Get Your Weight Loss on Track!

Get Your Weight Loss on Track!

 

Look familiar?

Look familiar?

Get your weight loss on track?

Yes, yes, yes EVERYONE talks about doing something new at the beginning of each year. And then they talk about it AGAIN as summer approaches. This year will be no different. MILLIONS of dollars will be spent on gym memberships, trainers, bogus supplements, gluten free foods, Fitbits, pedometers, sauna suits, and NEW bathroom scales. (Because we all know the old one must be defective!)

The truth is, deep down inside, people believe that if they spend enough money on something it WILL work. It HAS to. Failure is not an option when your are heavily invested in something.

And yet, most people will fall off the exercise/diet/torture myself bandwagon because it simply isn’t sustainable long term. It’s exhausting and usually puts a person at odds with the realities of every day life.

How about no more bandwagons? No more New Year Restarts? How about learning to make small, significant changes to what you are already doing? How about getting real answers about supplements and taking only what is helpful and rooted in legitimate research? Maybe you need some help understanding your diabetes or your post-bariatric surgery diet. Maybe you just need a little “know how” when it comes to grocery shopping.

That’s what the dietitians at Rudog do. We help by educating you and working with you, where you are right now in your health pursuits. No gimmicks, no magic pills, just the truth.

If you need additional services, like a trainer or blood work done, we can point you in the right direction.

Talk to a real dietitian and get your questions answered today. Waiting changes nothing, calling can change something.

Your choice.

Mary Cabral, Registered Dietitian  (9728808443)

Some visits could be covered by insurance, always ask!

 

Why Rudog is the Right Choice

Why Rudog is the Right Choice

Most of our clients already have a very good understanding of the basics, they just need some help figuring out how to put them into practice or stay focused.

You may be looking for some help understanding and managing:

  • Diabetes or your A1C
  • Hypertension
  • Cholesterol management
  • Inflammatory Bowel or flare ups
  • Anxiety

Maybe you are thinking about bariatric surgery, or are faced with having to do a revision. These are big decisions, and should not be taken lightly. Discipline with your diet is essential to your success. We already work with some of the most respected surgeons in the field of bariatric surgery. We know exactly what you are going through and we have dietitians that specialize in this area. Let us help you experience successful weight loss, healthfully.

Rudog can help you! We take the time to listen to you, answer your questions, and help you understand what to expect. We also take insurance, and many of the conditions listed above are covered by insurance.

If you are looking for supplement recommendations, Rudog is the place to be. We will answer your questions candidly and honestly. We can help you find the right kind of supplements for whatever your unique health or fitness situation is.  We are also your resource for information on CBD supplementation. You probably are curious and we are the perfect place to ask those questions!

For those who are athletes, your Rudog Dietitian will help you understand the significance of your diet to your performance and recovery. You will learn how to adjust your carbs and protein to get the most out of your workouts and minimize injury.  We will also work with you to build a healthy routine of workout, sleep, and recovery.

The Rudog Dietitians are all registered, licensed and clinically trained. They provide customized counseling in many areas including weight loss, diabetes management, post bariatric surgery meal planning, nutrition coaching, menu planning, and more.  We have dietitians that specialize in unique areas such as post bariatric surgery recovery and mixed martial arts.

Thank you for checking us out, we. look forward to working with you. We take many forms of insurance including BCBS, UHC, Cigna, and  some Aetna plans.

Mary Cabral, RD/LD
Owner, Rudog
[email protected]

How to evaluate advertising

It’s extremely important to be able to read supplement advertisements with a critical eye. Your health depends on it! With this article you are going to learn how to decide if a supplement is legitimate or not and what kind of questions are good to ask. First, start with common sense. Ask things like:

  • Does this sound too good to be true?
  • Does the add use lots of fancy terms and make big promises?
  • Is it expensive?

If the answer is “yes” to any of those questions, you should be suspicious. Then, ask more questions like the following:

  • What kind of research was done on the product? Was it done by a company NOT owned by the manufacturer? Was it a double blind study?
  • Has more than one study been done? Did any studies show the product NOT effective?
  • Was any of the research published in MAJOR peer-reviewed science journal (Journal of American Medical Association, Journal of Clinical Nutrition)
  • Is this product being promoted primarily by testimonials instead of scientific research?
  • Have there been any risks or side effects identified with use of the product?
  • Were the studies done on animals or people?

If an advertisement references clinical studies that have been done on their product, they are trying to make it sound like hard core, irrefutable studies have been done. You need to find out.  It’s important to know who PAID for the study to be done.  Results are more believable when studies are paid for and conducted by people who aren’t related to the product being studied. This removes the bias.  For example, if I am Gatorade and I have a new product that is supposed to help people run faster, I want to do research that actually yields this result. I am not interested in research that might say it doesn’t work. So I would do the research and studies myself. Hmmmmm….questionable.  However, I could hire a company to test my product for me.  That would be much less questionable. See the difference?

