Eating Out

Defeating Temptations While Eating Out

With oversized restaurant portion sizes and the plethora of fattening menu choices, dining out can become a bit of a headache. Consider these tips the next time you are asked to dine out and enjoy…

Know the menu.

If there is ever a chance for you to preplan before you dine out… do it. These days you can access almost any menu online to make it easier for you to choose a wiser menu option before even going to the restaurant. This will equip you with the tools needed to make wiser selections.

Know your portion sizes.

To help you become familiar with healthier portion sizes here are some ideas to help you when dining out.

  • Your fist is about the same size of one cup of fruit or pasta.
  • Your thumb (tip to base) is the size of one ounce of meat or cheese.
  • Your palm (minus fingers) equals three ounces of meat, fish, or poultry.
  • Your cupped hand equals one to two ounces of nuts or pretzels.

Know how to order.

  • Try ordering menu items a la carte. Platters, combos, and meals may come with extras you might not want. For example, a group of side items can make a great meal and fruit can make a delicious appetizer.
  • Ask about the size of the dish. This could be important information when watching calories. Ask for smaller portion sizes (lunch portion size).
  • You can add vegetables to just about anything (salad, pasta, soup, and cheeseburgers) if you just ask.
  • Watch out for cheese, sour cream, gravies and special sauces. These can add a number of unexpected calories.
  • Ask for your food not to be prepared with butter, cream sauces or oil.
  • When in doubt, opt for brighter color. Most high-calorie, high-fat menu items are brown, beige, white or pale yellow (other than some desserts, of course).

Know to always bring some home.

As soon as the plate is set in front of you, know that you should bring some home. Divide your food and only eat half of the portion given. If having some left on your plate is too much of a temptation, ask your server to wrap up the other half or for a to-go box.

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Doctor’s Notes 3/12

Water: Weight Loss Wonder

Water is an important catalyst in losing weight and keeping it off.

Water suppresses the appetite naturally and helps the body metabolize stored fat. By drinking water before eating, it also allows you to fill up faster which in return, makes you eat less and lose more weight. Drinking water regularly can help muscles increase, fat to be lost, and skin to shine, creating a better version of the body you have.

Most people confuse thirst and hunger, often mistaking the former for the latter. Clinical studies have shown that 37% of people mistake hunger for thirst because the thirst mechanism is so weak. By doing so, the body is led to think that it needs food when what it’s really asking for is water. Moreover, the fact that the symptoms of dehydration (i.e. feeling weak, dizzy and cranky) mimic those of hunger contribute to people’s confusion between the two signals. When you are feeling hungry try drinking water first to see if this will satisfy those hunger craving.

The average recommended amount of water to consume is 64 ounces per day. Try to set goals for yourself to ensure that you are getting the recommended amount (Eight 8oz, Four 16oz. or Two 32oz. glasses/bottles) per day. Achieving this goal on a daily basis will allow you to give your body what it needs to be healthy.

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Lifestyle & Fitness: Lose it at Work…

Five ways to lose weight at work.

Give workplace weight gain the pink slip by employing these tactics for taking more steps, making healthier food choices, and managing stress, candy, and caffeine.

Break for stress.

Get in-tune with yourself. When you’re feeling frazzled and stressed… take a break. Try to take at least 5 to 10 minutes to get away from the cause of your stress. Get up and stretch, walk around, and/or refresh yourself with water. Use this as an alternative to allowing your stresses trigger your cravings which causes you to munch on foods that are not needed. By doing so you will stay in control, and make wiser decisions.

Pick tea over coffee.

Coffeemakers are as customary to the workplace as neckties and deadlines, but if your afternoon cup of java is loaded with caffeine, sugars and fats, you could be overloading your body with unneeded and unwanted calories. Satisfy yourself tea instead and get rid of the unwanted extras.

Hit up the water cooler.

When filtered water is available, people are more likely to drink it. Not only will you have to get up to fill your cup, but also water can help you shed pounds.

Snacking – healthy alternatives.

When your hunger starts attacking at 4 p.m., prepare yourself and munch on healthier snacks (trail mix, dried fruit, carrots, or nuts), that you’ve brought to work. Go outside to get some fresh air or get away from your work area. This combination will help you get rid of your cravings and you will decrease your overall fat and calorie intake because you did not go for that cookie, or piece of chocolate, or bag of chips.

Bring your toothbrush to work.

Not only does brushing at work fight cavities, but it helps to fight against cravings too. Getting your breath minty fresh will reduce your cravings and will make you think twice about putting unhealthy foods into your mouth.

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Active Holiday Family Fun In Cincinnati

Get out of the house and into the fun this Winter! Cincinnati and Northern Kentucky offer a variety of indoor and outdoor activities for the entire family. Show off your new figure and your winter wardrobe while getting out on the town!

Cincinnati Duke Energy Holiday Trains

Cincinnati Holiday FunAn annual favorite, your family will enjoy the Duke Energy Holiday Trains at the Cincinnati Museum Center. Located inside Union Terminal, this season offers a train ride for the kids, scavenger hunt, music, dancing and a steam train trip through the Canadian Rockies in the five-story Omnimax theater.

Fountain Square Ice Rink

Enjoy being outdoors in the winter?  Skate some laps around the Fountain Square ice rink.  Whether you’re a novice or a pro, there’s room for all skill levels.  There’s plenty of food and other attractions on the Square to fill an entire day! Cincinnati Fun Ice Rink

Cincinnati and Northern Kentucky Carriage Rides

Spend some time with your significant other while taking in the holiday season on a carriage ride through downtown Cincinnati or Northern Kentucky.  Enjoy a trip along the beautiful skyline while listening to music in your carriage.  Heated blankets are available for those extra cold nights!

Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Fun Fall Family Outings!

Fall is here! For many of us this means the arrival of football, which costume party to attend, or how much or how little candy we’re going to eat. But Halloween is not the only reason fall is fun. The changing seasons, cooler temperatures and outdoor activities give families plenty of incentive to get out and enjoy this beautiful season. Here are some opportunities to get out and enjoy the great outdoors with your family:

Fall Festival-Kinman Farms Northern Kentucky Activities
Located near Burlington, KY, Kinman Farms has plenty of activities for both kids and adults. Take a hayride around the farm, see barn animals, ride a pony or relax around the bonfire. Try to make it through the 5-acre Corn Maze! Group rates and coupons are available on the website.

Magic Forest Halloween Hikes Fun and Exercise in Cincinnati
Take the kids on a non-scary Halloween walk on Friday, October 21. Call today or visit the website to schedule your hike through a pumpkin lit trail. Hikes last about an hour. Get out and enjoy the scenery as you encounter costumed characters.

Fall on the Farm Cincinnati Fall Activities
Any weekend in October head on out to Lebanon, OH, for a day of fun and activities at Fall on the Farm. Make your way through the “Corn Field Express,” a 7-acre corn maze! Enjoy pumpkin patch hayrides, a straw maze for the young ones, live goats, fresh apple cider, food, music and more. Admission is FREE!

Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.