Healthy

Connections

CALL TODAY!!!

760-206-3101

We are excited to announce

the New Direction System,

a medically supervised

comprehensive weight

management program.

Sun Mon Tue Wed Thu Fri Sat

1

2

Yoga

12-1 pm

3

4 5

6

Yoga

12-1 pm

7

Nutrition

Support

Group

4:30-5:30

pm**

8

9

10

11 12

Peer

Support

Group

4-5 pm

13

14 15

Bariatric Seminar

9-10 am

16

Yoga

12-1 pm

17

18

19

Peer

Support

Group

5:30-6:30

pm

20

Yoga

12-1 pm

21

22

23

24

25 26

27

28

Bariatric

Support

Group

4:30-6 pm

29

Bariatric Seminar

9-10 am

30

June 24th

Los Jilgueros Pre-serve, Fallbrook

9 am

Walk with

the Doc

June

2017

Like us on Facebook!

https://www.facebook.com/

PremierWeightLossCen-

terVista/

https://www.facebook.com/

misnorthcounty/

** Fusion representative coming for Nutrition Support Group this month for a taste

testing! Please RSVP to Chelsea.

Bariatric seminars are for new patients only.

BLACK BEAN SALAD

INSTRUCTIONS

1) Combine all ingredients except for avocados in a large

bowl and mix well. Cover and chill for a few hours or

overnight. Right before serving, add avocados and mix

gently, being careful not to mash avocados. Garnish with

a more chopped cilantro if desired. Serve at room tem-

perature.

INGREDIENTS 1 15-ounce cans

black beans, rinsed and drained

1 ears fresh cooked corn, ker-nels cut off the cob

1 red bell pepper, diced

1 clove garlic, minced

2 tbs minced shallots

1 teaspoons salt

1/4 tsp cayenne pepper

4 tbsp extra virgin olive oil

1 teaspoon lime zest

3 tbsp. fresh lime juice

1/4 cup chopped fresh cilantro, plus more for gar-nish

1 avocado, chopped

2

Nutritional Analysis

Per Serving

(makes 4-6 servings)

Calories : 240

Protein 7g

Total Fat 12g

Sodium 295mg

Total Carbohydrates 22g

Fiber 8g

Recipe of the Month

GREEK YOGURT RANCH DIP

INGREDIENTS

1 cup plain, nonfat Greek yogurt 3/4 tsp garlic powder 1/2 tsp onion powder 1/2 tsp dried dill

NUTRITION

FACTS

Serving Size: 1/4

cup, 4 servings

per recipe

Calories: 40

Protein: 7g

Carbs: 3g

Fat: 0g

3

Healthy Alternatives

INSTRUCTIONS

1) In a medium bowl, stir together all of the ingredients: Greek yogurt, garlic, onion,

dill, salt, Worcestershire, and cayenne. Garnish with fresh chives and serve. 2) Great for dipping with veggies!

1/4 tsp kosher salt 1/4 tsp Worcestershire sauce 1/8 tsp cayenne pepper Fresh, chopped chives for garnish

KIWI BANANA PROTEIN SHAKE

INGREDIENTS

1 packet or 1 scoop vanilla

protein powder

1 fresh kiwi, peeled

1/2 large banana

Handful of ice

3/4 cup water or skim milk

4

Shake Things Up

DIRECTIONS

1) Start by adding the protein powder and water or skim milk to the blender. Blend until smooth

2) Add in fruit and ice.

3) Blend again for 30 seconds and enjoy! Add more ice un-til desired consistency is met.

THE BENEFITS OF YOGA The benefits of yoga provide both instant gratifica-tion and lasting transformation. In the fitness world, both are extremely important. Too much time with too few results can be incredibly discouraging, and monotonous routines week after week can lead to stagnation. Yoga can change your physical and men-tal capacity quickly, while preparing the mind and body for long-term health.

YOGA IS FOR EVERYONE

Most yoga studios and local gyms offer yoga classes that are open to all generations and fitness levels. It’s exciting to enter a room full of young teens, ath-letes, middle-aged moms, older gentlemen, and even fitness buffs and body builders. Everyone can feel accepted and included and, unlike other sports or classes that focus on niche clients, yoga tends to offer open arms. Whether you like to say "Om" or you can’t stand the word “yogi”; whether you are 92, 53, or even 12, yoga can help you.

