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.

 

7 Sneaky Ways to Cut Calories

By now, you know that cutting back on your caloric intake is one of the two major keys to weight loss (the other being exercise). But that doesn’t mean you have to resign yourself to meals you don’t enjoy, or go hungry all of the time! There are plenty of small, sneaky ways to cut back on calories without drastically altering your entire lifestyle (of course, if you want to lose a significant amount of weight, you should still seek a doctor’s guidance). These seven calorie swaps can get you started. Read more

8 Tips to Make Healthy Meals More Exciting

We all talk about switching over to a better lifestyle, including more exercise and healthy meals, but many of us find those changes difficult to actually make. One reason is that our food choices become habit and we’re attached to our favorite meals. It’s hard to imagine that healthy meals can taste as good or feel as fulfilling. 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

4 Appetite Control Strategies That Might Surprise You

Whether you’re following a weight loss plan, or simply want to maintain your current weight, your appetite often has other ideas. It’s not realistic to depend solely upon willpower, for months or years at a time, because no one could be expected to simply say “no” to their hunger forever. Instead, finding methods of appetite control that work for you will be key to your long-term success. These ideas might surprise you, but have been proven to work for many people. 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

5 Odd Side Effects of Losing Weight

You would think that losing weight will simply result in the need for a new wardrobe… But in reality, many of our patients report changes in other areas of their lives too! Sometimes these are positive changes, and sometimes they are a bit odd or even a tad frightening. You might experience a few of these things yourself. Try to stay focused on the healthy goals you’ve set for yourself, but definitely talk to us at your next appointment if anything is bothering you. Read more

Does “Eating Clean” Make Sense?

It seems every few months or so, a new buzzword comes around in the health and fitness world. Lately we’ve been hearing a lot of people say that they want to “eat clean”, and crediting “clean eating” to all sorts of miraculous progress such as weight loss or improved immune function. And while the intentions are in the right place, there’s one reason you might not want to focus too much on this trend… Read more

Work Out in Just Thirty Minutes

Sure, you’d love to compete in Iron Man competitions, but that’s a tad unrealistic for a lot of people. Either you’re just getting started with an exercise regimen, or you simply don’t have the kind of time needed to train for something so serious. And of course, not everyone is interested in that sort of thing. You just want to look and feel healthier, not spend hours per day training. Read more

6 Easy Ways to Boost Your Calorie Burn

Eating a healthy diet and exercising regularly are two of the biggest piece of the weight loss puzzle. It certainly helps if you follow both of these plans consisently! But most of us spend hours per day sitting at a desk, and that can slow our metabolisms (and our weight loss results). So if you’re looking for ways to boost your daily calorie burn, you’re in luck. Check out the following tips, that almost anyone can squeeze into their daily routine. Read more

Request an Appointment or Get a Quote

Please us the form below to request an appointment or a quote for services. We'll contact you with the information you need along with available dates and times.

**Please Note: Although we always try to accommodate walk ins, we do require you to be seen by our Provider in order to start any medical weight loss program. Please give us a call to check availability.


Thank you!