Blog - 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 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.

 


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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.

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 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.

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