Uncategorised Archives - Bariatric Food Expert

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May 24, 2019by admin0

I like this topic.  I think that the keto lifestyle is the way most of us should be living and I do call it a lifestyle.  I call it a lifestyle because it encompasses a certain way of thinking and living and eating.  

I think that all post bariatric clients should give this lifestyle a try.  If they choose to return to their old way of eating, that’s fine but at least they will have been able to experience the benefits if they stick it out for a few weeks.  

Those benefits include weight loss, better energy, improved sleep, less hunger, and the list goes on and on. What’s not to like?

Keto gets a bad rap nowadays because we all see the pictures on Instagram and Facebook, where plates are loaded with eggs and bacon, or steak and cheese.  Sure, that’s the bonus of eating keto but there is something I like to call Lazy Keto.  Lazy Keto is the style of keto which worries about nothing else but eating food which is processed, greasy, and easy to grab. 

Sure, on keto you can eat bacon but is bacon super healthy for you to eat every day?  No.  Sure, you can eat ground beef but is a double cheeseburger (minus the bun) healthy for you?  No.  

When I think of a ketogenic plate, I see a serving of salmon with a smidge of avocado served with some cauliflower or broccoli.  I also see scrambled eggs cooked in grass-fed butter with some sautéed vegetables.  We need to think “nutrients” also when we think “keto”.  It’s not just about cheese, burgers and bacon.

I think that most of us can see this picture – the ketogenic diet is turning into a free-for-all.  This is not what it is designed to be.  

When I work with bariatric clients, I give them a list of approved foods, in the beginning, to help them get a good idea of what we are trying to achieve.  I also give a menu of approved meals and how to put a ketogenic plate together.

What I want to achieve is to drastically reduce the number of refined and processed carbohydrates that my clients are eating. I want to get them off the sugar and I want to get them on a more natural way of eating.

I introduce high-quality protein, healthy fats, and tons of low carb veggies.  I show them how they can cook for their whole family without disrupting their regular meal patterns.

Does this mean that a burger with cheese is off the menu? Of course not.  But, on a daily basis, we need to expand our food repertoire.  We need to try new things and find foods which fit into the keto lifestyle but at the same time offer us the biggest bang for our buck.

If you are interested in embracing a ketogenic lifestyle, reach out to me.  

https://bariatricfoodexpert.com/bariatric-keto-program/

 FaceBook LIVE  Lazy Keto vs Healthy Keto – Bariatric Edition,  3pm EST on Friday, May 24 th.

 

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.

Bariatric Vitamin Products at $19.99usd Each.

 

Vitamin D3 Gummies – 90 Gummies $19.95
Multi-Vitamin Gummies 90 Gummies $19.95
Bariatric Hair Vitamins 60’gummies $19.99
Bariatric Super Fat Burner 90’Capsules $19.99
Bariatric Bedtime Weight Loss 60’Capsules $25.00 $19.99

 

 

 

 

 

 

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd
Gastric Sleeve Throw Blanket $19.99usd
Gastric Sleeve Plush Toy Keychain $11.99usd

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May 9, 2019by admin0
Wouldn’t it be wonderful if every day was a winning day?  Life would be great if the scale always moved in the right direction, and we always drank 64 ounces of water each day while never allowing sugar to cross our lips.  Folks, this just isn’t the way real life happens.  Sure, we all give it our best shot but let’s face it, there will be times when we get off track.  There will be times when “bread” happens.  There will be times where we make “not so perfect” food decisions.
 
So what happens then? 
 
Do we just gracefully exit from all this healthy eating stuff?  Do we just return back to our old habits?  
 
I am here to tell you that one or two bad days (or even a few weeks or months) should not be the reason why you give up.  It happens to ALL of us.  Do you know what we do?  We re-commit to ourselves and we just keep on going.  We make a plan and we follow it.  We try harder this time to make wiser food decisions and we put a meal plan into place.
 
We never give up.
 