YOGA ENCOURAGES OVERALL HEALTH AND WELL-NESS

Yoga is not just about working out, it’s about a healthy lifestyle. The practice of yoga allows stu-dents to find stillness in a world consumed with cha-os. Peace and tranquility achieved through focused training appeals to everyone.

Yoga’s deep breathing and meditation practices help foster an inner shift from to-do lists, kids and spouse’s needs, financial concerns, and relationship struggles to something a little bit bigger than the issues you face. Yoga helps relieve stress and de-clutters the mind, helping you to become more fo-cused.

YOGA HAS MANY FACES

One of the benefits of yoga is that you can choose a yoga style that's tailored to your lifestyle, such as hot yoga, power yoga, relaxation yoga, prenatal yo-ga, etc. Whether you prefer to practice at home, in a private session, while watching a DVD or at a studio or gym, there are a huge variety of options available to suit your goals and needs.

If you're a yoga beginner, hatha yoga, which focuses

on basic postures at a comfortable pace, would be great for you. If you want to increase strength through using more of your own body’s resistance, power yoga may be right for you. If you're ready for a deeper practice, Bikram, also called “hot yoga,” may be just what you're looking for. In Bikram yoga, the room temperature is set to around 105 degrees Fahrenheit, resulting in greater elimination of toxins from the body through the increased production of sweat. No matter your fitness level, fat percentage, or health history, yoga has a style for you.

STRENGTH TRAINING AND FLEXIBILITY

Yoga’s focus on strength training and flexibility is an incredible benefit to your body. The postures are meant to strengthen your body from the inside out, so you don’t just look good, you feel good, too. Each of the yoga poses is built to reinforce the muscles around the spine, the very center of your body, which is the core from which everything else oper-ates. When the core is working properly, posture is improved, thus alleviating back, shoulder, and neck pain.

The digestive system gets back on track when the stretching in yoga is coupled with a healthy, organic diet, which can relieve constipation, irritable bowel syndrome (IBS), and acid reflux. Another one of the benefits of yoga is that stretching and holding pos-tures also causes muscles to lengthen, which gives the body a longer, leaner look.

HOW DOES POWER YOGA BUILD MUSCLE?

Adapted from the basic Ashtanga yoga, power yo-ga requires increased energy, focus, and strength. Although power yoga evolved from the basics, it certainly is not a basic course.

How does it help build muscle? Most poses are held for five full breaths versus the usual one to three breaths. Muscles are challenged as the mind and body have to work together simultaneously to hold a position without giving up. Breathing, posing, mov-ing, and increasing flexibility happen together at one time, which unearths a new level of discipline in your mind and body.

5

Fitness Corner

THE BENEFITS OF YOGA

POWER YOGA AND THE CORE

Isometric exercises are one of the best ways to build core strength. Isometric, stemming from the words “same” and “length,” simply translates to holding one position without moving. Power yoga uses iso-metric exercises along with other postures that are designed to make the core and back stronger. Flexi-bility and balance stem from your core, so it's im-portant to train this area of the body. In turn, you can increase the strength and health of your entire body. Generally a high-temperature room is used in this practice to help keep the muscles warm and release additional toxins from the body.

POWER YOGA’S EFFECT ON THE BODY

Here's a list of some of the most beneficial aspects of power yoga:

It increases endurance, strength, and flexibility.

Mental endurance and physical stamina are tested through holding postures for extended breaths.

Arm and shoulder strength is increased as you use your own body weight for resistance.

Lats, traps, and other back muscles begin to support the spine better than before.

Abdominals and obliques are refined and toned through building core muscles.

Posture begins to correct itself over time.

Hip flexors are stretched and strengthened.

Glutes, quads, hamstrings, and calves are strength-ened.

No matter what ails your aching body, or if you just want to take your fitness to a higher level, power yoga's ability to build muscle has an undeniable effect on the total body.

—Ashley Dodson, Gaiam

6

Fitness Corner

EXERCISE OF THE MONTH: WARRIOR III

7

Fitness Corner

MONTHLY

MOTIVATION

"The secret of get-

ting ahead is get-

ting started. “

― Mark Twain

"How does one be-

come a butterfly?

You must want to

fly so much that

you are willing to

give up being a

caterpillar. “

― Trina Paulus

This yoga move can tone your legs, and core too.

