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VOLUME 16 April 2015 NUMBER 4
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: [email protected]
If you no longer wish to
receive Bariatric Bulletin, contact:
Bariatric Bulletin,
This newsletter is published
monthly for Dr. Parham Mora 645 McQueen Smith Road.
Suite 205 Prattville, Alabama 36066
"The way you think determines the way you feel, the way you feel determines the way you act. If
you want to change how you act, you must begin by changing the way you think. Your thoughts
are the autopilot of your life." - The Daniel Plan
Change The Way You Think
by Rick Warren
“We capture every thought and make it give up and obey
Christ.” (2 Corinthians 10:5 NCV)
Here’s the secret to temptation: Don’t fight it. Just refocus. Whatever
you resist persists.
Did you know that in the Bible, not once are you told to resist temptation? We are told to resist the Devil, and that’s a
whole different issue. But the key to overcoming temptation is not to push back. It’s to change your focus.
Whatever gets your attention gets you. The battle for sin always starts in the mind. That’s why the Bible says in Psalm
119:6, “Thinking about your commands will keep me from doing some foolish thing” (CEV). Why? Because if
you’re thinking about God’s truth, you’re not thinking about the dumb stuff you could be doing.
Have you ever looked over a cliff and felt like you were being drawn to jump off? Not like a temptation, but like there was
this force that was pulling you. It’s because whatever you focus on pulls you.
It’s true in every single area of life — good or bad. If you focus on godly things, it’s going to pull you that direction. If you
focus on the stuff that’s at the movies and in magazines, it’s going to pull you that direction. Whatever you focus on gets
your attention. Whatever gets your attention is going to get you.
The key is to just change your mind.
Temptation always follows a predictable pattern: attention, arousal, and action. Your mind gets hooked, your mind kicks
in, and then you act on it.
So you don’t fight a temptation; you just turn your mind to something else. “We capture every thought and make it
give up and obey Christ” (2 Corinthians 10:5 NCV).
The thing is, we’re not very good at capturing every thought and turning it to Christ, because it takes lots of practice. You
can’t always control your circumstances, and you can’t even always control the way you feel. But you can control what
you think about. That’s always your choice. And if you change the way you think, it changes the way you feel, and that
will change the way you act.
Talk It Over
What do you spend your time thinking about? Where does your mind wander when you’re not focused on something specific?
How can you train yourself so that it is more natural for you to focus on God’s Word and truths instead of the things of this world?
7 TIPS TO HELP YOU CHANGE
Are you having trouble sticking with The Daniel Plan?
Don't beat yourself up. The Daniel Plan is designed to help
you rewire your brain so you can get thinner, smarter, and
happier. But don't expect it to be as easy as flipping a
switch.
Did you know that your brain is hardwired to resist
change? The human brain likes to conserve energy and
doing the same-old same-old doesn't require as much energy as trying something new and different. No wonder it
can be so hard to change lifelong habits!
Be patient. It takes time to overwrite old neural pathways with new ones. But you can do it! The Daniel Plan is here
to help you along the way. Here are 7 tips to help retrain your brain so you can continue making progress.
Don't try to change everything at once. If you have come to the decision that you want to make changes in your life,
you probably want them to happen NOW! But after nearly 30 years of helping patients navigate the change process, I
have learned that taking a gradual approach is the surest way to success.
So many people try to change all at once, but this almost inevitably invites disappointment and
failure. You don't have to change dozens of behaviors at once. Start with a few vital behaviors—the
ones that will have the biggest immediate impact—and go from there.
1. Believe you can do it. If you don't believe in yourself, you will never achieve your goals. Lean on others in your small group for support and encouragement. When others believe in you, it can help you learn to believe in yourself.
2. Focus on your successes. Rather than dwelling on the habits you haven't managed to change yet, focus on the positive steps you have made. Are you drinking more water? Terrific! Are you eating more veggies? Excellent! Are you walking with your small group? Fantastic! Celebrating even the smallest successes can help keep you motivated.
3. Don't swap one bad habit for another. If you've got a sweet tooth, you may think that kicking your sugar habit is the ultimate goal. So instead of chomping on chocolate in the afternoon, you start sipping a diet soda or a café latte. Yes, it isn't chocolate, but it still isn't good for your brain or your weight-loss efforts. I see this so many times with my patients who quit one bad habit only to acquire another one in its place.
Some people even turn to illicit drugs. At the 2010 meeting of the American Society of Metabolic
and Bariatric Surgery, researchers presented evidence that some people who have bariatric
surgery replace their food addiction with drug or alcohol addiction. A survey of post-bariatric
surgery patients in substance abuse programs revealed that 85 percent of them put some of the
blame on "addiction substitution" and 75 percent thought "unresolved psychological issues"
played a role in their substance abuse.
This doesn't surprise me because, as I like to say, stapling your stomach may be working on the
wrong organ. There may be underlying biological, psychological, social, or spiritual causes for your
overeating. If you get rid of your problem foods or have surgery to shrink your stomach but do
NOT address these underlying problems, you won't make any progress. You will simply look for
other ways to self-medicate. To be your best self, you need to kick your bad habits and replace
them with healthy habits.
4. Get back on track—setbacks don't mean failure. The road to change is not a one-way street. The steps to change are not static. I frequently tell my patients that their journey will be like going up and down a staircase. They will go up several steps, feel like they've made progress, then go back down a few steps when difficult situations arise. They will make several more steps of progress, then slip back a few, but usually not as many as before. Usually, the slope of progress is in an upward, positive direction.
