Spring into Health and Wellness

By admin on March 28, 2011

Overall health and wellness plays a major part in the results that can be achieved with plastic surgery.  Plastic surgeons can enhance a patient’s appearance, but it’s up to the patient to maintain results.  In addition to performing plastic surgery procedures like liposuction and tummy tucks, plastic surgeons should educate patients on health and wellness.  In fact, Southern Plastic Surgery has partnered with Daryl Madison, ACE certified personal trainer and creator of the Chair-A-Cise workout program, to help patients with diet and exercise programs.  It’s important to keep in mind that maintaining a healthy lifestyle will not only benefit you, it will also teach your children healthy habits for their future.

However, encouraging healthy habits can be tough for parents because kids don’t seem to like anything that’s healthy (i.e.- health foods and exercise), which is why we suggest making it fun for them.  Making healthy meals exciting for your children to eat can also help you stick with the program too.  Choose foods with a variety of colors—not only will it encourage your children to eat, but the most nutritious foods are typically the most colorful (take fruits and veggies for example).

Just like planning a healthy meal, it’s also important to make exercise fun for your children.  In fact, it is best not to even refer to it as “exercise” in front of the kids.  Instead, plan “fun, outdoor activities”. Spring is the perfect time to get the family outdoors and moving.  The temperature is neither too hot nor too cold, and the sun sets later.  Here’s a list of ideas for spring family fun:

• Incorporate a family walk into your dinner routine. (Some say to go before dinner to help curb your appetite, while others say a walk after dinner will help digestion. Let your family decide what works best for your routine.)
• Visit the park.
• Play a sport that your family enjoys. Soccer, basketball, kickball, baseball, or a game of catch have great cardiovascular benefits.
• Go for a hike and take a picnic lunch. (Be sure to prepare a healthy lunch and take lots of water!)
• Ride bikes.
• Jump rope.
• Fly a kite on a breezy, spring day.
• Plant a vegetable garden together.  (This gets your family off the couch and provides healthier food choices for later.)

There are so many ways to get your family active, and most of the activities mentioned above are relatively cheap (if not free). These activities don’t just help you get the family active, they will also help your family form a stronger bond.

Hopefully, you’ll find these family health and wellness tips helpful and enjoy spring activities with your family.  If you’re interested in learning more about the plastic surgery procedures that Dr. David Whiteman offers at Southern Plastic Surgery, visit my website and keep reading my blog.

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness, In the News |

Introducing Our Health and Wellness Expansion: Fat Fighter Tips

By admin on February 8, 2011

Be sure to log onto the Southern Plastic Surgery blog regularly as we continue to add “fat fighter tips” for quick, effective ways to improve your appearance by living a healthier, more active life!  We also invite our patients and fans to join us on Facebook and Twitter to receive up-to-the-second health and wellness updates.

Fat fighter tips to keep you trim: Vary your workouts- Your body’s metabolism adjusts to repeat exercise routines so what was a challenge a few months ago may not work muscle groups past their current limits as effectively as new routines. 

A good way to build more lean muscle tissue is to engage in contrast training*:  do your regular strength training routine (i.e.- 20 reps of bicep curls with light weight dumbbells) followed by a powerful series of movements that work the same muscle group (i.e.- 20 push-up’s).  By varying your movements, your body and your mind will have less of an opportunity to become complacent.

*Exercise tip derived from Womens’ Health Magazine’s January online issue

Dr. Whiteman is partnering with Daryl Madison, long-time Atlanta personal trainer and creator of the Chair-A-Cise workout system and weight loss plans, to optimize your plastic surgery results and help maximize your healthy lifestyle efforts.  For more diet and exercise tips to enhance the results of body contouring procedures (liposuction) performed at Southern Plastic Surgery, visit Dr. Whiteman’s health and wellness blog regularly. 

**If you have an exercise or dieting tip, or even a question about healthy living, please let us know by sending an email to newsblast@southernplasticsurgery.com.

