Jul
9
2013

Walk for Your Health

Walking is a part of daily life. You do it from your car to your desk, to the bathroom, up and down the stairs, and everywhere in between. But, how many steps are you taking daily? Knowing this can help you to implement a small change that can help you become healthier. Some studies suggest walking 10,000 steps daily—most Americans average about 2,000 to 3,000—but really, every extra step counts and can make a difference. To start taking an extra few steps each day:

  • Wear a pedometer each day for a week, while going about your normal routine, to figure out the number of steps you are taking daily. Log the amount you take each night. At the end of the week, take the amount of steps from the day that was the highest, and try to make this your goal.
  • For the next week, try to walk your goal amount of steps daily. Continue to log this each night to track your progress.
  • At the end of the week, figure out how many extra steps you would like to take each day the upcoming week. Simply increase this number by a couple hundred (i.e. 250), nothing too unrealistic.
After a few weeks, you should find that walking becomes easier and that you are feeling healthier and fit during activities that you may previously have been tired doing. The goal is to incorporate walking into your daily life and to change your current lifestyle! 

*Always consult a doctor before beginning an exercise regimen. If you feel any pain or discomfort during, contact your doctor.

 

Jul
2
2013

Stretch, 2, 3, 4…

Stand up, hold your arms out in front of you, bend at the waist, and try to touch your toes. Can you do it? Do you feel tightness in the back of your legs? Stretching your muscles and joints through something as simple as touching your toes is an important part of wellness and one of the simplest changes you can make to your current lifestyle. 

Through the aging process, our muscles tighten, making everyday motions of picking something up off the floor to reaching for something on a top shelf difficult. Implementing a day-to-day stretching regimen can assist in making these activities a bit easier. 

Simple stretches can have a huge benefit on your quality of life, including:

 

  • Reduced muscle tension
  • Increased range of motion in your joints
  • Enhanced muscular coordination
  • Increased circulation of the blood to various parts of the body
  • Increased energy levels (resulting from the increase in circulation)

Implementing a stretching regimen now, even one as simple as a 5 minute wake-up routine, can make a huge impact on your health and well-being in the future. Muscles that are stretched and conditioned have an easier time handling the rigors or life, sports, and other activities. 

As with any exercise regimen, start out slowly, and focus on making progress. Over time you will notice that your muscles can handle a greater amount of strain and that your aches and pains from the rigors of life are lessened.


Links: robard.com

 

 

Jun
27
2013

Eating Healthy on Vacation

Summer has officially begun! If you plan to start the season with a getaway, keep these nutritious eating tips in mind during your travels. 

  • Don’t be at the mercy of vending machines, fast food stops, and airport cuisine. If you want healthy, convenient meals and snacks, there are a variety of healthy alternatives.
  • If you’re traveling by car, pack a cooler filled with a variety of fruits, cut-up vegetables, milk for cereal, ice cold water, etc.
  • If you’re traveling by plane, ask about special menus available, such as low-fat, sodium-restricted and vegetarian selections. (Note: You’ll need to make this special request when you book your flight.)
  • Consider eating breakfast in your room instead of heading for the hotel restaurant. It will save you calories and free up extra time to enjoy more of the sights.

Remember, when you take a vacation from the daily grind, don’t take a vacation from your healthy lifestyle.

Links: www.robard.com

Jun
24
2013

Fitting Fitness In Your Schedule

Let’s face it, our lives are busy; our days are spent at work, running errands, taking care of our children, and a million other tasks in between. In the end, there’s not a lot of me time. As a result, our health takes a backseat to all the other things we need to do. But, it doesn’t need to be this way! Use the tips below to fit fitness into your day:

1.   Schedule your workouts: When you plan things ahead of time, you’re more likely to do them. Put your workout on the calendar—in pen—to dedicate time to your health.

2.   Bag your lunch: Menus, with all their appetizing pictures, tempt us when we’re hungry. By packing your lunch, you’ll control the portions and calories of what you eat, and be just as satisfied afterwards.

3.   Make going to the gym convenient: Sign up for a gym close to your job or that you pass on your way home, this way it’s conveniently located and not something you need to go out of your way to get to.  

4.   Weekend workouts: In most cases, we have more free time during the weekend. Use this extra time to be active: take a stroll around the block, make up for a missed mid-week workout, go for a bike ride, or more!

These are only a few ways to stay healthy when your schedule might otherwise deter you. Do you have others? Leave them in the comments below. 

Links: http://www.health.com/health/gallery/0,,20568004,00.html

Jun
20
2013

AMA Decides to Call Obesity a “Disease”

We’re at a major milestone in the treatment of obesity; the American Medical Association (AMA) voted, during their annual meeting, to classify obesity as a disease. While not legally binding, this decision from a group of over 224,000 medical professionals could potentially cause a major policy change. How? Obesity will now no longer be thought of and viewed as a lifestyle choice, and instead the dialogue will shift towards the causes, effects, prevention and treatment of the disease.