The design of the study contributes to the validity of the results. It’s important to point out that studies done on animals is cheaper and less complicated than using people. Usually, products have to be tested on animals before they can test on humans.  The bigger the study, the more complicated, the longer, the more control, the better. These are more expensive, though, and take much more time.  A random trial, or study, is preferred. This means the people in the study receiving the product were picked randomly and not pre-selected. Even better is a double blind study.  A double blind study means that the people in the study do not know if they are actually being given the product being tested, as well as the people conducting the study do not know who is being given the actual product. This is the best, but much more complicated and difficult to implement.

When a product has been well tested and has nothing to “hide”, it will be published in scientific journals. Not just magazines, but highly respected journals that are peer reviewed. This is important, because a journal that is peer-reviewed means that very strict criteria have been met by the article before it can be published. It has been reviewed, or looked at, by other professionals and has been thoroughly critiqued. This means the professionals have asked questions about the design of the study and the interpretation of the results. The author(s) of the article have to defend it. Once it is satisfactorily defended, only then will the peer group recommend it for publication. This is really, really important. Journals that do this are probably not ones that you read, but that you have heard of. JAMA, or Journal of the American Medical Association, is one. JCN, or Journal of Clinical Nutrition, is another. Popular magazines do NOT do this.  So, just because you read about something in a muscle or health magazine doesn’t necessarily mean you should accept it as fact. It means you should look for more information to back up what you have read.

Perhaps most importantly, you need to find out if the studies that were done showed any side effects (or death!!)  to use of the product.  Many times studies will say that no serious side effects were experienced after 6 weeks, or 6 months. But it is extremely important to know if there were any side effects after 1 yr, 5 yrs, 10 yrs, and 20 yrs! That means they have to study it for a really long time and spend a LOT of money to do it. That’s why many of the products in the supplement industry are questionable. They have not put the time and money into showing the safety of the product over a long period of time and at variable dosages.

So, based on what you have read here, you should have a pretty good comfort level with being able to assess whether or not a supplement is worth considering.   A few easy ones to start with:

  • Is this too good to be true?
  • Has it been independently studied? On animals or people?
  • How long was it studied for ?
  • What journals has it been published in?
  • Side effects?

When products can show that they have been independently researched, well published, and that the studies have produced consistent results, then you can start to consider them seriously.  Everybody wants a quick answer, but quick is rarely wise.

Probiotics

Probiotics

Hyperbiotics Pro-15

Hyperbiotics Pro-15

 

It’s always a good idea to re-evaluate your supplement regimen, or to simply evaluate if there is something you should or need to be taking. Research changes constantly, so it’s a good idea to try to keep up. I’m not an advocate of supplementing lots of stuff, and I rarely “recommend” anything. However, I am a fan of looking into probiotics as a mainstay of the diet. If you are someone who doesn’t eat lots of yogurt or milk based foods, you should consider a probiotic supplement.

Ideally, you should increase these types of foods in your diet, but a supplement is a good second choice. There are different forms of supplementation, but I really like the probiotics from a company called Hyperbiotics. Specifically, Pro15.

Why take probiotics? They not only improve gut health, they also boost the immune system. For individuals whose diets vary drastically, or who are engaged in extremely physical/stressful activity, or who don’t eat a nutritionally balanced diet, probiotics are a great way to add a little “insurance” and help the body keep itself in good health. Check out the different options here.

This is not expensive and it’s not complicated. Give it a try for at least a week and see if you don’t notice a difference in the way you feel.

Super Whey Protein Shots

I want to make sure that everyone knows about this product.  I am always looking for a good, versatile protein supplement and this one I like a lot. I use it in the clinical setting with patients and I use it with my athletes.

Super Whey Protein Shots

I like it for a variety of reasons:
  • It travels well and can be kept in your car or gym bag.
  • No mixing.
  • It’s in a container with a screw top.
  • You can order it online and get it pretty reasonably.
  • It’s whey protein
  • It’s only 3-4 oz and it provides 26-35g protein, depending on which one you buy.
  • Has BCAAs

I don’t sell this product and I am not affiliated with anyone who does,  I am just offering my objective opinion. I would certainly love feedback from anyone who is or has used this product. You can post here on the Rudog site or go to the fanpage and do it there! www.facebook.com/rudognutrition/

Mary Bell RD/LD

Rudog Vitamins are HERE!

I am very excited to announce that Rudog now has 3 brand new supplements available. I am not a personal fan of taking a lot of different pills, but I do believe there are supplements out there that are well worth taking…….I just want it in as few pills as possible and to not cost a fortune. Rudog Right and the Rudog Omega are my answer to just that.

