more and more avocado.  Today I can eat a half avocado all on its own with a dash of salt and a squeeze of lemon.  I actually enjoy them.  Who would have thought ?  

In order to enjoy foods that we know are healthy for us, sometimes we just need to give them a chance.

Lie:  I will never be tempted by foods that are bad for me ever again.

Here is the reality – we all have our vices.  Some of us love ice cream.  Some of us love gummy bears.  Some of us love chips.  Not one single one of us loves only spinach and kale and boatloads of mushrooms.  We are human and we love to indulge in our favorite foods.  Just because we have been eating healthy for a while, doesn’t mean that magically our taste buds are changed and we will never want ice-cream again?   What does happen when we eat in a more healthy fashion is that we feel better.  When we feel better, we want to continue feeling this way.  When we eat like crap, we feel like crap.  The foods that we love to indulge in become exactly that, an indulgence.  We crowd out the bad stuff with the good stuff but a healthy balance includes indulgences.  This is what being human is all about. Balance.

I believe that the secret to eating a healthy diet post surgery includes the occasional indulgence. I think that we need to be truly accountable and I think that we need to pay attention to the signals that our bodies send to us.  I personally cannot drink most protein shakes.  They upset my stomach.  I find other, better ways to get my protein in.  We need to build a style of healthy eating that works for us and our biochemical individuality.  

Healthy eating is a life-long journey so while learning to love kale, don’t forget to stop and eat the ice-cream every once in a while also.

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.

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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.

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