Weight Loss Tips for Dining Out

Nationwide statistics show Americans dining out for almost 1/3 of their meals, with almost 1/2 of their food budget spent at these establishments.[1]

Given our tendency to dine out, it is worthwhile to consider ways you can manage and maintain your weight loss dieting program on the go. Some simple guidelines follow, as well as some links to some of our more popular posts past:

• Dr Aron’s Simple Diet Tips
• Slim Down with Soup
• 7 Easy Eating Tips to Slim Down
• Gain More Self Control, Not Weight
• 5 Unusual Weight Loss Tips
• Your Social Circle Can Make or Break Your Eating Habits
• Fast Weight Loss the Low Fat Way

Simple Tips for Planning Ahead

• Avoid unlimited buffets and junk food franchises. Salad bars are good if you choose the healthy staple items not the dangerous ones.
• Cater to places with extended menus to help you find healthy choices you will like. Favor seafood and salad places for healthier fare. Soups can be good, but know what you are choosing. Ask.
• Best to plan ahead to dine out instead of splurging on surprise outings. Consider reviewing online menu before going so you will know what you will have.
• Focus on eating for nutrition, not as a social activity. Make reservations to manage your cravings and limit the temptations to drink and snack while waiting. You can even have some small healthy crudite before leaving home to settle your stomach.
• Stay away from large portions and fried food places. Know what is reasonable for you to eat and enjoy with your diet.
• Consider sharing entrees with friends to manage your portions. Don’s be shy about tossing aside bread and extra carbs. Send away any extra munchies the waiter puts on your table. Only eat what you intend to eat.
• As always, start to drink water as soon as you arrive and while waiting for meal.
• Ask your server about options — extra salad instead of a heavier side dish. Bring your own dressing if you want to be sure of low calories. Add veggies to your entree to fill you up and slow you down.

Power Tips — Know your Menu Vocabulary

• Bad: Buttery, Breaded, Buttered, Fried, Pan-Fried, Creamed, Scalloped, Au Gratin.
• Better: Grilled, Baked, Steamed, Broiled, Poached, Stir-Fried, Roasted, Blackened.
• Avoid: Cream sauces, made with milk, mayonnaise, cheese or oil.
• Look for tomato based sauces instead. Order all sauces on the side and use sparingly.

Follow Your Diet Plan

As always, follow the diet guidelines presented to you by Dr. Aron. She will have told you your calorie limits and suggested foods for you to enjoy and avoid. Fill up on water, salad and vegetables first. Focus on your friends more than the food. Slow down and pace yourself so you can enjoy your meal and not be left hungry and crave more. Your body also needs time to recognize the food in your system to trigger satisfaction. It is also more than OK to leave the table a little hungry. You never need to stuff yourself, be gentle to your body.

Looking for More Motivation to Lose Weight?

Align with Dr. Aron at WeightLossNYC™ and start losing weight today. Call 718-491-5525 or visit WeightLossNYC.com

From: Division of Family & Community Engagement
Subject: Summer Meals Start on June 27

Dear Parents:

We are excited to share with you news about our annual Summer Meals program for all New York City children. The Summer Meals program is crucial to ensuring that New York City children are well fed beyond the end of the instructional year.

Summer Meals provides free, healthy breakfast and lunch to all children—regardless of New York City residency—ages 18 and under at hundreds of locations around the City. Children do not need to register or show any kind of documentation or ID to enjoy a delicious meal.

This year’s Summer Meals program will launch on Saturday, June 27, one day after the last day of school for New York City students. Starting June 27, breakfast and lunch will be available at hundreds of public schools, community pool centers, NYCHA complexes, libraries, and other locations throughout the five boroughs and spread across neighborhoods. Additionally, there will be four mobile food trucks offering meals seven days a week throughout the summer at locations frequently visited by children and families.

We encourage you to share this multilingual flyer about our Summer Meals Program with your constituents. Schools were also encouraged to distribute this flyer, which provides information on the program, including our first-ever, free SchoolFood App (for both Apple & Android), an easy way for families to locate Summer Meals sites near them. Families can download the free app by searching “SchoolFood” in the app store. Families can also find locations by visiting schoolfoodnyc.org, texting “NYCMEALS” to 877-877, or via 311.

Thank you for partnering with us to make the Summer Meals program a resounding success for our children and families.

Best,
http://www.schoolfoodnyc.org/

Is your favorite food making you sick?

A new study in the journal Nature suggests that emulsifiers—commonly used ingredients in many favorite processed foods—may be interfering with bacteria in our digestive tracts and causing increases in metabolic syndrome, inflammatory bowel disease, and obesity.

Ingredients such as lecithin, carrageenan, polysorbate80, polyglycerols and xanthan and other “gums” improve the texture and shelf-life of many supermarket foods and keep ingredients such as oils and fats from separating. They are found in many ice creams, baked goods, salad dressings, veggie burgers, non-dairy milks and hamburger patties.

