Robard Weight Loss

What Would You Do?: How Do You Resist?

A recent post from a message board:

Last night, my son begged me to make his favorite meal for dinner.  Just because I’m on a strict diet doesn’t mean that he should have to be deprived of something that he wants.  So amidst the cheesy, meaty dinner table sat my chocolate shake.  And I was fine with it, until my husband looked at me over his grease stained hands and said, “How can you resist this?”

So I’m curious – what are the reasons and/or ways you resist some of your favorite foods?   Or, if you’re a weight loss professional, how do you help your dieters learn to resist these foods?

Obesogens: Chemicals That Make Losing Weight Even Harder

Ever heard of obesogens? I hadn’t – until I came across an article blaming them as one reason individuals may find it hard to lose their “last 10 pounds.” While it’s been proven time and again that a key factor to weight loss is eating healthy and exercising, experimental studies are showing that there may be environmental factors – endocrine disrupting chemicals (EDCs) - that cause the endocrine system (which produces the hormones that regulate our bodies) to go awry.

The average American is exposed to anywhere between 10 and 13 pesticides a day (through food, beverages, and drinking water), and 9 of the 10 most common pesticides used are EDCs. While additional research needs to be conducted to form concrete conclusions about their effect on weight loss, limiting exposure to these pesticides for just five days can reduce your exposure to non/near non-detectable levels. How?

1. Know when eating organic is worth it. There are two lists to be mindful of, The Dirty Dozen and The Clean Fifteen. Knowing which list your common fruits and vegetables fall under will help you decide whether or not to buy organic. Those items on the former list contain the highest levels of pesticides; items on the latter show little pesticide residue when tested.
   
   The Dirty Dozen (starting at the worst): celery, peaches, strawberries, apples, blueberries (domestic), nectarines, sweet bell peppers, spinach, kale/collard greens, cherries, potatoes, and grapes (imported).
   
   The Clean Fifteen: onions, avocado, sweet corn (frozen), pineapples, mango, sweet peas (frozen), asparagus, kiwi fruit, cabbage, eggplant, cantaloupe (domestic), watermelon, grapefruit, sweet potatoes, and honeydew melon.
2. Don’t eat plastic. Don’t roll your eyes – we all do it! But, you can minimize your exposure to the chemicals found in plastic by: 
   
   • Stop heating up your food in plastic containers and/or putting plastic containers in the dishwasher. Boiling liquids in them increases leeching of obesogens into the foods they contain.
   • Avoid buying fatty foods wrapped in plastic wrap (generally made from PVC, unlike at home plastic wrap, which is made from polyethylene), as the fatty tissue in these foods can store EDCs.
   • Cut down on canned goods and look for the same items in pouches instead, as many cans contain major obesogens.
3. Choose foods from the pasture.
   
   Grass fed animals, as opposed to confined, grain-fed ones, contain no EDCs (and carry a lot more vitamins).
   
   When choosing fish, stick with small, lean fish, such as anchovies, Atlantic herring and mackerel, and wild-caught Alaskan salmon.  Remember: Big fish eat smaller fish, therefore carrying a much higher toxic load.
4. Filter your water.
   
   Most people agree that it tastes better anyway, but filtering your water will help to get rid of pesticides and chemical pollutants found in tap water. Make sure it meets the NSF/American National Standards Institute’s standard 53 (it should say this on the packaging), so that you are treating your water for health and aesthetic concerns.

Just remember: Using these guidelines to make informed decisions and minimize exposure to obesogens should be complementary to a healthy diet and exercise program – as both are key elements to successful weight loss and weight maintenance.

Source: http://shine.yahoo.com/event/loveyourbody/why-you-cant-lose-those-last-10-pounds-1964849/

Foods That Keep You Feeling Satiated

For many, being on a diet includes depriving one’s self from meals, eating smaller portions, and consuming far less than a person who isn’t on a diet would. What many individuals are missing – and why they often don’t find success – is that they aren’t consuming foods that promote satiety (keep them feeling satisfied).

When you eat, you quench your body’s feeling of hunger. The real issue, then, is finding foods to eat that will optimize this feeling of fullness and maintain it for a longer period of time.

