Healthy Eating Habits | Dr. Forley
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Posts Tagged ‘healthy eating habits’


Tuesday, March 31st, 2015

In addition to an exercise program, a healthy diet following a tummy tuck is an essential component of a strategy designed to enhance and maintain the results that have been achieved surgically. When balance is achieved in your food choices and caloric intake, a desirable stability in your weight will be a readily attainable goal.

Portion control is key as smaller portions will allow you to consume a greater variety of foods. This makes it more likely that you will feel satisfied at the end of a meal. Feeling satisfied is one way to ensure that you eat only as much as your body needs and reduces the risk of overeating and the inevitable weight gain that goes with it. Weight regulation is also improved when late night eating is avoided.



A few healthy diet tips:


The importance of eating the “right” carbs is in the manner in which they are digested. Carbs that are part of a healthy diet are digested at a slow rate and, as a result, will make you feel full for an extended period of time while keeping blood sugar levels stable. These include whole grains, beans, fruits, and vegetables.

Unhealthy carbs are lacking in nutrients, bran, and fiber. As a result, they are quickly digested, cause an elevated blood sugar level, and lead to weight gain. White flour, refined sugar, and white rice are examples of carbs to avoid.


The high calorie content of dietary fat can lead to rapid weight gain when an excessive amount of fat is part of your daily intake. However, there are good fats and bad fats because of the role they play in the body. The good fats such as the polyunsaturated fats present in salmon, sunflower oil, flaxseed oil, soybeans, and corn contain omega-3 fatty acids that help to improve blood cholesterol levels and may decrease the risk of coronary artery disease. Monounsaturated fats found in olive oil, peanut oil, avocados, almonds, and pumpkin seeds are healthy fats that support functions such as blood sugar control and should be part of your diet.

Saturated fats contribute to cardiovascular disease and type 2 diabetes and should be reduced. This includes whole milk dairy products and red meat. Trans fats present in many snack foods and processed foods should be avoided.


Vegetables are low in fat, calories, and carbohydrates but rich in nutrients. Vitamins, minerals, antioxidants, and fiber are abundantly present and will naturally diminish the desire to eat more than your daily nutritional requirements.

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Monday, February 24th, 2014

The recognition that what we consume often will shape our future health and how well we age has led to a broad interest in adding so-called “superfoods” to our daily dietary intake. The key components of a superfood regimen will include unprocessed foods that provide fiber, antioxidants, and omega-3 fatty acids.

Weight management can be greatly aided by the consumption of high fiber foods such as beans and whole grains that make you feel fuller. They also help in the maintenance of lower levels of cholesterol and blood sugar.

IMPROVING YOUR HEALTH WITH SUPERFOODSInflammation is a key contributor to aging and can be countered by the flavonoid antioxidants contained in blueberries, cranberries, and lingonberries. The concentrated antioxidants found in these berries are a top choice to help reduce the risk of heart disease and cancer. Dark chocolate, with at least 60% cocoa content, has also been shown to be loaded with beneficial antioxidants as well as flavonols which can help to lower your blood pressure.

Omega 3 fatty acids are found in fish such as salmon, sardines, and mackerel. They can decrease your risk of heart disease, improve arthritis, and may help with memory loss. Regular consumption of fish with high amounts of omega 3 fatty acids may also help you to achieve a lower cholesterol level since they are rich in mono saturated fats. Supplementing your diet with chia seeds will provide you with abundant antioxidants, vitamins, minerals, fiber, and omega 3 levels equivalent to that found in wild salmon.

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Thursday, May 30th, 2013

COFFEECaffeine is a stimulant that affects the central nervous system. It is found in coffee, tea, soda, certain foods and many medications. It usually reaches a peak level within one hour after consumption and lasts for 4-6 hours. The American Medical Association Council on Scientific Affairs states that there is likely no negative effect on health with moderate tea or coffee intake. An average or moderate amount of caffeine is present in three 8 oz. cups of coffee (about 250 milligrams of caffeine) or 5 servings of caffeinated soft drinks or tea per day.

The effect caffeine has on health has been widely studied. Here are a few pros and cons:


Caffeine can give you a burst of energy, increase alertness, and decrease fatigue. According to the Mayo Clinic, caffeine pills can also help in weight reduction but no studies show that it leads to permanent weight loss. There is some evidence that caffeine may improve short term memory, lower the risk of developing Alzheimer’s Disease, and decrease the incidence of liver cancer. Prevention of Parkinson’s disease and type 2 diabetes has even been linked to coffee consumption by some researchers.


