Healthy

Connections

CALL TODAY!!!

760-206-3101

We are excited to announce

the New Direction System,

a medically supervised

comprehensive weight

management program.

Sun Mon Tue Wed Thu Fri Sat

1

2 3

4

5

6

7

Yoga

12-1 pm

8

Walk with

the Doc*

9 10

11

Yoga 12-1 pm

Nutrition Support

Group 4-5 pm

12 13

14

15

16

17

Peer

Support

Group

5:30-6:30

pm

18

19

20

21

Yoga

12-1 pm

22

23/30 24/31

25

26

Bariatric

Support

Group

4:30-6 pm

27

28

Yoga

12-1 pm

29

July 8th

Leo Carillo Ranch Carlsbad

Walk with

the Doc

July

2017

Like us on Facebook!

https://www.facebook.com/

PremierWeightLossCen-

terVista/

https://www.facebook.com/

misnorthcounty/

Walk with the Doc directions: I-5 to Palomar Airport Road, head east—Right (south) on El Camino

Real—Left (east) on Poinsettia Lane—Right into Carrillo Elementary School entrance (Paseo Es-

cuela). Parking available in lot to the right and also at Leo Carrillo Ranch Historic Park.

GRILLED CHICKEN FAJITAS

INSTRUCTIONS

1) Preheat the grill to medium/medium high (about 450 degrees F).

Place the chicken, bell peppers, onion, and zucchini in a large

bowl. Top with the lime juice, chili powder, cumin, garlic powder,

salt, onion powder, and cayenne. Toss to coat.

2) Lay 6 large pieces of heavy-duty foil on the counter (if not using

heavy duty, use two pieces of regular foil stacked on top of each

other for each packet). Coat the foil with nonstick spray. Divide the

chicken and vegetables among the 6 pieces of foil, then wrap them

to form packets: bring up 2 sides of the foil so the edges meet. Seal

the edges, making a tight 1/2-inch fold, then fold again, allowing

space for heat to circulate. Fold in the ends to seal.

3) Grill for 8 to 12 minutes, until the chicken is no longer pink in the

center and the vegetables are crisp-tender. Carefully open the foil

and allow steam to escape. Serve warm as is, with a small whole

grain tortilla, or over a bed of lettuce.

INGREDIENTS 1 1/2 pounds

chicken breasts, cut into 1/2-inch strips

3 red, yellow, or orange bell pep-pers, seeded and cut into 1/2-inch strips

1 red onion, cut into 1/2-inch slic-es

1 zucchini, cut in-to 1/4-inch rounds

3 tablespoons freshly squeezed lime juice

2 tablespoons chili powder

2 teaspoons ground cumin

2 teaspoons garlic powder

1 1/2 teaspoons kosher salt

1 teaspoon onion powder

1/4 teaspoon cay-enne pepper

2

Nutritional Analysis

Per Serving

(makes 6 servings)

Calories : 180

Protein 28g

Total Fat 4g

Sodium 175mg

Total Carbohydrates 9g

Fiber 3g

Recipe of the Month

Recipe by Well Plated

BERRY YOGURT POPSICLES

NUTRITION

FACTS

Makes 6 popsicles

Serving size = 1 popsi-cle

Calories: 101

Protein: 7g

Carbs: 18g

Added sugar: 7g

Fiber: 2g

Fat: 0g

3

Healthy Alternatives

2) In a small bowl or measuring cup, stir together the Greek

yogurt, milk and 1 tablespoon of honey. Taste and add ad-

ditional honey a little at a time until you reach your desired

sweetness.

3) Arrange a popsicle mold on your work surface. With a small

spoon, place a generous dollop of yogurt into the bottom of

each. Next, add a spoonful of the cooked fruit, lightly tap-

ping the mold on the counter between layers to remove any

air pockets. Continue layering the yogurt and fruit until the

molds are filled. Tap the molds on the counter once more,

then insert the popsicle stick. Freeze until solid, 6 hours or

overnight.

4) To unmold the yogurt popsicles, run the mold under hot

water for a few seconds (the time needed will vary based

upon the temperature of your freezer). Gently remove and

enjoy!

INGREDIENTS: 3 cups fresh or frozen fruit, roughly

chopped if large (strawberries about 1 1/2 pints, cherries, whole blueberries, raspberries, peaches, or blackberries

2 Tbsp honey 1 tsp pure vanilla extract 1 1/2 cups plain nonfat Greek yogurt 1/4 cup skim milk

DIRECTIONS: 1) In a small saucepan, combine the fruit and 2 tablespoons honey. Stir gently to combine. Turn the pan to medium-high heat, then bring the fruit to steady sim-mer. Let cook until the fruit is a thick and jammy consistency, about 8 to 10 minutes (some fruit may need longer). Stir often so that the fruit does not burn. Remove from heat, stir in the vanilla extract, then let cool to room temperature.

