Lisa Bootstaylor, MD

Atlanta APC Plastic Surgery

Serving Atlanta, Savannah, Macon, Augusta, Birmingham, Florida, South Carolina, North Carolina and Tennessee Since 1998

550 Peachtree Street, Suite 1480 | Atlanta, GA 30308 | P: (404) 240 - 2804 | F: (404) 240 - 2805

Dr. Bootstaylor - Board Certified Plastic Surgeon

Beyond Plastic Surgery

"Glowing Inner & Outer Beauty"

What's New

Health & Wellness

Mental... Fitness to Love... Your Body... Yourself Completely

Remember:
"Sometimes You Can't Make It on Your Own" - Bono
"For every success there is a team captain" - Anonymous

ASPS News

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Are Breast Cancer Patients Being Kept In The Dark?

Despite the increase of breast reconstruction procedures performed in 2008, nearly 70 percent of women who are eligible for the procedure are not informed of the reconstructive options available to them, according to a recently published report.
Read More

When Lawn Mowers Attack

Using a lawn mower can be as routine as bike riding or barbeques during spring and summer months. But often, people find themselves in terrifying situations with these seemingly safe household machines.
Read More

At APC Plastic Surgery

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At Atlanta APC Plastic Surgery we understand the physical and mental transformation that plastic surgery affords all of our patients. After cosmetic medicine procedure we always encourage our patients to at least protect your investment by adopting a healthier life style to maximize and even improve their plastic surgery result... Complimentary and discounted personal trainer evaluation is available. Encouraged to implement this "new attitude and approach to life our clients send ripples into their homes and communities. "The Power of One can be Amazing but the Power of two can be Phenomenal"...

Read on and Enjoy some of Dr. Bootstaylor's Do's and Don'ts and other basic guidelines for evaluating and initiating a healthier eating and exercise program.

Dr. Bootstaylor's Do's and Don'ts
For "The Shift"... Mental, Social, Emotional & Physical:

  • Health Maintenance starts each morning by getting on the scale.
  • Start each day with a short exercise regiment
  • Eat a Healthy and Nutritious Breakfast
  • Eat to Live Not Live to Eat
  • Eat fried food no more than twice a month
  • Never eat after 7 pm unless you have banked a calorie debit reserve
  • Never leave the gym until you have burned at least 400 calories on a cardio machine

Remember:

  • When starting a new program, have patience! It usually takes about three to six months of eating well and exercising before you start to see a definitive change in how your clothing fit. A month or two is easily spent "getting your act together". To form a habit you need repetition and traction; so that the habit sticks.
  • Effective weight management is not necessarily changing the things about our bodies you do not like, but taking responsibility for the body we inhabit and its well-being.

Bon Appétit and watch those curves it's pretty treacherous out there!

  • "Eat until you are almost Full"
  • Weight Loss
  • Daily Manta
    • "LESS IS MORE... LESS IS MORE... LESS IS MORE OF THE IMAGE I WANT TO SEE IN THE MIRROR"
    • "I LOVE MY NEW Plastic surgery result and want to age and change Gracefully"
    • Dr. Bootstaylor says: "If you say it you claim . . . if you don't You know nothing will happen"

Are you ready to be Loyal To Yourself?

Dietary Intake

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Weight Control is not just for looking better, its feeling better and controlling your destiny. It means being willing to watch what you eat and get enough physical activity despite your daily commitments.

CALORIE BASICS:

  • A calorie is a measuring unit for the energy stored in the foods and drinks you eat.
  • You digest food in your stomach where the process begins. When the calories you take in equal the calories you burn up, you maintain your weight. But, if you take in more calories than you burn off, your body stores these extra calories as fat. And, you gain weight. To lose weight, you must burn more calories than you take in.
  • A suggested Calorie Goal:
  • Weight-loss diets typically call for 1,000 to 1,200 calories a day for most women. For men, it's often 1,200 to 1,600 calories. What's right for you will depend on:
    • Your weight now
    • Whether you're male or female
    • How active you are
  • If you eat less than 1,600 calories a day, you may want to take a vitamin supplement
  • Ahhh, it's all in the math but the reality of it is that it's DIFFICULT, PAINFUL, and at times tedious.
  • Let's review some of the basic
  • Weight loss benefits can occur after losing just 5% of your body weight decreasing hypertension and diabetes risk
  • Calculate your BMI and employee" the fraction rule" to loss weight
  • "Employee the Fraction Rule" until you are ready to diet
  • Do not try to loss to much weight ( no more than 1 pound a week)
  • Get In the MIND SET for WEIGHT LOSS or Weight Maintenance
  • Diet and Nutrition" doesn't have to be a bad word. It means what you choose to eat and drink during the day. Ideally, your diet will have:
  • Protein
    You need protein to keep muscles, skin, teeth, and all other tissues healthy. Women age 19 and older need about 46 grams of protein a day. For men, it's about 56 grams. Protein has 4 calories per gram. Good protein sources are:
    • Lean meat
    • Fish
    • Beans
    • Nuts
    • Chicken and other poultry Skinless
    • Egg Whites
  • Carbohydrates:
    The body needs at least 130 grams of carbohydrates a day. Carbohydrates have 4 calories per gram. To keep up your energy well thought out complex carbohydrates are good choices, like:
    • Whole grains (brown rice, multigrain bread, whole-wheat pasta)
    • Fruits
    • Vegetables
  • Fats
    No more than one third of your calories each day should come from fat. For a 1,200-calorie diet, this means at the most 40 grams of fat per day. There are 9 calories per fat gram.
  • Fiber
    Fiber helps bowels work well, among other health benefits. Fiber-rich foods help you feel full longer, which may help you lose weight. Fruits, vegetables, and whole grains are good sources of fiber.
  • Try to ingest 21 to 30 grams a day if you are a woman and 30 to 38 grams a day if you are a man.

