NUTRITION AND EXERCISE Posted in: Plastic Surgery and Health

Having good health, you can operate in a strict sense, with any body weight, however, if you follow a few tips on eating and exercise, the risks will be lower, and most palatable results with a much better recovery, will ensue after your surgery,

If you are the type of person who wants to explore more of this topic, click Plastic Surgery and Rejuvenation to review more thoroughly the reasons for keeping a better lifestyle.

Based on recent evidence, I recommend the following one:

NUTRITION PLAN LOW IN CHOLESTEROL AND TRIGLYCERIDES.

  • – Start up by knowing your blood pressure, your BMI (Body Mass Index), your belly circumference, your fasting sugar and cholesterol levels at baseline, and within this, your levels of High Cholesterol (“happy” or “good”) and low (“lousy” or “bad”). Repeat every 6 months these test to monitor your blood chemistry
  • – Limit or preferably eliminate the consumption of saturated fats: butter, lard, butter, pork, sausage and chorizo. Avoid rich desserts, cream and sugars.
  • – Limit consumption of egg yolks, you can eat just whites or one yolk with the whites.
  • – Cooking methods to prepare your food are critical; aim to prepare grilled, steamed, stewed or poached and avoid fried foods, decreasing battered or breaded or deep-fried foods.
  • – Use moderately vegetable oils (olive, canola) when cooking. Limit consumption of walnuts, almonds, cashews, pistachios, pine nuts and peanuts at about 7 a day.
  • – Look for foods with lower energy intake than their counterparts. For example, substitute whole milk for skim milk, preferring low-fat cheeses such as skimmed Feta or Oaxaca.
  • – Increase consumption of fish and skinless chicken or turkey (three or four times a week) and decrease the consumption of beef and pork (once a week or every two weeks).
  • – Increase consumption of foods rich in fiber (especially soluble fiber that helps lower cholesterol and triglycerides). Prefer products made with whole grains and bread products such as two-fiber or dual fiber bar, cactus, papaya, strawberry, etc..
  • – Increased consumption of fruits and vegetables (at least, consume 5 servings per day).
  • – Drink at least 1 to 2 liters of water daily, starting when you wake up.
  • – Consume at least one glass of red wine with meals.
  • – Try green beans, soya products, yogurt, oatmeal, broccoli, peanut-butter spread as appetizers, instead of cream or heavy calories foods.
  • – Check the content of calories, carbohydrates, fats, protein and fiber in the foods you eat. The vast majority of food products nowadays come with a table indicating these contents. Learn to save calories and fat.
  • – Avoid at all costs, Trans fats, which are contained in the lard, butter, sausages, and potatoes fried in recycled oil, used over and over again unchanged to fry other products of the same, because the body does not know what to do with them, and so it puts it up in your body fat, increasing your waist, your weight and the risk of stroke, diabetes and obesity.
  • – Do some type daily of vigorous activity (preferably aerobic) for at least 45 minutes, four to five days a week. By doing walking, step or elliptical for at least 30 minutes, you start up the metabolic machinery that allows you to burn fat and reduce your weight. Consult your doctor before starting an exercise routine.
  • – If you are over 40 years of age, an annual check-up by the cardiologist is recommended. If you are younger than this age, between 29 and 40, once every 5 years is enough.

See the following chart to compare your results of analysis and measurements:

PARAMETER                                           NORMAL VALUES

Waist

Woman:     equal or less than 34.6 in
Man: equal or less than 35.4 in

Body Mass Index

Normal: 20-24.5 kg/m2

 

Fat Percentage

Athlet 15-20%
Normal 20-24%
Overweight 25-29%
Obesity 30% o mas

Blood Pressure

Sistolic: 110-139 mmHg,
diastolic: 60-89 mmHg

Heart Rate

60-100 beat/minuto, depending on activity.

Total Cholesterol

Desirably less than 200 mg/dL

 

LDL Cholesterol-
(“Lowsy” or “Bad” Cholesterol

 Best: less than 100 mg/dL, Near Optimum level: 100-129 mg/dL, Maximum limit: 130-159 mg/dL,
High: 160-189 Very High: more than 190 mg/dL.

HDL Cholesterol-HDL
(“Happy” or “Good” Cholesterol

Best: Men: over 45 mg/dL,
Women: more than 55mg/dL.

 

Triglycerides

Normal: less than 150 mg/dL,
limit: 150-199 mg/dL, High: 200-499, Very high: over: 499 mg/dL.

Total Cholesterol Ratio / HDL

Up to 5; Ideal: Less than 5.

Glucose

Equal or less than 110 mg/dL fasting.

Any questions before and after your operation may be answered personally by calling to any of my phones, 684-2551 (619) 730-1917 or my cell (044-664) 283-0976.

Any doubts about this surgery, please call the office, 684-2551  (US: 619-730-1917) or my cell 664-283-0976. We wish you a speedy recovery and an excellent experience with your esthetic lid surgery, send an email or click Contact us for more information

I wish you an awesome experience in your preparation for Plastic Surgery and in maintaining your health after it.

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