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.

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?

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 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.