Easy Eating Tip … from Japan

Starvation-inducing diets du jour aren’t the way to a better body. What matters most is eating healthy, exercise and lifestyle choices.

There are tricks you can learn to help you along the way. Today, we look at the Japanese concept of Hara Hachi Bu. It’s not a fad diet concept, but merely a way to gauge how much food you are putting into your body.

This idea that originates in Okinawa, Japan -- where the average person mainly consumes lean meats, healthy vegetables, soy foods, fruits and whole grains -- is to eat until you feel that you are 80% full.

Your stomach takes about 20 minutes to register that it is “full,” so it’s a great strategy to eat slowly and stop once you start to feel somewhat full. Think you’re still hungry? Wait a half hour to see if you're still hungry, but usually your stomach will be satisfied.

Because of a healthy diet rich in anti-oxidants, Okinawans have 80% lower rates of heart disease and 50-80% lesser chance of breast, colon, ovarian and prostate cancer compared to Americans.

Healthy Eating Tip

If you struggle with figuring out when your body is 80% full, try taking away 20% the amount of food you would normally eat.

Read more weight loss tips from Dr Aron.

Looking for More?

Visit Oksana Aron, M.D. at Dr Aron Medical Weight Loss Center, WeightLossNYC.com for more actionable tips and weight loss support. Dr. Aron is a medical doctor specialized in weight management and medical weight loss treatment programs.

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6 Ways You Overeat (that you can easily overcome)

You know what’s good for you to eat and you know what’s bad. You may not be the strictest dieter, but you generally follow the rules. Why is it then that you still gain weight? Are you sabotaging yourself or is there something else going on that you aren't aware of? The answers to these questions are surprising facts you need to know to help you stop gaining extra pounds.

1. Don’t Let Your Senses Fool You

   If you’ve ever told someone you can’t smell fast food without gaining weight, you know what this is all about — and there is some truth to that. The sight or smell of food can trigger your hunger and make you crave it and want more of it. Keeping bad foods out of sight, out of reach and far from your olfactory senses can prevent that desire to overeat.

2. Pay Attention to What You Eat

   Watching what you eat takes on a whole new meaning when you learn that eating while distracted can cause you to overeat. If your mind is elsewhere, it may not register that you are filling your stomach. Be sure to drop the multitasking and turn off the TV while you eat so that your body knows when it is truly satisfied.

3. Make It Exciting

   Variety in what you eat can lessen your chances of overstuffing yourself. It’s a fact that we make room for dessert, even after having a huge meal because we haven’t satisfied our sweet tooth yet. The solution? Include a bit of fruit in your meal (or try as a dessert alternative) to get that fix.

4. Portion Control

   The larger your plate or take-out container, the more you could potentially eat. When eating out of a larger container, you could eat 25 to 50 percent more than someone else eating from a smaller one. The trick is to use smaller utensils, bowls, plates, etc. so it doesn’t appear that you are depriving yourself.

5. Avoid Alcohol

   Not only can alcoholic beverages add unnecessary calories to your diet, it can stimulate your appetite. Too much of it can impair your judgement — and cause you to overeat. Limiting your intake or steering clear of it keeps those unwanted calories away.

6. Keep warm

   Colder temperatures make you want to eat more and your metabolism drops (just think how cool restaurants are kept). Regulate your hunger by keeping the temps in your own home warm and not too cool.

Easy Way to Lose Weight Fast

Visit Dr Aron Medical Weight Loss Center at WeightLossNYC.com and learn about our successful medical weight loss program. You can lose up to 20 pounds per month or more under the supervision and expert care of Dr Oksana Aron.

Call WeightLossNYC today 718-491-5525

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Portions Matter

Pickup a small(er) plate and plan head…

Most people haven’t a clue how to eat healthy portions for everyday meals let alone at Thanksgiving. Your stomach is only the size of two fists, so it’s easy to overdo it with all typical Thanksgiving offerings, even when eating small amounts of everything.

