With the holiday season just around the corner, it’s not too soon to be proactive in your diet and exercise regimen. This interesting graphic discusses things you should consider when thinking about weight loss vs. weight management.
Posts Tagged ‘Nutrition’
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.
Patients who have facial surgery are often concerned with how best to maintain and improve upon their result. The first step that is emphasized is sun protection. If a patient does nothing else, minimizing UVA and UVB contact will reduce exposure to the environmental factor most responsible for the appearance of aging. Consistent application of an effective sunscreen such as eltaMD will reduce collagen and elastic fiber damage. As a result, recurrent sagging, skin laxity, and wrinkles will be lessened thereby prolonging the benefits of the surgery.
Dr. Forley utilizes the VitaMedica Recovery Support Program to provide nutritional supplements that are important to support the healing process following surgery. Once the initial phase of healing is done, Dr. Forley recommends transitioning to VitaMedica’s Anti-Aging Formula. It is a well balanced blend of vitamins and supplements that continue to benefit the skin long after surgery has been completed.
Facelift surgery creates more youthful contours and removes excess skin. However, it does not change skin quality. The Fraxel®Dual laser provides an effective means to improve skin texture and wrinkles as well as treat age spots. It improves skin quality in a way that surgery does not and a series of 4 monthly sessions is often recommended beginning three months following the facelift.
Finally, Dr. Forley likes to implement a comprehensive skin care program with all his facelift patients. The active components in SkinCeuticals and SkinMedica include growth factors, antioxidants, and hydrating/exfoliating products that will give the aging skin a more youthful appearance. Improved skin quality will complement the lifted facial contours achieved by the surgical procedure.
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.
Inflammation 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.
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:
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..
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.
When planning a healthy diet it is important to realize that some of the ingredients commonly found in food are highly processed substances that can cause harm to your health. About 60 percent of the average American diet consists of refined grains, trans fats, high fructose corn syrup, and artificial foods with chemical additives. Here are a few toxic food ingredients to avoid:
Trans Fats – Trans fats are the result of corn, soybean, or palm oil being processed with hydrogen to turn them into solids. Trans fats are used to help packaged foods stay “fresh,” meaning that the food can literally sit on the shelf for years without spoiling. Eating junk food with trans fats raises your “bad” LDL cholesterol and triglycerides and lowers your “good” HDL cholesterol. These fats also increase the risk of blood clots and heart attacks and should be excluded from your diet.
Shortening – Remove food from your diet that lists shortening or partially hydrogenated oil as an ingredient, since these are trans fats and can clog your arteries and cause obesity. Foods that contain monounsaturated fats or polyunsaturated fats such as olive, peanut, and canola oils are a healthy alternative. They can help to improve blood cholesterol levels and lower the risk of heart disease.
White Flour, Rice, Pasta, and Bread – When a whole grain is refined, most of its nutrients are lost in an effort to extend its shelf life. Fiber, vitamins, and minerals are lost when the bran and germ are removed from grains. Regular consumption of refined grains can elevate your blood sugar and insulin. You should replace processed grains with whole grains, like brown or wild rice, whole-wheat breads and pastas, barley, and oatmeal.
High Fructose Corn Syrup – High fructose corn syrup (HFCS) is one of the most harmful components found in the American diet. The amount of refined sugar we use has declined over the past 40 years, but we’re consuming almost 20 times as much HFCS. It increases triglycerides, boosts fat-storing hormones, and drives people to compulsive overeating and weight gain. You should eliminate it from your diet.
Artificial Sweeteners – Aspartame (NutraSweet, Equal), saccharin (Sweet’N Low, SugarTwin), and sucralose (Splenda) may actually be doing more harm than good. Studies suggest that artificial sweeteners affect the brain in a way that makes it more likely that you will consume extra calories. Even though these substances have been FDA approved, the long term health consequences of regular consumption of the chemicals in artifical sweeteners remains very controversial. You should avoid all artificial sweeteners.
Sodium Nitrates and Sodium Nitrites – Processed meats like bacon, hot dogs, and salami contain these preservatives. They are believed to be linked to colon cancer and can lead to diabetes. You can protect your health by always choosing fresh, organic meats.
MSG – Monosodium glutamate (MSG) is a processed “flavor enhancer”. The degree of potential harm caused by MSG remains uncertain, but high levels of free glutamates have been shown to seriously interfere with brain chemistry. It is advisable to flavor your food with natural spices and herbs.
What we eat helps to determine the quality of our long term health. You will feel better and live a healthier life by becoming more aware of what you are consuming.
Obesity occurs when a person consumes more calories than he or she burns, resulting in an excess proportion of total body fat. For many people this amounts to eating too much and exercising too little. The American diet is high in sugar, fat, and salt. It is no surprise that obesity has become an epidemic in the United States when an unhealthy diet is combined with a sedentary lifestyle. However, several other factors play a role in obesity. These may include: age, gender, genetics, environmental factors, psychological factors, medications, and illness.
A person is considered obese when his or her weight is 20% or more above normal weight. The most common measure of obesity is the body mass index or BMI. A person is considered overweight if his or her BMI is between 25 and 29.9; a person is considered obese if his or her BMI is over 30.
To measure your BMI:
BMI = Weight (lb) / (Height (in) x Height (in)) x 703 For example: if your weight is 170 and your height is 5’6” (66”), then the calculation is: (170/662) x 703 = 27.4
Statistics published in January 2012 by the Centers for Disease Control show that 35.7% of U.S. adults and 16.9% of children are obese. In 2000, no state had an obesity prevalence of 30% or more. In 2009, nine states had an obesity rate of 30% or more and in 2010 this obesity rate has increased to 12 states.
