Timmerman’s study divided a group of 35 women (ages 40-59) who ate out frequently into two sections: an intervention and a comparison group.  The women in the intervention group completed a 6-week Mindful Restaurant Eating program to learn how to make better menu choices. The comparison group did not complete the program and were instructed to continue eating how they would regularly. Although the study focused more on weight maintenance than weight loss, evidence showed that the members of the intervention group lost more weight. Researchers concluded that it’s not about how often you eat at restaurants, but about how you manage your eating habits when eating out.

Southern Plastic Surgery can help you make good food choices like those taught in the study’s Mindful Eating program. Since Dr. Whiteman often shares healthy recipes on his blog, we thought this would be a great opportunity to provide tips for eating out healthfully. See the tips below to learn more about making better menu choices:

• Choose carefully- No matter where you choose to eat, some menu choices are always better than others. For instance, choose a grilled or roasted meat over fried.  Likewise, if you’re eating pasta, choose red-based sauce over white-based sauce for fewer calories.
• Drink water- Soft drinks, juices, and even alcoholic beverages typically contain excess sugar and calories that can easily be avoided by drinking water.
• Don’t forget the extras- When we say “extras” we mean those extra sauces and condiments. It’s important not to forget that these extras add extra fat and calories to your meal.
• Make it special- Don’t be afraid to ask to substitute something on your order to make it healthier. The worst they can say is no, but most restaurants will be happy to accommodate you.
• Eat mindfully and slowly- Although most people go out to eat to socialize and enjoy time with friends and family, you can’t forget to pay attention while you eat. Don’t let yourself get caught up in the conversation and eat all of the food on your plate. Take small bites, and pay attention to how you feel. Stop eating when you are full.
• Don’t be ashamed of the to-go box- Many restaurants provide enough food in one entrée to eat over two or three sittings. Determine that you aren’t going to finish before you even start. Some people find it beneficial to ask for a box before they begin eating so that they will not go overboard.

Dr. Whiteman knows the important role health and wellness play in everyday life as well as plastic surgery.  He also knows that part of maximizing your health and wellness means getting out and enjoying life—that includes eating out! Stay tuned to his blog for more healthy tips, recipes, and plastic surgery news and updates.  Be sure to connect with him on Facebook and Twitter if you haven’t already.

Concord Grapes

Concord grapes are a go-to for jellies, wines, and fruit drinks. However, they are delicious and good for you, too. Often called “slip skins” because the skins slide off with a pinch, these grapes are at their prime during the month of October and make a healthy snack at home or on the go.

Pomegranates

High in vitamin C, pomegranates have gained more attention over the past few years because of their health benefits. The seeds of these fruits are good sources of vitamin B, fiber, and potassium, and can be eaten alone, sprinkled in Greek yogurt, or over a salad.

Apples

Apples are the quintessential autumn fruit. Whether it’s an apple bake, apple pie, pork with apples, or just a crisp variety right off the tree, apples are a healthy fall fruit that most everyone can enjoy. Low in calories, apples also contain a good amount of dietary fiber, vitamins C and B, and potassium. Try this Apple Pear Oatmeal Crisp for a fall dessert or a sweet breakfast treat.

Apple Pear Oatmeal Crisp – Makes 8 servings

Filling
• 2 apples,sliced
• 3 firm pears, sliced
• 2 tablespoons sweetener of your choice (honey, maple syrup, or agave nectar are good alternative)
• 1 ½ teaspoons ground cinnamon
• 1 teaspoon ground nutmeg
• 1 to 2 tablespoons lemon juice
• 2/3 cup water

Topping
• 1 cup oats
• 1/3 cup whole wheat flour
• 3/4 cup sugar or sweetener of your choice (honey, maple syrup, or agave nectar are good alternative)
• 1 teaspoon cinnamon
• ¼ teaspoon salt
• 6 tablespoons of Earth Balance, melted