Here’s how to fill your plate and not gain weight:

Turkey--no larger than a deck of cards

Two starches (i.e. sweet potatoes, dinner roll)--1/2 cup serving each or the size of a computer mouse

Vegetables--the rest of your plate

More tips:

• Choose a smaller plate so you don’t fill up on too much.
• If you’re going to be a guest at someone’s house and expect a smorgasbord of unhealthy offerings, try filling up on fresh greens at home beforehand so you don’t overeat.
• Select sides you only get to eat once a year.
• Start eating the veggies first, then the turkey and sides.
• Go for a walk after the meal. Don’t just sit around!

More Help is here

Call 718-491-5525 to schedule your initial consultation with Dr Oksana Aron, or book online via WeightLossNYC.com

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Butternut Squash Healthy meals are easy

Filling up on veggies is a top rule for anyone wanting to eat healthier, yet that doesn't have to sound boring. Check your favorite produce store for winter squashes, including the amusing shaped butternut squash. Like its cousin the sweet potato, it's often overlooked as a starch, yet the orange interior reflects it is rich in beta carotene, which converts to vitamin A in your body.

One cup of Butternut Squash (cubed and cooked) yields 127% of the US RDA for Vitamin A, with 80 calories, 4g sugar, 21g of carbs. Far more favorable than mashed potatoes with (or without) gravy! Factor in the 7g of fiber and you're on your way to RDA daily mark of 25-30g fiber per day.

Beta carotene, as one of the team members of antioxidants, on its own offers many nutritional benefits. Butternut Squash also has ample potassium (more than the benchmark banana) plus 30% of your daily RDA of Calcium. Other minerals at hand include Iron and Niacin, along with Vitamin E.

Winter Wondering

Other winter squashes you can try - (measuring nutrients to the one cubed cooked cup)

• Acorn Squash has more fiber and potassium, though less vitamin A than Butternut. 9 grams fiber per cubed cooked cup, potassium (896 mg).
  
• Pumpkin Squash has both alpha and beta carotene. Alpha carotene also converts vitamin A in the body; Pumpkin Squash has twice as much of alpha than Butternut.
  
• Spaghetti Squash is yellow and can even be used as an alternative to spaghetti. Lower in calories and carbohydrates than the other squashes mentioned here, but also lower in fiber. As a pasta substitute though, you'll consumer only 42 healhty veggie calories not pasta carb 200 calories.
  

Feeling Preppy

Summing it up with preparation, all of these can simply be sliced and roasted, with familiar spices like cinnamon and nutmeg, or clove or allspice. For easier prep you can often buy these pre-cut in stores, though caution on canned variants due to added sugars. You can even puree squashes to make satisfying soups and sauces too. Some folks even suggest smoothies, accompaniments such as apple, nut butter and soy or almond milk.

Learn more healthy dieting and meal structures from Dr Oksana Aron at WeightLossNYC.com

Sources: Consumer Reports, Pexels

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She’s lost 60 lbs before her 60th birthday — and heading for 20 more

Her kids now in college, she looked at what she wanted to be in this next stage of her life; With most of her 83 pound weight loss goal achieved she joyfully reflects on her healthy regimen with just 20 more pounds to go before her 60th birthday.

Prep School

She’s worked out a solid routine of three healthy meals a day without any mid-meal snacks. Obviously the early weeks were the most daunting, laying down the foundation for what has become her success story 8 months later.

Managing the daily challenges of real life setup some more obstacles in her path: managing the social obligations and even day to day cravings. She worked out some new strategies along the way to making better life habits and healthy choices.

Congratulations!

Share your weight loss success story with us like Nancy did.

Images (c) 2018, Cite: Nancy Marland

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How to Control Your Portions and Your Weight

Portion control can slip up almost anyone no matter how hard you try. How do you know if you're eating the right amount of food? You can measure everything out, teaspoon by teaspoon… or you can try this simple guide.

