3 Tips to Eating at the Buffet

All You Can Eat. For many, a restaurant with that phrase attached is a delight, but for a dieter or someone who is watching what their eating, that phrase can be a panic-inducing nightmare. So how can you go to one of these places that is seemingly designed with overeating in mind and not break your diet? Use the tips below:

Use smaller plates and keep portions in mind: For many of us, we’re conditioned to fill our plate to the brim and then eat until our plate is clean. Doing this throws portion control out the window. Use a smaller plate and keep portion sizes in mind. Here's what a serving size looks like

Don’t Look!: When sitting down, looking at the food can make it more tempting to get up and get more. Instead, face away from the food, engage in conversation, and take your mind away (at least for a little bit) from grabbing another round.

Choose Wisely: Having a good diet is about making the right decisions. Take a stroll around the buffet before you grab any food so you know what the choices are, where the healthier options like salad and fruit are so you can start there. Knowing your options will allow you to negotiate what you will have and what you’ll be abstaining from.

Remember, moderation is key to a good diet. Once moderation is lost, that’s where overindulgence begins. Keep this as well as the other tips in mind the next time you go to the buffet, it may be the difference between being content with your meal, or having the regret that comes with knowing you have eaten too much.

If you have any other ideas for keeping your diet feel free to leave a comment in the box below.



The Weight Loss Journey of Jim Carpenter

Jim Carpenter weighed 518 pounds when he started the NutriMed™ program in October 2011. Twenty months later, people who have not seen him in awhile aren’t sure if it’s really him.

In late 2011, Dublin, Ohio native Jim Carpenter weighed an astonishing 518 pounds. He was suffering from congestive heart failure, diabetes, high cholesterol, high blood pressure, stage one kidney failure, neuropathy of the legs and feet, water retention, bad knees, and balance issues. He wore size 60 pants and 7X shirts. 

For Jim, everyday tasks were a struggle. Walking from his bedroom to the living room would leave him out of breath and gasping for air. Going grocery shopping was a chore; he would often have to sit and rest midway through the grocery list. Often times, his knees could not support his weight and he could not lift himself out of chairs.  At those moments, Jim relied on his wife of 35 years, Susie Carpenter, to help him get up.

“We had the routine down pat to draw the least amount of attention from others around me,” says Jim.

He was reluctant to go to restaurants or visit friends for fear of sitting in a chair and breaking it.  Going up stairs became harder and harder without help. At 6’ 3” and 518 pounds, Jim could barely fit in the driver’s seat of his sport utility vehicle. 

“The seat belt was pulled out to its maximum length and fastening it was a chore,” he says. “My stomach interfered with the steering wheel making it difficult to steer. I could not turn my head very far side to side to see if it was clear to make a turn.”

Jim always had weight issues. As a child, he considered himself to be “husky,” but he was active outdoors and played sports and that helped keep his weight in check. After high school, he joined the Army and the rigorous routine of military service virtually guaranteed his weight would not be an issue. However, once he was out of the Army and 21 years old, Jim got married and noticed his weight was steadily increasing. In the ensuing years, he became progressively more apathetic about his weight.

When he hit 370 pounds, Jim’s doctor put him on the prescription diet pill Fen-Phen. He lost 105 pounds, but was advised by his doctor to stop when it was discovered there were potential serious medical issues with the medication. Jim had not learned how to eat properly or make lifestyle changes while on the Fen-Phen diet and gained the weight back in two years.

“I was surprised each time I went to the doctor to discover I had gained more weight,” he says. I gave up after I hit 400 pounds. I thought I was too old and too far gone to do anything about it. I had accepted the fact that this was who I was and how I was going to be.”

Seemingly defeated, Jim did not give diet, exercise, or nutrition a second thought.

“I would eat when I wanted, anything I wanted and as much as I wanted,” he says. “I did not understand how to eat healthy. I did not count carbohydrates, calories, or protein and what affect each had on my weight. It was a free for all when it came to food. If it tasted good, I would eat it, as much as I wanted, whenever I wanted.”

As a result of his unchecked diet, Jim gained about 50 pounds a year, reaching a pinnacle of 518 pounds. When he reached his mid-50s, he had simply thrown in the towel. He suffered from numerous, life-threatening comorbidities. His family doctor, who had treated him for diabetes, high blood pressure and several other serious medical conditions for a decade, had hit a roadblock. “One day he told me he had taken me as far as he could with treatment of my diabetes and other health issues and referred me to an endocrinologist,” says Jim. 

Jim was referred to Dr. Jennifer Rittenberry at the Diabetes & Endocrinology Center of Ohio (DECO). Once a month, he would meet with Dr. Rittenberry or Deanna Merrill, PA-C, CDE, for treatment. They prescribed Jim a strong dose of insulin called U-500, which is commonly used for patients who need more than 200 units of insulin a day in managing their diabetes. In Jim’s case, one unit of U-500 was the equivalent of five units of regular insulin.

