Now Announcing - Mora Surgical Clinic
This newsletter is published
monthly for Dr. Parham Mora
645 McQueen Smith Road.
Prattville, Alabama 36066
Items for the newsletter must
be submitted by the 1 of the month
for consideration for publication in
the upcoming issue!
submit items to:
If you no longer wish to
NOW OFFERING! Bariatric Fusion Vitamins in many flavors! We are currently
working on the details of offering these vitamins specifically designed for the
weight loss patient in our office! You will then be able to purchase your
vitamins with us and not have to go to other stores to get multiple vitamins
that just one vitamin can provide you! This will save you money and the best
part is, it is" geared" towards you specifically! Until we have our own
personal website store open for you to utilize, you can purchase your
vitamins from Bariatric Fusion directly at http://bariatricfusion.com/.
Mora Surgical Clinic is now offering the
Gastric Sleeve Procedure!!!
How to Take Off Those Last 10 Pounds
You know what I like to call those last 10 or 15 pounds
that won't come off no matter what you do? Vanity
The term describes our desire to lose weight that, as far as
our bodies are concerned, actually feels healthy. Today's
society pressures us to want to look a certain way, so for aesthetic reasons we try
to be thinner than our bodies want us to be. Personally, I have gained and lost the
same 8 vanity pounds more times than I care to admit.
Losing your first 50 pounds might have been tough, but believe me, dropping
those final few stubborn pounds is a whole different challenge. The body
struggles to hold on to that last bit of fat for survival purposes.
Now, don't get me wrong — you can lose the weight if you want to, but it will
require you to muster a tremendous amount of restraint and willpower. If you're
really up for it, do the following for 30 days:
1. Cut your sodium to 1,000 mg a day.
2. Drink at least 80 ounces of water daily.
3. Cut out processed foods.
4. Abstain from alcohol.
5. Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a
You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at
least 5 pounds. And you'll feel like a rock star!
How to Lose Belly Fat (Beyond Crunches!)
Q: I've been doing crunches religiously, but I'm not getting flatter abs!
What do I have to do to lose belly fat?
A: Contrary to popular belief, toned abdominals don't come from doing
a million crunches alone. In fact, you may already have abs of steel —
they may simply be covered by a layer of insulation. A three-pronged
attack is needed to really flatten the tummy!
The first thing that's necessary is a fat-burning cardio workout,
like running, biking, or using a treadmill, a stair climber, or an
elliptical machine three times a week for at least 20 minutes.
The next thing that'll help shrink your middle is exercises that
target each of the different abdominal muscle groups as well as
your lower back; try adding reverse sit-ups, for example. Focus on
using good form and really tightening those muscles.
Finally, you need to eat healthy foods and watch your portion
sizes and calorie intake. If you do all three of these things, you
should see a difference in about two weeks. So go for it — it's
Yes, You Can Run
By Natalie Gingerich
Read more: http://www.prevention.com/fitness/fitness-tips/yesyou-can-run#ixzz2W76WlWx0
Running is only for the very fit? Hardly! For decades, scientists have been gathering research
that proves running does more good than harm. It doesn't damage knees and actually increases
your chances of staying active as you get older. It's also effective for weight loss, strong bones,
and mental sharpness—at any age! In fact, a new study shows it provides an extra 70%
reduction in risk of stroke and diabetes—on top of the improvement you'd get from walking for
exercise. And women like Pam Brantley tell us running was the breakthrough that finally busted
their weight loss plateaus. Try our easy plan to safely get you up to speed and running 3 miles
straight at any fitness level. (Go from walking to running in just 30 days!)
Find A Workout
Boost your metabolism to lose 10 lbs in just 28 days! Learn more now.
YOU NEED running shoes. Other types aren't designed to handle the increased impact.
YOU'LL DO running workouts, alternated with walking and cross-training to work different
muscles, condition your body for higher impact, and prevent injury.
Run the given distance (see chart on next page), taking walking breaks as needed. If you can
run only 15 to 30 seconds at a time to start, that's okay. Stop before you're out of breath, walk
until you've recovered, and then return to running. Gradually you'll be able to go longer, until,
after 6 weeks, you can cover a full 3 miles without walking. (You don't have to be able to run
the entire distance to progress each week.)
Incorporating different types of workouts helps beat boredom and prevents injury by exercising
different muscles. Try swimming to beat the heat and tone your upper body, yoga to stretch
and relax your muscles, or cycling to give your legs a break from impact.
This is your easy exercise day, designed to get your blood flowing and loosen up your muscles.
Walk at a pace that allows you to chat with a friend.
Stop Watching the Clock!
