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/

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

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!

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.

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.

What is your motivation?

In college, I had a roommate who put pictures of people she aspired to look like on her desk to motivate herself to stick to her workout routine. This way, she said, whenever she felt herself straying or reaching for something that wasn't healthy, she could look at one of them and have a clear visualization of what she was working towards.

For me, I've found one of the best motivations to eat healthy is to keep a daily food log of everything I eat. The written record holds me accountable for all the choices I make during a given day and allows me to look back and see where I can improve in the future. For me, it's the best visualization of where I was, where I am, and where I'm going.

What about you? What do you do to motivate yourself to work out more, eat better, stick to your diet, etc.? Or, if you're a weight loss professional, what are some tips you give your dieters to motivate them?

Warm Up Winter with Indoor Exercises and Hot Chocolate!

I feel like this winter has given me what I would like to call Goldilocks Syndrome, where nothing is just right and everything is too something: too cold, too snowy, too wet, too rainy, and too dark out. I'm sure many of you know how I feel, since back on February 12th 49 of the 50 states had snow somewhere (Hawaii was the holdout). Because of this, I've gotten to the point where I don't want to do too much of anything... other than curl up on the couch with a warm mug of hot chocolate and a good book that is.

Luckily for me, part of my job here at Robard involves reading the materials we provide to weight loss centers to help them assist their dieters, and I've found some great exercises* that I can do from the comfort of my couch that are just too great to not pass along!

Thigh Lift:
To gently stretch your thigh muscles, increase circulation, and help reduce back tension:

• Sit in a neutral position.
• Place your hands behind and above your right knee. Inhale.
• Exhale and gently pull your right knee up towards your chest. Hold for fifteen seconds, continuing to breathe.
• Lower your right leg slowly back to the floor.
• Repeat with left leg.

Ankle Circles:
To help stretch and strengthen your ankle muscles:

• Sit in a neutral position.
• Extend your lower right leg slightly, but don't straighten your knee. Inhale.
• Exhale and slowly circle your right foot outward.
• Repeat ten times, continuing to breathe.
• Lower your leg back to the floor. Repeat ten times with your left foot.
• Repeat ten times with both feet, circling inward.

And, if you want a reward afterwards, I've found something that is just right for you: a creamy, smooth, guilt-free Hot Chocolate.

For more information on how you can fill your mug with this delicious (and nutritious) treat, contact Robard today!

*Consult a physician or qualified health provider before starting any type of exercise program.

Using SMART Guidelines to Set Short and Long-Term Goals

Use the SMART Guidelines to set action oriented goals to achieve the weight loss results you want! Heres how:

Specific goals are clearly defined. 

Measurable goals tell you how much.

Attainable goals are reachable.

Realistic goals are practical and fit your lifestyle.

Time-oriented goals have a start and a finish.

All of these goals are important to achieving great weight loss results.  Unrealistic goals can have damaging effects when trying to lose weight and lead to poor results. Use these SMART guidelines when setting both short and long-term goals!