To Your Health

Restaurant Eating Tips
A Sweet Solution for Trick-or-Treaters
Upcoming Health Programs

Restaurant Eating Tips

– By Lindsey Marcus –

Is it possible to observe healthy eating habits while dining out? Of course it is. Although you have no guarantees that the entrée you ordered was prepared to your exact specifications, there are definite ways to feast happily without abandoning smart strategies. Almost any cuisine has healthier fare available to patrons; it is just a matter of being aware of what to look for on the menu, what items to avoid, and being a proactive consumer.

Restaurants and fast food establishments have become keenly aware of the need for healthier menu options. As the nation struggles to keep citizens' waistlines down and the risk for heart-related diseases at bay, access to healthier foods is a paramount concern. There is no need to fret over what to eat, as key words are sprinkling menu pages, indicating healthier choices for your dining pleasure.

The key words for a healthy, satisfying meal are steamed, roasted, grilled, low fat, or fat-free. Foods that are fried, creamy, buttery, jumbo, and flakey should be avoided or eaten sparingly. Even entrees that might appear healthy can be prepared in a non-healthy way. For example, all the colorful vegetables, beans, and low fat cheese found in a large salad can be for naught if it is drenched in mounds of fattening dressing. Any and all condiments, sauces or dressings should be used with moderation. Hundreds of calories and several grams of fat can be found lurking in these items, so proceed with caution. There is nothing wrong with modifying an order to your liking and requesting certain items be removed so you are not tempted.

Have you been invited to a dinner party at a local restaurant, but have no idea if the dinner options will wreak havoc on all your hard work at the gym? Not a problem. Call ahead and ask that a menu be faxed to you ahead of time. Perhaps the establishment has a website, and there is a link to the current menu selections. Being prepared for what lies ahead is half the battle, and once you know what your choices are, you will be less anxious about the food, and more attentive to the delightful conversation surrounding you. Once you're at the restaurant, kindly ask the server to prepare your food without additional butter or oil. Food can be cooked in lemon juice or healthier oils, including olive oil, canola, and soy bean.

Now that you are equipped with the wisdom to tackle temptation, don't forget that portion size is important. Often times, restaurant meals are quite a bit larger than the meals you prepare at home. When the meal is brought to the table, immediately divide your plate in half and take the uneaten portion home. Two meals for the price of one! If you don't feel that you are able to ignore the extra serving sitting on your plate, request a doggie bag from your server right away, and have them remove it for you until it is time to pay the bill.

Other options are to order an appetizer or two as your entrée or share an appetizer and a large salad with your dinner companion.

Ordering for a child can be especially challenging, as the children's menu can be riddled with fried food. Try to avoid carbonated beverages and opt for juices or milk instead. Make substitutions to their meals. Instead of French fries, ask for steamed vegetables. A reasonable portion of pasta with marinara sauce is a smarter choice rather than processed fish sticks.

So remember, you are permitted to ask questions and make reasonable suggestions when dining out. Make sure you know how a meal is prepared, share an entrée, control the amount of sauce or dressing you eat, and don't forget to savor the experience. Dining out can be a wonderful way to try new foods, but don't forget to eat in moderation and make sound decisions. Bon appetit!

A Sweet Solution for
Trick-or-Treaters

For many kids, Halloween is a night to acquire and eat as much candy as possible. But for those who wear braces, the entire Halloween season serves as a cruel reminder that most sweets are off limits.

Rye orthodontist Dr. Peter Maro wants to help. He is offering his patients (and any trick-or-treaters in the community) a pretty sweet deal. He will pay $2 for every pound of candy brought into his office between Nov. 1 and Nov. 14. He will donate an additional dollar for every pound of candy he receives to the Rye Free Reading Room.

"We wanted to find a way to get kids to not eat foods that could damage their braces and teeth, but still have a fun time on Halloween," said Dr. Maro.

According to the orthodontist, Halloween treats made with anything sticky like caramel are off limits, as well as hard candy, candy with nuts, gum and jellybeans.

If a child does eat something that damages his or her braces, it is important to get to an orthodontist right away, added Dr. Maro.

And because October is also National Orthodontic Health Awareness Month, Dr. Maro recommends that all children have an orthodontic screening by age 7 to ensure there are no growth related problems.

One extra incentive to make an appointment with Dr. Maro soon is the chance to guess the weight of the giant pumpkin in his office. The winner will be announced next month and win a delicious prize.

Dr. Maro's office is located at 262 Purchase St. Office hours are Monday to Thursday from 8 a.m. to 5 p.m. Call 967-2277 or visit www.marodontics.com.

Upcoming Health Programs

Greenwich Hospital

The Parkinson's Support Group will meet Tuesday, Oct. 31, 1:30 to 3 p.m. at the Greenwich Civic Center in Old Greenwich. The group is facilitated by Patricia O'Sullivan, APRN, and designed for people with Parkinson's, their families and caregivers. Miriam Shaw, RPT, will lead an exercise session. For more information, call 203-863-4277.

Infant/Child CPR training sessions will be offered Saturday, Oct. 28 from 9 a.m. to noon at 55 Holly Hill Lane, Greenwich. This single, three-hour session includes obstructed airway and meets American Heart Association standards. Suggested for parents, caregivers, and pregnant women in their first or second trimester. To register, call 203- 863-4277 or visit www.greenhosp.org. Fee: $65.

Adults coping with the challenges of having a family member with cancer are invited to join the Family Cancer Support Group every Monday from 5 to 6:30 p.m. in the Family Room in hospital's Oncology Unit (Med-3). The free sessions are led by an experienced cancer counselor and family therapist. For more information, call Judy Holding at 203-863-3147.

Bone up on osteoporsis Oct. 28, join Dr. Ivy Alexander for a special presentation on “Osteoporosis/Osteopenia: Prevention, Recognition, and Treatment,” 9 - 11 a.m. in the Noble Conference Center at the hospital. A Q&A session and handouts will be included. For more information or to register, call 203-863-3627 or visit www.greenhosp.org.

White Plains Hospital

The White Plains Hospital Center Emergency Department sponsors Domestic Violence Awareness Day Oct. 27. Three educational workshops will be conducted: Parenting Skills (1:30-2 p.m.), Protect Yourself (2-2:30 p.m.) and Elder Abuse (3-3:30 p.m.) There will also be educational exhibits in the Centennial Room from 1:30-4:30 p.m., with representatives from local agencies on-hand to hand out educational materials and discuss the issues surrounding domestic violence (agencies include My Sister's Place, Northern Westchester Shelter, Gay/Lesbian Coalition, White Plains Police Department, Pace Women's Justice Center, and more).

Count Dracula wants your blood! Join the Count and other holiday demons Oct. 31 from 8:30 a.m. to 4:30 p.m. for a Halloween Blood Drive. The hospital hopes to attract a larger than usual turnout to help fill its blood bank, which typically runs low during holiday months. Donors should be aged 17-75 and in good health. Giving blood takes about 30 minutes. Donors can rest and enjoy refreshments when they are through. Parking will be validated. To make an appointment, call 681-1057.