January 2019 - 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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January 24, 2019by admin0
I really like this topic because we need to be realistic and I am all about moderation – even when it comes to eating out.  I am not all about moderation when it comes to adding a bit of refined carbs to my diet. I personally like to try my best to keep them out of my diet but I still want to eat out occasionally.
 
Let’s discuss some good ways to maneuver at restaurants when adopting a ketogenic lifestyle and limiting refined and processed carbohydrates.
 
First of all, I never think it to be a good idea to be starving when entering a restaurant but if you are eating in a ketogenic fashion, then you won’t ever feel like you are starving.  I keep some nuts and seeds in my car and if I feel like I have gone too long between meals, I will snack on those.  
 
I like to try to choose restaurants that source local ingredients and ones that have fresh options on the menu.  I also like to always have a look at the menu online of the restaurant which I will be visiting in order to plan my meal prior to arriving.  That way I already know what I am going to order in advance.  
 
Almost all restaurants are going to have a meat or fish dish on the menu.  You can order this option and then add a side salad or grilled vegetables instead of opting for the carb-heavy side such as french fries or mashed potatoes.
 
Why not order the hamburger without the bun.  You can ask for a lettuce bun and a side  salad instead of fries.
 
If you have a  love of Mexican food you could order some fajitas with no tortillas and a side order of guacamole at most Mexican restaurants.
 
There are many ways to maneuver when eating out at restaurants but in the beginning you will need to source out the best ones to help you maintain your new life-style.  
 
Find our bariatric ketogenic plan at this link: KETO PLAN
 

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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January 17, 2019by admin0
Keto Food Pyramid

Are you questioning what you should be eating and what you shouldn’t be eating when following a ketogenic lifestyle?
 
We all have a good idea of what the regular Standard American Diet Food Pyramid looks like.  At the top you will find fats, oils and sugar.  Down below comes your dairy products and your meat products with eggs add dry beans next to it.  Below that comes your vegetables and fruits and at the bottom – with the biggest section is bread, cereal, rice and pasta.  
 
This food model wants you to eat 6 to 11 portions of refined carbohydrates each and every day.
 
This food pyramid is built on unhealthy carbs that digest quickly and raise our blood sugars quickly.
 
Today things are changing and if you want to grab the reins and follow a ketogenic lifestyle, you are going to flip that Standard American Diet on its head.  You are going to get government out of your food choices and you are going to eat intuitively in order to improve your health.  
 
At the top of your pyramid will be the biggest section which contains healthy fats and oils, under that is lean meat, fish and eggs, followed by non-starchy vegetables, followed by vegetables low in carbs, and at the very bottom you will find nuts and berries.  
 
Notice how different the two models look.
Now is the time to take control of your health and to remove the foods out of you diet which create inflammation and prevent you from losing weight.
 
Eating ketogenic is eating a very low “refined and processed” carbohydrate load.  My clients who follow a ketogenic lifestyle create a plate which contains a portion of protein, two low carb veggies and a serving of heathy fat.  
 
Eating this way stabilizes blood sugar and leaves us feeling satisfied for longer periods of time.  We eat better, feel better, lower inflammation and lose weight.
 
This is how you should feed your body.  You have a super powerful machine and it will respond when you feed it correctly.  Love yourself enough to give it a try and eat sensibly and responsibly.  Get the “frankenfoods” out of your diet.  Eat real, live, natural and good quality food.  Your body will thank you.
 
If you need help planning a bariatric ketogenic life-style, we have you covered.  Find our bariatric ketogenic plan at this link:
 

I support you in your journey to your best health ever!

 

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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January 8, 2019by admin0

What is the best way to break an intermittent fast.

Intermittent Fasting (IF) is getting more and more popular today. I wanted to take some time out of my day to bring you some important information for those who have adopted IF into their bariatric lifestyles.

Remember, we are biochemical individuals and one specific lifestyle will not be the correct lifestyle for everyone.  You need to try different things and see what works best for you.  Intermittent Fasting is not for everyone.

If you want to learn more about intermittent fasting for bariatric clients, please visit the following link:  https://international-patient-facilitators.com/intermittent-fasting-after-weight-loss-surgery-bariatric-edition/

If we are constantly “feeding” we are also constantly prepping and thinking about food.  It is liberating to remove 16 hours of my day from thinking about food.  I am able to better focus on other things.  

I am a big fan of the Intermittent Fast and I also use it as a part of my healthy lifestyle. For me it signifies simplicity and balance and it enables me to spend less time thinking about food and more time to work, exercise, write and be with my family.  

Let’s discuss a 16/8 Intermittent Fast which means your fasting window will be 16 hours and your feeding window will be 8 hours long. 

While fasting you can drink unlimited amounts of water, flavored waters (no sugar added), teas and coffee.

Eating begins at the “eating window” you have chosen – for example noon, and ends at 8pm.  Starting at 8pm you will go back to drinking liquids until noon the next day.

When we do break our fasts, we want to be sure to choose super high quality, food and we want to think about our macronutrients and what is going to be best for us in a post fasting state.

I am going to share with you some of the best ways to break your fast and what sort of lunches or meals you can prepare to get the very best results when choosing to use Intermittent Fasting in your bariatric lifestyle.

If you have already been following a ketogenic diet, it will be much easier for you while fasting.  Those people who have a diet higher in carbohydrates will also have great results with IF but it will be a bit more difficult to fast as their blood sugars will not be as stable and this creates more hunger and anxiety.

If you would like to experiment with Intermittent Fasting, I suggest that you follow a very low carb diet or a ketogenic diet.  This will make fasting much more enjoyable.

If you want more information regarding a ketogenic lifestyle, you can visit this link:

When you break your fast, it is recommend to have a small glass of water with a tablespoon of apple cider vinegar or lemon in your water.  This will help to increase the hydrochloric acid (HCI) in your stomach and improve your digestion.

I like to break my fast with a ketogenic meal and below are a few good options and suggestions sticking to low carb, moderate fat and protein.

A few of my favorites are:

  • Eggs cooked in butter with spinach and mushrooms.
  • Chicken Cesar Salad
  • Chicken Vegetable Soup with a bit of avocado
  • Baked Salmon and Cauliflower Puree
  • Cream of Broccoli soup sprinkled with cheese and seeds. 

As you can see, the above mentioned meals have no refined or processed carbohydrates.  They have a serving of protein, vegetables and healthy fat. This is the best way to break your 16 hour fast and remain in ketosis. 

Reach out to me if you have any questions regarding intermittent fasting as a bariatric patient or if you have questions regarding ketosis.

I support you in your journey to your best health ever!

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.