Health and Wellness: Determining a Healthy Weight

health and wellnessEarlier this month Medical News Today released an article entitled “What is a Healthy Weight?” Discussing factors like age, sex, height, bone density, etc. that affect a person’s ideal weight, the article emphasized that one person’s healthy weight can’t be compared to another’s. Since health and wellness is such an important part of Southern Plastic Surgery and more plastic surgery patients are seeking non-invasive forms of fat reduction, I felt the need to discuss how to determine a healthy weight.

It’s important to first determine what is healthy for you. There are a variety of tests to determine a healthy weight, but experts across the world still do not agree on a defined healthy weight. Tests like Body Mass Index (BMI) and Waist-Hip Ratio (WHR) help determine whether people are overweight, underweight, or at a healthy weight. However, there are still problems with these tests. For instance, BMI measures a person’s weight (in kilograms) divided by their height (in meters) squared, but it does not take into account body composition or where the weight comes from. A person with excess fat can have the same BMI as an athletic person who is very muscular. WHR does a better job of determining a healthy body weight as it compares the waist and hip measurements, but it still does not measure body fat or muscle-to-fat ratio.

The article concluded that it is more important to focus on true body composition rather than weight, which can be determined by body fat percentage measurement. Although it may not be so simple to go out and get a body fat percentage measurement, the article’s conclusion highlights the importance of focusing on eliminating fat instead of focusing on weight loss. It’s important to keep in mind, however, that some fat is necessary for survival.

As you may have read in my latest press release, there has been a recent increase in patients seeking non-invasive fat reduction. It’s understandable that patients would be more interested in fat reduction technology, like CoolSculpting®, that doesn’t require downtime, but what they fail to understand is that this type of procedure is made for a very specific patient who has very small, isolated area(s) of excess fat. Those patients with larger pockets of excess fat may be more suited for liposuction or a tummy tuck surgery. A procedure to tighten loose skin may be more appropriate for some patients. Because there are so many factors to consider when choosing a method of fat reduction, it is important to schedule a consultation with a board certified plastic surgeon who specializes in body contouring to help determine which procedure will best meet your fat reduction needs.

Whether or not you choose a cosmetic procedure for fat reduction, it is still important to eat healthy foods and exercise regularly to improve overall body composition and muscle-to-fat ratio. If you need help finding healthy recipes or workout tips, visit the rest of my health and wellness blog entries. For personal instruction, you can also seek the help of Daryl Madison, ACE certified personal trainer. Whether you’d like a customized diet or workout plan, Daryl can help you get on track.

For more information on health and wellness or plastic surgery, review the rest of my website or contact the office. Be sure to connect with me on Facebook and Twitter if you haven’t already to stay updated on the latest plastic surgery news.

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.

Indulge in a Festive, Healthy Holiday Breakfast Recipe

During the rest of the year it’s nearly impossible to get the whole family together for breakfast; but during the holidays, big, unhealthy breakfasts become a tradition.  With a focus on health and wellness, this season, Southern Plastic Surgery suggests that you give your family the festive breakfast they want with fewer calories and less fat.  Dr. Whiteman believes plastic surgery patients should start with a healthy lifestyle to optimize their plastic surgery results.  Try this low fat French toast recipe topped with a Winter Fruit Sizzle that was submitted by one of Dr. Whiteman’s Facebook fans and adapted from www.foodfit.com.

 

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 allow to simmer until the fruit has soaked up the liquid and becomes plump (about 10 minutes).
  • Once the fruit becomes plump, add the pecans and maple syrup. Allow to boil, and then take it 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 the egg substitute, milk, sugar, cinnamon, nutmeg and vanilla until thoroughly mixed.
  • Heat a well-greased griddle or large frying pan with peanut oil until hot (not smoking).
  • Soak the slices of bread in the egg mixture until moistened. Place the soaked slices on the griddle. Excess egg mixture can be thrown out.
  • 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.