In the study, when fed emulsifiers, the mice who had normal immune systems developed mild intestinal inflammation and a metabolic disorder that led them to eat more. They became obese, hyperglycemic and insulin resistant. The mice with abnormal immune systems developed chronic colitis.

Several commonly used ingredients in many popular processed foods could be interfering with bacteria in our digestive tracts yielding increases in obesity, metabolic syndrome, IBS and more. Dr Aron can help you address many of these health concerns.

Food additives could be inducing inflammation

Emulsifiers seem to change the gut microbiota (or environment) and how bacteria interact with the intestine. This paves the way for inflammation. While emulsifiers may not be the sole cause of the rise in obesity, they could very well be a factor.

Many emulsifiers and food additives are considered safe by the US Food and Drug Administration (FDA). However, the FDA has not determined safe levels of consumption, particularly because people consume emulsifiers in so many different foods.

Additional studies on humans are needed to better understand how emulsifiers impact humans.

Are you needing to lose weight?

Oksana Aron, M.D. is a bariatric physician and internist, specializing in medical treatment of overweight and obese persons:

“Through our comprehensive program, many individuals have lost well in excess of 20% of their initial body weight using a combination of appetite suppressants and a low calorie diet, while eating just regular grocery store foods.”

You can visit Dr. Aron’s website at WeightLossNYC.com

Citations

• Sima Michaels Dembo, MPH, is a health care consultant and writer. She is a guest contributor to this blog.
• Chassaing, Benoit, et. al., “Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome,” Nature, 519, 92-96, Published online 2/25/15. Accessed 3/5/15.
• Grossman, Elizabeth., “How Emulsifiers Are Messing with Our Guts (and Making Us Fat),” Civil Eats, February 25, 2015. Accessed 3/5/15.

Organic milk: Does it help you lose weight?

Organic or non-organic? Whether we’re talking about fruits, veggies, meats or dairy, opinions abound.

While some claim it doesn't make a difference, a recent study published in PLoS One proves that organic milk is healthier for you than conventional milk. Here’s why:

It’s all about the fatty acids

Cows producing organic milk are fed grass with high omega-3 fatty acids, while cows used for conventional milk are fed corn, which have higher levels of omega-6 fatty acids.

• Organic milk has a healthier balance of omega-3 fatty acids and omega-6 fatty acids in all types of milk but nonfat milk, which can aid weight loss or help maintain your weight.
• In the samples taken in the study, the total amount of fat in the organic milk was the same as the conventional milk. But when comparing the types of fatty acids, organic milk had 62 percent more omega-3s and 25 percent fewer omega-6s.
• Both omega-3 and omega-6 fatty acids are essential to a healthy diet. Omega-3s can be found in fish and flaxseed, while omega-6s can be found in many fried foods. The right balance of both is key. Omega-3 and omega-6 fatty acids offer health benefits, but when it comes to milk, organic milk may be your healthiest option.

Struggling with your weight?

Weight loss expert Dr. Aron will personalize a healthy weight loss plan just for you so you can lose weight fast. Call 718-491-5525 for your initial consultation, or visit WeightLossNYC.com for more information.

What’s your excuse?

Sometimes, the only person standing in the way of your own success is staring straight back at you in the mirror. How many times have you sabotaged your weight loss plans? How many times did you give up too soon?

You’re not the only one. Losing weight is just as tough mentally as it is physically. If you can get your mind in shape first, the rest of your body will follow. Do any of the following excuses sound familiar?

• I’m too tired

  Did you know that regular exercise could actually boost your energy? Perhaps you need to kick it up a notch—or get started on an exercise regime—in order to feel refreshed and start losing some weight.

• I don’t have enough time

  We always have more time than we think. How many hours a day do you spend watching silly stuff on YouTube? Reading the paper? Clicking through the channels? Swap those idle times for doing something healthy such as taking walks or learning to cook healthy food to set your weight loss goals in action.

• I don’t want to get injured

  If you start off easy and take baby steps, there won’t be any need to worry about injuring yourself from light exercise. Try working out with a friend or family member and go at your own pace. Or, work with a trainer who can customize a workout for you.

• It’ll be too expensive

  Eating healthier foods will save you money in the long run. Whole foods are cheaper than packaged, processed foods, and they'll keep you healthier, which means your health care costs will be cheaper as well. Special diet foods aren't required.

You don’t need a gym membership

If you can stay motivated and work out on your own. Walking, jogging, stair climbing, riding bikes and swimming don’t cost you a thing. You can also check out your local community center for low-cost fitness classes.

There are countless excuses that get in the way of losing weight. No matter what yours is, today could be the first day to a healthier life if you first switch to a positive attitude.

Don’t delay another day to improve your lifestyle and lose weight

WeightLossNYC will show you how to lose weight and feel great while you’re at it. Schedule your initial consultation by calling 718-491-5525 or visit our website at WeightLossNYC.com

Colorful Weight Loss Ideas

There’s a lot more science to how much we eat than we think. According to a new study called “Plate Size and Color Suggestibility” published in the Journal of Consumer Research, the color of your plate affects how much food you eat.

