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3 Tips to Avoid Winter Weight Gain



The winter months can be fun and festive. It’s also the season when dieters can lose momentum and throw months of progress right out the window. According to research reported by Johns Hopkins University, people tend to gain five to seven pounds on average during the winter months. Sounds like Santa isn’t the only one enjoying some cookies and milk.

Dieters don’t need to be doomed to winter weight gain. Being aware of the common causes for seasonal weight gain can help dieters work to avoid the usual hurdles, and set themselves up for a positive start to the New Year. Here are three of the most common causes for winter weight gain, and what dieters can do to stay on track when the weather outside is frightful:

1. COLD WEATHER: Finding time to take a walk seems a lot easier when the weather is warm and beautiful — but not so much when it’s below freezing and there’s snow on the ground. Dieters may even lose motivation to go to the gym when they have to leave their comfy, warm house and defrost the car.

What can you do?  Call on your friends, family, or significant other to help hold you accountable to your workout routine. Give yourself an incentive to go, such as putting $5 in a jar every time you do a workout. Use the money at the end of the week to treat yourself to some shopping or a healthy snack. You can also consider using a workout app or routine that can be done in the comfort of your living room so you never even have to leave the house. For workouts you can do at home in just seven minutes with just a chair and a wall, try this app.

2. HOLIDAY MEALS: The winter months can mean quality time with family and friends, as well as fun holiday parties for work. Those gatherings tend to have a lot of fattening and sugary foods that can easily throw a dieter off.

What can you do?  Never attend a holiday party hungry. Eat a healthy, protein-filled meal before going to the party to control hunger and make it easier to beat cravings. Bringing a protein-rich meal replacement bar or shake can also help if hunger strikes during the event. For even more tips on how to avoid holiday snacking, check out this recent blog.

3. WINTER GROGGINESS: The cold weather and decreased sunlight can cause many people to feel extra sleepy, causing a lack of motivation to stay active. Winter grogginess can even negatively influence productivity during the day and at the workplace, impacting not just our weight but our overall mood. This can cause a snowball effect.

What can you do?  Find a few moments throughout the day to get up, move around, and increase your energy. Deskercise is a great way to stay active throughout the day by decreasing your sitting time at work, and you can do it right at your desk! Incorporating energizing routines like this can also help keep you motivated throughout the winter season.

What are some other challenges to staying on a diet during the winter months? Share with us on Facebook, and let’s toss around some ideas of how to stay on track through the New Year!

Source: Eat This, Not That


Blog written by Vanessa Ramalho/Robard Corporation

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The Dos and Don’ts of a Healthy Halloweeen



Halloween is right around the corner! Here are some dos and don’ts to keep you on track on this All Hallows’ Eve:

DON’T give out candy on an empty stomach. The hungrier you are with a bowl of candy close by, the more likely you are to indulge in eating some. Be sure to keep your regular eating habits, and that includes dinner.

DO have healthy snacks close. Even if you aren’t hungry, it can be hard to resist taking a little dive into the sea of miniature candies. Have some fruit or nuts close by that you can reach for instead. Even better, stock up on some Robard bars and snacks. You’ll thank yourself later.

DON’T have the candy in a place you have to look at it all the time. Having the candy right next to you on the couch or table makes it more tempting. Keep the candy by the door and the only time you’ll see it is when you are handing it out to trick-or-treaters. Out of sight, out of mind.

DO buy candy as close to the day as possible. The sooner you buy it, the longer it’s in your house. And that means you have to maintain the willpower to avoid it for a longer period of time. Instead, wait until a day or two before October 31.

DON’T bring left over candy with you wherever you go after Halloween is over. Before you know it you’ll be eating candy for breakfast, lunch and dinner — and a snack in between. If you have leftover candy, leave it at home so after a long day’s work (and a nice workout), you can indulge in a piece if you feel so inclined — but leave it at a piece. Better yet? Save yourself the temptation and bring the leftover candy to work and leave it out for co-workers to enjoy!

