VOLUME April 2013 - Mora Surgical Clinic · your body to burn more fat during your workout. This is...
Transcript of VOLUME April 2013 - Mora Surgical Clinic · your body to burn more fat during your workout. This is...
What better way to teach your children and/or grandchildren to eat healthy than to plant a garden with them. They will remember this time with you more than any material item you could give them. Not to mention it's great exercise.
Vegetable fun fact: Onions, apples and potatoes all have
the same taste. The difference in flavor is caused by their
smell. Pinch your nose and try it – they will all taste sweet.
http://www.burpeehomegardens.com/BurpeeHomeGardens/BurpeeHomeG
ardens/_FunFacts.aspx
VOLUME 14 April 2013 NUMBER4
Editorial Notice
Editorial Staff:
Melissa Grant
And
Kayla Pfeil
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
MYTH: Never Eat Before a Workout http://www.jillianmichaels.com/fit/lose-weight/myth-empty-
stomach-workouts?xid=nl_LosingItWithJillianMichaels_20130408
A big fitness myth that has been floating around forever is that
working out on an empty stomach will help you burn more fat. It
seems like everyone is spouting this myth, but the truth relies on
science. Find out the facts!
The Truth: You should always eat something before exercising so your body
has enough fuel to power through your workout.
The rationale behind this widely accepted myth is that forgoing food before exercise will force
your body to burn more fat during your workout. This is a big, fat lie: Starving yourself before
exercising can actually be detrimental to your body. Let’s get to the bottom of this fitness myth
once and for all.
You need sugar to exert energy. Your body needs a certain amount of sugar for fuel when
training. When that blood sugar is not there, your body will convert your own muscle tissue into
energy. A recent study published in the Strength and Conditioning Journal looked at cyclists
who ate before they trained versus those who fasted before they trained. The amount of fat burn
was the same for both groups, but those who had trained without eating first had 10 percent of
their calorie burn come from protein — including their own muscle mass. You’re trying to build
muscle, not eat away at it!
Your body needs energy to perform at a high intensity. You know I’m always
saying that I want you to work out as hard as you can for as long as you can. How can you do
that if you haven’t properly fueled your body? Think about it this way: Would you drive a car
without gas? Use your iPhone without charging it? Nope and nope. If you haven’t eaten
anything, your workout won’t be as intense as if you’d fueled up beforehand, not to mention that
you’ll likely suffer from low blood sugar, which will make you dizzy and sluggish.
You don’t need to gorge yourself; a healthy snack will do the trick. I suggest you
eat something 45 minutes to an hour before training — you’ll have more energy and endurance
to work harder, burn more calories, and improve your muscle tone. Aim for something with
carbohydrates and protein. Here are a few quick, healthy ideas: a whey shake, low-fat yogurt
with berries, or a banana or apple slices with natural almond butter.
The Bottom Line: You should always eat something before a workout.
I’m not suggesting you pig out. A small, healthy snack consisting of
carbohydrates and protein will properly fuel your body for a killer
workout.
How to Tone Your Trouble Zones
http://www.deniseaustin.com/fit/newsletters/how-to-tone-your-
trouble-zones?xid=nl_DeniseAustinsMorningStretch_20130408
The biggest problem areas for many women are their hips
and thighs. This is rooted in biology: Women of childbearing years
store most of their body fat in these areas. But don't despair, the
good news is that fat deposits on the hips and thighs are easily
burned. Why? Because the large muscle groups of the body burn
calories more efficiently.
Lunges are one of the most effective exercises you can do to work the entire leg. If the only exercises
you did for your legs were lunges, your legs would look terrific! Lunges can be done with no weights at
all, while holding dumb bells or with a bar on your shoulders. It is a difficult exercise, so start without
any weight. After you do add weights, increase their size gradually.
How to Hit the Hips and Thighs:
Start with one foot in front of the other as though you are taking a giant step (use a chair, if necessary, to help keep your balance).
Lower yourself, bending both knees, but make sure your knee stays in line with your ankle. Try not to bang your back knee on the floor.
Your weight should be on your back toes and on your front heel. Straighten legs until you are standing, and lower yourself again. Repeat with the opposite leg. Watch your form. Keep your back straight. Don't let your front knee extend over the front of your toes. If you have bad knees, modify this
lunge and only bend your knees slightly — you're still firming those thighs!