Portion Sizes Made Simple

Looking for a quick, easy way to know you’re eating enough but not too much? Look no further than your own hand! Every time you prepare a meal or sit down to eat outside of the home, you can follow these guides to gauge how much you should be eating by simply looking at your hands. Here’s how to measure your portions with ease.

• Meat

  A serving of meat should be 3 or 4 oz., but what does that look like? It’s about the size or your palm.

• Pasta

  This carb-packed food should be no more than a 1/2-cup serving--or the size of your clenched fist.

• Peanut butter

  A quick snack, you need no more than a tablespoon of peanut butter. The distance of your knuckle to the tip of your thumb is just the right amount.

• Butter

  Go easy on the butter, but what does that mean? Try 1 teaspoon max on your toast or about the size of the tip of your index finger.

• Ice cream

  Ice cream can easily pack on the fat and calories, so avoid. A couple spoonfuls to taste; One cup is about the size of your closed fist.

Be in control of your weight

Controlling the number on the scale starts with controlling how much and what you eat. The serving size listed on food packaging isn’t always how much you should eat. But with these guidelines, you can easily keep yourself—and your weight—in check.

Power Tip

Need advice on what’s really going to help you lose the weight? A consultation with a doctor who specializes in medical weight loss is the first step to safely losing up 10 to 20 pounds a month. Call 718-491-5525 to set your first appointment with Bariatric Physician, Dr. Aron of WeightLossNYC™

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The general nature of Americans’ responses -- eating less and working out -- shows that most people find weight-loss success by maintaining good overall health habits, not by relying on quick fixes -- 1% said they had gastric bypass and 4% said they used diet pills/drugs.

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"We are able to show that caloric restriction slows down aging by preventing an enzyme, peroxiredoxin, from being inactivated. This enzyme is also extremely important in counteracting damage to our genetic material," says Mikael Molin of the Department of Cell and Molecular Biology.

By gradually reducing the intake of sugar and proteins, without reducing vitamins and minerals, researchers have previously shown that monkeys can live several years longer than expected.

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Are You Eating to Satisfy Non-Hunger Needs?

“Building and keeping a structure to your meals maintains a signal to yourself to relax and eat normally, rather than snatch and grab snacking when under duress. [Furthermore] providing a healthy outlet for socialization helps you manage daily stress and foster stronger relationship and communication bonds.”
— Dr. Aron, Weight Loss Expert

Honest Food Needs and Fumbles

Address Your Physical Needs

• Tend to your health needs. Discuss with Dr. Aron if you have a pain or problem. Follow your treatment plan. Take your medication(s).
• Drink 6-8 glasses of water per day. You may need more on hot days, after exercise or eating salty foods, or based on medications you may be taking. Often people confuse hunger with thirst.
• Get enough sleep. It has been documented that lack of sleep makes some people eat more.
• Move your body. Human bodies are designed to move. After years of cutting back on requirements for physical exercise, the current recommendation is to exercise for a minimum of 30 minutes/day.
• Make exercise fun. If exercise isn't your thing, combine it with meeting other needs such as:
  
  • Socialization. Bike or walk with a friend. Take a class with a partner. Join a softball league. Learn a new dance.
  • Spiritual. Yoga or walking at the beach can feel spiritually satisfying.
  • Fresh air. Take a 20-30 minute walk—even in winter. Choose a sunny or less cold day, bundle up and walk. It clears your head, leaving you energized.
  • Care-taking. Take your children on a hike. Walk or run with your dog.
  • Personal Growth. Try a new sport. Take swimming or tennis lessons.

Satisfy Your Emotional Needs

• Companionship/socialization. Spend time with people you love and enjoy; connect with them often. Eliminate (or minimize if that's not possible) contact with people you feel bad or stressed around.
• Time to be alone. This may include sitting in silence for ten minutes per day.
• Spend time doing what you love. If you can't do this every day, make some time every week.
• Find constructive ways of dealing with interpersonal conflict. Take a class or read a book on what ails you. See a therapist or other healer if you need support.
• Identify your stresses and find coping mechanisms. Try new ways of coping if you still feel overwhelmed.
• Pay attention to and work on eliminating negative thought patterns. Re-program negative thoughts such as
  "I'm never as good as X"
  into
  "I'm learning _____."