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness, In the News | 2 Comments

Making New Year’s Resolutions and Sticking to Them

By admin on January 12, 2011

Time after time we make New Year’s resolutions with the goal of improving our lives within the next year.  We have the best intentions in thinking this year will be different: we will get our finances straightened out this year; we will start exercising and eating healthier this year, etc.  With the help of Atlanta plastic surgeon Dr. David Whiteman and personal trainer Daryl Madison, this year can be different.  Dr. Whiteman believes diet and exercise go hand in hand with plastic surgery because they both enhance quality of life. Daryl, the founder of Atlanta personal training company Lifestyle fitness and developer of the Chair-A-Cise workout program, has been helping to enhance the lives of Atlantans for nearly a decade.

As one could probably guess, diet and weight loss resolutions are at the top of many 2011 resolution lists. One problem with these resolutions is that most people are unsure where to start. When people start a workout program, they are either afraid to do too much and don’t do enough, or over-do it the first day, making the next few workouts harder than they should be. If you want to get in shape this year, we suggest starting at your doctor’s office. It is important to know what physical shape you are in before you start a new work out program. Once you speak to your doctor, find a program that will ease you into a routine: a progressive system like Daryl’s Chair-A-Cise fitness program may be a good place to start.

Chair-A-Cise is suitable for people of all ages and all fitness levels. More experienced athletes can simply add weight to increase their workout.  Daryl suggests that beginners start out with no (or minimal) weight.  There are four DVDs in the Chair-A-Cise program: the original Chair-A-Cise, Chair-A-Cise 2, Chair-A-Cise Abs, and Chair-A-Cise Turbo.  Each of these DVDs can be purchased on the Chair-A-Cise website, individually or as a package.  While the Chair-a-cise package is an investment, Daryl reminds his client that it’s easier to stay motivated about exercise when you incorporate multiple routines into your workout plan.

If your diet is also in need of a little revision, Daryl also has a selection of 3 day, 6 day, and 10 week quick weight loss plans to jump-start your healthy lifestyle this year.  Dr. Whiteman recommends Chair-A-Cise to plastic surgery patients who are looking for an easy to follow workout routine or just a better way to get in shape.  Because plastic surgery patients must take time to rest after surgery their fitness routines are often interrupted.  Chair-A-Cise can help them ease back into regular exercise after a major procedure (after a board certified plastic surgeon gives them permission to commence).

So this is your year to redeem yourself by sticking to your resolutions.  If your resolutions are to get rid of wrinkles or reclaim your pre-baby body, be sure to contact Dr. Whiteman’s office to schedule your consultation for facial rejuvenation, facelift, or mommy makeover surgery.  For more information on plastic surgery procedures Dr. Whiteman offers, please visit his website and keep reading the blog for health and wellness and plastic surgery news.

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness, In the News, Uncategorized | 1 Comment

Healthy and Savory Oven Roasted Winter Vegetables

By admin on November 16, 2010

Check out this healthy, anti-oxidant rich recipe submitted by Southern Plastic Surgery patient and Life After the Fight member JoAnn Stegagno.  JoAnn is a personal chef who specializes in preparing anti-cancer and healing recipes through her company Dinner’s Ready!

For exercise advice for the beginner or the advanced athlete, visit personal trainer Daryl Madison’s website at chairacise.com.

Oven Roasted Winter Vegetables

Servings: 8
1- 1/4 pound(s) rutabaga
1 pound(s) carrot
1 pound(s) onion
1 pound(s) yam, fresh
15 large garlic cloves, whole
7 sage leaves. fresh, whole
4 rosemary sprigs, fresh
4 tablespoon(s) olive oil

Directions:

• Place a large roasting pan in oven and preheat oven to 425 degrees.

• Peel rutabagas, carrots, onions, and yams.

• Cut vegetables into large pieces (make yam pieces larger than the other vegetables so they will cook faster.)

• Place vegetables in a large bowl with whole, un-peeled garlic cloves and fresh herbs. Mix well.

• Separate out the herbed yams and drizzle with 1 tbsp olive oil.   Toss yams in the olive oil to coat and set aside.

• Drizzle remaining 2 tbsp olive oil over the herbed rutabagas, onions, and carrots. Toss to coat well.

• Remove heated roasting pan from oven. Add 1 tbsp olive oil to the pan and place herbed rutabagas, onions, carrots, and unpeeled garlic onto the pan (keep yams separate).

• Season mixture with salt and pepper.

• Roast vegetables for about 20 minutes.

• Remove pan from oven and add herbed yams.

• Return pan to oven and roast vegetables until tender when pierced with fork (about 30 to 40 minutes) stirring occasionally with a spatula.

