Craving Sweets?  Choose a fat free fudge bar instead of ice cream and save 200 calories.

Lose the takeout menu and cook your own meals.

Get new sneakers to exercise.  It'll motivate.

Buy a pedometer.

Get at least 7 hours of sleep.

Use cooking spray instead of butter on your pans.

Do pull-ups.

Buy individual-size portions of your favorite snacks, so you don't eat the whole bag!

Manage your time and it'll help minimize stress.

Train with unusual equipment to recruit more muscles.

Fiery spices such as hot peppers may help to speed up metabolism and slow eating.

Train with a friend.

Add cooked carrots or sweet potato and add to peanut butter to decrease calories.

Cross train.

Avoid processed foods that contain trans-fats.

Swap pureed cauliflower for half the cheese in mac'n'cheese.

Take your kids to the park.

Chew slowly.

Monitor weight, calories and even body fat.

Start running. (Obviously my favorite)

Do household chores.

Don't wait in line for machines.  Keep moving.

Swap a side of carbs for vegetables.  At Outback, try the salmon, tangy tomato low-fat dressing & two side veggies.

Cut rest periods in half when lifting.

When eating out, sauces and dressings on the side.

Be wary of zero calorie foods, it's usually not zero.

Use your mirror to motivate.

Set simple fitness goals each day.

Eat low-fat cottage cheese.  Try it with tomatoes as well as fruit.

Use your hands while watching tv and be less likely to eat.

Don't hold on while on the treadmill, burn more calories.

Train with elastic bands.

Drink Responsibly!

 (From Men's Fitness)

Do you know how many units of Botox other doctors inject?  Current recommendations of Botox are 15 units per site (forehead, between eyebrows, and crow’s feet) for most patients.  The usual price is $15/unit thus $225/site.  On May 15, we will reduce this to $13/unit.  This means most sites will be improved for only $195!  Those with special requests, deeper wrinkles, or need a touch up will be charged the extra $13/unit on this day.  That way you only pay for what you need. 

(Did You Know?   Latisse is used for eyelash lengthening and thickening.  Bring someone who has not used Botox or fillers with us before, both of you use one of these products and you will each receive a FREE box of Latisse.  There is a limited amount so call soon.) 

Filler prices have dropped too.  Restylane and Juvederm will now be $500, Juvederm Ultra Plus will be $550 and Radiesse will be $600.  On Filler Days we will continue the 10% discount.  HOWEVER, any new patient or a current patient wishing to try fillers for the first time will also receive the 10% discount on any office day. 

 Call us if you have questions or wish to set up an appointment.

Exercise legs.  The more muscles you can recruit, the more fat burned.

Eat less sugar.

Train abs heavy, not just sit-ups.

Snack smartly.

Go rock climbing.

Draw from the moment you knew you had to make a change.

Get a dog. Walking burns pounds.

Eat beans.

Combine cardio and weights. Jump rope between lifting sets.

Get off the couch and do an exercise during commercials.

Remove food temptation from your kitchen.

Plan cheat meals.

Order chicken fingers over wings.

Don’t quit cold turkey on your favorite foods.

Jot short-term goals on index cards.

Use the back of a teaspoon when tasting your dishes during food prep.

Load up on fiber.

Opt for dark chocolate over milk chocolate.

Do burpees, it works lots of muscles.

Don’t undo your training by eating poorly after working out.

Get a physical.

Skip the elevator.(one of my favorites, also park away from the entrance)

Do push-ups every morning.

Don’t drench your salad in fat.

Hold the fries with your burger-save 300 calories.

Write down everything you eat.

Run resistance sprints.

Don’t skip breakfast.

Eat out smarter.  Eat half and doggie bag the rest.

Go out for lunch less and brown bag the rest.

Stash sweets in hard places to reach.

After a party bring leftovers to work.

Eat healthy at a party first to limit later bingeing.

Challenge a friend to a sports contest. 

(From Men’s Fitness)

Eat six small meals a day.

Run 10 100-yard sprints. (Not all of these are for everyone!)