“After a few months Dr. Rittenberry asked me if I had heard of the new weight loss program they were involved in called DECO’s Healthy Living Program by NutriMed™ using a meal replacement plan,” says Jim. “She went on to tell me how the program worked and the benefits of losing some weight. I listened to the good doctor and told her I was not interested.”

NutriMed, a medically supervised Very Low Calorie Diet (VLCD) program developed by Robard Corporation, emphasizes nutrition, behavior, and exercise re-education for patients with over 40 pounds to lose.

Despite Jim’s initial reluctance to the plan, Dr. Rittenberry and Merrill were persistent. During a subsequent visit, Dr. Rittenberry told Jim about a man who lost over 100 pounds on the plan and how well he was doing.  

“I wanted to know how old this man was and she told me he was in his 50s,” recalls Jim. “This blew my theory that I was too old to lose that kind of weight. My wife and I talked it over and decided to begin the program together and support each other and see if we could lose some weight. We started the NutriMed program on October 5, 2011.”

Initially, he was skeptical, but hopeful. He was giving the NutriMed plan, as he describes it, “a half-hearted attempt.”

“If I could lose enough weight to lessen my risk of heart failure or stroke, I would be happy,” says Jim. “I did not think I could lose a large amount of weight but knew any loss would improve my health and quality of life. I took a ‘wait and see attitude.’”

In spite of his “wait and see attitude,” Jim saw an almost immediate improvement in his health.

“The very first day of the program, I was told to stop taking the oral meds for diabetes and dramatically reduce the amount of insulin I was taking. I was very leery of this because I knew insulin was my lifeline and without it my life was at risk. I was told to monitor my sugar reading and I would be amazed with the results. They were right; within the first week my glucose levels were dropping daily and were soon under control without all the medication.”

Still, he was skeptical. But, a month and a half after starting the program, during a Thanksgiving visit with family in Kentucky, Jim’s “half-hearted attempt” to lose weight took a more serious turn.

There are moments in life when a person has an “epiphany” — an enlightening, sudden realization that allows them to view a problem or situation from a new and deeper perspective. In November 2011, Jim Carpenter understood that he was dangerously overweight. The comorbid conditions brought on by his excessive weight were mounting; he was suffering from congestive heart failure, diabetes, high cholesterol, high blood pressure, stage one kidney failure, and more. His family doctor had hit a roadblock and referred him to an endocrinologist. Yet, despite all of this, Jim hadn’t fully accepted the level of seriousness and commitment he would need to reverse his perilous path. That is, until he stood before seven steps at his aunt and uncle’s house in Kentucky. That was when Jim had what he calls his “A-HA Moment.”

“I had been on the program for a month and a half when my wife and I decided to spend Thanksgiving with family in Kentucky. My aunt and uncle hosted family at their house for Thanksgiving dinner. They live on a hill and there are seven steps leading to the front porch and door. I could not get up the steps. My sister and uncle came out to help my wife but I was too heavy and my knees and legs would not my support me. My uncle said to come around to the back door because there were only three steps into the house. I could not get up the three steps. My wife pushed me from behind while my sister and uncle pulled me from the side and I was finally able to get in the house. I thought I would die of embarrassment. I have a very loving family and my uncle said to me, ‘Don’t worry, Jim, I will build a ramp off the back porch so the next time you come you can walk up the ramp.’ No one in my family needs a ramp to get in the door, but he was going to build one for me so I could get in his house whenever I visited two or three times a year. I said, ‘Don’t do that yet. Let me work on it.’ That was when I decided to get serious about my weight issues and do something about it.”

Reeling from the embarrassment, Jim threw himself into the program. He quickly came to the realization that perhaps it wasn’t as hard as he had thought.

“One of the best things I like about the program is the ease of it. I didn’t have to count calories, use a point system, or do a lot of meal planning. Drink the shakes, eat the nutrition bar and have a sensible dinner. I like to tell the staff at DECO about my weight loss, ‘It was easy, you told me what to do and I did it.’ I know there is more to it than that, but it really is that basic. With a little willpower and effort, the program works.”

By December of 2011, he went to a family Christmas party and people were asking him if he had lost weight. He had lost 50 pounds, and his clothes were fitting better.

“It was a good feeling to have people notice,” he recalls. 

Improvements in Jim’s health were gradual. He didn’t feel bloated all of the time, the pain in his knees lessened, and his legs didn’t swell. He began sleeping better, and his mobility was getting better. Perhaps most importantly, his motivation was skyrocketing. 

“When I realized I could fit in the driver’s side of our SUV was a big deal,” he says. “My stomach did not hang over the steering wheel — the seat belt fit like it was meant to. These things boosted my desire to continue and work hard on the program to see what I could accomplish.”

