Healthy Summer Snacks

by Marcus Miller - Robard Staff June 9, 2014

Whether it’s a vacation, taking the family for a day in the park, or just hanging out with friends on the beach, summer is considered the ideal time to be out and about.  While we’re out, we may tend to grab a snack to carry us through the day. However, in the midst of enjoying ourselves we end up reaching for the water ice, ice cream, and other sweet (but unhealthy) snacks.

Take a look at these summer treats that go great with the season, and your diet!

Grilled Vegetables: If you haven’t yet, I’m sure you will visit a barbeque or a cookout soon, maybe even host one of your own. When you do, try throwing some vegetables on the grill such as zucchini, onions, eggplant, bell pepper, or any other low-calorie vegetable that you enjoy. It will add a lot of flavor to your meal, but won’t add nearly as many calories as other side dishes that will be close by.

Watermelon: Watermelon is an ideal fruit for the summer season. With a name like “water” melon, you would think it is made of a lot of water, and you would be right. A cup of diced watermelon contains 92 percent water, perfect for hydration during those hot summer days. Watermelon is also high in Vitamin A (helps with eye health) and Vitamin C (helps strengthen the immune system), add the delicious flavor and you have your prototypical summer treat.

Salads: Salads are relatively easy to make, and convenience is certainly what we are looking for when it comes to summer. However, try changing things up by adding some whole grain to your salad such as wheatberry or tabouli. Adding whole grain gives you the chance to taste something new as well as bring all the nutrients and benefits that comes with whole grains. If you’re looking for some healthy ways to add toppings to your salads, take a look at this.

Just because we find time to take a break during the summer doesn't mean we have to take a break from our diet. These snacks are great to enjoy in the summer and don’t come with the guilt of not sticking to your diet. If you have any other snack ideas that you love to use during the summer feel free to leave them in the comment box below. 

 Links:, Webmd, Redbookmag,com

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Filed Under: Eating Habits | For Dieters | Healthy Eating

The World's Increasing Weight Problem

by Marcus Miller - Robard Staff June 2, 2014

Over the years weight and obesity* has become an increasing concern in America. However, a recent study shows that this issue spreads beyond our borders. 

The recent study published in the medical journal The Lancet, gives a comprehensive look at obesity around the world and the results are universally the same: obesity is rising. The study analyzed 188 countries and it took a look at obesity rates from 1980-2013. During that time, they found that the obesity rate rose 8 percent for both men (from 29 to 37 percent) and women (from 30 to 38 percent). Also, overweight* and obesity rates increased in children and adolescents by almost 50 percent, with the increases primarily occurring in developed countries. 

 Even with the obesity increasing around the world, the United States continues to contribute most to the rising rate with 13 percent of its population, or 87 million, being obese. However, they are a couple of silver linings that we can consider. For one, developed countries such as the United States have seen their pace of obesity slowed recently, and our physical activity levels are increasing. With and increased activity rate and better dieting methods maybe we'll be able to be one of the few (or the first) countries to decrease the rate in the future.

For more information on the study, click here.

*Overweight- Body Mass Index (BMI), or weight-to-height ratio, greater than or equal to 25 and lower than 30.

*Obese- BMI equal or greater than 30.

Links: Institute for Health Metrics and Evaluation, USA Today

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Filed Under: For Dieters | For Providers | Healthy Lifestyle

Add Flavor, Not Calories

by Marcus Miller - Robard Staff May 28, 2014

In an effort to make our food taste as good as possible, we sometimes add unnecessary calories to our meals. Oils, dressings, and sauces certainly can liven up a meal, but it comes with a price. Calories and fat are staples in those types of items, making a potentially healthy meal, a meal that could add pounds that you don’t want.

Here are some ways to spice up the flavor of your meals while still maintaining a healthy diet:

Lemon Juice- Lemon Juice adds a zesty taste to your meal and goes well with salads or chicken dishes. Also, if you are thirsty but looking for some flavor, instead of reaching for the bottle of sugary juice, just add some lemon juice to a glass of water.

Herbs- For the most part herbs are extremely low in calories (<1 per tablespoon), but they pack a lot of flavor. Herbs like Rosemary, Basil, and Dill are ideal for salads and are healthier alternatives for the creamy dressings you may use, and could also add to the presentation of your dish.

Fresh Ginger- At only two calories per teaspoon, ginger has a unique blend of spice, flavor, and zest. Many times we find ourselves using it only when it accompanies our sushi meal, but it’s capable of so much more! Ginger can be used in your dessert, marinade, or juice, and its versatility extends to being used for medicine to treat upset stomachs, nausea, and other digestive issues.

Cinnamon- Cinnamon is great for adding to snacks and drinks. Top off your coffee, yogurt, nuts, or oatmeal with cinnamon to add the flavor you’re looking for without the calories. Cinnamon has two calories per teaspoon but more times than not, you won’t even need to use that much.

These are just a few of the many alternatives there are for adding flavor to your meal but not the calories. Never be afraid to experiment with different spices and flavors in order to find what you like best, as well as what you probably should stay away from. If you have any additional ways to add flavor to your meal feel free to add them in the box below!


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Filed Under: Eating Habits | For Dieters | Healthy Eating

Robard Featured on CBN News

by Marcus Miller - Robard Staff April 24, 2014

See our New Direction products at work!  CBN News recently featured John Blair, a patient at one of our providers, Bon Secours Weight Institute, and his weight loss journey. This video gives you a comprehensive look at a medically-supervised weight loss program using Robard’s New Direction meal replacement products, from the initial meal plan to what to do (and eat) to keep the weight off.

Enjoy, and if you have any questions about Robard’s New Direction products or anything else Robard has to offer feel free to leave a comment in the box below! Also, if you would like to find a medical provider that offers a weight loss program in your area, fill out our Find a Clinic form and we will find a center that is nearest you.

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Filed Under: About Robard | Eating Habits | For Dieters | For Providers | Meal Replacements | Weight Loss Programs

Binge Eating: Dieter’s Worst Nightmare

by Marcus Miller - Robard Staff March 25, 2014

Let’s face it. One of the biggest traps we fall into when trying to lose weight is when stress, real life, or plain old desire leaves us heading towards the cupboard and consuming more calories than we know we should. Don’t let binge eating sabotage your diet; follow these simple steps to keep yourself on track.

It’s Not Over: We are most susceptible to binge eating when we feel all is lost and there’s no reason to continue the weight loss journey. Staying dedicated and not giving up on your diet, albeit difficult, may be exactly what you need to break through the wall you feel has been holding you back.

Don’t Play Catch Up: When we skip meals during the day, we have a tendency to try carry those missed calories over to the next meal. Instead of waiting to eat, have smaller meals during the day. Try to incorporate foods high in fiber –like fruits and vegetables- to ensure that you feel full after your meal.

Don’t Worry About It: Find a stress reliever that doesn’t include food at all. A 20-minute walk can be just as effective as a pint of ice cream.

Get Back On Track: If you slip up, it’s not the end of the world! In fact, it happens to the best of us. Start tomorrow or the next meal with renewed vigor and vow to be more conscious of portion sizes and nutritional values in the future.

Leave a comment in the box below if you have any other tips for fellow dieters on their weight loss journey and how you stay away from binge eating. 

Sources: Shape, WebMD

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Filed Under: Eating Habits | For Dieters | Healthy Lifestyle

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