• Start within 3 days post-op if cleared by your surgeon.

• Frequency depends on healing: typically 2–3x a week for the first 2 weeks.

• Once a week for weeks 3 and 4.

• Monthly maintenance through months 2 and 3.

• Reduces swelling, bruising, and stiffness.

• Prevents fibrosis, seromas and hard lumps.

• Shapes and smooths the body.

• Stimulates the immune and lymphatic systems

Red light therapy supports deep healing on a cellular level. Benefits include:

• Reducing inflammation and pain

• Speeding incision healing

• Boosting collagen production

• Improving skin smoothness

• Reducing scar visibility

Red light therapy can be safely used at least 10 to 30 minutes daily.

• Legs up on the wall for 10–15 minutes daily.

• Drink anti-inflammatory teas like pineapple skin, or fresh juices with anti-inflammatory ingredients (recipes will be listed below).

• Use a dry brush to stimulate lymph flow, avoiding lipo'd areas.

• Rebounding or vibration plate therapy can also support lymphatic flow and circulation. Gentle bouncing helps stimulate drainage and reduce swelling. Start slow and consult your provider before beginning.

Self-Massage: Once you're past the initial healing phase and cleared by your provider, you can perform light lymphatic self-massage. Use gentle strokes toward lymph nodes (groin area and underarms) with your hands or lipo massage rollers. This encourages fluid movement and can reduce puffiness and tightness in the skin.

Itching is common due to healing nerves and skin. Temporary numbness or tingling is normal and may last between 2 to 6 weeks as nerves regenerate. Do not scratch; gently tap itchy areas instead. WHEN IN DOUBT PLEASE CONTACT YOUR DOCTOR FOR QUESTIONS.

• Colloidal Oatmeal Lotion (e.g., Aveeno): Gentle and safe for sensitive skin.

• Aloe Vera Gel: Pure aloe (no alcohol) cools and soothes skin naturally.

• Arnica Gel: Reduces both bruising and itchiness.

Always listen to YOUR BODY and check with your doctor first.

• Eat whole, nutrient-dense meals with focus on Lean protein (chicken, turkey, fish, eggs)

• Complex carbs (quinoa, brown rice, sweet potatoes, oats)

• Healthy fats (avocados, olive oil, nuts, seeds)

• Anti-inflammatory produce (berries, leafy greens, cucumbers, pineapple)

Avoid:

• Alcohol and caffeine during the first 2 weeks

• Smoking (no smoking at all for at least 2 weeks post-op)

• Avoid fried, greasy, processed foods, sugar, white flour, sodium, and anything that causes bloating.

Hydration:

• Aim for at least 64–80 oz of water daily.

• Herbal teas like lemon-ginger, arnica, or pineapple tea can support recovery.

Pineapple skin tea reduces inflammation, supports digestion, and aids in flushing retained fluids after surgery. It’s rich in bromelain, an enzyme that helps minimize bruising and swelling. Drink 1 to 2 cups per day during the first 2-3 weeks after surgery for best results.

Ingredients:

• Peel of 1 ripe pineapple

• 1 thumb-sized piece of ginger, sliced

• Juice of 1/2 lemon (added after brewing)

• Raw honey to taste (optional)

• 1 cinnamon stick

• 6 cups of water

Instructions:

1. Wash the pineapple skin thoroughly.

2. Add pineapple skin, ginger, and cinnamon to a large pot with water.

3. Bring to a boil, then simmer for 45 minutes.

4. Strain, squeeze in fresh lemon, and sweeten with raw honey if desired and drink warm or chilled.

Breakfast: 

• Avocado toast on top of sourdough or wheat bread, topped with an egg (fried, poached, or scrambled), sprinkled with light sea salt and chili pepper flakes.

• Protein pancakes, and scrambled eggs or turkey sausage.

• Overnight oats with almond milk, chia seeds, raw honey.

• Protein rich smoothie flavor of your choice.

• Spinach omelet with a side of fruit.

Lunch: 

• Chicken Caesar Salad with Caesar vinaigrette (ex. Kens Caesar Simply Vinaigrette).

• Avocado, tomato, and cucumber salad with lemon vinaigrette.

• Grilled chicken wings with a side salad or side of roasted carrots.

• Chicken lettuce wraps.