It is easy to just spiral out of control but I want you to dig deep and to remember all of the reasons why we made the decision to have surgery and to get healthy.  Take a day and be kind to yourself and re-commit.  This means being totally honest with yourself and figuring out “what went wrong”.  Don’t beat yourself up.  Just be truthful and then move on.  Nobody needs the additional stress of beating themselves up over and over again.  
 
  • It happened, I ate all the donuts.  
  • Why did I eat them? I was hungry. 
  • How did it make me feel? It made me feel super bad and sad. 
  • What am I going to do to prevent the next donut binge?  I am going to prepare snacks so I am not hungry.
  • See how that goes?  Identify what went wrong.  Identify your weak points.  Identify how you don’t want to go there again and move forward.  Don’t wait until Monday.  You can start with your very next meal.
 
I want us to get over the “all or nothing mentality”.  This sort of thinking can lead us straight to the donut shop.  Be honest with yourself and hold yourself accountable but then move forward.  Beating yourself up will get you nowhere.
 
I care about you and your weight loss surgery results.  Reach out if you need support.

 FaceBook LIVE  The Importance Of Nutritional Support Post Bariatric Surgery,  3pm EST on Friday, May 10 th.

 

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.

Bariatric Vitamin Products at $19.99usd Each.

 

Vitamin D3 Gummies – 90 Gummies $19.95
Multi-Vitamin Gummies 90 Gummies $19.95
Bariatric Hair Vitamins 60’gummies $19.99
Bariatric Super Fat Burner 90’Capsules $19.99
Bariatric Bedtime Weight Loss 60’Capsules $25.00 $19.99

 

 

 

 

 

 

Plush Toy Gastric Sleeve Recovery Fun Pillow $13.99usd
Gastric Sleeve Throw Blanket $19.99usd
Gastric Sleeve Plush Toy Keychain $11.99usd

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April 5, 2019by admin0

It can feel overwhelming when you are recently post op and you are trying to balance your meals and get in the right amounts of food and the correct macronutrients. 

What are you supposed to be eating and how much?  

I like to call this the stage of “mini-meals”.  We are eating regular food but the portions are smaller.  You need to be eating the correct balance of food in order to avoid nutrient deficiencies. 

If you are a few months post surgery and you are eating one-third to one cup of food at your mealtime, you are right on track. Of course, if you are eating slider foods such as mashed potatoes or creamy soups, you will be able to eat a larger portion.  This is not a stage where you should just eat whatever you want.  You need to give your body what it needs and you have only a small space to do this so please be mindful of your choices.

Let’s be the masters of our meal-time.

Protein First

It is so important to ensure that you are getting sufficient protein after your weight loss surgery.  Protein is required to maintain your muscle mass and to help your body heal and repair.  I want you to choose the protein first.  You can choose from eggs, fish, chicken, beef, organ meat, seafood, etc.  If you are trying to stay more “plant-based” choose protein-rich sources such as beans and lentils.

Let’s talk Veg and Fruit

It may be hard to fit in large quantities of vegetables post weight loss surgery but please do try to make an effort to fit some in.  You can add some cucumbers to your hummus for a mid-day snack or you can throw some spinach into your smoothie or cook up some mushrooms with your eggs.  Make an effort please.  If you eat more vegetables, you will increase your fibre and it will make it easier for bathroom visits.  When choosing fruits, stick to the ones which are low in sugar and high in fibre such as raspberries, blueberries, strawberries, and blackberries.

How Much of Each?

It’s important to be eating sufficient quantities of each macronutrient.  Let’s aim for half of our meal to consist of our protein source and the other half can be vegetables.  If you would like to add a small serving of healthy fat, that would help you better absorb the other nutrients.  Carbohydrates such as potatoes, rice, pasta are not recommended while you are actively losing weight.  

You will find that when you are getting close to the 6-month mark after your bariatric surgery, you will be able to fit more food into your pouch.  This doesn’t mean that you should aim for larger portions.  Try to stay focused and if you are wanting to eat a larger portion, add more vegetables to your plate.  