Adult obesity is associated with a number of serious health conditions including heart disease, diabetes, and some cancers. Obese children are more likely to become obese adults. If children are overweight, obesity in adulthood is likely to be more severe.
Obese children are more likely to have:
- High blood pressure and high cholesterol, which are risk factors for cardiovascular disease (CVD).
- Increased risk of impaired glucose tolerance, insulin resistance and type 2-diabetes.
- Breathing problems, such as sleep apnea, and asthma.
- Joint problems and musculoskeletal discomfort.
- Fatty liver disease, gallstones, and gastro-esophageal reflux (i.e., heartburn).
- Obese children and adolescents have a greater risk of social and psychological problems, such as discrimination and poor self-esteem, which can continue into adulthood.
It is important for your doctor to evaluate your calorie intake, exercise activities, medical history, and family history in determining how best to manage a weight problem. A comprehensive program of diet and exercise is the first remedy that should be considered to treat obesity. In recent years, a variety of surgical choices for treating obesity have been popularized.
Next, we will discuss the different types of weight loss surgery options and the guidelines used to determine if someone should consider undergoing these procedures.
When scheduling surgery, it is important to take into consideration the type of food you should be eating to aid in the healing process. We will discuss food choices for before and after surgery to help speed your recovery.
It is best to eat high quality proteins such as a fish, poultry, eggs, nuts and seeds a few weeks before surgery to build up your strength and tissue fibers. Consuming high-fiber foods such as whole grains, vegetables, fruits and legumes; calcium-rich foods such as nuts, fruits, and leafy greens and essential fatty acids such as nuts, seeds, or vegetable oils are also helpful.
Certain amino acids seem to help wounds heal faster, so before—and especially after—surgery, make sure your meals and snacks feature fish, chicken, eggs (especially the whites), brown rice, walnuts, almonds, and sunflower seeds. Some studies suggest that vitamin C and zinc can also assist your body to heal. Drinking a glass of orange juice and eating the daily recommended amount of fruit and produce should provide all the vitamin C you need, while a fortified breakfast cereal is an easy way to get zinc.
It is best to avoid dairy products, sweets, fried foods, and cured meats as these are high in saturated fats and can slow the healing process. Your diet should be lighter a few days before surgery; emphasizing fruits, vegetables, and liquids to help ease the stress on your digestive system. Also avoid stimulants such as coffee and alcohol as they can impair the natural healing process of your body.
Try and eat small, light, low-fat meals throughout the day when recovering from surgery. This can include foods like whole-wheat toast, yogurt, pudding, fruits, soup, small sandwiches and fortified shakes. If a soft or liquid diet is necessary following surgery, consider protein and/or nutrient powders, broths, fresh juices, light soups, and pureed fruits or vegetables such as carrots, squash, mashed potatoes, bananas, or applesauce.
Eat fresh, healthy foods that are rich in nutrients and trace minerals. Protein is particularly important as it will help build your tissues. A protein-rich multivitamin shake may be a good way to start getting more protein after surgery. Eating fiber can help prevent constipation. Good natural sources include prunes, prune juice, figs, apricots, berries and other fruits, vegetables, legumes, and whole grains.
Aim for eight 8-ounce glasses of fluids a day when recovering from most surgical procedures. This helps prevent dehydration, helps fiber work well, and flushes out the bladder. Drink caffeinated beverages sparingly. Avoid junk food, especially foods that contain processed fats such as hydrogenated oils. Olive oil is an excellent natural way to ease inflammation following surgery.
If you have any questions or thoughts on what to eat before and after surgery, please do not hesitate to contact Dr. Forley.
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.
Avocado 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 known as flavonoids, which are powerful antioxidants that help to protect the body against damage caused by free radicals and aging.
Cruciferous 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 reduce cholesterol levels and assist with blood thinning to reduce the risk of heart disease.
Ginger 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 diet 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.
Soy 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 the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fiber and B vitamins.
Watermelon 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 toxins 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.
Now that you have committed to a healthy, low calorie diet and a regular exercise routine to maintain the results of your liposuction, you are probably wondering if there is anything to be done about your body’s metabolism. Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and renewing cells. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate (BMR).
Several factors determine your individual BMR: your body size and composition, sex, and age. The bodies of people who are larger or have more muscle burn up more calories, even at rest. Men usually have less body fat and more muscle than do women of the same age and weight and therefore burn more calories. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down the amount of calories you burn. Energy needs for your body’s basic functions stay fairly consistent and aren’t easily changed. Your BMR accounts for about 60-75% of the calories you burn every day. In addition to your BMR, other factors determine how many calories your body burns each day: food processing, digesting, absorbing, transporting, and storing the food you consume also takes calories. This accounts for about 10% of the calories used daily. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed. Physical activity and exercise accounts for the rest of the calories used by your body each day.
It may be tempting to blame a changed metabolism for weight gain, but your body generally balances your metabolism to meet your individual needs. There is a natural tendency to lose muscle mass as we age with additional loss of muscle from a decrease in physical activity. The body resets its metabolic rate to match the decreased demands required by the lower muscle mass. That’s part of the reason why consuming high calorie foods in your teens and twenties, with no effect on your weight, results in weight gain when the same foods are eaten in your forties and fifties. Starvation diets are generally unsuccessful because your body compensates by slowing down its bodily functions and conserving calories for survival. As a result, a starvation diet works against your achieving a sustainable weight reduction.
To succeed at losing weight, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, and building muscle to increase your metabolic needs. As a general goal, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more. Strength-training exercises, as discussed in Part 2 of this series, are important because they help counteract muscle loss associated with aging.
In the final part of this series, Dr. Forley will talk about the role stress plays in your ability to maintain the results of your body contouring procedure.
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