Healthy Lifestyle is Your Choice

Start Losing Weight Today

Call for your first appointment, 718-491-5525

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You Are What You Eat…

Calories: 1910
Fat: 137 grams, 12 grams saturated
Sodium: 1350

Calorie Guidelines

Calories: 1520
Saturated fat: 21 grams
Sodium: 2020 milligrams

Calories: 1956
Fat: 133 grams, 56 grams saturated
Sodium: 2741 milligrams

The total fat is comparable to eating nearly a stick and a half of butter!

Start Losing Weight, Today

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Don't Judge a Box by its Cover

Nutritional labels on prepared foods are meant to guide consumers in making healthy choices. What has evolved in recent years are scores of empty and misleading claims requiring time and perhaps a college degree to decipher which foods really are “good for you.”

Common misleading food labeling includes empty claims that imply health benefits which have no backing. Among these are “Made with natural flavor,” “Doctor recommended,” and “Made with natural goodness.”

Some claims are accurate but don't give the consumer additional information such as pasta packages labeled “no cholesterol” — Plain pasta does not contain cholesterol! More misleading are labels such as on Edy's Dibs Bite Sized Snacks. They boast “0 grams of trans fat!” giving the impression that these chocolate covered morsels of ice cream are heart healthy when in fact a serving contains 16 grams of saturated fat. The Center for Science in the Public Interest recommends that the US Food and Drug Administration (FDA) prohibit companies from boasting of “0 grams trans fat” on products with more than one gram of saturated food per serving.

Don't Believe the Hype

Many labels for fruit-flavored items suggest that products offer the health benefits of fresh fruit when in reality, real fruit is found in small quantities if at all. Gerber Graduates Juice Treats-marketed for preschoolers- depict six different fruits on the package. The product actually contains grape juice concentrate and less than two percent raspberry and apple juice concentrate. The main ingredients are corn syrup and sugar, 17 grams worth, or about four teaspoons of refined sugars per serving.

One of the most widely used claims capitalizes on the food pyramid's recommendation that “at least half of recommended total grain intake should be whole grains.”^[5] Bread, cereal, cracker and even cookie packages often feature their whole grain and high fiber content. Yet these products often have refined flour as the first ingredient and a minimal amount of whole grains. Furthermore, a number of products which claim to be good sources of fiber are peddling fiber not from traditional sources such as whole grains, beans, vegetables or fruit, but from “isolated fibers” made from chicory root or purified powders of polydextrose and other substances. Unlike traditional sources of fiber, isolated fibers have not been shown to lower blood sugar or cholesterol, two of the key benefits of eating fiber.^[3].

Kellogg’s Froot Loops cereal boxes tout “Good Source of FIBER & Made with WHOLE GRAIN.” (A green leaf adorns the ampersand further fostering the image of healthy food.) While Froot Loops boxes list whole grains among the first five ingredients, the first ingredient is sugar. Ditto for many cereals and cookies labeled “made with whole grains.“

While the Center for Science in the Public Interest continues to urge the FDA to crack down on false and misleading food labeling, consumers can take proactive steps towards better nutrition. Read labels discriminately. When faced with choices among products (such as different yogurts), compare the nutritional facts and choose products with less saturated and trans fats and sugar, fewer artificial ingredients, and more nutrients such as protein and vitamins.

Eat more foods without labels, the foods your great-grandparents would recognize. As food guru Michael Pollan says, “Eat food. Not too much. Mostly plants.”