In most cases, foods high in protein, water, and/or dietary fiber have the highest satiety levels, while foods that contain large amounts of fat, sugar, and/or starches have the lowest. (This is why Robard products work so well! They are specially formulated to be high in protein and low in fat and carbohydrates!)

Foods with High Levels of Satiety Bean Sprouts Watermelon Grapefruit Carrots Oranges Fish (broiled) Chicken Breast (roasted) Apples Oatmeal

Foods with Low Levels of Satiety Potato Chips Raisins White Bread Ice Cream Peanuts Pizza White Rice Spaghetti Macaroni and Cheese

Scientifically, the composition of these foods promote (or don’t) satiety, but it is important to remember that palatability is subjective and what may satisfy you may not satisfy someone else. Either way, by keeping in mind the general rule behind nutrients and satiety (protein, water, fiber = good; fats, sugars, starches = bad), you can predict a foods satiating effect before you take the first bite!

Source: http://nutritiondata.self.com/topics/fullness-factor

This article was written in direct response to a comment posted on Robard’s recent blog poll.

Eating "Right" at a Wedding

I think it goes without saying that weddings are grand celebrations.  Meant to signify the love between the two being wed, a wedding always tends to involve grand feasts.  Whether it’s a five course, five star meal or a selection of the couple’s favorite comfort foods, there’s a lot of items on the menu that aren’t “diet friendly.”

So what do you do?  How do you celebrate with everyone and not feel left out of a huge part of the celebration?  Is there a way you can participate in cocktail hour, the meal, cake, and dessert time without blowing your diet to smithereens?  Yes!  Below are some tips to help you eat right at a wedding:

1. Knowing the date of the wedding in advance gives you time to plan for it.  In the week leading up, be diligent about sticking to your diet and exercise program.  You’ll feel good about yourself the day of, and you may actually find that you aren’t craving some of the fat laden treats offered.
2. Eat before you go to the wedding.  Attending on an empty stomach will make every bit of food more appealing.  Eat a nutritious meal beforehand and you’ll feel better satiated and less likely to indulge.
3. But, if you are craving sweet treats, remember that it’s okay to lightly indulge.  For instance, if it’s a slice of cake you want, take the offered piece, slice it in half, and only eat one small portion of it.  Savor each bite, and remember its quality over quantity. Maintaining a healthy lifestyle is not about depriving yourself.  Moderation is the key to your success.
4. Post-event, get right back into your program.  The “bye” you’ve given yourself should only last the one day.

Lastly, get up from the table, away from the food, and dance! It’s time to have fun and partake in the wedding festivities that don’t involve food and drinks.  According to DiabetesCare.net’s Nutrition Tracker, 1 hour of dancing can burn about 340 calories.  For those of you counting calories, realize that the laughter that will ensue as you do the Funky Chicken, the YMCA, and the Electric Slide, will help raise your heart rate 10 to 20 percent, burning up to 40 calories for every 15 minutes.

 

Sources:

http://www.DiabetesCare.net
http://www.mc.vanderbilt.edu/reporter/index.html?ID=4030

Not So Sweet! 10 Foods that Are Surprisingly Salty

Back in March I wrote an article discussing sodium and identifying the right amount to consume daily (about 1,500 to 2,400 milligrams). Knowing how much to consume is half the battle. The other half: knowing what foods contain high amounts of sodium so that we can stay away from them, or at the very least, consume them in moderation.

Below is a list of 10 foods that I found truly shocking. Most of them don't even taste salty!

1. Kellogg's Eggo Pancakes: You might want to Leggo this Eggo. At 580 mgs per 3 pancakes, you're consuming quite a bit of sodium BEFORE you even add syrup!
2. MorningStar Farms Chipotle Black Bean Burger: You would think that choosing a bean burger over a beef one would be healthy, but consume just one of these and you're ingesting over 700 mgs of sodium (or a third of the daily recommended value)!
3. Heinz Ketchup: When I say it's only 190 mgs of sodium that might not seem high. But that's only if you're ingesting 1 measly teaspoon! Think about how much you slather on your meals... it all adds up quickly!
4. V8 Spicy Hot Vegetable Juice: It's vegetable juice, so by nature it's good for you...right? While you might be getting 100% of your daily Vitamin C in an 8 oz. glass, you'll also be consuming 20% of you daily sodium. 480 mgs.
5. Green Giant Canned Mushrooms: Yeesh! ½ cup = 440 mgs. I thought vegetables were supposed to be good for you? Go with fresh or frozen instead!
6. Ken's Steakhouse Lite Italian Dressing: When you think of lite dressing, you might not realize that it's not lite in everything! At 440 mgs per 2 tbsp., slathering your salad in this makes having your greens not so healthy anymore!
7. DiGiorno for One Pepperoni Thin Crispy Crust: I'll let the numbers speak for themselves on this pizza for one. 1 pizza = 1170 mgs. of sodium!
8. Rice-a-Roni Spanish Rice: 1 cup (prepared) = 1250 mgs. Wow.
9. Duncan Hines Moist Deluxe Devil's Food Cake: Who knew something so sweet could hold about 15% of your daily sodium (if you eat 1/12th of the cake that is). 380 mgs.
10. Campbell's Homestyle Chicken Noodle Soup: ½ cup = 940 mgs. Or 80% of your daily sodium!