Recipe by Well Plated

KALE PINEAPPLE SHAKE

INGREDIENTS

2 cups raw kale, chopped

3/4 cup skim milk or milk sub-

stitute

1 medium banana, chopped and

frozen

1/4 cup frozen pineapple chunks

1/2 cup non-fat Greek yogurt

1 Tbsp peanut butter

4

Shake Things Up

DIRECTIONS

1) Place all ingredients (kale, milk, banana, yogurt, pineapple, pea-nut butter) in a blender in the order listed.

2) Blend until smooth.

3) Add more milk or water until de-sired consistency is met.

NUTRITION FACTS:

Makes 2 small shakes

Calories: 212

Protein: 15g

Carbohydrates: 30g

Fiber: 4g

Added Sugar: 0g

Total fat: 5g

Recipe by Well Plated

FITNESS TRACKERS

Sleek, high-tech wristbands are extremely pop-ular these days, promising to measure heart rate, steps taken during the day, sleep, calories burned and even stress.

And, increasingly, patients are heading to the doctor armed with reams of data gathered from their devices. "They're essentially asking us to digest the data and offer advice about how to avoid cardiovascular disease," says car-diologist Euan Ashley, associate professor of medicine at the Stanford University Medical Center and Stanford Hospital and Clinics in northern California. And, being somewhat near Silicon Valley, he says he gets a lot of tech-savvy patients bringing fitness-tracker data to ap-pointments.

The problem, he says, is that he just didn't know how reliable that data was. So, he and colleagues decided to study seven of the most popular devices and compare their accuracy to the gold-standard tests that doctor's use.

They looked at two metrics: heart rate and cal-ories burned. For heart rate, the fitness trackers were compared to findings from an electro-cardiogram, or EKG. It turned out the devices were "surprisingly accurate", says Ashley. "Most devices most of the time were 'off' by only about 5 percent."

However, when it came to measuring how many calories a person burned, the findings were way off, says Ashley, showing a degree of inaccuracy that ranged from 20 percent to 93 percent, meaning 93 percent of the time the worst-performing device was wrong. Research-ers compared the findings of the wrist devices to a sophisticated system of calculating metab-olism which measures oxygen and carbon diox-ide in people's breath.

"This is a very well-designed and well-done study," says Dr. Tim Church, a professor of pre-ventative medicine at Pennington Biomedical

Research Center at Louisiana State University who was not involved in the study. Church rou-tinely consults with companies about how to introduce wellness strategies into the work-place. Being wrong 93 percent of the time means the findings from the fitness tracker are more "fiction than fact," he says, which can ac-tually undermine a healthy diet. "It's just hu-man nature. People are checking these inaccu-rate counts and they think they've earned a muffin or earned some ice cream and they're sabotaging their weight-loss program."

Church points to a study last year which found participants in a weight-loss program who also wore fitness trackers actually lost less weight than participants who didn't wear the trackers. "It's an instance of no information is probably better than having bad information," he says.

The Stanford study was published in the Journal of Personalized Medicine. It was relatively small, with 29 men and 31 women. In addition to the primary results, there were some other interesting findings. In certain groups of people — for example, those with darker skin, higher BMIs and men — the error made by devices was actually greater than for Caucasian women with a more healthy weight.

"So, for those for whom it might matter the most, who are trying to lose weight, the error was actually greater," says Ashley, who doesn't know why this may be the case. He speculates that it could be that companies use a fairly nar-row group of people for testing the equations they use to measure heart rate and calories burned.

The study didn't look at how well devices count steps or monitor sleep or stress. The take-home message, says Ashley, is to not rely on the de-vices to measure total calories burned.

5

Fitness Corner

Instead focus on eating what we know is a healthy diet, which is low in sugar and high in fiber, and to "eat not until you're full but until you're no longer hungry."

And, of course, people should exercise, he says, adding, "we have no more important interven-tion than exercise for the prevention of any number of diseases."

Makers of two devices, Fitbit and PulseOn say they remain confident in the performance of the trackers both in measuring heart rate and calories burned. In a statement, PulseOn ques-tioned the study's methodology, saying that the high errors for calorie measurements "suggest that the authors may not have properly set all the user parameters on the device."

Mark Gorelick, the chief science officer at the device-maker Mio Global, says, "we agree that more accurate calorie estimation is important for the industry as a whole, since most individu-als are monitoring calorie deficits for weight loss." The other device makers did not immedi-ately respond to requests for comment.