How to do it: Stand with the feet together, and lift up the left leg

with a pointed toe, putting your body weight onto the standing,

right leg. Continue to lift your leg and drop the head and torso so

they form a straight horizontal line from head to toe with the

arms at your sides. Engage your core and make sure the left

thigh, hip, and toes are aligned. Remain facing down and keep

your back as straight as possible. Ensure your right knee doesn't

lock and center the weight on the middle of the foot. Hold for 5

breaths and then slowly return to standing.

Switch legs and repeat.

EVENT INFORMATION

Yoga

Our yoga classes are held every other Tuesday and ever other opposing Friday.

Yoga is free to our patients and only $5 for non patients. For information, con-

tact Diane at 760-206-3103

Peer Support Group

We would like to inform everyone that the support groups will now be with

Doris, the office manager. We would also like to encourage any of you who have

new ideas to step forward to run a class for yourself! Contact Chelsea Pancari at

760-206-3101 for more information.

Nutritional Support Group

Join us each month as we will be covering important nutrition topics related to

bariatric surgery and answering all of your questions. This is an informal ses-

sion for you! Come with a positive attitude and leave with confidence knowing

you can reach your goals! Please call Chelsea for more information.

Bariatric Support Group

This is a safe environment where everyone can participate and ask questions

regarding bariatric surgery. The support group is open to patients who have un-

dergone bariatric surgery as well as patients that are considering surgery.

*Bariatric Psychological Evaluation required before attending 2nd group. Please

call Chelsea for more information.

Bariatric Informational Seminar

If you are interested in learning more about weight loss surgery, we encourage

you to attend a free bariatric informational seminar. It is the first step in the

pathway to surgery. Attend this seminar to learn about Roux-en-Y gastric by-

pass, laparoscopic gastric banding (Lap-Band®) and vertical sleeve gastrectomy

procedures. Please call Diane at 760-206-3103 for questions and to register.

New Direction Informational Seminar

The New Direction System provides the treatment needed to achieve long-term

success. The goal is to help participants achieve permanent weight loss through

lifelong changes in dietary, behavioral, and activity patterns. For more infor-

mation about the New Direction System, please contact Chelsea to attend a free

orientation at 760-300-3101.

Walk with the Doc

Once a month Dr. Hanna chooses a location and invites everyone to come along

for a scenic hike. Be sure to wear comfortable shoes and clothing! Water will be

provided!

8

Mark Your Calendar

SUPPORT GROUP

NEWS

At each support group

we will try to have new

supplements or snacks

for everyone to try.

Support groups are

free for all of Dr. Han-

na and Dr. Grove’s

patients and are as

follows.

There will now be two

Peer support groups

you can attend each

month!

TASTE TESTING

We will plan to have

one of the recipes fea-

tured at the nutrition

support group or bari-

atric support group

each month!

On June 7th from 4:30-5:30 pm we will be hav-

ing a Fusion representative coming by for the Nutri-

tion support group to have a Fusion product tasting.

She plans to bring in protein powder and supple-

ments for all to sample!

RSVP to Chelsea by May 31st at

chelsea.pancari@gmail.com if you can make it!

9

Save The Date For a Date with Fusion!

NEW DIRECTION

We are excited to announce the New Direction System, a medically supervised compre-

hensive weight management program. Although new to our community, New Direction is

an established program that has assisted patients in accomplishing their weight loss goals

for over 20 years.

The New Direction System is a medically supervised, multidisciplinary team effort that

helps obese people make these changes. The team includes a System Manager, a Physi-

cian, a Registered Dietitian, a Behavioral Counselor, a Nurse and Office Manager, an

Exercise Specialist, and other consultants and clerical staff, as needed.

New Direction is appropriate for female participants who are 40 or more pounds over-

weight and male participants who are 50 pounds overweight. The program is particularly

well suited to participants who have developed secondary medical problems related to

obesity. However, treatment in the program is limited to that of obesity itself.

The New Direction System provides the treatment needed to achieve long-term suc-

cess. The goal is to help participants achieve permanent weight loss through lifelong

changes in dietary, behavioral, and activity patterns.

For more information about the New Direction System, please contact our office to attend

a free orientation at 760-300-3647.

Premier Weight Loss Center

2385 S. Melrose Drive

Vista, CA 92081-8788

Phone: (760) 300-3647

Fax: (760) 482-1316

info@misnorthcounty.com

http://misnorthcounty.com/

Celebrate Meal

Replacement Shakes

Celebrate meal replacement

shakes available in vanilla

and chocolate flavor. This is

new size tub of 15 servings.

$22 a tub. Swing by the of-

fice and pick up a tub now.