If you aren't expecting to encounter setbacks, it can derail your efforts. Let's say you've been doing
a great job sticking to your daily calorie limit and have lost 5 pounds after a few weeks. But then
you go to your parents' house for the holidays where you overindulge and end up gaining 2
pounds in a week. Then you feel like you've blown it, so you continue overeating after you return
home and then you give up entirely on changing.
Understanding that setbacks are part of the process and planning how to deal with them makes
them easier to handle. So you ate more than you should during the holidays and gained a couple
pounds—just get back onto your program the next day. Remember, losing weight is not a race, and
faster is not necessarily better. Slow and steady is the healthiest way to lose weight and keep it off.
5. If you hit a plateau, change things up a bit. Hitting a plateau can be one of the most frustrating challenges in your weight-loss journey. A plateau is when your scale seems to get stuck on a certain number and just won't budge even though you haven't veered away from your new brain healthy habits. Rest assured that this is a common scenario.
First, ask yourself, is it really a plateau? Even if the number on the scale is stuck, your body
composition might still be improving. So don't automatically get discouraged if the number on the
scale isn't changing fast enough for you. We often get so hung up on a specific number that we lose
sight of our real goal, which is to look slimmer, feel happier and more energetic, and be smarter.
If you really have hit a plateau, then it is probably time to add more intensity to your workout
routine or adjust your calorie intake.
6. Remember that change never stops. Our bodies and lives are in a constant state of change. Marriages, divorces, job transfers, pregnancies, injuries, illnesses, and hormonal transitions are just some of the many things that keep us in flux.
Because of this, as you reach your initial goals, you may decide that you want even greater results. Or
unexpected things might happen in your life that make you reevaluate your original benchmarks and
downshift your expectations. Just know that with every change that comes into your life, you have the
power to be in control of the way you handle that change.
http://danielplan.com/start/about-us/what-is-the-plan/
Roast Chicken Tacos with Creamy Chipotle
Lime Sauce
Skip the fast food taco joints and make tastier,
healthier tacos at home. Tacos are the perfect use
for leftover shredded roast chicken. You could also
use thinly sliced steak, small grilled shrimp, even
seasoned and cooked ground beef or turkey. Tacos
are so versatile!
GF - 8 tacos
8 small organic corn tortillas
2 cups finely shredded green or red cabbage (or dark lettuce leaves)
2 large roma tomatoes, diced or slice thin
2 avocados, sliced into thin wedges
2 cups shredded roast chicken breast
2 ounces shredded jalapeno-jack cheese (optional)
Fresh cilantro (optional)
12 large limes cut into quarters
½ cup Creamy Chipotle-Lime Sauce
1. Warm tortillas for about 30 seconds in the microwave wrapped in wax paper or in an oven-safe tortilla
warmer, until they are soft and pliable.
2. Spread each tortilla with 1 tablespoon of sauce. Top with cabbage, tomato, avocado, chicken, cheese, and
cilantro. Squeeze lime over the top.
Creamy Chipotle-Lime Sauce
Make your tacos sing with this fresh spicy sauce. It works well with any taco meat or toppings.
Makes ½ cup
¼ cup plain Greek yogurt
How to Get Sexy Arms
Q: My arms are a flabby mess. Do you have a simple exercise to tone them
up?
A: Absolutely! I've got just the thing. When you have sculpted triceps you free yourself from
having to wear those loose, long-sleeved shirts. Go ahead and fill your closet with short-sleeved
shirts. Better yet — go sleeveless! With toned triceps you can wave to your fans all you want (no
more upper-arm jiggle!).
Sound good? Then get started with tricep kickbacks, a terrific beginner exercise for sculpting the backs of your upper arms:
Tricep Kickbacks
Hold a dumbbell in each hand and stand with your feet hip-width apart with a slight bend to your knees.
Bend over at the waist so that your torso is slightly above parallel with the floor. Bend both elbows so that your upper arms are locked
at your sides parallel to the floor.
Keeping your arms still, straighten your arms behind you until the end of the dumbbell is pointing down toward the floor with your
palms facing in towards your body.
Hold for a beat and inhale, slowly lowering your arms back to the starting position, and repeat.
To do this properly, remember to keep your abs tight and your back flat.
http://www.jillianmichaels.com/fit/lose-weight/how-to-get-sexy-arms?xid=nl_LosingItWithJillianMichaels_20150420
¼ cup organic or vegan mayonnaise
1 tablespoon lime juice
2 pinches Kosher or sea salt
1 pinch black pepper
1 garlic clove, minced
1/8 teaspoon ground chipotle powder (or cayenne)
1. Whisk yogurt through chipotle powder in a small bowl until smooth.
Based on The Daniel Plan book, The Daniel Plan Cookbook: 40 Days to a
Healthier Life is a beautiful four-color cookbook filled with more than
100 delicious, Daniel Plan-approved recipes that offer an abundance of
options to bring nutritious cooking into your kitchen to help transform
your health in the best way imaginable—from the inside out.
http://danielplan.com/blogs/dp/change-the-way-you-think-2/
Quote of the Day
"Our real blessings often appear to us in the shape of pains, losses and
disappointments, but let us have patience and we soon shall see them in
their proper figures." – Joseph Addison
About Joseph Addison
English politician and writer Joseph Addison is remembered as a cofounder, along with his friend Richard
Steele, of The Spectator, one of the first magazines to cover literature and manners. He was born on May
1, 1672 in Wiltshire. He spent four years traveling in Europe, studying politics and writing poetry, and
became a Commissioner of Appeals on his return to England. His shyness made public office difficult. His
most famous work is the play Cato, a tragedy about ancient Rome. He died on June 17, 1719.
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.
You can now see us on the bscreen at the Prattville Promenade
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 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: 2015 April 27, May 18, June 22, July 27, August 24 and September 28
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]