1.

VOLUME 18 JANUARY 2017 NUMBER 1

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: 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

First-Time Gym Goers: 5 Things

You Should Know

A regular fitness routine is key to long-term

success after bariatric surgery.

Whether you’re an exercise novice or a fitness

guru, going to the gym can be intimidating. The

people, special equipment and insider lingo can feel overwhelming and you may not know

where to begin, especially if it’s your first time after bariatric surgery. Going to the gym doesn’t

have to be complicated or intimidating, however, if you know what to expect.

5 Tips for New Gym Goers

1. Get your doctor’s OK. Before engaging in any physical activity, make sure your surgeon has

cleared you for exercise. Light cardio – such as walking or water aerobics – is typically the most

appropriate first step after your initial follow-up appointment.

2. Find a fitness friend. Once your physician has given you the green light, ask a friend or

family member to join you on your fitness journey. A familiar face at the gym will make your

experience more comfortable and increases accountability.

3. Try before you buy. Many gyms offer tours of their facilities. Take advantage of this

opportunity to explore offerings and ask questions to make sure it’s the right fit for you before

you purchase a membership.

4. Go one-on-one. If the gym offers new members complimentary consultations with experts or

trainers, take them up on this perk, especially if you’re new to exercise or unfamiliar with the

machines. It’s also a good idea to observe training sessions or exercise classes to get a feel for

what you might be interested in.

5. Be prepared. It’s important to stay comfortable and hydrated during a workout. Wear

comfortable clothing made of synthetic material— such as sweats or track pants, shorts and a t-

shirt — and appropriate sneakers. It’s also wise to carry a water bottle that you can refill at the

gym.

No matter your place on the fitness spectrum, going to the gym should make you feel good,

both inside and out.

https://mynewselfbariatrics.com/recipes/?action=getItem&itemId=43148

Choose eggs after weight-loss surgery

Say "yes" to eggs after bariatric surgery

It’s essential that patients get enough protein in their diets after weight-loss surgery. But make

sure it’s lean, low-fat protein such as skinless chicken, lean meats, fish, beans, tofu and soy

milk.

Another excellent protein choice post-bariatric

surgery is eggs.

Contrary to previous belief, eggs do not have

a negative impact on cholesterol or cause

heart disease. Though high in dietary

cholesterol, research has shown that this does

not affect blood cholesterol; the real culprit

being highly processed and sweetened foods.

In fact, recent studies have shown that regular

consumption of eggs does not affect a person's lipid profile and may, in fact, improve it.

As a health food, eggs are teeming with nutrients.

For starters, eggs contain ample amounts of fat-soluble vitamins A, D, E and K along with

antioxidants which protect against vision loss. Eggs are also rich in sulfur, which helps with

vitamin B absorption, liver function, and the production of collagen and keratin, two nutrients

critical for maintaining shiny hair, strong nails and glowing skin. Choline, found only in the yolks,

helps regulate the brain, nervous system, and even the cardiovascular system.

Surprising to most is that almost half of the protein contained in the egg is actually found in the

yolk.

When shopping for eggs, look for organic eggs, which have the highest amounts of all the vital

nutrients, including the ever popular omega-3 fatty acids.

https://mynewselfbariatrics.com/recipes/?action=getItem&itemId=1738

Tips for Fitting Fitness into Your Life

If you’re determined to increase the amount of physical activity you do, here are some ways to

make fitness a more natural – and fun – part of your life.

You made a commitment to get fit – congratulations! If you have been down this road before

only to eventually give up, either because you couldn’t find the time or the motivation, here are

some tips that can keep you on the path to better

health.

Do something every day. Commit to moving each day,

even if it’s just a 10-minute walk or 5 minutes of

stretching. When a little activity becomes the norm,

you’ll be more likely to do more as time goes on. It

takes 60 days to form a habit, so stick with it and you’ll

soon be used to exercising on a regular basis.

Find your fun. No one had to force you to play when you were a kid. And exercise should be fun

now, too. Try a variety of activities, such as yoga, boxing, spinning, dancing, walking, swimming or

boot camp classes, until you find what strikes your fancy.

Schedule it. Lack of time is the top reason people cite for never starting to exercise or quitting. Yet

people who exercise regularly don’t have more hours of leisure time, according to surveys. They

just manage to make exercise a priority. Schedule your workout just as you would any other

appointment.