When you reach your goal weight, we can discuss maintenance and adding back some other foods to your diet. For now, stick to the plan and you will be at your goal before you know it.

 

 FaceBook LIVE 3pm EST on Friday, April 12 th.

 

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.

Bariatric Vitamin Products at $19.99usd Each.

 


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March 18, 2019by admin0

Fast Food happens sometimes.  We’ve all been there numerous times.

It is 6 pm and the family is at home waiting for your arrival.  You are stressed, tired, hungry, and you just want to get home and eat.  The idea of a half-empty fridge and a sink full of dishes is not a very inspiring thought.

There are 15 fast food restaurants on your way home.  The struggle is real.  If you choose to stop and order, what are the best options for you and your family?  I have done some digging and I think you will be pleased with the information I have found for you.

The hardest part for me when choosing fast food is to pass on the french fries.  The smell of fast food alone bring images of hot, crunchy french fries to mind.  If I can get that image out of my head and make wise decisions, then these places can be an okay option when I have no food in my fridge and a hungry group at home waiting for dinner.

Yes, sometimes Fast Food Happens and when it does, let’s try to make the best decisions for our health.

Chipotle

This is an excellent option if you are wanting to eat a healthier version of fast food.  You can order a customized burrito bowl with your choice of chicken or steak.  Top it up with tomatoes and lettuce and skip the rice and beans.  

Chick-Fil-A Lunch or Dinner

Stay away from the deep fried and breaded sandwiches and french fries here.  Let’s choose the grilled chicken nuggets with a side salad and light Italian dressing. Boom.

Chick-Fil-A Breakfast

Ever find yourself pulling into one of these places for a breakfast sandwich and a juice.  Skip the juice and order the Hash Brown Scramble Bowl with Sausage.  With the hash browns, this dish has under 20 grams of carbs.  Sure, it’s not as healthy as eating at home but if you watch your calorie intake, sodium intake, and increase your water intake for the rest of the day, it is better than a lot of other options on the menu.

Jimmy John’s

Ever heard of a Turkey Tom Unwich?  Yup, it’s the sandwich minus the bread.  They are crunchy, delicious, high in fiber and they can keep you on track. They go together with your low carb lifestyle.  If you hold the mayo and add mustard, you can reduce the calories and fat and take it to the next level.

Starbucks

Now for one of my favorites!  Starbucks and their new Sous Vide Egg White and Pepper Bites.  The first time I found these, I was at the airport and I was thrilled to read the nutritional breakdown on this option.  High in protein and low in carbs, it makes the perfect snack/ or small meal while on the go.  They have a nice velvety texture and taste great!

Subway

This is another one of my recent finds.  Instead of ordering a sandwich at Subway, order a salad – and make it a “chopped salad”.  Choose the tuna, chicken or turkey breast and pick your favorite cheese, veggies, and dressing.  If you ask for the salad to be chopped, they will chop all the veggies and meat together and into smaller pieces.  It makes a big difference and takes a simple salad to a higher level.

Panda Express

So what’s a gal to do when presented with a Chinese Food Buffet or Takeout?  It can be a really difficult decision because so much of it contains rice and fried foods.  How about this – go for the Panda Express String Beans and Chicken.  This option is full of Asian flavors while being high in protein and fiber. 

Taco Bell

How can you visit Taco Bell and keep healthy at the same time? Giant burritos and fried tacos line their menu.  How about a Taco Bell Power Menu Bowl with Grilled Chicken?  This way you can have your Mexican flavors while staying low carb.  Make sure to ask them to “hold the rice” when you place your order.

 

 FaceBook LIVE 3pm EST on Friday, April 05 th.

 

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.

Bariatric Vitamin Products at $19.99usd Each.

 


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March 7, 2019by admin0
 
We are bariatric newbies, cruising along and amazing ourselves with our outstanding results and then one day it happens – the dreaded plateau or weight loss stall.  What the heck is going on?  We are not eating enough to put on weight.  We are not eating enough to gain weight?  How is it we are even eating enough to maintain our weight.
 