– Healthcare Author, Sima Michaels Dembo

References:

1. Center for the Science in the Public Interest, www.cspinet.org/new/200912291.html
2. Niman, Nicolette Hahn “Defending &rlquo;Foodies’: A Rancher Takes a Bite out of B.R. Myers,“ February 17, 2011, theatlantic.com/life/archive
3. Parker-Pope, Tara, “Six Meaningless Claims on Food Labels,“ New York Times, January 28, 2010.
4. Wikipedia, Nutritional Facts Label
5. DietaryGuidelines.com

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Fast Weight Diet Program

Trimming the fat in one's diet can be a great way to lose weight,and for those with high LDL cholesterol, it can pack a double punch by lowering cholesterol as well. Sometimes one change yields a huge difference. One patient just cut the weekly block of cheddar cheese out of her diet. After two weeks, she was surprised and thrilled to find that her pants were looser.

In most cases, particularly when high cholesterol is an issue, bodily changes may take longer. The steps below provide guidelines of where to look for unnecessary fat within your diet. Many programs suggest making changes gradually so that they can become part of your lifestyle and not leave you feeling deprived and prone to binge-ing on "forbidden foods." Our fast weight loss program encourages you to take more serious steps forward.

Here are some of Dr. Aron’s low fat diet tips:

• Don’t Be Chicken

  Stick with naturally lowfat chicken, turkey and fish. Limit red meat consumption to once a week or less. Trim all visible fat from meat. Remove the skin from poultry. Look up fat content in fish. While the fat in fish can be heart healthy omega 3s, if weight loss is the goal, choosing lower fat options can speed progress.

• No Day is Fry Day

  Baking, grilling, broiling and roasting meat/poultry/fish serve up less fat than pan or deep frying. Note that sauté means "fry" in French so don’t be fooled that sautéed foods are healthier than fried dishes when reading recipes and menus.

• Butter or Not

  Cut back on butter. Lowfat or fat free cream cheese is an option as are some of the butter alternatives on the market. Read the labels to make sure margarine is free of partially hydrogenated oils (transfats). When cooking, use cooking spray on pan surfaces. Sprays come in olive oil, butter and other varieties so you can choose what works best for dinner dishes, baking or the morning omelette.

• Moo-ve on over

  Switch to low or nonfat dairy products. Lower fat versions of mozzarella, cottage, feta or ricotta cheeses hardly taste different from their full fat cousins, if at all. For dessert, nonfat frozen yogurt, sherbet , sorbet or soft-serve ice cream are generally lower in fat than hard ice cream. Be sure to check nutritional labels though because some brands do have high fat content despite their "frozen yogurt" or "sorbet" label. Experiment with various low fat dairy products to see which suit your taste. Some brands of the same product taste and/or work better in recipes than others.

• Read the Labels

  Read nutritional labels and steer away from foods containing partially hydrogenated oil, palm oil, coconut oil or lard. These are notoriously high in bad cholesterol. Beware of store bought baked goods which often contain these ingredients. Look for low fat alternatives or bake your own using small amounts of unsaturated oils and fats (e.g., vegetable oil, lowfat yogurt).

• Be Fruitful

  The healthiest lowfat or nonfat dessert is fruit. Try new fruits in season. Combine them with Cool Whip topping and angel food cake (which are also lowfat) for special occasions. Other lowfat desserts to satisfy a sweet tooth include sugar free jellos and puddings, flavored lowfat/nonfat yogurts and frozen fruit bars (that don't contain cream). If overall healthy eating is a goal, steer clear of products containing artificial sweeteners.

• Salad Days

  Use salad dressings, homemade or store-bought, that contain olive oil or other unsaturated oils. Mix together with vinegar, lemon juice and/or mustard and fresh or dried herbs to taste. If the dressing has fat of any type, use it sparingly. Many a healthy vegetable salad has turned into a high fat sabotage due to liberal use of dressing.

• Dining Room

  Restaurant eating can pose special challenges since diners are not aware of all ingredients used. Some basic guidelines: order meat/fish/poultry that is grilled, roasted or baked. If choosing broiled meat, ask them to broil without oil. Request sauce and dressings on the side so that the amount consumed can be limited. Skip the butter on the bread. Ask for lowfat milk instead of cream for coffee. Stay away from soups unless the fat content is known; many restaurant soups contain high amounts of oil or cream.

