Health and Wellness: New Research Shows Exercise Improves Liposuction Results

Liposuction in Atlanta GAAccording to a new study by Brazilian researchers from the University of Sao Paulo that was released in the Journal of Clinical Endocrinology and Metabolism reported by the American Society for Aesthetic Plastic Surgery (ASAPS), exercise following liposuction decreases compensatory visceral fat increase, which is often triggered by abdominal liposuction. There are two types of fat in the body: subcutaneous and visceral fat. Subcutaneous is the bothersome fat we notice beneath our skin that can be removed during liposuction surgery, but visceral fat lies deeper within the body’s organs. In fact, while subcutaneous fat deposits are unsightly, because of its location, visceral fat is actually more dangerous and contributes to chronic conditions like heart disease and diabetes.

The study included a group of 36 female abdominal liposuction patients who did not exercise regularly before surgery. Half of the participants were encouraged to start exercising three times a week beginning two months after surgery. All of the participants had a flatter abdomen than they did before the procedure, but those who did not exercise had an increase in visceral fat deposits whereas those who worked out did not.

While further research is necessary to validate this study’s results, the body begins to compensate for fat when fat is removed from the body. Although many liposuction patients who do not exercise regularly after surgery may still be please with their results because they do not notice the compensatory fat, I encourage patients seeking body contouring procedures to begin following a diet and exercise plan once they have healed after surgery.

I often tell my patients that plastic surgery is no substitute for a healthy lifestyle—instead, they complement each other. Similar to liposuction, patients who receive tummy tuck surgery or other body lift procedures should focus on a healthy diet and engaging in fitness. Not only will healthy living make you feel better, it will also help you maintain cosmetic surgery results.

Many patients are interested in starting a workout regimen or developing healthier eating habits, but they just don’t know where to start. Therefore, I work closely with ACE certified personal trainer and inventor of Chair-a-cise, Daryl Madison, to help patients gain the information they need to reach their goals and live healthier. I also enjoy sharing information like diet tips and healthy recipes on the Health and Wellness section of my blog as well as my social media outlets. Visit my website today to find out more about the plastic surgery procedures I offer or for more health and wellness tips. Be sure to also connect with me on Facebook, Twitter, and Google+.

Is it Possible to Eat Out and Still Eat Healthy?

It doesn’t take a nutritionist to figure out that many restaurant menu items come in large portions and focus more on taste rather than nutrition. That’s why Dr. Gayle M. Timmerman of the University of Texas at Austin led a research study on whether or not it’s necessary to stop eating out in order to lose or even maintain weight. Plastic surgery patients who undergo body contouring procedures like tummy tuck, liposuction, and post bariatric surgery are often concerned about maintaining their results, but making wise decisions while dining out is important for anyone who is trying to maintain or even lose weight.

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.

Eating in Season Part 2: Healthy Harvest Recipes

Eating in Season Part 2: Healthy Harvest RecipesHealthy eating seems easier during certain times of the year than others. As we highlighted in our Eating in Season blog, people often forget about the healthy fruits and vegetables the fall and winter months offer. However, this time of year brings the added struggle of trying to eat right during the holidays when there are so many treats in which you can indulge. Since Dr. Whiteman likes to focus on health and wellness at Southern Plastic Surgery, he encourages patients to eat well and lead a healthy lifestyle all year long by sharing healthy tips and nutritious recipes on his blog.

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

Topping
• 1 cup rolled oats
• 1/3 cup whole wheat pastry flour
• 3/4 cup sugar or sweetener of your choice (again, try honey, maple syrup, or agave nectar)
• 1 teaspoon cinnamon
• ¼ teaspoon salt
• 6 tablespoons of melted margarine

1. Preheat oven to 375°F.
2. Core and slice the apples and pears (leave the peel on for more fiber & nutrients). Arrange slices in the bottom of a lightly-greased 9 inch baking dish. Drizzle lemon juice over fruit.
3. Sprinkle 2 tablespoons of sweetener, ground cinnamon, ground nutmeg, and water on the apples and pears.
4. In a separate bowl, mix together the dry ingredients. Pour in melted margarine and mix until it becomes crumbly.
5. Spread the crumb topping evenly over the fruit mixture.
6. Bake for 50 minutes to an hour, until the top is golden brown and the fruit mixture is bubbling.
7. Serve warm or cold. Try it with frozen yogurt!

Per serving: Approximately 330 cal.; 5.3g fat; 0mg cholesterol; 51.7g carbs; 4.2g protein, 4.5g fiber, 165mg sodium

(adapted from FitSugar)

Pears
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.

• 3 sweet potatoes, cut into French fries or wedges
• 1 tablespoon canola oil
• 2 tablespoons low-sodium onion soup mix

1. Preheat the oven to 425 degrees.
2. In a large Ziplock bag, combine the sweet potatoes, canola oil, and onion soup mix. Close and shake the bag until the fries are completely coated. Spread the fries out in a single layer on a large baking sheet. You can use parchment paper to help with clean-up later!
3. Bake for 20 minutes, or until crispy and brown on one side. Flip the fries over with a spatula and cook for another 20 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.