Switch it up. Do the same exercise routine every day and you’ll get bored. You’ll also stop seeing

results. Exercise works because your body adapts to the challenges you throw at it by getting

stronger and fitter. Beat boredom and keep results coming by changing your routine every 3 - 4

weeks,

Enlist a workout buddy. Surveys show nearly 90% of people prefer companionship (at least

some of the time) when they work out. Knowing someone is counting on you can motivate you to

show up. Researchers at Indiana University found only 8% of people who exercised with their

spouses quit a prescribed exercise program, compared to half of those who went it alone.

Work towards a specific goal. Motivation can wane when you’re simply trying to chip away at

numbers on a scale. Instead, sign up for an event like a charity 5k race that will encourage you to

keep striving for your goal.

Check with your doctor before you begin exercising after bariatric surgery or when you change

your fitness routine.

https://mynewselfbariatrics.com/recipes/?action=getItem&itemId=66109

An Eating Guide after Weight Loss Surgery

Here’s what you need to know about food, fluid and

supplements after surgery.

Bariatric surgery is an opportunity for you to begin on a

lifetime journey towards a healthier weight and the benefits

that come with it. One question many people have is what

they will or will not be able to eat or drink once they’ve had

surgery.

You will be provided with instructions about foods, fluids and supplements following surgery by

your bariatric care team. This will include short-term guidelines for you to follow as you heal,

along with long-term recommendations that can help you live a healthier life. Each individual

patient and each surgeon is unique, so although guidelines are offered here, it’s important for

you to follow any specific recommendations provided to you by your doctor.

Food:

You’ll likely follow a liquid diet following surgery for a few weeks.

You’ll then switch to pureed or soft foods and then eventually to regular food. The amount of time

this transition takes will differ from person to person.

You may not be given a specific food plan, but dietary recommendations will focus on eating lean

proteins and limiting starchy, sweet and fatty foods.

Protein is essential when you lose weight quickly because it helps maintain muscle mass.

Fluids:

Consume at least 64 ounces (8 glasses) of fluids each day. This helps you avoid dehydration,

constipation and kidney stones. Many people find it difficult to get in this much fluid, especially at

first. Sipping small amounts between meals can help you reach your fluid goals.

Avoid caffeinated and carbonated drinks initially after surgery. Talk with your medical team about

when you can add caffeine and carbonation back into your diet.

It is recommended that you avoid alcohol after surgery. Alcohol contains calories but minimal

nutrition and may be absorbed more quickly into the body than before your surgery.

Supplements:

Vitamin supplements will be recommended after surgery and should be continued for the long-

term.

Many doctors will recommend a multi-vitamin, as well as calcium and vitamin D. You may also be

advised to take iron, vitamin B12 and/or vitamin A. https://mynewselfbariatrics.com/recipes/?action=getItem&itemId=59520

Will I Need Counseling After Bariatric Surgery?

Are support groups enough? Or do you need one-on-one counseling, too?

Physical and lifestyle changes that occur after bariatric surgery can be overwhelming. Some

weight-loss patients report new or worsening symptoms of depression and anxiety in the first

few months or longer following surgery.

Ongoing support is important to long-term

success after bariatric surgery. Research has

shown that patients who attend bariatric surgery

support groups lose more weight than patients

who don’t. But is one-on-one counseling also

necessary for everyone?

Patients who have not dealt with emotional and

behavioral issues before surgery may struggle psychologically and can benefit from individual

counseling. It’s important for patients to be in the best possible place emotionally before going

into surgery. The timing of surgery is important.

Most bariatric programs require that patients undergo psychological assessments prior to

surgery. These assessments help your bariatric medical team identify if you have a history of

depression, anxiety, substance abuse or other mental health issues. During the assessment,

you may be asked questions ranging from what your biggest challenges with weight

management have been and what got you interested in bariatric surgery to what your support

system is like and whether you have any history of depression, anxiety, or sexual or emotional

abuse. From there, your team can better determine if these issues could affect your ability to

handle surgery and cope with the challenges that come with it.

If you have uncontrolled depression, have been abused or you struggle with alcoholism, for

example, your bariatric team may recommend or require that you work with a mental health

professional before or after surgery.