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness, Healthy Recipes | 2 Comments

Exercising during the Holidays

By admin on November 8, 2010

The holidays are a time for celebrating, spending time with family, and enjoying traditions; which usually includes eating your favorite foods. People tend to gorge over the holidays and devise New Year’s resolutions to lose the weight gained during the holiday season. Southern Plastic Surgery has some simple tips for these weight concerns: exercise during the holiday season so you won’t dig yourself into a deeper hole, or consider the benefits of cosmetic surgery procedures like liposuction, tummy tuck (abdominoplasty), or other weight loss procedures if you exercise regularly but still have problem areas.

Even if you’re considering a cosmetic surgery procedure, it is still important to exercise. There are many obstacles that cause people to stray from their workout programs during the holidays. Here are some tips for staying fit and motivated this holiday season:

• Be creative: Holidays mean traveling to who knows where to shop and visit friends and family, so don’t expect that you will be able to do your usual routine. Take extra clothes with you wherever you go and make the time to work out.

• Make a plan: People tend to have everything planned out during the holidays, so don’t forget to incorporate your workout plans. This means deciding on a time, place, type of workout, etc.

• Set goals: Get a head start on your New Year’s resolutions and set some goals, maybe even enter a holiday road race with some of your loved ones. Setting goals is important and beneficial, but they need to be realistic. There’s no need to set yourself up for sure disappointment.

• Don’t let one off day throw you off track: Everyone has days that they slip up on their workout routine, but people need to be cautious, and get back on schedule the next day rather than dwelling on their slip up and doing nothing. In fact, to make it easier, schedule a day off from your workout plan to rest, just be sure to practice self-control and start again the next day.

•  Make a back-up fitness plan: Nothing ever goes exactly as planned. Just remain flexible and have a back-up plan. That way, you can enjoy time at family gatherings and not fret missing a workout.

• Plan family fitness outings: Walk to see the lights around your neighborhood, play touch football in the yard, go ice skating, or go on a shopping spree with the girls. Don’t be lazy! Incorporate exercise into your plans, even if it’s not the main goal of the outing.

• Do what you can where you are: Maybe your flight gets delayed and nothing goes as planned? Don’t use life as an excuse to just sit around and complain. Find a space and stretch, do pushups, sit ups, or walk the terminal.

• Make good food choices: Holiday foods are notoriously packed with calories.  It’s fine to enjoy these foods in moderation, but it’s important to not overindulge. People often make the mistake of not eating all day so that they can let loose at a holiday party. Dr. Whiteman recommends eating a healthy snack before going out to avoid eating extra calories to compensate for your hunger. Exercising in the morning will also help you relax more and provide some calorie wiggle room at the party.

Staying fit over the holidays is all about self-control and moderation. Dr. Whiteman believes that exercise is an important part in overall health and wellness, and plastic surgery should not replace any exercise plan. Exercise, along with improving overall health, can also improve your plastic surgery results. For information on health and wellness and plastic surgery, visit our website, and keep reading the blog.

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness, In the News | 1 Comment

Cool and Enjoyable Summer Exercise

By admin on July 26, 2010

Dedicated to beauty, both inside and out, Dr. David Whiteman of Southern Plastic Surgery often advises cosmetic surgery patients to follow an exercise regime both before and following any procedure to facilitate healing and further enhance their satisfaction with their surgical results.  Read below for some of our latest exercise tips.

Summer is a difficult season for exercise, especially here in the notorious Atlanta heat. However, here are some easy and creative ideas for summer workouts that can get you outside.

Swimming – You don’t have to own a pool to swim. There are many public pools around Atlanta that are open in the mornings for lap swimmers. Swimming is a great way to burn a ton of calories in very little time. It’s a great morning workout routine as it wakes you up and really gets you ready to start the day. Many YMCA’s have outdoor pools in addition to their workout facilities, so if a public pool is far from your house, there are other options for swimming as well.

Biking – Biking, no matter where, is a great form of exercise, because just like swimming it can help burn lots of calories with little time commitment. In the summer heat, the best biking paths are on trails. All over the Atlanta area, city parks offer bike trails. They’re usually shaded by trees and can be a cool alternative to pavement. Sometimes following a river or stream, you can burn easily burn calories while enjoying the scenery.

