Dr. A’s Habits of Health


The holidays are a time for enjoying friends and family which often involves eating more meals outside of the home. The more this happens, the more likely a person is to gain weight unless they learn to control their nutritional intake. Dr. Wayne Andersen, bestselling author of “Dr. A’s Habits of Health” shares the following important restaurant guidelines to help with this delicious dilemma.


  • Choose Before Booze: Typically, the first thing a waiter or waitress will do is ask you if you would like something to drink and after a busy day, a cocktail or a glass of wine seems like the perfect way to relax. But after just one drink, the inhibitory neurons in our brain start to shut off. Suddenly the 2,400-calories Bloomin’ Onion seems like a good idea! Instead of a cocktail, enjoy sparking water with lime or a splash of cranberry while you wait for your meal or if you decide to go with a cocktail, remember to order your food before you drink!

  • Stick to Your Pick: If you know where you will be eating out, call in advance and ask the restaurant to either fax or email their menu to you. These days, you might even find the menu on the Internet. Decide on a healthy dish and stick to it. Also, choose to go to a restaurant that serves healthy dishes. Stay away from the all-you-can-eat buffets and pizzerias!

  • Pack a Snack: If your dinner reservation will take you past a three hour time period without eating, then have a low calorie snack, like the Medifast Fruit and Nut Crunch Bar which has only 110 calories, before you go out. This will keep the appetite down while you wait for your table and will keep you from indulging in high-carb options like bread while you wait for your food to arrive.

  • Pan the Sauce: Stay away from cream sauces and soups, butter, oil, au gratin, breaded, Alfredo sauce, gravy and anything battered or fried. Blackened entrees are usually dipped in butter or oil, covered with spices and then pan fried.

  • Seal Your Own Meal: Never be afraid to take charge of your own meal. Choose lean cuts of meat such as loin and flank. If you’re having chicken, white meat contains less fat. Ask for meat, fish, or poultry to be prepared with minimal oil and butter or prepared “light”. Remember that the best preparation for your meal is baked, broiled, grilled, poached or steamed. And of course fresh is best!


Spending time, especially while dining, with friends and family is supposed to be an enjoyable experience so don’t stress but be mindful of everything you put in your body and if you are, you’ll be in much better shape to continue spreading the holiday cheer!


For more information about Dr. Wayne Andersen, please visit http://www.tsfl.com/

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