Wait 20 minutes before going for seconds.

Throw on a hoodie before working out.

Use a smaller dinner plate.Use a blue dinner plate. 

 Blue has an appetite suppressing effect.

Sub nonfat Greek yogurt for mayo and sour cream.

Eat peanuts from their shells, you’ll eat 50% less.

Chew on sugar-free mint gum. 

 Mint signals your brain to stop eating.

Snack on pistachios instead of pretzels.

Take up power yoga.

Train without eating beforehand once a week.

Run intervals.

Replace am bagel and juice with oatmeal and eggs.

Work out with your spouse, 34% more stick with their workouts.

Eat at the kitchen table, not on the couch.

Drink more water.

Poach, not fry, eggs, poultry, and fish.

Hit the pool, swim or WALK.

Take a real “before” photo.

Add skim milk to your am coffee rather than cream and sugar.

Bike to work.

Choose elliptical with handles.

Download a fitness app.

Crust proteins with panko crumbs.

Add strawberries to your whey protein shake.

Eat more avocados.

Portion control potatoes and pasta.

Look for “grilled, baked, sautéed, steamed, oven fried, roasted, and marinara” on restaurant menus.

Drink tea.

Keep your body guessing by changing exercise programs every 6 weeks.

Size up your proteins using your smart phone or palm as a guide.

Throw a towel over the treadmill display and push yourself harder.(From Men’s Fitness)

Many of our patients have asked for a Friday to receive filler to allow the swelling and settling to improve over the weekend.  This Friday from 11-2 pm we will offer a discount on the fillers (as well as Botox) for those who find Friday a more convenient day.  

 Call 513-793-5772 to schedule an appointment. 

Boston Marathon update.  Despite the temperature hitting 87 degrees, I finished.  My mantra:  live to fight another day. 

Melanoma has increased eightfold in women ages 18-39 from 1970 to 2009! 

Both types of rays from the sun, UVA and UVB can do damage to collagen fibers leading to premature aging of the skin AND can damage DNA contributing to skin cancer.  UVA rays penetrate deeper into the skin and have the ability to pass through glass and clouds.  SPF is an acronym for Sun Protection Factor which only rates the amount of UVB rays that reach the skin.  Therefore it is important to use a "Broadspectrum" product for both UVB and UVA protection. 

It is recommended that the SPF be a minimum of 15.  This allows 1/15^th of the sun's UVB radiation to reach the skin.  SPF 30 allows 1/30^th of the rays and a 96% UVB protection.  It is also recommended to apply sun protection 30 minutes before sun exposure to allow the chemicals to absorb into the skin.  Reapplying the product every 2 hours is necessary because the formulas break down in the presence of sunlight within that time.  Use about two tablespoons to cover face neck, chest, ears, and hands.

  (Did You Know?  Anti-oxidants like vitamin C serum when applied before your sunscreen help to prevent sun damage which can accelerate aging and wrinkles.)  

All of the sun protection products at our office have both UVA and UVB formulations.  We also sell a number of anti-oxidant, vitamin C serums.  Call to make an appointment to see one of our skin care nurses who will clarify which product would be best for you. The skin care nurses are available Monday through Friday with some evening and Saturday hours. 

Do you know how many units of Botox other doctors inject?  Current recommendations of Botox are 15 units per site (forehead, between eyebrows, and crow’s feet) for most patients.  The usual price is $15/unit thus $225/site.  On April 17, we will reduce this to $13/unit.  This means most sites will be improved for only $195!  Those with special requests, deeper wrinkles, or need a touch up will be charged the extra $13/unit on this day.  That way you only pay for what you need. 

(Did You Know?   Latisse is used for eyelash lengthening and thickening.  Bring someone who has not used Botox or fillers with us before, both of you use one of these products and you will each receive a FREE box of Latisse.  There is a limited amount so call soon.) 

Filler prices have dropped too.  Restylane and Juvederm will now be $500, Juvederm Ultra Plus will be $550 and Radiesse will be $600.  On Filler Days we will continue the 10% discount.  HOWEVER, any new patient or a current patient wishing to try fillers for the first time will also receive the 10% discount on any office day.  