How Many: Begin with one set of 8-12 reps and gradually progress to two sets of 8-12 reps. Rest for
15 seconds between sets. I recommend that you increase the number of repetitions gradually. Your goal
should be to aim for 16-24 repetitions every time you do these exercises. As soon as you can do this
relatively easily, add the second set with weights (either holding dumbbells or holding a bar on your
shoulders).
When You'll See Results: Do your lunges at least four days a week and you will see a noticeable
improvement in three weeks!
Q: What kind of exercises can I do to target my love handles and get rid of them once and for all?
http://www.everydayhealth.com/fitness-specialist/help-for-love-handles.aspx
A:
This answer is the same one I have for any spot-reducing question you guys
could ask. Both belly bulge and love handles are about excess body fat, not lack
of muscle. Crunches and ab exercises are therefore not the solution. The best
way to reduce these problem areas is to reduce your overall body fat percentage,
and we all know that that requires diet and exercise.
That said, I'm actually experimenting with different stretches and light isolation
exercises to try for specific areas of the body. These stretches will bring blood,
and thus oxygen, to these problem areas — my theory is that the oxidization will
help break down the fat. And hey, stretching is always beneficial! For love
handles, try this side-bend stretch in conjunction with diet, exercise, sodium
reduction, and 80 ounces of water a day:
Side Bend (Do this stretch at least three times a day throughout the day.)
Purpose: To stretch the triceps, upper back, abdominals, and obliques.
Here's how you do it: Bend to one side, while holding your opposite arm
overhead, then quickly stretch to the other side, raising the other arm. This
drill should be done in a controlled, continuous fashion for 10 stretches on
each side of your body.
Approach difficult tasks with a positive attitude — you'll inspire others and feel better about what's ahead!
— Denise
www.deniseaustin.com
Weight-Loss Surgery Tied to Substance Abuse
http://abcnews.go.com/blogs/health/2012/10/16/weight-loss-surgery-tied-to-substance-abuse/
Reported by Lauren Hughes, MD
Weight-loss surgery can help people who are obese ditch their unhealthy
relationships with food. But a new study suggests these patients sometimes enter
a rebound relationship with something else — alcohol, drugs or cigarettes.
The survey-based study of 155 bariatric surgery patients found a 50 percent rise
in the frequency of substance abuse two years after the procedure.
“Many people who undergo bariatric surgery struggle with eating in response to
different emotional cues,” said Alexis Conason of the New York Obesity Nutrition
Research Center, lead author of the study published Monday in the Archives of
Surgery. “I [wondered] what happened afterward. If they are no longer able to
cope with their emotions through eating … do they turn to something like drugs
or alcohol to serve the purpose that food did originally.”
Conason tested the theory of symptom substitution — the swapping of one habit
for another. Patients who drank and smoked before surgery reported more
drinking and smoking two years after. And while one in 25 patients reported
using recreational drugs before the procedure, one in eight said they used them
two years later. But Conason stressed that much more research is needed.
“The emerging body of literature [on this] is in its infancy,” she said, stressing
that her study focused on frequency of substance use but not on the quantity of
substances consumed or whether doing so caused problems for either the
patients or their family members. ”We have a small sample size, so it’s going to be
important to see how this is replicated with larger samples. We need to [better
understand] the problematic nature of the substance use … the reasons why.”
Some experts think the uptick in substance use might be related to social
behaviors.
“What this study may be showing is that morbidly obese people are socially
isolated,” said Dr. Christine Ren-Fielding, chief of bariatric surgery division in
the department of surgery at New York University Langone Medical
Center. “After surgery, they not only become physically healthy but mentally
healthy and now become more social. They go out on dates and go to parties
which may involve a social alcoholic drink.”
The frequency of alcohol use among bariatric patients prior to surgery was very
low, Ren-Fielding added.
“Perhaps after surgery, the frequency of alcohol use in bariatric patients
normalizes to approach the frequency of alcohol consumption in the lean
population,” she said.
The rise in substance abuse over two years followed an initial decline that
Conason attributes to strict instructions for the recovery period after surgery. She
said patients should be followed closely to ensure they are maintaining a healthy
weight and adjusting well to their new bodies, emotions and relationships.