People metabolize caffeine at different rates. Slow metabolizers may be prone to feeling jittery or suffer from heart palpitations even after one cup of tea. Caffeine consumption may also cause chronic insomnia, stomach discomfort, irritability, anxiety, and nervousness. It is also associated with high blood pressure. There is evidence that calcium absorption may be impaired by large quantities of caffeine leading to decreased bone density and osteoporosis. Caffeine is also known to cause or exacerbate symptoms of painful lumps in fibrocystic breasts. An increasingly serious problem is caffeine abuse from the use of energy drinks and dietary supplements that can lead to hospitalization for severe symptoms of tremors, vomiting, and chest pain.

Large amounts of caffeine during pregnancy is risky for the baby since it will travel through the bloodstream to the placenta. The baby will be directly affected by the stimulant activity of caffeine with an increased heart rate and metabolic rate. It is advisable not to have more than one or two cups of coffee, tea, or soda a week when pregnant.

You may have considered switching to decaffeinated beverages. However, remember that decaffeinated coffee contains some caffeine and 5-10 cups a day may equal the caffeine content of 1-2 cups of regular coffee.


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Tuesday, April 30th, 2013

A big part of staying youthful is remaining healthy. Food additives are used to enhance the appearance and flavor of food and prolong shelf life. They help ease processing, packaging, and storage but can have negative consequences on your health. Here’s a list to avoid:


Artificial Sweeteners

Acesulfame-K – Found in candy, baked products, beverage mixes, diet soda, gum, and canned fruit. This additive causes cancer in animals.

Aspartame – Present in Equal and NutraSweet. Used in cereal, soda,  frozen desserts, and yogurt. Studies indicate that it may cause cancer and neurological problems.

Saccharin – Used in Sweet’N Low. This additive has been shown to cause cancer in the bladder, uterus, ovaries, skin, and blood vessels in animal studies.

Dyes and Colorings

Caramel coloring – Found in soda, baked goods, precooked meats, soy sauce, chocolate-flavored products, liquors, syrups, wine, and beer. This coloring contains contaminants that have been shown to cause cancer in male and female mice.

Yellow 5 –This widely used coloring can cause allergy-like hypersensitivity reactions. It is used in gelatin desserts, candy, and baked goods.

Yellow 6 – This dye and has been found to cause tumors of the adrenal gland and kidney in mice and is used in baked goods, beverages, and candy.

Blue 2 – Found in beverages and candy and has been shown to cause brain cancer in male rats.

Preservatives and Additives

Hydrogenated vegetable oil (trans fats)Used to increase the shelf life of packaged foods but can raise blood cholesterol to dangerous levels. Found in crackers, baked and fried foods, and margarine. Trans fats are created by converting liquid oils to solids by adding hydrogen and can raise blood cholesterol to dangerous levels.

Butylated hydroxyanisole (BHA) – Present in butter, cereal, baked goods, beer, vegetable oil, and snack foods. BHA slows the deterioration of flavors and odors in food and increases shelf life. Animals have developed cancer from being exposed to BHA in lab studies.

Propyl gallate – Found in vegetable oil, mayonnaise, and meat products. It slows the spoilage of fats and oils but can cause stomach or skin problems.

Sodium nitrite and sodium nitrate – Used in preservatives, colorings, and flavorings for fish and meats. Cured meat and nitrite consumption are linked with various types of cancer..

Additional Additives

Monosodium glutamate (MSG) – A flavor enhancer found in meats, condiments, and soups. People with asthma may suffer a temporary increase in symptoms after consumption.

Mycoprotein – Present in sausages and burgers. Made from dried fungus that may provoke an allergic reaction.


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Monday, December 26th, 2011

A few guidelines to help keep you healthy and looking young are: reduce your calorie consumption and your saturated fat intake; eat plenty of whole grains, oily fish, and fresh fruits and vegetables; cut down on salt and sugar intake. In addition, here is a list of ten foods that you should include in your diet on a regular basis.

AvocadoAvocado The avocado is a good source of healthy fats that may contribute to reducing your cholesterol levels. It is loaded with vitamin E, which helps to maintain healthy skin and prevent skin aging. It is also rich in potassium, which assists in the prevention of fluid retention and high blood pressure.