So what did we learn? Sodium can be hidden in places we didn't even think of. Make sure to check out the labels before buying processed goods!

What do you think? Are there any other foods you would add to this list?

View a full list of 25 Surprisingly Salty Processed Foods at health.com.

10 Most Fattening Foods of Summer

This past weekend brought in the unofficial beginning of summer, which for many people - including myself - amounts to picnics, time spent lounging in the sun (with a good SPF, of course!), and get togethers. I loved this list - from WebMD - so much that I needed to share with you the 10 Most Fattening Foods of Summer. Knowledge is power folks - so be aware of these foods, and the healthier options you can choose instead!

1. High-Fat Meats on the Barbeque: Instead of cheeseburgers and pork or beef ribs, stick to lean cuts such as pork tenderloin, skinless chicken breast, and lean ground beef!
2. Ball Game Delights: You might think it's the calories that make these options - hot dogs, sausages, and bratwursts - better left untouched, but it's the sodium. With oftentimes well over 1000 grams of sodium, choose to enjoy the ball game with something more nutritious!
3. Mayonnaise-based Salads: Your potato/pasta salads and coleslaw can be just as good with light mayonnaise or "German-style" with more vinegar than oil. Substituting healthier ingredients will let you enjoy these options, guilt-free!
4. Skip the Umbrella Drinks: Sipping on a frozen concoction can pile on the calories. Instead, try a fruit juice and seltzer based mixed drink, wine, or a wine spritzer as a healthier option.
5. Skip the Sweetened Drinks: Sweet tea, soda, and energy drinks might seem like great thirst quenching options, but they are laden with calories that add up in a hurry. Choose water instead, or, if you must, choose light options!
6. Frozen Treats: We all know that huge fudge sundaes are a no-no (as tasty as they may be), but to eat well you don't need to give up all frozen treats. Instead, snack on sherbets, fudge bars, and fruit bars to quench your cravings and cool off from the summer sun.
7. Fair Food: Generally "eat-while-you-walk" foods aren't good for you. If you want to partake, choose cotton candy or a caramel apple and be sure to SHARE!
8. Salad Toppers: Not just a problem in the summer, but a nutritional salad can be turned fattening by adding dressings and high-calorie toppings. Choose light dressings and veggies as your salad toppers.
9. Mindless Munching: Eat in moderation - a handful won't hurt, but make sure you stop there! Even better: much on veggies and dip or fat-free popcorn.
10. Fried Chicken: If it's deep friend, it's just not good for you. Choose a boneless, skinless chicken breast, add some seasoning, and I bet you'll forget all about the bucket of chicken you were thinking about buying.

Do you have anything else to add to this list? Let me know if the comments below!

View the original article at: http://www.webmd.com/diet/slideshow-most-fattening-foods-summer 

7 More Methods of Motivation

Part two in our list of methods of motivation to help you with your weight loss!

8. Keep one pair of "fat" jeans.
Image how it will feel when you put them on and realize that - without a belt - they'd come falling down.
9. Make it manageable.
Strive to integrate a workout into your life at a manageable pace. Keep it at 20-30 minutes to start and gradually raise it to keep it accomplishable.
10. Hate to run? Then don't!
Instead - pick an activity that you enjoy. Working out doesn't have to be work.
11. Swing your partner round and round...
Or take a walk together, or dance. Find something enjoyable that you and a friend can do together. Use the buddy system for motivation and to hold one another accountable.
12. Do a 30-day challenge.
See if you can rise to the occasion! Put in rewards and recruit others to be part of it.
13. Make it routine.
Put your workout in your calendar just as you would an appointment. This consistency will make you more consistent at doing it.
14. Listen to your body.
If you feel you are overdoing it - you probably are. Rest and allow your body to recover. If you feel sharp pain or pain in your joints, stop immediately.