Consistent follow-up with members of your bariatric surgery team and regular participation in an

organized support group is recommended to all patients following surgery. Support groups allow

people to share challenges and triumphs with others who are going through similar experiences.

Patients with depression and other mental health issues may also benefit from individual

counseling with a mental health professional before and after surgery.

It’s important to talk with your bariatric surgery team about getting your support system in place

before surgery. This will help you set yourself up for long-term success.

https://mynewselfbariatrics.com/recipes/?action=getItem&itemId=51013

8 Stretch Exercises For Lower Back Pain Relief

Hamstring floor stretch

To perform the hamstring floor stretch, lie flat on your

back and keep feet straight.

Lift one leg up and pull it to stretch the hamstring –

remember to keep the leg straight.

Hold the stretch for 30 seconds then switch legs.

Spinal stretch

Lie flat on your back and spread your hands

sideways.

Bend the right leg and bring it over the left

one. Make sure you don’t lift the right

shoulder off the floor.

Use the left arm to press down the left knee

for 20 seconds and then switch sides.

Knee to chest stretch

Lie flat on your back, bend one knee and pull it towards the

chest.

Hold the stretch for 30 seconds and repeat with the other leg

The piriformis Stretch

Lie flat on your back and keep both feet bent.

Lift the left leg and rest its calf on the right thigh.

Grab the right hamstring will both arms and pull it

towards the chest.

Pull for 30 seconds and then switch legs

Hip flexors stretch

Stand upright with both feet close together.

Make a long stride forward with the left foot.

The bent the front knee until it’s on a 90 degree

angle. At that point the rear knee should be

slightly touching the floor.

Place both hands on the left knee and stretch it forward. Hold for 30 seconds and switch legs.

Quadriceps stretch lying down

Lie on one side and grab the shin of the top

leg with the top arm.

Pull it towards the back and hold that

position.

Hold for 30 seconds and switch sides.

Child pose stretch

Kneel on the floor and then rest your thighs on the

calves.

Stretch your arms forward and place them on the

floor. Try to bring the head as close to the floor as

possible.

Hold that position for 30 seconds and repeat one more time.

Obliques stretch

Stand upright with feet shoulder width

apart then straighten the right arm and

lift it up over the head.

Bend the torso sideways as you stretch

the right arm toward the left side.

Hold for 15 seconds and switch sides.

Final word

If you do these stretches every morning, your back pain will soon disappear. Don’t rely on pain killers to

get rid of back pain. Seek for a permanent solution.

If your lower back pain is severe seek help from a physician.

http://www.focusfitness.net/8-stretch-exercises-lower-back-pain-relief/

Quote of the Day

"When you cannot make up your mind between two evenly balanced courses of action, choose

the bolder."

– William Joseph Slim

About William Joseph Slim

The courageous British commander William Joseph Slim, who led

forces during both world wars, led an impressive turnaround of the so-

called Forgotten Army in Burma during World War II after he trained

them how to fight in jungle conditions. He was born on August 6, 1891

in Bristol. He joined the army as a second lieutenant at the outbreak of

World War I and was wounded in the battle of Gallipoli. He served as

governor-general of Australia, a ceremonial role, from 1953 to 1960.

He died on December 14, 1970.

Coconut Shrimp with Sweet Chile Sauce

Recipe

Here’s a tasty appetizer or light lunch. Make the sweet chile sauce

ahead of time, then coat the shrimp with coconut and pop them in the

oven just before guests arrive. Easy and delicious. Ingredients

1/4 cup water

1/2 cup rice vinegar

2 Tbsp sugar

2 tsp minced fresh ginger

2 garlic cloves, minced

1 jalapeño pepper, seeded and minced (wear rubber gloves)

2 tsp ketchup

1/2 tsp hot sauce, or to taste (optional)

2 Tbsp cornstarch dissolved in 1/4 cup water

2 egg whites

2 1/4 cups flaked unsweetened coconut

1 lb large shrimp, peeled and deveined

1/8 tsp salt

Black pepper to taste Preparation

In a saucepan, bring water and vinegar to a boil over high heat and boil for 10 minutes, or until liquid is

reduced by half. Stir in sugar, ginger, garlic, jalapeño pepper, ketchup and hot sauce, if using; simmer for

5 minutes. Stir in cornstarch mixture. Remove saucepan from heat to cool. Transfer to a bowl, cover, and

refrigerate until needed.