I get calls and emails and texts from bariatric newbies. They are upset, confused, frustrated and ready to throw their bathroom scale at the wall.
 
I get it.  There has been a lot of work that has gone into the weight loss journey and a lot of money so this stall is just not fair.  
 
Here is what you will hear me say when you call, text or email me about a plateau or a stall.  Stalls are a part of this journey.  Stalls should be expected.  I have never worked with a client who did not experience a few stalls on their journey to wellness and their short and long term goals.
 
This is a lifelong journey.  This is not a sprint to the finish line and these stalls that you are experiencing are a normal part of the bariatric journey.  It’s almost like your body needs a chance to catch up with the number on the scale.
 
I will tell you to put the scale away when you are experiencing a stall and to weigh yourself once a week.  Focus on your healthy journey and stop focusing on only the destination.  Congratulate yourself each and every day for making better choices.  
 
This is also when I will encourage you to take your measurements.  Sure, the scale may not be your best friend right now but your tape measure may tell a different story.  When the scale stalls, your clothing may still continue to feel looser.  Now that’s even more fun than the number on your scale.  That’s the number on the size of pants you wear! 
 
Sure, I will also ask you to send me a 3-day food log but I know that your food log will be perfect and that I will need to change very little.  I know you are trying your best and making wise choices.  This is just something that everybody goes through and I want you to continue making those good choices and I want you to focus on staying busy and working on your new healthy routine.
 
Please don’t compare yourself to somebody you met on a forum or on FaceBook.  Everybody is a biochemical individual and no two people are going to lose weight at the exact same rate.  People start their journey at different ages and different weights. No two clients are the exact same.  Plus, some people may exaggerate their weight losses.  Who’s to say that they are telling the 100% truth along the way.  We can only be accountable for ourselves.
 
Keep on keeping on – the scale is going to move again in a week to three weeks.  If it doesn’t, reach out to me and together we will evaluate and get things rolling again.
 
Persistence – keep on keeping on!  You’ve got this!  
 

 FB LIVE 3pm EST on Friday, March 08 th.

 

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.

Bariatric Vitamin Products at $19.99usd Each.

 


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February 28, 2019by admin0

Intermittent Fasting is basically “not eating”.  It is not starving yourself.  It is choosing when you will eat.  You are omitting frequent meals and snacks.  It is actually extremely easy to follow.

A lot of times, people will complicate the concept and they have all types of questions.  They want to know if they can have their supplements, tea, coffee, water?

Yes, you can have these things but the point to a true fast is only water and nothing else.  If you add supplements or tea or coffee, you can still consider that fasting and it will not hurt your fast.

To help understand Intermittent Fasting and to make it easier to grasp, you actually want to allow your body to dictate when it wants to eat or “feed”.  You can also allow your body to dictate how long it is going to go without eating or “fasting”.  This means that the times may vary because the goal is to eat only when you are truly hungry and to fast when you are not hungry.

It might sound super simple but it needs to be explained in detail because at the first hint of slight hunger, people start eating.  This is not what we want to do.

Even in the morning at 8 am, you have a hormonal spike of cortisol.  That is an adrenal, stress hormone.  This will make you feel a little bit hungry.  You may find that you wake up feeling hungry but that passes and you suddenly don’t feel hungry any longer.

Slight hunger is normal and can be ignored.  A strong hunger will follow.  You will feel your stomach rumbling and a bit of light-headedness.  You may feel a bit grouchy and your head may be a bit sore.  This means that it’s time to eat and break your fast.

The more your body gets used to this, the more you are going to go from sugar burning to fat burning more efficiently.  This takes time to get accustomed to.

Another factor is the estimation of effort it takes to get into this hard-core.  When you are fully into a ketogenic diet, you are comfortable and you have cognitive benefits.  You feel focused. You have good concentration.  You have improved memory.  You can learn faster.  This happens over time.  For some people it can take three to four months.  It can also take this amount of time for weight loss to occur and blood sugars to drop back to normal.  It takes time because your whole life you have done it one way and now you are trying to undo the damage.