What do you think?  Do you have any tips to offer our readers>?  Have you used any of the tips in this part successfully?

7 Methods of Motivation

We've compiled a list of some of the most popular and innovative methods of motivation to help you in your weight loss. Below is Part One of this three part series. Check back next week for parts two and three!

Feel free to leave your own ideas and tips in the comments below!

1. Set goals.
Make sure each goal you set is reasonably attainable. Set a time limit to accomplish it in. This will help you to constantly add to your program and make is successful.
2. Keep a journal.
Post in your journal or log every day. You will see data pertaining to your progress and what you're doing right/wrong, calories burned, etc. Use this as a way to hold yourself accountable.
3. Chart your progress.
Take a fitness assessment to see your current weight, body fat measurements, and BMI. In three months, take these figures again to see what progress you've made.
4. Weigh yourself every day.
5. Count your steps.
Take the stairs and count the number of them to divert your attention. Get a pedometer and track how many steps you're taking each day. Every small step is progress.
6. Read success stories & motivational quotes.
Others stories can propel your desire to successfully live (and write) your own.
7. Have a photo shoot.
Take a picture of how you look now. As you progress in your program, periodically take a picture to see how much you've changed.

Snacking Sensibly!

When I was in high school, my parents gave me $2.00 every day to buy lunch. I would stand in line in the cafeteria, tray in hand, scrunching my nose at everything I passed until I reached the worker scooping out french fries, at which point I'd sweetly smile and hope she'd give me a larger serving than most. Right before I'd go to pay, I'd grab a carton of chocolate milk and a straw. On most days, this was my entire lunch - leaving my body without the vital nutrients it needed to keep me alert in class and satiated throughout the day.

No-one ever asked me how I was spending that $2.00, talked to me about nutrition, or brought up a simple concept that we've been discussing here at Robard: Sensible snacking. It's simple really: substitute an unhealthy option with a nutrient rich one.

Have a sweet tooth? A piece of fruit like an apple or banana is a better option than an ice cream sundae. Want something savory? There's more than just potato chips! I've been snacking on our Sour Cream Crunch O's lately and they quench my cravings! Are you a chocolate lover? It is possible to partake in a chocolate-y treat that is still healthy for you! We have plenty of bars that can satisfy you - our Chocolate Mint Bar tastes a lot like a peppermint patty if you ask me - or you can grab a fat-free pudding from your local grocery store.

Eating healthy isn't about depriving yourself of the foods you love - it's about choosing healthy options instead of unhealthy ones! Sensible snacking isn't just for people wanting to lose weight - it's for everyone!

A Little Salt Can Be A Big Deal for Your Health

I was making dinner the other night off of a recipe that called for a "pinch" of salt. I aptly added that pinch, but when I was sitting down, enjoying the meal, I thought to myself that it could be a bit more salty. A few days later, I had a conversation with someone in the office about sodium levels, and decided to track how much sodium I was consuming in one day. My results: I, like many people, was consuming far too much, above the recommended maximum!

What's the big deal? I did a bit of research, and found, from the Mayo Clinic, "If your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries." This increase in pressure can lead to excess fluid retention and increased blood pressure, which can ultimately cause cardiovascular and kidney diseases.

How much is the right amount? Your body does need sodium, about 1,500 to 2,400 milligrams, to be exact.

What can you do?

• Consume less processed and prepared foods, as they tend to have the most sodium in them. (Those healthy fast food meals I talked about last week, if you consume one of each in one day - 19.5 Points worth you'd be having 2,390mgs, only 10mgs less than the upper limit.)
• Skip adding extra salt to your food (1 teaspoon of table salt contains 2,325mgs of sodium), and add other herbs and spices to enhance flavor.
• Eat fresh foods.
• And, of course, read the labels on the products you buy!

Source: http://www.mayoclinic.com/health/sodium/NU00284