Robard Weight Loss

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

Weigh in on the Issue: Pushing Others to Seek Weight Loss Assistance

"I've been on a diet program for a while now and have found really great success with it. On top of losing weight, I'm finally beginning to understand a lot of the unhealthy behaviors that got me to the point where I needed help. I really think my friend could benefit from the same program that I was on, but I don't know how to approach the subject with her without getting her angry. I don't want her to hate me - but I really think she needs to be nudged in the right direction. Should I keep quiet and just let her continue the way she is... or is there something I can say that will enlighten her without inciting anger?"

What do you think? As dieters and weight loss counselors, what advice would you give to this concerned friend?

7 Additional Methods of Motivation

The third, and final, installment of the 7 Methods of Motivation series is based on motivational thoughts and tips.  

15. Strength training.
Core strengthening exercises will help make you healthier and more attractive.
16. Shop on a full stomach.
When you're hungry, food looks a lot more appealing and you'll be tempted to buy junk.
17. Eat enough protein.
Your muscles need protein to rebuild. Without enough of it, you'll get very little from your workout.
18. Drink water.
Hydrate throughout the day. It takes a couple hours for your body to absorb water, so you need to do more than just fill up before your workout.
19. Use exercise to relieve stress and frustration.
20. Let exercise be your time to think.
There's nothing better than working out and letting your mind stray to other places.
21. Get to bed!
If you get seven hours of sleep, your body will function better, you will be fresher and more productive with your time when you are awake. Turn off the tv, get cozy, and catch up on the zzz's.

I'd really like to know what advice you would give to other dieters.  Leave your tips in the comments below!

FREE Webcast on Motivating Your Dieters

We are more than just a product vendor. We aim to provide services, support, and education to help our network of professionals deliver successful weight loss solutions to their dieters. Our FREE monthly webcasts are just one of the ways that we go about doing this.

Open to all weight loss professionals, we search for the brightest minds and most engaging speakers to deliver hour long webcasts on topics they are passionate about - and that we think you will be passionate about. Past topics include Marketing and SEO techniques, the Role of Patients' Expectations and Goals in the Behavioral Treatment of Obesity, Boosting Professional Referrals for your Weight Management Programs, and many more!

I would like to invite you to our next webcast, this Wednesday, May 19th from 1:00 - 2:00 PM EDT. Hosted by Mike Stewart, the Exercise Facility Supervisor for Decatur Memorial Hospital Wellness Center, this webcast, Let's Get Moving! Motivate Your Clients for Greater Weight Loss Success and Increased Retention, focuses on:

• Motivation techniques that keep your clients exercising
• Increase retention over the summer months with physical activities and outdoor events
• Keep maintenance patients coming back through your door
• Exercise prescription for weight loss and better health

For more information or to register, visit www.robard.com/webcast or call 866.650.2723. If you have any questions - please feel free to leave them in the comments section below! Hope to see you on the call!

What Would You Do? Weigh in on a Personal Issue

"I have recently lost weight and now my significant other/friend/family member is acting very bitter towards me. Our relationship hasn't been the same since I made this change. Shouldn't he/she be happy that I'm being healthy? I just don't know what to do about it. Help!"

I found a similar question posed on a message board, and would now like to extend it to you:

If you're a dieter, have you gone through something similar, or if you're a professional, have you had a similar scenario posed to you? If so - what were you told/did you say? What advice would you give to someone in this situation? All comments and advice are welcome. I'd love to know what you think!

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!

Are weight loss ads doing more harm than good?

Have you read a magazine or newspaper, watched television, or surfed the Internet lately? If so, chances are at some point you've come across an ad for a weight loss program or product that contained a plus sized model. A new study from ASU, the University of Cologne in Germany, and Erasmus University in the Netherlands has found that these ads can have a direct impact on your self esteem. They concluded that an overweight consumer "demonstrated lower self-esteem - and therefore...less enthusiasm about buying products - after exposure to any size models in ads (versus ads with no models)," and "normal-weight consumers experienced lower self-esteem after exposure to moderately heavy models." A big part of this shift in self-esteem comes from the perceived distance between your size and the models size.  Those individuals in the normal to high BMI ranges tend to have lower self-esteem when viewing plus sized models.

A big part of this shift in self-esteem comes from the perceived distance between the viewer's size and the model's size. Individuals with higher BMIs tend to see themselves as drastically different than thin models and identify themselves as similar to plus sized models; those with a BMI in the normal range tend to fear they are similar to plus sized models. It is the identification and/or disassociation of one's self with the models that causes the negative shift in self-esteem.

You can read more about this study at PhysOrg.com, but I'd really like to know what you think. Do you feel that ads containing plus sized models - even those with the best intentions like Dove's Real Women campaign - can be doing more harm to one's self esteem than good?