1. Preheat oven to 375°F.
2. Remove the cores and slice the unpeeled fruit. Place slices in the bottom of a greased nine-inch dish. Drizzle with lemon juice.
3. Sprinkle two tablespoons of sweetener, ground cinnamon, ground nutmeg, and water on the fruit.
4. In a separate bowl, combine the dry ingredients. Add melted Earth Balance and mix until crumbly.
5. Spread the crumb mixture evenly on top of the fruit.
6. Bake for 50 to 60 minutes, so the top is lightly brown and the fruit is bubbly.
7. Serve warm or cold with vanilla ice cream, vanilla yogurt, or enjoy by itself.
Per serving: 330 cal.; 5.3g fat; 0mg cholesterol; 51.7g carbs; 4.2g protein, 4.5g fiber, 165mg sodium

Pear

Pears are a true fall and winter vegetable. While great raw, they can also make great cooked meals as well. Try poaching your pears, mixing them into a risotto, or serving them over pork chops. Like all the fruits and vegetables on this list, pears are high in dietary fiber and a good source of vitamin C, though most of the nutrients are contained within the skin of the fruit! The pear and apple crisp recipe above is a great way to use pears this season!

Sweet potatoes

Normally reserved for Thanksgiving, sweet potatoes are an excellent fall and winter food staple. They can make delicious sweet dishes but function well in savory recipes, too. They are considered a “super food” because they’re high in vitamins A and E, are fat free, and function as a complex carbohydrate so it digests more slowly. While we all love sweet potato pie, try this savory recipe for spicy sweet potato baked fries.

• 6 sweet potatoes, cut into French fries
• 2 tablespoons canola oil
• 3 tablespoons taco seasoning mix
• 1/4 teaspoon cayenne pepper

1. Preheat the oven to 425 degrees F (220 degrees C).
2. In a plastic bag, combine the sweet potatoes, canola oil, taco seasoning, and cayenne pepper. Close and shake the bag until the fries are evenly coated. Spread the fries out in a single layer on two large baking sheets.
3. Bake for 30 minutes, or until crispy and brown on one side. Turn the fries over using a spatula, and cook for another 30 minutes, or until they are all crispy on the outside and tender inside. Thinner fries may not take as long.

Health and wellness is a major factor in optimizing and maintaining your plastic surgery results. Dr. David Whiteman and the Southern Plastic Surgery team work with their Duluth plastic surgery patients and other health industry professionals to aid individuals in making lifestyle modifications that will improve both appearance and wellbeing. Schedule a consultation to learn more about how Dr. Whiteman can help you achieve your aesthetic goals.

Eggplant

Did you know eggplant is a berry? It peaks near the end of summer and beginning of fall. It is high in dietary fiber, potassium, and phytonutrients like flavonoids which can help fight free radicals and protect the body’s cells. Did you know eggplants contain trace amount of nicotine? Don’t worry, though, you’d have to consume 20 pounds of eggplant to get the amount of nicotine in one cigarette.

Winter Squash

Late summer and early fall is the best time to harvest winter squash like acorn squash. Full of dietary fiber, vitamins A and C, and iron, varieties of winter squash are not only reminders of the fall season, they’re pretty healthy too. It’s most commonly baked, but can also be sautéed, steamed, and even microwaved. Try this mashed potato substitute:

Mashed Maple Squash – Makes 2 servings

• 1 acorn squash, (1 1/4 pounds), halved and seeded
• 2 tablespoons pure maple syrup
• 1 teaspoon butter
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon salt

1. Preheat oven to 400°F. Coat a 9-by-13-inch baking pan with cooking spray.
2. Place squash halves cut-side down in the prepared pan. Bake until soft, about 50 minutes. Let cool for 10 minutes.
3. Scrape the soft squash flesh into a medium bowl. Stir in syrup, butter, cinnamon and salt with a fork, mashing the squash until somewhat smooth.

Per serving: 156 calories; 2 g fat; 5 mg cholesterol; 36 g carbs; 2 g protein; 3 g fiber; 299 mg sodium; 790 mg potassium.

Health and wellness is a priority and a crucial factor in maintaining plastic surgery results, which is why Southern Plastic Surgery focuses on patient wellbeing and overall health. To keep up with our health and wellness updates, connect with us on Facebook and Twitter or sign up for our monthly newsletter! Happy autumn eating!

