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HAPPY FALL Y'ALL
VOLUME 14 October 2013 NUMBER10
Editorial Notice
Editorial Staff:
Melissa Grant
Bariatric Coordinator.
Items for the newsletter must be submitted by the 1
st of the month
for consideration for publication in the upcoming issue!
submit items to: [email protected]
If you no longer wish to receive Bariatric Bulletin,
contact: [email protected]
Bariatric Bulletin,
This newsletter is published monthly for Dr. Parham Mora 645 McQueen Smith Road.
Suite 205 Prattville, Alabama 36066
Top 10 Tips to Fight Hunger Cravings
Succumbing to the many daily temptations, we easily put on weight. Consume just
an extra 250 calories a day (think 2 pieces of sandwich bread or an extra cup of
cereal), and you’ll gain a pound every 2 weeks. And as the weather gets cooler, we
eat more rich comfort foods, which traditionally prepared are higher in calories, fat,
sodium and sugar than the more raw, unprocessed fresh summer fare. Lastly,
wearing more clothes minimizes body awareness. After scarfing down seconds or
thirds, the bulging stomach is out of sight, out of mind.
In the interest of keeping you trim this winter, I'll share 10 tricks to eliminate
unnecessary snacking and curb cravings.
1. Carry Toothbrush and Toothpaste. Gently brush each time you
eat. A quick minty cleanse removes distracting food particles, which
otherwise left to rot, contribute to tooth decay and a desire to keep
eating. You know you're full. This is closure.
2. Chew Sugarless Gum. If you absolutely cannot brush after eating
this is your Plan B. Plus, chewing gum will satisfy oral fixations that commonly
trigger snacking between meals.
3. Bring It On, EOD! Tote workout clothes to the office, change there and head
straight to your gym or to the park for a run immediately after work. Eliminate
traveling home to change and thus, the opportunity to snack there. This habit
frequently leads to cancelling sweat sessions. Because exercise increases feel-good
endorphins that reduce cravings, try to get at least 30 minutes of physical activity
daily.
4. A Thorough Cleaning. Go through your fridge, freezer,
kitchen cabinets, car, office desk drawers or anywhere else
you've stashed food. Trash what you know lacks nutrition. While
it’s great to keep healthy snacks like fruit and unsalted almonds
in your car's glove compartment or office fridge, it's not cool to
stash candy and cookies in your nightstand, behind the couch or
hidden in the back of the pantry. Think about it. There's a
reason you're hiding it from yourself or others, but you still
know it's there, and it still talks to you. Get rid of junk food as well as your furtive
guilt and those cravings!
5. Get to Business in the Grocery Store. Eliminate unnecessary trips to groceries,
pharmacies and convenience stores, where it's easy to grab something equally
unneeded. Go grocery shopping after you've eaten a
healthy satisfying meal. Buy only what you need to
prepare planned healthy meals. Unless I'm cooking for a
crowd, I refuse to get a cart. The limited space in those
plastic baskets and bearing the weight of my groceries
forces me to only get the essentials.
6. That's the Plan, Stan. Plan to eat every 3-4 hours.
Pack lunch for work or at least have an idea where
you can get a healthy lunch. No plan can lead to
feelings of desperation, which increases the likelihood you'll make poor food
choices.
7. Naturally Delicious! Eat a diet rich in unprocessed vegetables, fruit, lean meat,
fish, nuts and eggs. Try it! Removing processed sugary foods and adding protein
and fiber at every meal will level out your blood sugar. In a few days your cravings
and stress levels will diminish substantially. Undoubtedly your ability to love
yourself and control what goes in your tummy will go way
up!
8. Brew at Home. Coffee shops can be a diet death trap for
many. Delectably crafted menus insist "try something artsy."
While coffee is calorie free, baristas enlist an arsenal of full
fat milk, half and half, whipped cream, caramel, chocolate
and flavored syrups to sneak in calories mostly coming from
fat, refined sugar and high fructose syrup. Starbucks' Java
Chip Frappuccino ® has 600 calories, 23g fat (14g saturated), 96g carbohydrates
(77g sugar). And it's nearly impossible to ignore those beautiful beckoning baked
goods. Manage to pass on the fru fru coffee drinks? You probably feel even more
entitled to a sweet reward. Instead, save bucks and calories, by brewing joe at
home. Drink it black, make a latte with skim, almond or hemp milk, or try my low
calorie, high protein, low sugar, caffeine-infused Espresso Smoothie.
9. Drink Up! Keep a huge bottle of water on your desk, in your car, purse...
somewhere you are very aware of its presence, which will remind you to drink up!