When there is a low contrast of color between your plate and food, you will serve yourself and eat more food—as much as 22 percent more—than when there's a high contrast of color between your plate and food. Over time, this can cause extra pounds and an expanded waistline.

The study also found that reducing the contrast of color between your dinnerware and background (tablecloth, place mat) can reduce over-serving by up to 10 percent.

Takeaway: Don't just vary the color of healthy foods such as veggies and fruits on your plate--also work on dining with plates in a sharp contrast to what you're eating so you pay more attention to portions. Choosing a dining "background" with a low contrast to your plate will enhance the effect.

Another tip: Serve on small plates for smaller portions. The larger the plate, the larger the portions!

Winning Tip: Make a weight loss diet plan that gets results quickly and safely. Schedule an appointment with WeightLossNYC® today by calling 718-491-5525

Weight Loss Nutrition

Maintaining a healthy weight and/or losing unhealthy weight is a science. What does it all boil down to? Calories, plain and simple.

Figure out how many calories you need

Here’s a quick formula to estimate calorie needs on a daily basis:

Your Weight X 12 = Number of calories needed for weight maintenance

To lose about 1 pound per week: Reduce intake by 500 calories/day

Weight Loss Tip:

Need help coming up with a healthy diet program you can actually stick to?

Call Dr. Aron 718-491-5525 today and get started

A new you in 7 minutes?

Lose the Wait. Lose the Weight.

What’s your excuse for not working out? Whatever the reason, you're not alone. Busy schedules, and juggling work and family life typically leave the average American adult with little time or energy to hit the gym, but there is a solution for you.

Whether you’re trying to drop some pounds or stay in shape, you need regular exercise. But when you’re short on time, what do you do? You get creative. That’s why this 7-minute workout routine is perfect for someone like you who has the desire but not the time. Check it out.

Get the most out of your short workout

Turns out just 7 minutes of high-intensity interval training can make a difference. By doing just 8 to 12 repetitions of resistance training for each muscle group at 40% to 80% intensity for two or three non-consecutive days a week, busy people can still put in a good workout that promotes weight loss, according to the American College of Sports Medicine. Two to four sets of each muscle group with two to three minutes rest in between each exercise are recommended.

Try exercises such as side planks, abdominal crunches, squats, lunges, push-ups and jumping jacks for 30 seconds each with a 10-second rest period in between. Do them for a total of 7 minutes and you're on your way to a fitter, healthier body.

Now there are no excuses! This is not only a great alternative to 30 or 60 minutes or longer of exercise, but you’ve got an effective way to lose body weight and fat.

Lose Weight Fast

You can lose as many as 10 to 20 pounds each month—or more! Schedule your first consultation with Dr. Aron today so you can learn how. Call us today at 718-491-5525.

Know your Omega-3s and 6s

Also known as Omega fatty acids, fish oil can help your health in many different ways and should be an important cornerstone of your everyday diet. Read on for more information on how you can benefit from fish oil.

Burn fat faster

Health benefits

Additional benefits of omega supplements:

• Moderate amounts of Omega-3 fatty acids in your diet have shown to reduce your risk of a first heart attack by 30%.
• Symptoms in such inflammatory diseases as rheumatoid arthritis and Crohn's disease are also decreased.
• Omega-3 fatty acids also prevent artery-hardening and heart disease-causing plaques

Start losing weight today

Looking to lose weight the fast and easy way? Well, aren’t we all… In addition to a healthy diet and exercise plan, try these weight losstips and tricks to shed some pounds and stay on track with your weight loss goals. Better yet, these helpful hints require almost no effort at all.

1. Rest up.

   Did you know? People who only get 5 hours of sleep can gain as many as 2 lbs. in 5 days. They also consume 6% more calories, according to a new study from the University of Colorado, Boulder. So be sure to catch some Z’s in addition to eating right throughout the day.

2. Start with a hearty breakfast.

   Curb those carbs in the morning and opt for a healthy egg-and-veggie scramble or omelette instead. Eating eggs in the morning instead of a bagel equals 264 less calories consumed the rest of the day, says a Saint Louis University study. Its protein can also help you stay fuller.

3. Don’t hold off on eating lunch.

   Some people let their hectic schedule dictate when they eat lunch, but that can affect your weight loss goals. Eating lunch late (after 3 p.m.) can cause you to lose less weight and have a lower insulin sensitivity. Even when eating healthfully, waiting too long to eat can undermine your diet’s effectiveness.

4. Think small.

   People eat 35% less when eating from a small, individual plate rather than serving themselves from a large platter in the middle of the table.

5. Remember what you ate.

   Thinking back on what you ate for your last meal and how satisfied you were can help you consume 30% less calories at snack time.

6. Ditch TV watching while eating.

   People who eat while watching TV consume 288 more calories per meal on average compared to those who don’t. This is an easy, no-brainer way to eat less.

Want to lose 10 to 20 lbs. in a month, possibly more?

Dr. Aron is here to help: Get your own structured medical diet plan that will get you in shape for spring. Call 718-491-5525 today for your first appointment.