Robard Weight Loss

10 Most Fattening Foods of Summer

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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 

Survival Guide- Dieting during the Holidays

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Setbacks happen to all of us, the important thing to remember is to not beat yourself up about it and don’t quit.  Don’t wait to start again, it’s much hard to get back into it so accept it and move on.

Make time to exercise

Let’s face it, food is even more available during the holidays- people always have it around it. So to be safe, make time to exercise! It’s your best defense! It will make you feel great, but remember it’s not a permission slip to cheat!

Keep track of what you eat at all times

This time of year is easy to forget what you’ve eaten, since the opportunity is always there! Carry your weight loss journal around with your in your purse, set an alarm on your phone to remind you, or leave yourself notes at work or home!

Say Goodbye to leftovers

Keeping extra food around will tempt you to eat what you want, when you want.  Make smaller portions if you’re worried about wasting food.  If you’re hosting dinner send your guests home with a doggy bag!

Eat before you go

Going to a friend’s house for dinner shouldn't be a hardship for your weight loss program. Since you can’t control the menu- Be sure to eat something before you attend holiday gatherings.  You will thank yourself later when you eat only a small amount at dinner! 

For more information contact Robard. 

When I feel Frustrated…

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Everyone handles frustration differently, but if you're not careful it can lead to regrets. Frustration can cause you to turn to food or make unhealthy decisions and then guilt sets in. So rather than repeating the constant cycle, here are 10 ways to deal with frustration without food!

1. Count down backwards from 20 and keep repeating until you feel calmed down.

2. Talk to someone you trust about your feelings, tell them what's bothering you.

3. Release your frustration with exercise; go for a walk, run, bike ride, or grab a punching bag.

4. Find a quiet place to clear your mind.

5. Write down your thoughts in a journal and express how you feel.

6. Simplify the situation. Break it down and analyze.

7. Cry, release any pent up emotion.

8. Put it on hold and do something else, then go back to it later.

9. Try some deep breathing exercises.

10. Find the positive in your frustration and focus on that. Make lemonade out of lemons.