Good Luck!

Visit One of Dr. Bootstaylor's Favorite Culinary Magazines
www.cookinglight.com

Fitness for Life

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PHYSICAL ACTIVITY:

"Get Moving... It is the Only Way!"

  • A weight-loss or weight maintenance plan should include regular physical activity. When added to a reduced calorie diet, exercise can help you lose weight faster. If done regularly as a lifestyle change, this can help you keep weight off long term. Plus, it can make you feel better. Regular activity has been shown to help prevent depression, boost your mood, and give you a sense of well-being.
  • As a plastic surgeon I find the legs to be most unforgiving in the body contouring process and as a word to the wise I suggest preventive measures too possibly off set cellulite change. Exercise can ameliorate cellulite however excessive weight gain in this area can make cellulite changes worse. Now you have another reason to go to the gym!
  • Let review types of physical activity:
  • Aerobic activities get your heart rate up and make you breathe harder. (But you should still be able to talk while doing moderate levels of aerobic exercise.) Examples include brisk walking and low-impact aerobics. Everyday activities, like mowing the lawn, raking leaves, and climbing stairs, count, too.
  • Strength training, such as weight lifting, push-ups, sit-ups, and Pilates, builds muscle and bone and helps your joints stay healthy.
  • Resistance training increases muscle strength by putting the muscles against a weight or force. The muscle cells adapt to the extra workload by getting bigger (hypertrophy)
  • Resistance training and strength training are different terms for the same thing - an activity that builds muscle
  • How much activity?
  • Aim for at least 30 minutes of moderate-intensity exercise at least 2-3 times a week and increase your frequency if you have been compliant. Studies show this is the best way to reduce and maintain body fat and increase lean muscle. Please go slowly, especially, if you're just getting started. Changing you environment, cardio-machine and even breaking up the 30 minute cardio segments into chucks will improve your compliance and thus keep you motivated.
  • Here are some examples of moderate amounts of activity:
    • Pushing a stroller: 1 1/2 miles in 30 minutes
    • Playing Tennis: 30-45 minutes
    • Walking: 1 3/4 mile in 35 minutes
    • Bicycling: 5 miles in 30 minutes
    • Cardio- Machines: 30- 45 minutes ( goal burn 300-400 calories)
  • Remember:
  • Start your program slowly and bank your initial exercise enthusiasm for a tough day.
  • Don't overdo it. If your body is telling you to stop, listen. Stop exercising and contact your doctor if you have chest discomfort, dizziness, severe headache, or other unusual symptoms.
  • Get the right gear and it must be comfortable and Cute especially IF:
  • You have had a plastic surgery procedure or
  • Had a significant breakthrough in a body zone.
  • Show it off ...you have earned it!
  • Don't do heavy activity for two hours after a big meal (a walk afterwards is fine). You can work out more often if you eat small meals.
  • Exercise with friends and without friends is a must. A lifestyle fitness regiment is your personal commitment to yourself and physical exercise alone better solidify your commitment. Go in and Get Out! Keep it strictly Business!

Carla Fields Fitness, Inc.

The Fitness Answer - Results Maintenance

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Live Your Fullest Life with the Right Food Choices

Diet Lite:

KEEP TRACK OF YOUR PROGRESS

Consider keeping a fitness journal once a week or once a month for a critical analysis of your eating habits. Write everything down. Thus, poor eating habits and reasons for set backs can be identified.

  • Set specific goals: Be strict, fair but realistic:
  • Don't say: "I'll exercise more."
  • Say: "I'll exercise for 30 minutes, 5 days a week."
  • Reward yourself. Give yourself a pat on the back for longer workouts or when you avoid certain foods. Find a calorie-free reward that you enjoy like a massage
  • "Eat Until you are almost Full." Eating slowly and more fiber foods like vegetable can trick the brain into feeling full. It can take the brain 20 minutes to send the signal that you are full.
  • Surround yourself with like-minded people. Avoid the "Feeders".
  • There IS no magic Pill for weight loss.

Bon Appétit and watch those curves it's pretty treacherous out there!

NMA Healthy Living Publication