Weight Loss Consultation

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Protein + Great Taste = Less Hungry

Strawberry Cheesecake protein bar only 140 calories?

New protein bars with satisfying flavor

Exclusively available at WeightLossNYC

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“to shake or not to shake?”

Even if you never use a salt shaker at your meals, you may be ingesting far more sodium than your body needs, putting you at increased risk for high blood pressure (hypertension), strokes, cardiovascular disease and, it’s likely, ulcers and heartburn as well.

Yes, our bodies do need salt. It contains sodium which is an essential mineral. The recommended level for most Americans, which includes children, all African Americans, adults over age 40 and anyone with high blood pressure is 1500 milligrams (mg)/day. The recommended level for those who fall outside these categories is 2300 mg. Most Americans consume 3000-8000 mg/daily! Thus, most Americans are consuming two to five times the amount of sodium needed each day!

Weight Loss Tip: Use WeightLossNYC's Free Online Nutritional Calculator

Health experts have sounded a loud warning: Reducing intake to appropriate levels could save 150,000 lives per year, mostly by preempting high blood pressure.

Laudably, the U.S. Food and Drug Administration (FDA) recently announced plans to reduce the amount of sodium in restaurant and processed foods gradually over the next ten years. Will this be enough and fast enough to reverse the effects of high sodium on Americans’ health? It’s certainly a step in the right direction but consumers must also educate themselves and make lower sodium choices.

Most Americans due to time and convenience factors will continue to use some processed foods. The key is to consider the sodium content (as well as fat and calories) on nutritional labels. — A typical example:

• Tuna fish (half of a 5 oz. can) = 250 mg.
• 2 slices of whole wheat bread = 150 mg.
• 1/2 can (7.5 ozs) of Trader Joe’s chicken noodle soup = 730 mg.
• TOTAL = 1130 mg. which is 75% of most Americans’ daily sodium limit

You can easily imagine eating a bowl, instead of a cup of soup, which means 1460 mg. from soup alone with a total sodium count for this ostensibly healthy lunch (it does include heart healthy fish and low fat soup after all) of 1860 mg.! What if you add a few crackers with this lunch (81 mg. for 3 Ritz crackers) or a pickle (280 mg. for a medium one) with the sandwich? Do you feel your blood pressure rising?

Read More Weight Loss Tips from Dr. Aron, Bariatric Physician

Dining out can be an even greater sodium nightmare. Meals, particularly fast food meals, often contain 5000 mg. or more of sodium. Adding sodium can also be a mask for using less than the freshest produce and other ingredients in processed foods. Add preservatives, some of which include sodium and watch those blood pressure numbers rise.

Eat Fresh, Not Processed, Foods

The antidote: eat fresh, not processed. Fresh fish, meat, poultry and vegetables, prepared simply with a couple shakes of salt and desired herbs provides sound nutrition without excess sodium. Add freshly prepared pasta, beans, rice, quinoa or other whole grains for variety and even greater nutritional value.

Eat Fruit Liberally

Eat fresh fruit liberally. Now is the time the Farmers Markets and grocery stores are stocked with an abundance of fresh peaches, plums, melons, cherries. Low in sodium and high in taste, fruits are easy to snack on and don’t pack the sodium that pretzels and other processed snacks do. In the winter when fresh choices aren’t as plentiful, dried fruit in moderation (watch the calories) can replace some of the recommended 2-5 daily fruit servings.

Plan Your Grocery Shopping

Read Nutritional Labels

Be creative and read nutritional labels. Look at cooking magazines and websites for healthy menu options. A little planning goes a long way. Also keep in mind that as your taste buds get used to the taste of fresh and not processed, food will taste better, while treating your body better. Eating fresh will also usually mean keeping your calories and cholesterol in check. And your waistline.

Learn more about WeightLossNYC's Diet Plans

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Supplement Your Weight Loss Wisely

Don't Believe the Hype

Granola Bars

Protein shakes

Protein Bars

Vitamin Waters

Your best defense: Read the nutritional labels

Get Smart

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