Berries Blackberries, blueberries, blackcurrants and black grapes contain phytochemicals knownBerries Blackberries as flavonoids, which are powerful antioxidants that help to protect the body against damage caused by free radicals and aging.

Cruciferous vegetablesCruciferous vegetables Cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish, and watercress are all cruciferous vegetables. They assist the body in its fight against toxins and cancer. Eat them raw or lightly cooked so that the important enzymes remain intact.

Garlic Eating a clove of garlic a day is felt to contribute a protective benefit against colon cancer. It can also help to Garlicreduce cholesterol levels and assist with blood thinning to reduce the risk of heart disease.

GingerGinger This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains. It is also believed to help in lowering blood cholesterol levels.

Nuts Walnuts and Brazil nuts are particularly good sources of minerals. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper, and selenium. Adding nuts to your dietNuts can enhance the functioning of your digestive and immune system, improve your skin, and help control cholesterol. The antioxidants quercetin and campferol are found in nuts and may help decrease the risk of cancer.

SoySoy It has been suggested that the isoflavones in soy may alleviate menopausal hot flashes and protect against Alzheimer’s disease, osteoporosis, and heart disease. Look for fermented soy products, which are more easily digested and therefore more beneficial.

Whole-wheat pasta and rice Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Whole-wheat pasta is an excellent complex carbohydrate. It is high in fiber and contains twice thePasta amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fiber and B vitamins.

WatermelonWatermelon Both the flesh and seeds of the watermelon are a good source of nutrition. The flesh contains vitamins A, B, and C; the seeds contain selenium, essential fats, zinc, and vitamin E which all help against free radical damage and aging. The watermelon seed can be eaten as a snack after being salted and baked. A nutritious tea can also be made by adding boiling water to seeds that have been crushed.

Water Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxinsWater and unwanted waste materials from the body. Do not rely on thirst; this sensation diminishes with age. Choose from nutritious liquids including 100% fruit and vegetable juice, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles, oranges, lettuce, and tomatoes.

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Sunday, August 14th, 2011

Now that you have undergone a body contouring procedure – liposuction, tummy tuck or body lift – you will want to maintain the benefits…

Maintaining the results you have achieved after cosmetic body contouring surgery requires a long term commitment to a healthy diet and a reasonable amount of exercise. The reason is simple, if the calories you consume exceed the calories you burn, the excess will get deposited as fat. This balance can also be affected by your metabolic rate, which can vary with age. As you get older, you will have to work harder to maintain your calorie balance. Finally, stress can play a role in your life and affect your overall health. Read New York City Plastic Surgeon Dr. Bryan Forley’s advice on how to reduce its impact on your sense of well being.


Good nutrition requires a satisfactory diet. Finding a diet with the right combination of nutrients, that works with your lifestyle and that you can also enjoy is a very individual process. There are many nutrients that make up a routine diet, such as fats, carbohydrates, protein, fiber and vitamins. Below, we will give you a general idea of what each nutrient entails.

Fats are nutrients that give you energy. Fats can either be saturated or unsaturated and most foods have both types of fat. Saturated fat or “bad” fat is mostly located in animal products such as milk, cheese, and meats. If you are going to eat meat try poultry or fish as they have less saturated fat than red meats. Saturated fats are in coconut oil, palm oil, and cocoa butter, which are processed in snacks, coffee creamers, and whipped toppings. Trans fat is another type of “bad” fat that is found in shortening and partially hydrogenated oils, such as chips, crackers, cookies, some margarines, and salad dressings. There are “good” fats, and those are known as unsaturated fats, which help to lower cholesterol. The two types of unsaturated fats are monounsaturated and polyunsaturated. Monounsaturated fat is located in canola, olive, and peanut oils. Polyunsaturated is found in safflower, sunflower, sesame, soybean, and corn oils, and mainly in seafood. Omega-3 fatty acids are a type of polyunsaturated fat that can reduce the risk of heart disease. Salmon or mackerel are full of Omega-3 fatty acids and it is recommended that you should eat 3oz. twice a week. Other sources of “good” fat are flaxseeds and flaxseed oil, nuts, and seeds. It is recommended that 20-35% of your total calories each day come from fat. This includes, no trans fat, up to 10% polyunsaturated fat, up to 10% saturated fat, and 10-15% monounsaturated fat.