It’s because of this conferment of this title that we’ll begin to see the patient-doctor dialogue shift in upcoming months. No longer a choice or personal responsibility, the AMA’s decision makes diagnosing and treating obesity a professional obligation. It will need to be treated the same as any other “urgent chronic condition”, “major health concern” and “complex disorder.”

Similarly, insurance providers will see added pressure to reimburse for obesity treatment, something many of them currently don’t do. As Dr. Virginia Hall, an obstetrician from Hershey, said to the AMA prior to the vote, we “should call obesity disease so ‘insurers can stop ducking their responsibility’ in paying for obesity treatments.”  This could be the biggest effect of this change, for both the provider and the patient.

In the upcoming weeks and months, expect to see a change in the nation’s focus and discussion of obesity. We’ll be sure to keep an eye and keep you updated, but in the meantime, what do you think of this change? Do you agree? Let us know in the comments below.

Links:

http://www.npr.org/blogs/health/2013/06/19/193440570/ama-says-its-time-to-call-obesity-a-disease

http://www.cnn.com/2013/06/19/health/ama-obesity-disease-change/index.html

http://www.latimes.com/news/science/la-sci-obesity-disease-20130619,0,4422080.story

http://www.medpagetoday.com/MeetingCoverage/AMA/39906

Jun
18
2013

MAKING EXERCISE A ROUTINE

Motivation strikes! You go out and buy new sneakers, the latest trendy work out clothes, and joined the gym, not only a month-to-month membership, but a full year commitment! You figure that all the money you put into this exercise endeavor will surely keep you motivated. Yet, six months into the program, you find exercising at the bottom of your long To Do List. You're not alone; many people who begin exercise programs drop out before the six-month mark. 

If you are having this issue, try these tips to make exercising a part of your routine.

Treat your workouts like a non-negotiable appointment

When your To Do List becomes longer and longer and time feels increasingly shorter and shorter, exercise may be the first thing to go. Classify exercise as a high priority, not last on the list or an optional appointment. Also, exercising on the same days at the same time will help your routine become a fixture in your life. Before you know it, not going to the gym will feel unusual.

Set realistic and attainable goals

For example, "I will look like an athlete after two weeks of exercising" is not likely. Rather, set short-term goals as stepping-stones to your ultimate, long-term goals. For instance, be proud of yourself if you make it to the gym two or three times a week consistently for one month. Commitment can be very challenging and a great accomplishment to be proud of. As you attain each goal, you gain encouragement and further motivation.

Find an exercise buddy whose goals and interests are similar to yours

A friend or family member cannot only make exercise more fun, but can also add that extra motivation you need and vice versa. Sometimes all you need is to hear your buddy say "Ready for the gym today?" and you'll feel a renewed commitment and obligation.

If you have some other ways that you have made exercise part of your everyday life, leave a comment in the box below.  

Links: Robard Corporation 

Jun
13
2013

Buying Healthy Isn't Always Expensive

We've heard it all before. You really want to eat healthy and buy nutritional food, but it’s just so expensive. There’s no way that you can afford to purchase all the food you need, so instead, you opt to get whatever is seemingly cheaper. You think you’re sacrificing your health to be frugal, but in reality, eating healthier is cheaper than junk food splurges.

Add it Up 

For the next week, keep track of the purchases you make outside of the grocery store. Did you buy a chocolate bar at the checkout counter, stop for coffee, or pick up a bag of french fries? You've probably never considered adding these quick bites into your food budget, but the amount you spend could surprise you! Curbing these purchases and sticking to packing your lunches and bringing food from home will allow you to spend more money on better food. 

Prioritize

When you go to the grocery store, pick out your healthy options first. Walk through the aisles, keeping your budget in mind, and choose foods that best fit your diet. Once you have filled your cart with these options, keep a good estimate on your expenses as you go, then you can evaluate if there is anything else you need that fits into the amount you've allotted. By making healthy purchases a priority you’ll find you have a lot more options than you first thought. 

Clip Those Coupons

You get them every weekend in the newspaper, your email account is teeming with them, but how often do you present coupons at your local grocery store? If your answer is all the time, you’re ahead of the game! Coupons can save you a substantial amount of money!

 

If you think you’re not good at the whole clipping coupons game, keep this in mind:

  • If you tend to forget your coupons: Keep them in your car! This way, you’re never without them, even on an impromptu trip.
  • If you are worried that your email account is going to fill up with offers and spam: Create a new email address that you will strictly use to sign up on company/grocery store websites. Your coupons will be delivered in one concise place, and you won’t have to worry about scanning through hundreds of offers to find that email from Grandma! 
Do you have any other ways to save money while being on a healthy diet? Leave a comment in the box below!

Links: 

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    Weight loss, nutrition, diet, exercise, education, support, maintenance. Whether you're a professional looking for information about Robard's weight management programs and products or a dieter looking to lose weight or maintain a healthy weight, read on for interesting, informational, and entertaining entries to meet your weight management needs.

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