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: melissa@morasurgicalclinic.com

If you no longer wish to receive Bariatric Bulletin,

contact: melissa@morasurgicalclinic.com

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

Melissa@morasurgicalclinic.com. 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

melissa@morasurgicalclinic.com 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 Melissa@morasurgicalclinic.com 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 Melissa@morasurgicalclinic.com