Subscribe to Dr. Whiteman’s blog for the latest plastic surgery news and health and wellness tips.  Should you wish to learn more about the procedures Dr. Whiteman offers or to schedule a consultation contact his office or visit his website.

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness |

If You Can’t Stand the Heat, Get INTO The Kitchen: Healthy Recipes Perfect for Summer

By admin on July 20, 2010

Diet and exercise are an invaluable aspect of any type of weight-loss related procedures. In order to attain the best results, Dr. Whiteman often has patients follow a diet plan both before and after their respective surgical procedure. We’ve put together a list outlining several ideas for easy summer recipes, in addition to the other information on the health and wellness portion of our blog, that can help you improve your look (whether you’re having cosmetic surgery or not.)

Easy Summer Eat’s

Summer is all about cool, fresh, and light ingredients. Beautiful produce is available in any local grocery store that is both healthy and delicious; you just have to know what to look for! For vegetables, it’s all about the color. Vegetables that are deep and vibrant in color are often rich in beta-carotenes and other important nutrients.  Peppers, tomatoes, spinach, beets, carrots, and broccoli are all good examples of vitamin rich, healthy vegetables. As far as fruits are concerned, peaches, nectarines, and plums are good snack ideas because of their high water content.   They will fill you up without giving you the unwanted calories that many fat-laden snack foods contain.

Here are some ideas of healthy summer recipes:

Grilled Pepper Salad

4 bell peppers, (mixed colors), halved, seeded and stemmed

1/4 cup halved and pitted oil-cured black olives

1/4 cup rinsed and chopped oil-packed sun-dried tomatoes

1 tbs extra-virgin olive oil

1 tbs balsamic vinegar

1/8 tsp salt

Grill peppers on medium-high, intermittently turning until soft and charred in spots (usually 5 minutes per side.) When cool enough to handle, chop the peppers and gently mix with olives, tomatoes, oil, vinegar, and salt in a large bowl.

Braised Green Beans & Summer Vegetables

1 small onion, halved and sliced

1 tb finely chopped fresh oregano (or 1 tsp dried)

1 lb. green beans, trimmed

1 medium summer squash (or zucchini) halved and cut into 1-inch pieces

1 cup halved cherry (or grape) tomatoes

1 tb extra-virgin olive oil

1/2 cup white wine (or reduced-sodium chicken broth)

1/4 tsp salt

1/4 tsp freshly ground pepper

1/4 cup finely shredded Parmesan cheese

Heat oil in a large skillet over medium heat. Add onion and oregano and cook, stirring, until softened and beginning to brown (about 2 minutes. Add wine (or broth) and bring to a boil. Add green beans, reduce heat to a simmer, cover and cook for 10 minutes, stirring once or twice. Add summer squash (or zucchini) and tomatoes and continue cooking until the vegetables are tender, 8 to 10 minutes more.  Season beans with salt and pepper. Sprinkle with parmesan and serve.

Read Dr. Whiteman’s blog for the latest plastic surgery news and health and wellness tips.  Should you wish to learn more about the procedures Dr. Whiteman offers or to schedule a consultation contact his office or visit his website.

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness, Healthy Recipes |

Dr. Oz’s Tips on Eating Fruit the Right Way

By admin on June 14, 2010

We have all heard sayings such as, “an apple a day, keeps the doctor away” and other friendly reminders about how including fruits in our diet is good for our health. But did you know there is a right and wrong way to eat fruit? With the help of the popular television personality Dr. Oz, Southern Plastic Surgery has compiled some tips about how to properly include fruit into your diet:

