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Tip of the Month
Planning is the Key to Winning
 
Benjamin Franklin once said, "By failing to prepare, you are preparing to fail."

It seems like being busy is a way of life for everyone, especially as summer comes to a close. Now, more than ever, it's important to make sure you're giving yourself all the tools you need to succeed-and that means making sure you have healthy meals and snacks ready to go. When it comes to controlling our weight, preparation Grilled Chicken
is key!

Pack lunches the night before so you won't wind up at the drive-thru window or vending machine when noon rolls around. Make dinner menus, and stick to them. If you find you're too tired to cook in the evenings consider setting aside time to make freezer meals over the weekend. Stock your desk with bottled water and low-calorie snacks, like fruit and sunflower seeds.
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Did You Know?
Snacking can be a good thing! Healthy snacks help you make better choices by ensuring you don't show up to meals feeling ravenous.

To keep snacks healthy and productive, try to keep them between 100 and 200 calories. Fruits and nuts are good choices, but don't be afraid to reach for a protein boost. Plain, sugar-free yogurt or cottage cheese can help you feel full until your next meal. They can also work to stabilize your blood sugar as well.

Of course, it goes without saying: optimal snacking means avoiding junk foods. A 100 calorie cookie package may not put much of a dent in your daily caloric intake on its own, but it could defeat the purpose of snacking by leaving you hungrier than ever just an hour later. 
 
Quote of the Month
"The will to succeed is important, but what's more important is the will to prepare."

Bobby Knight
                                                                     
Recipe of the Month

"If dieting has you wanting for something crunchy and salty,
Kale Chips are a superfood alternative to greasy bagged chips."

Kale Chips
In the Know with Dr. Bo
Dear Dr. Bo,
 
Lately I seem to have hit a plateau in my weight loss. It's driving me bonkers. The scale used to reward me for my efforts. Now I feel like I'm working hard for nothing. How can I put a stop to this? 
 
-Jeanette W.
Dear Jeanette,
 
Plateaus are a natural part of the process, so don't let them discourage you. If you keep up your healthy habits you will ultimately reach any healthy and realistic goal. Remember, healthy weight loss isn't about adopting habits temporarily for a quick win. It's about making total lifestyle changes.

This doesn't mean plateaus aren't a good opportunity to examine your habits. Sometimes a plateau indicates you're falling prey to some common calorie traps. Make sure you're reading labels. Just because a food looks healthy doesn't mean that it is. Some fruit yogurts, for example, have enough sugar and fat in them to make them as unhealthy as a candy bar. Some "health food bars" are even worse than candy bars. "Health washing" is a real marketing phenomenon, but the Nutrition Facts labels don't lie.

Fortunately, healthy versions of yogurt, granola bars, and other "trap foods" do exist-but you have to be mindful about looking for them. Nine times out of 10 the traps will be the issue, so try keeping a food journal for the next 5 to 7 days to see where you need to start making some swaps. Try to think of snacks as "real food" rather than "snack food." Humus with vegetables, fruit and some nuts, or a simple yogurt are all great ways to get healthy balanced calories, without going the prepackaged snack food route.
   
Bo Rosenblat M.D.
Chief Physician
 
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In health,


Bo Rosenblat M.D.
Chief Physician
Dr. Bo's Diet Center
(516) 284-8248
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