5 convenient locations: 4860 E Baseline Rd—Mesa/Gilbert 1855 E Southern Ave—Tempe 9305 W Thomas Rd #480—Phoenix 16222 N 59th Ave #180 - Arrowhead 6261 N La Cholla Blvd # 201—Tucson

Phone: 480-829-6100 Fax: 480-446-9475

The WLIA Pre-Operative Bag

Everything you need to get you started on your weight loss journey!

Available for purchase at all locations. Ask your dietitian for details.

W e i g h t L o s s In st i tut e o f Ar i z o na

Office Hours:

Monday—Friday 8:30 am—5 :00 pm

Saturday By Appointment Only

wliaz.com

I n s i d e t h i s i s s u e :

October weight loss challenge!

1

Patient Spotlight: 3

Recipe: Slow Cook-er Thai Basil

Chicken Curry

4

WLIA Pre-Op Bag 4

Exercise of the Month

3

Quick Bites:

• Monthly Challeng-

es

• New dinner ideas

for FaLL

• Exercise: Goblet

Squat

• WLIA is selling a

Pre-Operative Bag

with all of the es-

sentials you need

for surgery and

beyond!

Our October challenge has begun!

F a l l 2 0 1 9

A n e w s l e t t e r f r o m t h e W e i g h t L o s s I n s t i t u t e o f A r i z o n a

If you are a member of our private face-book group, you have access to our monthly challenges that are set up to push you to work even harder to lose your weight.

We just finished a long Summer Chal-lenge in which hundreds of our patients successfully followed and achieved even greater weight loss than they though was possible! If you are not in our facebook group, message our dietitians, Mike RD or Ari-el RD, at mike@wliaz.com or ari-el@wliaz.com to request to join. If you are already in our group, message Mike to request to join the October Chal-lenge. What sets our challenges apart is we already assume our patients are working hard after surgery on their health and weight loss. These challenges are just extra incentives to push our patients to

focus even more on themselves and do things they did not think were possible!

“It’s called a challenge for a reason...it’s not supposed to be easy” Yes, there are fun prizes at the end of month, but everyone is a winner when they lose weight. This months challenge involves our pa-tients using a bariatric surgery app called “BARITASTIC” to log their daily eating and to ensure compliance with their calo-rie and protein needs. Go to your app store to download this app.

We also challenged our patients to walk 100 miles in the month total in addition to other goals.

Our goal is to see 2,000 pounds lost by our patients who participate in this challenge by the end of the

month.

WLIA BARI-TIMES

Slow Cooker Thai Basil Chicken Curry Recipe credit: Closet Cooking Closetcooking.com

Prep Time 5 minutes Cook Time 8 hours

Servings 4 Ingredients

• 1 pound boneless and skinless chicken (breasts of thighs)

• 1 (13.5 ounce) can coconut milk

• 1 tablespoon curry powder

• 1 tablespoon fish sauce (or soy sauce)

• 1 tablespoon lime juice (or rice vinegar)

• 1 tablespoon coconut/palm sugar (or brown sugar)

• 1 onion, diced

• 1 jalapeno, diced (or bird eye chili)

• 4 cloves garlic, chopped

• 1 tablespoon ginger, grated

• 1/4 cup cilantro, chopped

• 1/3 cup basil, chopped

Directions: 1. Place the chicken, coconut milk, curry

powder, fish sauce, lime juice, sugar, onion, jalapeno, garlic, and ginger in-to the slow cooker and cook on low for 8 hours, or high for 3 hours, before shredding the chicken and mixing in the cilantro and basil.

Nutrition Facts: Calories 377, Fat 39g (Saturated 23g, Trans 0), Cholesterol 111mg, Sodium 462mg, Carbs 11g (Fiber 1g, Sugars 4g), Protein 21g

Stress (cont’d)

P a g e 2

W L I A B A R I - T I M E S

P a g e 3

Patient Spotlight — Melody

“Anyone can give up; it is the easiest thing in the world to do. But to hold it together when everyone

would expect you to fall apart, now that is true strength.”

— Chris Bradford

A n e w s l e t t e r f r o m t h e W e i g h t L o s s I n s t i t u t e o f A r i z o n a

The ten major genetic variables that affect weight loss:

1. BMR (Basal Metabolic Rate) 2. Number of fat cells: Most are born with 25-30 billion fat

cells. A typical overweight adult has 75 billion. It can go as high as 250 billion in the severe obese.

3. Number of muscle fibers: Like fat cells, you are born with a predetermined amount. Muscle fibers can get larger or small-er but they cannot multiply in number.

4. Muscle fiber type: There are different types of muscle fibers. Some are suited for endurance work (slow twitch fibers) while others are for strength and power (fast twitch fibers). The ratio b/t one person vs another can explain why some are built for speed and distance and others are built like line-backers.

5. Muscle insertions: The muscles insert onto the same bones in all humans. However, the exact point of insertion varies. Even a tiny difference in insertion points can create large in-creases in mechanical advantage. Those who are stronger can get better leverage.

6. Limb length: Long legs and arms vs shorter legs and arms make a difference. This changes your leverage and ability to lift greater amounts.

7. Joint size: This has nothing to do with the “big boned” theo-ry.

8. Digestive Differences: We don’t all “digest” the same. Some have large esophageal area to swallow larger amounts of food. Stomachs can vary in size. Rate of digestion and ab-sorption can vary. Hunger hormone response can vary (ghrelin vs leptin).

9. Food allergies or insensitivities: We all respond differently to various foods (lactose, gluten, sugars, etc). This usually pushes us in the direction of foods that we feel more com-fortable eating naturally.

10.Carb intolerance: We respond differently to how we tolerate carbs and effect on our insulin/blood sugar response.

Melody had gastric sleeve sur-gery about 9 months ago and

has lost 70 pounds and is working on losing another 40

pounds!

“From a 40 inch waist in Nov 2018 to a 32 inch waist in Octo-ber 2019. I use apps to track my caloric and carb intake.

Best decision ever!”

—Melody

AFTER

How to: Grab a dumbbell (20 pounds is plenty for most to start) and find a bench. Start with your left hand on the bench with left arm extended, while your right arm holds the dumbbell and right foot is on the ground. Retract your shoulders, brace your abs, and pull the weight up on the side of your body until the elbow passes the side of the body. Lower under control and repeat for three sets of 6-8 reps on each side

Dumbbell Row Goblet Squat How to: Hold a dumbbell with both hands underneath the 'bell' at chest level, and set your feet shoulder-width apart with your toes pointing slightly outwards. Push your butt back like you're sitting in a chair and descend until your elbows reach the inside of your knees. Keeping your heels flat, pressing onto the floor, pause at the bottom of the squat, and return to a full standing posi-tion. If your heels rise push your hips further back and work on partial ranges of motion until mobility and form improve. Repeat for four sets of 8-10 reps.

Tip: Con-sult with your WLIA Registered Dietitian to learn more about over-coming these ge-netic varia-bles and increase your weight loss.