October 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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October 30, 2018by admin0

I can say that it is a balancing act when trying to lose weight.  You want to eat the right foods, that give you the correct nutrients, to have the energy to exercise – which will in turn make you feel more motivated because you release happy chemicals like endorphins.  Poor nutrient lacking diets and over-exercising is just not something that can be sustained.  These types of routines keep you feeling demotivated and tired and lacking in energy.  

I want to shout it from the rooftops “weight loss is a lifelong journey – it’s not the 100 yard dash.  Let’s take small sustainable steps instead of going full steam ahead and running out of energy in a week or two.  

A healthy diet is so important to long term weight loss success.  If we choose to rely on only exercise to lower the numbers on the scale, we will be setting ourselves up for disappointment and unfulfilled goals.  When it comes to losing weight and controlling our weight, exercise is only a small part of the equation.  The quantity of calories we burn up each day is not about how much we move around.  It is mostly up to the basal metabolic rate.  This BMR makes up about 80% of the energy that we use on a daily basis.  That means that only 20% of the calories we burn or the energy that we use comes down to the exercise that we do.

This is exactly what is meant by that old saying “you cannot outrun a bad diet”.  We cannot purely rely on exercise and we need to focus on nutrition.  Of course we need to exercise for our overall health.  The best we can do is to combine an improvement in diet with exercise.  This is the balancing act that we need to try to perform each day.  

Focus on making long lasting improvements in your diet, which will in turn give you the energy to exercise, which in turn will help you lose weight and improve your health.  

If you have specific questions, please reach out directly to me.  I salute you on your journey to health and wellness. info@bariatricfoodexpert.com 

Congratulations  – for taking your own health into your own hands.

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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October 22, 2018by admin0

Why don’t we ever crave a plate of chicken and cauliflower and why do we crave salt, sugar and fat? Here are a few reasons why we want that piece of chocolate cake/ push over broccoli. 

Why is it that there are periods in our life where we are cruising along happily consuming our salads and grilled chicken and other times where we cannot convince ourselves that the french fries and burger we are about to consume are less about hunger and more about cravings ?

There are a couple of different things working against us when we have specific cravings.  There is the emotion side of things – for example “My Monday Sucks” and then there is a physiological factor – for example “The chocolate actually makes me feel good after I eat it”.  

What’s going on ? and how can we get back on track after experiencing a few weeks of disorganized eating ?  Those cravings you are having are not always your fault and sometimes they happen because we are experiencing a lack in specific nutrients and vitamins.  Those same nutrients and vitamins can actually regulate how you are feeling and why you are eating.

Why don’t we ever crave a plate of chicken and cauliflower and why do we crave salt, sugar and fat? Our bodies don’t need a bag of gummy bears but we tend to not listen to what it really needs.  Did you know that when you eat sugar, your body uses magnesium molecules to assimilate it?  If you are eating tons of sugar, it could mean that you are lacking magnesium.  This is a perfect example of what a sugar craving “could mean”.  

When a food craving strikes next time, sit down and really think about what you actually need.  Do you feel stressed and crave cake ?  Is it the emotional stress that is leading you to crave the cake?  If you reflect like this, you can better understand when is happening with your body and in turn help to control those cravings, giving your body what is actually needs and not just giving into a craving.

Here are some examples to think about.

MAGNESIUM – there are a lot of us that are deficient in magnesium.  More than 80% of us are walking around with too little magnesium.  When we are stressed or exercising a lot or eating a lot of sugar, we can deplete our magnesium levels.  Magnesium works together with calcium. Calcium is an excitatory molecule and magnesium is its counterpart behaving as a calming molecule. If we are not balanced between these two minerals, it can lead us to feel moody.  

If you have cravings for sweets and if you have aches and pains or low energy, you might just need some additional magnesium.  Eat sesame seeds, almonds, avocados, spinach, kale and broccoli.