Article by Patti Neighmond, May 24th 2017

http://www.npr.org/sections/health-shots/2017/05/24/529839681/fitness-trackers-good-at-measuring-heart-rate-not-so-good-at-measuring-calories

** If you would like more information on this topic or see the full research article, please con-tact Chelsea.

6

Fitness Corner FITNESS TRACKERS

EXERCISE OF THE MONTH: PLANK

7

Fitness Corner

MONTHLY

MOTIVATION

"The secret of get-

ting ahead is get-

ting started. “

― Mark Twain

"How does one be-

come a butterfly?

You must want to

fly so much that

you are willing to

give up being a

caterpillar. “

― Trina Paulus

Lie on your stomach. Supporting your bodyweight on your fore-

arms and toes, raise your body up in a straight line. You should

be hovering a few inches above your exercise mat. Keep your

back straight and your hips tucked. Hold your abs tight (as

though you were bracing for a punch to the stomach), but

breathe normally. Hold this position for 20 seconds, then gently

rest on your knees. Try to hold the plank a little longer with each

workout.

This exercise can be modified by resting your knees on the floor

while holding the same position with your arms and abs tight.

EVENT INFORMATION

Yoga

Our yoga classes are held every other Tuesday and ever other opposing Friday.

Yoga is free to our patients and only $5 for non patients. For information, con-

tact Diane at 760-206-3103

Peer Support Group

We would like to inform everyone that the support groups will now be with

Doris, the office manager. We would also like to encourage any of you who have

new ideas to step forward to run a class for yourself! Contact Chelsea Pancari at

760-206-3101 for more information.

Nutritional Support Group

Join us each month as we will be covering important nutrition topics related to

bariatric surgery and answering all of your questions. This is an informal ses-

sion for you! Come with a positive attitude and leave with confidence knowing

you can reach your goals! Please call Chelsea for more information.

Bariatric Support Group

This is a safe environment where everyone can participate and ask questions

regarding bariatric surgery. The support group is open to patients who have un-

dergone bariatric surgery as well as patients that are considering surgery.

*Bariatric Psychological Evaluation required before attending 2nd group. Please

call Chelsea for more information.

Bariatric Informational Seminar

If you are interested in learning more about weight loss surgery, we encourage

you to attend a free bariatric informational seminar. It is the first step in the

pathway to surgery. Attend this seminar to learn about Roux-en-Y gastric by-

pass, laparoscopic gastric banding (Lap-Band®) and vertical sleeve gastrectomy

procedures. Please call Diane at 760-206-3103 for questions and to register.

New Direction Informational Seminar

The New Direction System provides the treatment needed to achieve long-term

success. The goal is to help participants achieve permanent weight loss through

lifelong changes in dietary, behavioral, and activity patterns. For more infor-

mation about the New Direction System, please contact Chelsea to attend a free

orientation at 760-300-3101.

Walk with the Doc

Once a month Dr. Hanna chooses a location and invites everyone to come along

for a scenic hike. Be sure to wear comfortable shoes and clothing!

8

Mark Your Calendar

SUPPORT GROUP

NEWS

At each support group

we will try to have new

supplements or snacks

for everyone to try.

Support groups are

free for all of Dr. Han-

na and Dr. Grove’s

patients.

There will now be two

Peer support groups

you can attend each

month!

NEW DIRECTION

We are excited to announce the New Direction System, a medically supervised compre-

hensive weight management program. Although new to our community, New Direction is

an established program that has assisted patients in accomplishing their weight loss goals

for over 20 years.

The New Direction System is a medically supervised, multidisciplinary team effort that

helps obese people make these changes. The team includes a System Manager, a Physi-

cian, a Registered Dietitian, a Behavioral Counselor, a Nurse and Office Manager, an

Exercise Specialist, and other consultants and clerical staff, as needed.

New Direction is appropriate for female participants who are 40 or more pounds over-

weight and male participants who are 50 pounds overweight. The program is particularly

well suited to participants who have developed secondary medical problems related to

obesity. However, treatment in the program is limited to that of obesity itself.

The New Direction System provides the treatment needed to achieve long-term suc-

cess. The goal is to help participants achieve permanent weight loss through lifelong

changes in dietary, behavioral, and activity patterns.

For more information about the New Direction System, please contact our office to attend

a free orientation at 760-300-3647.

Premier Weight Loss Center

2385 S. Melrose Drive

Vista, CA 92081-8788

Phone: (760) 300-3647

Fax: (760) 482-1316

info@misnorthcounty.com

http://misnorthcounty.com/

Celebrate Meal

Replacement Shakes

Celebrate meal replacement

shakes available in vanilla

and chocolate flavor. This is

new size tub of 15 servings.

$22 a tub. Swing by the of-

fice and pick up a tub now.