It's more efficient (and fun) to track miles instead of minutes. But a treadmill isn't the only way
to know your distance.
DRIVE: Use your car's odometer to map out a loop. Note landmarks along the way so you'll
know how far you've gone when you're running.
FIND A TRACK: Many towns have a 1/4-mile track at a high school or community center. Four
laps equal a mile.
SURF FIRST: Plot your course on a Web site like walkjogrun.net or try preloaded routes
(complete with tips on traffic and hills).
EMBRACE TECHNOLOGY: There are GPSpowered devices, pedometers-- even some cell
phones will measure your distance. Check sporting goods and electronics stores to find one that
meets your needs.
Read more: http://www.prevention.com/fitness/fitness-tips/yes-you-canrun?page=2#ixzz2W77942T3
Chicken Fiesta Salad
Quick to fix with pantry ingredients this can be on the plate in 10
minutes. The flavor and presentation are top notch.
2 skinless, boneless chicken breast halves
1 (1.27 ounce) packet dry fajita seasoning, divided
1 tablespoon vegetable oil
1 (15 ounce) can black beans, rinsed and drained
1 (11 ounce) can Mexican-style corn
1/2 cup salsa
1 (10 ounce) package mixed salad greens
1 onion, chopped
1 tomato, cut into wedges
Rub chicken evenly with 1/2 the fajita seasoning. Heat the oil in a skillet over medium heat, and cook the
chicken 8 minutes on each side, or until juices run clear; set aside.
In a large saucepan, mix beans, corn, salsa and other 1/2 of fajita seasoning. Heat over medium heat
Prepare the salad by tossing the greens, onion and tomato. Top salad with chicken and dress with the
bean and corn mixture.
This quick and easy dessert takes only a few minutes to put together. It's a delicious
way to include the nutrient rich blueberries in your diet year round. This WLS friendly
dessert is good enough for company and easy enough to prepare regularly for your
family. Prep and Cook Time: 10 minutes, cooking time: 45 minutes
10 oz fresh or frozen blueberries
1 lb of fresh or frozen peach slices
1/4 cup apple juice
1/2 cup almonds
1/2 cup oats
1 cup pitted dates
2 TBS apple juice
1/2 tsp cinnamon
Preheat over to 350. Place blueberries in the bottom of a square 8 inch baking pan. If you are using
frozen, make sure they are completely thawed and drained of excess water. Place peach slices on top of
blueberries. If they are frozen make sure they are also thawed and drained of excess water. Drizzle ¼
cup apple juice over fruit.
Remove pits from dates and place in the bowl of a food processor along with oats, almonds and
cinnamon. After running for a minute and dates are blended with the oats and cinnamon add apple juice,
and mix well.
Place mixture evenly over peaches and blueberries, and bake uncovered for about 45 minutes. Serve
warm or cool.
Healthy Cooking Tips: Make sure the topping is well ground, and mixed while still ending with a coarse
texture. It will have a tendency to be in clumps after processing it. When you place it over the fruit mixture
crumple it with your hands into an even layer. Otherwise it will be in big clumps and will not look or taste
Quote of the Day
"The golden opportunity you are seeking is in yourself. It
is not in your environment, it is not in luck or chance, or
the help of others; it is in yourself alone."
– Orison Swett Marden
About Orison Swett Marden
Orison Swett Marden, the American writer who is considered the forerunner of motivational
authors, wrote an average of two books a year from 1894 to 1924. He was born on a New
England farm in 1850. During college, he worked in hotel management. He then used his seed
money to buy a resort in Rhode Island. Wanting to inspire people as he himself had been
inspired by British author Samuel Smiles, he began writing books like You Can, But Will You?
and founded Success Magazine. He died in 1924.
Orison Swett Marden
As most of you have heard or in some cases seen, I am now a
proud "Mimi" of a beautiful baby boy. Baby Ian graced us with his
presence on May 17th. I have to admit he is the most perfect
baby I had ever seen, aside from my own two children. We have
truly enjoyed this last month with him. Watching how fast he is
growing is amazing. I have already had the pleasure of keeping
him over night. It has been a long time since I have cared for an
infant over night. I was ready for his momma to get him Sunday
after church. This "Mimi" was exhausted! I could go on and on
about him, but I won't bore you. I hope everyone is having a great
start to this summer season. Remember get out there and enjoy
some good ole sunshine!
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
[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
Don't forget about our website www.morasurgicalclinic.com
We will feature a new weight-loss story every month.
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
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!
Prattville Doster Community Center
124 South Northington Street, Prattville, AL.
TIME: 6:00 P.M. -7:00 P.M.
2013 June 17, 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 [email protected]