Preheat oven to 400°. Line a baking pan with parchment paper and lightly coat with nonstick cooking

spray.

In a small bowl, beat egg whites until soft peaks form. Place egg whites and coconut in 2 separate

shallow bowls. Dip the shrimp in the egg whites and then in the coconut. Season with salt and black

pepper, to taste. Arrange coated shrimp on prepared baking pan and bake for 20 minutes, or until golden,

turning shrimp about halfway through baking.

Serve the coconut shrimp with the sweet chile sauce.

Nutrition Facts

Yield: 12 servings

Portion: 3 shrimp each, plus 1 Tbsp sauce

o Calories: 144

o Fat: 10g

o Saturated Fat: 7g

o Cholesterol: 29mg

o Sodium: 67mg

o Carbohydrates: 8g

o Fiber: 3g

o Protein: 5g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to

ingredients may alter the recipe's nutritional content

IMPORTANT PORTION SIZE INFORMATION:

Post weight loss surgery patients must carefully measure ingredients and portion size. Consult with your

physician for your individual portion size guidelines. Freeze leftovers in single-serving portions for future

meals.

IMPORTANT PATIENT INFORMATION:

This recipe is appropriate for many meal plans for weight loss surgery patients medically approved to eat

solid food. To determine if this recipe is safe for you, consult your physician.

https://mynewselfbariatrics.com/recipes/?action=getItem&itemId=17758

Interesting Facts About New Year

1. Some people wear adult diapers while celebrating New Year at Time Square due to the lack of toilets. –

2. Ethiopia has 13 months. Their current year is still 2006 and they celebrate New Years on September 11.

3. Until 2006, the Space Shuttle never flew on New Year’s day or eve because its computers couldn’t handle a year

rollover.

4. In an effort to reduce drunk driving, every New Year’s Eve the AAA will tow your car and give you a lift home

for free, even if you’re not a member (not available in all states)

5. Beethoven’s 9th Symphony was introduced to Japan by German POWs in WWI (who played it for them), and it is

now a national tradition to perform it every New Year’s. –

Melissa’s Corner

Well welcome to 2017 everyone. I hope everyone had a great holiday season. It went just as fast as it

got here. We did have a good holiday. Our son came home from Texas for Christmas. He decided to get

married the day he came home, which was the day before Christmas Eve. It was a quick one at the court

house, then we had a nice lunch at Bone Fish in Montgomery with family and friends. He decided he

wanted to have his own car to drive back to Texas and didn’t want to pay for a taxi anymore. Needless

to say this momma was nervous wreck until he stopped for the night and got back to base. He did have a

friend that drove back with him. That helped a little, but I was still really nervous. He did make it back

safely with lots of prayers said for him. He passed a big test that he was nervous about and made us very

proud. So, looks like we will be headed to Texas for spring break . Then, he and his new wife will get to

start their lives together at his first duty station. We are praying it will be close so we can visit often. So

stay tuned for that follow up.

Just a friendly reminder if you are a gastric bypass or a sleeve post op PLEASE get your labs done in

enough time for your appointment. If you have just had surgery, you will need to do the day before

your appointment and if you are three months or more, then you will go one week before. This will be

enforced now with no exceptions. If you come to your appointment and have not gotten your labs done

we will reschedule you. These labs are what Dr. Mora uses to make sure your vitamins are in good

standing. Until next time……

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

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@morasurgicalclinc.com or call the office 361-6126

UPCOMING SUPPORT GROUP MEETINGS

**PLEASE NOTE! WE HAVE THE DATES LISTED BELOW FOR SEMINARS THROUGH SEPTEMBER 2015

NOW, SO MARK YOUR CALENDARS TO ATTEND!

LOCATION:

Prattville Doster Community Center

424 South Northington Street, Prattville, AL.

TIME: 6:00 P.M. -7:00 P.M.

DATE: 2017 January 23, February 27, March 27, April 24, May 22, June 26, July 24,

August 28 and September 25

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.

Search morasurgicalclinic

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