Call us if you have questions or wish to set up an appointment.

Recently, I have come across a number of studies that have conclusions worthy of discussion.  Answer the following with true or false and see the answers below.

 A sports drink like Gatorade is the best pre-exercise way to hydrate.Thirty minutes of exercise daily is the least that helps to prolong your life.Omega-3s such as found in fish helps your heart but has not been shown to enhance the effects of strength training.During a marathon, racers have an increased risk of heart attacks.Compression garments after exercise slow recovery.Half of all golfers had their putting improve when they were told they were using a PGA pro’s putter.Cholesterol reducing statins have not been found to impact the muscles of runners.Exercise, while helping many physical aspects of one’s life, has no effect on Alzheimer’s.

 As you can imagine there is a trick to these statements and all of them are false. 

Low-carb, low-sodium sports drinks like G2 are absorbed the fastest and therefore drink PRE-exercise.  Gatorade should be used during or after exercise.15 minutes of exercise is associated with a 14% lower mortality and extended life expectancy of 3 years.Fish-oil supplements showed improvements in electromechanical measures of muscle performance.If medically cleared and properly trained, marathons and half marathons are as safe as most other sports.Compression garments after exercise lowered heart rates and lactate levels.38% improvement occurred when told a golfer was using a PGA pro’s putter.  A sizeable placebo effect.Creatine kinase, a marker of muscle damage, was 36% higher the day after a race in those who took statins over those who did not.  Check with your doctor to see if you can hold taking the statin for a few days before a race.Lastly, those with a genetic risk for Alzheimer’s benefitted with regular exercise as evidenced by reduced amyloid plaques similar to those without the genetic risk.

The Harvard School of Public Health found that eating processed foods such as bacon, sausage and hot dogs daily will increase the risk of dying young by 20%.  Daily intake of unprocessed red meat increases the risk by 13%.  The current 2012 study reviewed over 37,000 men followed for 22 years and over 83,000 women for 28 years.  In a 2010 study analyzing over 1,600 studies from four continents they found that processed meats increased the risks of heart disease 42% and diabetes 19%.  Unprocessed red meat showed neither increased risks. 

The specific ingredients that increase the risks of heart disease, cancer, and diabetes found in red meat include saturated fats, heme iron, sodium, nitrates, preservatives, and carcinogens when cooked.  Heme iron produces cell-changing compounds.  Sodium can increase blood pressure.

 (Did You Know?   Botox Day tomorrow.  Discounts on Botox and fillers.  Bring a friend who has not been here before and you both receive a free box of Latisse.  Limited supplies ask about details.) 

Despite the conflicting studies from the same institution, there are some practical and helpful changes all of us should consider.  Limit consumption of unprocessed red meats to 2-3 times per week and keep to a card-deck size serving.  Increase the amount of fish, chicken and nuts to provide the necessary protein.  Continue to eat heart healthy foods such as oatmeal, salmon, avocado, olive oil, nuts, berries, legumes, spinach, flaxseed and soy.

Do you know how many units of Botox other doctors inject?  Current recommendations of Botox are 15 units per site (forehead, between eyebrows, and crow’s feet) for most patients.  The usual price is $15/unit thus $225/site.  On March 20, we will reduce this to $13/unit.  This means most sites will be improved for only $195!  Those with special requests, deeper wrinkles, or need a touch up will be charged the extra $13/unit on this day.  That way you only pay for what you need.

 (Did You Know?   Latisse is used for eyelash lengthening and thickening.  Bring someone who has not used Botox or fillers with us before, both of you use one of these products and you will each receive a FREE box of Latisse.  There is a limited amount so call soon.)

 Filler prices have dropped too.  Restylane and Juvederm will now be $500, Juvederm Ultra Plus will be $550 and Radiesse will be $600.  On Filler Days we will continue the 10% discount.  HOWEVER, any new patient or a current patient wishing to try fillers for the first time will also receive the 10% discount on any office day.