Robard Weight Loss

Hi Ho, Hi Ho, It's Back to School They Go...

If you haven’t been to a store lately to see the signs, I wanted to let you know: It’s Back to School Season! (I know, it’s a bit hard to miss.) It’s time to load up the backpack, set the alarms, and herd the kids out the door at an hour many haven’t seen since June. Oh, and don’t forget their lunch!

This year, when packing your child’s lunch, vow to include meals that promote brain health! Not only are these foods good for your child (and you), they are shown to promote healthy brain function and could just be the extra boost needed to turn a B into an A!

Try to include some of the following foods in their lunches:

Stick with Whole Grains:

Slow-burning carbs are excellent fuel for the brain and include Vitamin B, which can help combat stress and promote healthy blood flow.

Leafy Green Vegetables:

Mineral rich, these veggies promote clear thinking and mental focus.

Berries:

Packed with antioxidants, try blueberries and blackberries to boost brain health.

Nuts and Seeds:

Full of Omega-3 and Omega-6 fatty acids, nuts and seeds work as natural antidepressants and help you to think more clearly. Some include thiamine and magnesium, which are great for memory, cognitive function, and brain nourishment.

Eggs:

Full of B12 and lecithin, eggs help prevent brain shrinkage due to brain atrophy, which is often seen later in life in Alzheimer’s disease.

Chocolate:

Obviously you want to consume this one in moderation, but a piece of dark chocolate, high in cocoa, can help increase blood flow to your brain.

These are some of the best foods to promote brain health, but there are many more. Use these as guidelines to create a nutritious lunch for your children, and yourself.

What would you recommend to other parents to pack for their children to promote a healthy brain function and a healthy lifestyle?

 

Sources:
http://www.toptenz.net/top-10-foods-for-brain-health.php

http://www.oprah.com/food/Foods-to-Keep-Your-Brain-Healthy-Aine-McAteers-Blog/2

7 Simple Ways to Burn Extra Calories

As summer begins to come to an end, you may be looking for some simple and creative ways to burn a few extra calories.  Listed below are seven ways you can burn calories throughout the day – without ever breaking a sweat!

1. It is believed that individuals who are Vitamin D deficient take longer to lose weight, so be sure you’re getting enough (about 2,000 milligrams daily).
2. If you sleep less than four hours a night for extended periods, your metabolism will slow. Try to get between seven and nine hours to optimize calorie-burning benefits.
3. The calories burned doing housework can quickly add up. Break out the vacuum, wash the dishes, and do the work yourself instead of relying on others.
4. Laugh hard, laugh often. Not only is it good for your mind, but laughing for ten to fifteen minutes a day can burn up to fifty calories!
5. Drinking eight cups of water a day will increase your metabolic rate by about thirty percent, so keep hydrated.
6. Moving at a brisk pace can optimize even the shortest walk, so get moving!
7. Tapping your foot, pacing, and moving restlessly can help you burn up to 350 calories a day, so go ahead and fidget a bit.

Source: http://www.thatsfit.com/2010/06/21/no-sweat-ways-to-burn-calories/

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.

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 

Weighing in on Sleep

I love sleep. I rest my eyes during the commercials of my favorite television show and recline the seat in the car to get more comfortable. But really, everyone knows what I'm doing: taking a quick little nap. And while I have perfected these short spans of sleep, I tend to stay up late, rushing to do all the things I should have done earlier in the night, pushing my actual bedtime later and later until the total amount of sleep I get daily is under the recommended amount. And when my alarm rings in the morning - I'm definitely feeling it!

Interested in the affect my lack of sleep could be having on my body, I did a little research and found the following information:

Leptin and ghrelin are hormones that work in a "checks and balances" system to control feelings of hunger and fullness. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full. When you aren't getting enough sleep, it can cause leptin levels to decrease, meaning you won't feel as satisfied after you eat, and could cause ghrelin levels to rise, stimulating your appetite and making you want more food.

Of course, each individual's reaction to these hormones could be different, so don't go sleeping the day away and thinking you'll lose weight. Instead, think of it this way: when you're well rested you'll have more energy and less of a craving for sugar and high caffeine foods to get you going, making it easier to make healthy choices!

So tonight, don't plan on catching me online or on the phone too late. I'll be sleeping my way - without the naps - to a healthier tomorrow. What about you?

Source: http://www.webmd.com/sleep-disorders/guide/lose-weight-while-sleeping

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!

Being Competitive in the Weight Loss Industry

If you take a simple drive around your town, you may see a weight loss center on every corner and in every strip mall. The industry is thriving, allowing dieters to be very consumer savvy, and forcing centers to find ways to compete and enhance their values.

When it comes to choosing a weight loss center, it is about more than just price. It's about value. As a dieter, you should be looking for a center with optimal service that will help you to be successful in your weight loss; as a center, you need to position yourself to show that you are it.

What does this mean? It means being/looking for the center that offers value, credibility, and quality. When it comes to health, price shouldn't be the largest factor. Instead, you want to look for/be the center with high quality standards, knowledgeable staff, and one that offers an enhancement on the services that most others provide.

Dieters - what do you look for when choosing your weight loss provider/center? Centers - what ways do you go about enhancing your services? I'd love to hear your thoughts and ideas!

Robard provides centers with the tools to be successful through business building kits, marketing materials, staff training, and more. The information above came from Robard's staff training, Selling Against the Competition, and is available to all Robard customers. To receive a copy of the transcript and staff training outline, or to learn more about Robard's offerings, contact a Business Development Manager at 800.222.9201.

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