Hydration is essential for weight loss, and especially important if you are working
out regularly. Drink 3 or 4 liters daily to flush away toxins that keep weight on and
cravings for crap food high. Frequently, we mistake dehydration for hunger. Our
body can't digest the food from a prior meal without water, so dehydration slows
your metabolism. If cravings strike after you've recently eaten, chug! Surprise,
tummy full, craving gone. For variety drop slices of lemons, limes, cucumbers, fresh
ginger or a sprig of mint into your H20.
10. Sleep. Aim for those essential eight hours every night. Less than seven
repeatedly and your body senses stress, and wrongly anticipates an upcoming
famine. To protect itself, your body
decreases metabolism, stores fat in energy
reserves and increases appetite. Get in bed
an hour before you want to fall asleep about
the same time each night. Put in a mouth
guard or retainer. Read a fiction book by soft
light. No computer, no TV, the light hypes us
up. You'll find your sleep quality increases.
Your body will welcome a steady rise and
rest routine, reducing stress equals releasing
stress pounds and cravings. http://www.diet.com/dietblogs/read_blog.php?title=Top+10+Tips+
to+Fight+Hunger+Cravings&blid=21098
Why Your Workout Stinks! There are several reasons why your workout may not be working. It could be that
the style of workout you are doing does not fit your needs, it could be the intensity
you are working at, the duration, your form... That's why I know how valuable our
services are, as personal trainers - we can help you fully assess your situation and
make a plan of action for you.
One of the biggest mistakes I see people make,
though, is doing the same workout over and over.
Week after week, month after month, and sometimes
year after year doing the same workout over and
over. It is so important for you to keep switching up
your workouts, for two big reasons:
1. Your body adjusts to your workout. You should be switching it up to keep
shocking your body so you continue to make progress. If you do the same thing
over and over, your body will adjust to it and you will stop seeing results.
2. You will get bored mentally. And when you do, most people will fall off their
program and take a break. Consistency is vital for long term results!
For any of my in-studio clients, or anyone using my Lean and Mean in 15 online
program, I take out the brain-work and automatically switch up things for them.
Usually every workout we do is a little different. There are several ways to switch
up your workout.
For your strength routine you can:
- switch the exercises you are doing
- switch the repetitions you are doing
- switch the order you are doing your current routine
- switching your grip style or positioning can make a big
difference in some exercises
- switching what you use for a particular exercise (weights,
machines, bands, kettlebells...)
- switch the style or rest periods you use...
For your cardio routine:
- switch your intensity(most important, if you ask me!)
- switch the duration of your total workout
- switch the duration of intervals
- switch what you do (run, swim, bike, elliptical, jump rope...)
- incorporate some cardio into your strength routine
(depending upon your goals)
So if you want to keep making progress, make sure you keep
switching it up! Otherwise you will hit a wall and stop seeing the
results you want.
Click here to check out www.GetLeanin15.com for my workout program that
takes out the brain-work for you and switches it up every week automatically for
you!
Trainer Pete http://www.diet.com/dietblogs/read_blog.php?title=Why+Your+Workout+Stinks%21&blid=20930
Your Other Backside
Shoulder exercises are a popular part of resistance workouts. Working out
while facing a mirror, many people train what they can see — the front and middle
heads of the three-part deltoid muscle. But the rear head of the deltoid needs
attention too. Otherwise, you'll have unbalanced strength in your shoulders, which
can set you up for a rotator cuff injury.
Let's take some time to target the backs of your shoulders with bent-over shoulder
raises. Here's how:
1. Sit on the edge of a chair or workout bench with a dumbbell in each hand and your feet shoulder-width apart. Bend forward at the waist so that your upper body is parallel with the floor. Let your arms hang straight down under your chest, with your palms facing inward towards each other. Exhale and raise the dumbbells, pulling your arms apart, up and out, until they are parallel with the floor. Hold for a beat.
2. Inhale and slowly lower your arms back to the starting position; repeat. Keep a slight bend in your elbows throughout the entire movement. Be careful not to lift your torso when you raise the weights.
http://www.jillianmichaels.com/fit/lose-weight/shape-up-your-shoulders?xid=nl_LosingItWithJillianMichaels_20131010
Why Aren't My Abs Toned?
Q: I do crunches religiously, but I don't seem to get more toned
in my abdominal region. What's my problem?