• Only eat fruit on an empty stomach! You sometimes hear people complain that they cannot eat fruit because it causes them to bloat, have gas, or feel like they have to go to the bathroom. The real reason for this is that the food you eat before eating your fruit, ferments in your stomach and turns to acid. Once fruit comes in contact with the acid, it causes gas and bloating and prevents the fruit from being quickly digested; robbing it of the nutrients and health benefits it has to offer.
• Know the right way to drink fruit. Make sure it is fresh juice and not from concentrate and avoid drinking juice that has been heated. And remember, even though fruit juice does have its benefits, the best way get the full vitamins and nutrients from fruit is to eat it whole!
• Avoid cooked fruit. Once you cook a fruit, you rob it of the valuable vitamins and all you are left with is the taste.
• Know the right types of fruit to eat.
  • Apples: Rich in flavonoids and antioxidants, apples help to lower the risk of colon cancer, stroke, and heart attack.
  • Strawberries: Fruit with the most powerful antioxidants, protecting you from free radicals, blood clots, and some types of cancer.
  • Kiwi: With twice the amount of vitamin C that an orange has, kiwi is also a great source of vitamin E, magnesium, potassium, and fiber.
  • Papaya: Has one of the highest vitamin C contents; Also rich in carotene which improves eye health.
  • Watermelon: Contains glutathione which boosts the immune system, vitamin C and potassium. Also has lycopene (also found in tomatoes) which helps protect against cancer.
• Be aware of the benefits of fruit and take advantage! Fruits can detoxify your body while simultaneously providing you with the energy needed for everything from day-to-day activities to strenuous exercise.

For more information about diet and exercise tips and healthy recipes, visit the health and wellness section of our website. As always, feel free to contact Dr. Whiteman’s office if you have any questions are wish to schedule a consultation.

Posted in Diet, Exercise and Plastic Surgery, Educational, In the News | 2 Comments

Dr. Whiteman Introduces Daryl Madison, Personal Trainer and Fitness Expert

By admin on April 26, 2010

If you are trying to live a truly healthy and fit lifestyle, diet alone is a sure fire way to set yourself up for failure. While diet is an essential part of any health plan, you must not ignore the fitness aspect of health – which includes keeping up with a regular exercise routine. Because it is so important for plastic surgery patients to maintain their health before and after surgery, Dr. Whiteman of Southern Plastic Surgery would like to introduce Daryl Madison, personal trainer and fitness expert in the local Atlanta area.

Daryl Madison is an American Council on Exercise (ACE) Certified Personal Trainer and owner of Lifestyle Fitness- an in-home personal training company. With 10 years of experience in personal training and numerous certifications, Daryl can help any patient get on the road to the best shape of their life.

For those who don’t have the time or money for personal training, but still need and want help with a regular exercise routine, Daryl has created the Chair-A-Cise exercise DVD series. Chair-A-Cise is a fitness program that is customizable to ALL fitness levels; and the unique thing about this fitness program is that all of the exercises can be performed while seated in a chair. This makes it perfect for beginners, the overweight, the elderly or anyone easing into an exercise routine after surgery. By adding simple hand weights the exercises, Chair-A-Cise also transforms into a rigorous fitness routine, challenging even to the most fit and athletic of people.  

Daryl’s fitness expertise has been featured in several Atlanta Journal Constitution and DeKalb News Sun articles and he has also been featured on an episode of CW Network’s Ultimate Makeover series.

Feel free to contact Daryl at 404-272-3996 if you would like to set up a personal training session and visit the Chair-A-Cise website if you are interested in DVDs. 

This blog should serve as a reminder that you cannot neglect your health, especially when getting a cosmetic surgery procedure! Visit our recently launched Health and Wellness Section for more exercise tips, nutrition tips, and healthy recipes.

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness | 1 Comment

Meet the Author

By admin on April 21, 2010

Rebecca was one of Dr. David Whiteman’s medical students and is also a registered dietitian. Rebecca has co-authored some of the entries for this website and will continue to submit more healthy recipes in the future. Here is quick introduction of Rebecca:

Rebecca is from Bethesda, MD.  She obtained a BS in Nutrition at The Pennsylvania State University and completed her dietetic internship at the Walter Reed Army Medical Center before becoming a Critical Care Dietitian and Chief of Clinical Dietetics Branch for the Army.  She was the President of the Augusta District Dietetic Association, Board member of the Georgia Dietetic Association, Manuscript Reviewer for Critical Care Nurse Journal, and Nutrition Support Preceptor for the Augusta Area Dietetic Internship where she was named “Preceptor of the Year.”  She has given lectures at various conferences, schools, churches, and women’s groups and has publications in multiple medical journals.  She is currently a fourth year medical student at the Philadelphia College of Osteopathic Medicine, Georgia Campus.  She loves to cook and bake and in her free time she enjoys hiking, playing sports and running.  She is currently training for the Atlanta ING Marathon and hopes to see some of you there!

Posted in Diet, Exercise and Plastic Surgery, Health and Wellness, Healthy Recipes |