In addition, having his wife Susie in the NutriMed program with him has been an undeniable benefit. “It really helps to have a partner in the program because we support and encourage each other,” says Jim. “When I start to waiver and give up, my wife picks me up and motivates me and I do the same for her. We are doing this for ourselves and each other and in the end we know we will enjoy a better life together.”

As time went on, Jim embraced the NutriMed program more and more. In addition to meal replacement products (“The products are great!” he says. “I did not have that empty feeling and belly growling as with other diets.”), exercise, and sheer motivation, the staff at DECO placed a heavy emphasis on NutriMed’s educational and behavior modification tools. By educating him on how to change his thought process and make the right choices, DECO guided Jim to make concrete lifestyle changes that he needed to properly manage his weight.

“Continued education is the cornerstone of the program,” he says. “One major distinction between the NutriMed program and the others is not only did I lose a large amount of weight, I have learned some of the reasons why I was overweight, when I am most vulnerable to temptation, how to overcome that temptation, and be successful in keeping the weight off.”

At his peak weight of 518 pounds, Jim was not able to do any exercises. After he had lost roughly 75 pounds, the staff at DECO gave him an education module on exercising. He started slowly, performing “Sit Down Workouts” in which he sat in a chair and lifted his legs one at a time in a marching motion. He would also lift his arms over his head and try to touch his toes. 

“Any movement is exercise and any exercise is good for you and will help you lose weight,” says Jim, paraphrasing a line from the education module.

“I was still losing weight and got to the point I wanted to take it to the next level,” he continues. “I wanted to walk to the mailbox and back. Our mailbox is one-tenth of a mile away. I knew I had to take baby steps over a period of time to make this goal. My wife and I started out to check the mail and I could only walk a very short distance. I would lean against a tree while she walked to the mailbox and joined her on the way back to our apartment. Every couple of days I would increase the distance I could walk. It took about 10 days before I was able to walk the one-tenth of a mile to the mailbox and back. That was a big day for me on my journey.”

Jim and Susie started going to local Metro Parks that have hiking trails. They started with a quarter mile trail and quickly started to tackle the one mile trails. Currently, they are able to walk three miles a day. At the end of July 2013, they participated in their first 5K walk to benefit breast cancer awareness in honor of Jim’s mother, a breast cancer survivor, and his aunt who passed away from the same disease.  

“For me to be able to do that is huge,” says Jim. “It all started with me wanting to walk to the mailbox and back.”

As of July 2013, Jim Carpenter weighed in at 227 pounds. The man who had once been reluctant to go to restaurants or visit friends for fear of sitting in a chair and breaking it had lost an astonishing 290 pounds in 20 months. He has been able to eliminate all oral diabetes medications, stop all insulin shots, discontinue his blood pressure and kidney medications, and greatly reduce his cholesterol medication. He is currently in the maintenance phase of the NutriMed program. 

“People who have not seen me in awhile are stunned,” says Jim. “They tend to look at me like they are not sure if it’s really me. Then they tell me how good I look and ask how I did it and if I had the lap band surgery. When I explain it was done with diet and exercise they always want to hear more about the program. When I’m out in public or at a store shopping I blend in with the crowd, people look at me like I’m just a normal guy. I no longer feel like everyone is looking at me because of my size.”

More importantly, Jim has a new life ahead of him — one of joy, success and promise. 

“My quality of life has improved in every way possible. I’m able to get out and enjoy life, and do things I could not do before, like spend quality time with my wife and family members.  I feel like I am in control of my weight and health issues — my weight and health issues are not in control of me. Because of the DECO Healthy Living Program/NutriMed Weight Loss Program, life is good.”



12 Ways to Sneak More Activity Into Your Day

If you think a gym workout offers your only regular chance to exercise, you need to explore the everyday opportunities to sneak more physical activity into your life. Try to incorporate even a few ideas into your daily or weekly schedule to boost your activity level.

  1. Go for a family walk after dinner.
  2. Whenever you drive, park your car as far away from the entrance as possible.
  3. Play with your kids in the backyard—shoot some hoops, play catch with a football, toss a Frisbee or even play tag.
  4. Record a yoga or other exercise program on TV, then participate in the comfort of your own home at a time that is convenient for you.
  5. Put on some after-dinner music and dance.
  6. Take the stairs instead of the elevator.
  7. Get a pedometer to track the number of steps you take each day. Set a goal to slowly increase your number of daily steps.
  8. Make an "activity date" with your family or friends once a week to do something fun and active together, such as ice skating, swimming, or cycling. Regularly rotate the activities.
  9. Pick up the pace around the house and in the yard as you vacuum, dust, rake and do other household chores.
  10. Plant a garden and regularly weed, fertilize and prune it.
  11. If you've got a dog, take him for a nightly walk. If you don’t own a dog, offer to walk your neighbor’s dog a few times a week.
  12. Ask your spouse or a neighborhood buddy to walk with you a few mornings each week before work.
If you have any other ideas for activities or exercises you don't need a gym for, leave them in the comment box below!