The idea is to turn to a ketogenic lifestyle and intermittent fasting for the long haul.  Allow it some time to see the desired benefits.

So how do we start a ketogenic lifestyle with intermittent fasting included?

The first step is to lower your carbs.  That is automatically going to help you be less hungry so you can go longer between meals and snacks.  Now you are able to go for three meals with no snacks.  This is the first goal.

It is really important to add enough healthy fat so you are able to go from one meal to the next.  It is also important to add enough vegetables to help you go from one meal to the next.  A big mistake that people make is to try to do this without enough vegetables.  You require vegetables for the potassium, magnesium and other minerals and vitamins which help heal insulin resistance as well as the fiber that eats the microbes in your gut.  This produces butyric acid which also helps heal insulin resistance, decreases hunger, decreases blood sugar, feeds the colon cells and helps the immune system.  

The combination of healthy fats and vegetables is going to help you go from one meal to the next and be better able to dictate when it’s time for you to eat.

I think that we all need to make an effort to follow a healthier diet and also to add a bit of intermittent fasting to our lives.  Once we give it a chance, we will be able to better understand the benefits that we can achieve with this way of eating and way of life.

 

 

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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February 19, 2019by admin0

We have all seen the advertisements for protein powder.  They talk about all the health benefits to adding protein powder to your lifestyle.  There are so many different protein powders to choose from also.  You can buy whey, hemp, rice, soy, pea and the list goes on and on.  

Are protein powders the solution to weight loss?  Do these mixtures promote good health and a lean body?  Let’s chat about how not all protein powders are created equal and some of them are just not as healthy as you would like to believe.

What goes into your protein powders?

Most of us actually have no idea what is a protein powder or what it consists of or how it got from a protein into a powder.  This powder that you purchase in a large tin or pre-mixed in a can is considered a dietary supplement that consists of dairy, peas, rice or a mixture of substances.  Protein manufactures sometimes add different vitamins and minerals to the powders depending on what their end goal is.

The bottom line is that your protein powder is still a processed food.  Sure, it may come from natural or real food sources but that doesn’t mean that protein powder is a real food itself.  In nature, you will never find protein powder which means it is not a naturally occurring food.  Nowhere will you find a protein powder plant or a protein powder flower.  Protein powders are created in labs and not in nature.

We need to consume protein almost every day but do we really need to consume protein powders to get that protein?  

The protein we ingest is required for building and repairing muscles and tissues.  Protein also has an important role in hair, fingernails, red blood cells and hormones.  Today the regular diet has more refined and processed carbohydrates.  This means that we need to eat more protein in general.

These protein powders get so popular because marketing companies and MLM companies would like to have us believe that we are all deficient in protein and offer us an easier way to consume it.  It is a BIG business.  

Protein powder contains different types of protein but when you drink a protein drink, it doesn’t work as well as eating the real protein food.  Our body is much better equipped to use protein in its natural form and not in the form of a processed powder.

I promote the use of protein powders two weeks prior to bariatric surgery during the pre.op diet phase and for one month to a maximum of six weeks post bariatric surgery.  It is always better to eat the food over taking the supplement.  We supplement as an insurance plan but we need to make the move over to real, live, fresh, good quality food.  The protein food over the protein powder will always be the better choice.

 

 

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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February 13, 2019by admin0

How harmful is sugar?  Is it okay to eat sugar in moderation? Is it really that bad for us?

Sugar has zero protein, zero nutrients, zero healthy fats and zero enzymes.  Sugar is not a food group.

I do understand that in today’s modern world, it can be nearly impossible to completely avoid sugar as it is in everything.  Because it is in everything, does not reduce the terrible effects that it has on our body.