A: You may need to spend less time doing crunches and more time on the treadmill,
stair climber, or stationary bike. Contrary to popular belief, abdominal tone doesn't come
from doing a million crunches. In fact, you may already have abs of steel — they simply
may be covered by a layer of insulation. So, instead of doing 10 or 15 minutes of
crunches, try doing three to five minutes of exercises targeting different abdominal
muscles as well as your lower back; focus on using good form and really tightening
those muscles. Then spend the extra five to seven minutes burning fat with a cardio
ctivity such as running or cycling. http://www.everydayhealth.com/fitness/team/specialist/austin/why-arent-my-
abs-toned.aspx?xid=nl_DeniseAustinsMorningStretch_20130924
Quote of the Day
"The capacity for hope is the most significant
fact of life. It provides human beings with a
sense of destination and the energy to get
started." – Norman Cousins
About Norman Cousins
American writer and editor Norman Cousins is best known for his book, Anatomy
of an Illness, an account of how he used nutrition and positive visualizations,
including laughter, to heal from an illness diagnosed as fatal. He was born in New
Jersey in 1915. He served many years as editor-in-chief of the Saturday Review, a
job he loved. Under his guidance, circulation increased from 20,000 to 650,000.
He received the UN Peace Medal for his world activism. He died in 1990.
Artichoke Chicken - Dietitian's Choice Recipe
Servings: 1
Nutrition Information:
Calories: 212
Protein: 31 g
Carbs: 2 g
Fat: 2 g
Saturated Fat: 0 g
Sodium: 308 mg
Fiber: 6 g
Category: Main Dish
Ingredients
1/2 cup artichoke hearts (in a jar)
1/2 cup sliced fresh mushrooms
1 diced tomato
2-3 garlic cloves, minced
2-3 tablespoons white wine or low-sodium broth
3 ounces skinless chicken breast, grilled or baked
Instructions
Sauté artichoke hearts with mushrooms, tomato, garlic and wine or broth until heated through.
Pour hot mixture over the cooked chicken breast. TIP: Great served with instant wild rice!
http://www.diet.com/recipes/print/artichoke-chicken
Grilled Asparagus with Balsamic
Vinaigrette
Servings: 4 Nutrition Information: Calories: 53 Protein: 3 g Carbs: 6 g Fat: 3 g Saturated Fat: 0 g Sodium: 3 mg Fiber: 2 g Category: Side Dish
Ingredients
1 pound asparagus, bottoms trimmed
Cooking Spray
1 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon shallot, minced
Instructions
Preheat an outdoor grill for high heat. Lightly coat the asparagus with cooking spray.
Grill over high heat for 2 to 3 minutes, or to desired tenderness.
In a small bowl, whisk together oil, balsamic vinegar and shallots.
Arrange asparagus on a platter
http://www.diet.com/recipe/balsamic-asparagus
Melissa's Corner
Well Happy Halloween everyone. I hope this month's newsletter finds
everyone doing well and enjoying this cooler weather. In this
newsletter, I wanted to discuss with all of you an issue that I have
seen occur often. Some of my patients that are working up for their
weight loss surgery, whether lap band, gastric bypass or gastric
sleeve, have a rather lengthy workup due to insurance requirements,
while some have very little of a wait. Regardless, everyone should
approach the workup in the same manner no matter the steps you
have to take to be approved with your insurance, especially with your
eating habits! During your workup, you should treat this time as
preparation for how you will eat differently after the surgery in
regards to type of food and amount. I will be contacting you along the
way to check on your progress and if necessary, have you come in for
weight checks. Your BMI (body mass index) can affect whether Dr.
Mora will be able to proceed with your surgery. I see all of you work
so hard to get to where you are now and felt this little reminder
would be helpful to keep you on your pre-op track to surgery and not
experience any unnecessary delays.
Keep in mind that being involved in the support group meetings are
the BEST and most successful way to discuss your struggles openly
and share your experiences, whether good or bad. This is also a good
way to communicate with Dr. Mora and talk with him about any
issues or questions you may have. You are creating an entirely new
lifestyle for yourself, so devote some time just for yourself to
concentrate on your weight loss journey and be a part of the
meetings! You are not in this alone! Together, we make a great team!
On a much lighter note I am asking for you, your friends and your
families help. I have entered my sweet grandson into the Gerber baby
photo contest. I am asking for your help in voting for him. I am
including the info needed to vote. The voting starts on Nov 4th. Thank
you very much in advance. https://www.facebook.com/Gerber
YOUR ENTRY ID IS:
160080
IMPORTANT IF YOU ARE A WEIGHT-LOSS SURGERY
FOLLOW-UP PATIENT, YOU WILL
ALWAYS HAVE BLOODWORK DRAWN
PRIOR TO YOUR APPOINTMENT WITH
DR MORA.PLEASE MAKE SURE TO HAVE
THIS DONE AS IT ALLOWS HIM TO TAKE
BETTER CARE OF YOU.THIS WILL ALSO
ALLOW HIM TO DETERMINE
ADVANCING YOUR DIET AS WELL AS
CHECKING FOR ANY DEFICIENCIES IN THE
BLOOD. FAILURE TO COMPLY CAN
RESULT IN HAVING YOUR
APPOINTMENT RESCHEDULED.