• Grilled salmon over brown rice and a vegetable medley.

• Salmon, tuna, or chicken salad sandwich on wheat bread with a side of fruit.

• Healing Ceviche Bowl (recipe will be listed below).

Dinner: 

• Roasted chicken thighs + sweet potato + green beans.

• Salmon pinwheels with wild rice and roasted zucchini or asparagus.

• Chicken or shrimp tacos with avocado, pico de gallo, and corn tortillas

• Grilled chicken or beef kabobs with roasted veggies and wild rice or quinoa.

• Mediterranean bowl with chicken shawarma, hummus, cucumber, and brown rice.

• Baked salmon with lemon and herbs + sweet potato mash + garlic sautéed spinach.

• Baked mahi-mahi served over brown rice with black beans, avocado, grilled corn, red cabbage, and cilantro-lime vinaigrette.

• Whole baked Branzino stuffed with lemon slices, fresh thyme, garlic, and rosemary. Serve with roasted sweet potatoes and or cucumber tomato salad.

• Baked sweet potatoes with a garlic herb drizzle as a healthy but delicious side.

Healthy Snacks:

• Chocolate-covered almonds or dark chocolate squares (in moderation)

• Trail Mix

• Apple slices with peanut butter

• Protein smoothies 

• Boiled Eggs

• Raw veggies (celery, carrots, broccoli  with salad dressing dip or hummus)

• Roasted nuts (lightly salted)

• Fruit skewers with a drizzle of honey and chia seeds

• Greek yogurt parfaits with granola and fruit

Healing Ceviche Bowl Recipe (Post-Op Friendly) 

Nourishing, anti-inflammatory, and safe for your post-op recovery.

Ingredients:

• 1/2 lb cod, halibut, or shrimp

• 1/2 cup fresh lime juice (about 4–5 limes)

• 1/4 cup fresh lemon juice

• 1/2 cup cucumber, diced

• 1/4 cup red onion, finely chopped

• 1/2 cup cherry tomatoes, halved or quartered

• 1 small avocado, diced

• 1 tbsp olive oil (cold-pressed)

• 1 tbsp cilantro, chopped

• 1/2 jalapeño, minced (optional, skip if sensitive)

• Pinch of sea salt and black pepper 

• Organic corn tostadas

Instructions:

1. Cook the fish or shrimp: Lightly poach or steam your fish until fully cooked and flaky (about 7–10 minutes). Let it cool, then flake or dice into small pieces.

2. In a bowl, combine lime juice, lemon juice, cucumber, onion, tomatoes, avocado, olive oil, and cilantro.

3. Gently fold in the cooled, cooked fish and lightly season with sea salt.

4. Optional: Add minced jalapeño for a little kick.

5. Serve chilled on top of crunchy corn tostadas for a satisfying, flavorful bite or in lettuce cups with a side of baked sweet potato or quinoa for complex carbs.

Healing Benefits:

• Citrus juice breaks down proteins for easier digestion.

• Avocado & olive oil are sources of healthy fats and support skin healing and reduces inflammation.

• Fish/Shrimp gives lean protein to rebuild tissue.

• Cilantro aids in detox support post-lipo.

Mediterranean (Cava Grill, Al Sham, Halal Style Food Carts/Restaurants):

Order like this:

• Chicken shawarma plate with hummus and roasted veggies

• Greek salad with grilled lamb or shrimp

• Grilled chicken, lamb or beef kabob or salmon plate with hummus, and roasted veggies

• Falafel wrap in a lettuce wrap or whole wheat pita

Salad Bars (Just Salad, SweetGreen):

• Base: kale, arugula, spinach, or mixed greens

• Protein: grilled chicken, shrimp, or salmon

• Toppings: avocado, cucumber, carrots, chickpeas

• Dressing: lemon-tahini, olive oil & vinegar, balsamic (on the side)

• Avoid: croutons, bacon, cheese overload, creamy dressings

Mexican (Qdoba or Chipotle/local spots):

• Burrito bowl with brown rice, black beans, veggies, grilled chicken, guac

• Bowl with grilled chicken or steak

• Fajita with veggies, lettuce, guac, and salsa

• Corn tortillas or lettuce wraps instead of flour tortillas

Indian:

• Tandoori chicken or grilled paneer

• Lentil dal or chana masala

Avoid: creamy sauces like butter chicken, naan, and too much ghee

Rotisserie Chicken 

• Pair rotisserie chicken with roasted sweet potatoes or green beans

• Great for simple, balanced meals

Japanese

• Salmon or tuna sashimi

• Brown rice sushi rolls with cucumber, avocado, and lean fish

• Miso soup + seaweed salad

• Teriyaki grilled chicken with steamed veggies (go light on the sauce)

Watch out for: fried tempura, spicy mayo, and soy sauce overload (sodium)

Healthy honeygrow Menu Picks

Make Your Own Stir-Fry

• Base: Brown rice or zucchini noodles (zoodles)

• Protein: Chicken, tofu, or shrimp (halal chicken available at some locations)

• Veggies: Kale, mushrooms, red onions, bean sprouts, carrots, bell peppers

• Sauce: Spicy garlic, sesame garlic, or coconut curry (ask for light sauce if needed)

Add-ons: Fresh herbs, sesame seeds, chili flakes

Coconut Curry Stir-Fry

• A light, dairy-free curry packed with vegetables and coconut flavor.

• Can sub brown rice for zoodles for a lower-carb version.

Greens + Grains Bowls

Make Your Own Bowl

• Base: Half greens (arugula, baby spinach) and half quinoa or brown rice

• Protein: Grilled chicken, egg, 

• Toppings: Cucumber, roasted carrots, grape tomatoes, avocado, chickpeas

• Dressing: Lemon miso tahini, balsamic vinaigrette, or olive oil + lemon

Roasted Garlic + Herb Bowl

• With kale, grape tomatoes, chickpeas, quinoa, and roasted veggies

• Add a light protein (like shrimp) for recovery benefits

Cold-Pressed Juices (Select Locations)

• honeygrow often stocks cold-pressed juices like beet-ginger or carrot-turmeric – great for inflammation and digestion.

 Sweet Treats (Post-Op Friendly)

Honeybar: Create your own fruit bowl with banana, strawberries, blueberries, and top with coconut flakes or granola. Use honey sparingly if needed.

Drink juices in the morning or between meals for best benefits. Always use fresh, organic produce when possible.

1. Pineapple + Cucumber + Ginger Juice

Benefits:

• Pineapple contains bromelain to reduce swelling

• Cucumber hydrates and flushes out toxins

• Ginger eases inflammation and nausea
  Tip: Drink 8–12 oz in the morning for best results

2. Carrot + Turmeric + Orange Juice

Benefits:

• Carrots are high in beta carotene for skin repair

• Turmeric is a powerful anti-inflammatory

• Oranges add vitamin C to support collagen and immunity
  Add: Black pepper for better turmeric absorption

3. Beet + Apple + Lemon Juice

Benefits:

• Beets support liver detox

• Apple calms the gut and adds sweetness

• Lemon boosts immunity and digestion
  Bonus: Natural energy booster without caffeine

4. Celery + Green Apple + Parsley Juice

Benefits:

• Celery helps reduce water retention and bloating

• Green apple adds anti-inflammatory polyphenols

• Parsley is rich in vitamin K for circulation and healing
  When: Drink between meals to help reduce puffiness

5. Watermelon + Mint + Lime Juice

Benefits:

• Watermelon is super hydrating and high in antioxidants

• Mint soothes digestion and reduces inflammation

• Lime provides vitamin C and alkalizes the body
  Note: Best chilled after lymphatic massages or workouts

Scar Healing & Skin Repair Tips:

Once your incisions have closed (typically 2–4 weeks post-op), these gentle techniques can support faster fading of discoloration, smoother texture, and healthier skin:

Silicone Gel or Sheets

• How It Helps: Forms a breathable layer over the scar, hydrating and flattening raised tissue.

• When to Start: As soon as the incision is fully closed.

• How to Use:

• Wear silicone sheets for 12+ hours per day.

• Continue for at least 8–12 weeks for best results.

Micro Channeling – stimulates collagen, reduces appearance of scars quickly.

Mederma or Bio-Oil

• Over-the-counter scar treatments that blend silicone and botanicals.

Red Light Therapy (RLT)

• How It Helps: Red and near-infrared light penetrates the skin to stimulate collagen production, reduce inflammation, and support cellular repair.