DO give out as many treats as you can and leave as little as possible leftover. If the night is over and you have three unopened bags of candy left it means one of two things: 1.) You overestimated how many trick-or-treaters you were going to get; or 2.) You bought too much candy for the occasion. It’s OK to have a little surplus at the end but make a conscious effort to buy only what you’ll think you’ll need.

DON’T buy more candy than you need to. When this time of year comes around candy can be bought at a bargain. Buy just enough so that trick-or-treaters leave your house with a smile on their faces. Don’t buy so much that you will be in a sugar coma by the end of the night by eating leftovers that you didn’t give out.

DO dress in a costume. For our last “do” let’s get into the spirit of the occasion. Halloween has become a day that gives us a reason to have fun! Enjoy yourself! If you’re invited to a costume party then go, but go WITH a costume. It’s more fun and is always a conversation starter!


Blog written by Marcus Miller/ Robard Corporation

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5 Compliance Tips to Beat the Holiday Snacking Urge



October until the New Year is a tough season for dieters. Every month, there is a holiday that can present numerous challenges to remaining compliant to a diet, with temptation lurking around every corner in the form of candy corn, warm apple pies, buffets, and dining room tables full of fattening, delicious food. By the time New Year’s rolls around — if they are not careful — dieters can find that in three months they put on more weight than they lost in the previous six months. It can be even more difficult to come back from such a setback.

The key is prevention. Set your patients up for success this holiday season by making plans now to deal with holiday temptation. To get the conversation started, click here to download Robard’s helpful Holiday Goal Setter worksheet. Then, use the tips below to have some proactive discussion with your patients to help them stay compliant between now and the New Year:

1. Stock up on Tricks, not Treats
When trick or treating time rolls around, that bowl of candy can look mighty appetizing. Your patients might be eating one piece of candy for every five they give out. Suggest that if they choose to be festive on this holiday, instead of handing out candy, provide fun non-candy dollar store items that the kids will still love, like glow sticks, whoopee cushions, crayons, bubbles, stickers, and temporary tattoos. In addition to avoiding candy cravings, they’ll also be accommodating children who may have food sensitivities/ allergies.

2. Eat healthy first.
If your patients have company or family holiday parties to attend, suggest that they be proactive and control hunger by eating a healthy meal or snack before they arrive to the party. They can even bring along a yummy weight loss shake packet or protein bar that complies with their diet to enjoy just before or during the party to ensure that they are satiated enough to avoid giving in to hunger and overeating. Robard’s meal replacement shakes and bars are delicious and scientifically designed for the highest level of satiety to curb hunger and cravings.

3. Bring your own portion-controlled plate and cup
Those large dinner plates can cause people to pile on far more than a single portion of food, and people are inclined to try and finish all the food on their plate. To help with this, suggest that patients bring their own smaller plate, maybe even find one with sectioned out portions, so that they are aware of how much they are consuming. Bring a five ounce cup and limit oneself to one high calorie beverage a night, and stick to water for the rest of the night.

4. Eat mindfully.
People often overeat because they revert to unconscious eating, leading them to not recognize when they are full. Eating mindfully helps dieters to slow down and focus on what they are eating and how much to create a better connection between their physiological need and their mental state. This can also help them make healthier choices about food selection in addition to eating less. Click here for 9 easy tips on how to eat mindfully during the holidays.

5. Buddy up.
When possible, patients can identify a friend, family member, coworker, or significant other who can be their support system through the holidays. This person may also be on a diet, have similar weight loss goals, or may be someone who can just be there to eat healthier with them, cheer them on, and remind them of their goals (without shaming). It is important that this buddy be positive and uplifting, and can help bring a sense of joy and camaraderie to the pursuit of eating healthy during the holidays. Ask your patients if they have someone in their lives that can support them in this way, and coach them on how to approach such people and make the request for support.

Want more tips on how to keep your patients on track through the holiday season? For Robard customers, there is a wealth of complimentary resources and information available to you in the Holiday section of Robard.com. Simply click the link, log in, and start browsing. For non-Robard customers, contact us today to learn more about our services and resources!


Blog written by Vanessa Ramalho/Robard Corporation


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