Sugar is killing us.  All kinds of sugar related illnesses and diseases are on the rise.  It is giving us diabetes, heart disease and dementia.  Why do we continue eating more and more of it?  We can’t stop even though we know it is terrible for us.  

The numbers are insane.  American and Canadian women are eating the equivalent to 22 sugar cubes every 24 hours.  How is that possible?  This equals about 70 pounds of sugar each year.

This creates a lot of issues inside our bodies. We are sweetening ourselves until we are sick and we just continue to do so.  We can’t stop. Could it be that sweet foods are as addictive as hardcore drugs?

Our brain lights up like a light-bulb when we eat sugar.  Recent studies tell us that sugar treats are as addictive as cocaine.  Millions of us are strung out on sugar which is as dangerous as street drugs.  How is that even possible?

Sugar has many names.  We are consuming more sugar than ever before and sugar in all of its forms has negative effects.  Sugar is sugar is sugar.  It has other names like dextrose, fructose, glucose, disaccharide sucrose and high fructose corn syrup.

Sugar is not a food. It is a processed extract that comes from plants.  When we discuss “regular sugar” we are talking about a combination of glucose and fructose.  These are two simple sugars.  

Any form of sugar will stress the liver, increase our bad cholesterol and triglycerides, contribute to leptin resistance and create an addictive sugar response in the brain.  

We all know that when we choose to consume soda or candy or cake, we are choosing to consume sugar but there are lots of pre-packaged, pre-prepared food which are loaded with sugar and you may not even know it.

Sugar can be hidden under the names honey, agave syrup, molasses, glucose, fructose, high fructose corn syrup to name a few.  

Would you think that your common food items such as bread, soup, sushi, salad dressing or crackers are full of sugar?  These items don’t even taste sweet but they are loaded with different types of sugars.

So what can we do to get off the sugar merry-go-round?

Push sugar aside.  Stop eating it.  Check all your labels.  Throw out everything that contains sugar.  Start by preparing your food and snacks at home.  Stop purchasing packaged foods.  Limit the amount of food that you eat outside of the home.

If you want to protect yourself and also your family, educate yourself about how dangerous sugar is to health.  Knowledge is sweet!

 

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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February 1, 2019by admin0
 
How can we be sure that we are getting enough vitamin D in winter?  
 
Vitamin D is fat soluble and it is a super interesting nutrient.  We can only get it in a few of our foods so which foods are those?  
 
You will find vitamin D in red meat, some of the oily fish and it is also added to dairy products.  The cool part about our bodies is that we are able to create our own vitamin D by having direct sun shine on our skin.  
 
 
A lot of us are able to get sufficient vitamin D when eating a healthy diet and spending some time outside in summer and also in spring and early fall.  For a lot of us, we need to be careful because it is possible to suffer from deficiencies of vitamin D.  Not all of us are able to be outside due to severe winter temperatures. 
 
If we become deficient in vitamin D, there can be health issues and consequences.  We need vitamin D for healthy muscles, bones, and teeth and this nutrient is responsible for regulating the quantity of calcium and phosphate we have in our bodies.  We require vitamin D for for a strong immune system and proper cellular growth.  
 
When we are lacking in vitamin D, several health problems can occur such as: 
hair loss, bone and muscle pain and slow wound healing.
 
Very low levels of vitamin D are also linked to season affective disorder which is an intense form of “the winter blues”.  
 
How can we ensure that we get sufficient vitamin D in the winter?  
 
We are able to build up our vitamin D stores during the spring, summer and early fall by spending time outside and allowing the sun to hit our skin and work its magic.  If you cannot be outside, you will need to try to add vitamin D rich food to your diet.  It will also be recommended that you take a supplement for vitamin D.  
 
It is important to note that the sun’s UVB rays are unable to penetrate through windows so those of us who work next to sunny windows are still prone to vitamin D deficiency.
 
How can you tell if you have low levels of vitamin D?
You can get a simple blood test to check and see how much vitamin D is stored in your body.  A trip to your family doctor can tell you if you require supplementation for this important nutrient.  

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 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.

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