How to Avoid Dietary Dangers at Restaurants

If you’re planning to travel this summer, you might find yourself dining in more restaurants than usual. This can pose a risk to your weight maintenance or weight loss plan, but that doesn’t mean you should give up on positive results until you return from your trip. If you’re aware of the dietary dangers that lurk in restaurants, it’s actually not too difficult to avoid them.

Opt for correct portion sizes. Restaurants typically structure their menus around enormous portion sizes, often about double the amounts we really should be eating! You can combat this problem by asking for a to-go box at the beginning of your meal, and packing up half of the plate before you dig in.

Watch out for side items. Sometimes the side items can be more calorie laden, and less healthy, than your main entree! Ask your server about swapping fries or other carb-heavy sides for a salad, fruit, or steamed veggies.

Select your dressing wisely. If you do opt for salad, be careful when you choose your dressing. Many of the creamy varieties are heavy in fat, and low in nutritional value. Choose an olive oil-based dressing instead, inquire about low-fat options, or ask for dressing on the side. Likewise, avoid extras like butter, sour cream, or heavy sauces on your entree.

Skip the bread basket. When you order your drinks, go ahead and tell your server that you won’t be needing a bread basket. That way you can avoid the temptation of unnecessary carbs.

Order water. You might be surprised at how many calories lurk within common drinks, especially alcoholic beverages which contain loads of added sugar. Order water or unsweetened tea instead. You can spruce it up with lemons, or bring along your own low-calorie flavor enhancement packets.

Share. If an item on the menu is just too tempting, offer to split it with the group. A bite or two of dessert is often just as fulfilling as the whole dish.

Slow down and enjoy. Eating out is a treat, so savor it! Take your time, engage in lively conversation, and set down your fork between bites. Giving your stomach time to send its fullness signals will prevent over-eating, and you’ll enjoy your special meal so much more.

Of course, you might want to decide upon a solid weight loss plan (or maintenance plan) before you even leave for a vacation. That way, you’ll know exactly what you should be eating. For more specific advice geared toward your body type and goals, make an appointment with us. We’ll help you design an eating plan for success.


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It often seems inevitable; if you exercise, you’re probably going to experience sore muscles at some point. Delayed onset muscle soreness, or DOMS, usually appears between 24 and 48 hours after a workout. While most cases of DOMS are mild, sometimes you might feel so sore that you don’t want to continue exercising for a few days… And of course, we don’t want that! Staying active is one of the keys to weight loss and better health. Read more

Cooking Might be the Key to Healthy Eating

Talk about “healthy eating” with just about anyone, and you’re likely to hear groans. Many people feel that eating healthfully can’t also be fun. Aren’t most of the “bad” foods also the tasty ones?

Actually, you might be surprised. Many dietitians will tell you that learning to prepare foods yourself is the first step to eating a healthy diet, and actually enjoying it. Read more

Identify Your ‘Why’

Often, when people embark on a weight loss plan, they tend to focus on the “how”. How will I accomplish this, they ask themselves. Must of their plans revolve around creating healthy menus, eliminating unhealthy foods, counting calories, joining exercise programs, tracking progress, and so on. And it’s true that you can’t reach a destination without making or accessing a map first! Read more

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People exercise for a variety of reasons. Maybe you’re trying to lose weight (this is the most common reason). Maybe you want to reduce your stress (and exercise works). Maybe your doctor told you that you need to exercise more. Or, maybe it’s just a habit, or you enjoy it. Whatever the reason, exercising regularly is certainly one of the best routes to improved physical and mental health, and we should all do it regardless of how many calories we’re burning. Read more

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We often remind our patients of the importance of exercise, both in aiding weight loss and in preventing disease. But more and more research also indicates that exercise is good for your mental and emotional health as well.

A study published in the American Journal of Psychiatry shared some dramatic findings. Over the course of a decade, researchers tracked 22,000 study participants. Their exercise habits were recorded, and participants were divided into groups based upon those habits. Then, researchers looked for diagnoses of depression within each group. Read more

Try These Low-Cal Food Swaps

Yes, you know that eating fewer calories and burning more through exercise is usually the key to weight loss… But all of your favorite foods are so heavy in calories! How can you cut back on your energy consumption, while still enjoying your cravings?

One method is to trick your taste buds, by substituting healthier alternatives for your favorite ingredients. Try some of the following tricks to reduce your overall caloric intake, while still enjoying a satisfying eating plan. Read more

Changing Your Life Starts With… Your Kitchen?

So, you’ve decided to revamp your lifestyle, get healthier, and maybe even pursue medical weight loss with us. You already know that changing your habits is quite an undertaking… But where do you begin?

It might sound silly, but may we suggest your kitchen? Read more

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