Processed carbohydrates such as white bread, white rice, cookies, and soft drinks are made up of simple sugars and refined-flour products, which contribute to the problems of obesity and type II diabetes. “Good” carbohydrates include whole grains, which are less processed and maintain more healthful properties. Whole grains are high in fiber, contain antioxidants and vitamins and minerals, are virtually fat-free, and are more slowly digested and absorbed than refined carbohydrates. It is recommended to eat three servings per day of whole-grain carbohydrates. If you’re looking for a whole-wheat product, the first ingredient listed on the label should be whole wheat. Whole-grain carbohydrates include brown and wild rice, barley, bulgur or cracked wheat, whole-wheat pasta, buckwheat, whole kernel corn, and popcorn. Bran cereals are also a good source as they are the highest in fiber. When choosing breads, select those with at least 3 grams of fiber per slice, and cereals with 5 grams or more per serving.


Protein can help you shed those unwanted pounds and keep your belly full. Quality protein also helps you sustain muscle during weight loss, improve muscle fitness, improve immunity and antioxidant function, build HDL cholesterol, and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time. But it’s important to eat the right amount and the right kind of protein to get the health benefits. Seafood is one of the best sources of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind, filled with Omega-3 fatty acids. White meat of poultry is good for excellent, lean protein rather than dark meat, which is higher in fat. Milk, cheese, and yogurt are not only dairy foods but are excellent sources of protein, containing valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss. Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. One-half cup of beans contains as much protein as three ounces of broiled steak and they are loaded with fiber to keep you feeling full for hours. Pork tenderloin is great and this versatile white meat is 31% leaner than 20 years ago. The intake of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet. Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12. If you are looking for protein on the go, grab a meal replacement drink, cereal or energy bar. Check the label to be sure the product contains at least six grams of protein, and is low in sugar and fat. To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.

Eating a higher-fiber diet has been shown to lower blood cholesterol levels, improve and prevent constipation, and slow digestion. The American Dietetic Association recommends the intake of 20 to 35 grams of fiber a day. There are two types of fiber, insoluble and soluble. Though both have health benefits, there’s a difference between the insoluble type of fiber found in whole grains, carrots, tomatoes, and lettuce, and the softer, water-soluble type found in oatmeal, pears, strawberries, and apples.

Insoluble fiber doesn’t dissolve in water. It helps keep bowel movements regular, and may reduce the risk of colon problems. It may also reduce the risk of hemorrhoids, varicose veins, and obesity (by making us feel full). Insoluble fiber is in: Whole-wheat grain and wheat bran, brown rice, bulgur, seeds, and vegetables (carrots, cucumbers, zucchini, celery, and tomatoes).

Soluble or viscous fiber is the softer type that dissolves in water. When digested, it helps prevent cholesterol from being absorbed in the intestines. This type of fiber is also thought to help minimize the rise in blood sugar levels after a meal, which is particularly helpful for people with diabetes. This type of fiber comes from: beans, oatmeal and oat bran, some fruits (apples, mangoes, plums, kiwi, pears, blackberries, strawberries, raspberries, peaches, citrus fruits, dried apricots, prunes, and figs), and some vegetables (dried peas, beans, and lentils).

Vitamins are essential nutrients that contribute to a healthy life. There are many good reasons to consider taking vitamin supplements. Your body uses vitamins for a variety of biological processes, including growth, digestion, and nerve function. There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate).

There are two types of vitamins, water-soluble and fat-soluble. Water-soluble vitamins are easily absorbed by the body, which doesn’t store large amounts. The kidneys remove those vitamins that are not needed. Fat-soluble vitamins are absorbed into the body with the use of bile acids, which are fluids used to absorb fat. The body stores these for use as needed.

Dr. Forley recommends VitaMedica as a supplemental vitamin program. The morning and evening packets make it easy and convenient to stick with a daily routine. The program provides a combination of vitamins and nutritional supplements, filled with minerals, organic flax seed oil, and antioxidants. It is formulated with nutrients that support glowing skin, hard nails & lustrous hair; strong bones and flexible joints; and a vital cardiovascular system.

If the concept of healthy eating seems challenging, begin by slowly incorporating these recommendations into your diet. Drastic changes are more difficult to maintain long term.

Follow these links to help you with your calorie intake:

NEXT BLOG POST BY NEW YORK PLASTIC SURGEON DR. BRYAN G. FORLEY: The best exercises to maintain your new body shape

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