ZINC – Zinc is the mineral required for many bodily reactions.  It also works to maintain mood and memory.  Zinc is so important yet we cannot store it in our body so we need to focus on getting those foods which are high in zinc on a regular basis.  When we are feeling stressed, zinc is eliminated through our saliva, sweat and urine.  Low zinc levels can be linked to depression.

If you have gastrointestinal issues, sadness or very bad PMS, try adding zinc to your diet through eating foods such as: salmon, almonds, pumpkin seeds, oysters, shellfish.

VITAMIN B12 – 25% of Americans and Canadians are low in B12.  B12 is linked to energy levels, mood levels and memory levels.  We need to have a strong stomach acid to be able to break down and assimilate B12.  This may be the reason why so many people are deficient in Vitamin B12.  You can only get B12 by eating animal proteins.  This is why vegetarians are vegans need to supplement to get sufficient B12 in their diets.

If you find yourself bruising easily or craving a steak or if you have low energy, you may be one of the 25% of us who require higher levels of vitamin B12.  If this sounds like you, eat more pasture raised chicken, turkey and eggs and organic grass fed meat.

VITAMIN D – We all think of the sun when we think of Vitamin D.  Vitamin D is the “sun vitamin”. When we expose our skin to the sun, Vitamin D is activated and produces elements that make us feel happier.  People with low Vitamin D stores are more likely to feel depressed.  

If you are catching more colds or sore throats than normal, or if you are in a low mood, you may have your Vitamins D levels low.  To increase vitamin D, eat fatty fish like mackerel and salmon, and eat eggs – whole eggs, because the Vitamin D is in the egg yolks. Also, remember to get outdoors and expose your skin to the sun for 10 to 15 minutes.  This also helps to raise Vitamin D levels.

We can dive even deeper into this topic as there are many other nutrient deficiencies – if you have specific questions, please reach out directly to me with your questions: 

info@bariatricfoodexpert.com 

I salute all of you – for taking your own health into your own hands.

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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October 11, 2018by admin0

 

Why do our comfort foods sometimes become uncomfortable ? Let’s dive into this interesting topic.

Isn’t it strange how post surgery you can be happily eating chicken breast and then the next day if feels hard and uncomfortable on your surgically altered tummy ? 

I speak with bariatric clients every day and they often ask this question: Why is it that I could eat chicken yesterday and then today when I went to eat it, it was very hard to stomach ?  My question to them is always: how was the chicken cooked yesterday ?  was it broiled or grilled, or was it stewed or simmered ?  If you can get more moisture into the chicken breast, it will be easier to eat over just eating it dry.  

Taking the time to really chew your food will make a big difference on how it feels when it hits your stomach.  If you can help your tummy with the digestive process by chewing your food better, it will feel better and more comfortable.

Do you notice how when you are stressed,  your shoulders raise up ?  well your tummy also responds to stress and it can tighten the upper part of the digestives system and make your food more difficult to digest.  Have you ever noticed how after you drink a glass of wine, you are more relaxed and can eat more food ? or how on the weekends, your stomach can hold so much more food ?  Ah ha !  It is interesting and very true.  Try taking a couple of deep breaths prior to eating and relax yourself.  Take your time and focus on staying in the moment. 

Do you tend to multitask while you eat your meals ?  You probably should be only eating and not typing or talking on the phone.  If you are distracted, it’s possible that you are not focusing on chewing and helping your digestion.  Stop reading your emails and just focus on the task at hand, eating and chewing your food well while enjoying it.

In the beginning, the honeymoon period post surgery is going to last for about a year.  Enjoy the feeling of a lot of restriction in the beginning and learn how to use your tool while watching the weight fall off.  After the first year, stick with solid proteins, vegetables and healthy fats in order to continue feeling the restriction that the pouch offers.  Make friends with your pouch. You two are going to be friends for a long time to come.

I salute all of you – for taking your own health into your own hands.

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.