Being Healthy Won't Break the Bank

As simple as it sounds, eating healthy starts with buying healthy—but it doesn't end there. There are many things that you can do to ensure that when it comes to meal time, you’re eating healthy. And the best part—these ideas won’t break the bank! In fact, you might even just find your wallet is feeling a bit heavier.

  1. Make a list and stick to it: Before you go to the grocery store, make a list of all the items that you need for the week to comply with your weekly meal plan. Thinking ahead about what you plan to eat will make it easier to prepare nutritional meals. If you don’t have a list, shop the perimeter for produce, meat, and dairy—avoiding the aisles of junk food in the center!
  2. Keep portion-controlled snacks around: Keep a few extra snacks, like Crunch O’s or Cinnamon Swirls with Chocolate Bites, in your desk at work. This way, when hunger strikes, you have a healthy snack handy so you won’t even think about stopping at the local fast food joint.
  3. Whip up a batch of something simple: Pick a day and make a big pot of a nutritious soup or a stir fry, ensuring that you’ll have healthy leftovers. Then, break into portions for the week, pack in plastic containers, and put in your freezer. You've just created your own fast food and TV dinners for the next week!
Money shouldn't come between you and having a healthy lifestyle, and it doesn't have to. Leave some additional ways be healthy without breaking the bank in the comment section below. 

Cut Out the Cola

You've heard the warning that soft drinks sweetened with high-fructose corn syrup will sabotage your diet. And as part of your weight loss plan, you probably eliminated soda and began drinking more water and our thirst-quenching Fruit Drinks—like our delicious Cranberry Grape, Mixed Berry, or Pineapple Apricot drinks. Now, new findings from a recent research study will make you very happy that you did. 

Research has found that cola may be tied to lower bone mineral density, a risk factor for osteoporosis, especially in older women. Bone mineral density refers to the mineral density, such as calcium, in one’s bones and helps determine their overall strength. When bones become lighter, less dense, and more porous, there is an increased risk of fracture. The research study, conducted by Dr. Katherine Tucker from the USDA Human Nutrition Research Center on Aging at Tufts University, compared the bone mineral density of more than 2,500 men and women. Researchers found that for women in the study, cola consumption was strongly linked to lower bone mineral density in their hips, no matter what kind of cola a woman drank on a regular basis. However, there was no link between cola and bone strength for men. 

Dr. Tucker notes, “Everyone should realize that what you eat has potential to affect your bones. Women concerned with osteoporosis may want to steer away from frequent consumption of cola until further studies are conducted.” The 12 grams of protein in our 60 calorie serving Fruit Drink also keeps your bones healthy, as recent research shows protein can actually slow down the bone loss that leads to osteoporosis.

Have you cut soda out of your diet? Have you seen favorable results? Let us know by leaving a comment, and leave some healthy soda alternatives for those looking for some!




4 Benefits of Drinking Water

A little water never hurt anyone—in fact, staying hydrated can do a lot to keep your mind and body healthy.

  1. Since dehydration can make you feel fatigued, drink a glass of water to get the energy boost you need.
  2. Did you know that lines and wrinkles are more prominent when dehydrated? Reduce the appearance of wrinkles with an inexpensive choice—H2O!
  3. 85% of your brain tissue is composed of water. If you’re feeling stressed or have a headache coming on, it could signal that it’s time to refresh! Sipping water regularly can help keep stress levels down.
  4. Muscle cramping and stiff joints can be prevented by simply staying hydrated.
How many glasses of water do you drink a day? Do you think you need to drink more? What other benefits have you seen water have? Let us know, leave a comment below. 


Make It and Take It: Fast Food Alternatives

Fast food is usually the chosen meal in between the multiple activities in your day. Whether it’s between rushing the kids off to soccer practice, going from one meeting to another, or dropping your daughter off at ballet class, pre-plan a balanced nutritious meal and snack so you can stay on track and stay healthy. Fast food tends to be high in fat, salt content and calories which can really pack on the pounds. This saves money, time, and fat and calories.

Have a cooler ready and include easy managing foods:

  • Bottled water and juice
  • Nuts, seeds, and yogurt
  • Fruit, slice bananas, apples and grapes
  • Cereal and health bars
  • Cut veggies, baby carrots, and cherry tomatoes
  • Hard boiled eggs
  • Robard convenience bars such as bars, snacks, and Powder in a Bottle
Don't forget to leave some of your fast food alternatives in the comment box below.

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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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