Last month, foods that improve complexion and promote a youthful look were discussed on The Doctors television show. With my focus on health and wellness in cosmetic surgery, I was particularly interested in this episode since it combined two of my interests: eating well and anti-aging. It’s interesting that people will search and search for that perfect anti-aging product when they could look younger just by eating better. Here’s a list of the anti-aging foods featured on The Doctors:

• Brussels Sprouts- Aside from anti-cancer properties, Brussels sprouts’ cell repairing ability helps diminish the appearance of fine lines and wrinkles.
• Dark chocolate- Filled with antioxidants that protect and smooth the skin’s texture, dark chocolate can make you feel good both inside and out.
• Salmon- Moisture is a key component of youthful skin, and the fatty acids within salmon help lock in the skin’s moisture while also preventing toxin buildup.
• Brazil nuts- This food contains a mineral called selenium that reduces the risk of breast cancer and prostate cancer.  Brazil nuts can even correct sun damaged skin.
• Watermelon- A good source of vitamin C, this summertime favorite is also rich in lycopene, which helps get rid of an aged look caused by free radicals released by UV rays.
• Swiss chard- This potent, antioxidant rich green’s vitamin E helps skin look and feel younger by locking in moisture.
• Oysters- While boosting the immune system, the zinc within oysters helps boost the body’s collagen production.

These are not the only foods that combat the signs of aging. The vitamins and minerals within these foods are the rejuvenation key, so don’t fret if you aren’t seeing foods that you will eat. I encourage you to find foods that you do like that are rich in these anti-aging vitamins and minerals. However, if you’re searching for something with a slightly more dramatic anti-aging affect, I offer cosmetic injectables and facial fillers to reduce wrinkles. Facelift surgery can also provide a youthful appearance, and I even offer mini facelift procedures for patients whose signs of aging are not advanced enough to warrant a traditional facelift. However, it’s important to remember that plastic surgery is no substitution for proper diet and exercise. Eating healthy is important even if you pursue a cosmetic procedure for a more youthful look.

Education is the first step to healthy living; If you’re interested in learning about other facial plastic surgery, breast procedures, or body contouring procedures I perform, be sure to check out the rest of my website and blog. Also, be sure to find me on Facebook and Twitter for more updates on plastic surgery news.

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.

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.

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.

Winter Fruit Sizzle

Servings:  4

Ingredients needed:

• 1/2 cup cranberry juice
• 1 cup dried cranberries
• 1 cup dried apricots,chopped
• Dash of cinnamon
• 1/2 cup maple syrup
• 1/2 cup pecans

Directions:

• In a small skillet, heat the cranberry juice, cranberries, apricots and cinnamon and simmer until the fruit is plump and the liquid has been absorbed, about 10 minutes.
• Add the pecans and maple syrup. Bring to a boil and take off the heat.

Nutritional Info:

Serving Size: about 1/2 cup
Number of Servings: 4
Calories 440, Carbohydrate 87 g, Fat 10 g, Fiber 6 g, Protein 3 g, Saturated Fat 1 g, Sodium 3 mg

Lower-Fat French Toast

Servings: 4

• 1/4 cup egg substitute
• 1 1/2 cups skim milk
• 1/4 cup sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 2 teaspoons vanilla extract
• peanut oil, as needed
• 8 slices whole wheat bread, slightly stale

Directions:

• Whisk together the egg substitute, milk, sugar, cinnamon, nutmeg and vanilla until thoroughly mixed. (This can be done ahead and refrigerated overnight).
• Heat a well-greased griddle or large frying pan with peanut oil until hot but not smoking.
• Soak the bread slices in the egg mixture until moistened. Place the soaked slices on the griddle. Discard any excess egg mixture.
• When the bottoms are golden brown, flip with a spatula and brown the other side. Keep them in a warm oven until ready to serve.

Nutritional Info:

Serving Size: 2 slices French toast
Number of Servings: 4
Calories 259, Carbohydrate 41 g, Fat 7 g, Fiber 4 g, Protein 9 g, Saturated Fat 1 g, Sodium 355 mg

Visit our website to learn more about plastic surgery, and continue reading our blog for more on health and wellness. If you have a favorite healthy recipe, share it with Dr. Whiteman on Facebook.

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.