The length of time needed for follow-up varies by patient and his or her situation,
Conason said, adding that she still sees patients who had weight-loss surgery ten
years ago.
Patients should also be on the lookout for symptoms of alcohol trouble, such as
drinking to the point of excess or escalating use that interferes with work or
family responsibilities. If these issues arise, they should talk with their doctors
and mental health professionals or seek help through local bariatric support
groups, according to Conason.
“The road for bariatric surgery is not an easy one,” she said. “Many people say
you are taking the easy way out. [Bariatric surgery] requires a lot of work. The
surgery date is the beginning of a process of emotional growth and discovery, as
well as changes in your weight and other types of behaviors.”
Grilled Salsa Chicken & Grilled Vegetables
http://www.livingafterwls.com/Recipes/Grilled_Salsa_Chicken.html
Easy & Delicious!
Ingredients:
Boneless skinless chicken – 1-2 pieces
per person
1 jar commercial salsa
1 package shredded low-fat cheese
Salt & Pepper to taste
Directions:
Heat grill to medium high (or heat broiler).
Salt and pepper both sides of the chicken pieces. Place on grill and cook
approximately 6 minutes per side until cooked through. (Chicken should
be cooked to 170º for thighs and 180º for breasts).
Spoon some salsa on each cooked piece of chicken and top with
shredded cheese. Turn heat to low and close grill lid allowing the cheese
to melt atop the salsa. Serve warm.
Grilled Vegetables
Ingredients:
4 small zucchini
2 small white (sweet) onions
1 bunch asparagus
Olive oil or vegetable oil
Salt & Pepper to taste
Garlic seasoning (if desired)
Directions:
Wash zucchini and pat dry with paper towels. Cut into three vertical
slices. Lay in a single layer on a tray.
Wash asparagus and pat dry with paper towels. Break off bottoms and
discard. Tie in bundles of 5 spears with kitchen twine. Place in single
layer on the tray with the zucchini.
Peel onions and cut into 4 wedges. Poke a toothpick through each wedge
to hold layers together. Place on tray with zucchini and asparagus.
Lightly brush all vegetables with olive oil or vegetable oil. Sprinkle with
salt and pepper and garlic seasoning if desired. If you prefer spray the
vegetables with non-stick spray instead of brushing with olive oil or
vegetable oil.
Grill along with chicken turning frequently until done. Approximately
10-12 minutes.
Serve warm.
Quote of the Day
"I think the purpose of life is to be useful, to be
responsible, to be honorable, to be compassionate. It is,
after all, to matter: to count, to stand for something, to
have made some difference that you lived at all." – Leo Rosten
About Leo Rosten
Leo Rosten, the Polish-American academic and author, is best known for his seminal The Joys
of Yiddish, an amusing look at Yiddish words that have entered the American vernacular. Born
in Lodz, Poland, on April 11, 1908, he immigrated to Chicago as a child. He wrote dozens of
books, including a set of extremely popular humorous stories about Hyman Kaplan, a night-
school student struggling with English. Under the pseudonym Leonard Q. Ross, he wrote
mysteries and film noir screenplays. He died on February 19, 1997.
Melissa's Corner
I hope I don't sound like a broken record, but if you are a Gastric
Bypass patient, and you 3 or more months out from surgery, you need
to get your labs drawn 1 week before your appointment. I can order
them at any Baptist facility that works for you. We also have the new
lab downstairs from our office. If you do not get your labs done, we will
have to reschedule your appointment. If you forget to get your labs
done and realize it before your appointment, please call us and let us
know so we can reschedule you and open your spot for someone else.
In addition if you are more than 15 minutes late for your appointment,
we will have to reschedule you. We try to accommodate everyone on
our schedule as quickly as possible, so timeliness is very important.
Finally, we would be most appreciative of timely notifications if you
think you are not going to be able to make you appointment. Our
schedule fills up quickly and we want to be able to give the open
appointment to other patients needing to see Dr. Mora. Thank you for
your help with this effort.
If anyone would like to share their journey on our website please send
your story to me via email and include before and after pictures. You
never know when your story may be just what someone needs to hear
to kick start their own journey. Until next time..... Melissa Grant
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.
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, ext 2
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 April 22, May 20, June 24, July 22, August 26 and
September 23
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]