You can now hear our commercial on Bama
Country 98.9 and Q96
We have also changed our office email addresses. To reach me it is
[email protected]. Please make a
note of this and change it in your address book. If you don’t have Email
please make sure I know. This is how I do a lot of my communication
with you.
Search morasurgicalclinic
Don't forget about our website www.morasurgicalclinic.com
We will feature a new weight-loss story every month.
You can now see us on the big screen at the Prattville Promenade
IMPORTANT!! IMPORTANT!! IMPORTANT!!
1. Maintain a healthy, low calorie diet that is
low in carbs and fat, but rich in protein. Your
water intake should be at least 64 oz. per day.
2. Exercise (walking, jogging, swimming, biking,
cardio, etc.) 1 hour per day, 5 days a week.
3. Take vitamins and prescribed minerals without fail.
4. Seek out help from a mental health care individual (psychiatrist,
psychologist) to learn new ways of coping with stress as needed.
5. If you are a lap band patient and you have had an adjustment to your band,
and start having problems keeping foods or liquids down that day, that night,
or the next day, CALL US IMMEDIATELY and let us know. Adjustments are
usually done on Mondays and Wednesdays when Dr. Mora is in clinic. You
MUST let us know by Friday if you are experiencing problems so Dr. Mora can
evaluate you before the weekend. Do not go over 24 hours without reporting
problems to us or you can damage your band.
6. If you are a gastric bypass patient, 3 months or more out from surgery,
have your lab-work done one week prior to your follow-up appointments.
7.Regularly attend support group meetings.
Please write a story of YOUR weight loss
story with pictures and submit to Melissa
@ Dr. Mora’s office for publication in
the newsletter. Submit to
[email protected] or call
the office @ 361-6126, ext 2
IS THERE A TOPIC YOU WANT TO SUGGEST FOR OUR NEWSLETTER OR SUPPORT GROUP MEETING? IT’S A GREAT TIME TO LET US
KNOW!!! WE WANT TO HEAR FROM YOU! The support group meetings and newsletters are for you, our patients. We want to make sure you’re getting the information you want from both the meetings and the
monthly newsletters. Send your suggestions to Melissa at [email protected] or call the
office
361-6126
UPCOMING SUPPORT GROUP MEETINGS
**PLEASE NOTE! WE HAVE THE DATES LISTED BELOW FOR SEMINARS THROUGH SEPTEMBER 2012
NOW, SO MARK YOUR CALENDARS TO ATTEND!
LOCATION:
Prattville Doster Community Center
124 South Northington Street, Prattville, AL.
TIME: 6:00 P.M. -7:00 P.M.
DATE: 2013 October 28, November 18, December 16, 2014
January 27, February 17, March 24, April 28, May 19, June 23, July 28, August 25
and September 22
PLEASE note all dates are subject to change due to availability of Dr. Mora or other
extenuating circumstances. We encourage you to call to check that the date has not
been moved ahead of time each month, especially if you live out of town!
GUIDELINES FOR SUPPORT GROUP MEETINGS
Everything said and heard in the group will be treated with respect for the
participants’ privacy. What is said in the group stays in the group.
• Silence is acceptable. No one needs to say anything she/he does not wish to say.
The group is supportive rather than judgmental.
• The group offers respect for individual choices and experiences.
• Only one person talks at a time.
• Turn off all mobile phones and pagers.
• No one is allowed to dominate the conversation.
• The group facilitators’ roles must be respected.
• Begin and end meetings on time.
• The group is a safe place to share feelings, and to obtain and provide support,
information, reassurance and encouragement.
• The group is broadly defined. It is flexible; flowing with the participants’ needs
and interests, and provides an opportunity to reduce feelings of isolation.
• Bariatric surgery support groups are open to all persons going through the
surgery process, including family members and others in a supporting role.
• Although the results of going to the group can be therapeutic, the group is not
meant to replace individual behavior therapy.
• Every effort should be made within the group to resolve conflict arising from or
during group interaction.
If you have any concerns or questions after attending one of our meetings, please feel free to contact Melissa
confidentially by email at [email protected]