1. Rudog Right   $31   60 capsules (1 time a day)

This vitamin is Right for everyone, men and women. It addresses the daily supplement concerns you have without providing more than you need. It also focuses on cardiovascular, thyroid, metabolism, joint, bone and brain health. All in one capsule. One time a day. It provides CoQ10, Selenium, Chromium Picolinate, Vitamin D3 and more. It is also gluten and citrus free.

 

2. Rudog Omega    $32  40 servings (1 time a day)

A liquid, orange flavored supplement that provides Omega 3 fatty acids and Vitamin D3. Specifically directed at supporting joint, cardiovascular, brain, and immune health.

 

3. Rudog Whey     $50   30 servings (1 scoop a day)

High quality whey protein, easy to mix and not crazy expensive. From pasture fed cows in New Zealand.  This one is unflavored so that it can be used in anything.

The company making these products has been in business for nearly 40 years and is based here in the United States. They guarantee purity and potency, integrity of formulation, and adherence to label claims.  Rudog wouldn’t do business with anyone doing anything less.

 

 

 

Compare Rudog Omega to SFH Liquid Omega

Supplementing the diet with Omega 3 fatty acids is a good idea. Research absolutely supports this. It is particularly important if you are someone who doesn’t eat fish on a regular basis or at all. Omega 3 fatty acids are known to have a protective effect on the cardiovascular system. They inhibit clot formation and promote vasodilation. This is good if you are trying to NOT have a heart attack or a stroke, and would like to have good blood pressure.

With this in mind, Rudog now has a liquid supplement called Rudog Omega. It is orange flavored and has omega 3 fatty acids plus Vitamin D3. The D3 supports cardiovascular health, but also supports neurologic and bone health.

Anytime you are considering a supplement you should consider the following:

1. Do I really need it?

2. Is it safe?

3. How much does it cost?

4. What are my choices? Who else makes this product?

With that in mind, please evaluate Rudog Omega and other liquid omegas that are out there. Specifically, SFH.

Here is what you will find:

Rudog Omega is :

STEAM distilled and has

Fish Oil (Sardine & Anchovy) 4,365 mg *
Omega 3 1,300 mg
EPA 698 mg
DHA 436 mg
Other 1931mg
Vitamin D3 1000IU

SFH is

MOLECULAR distilled.

Total Omegas =3705 mg

EPA 2204mg

DHA 990mg

Other 512

Vitamin D3 1000IU

Rudog Omega is $.80/teaspoon. SFH is $1.00/teaspoon

Rudog is only going to put out a high quality product. We have built our reputation on only associating with the best. Supplements are no exception.

Email us directly at [email protected] to order or request more information.

Keep it up!

I’m talking about metabolism. It’s important to keep it UP.  How you eat directly effects how your metabolism operates. If you want to keep your metabolism UP, that is, burning calories all day long, you have to feed it correctly and do the right kind of exercise.  Yeah, yeah, you’ve heard this before, right? You probably think this doesn’t apply to you because you eat all the time and have no problem putting on muscle. You are also probably between the ages of 18 and 25. 🙂 If that is the case, you are young enough that you haven’t really had to work very hard at this, if at all. Hormones are on your side (for now) and you are kind of on “metabolic auto pilot”. BUT,  things change after 25!! They REALLY change once you hit 30. NOW is the time to put the right habits in place.

For those that have already experienced some of those metabolism challenges that come with age, I have good news: You can do this with diet and exercise and you DON’T need expensive specialty supplements and “fat burners”.

Let’s go over the basics:

1. You have to eat every 2-3 hours and it has to start with breakfast. 

If you have been sleeping in until 10:30 or later, you are missing the jump-start to your day. You would be doing yourself a big favor by waking up at a more traditional time (7:30?) and having a mini breakfast—-like a slice of toast and a little glass of juice.  You could even go back to bed for a little bit, then have a real meal 2-3 hours later. You won’t gain fat weight, but you will stoke your metabolism enough to wake it up. By the time 2 hours goes by, you will be plenty hungry. This is actually the ultimate goal: To eat just enough that you stay satisfied for 2-3 hours, but then are really hungry at the next meal time. This is your body demonstrating that it is utilizing the calories that are coming in efficiently. When the body has burned them all up, it begins to send hunger signals. This is the body’s request for more fuel, please! When you do this all throughout the day, the metabolism never has the opportunity to stall, or slow down. It is constantly working on digesting and absorbing the incoming calories, which means it is BURNING calories. 🙂

2. Maintaining and building muscle mass is essential to increasing metabolism

Up until around the age of 25, the body is primarily anabolic. This means it is in “building mode”. After the age of 25, the body is primarily catabolic. This means it is no longer building stuff, but rather, is tearing things down. We lose muscle mass naturally, about 1% per year. If there is no exercise that maintains existing muscle mass (like lifting weights) or that puts on additional muscle, then the metabolic rate naturally declines. Muscle is metabolically active and burns calories, but as we lose muscle, we require fewer calories. In order to prevent or minimize this, the exercise program must include exercises that promote muscle building. The ideal exercise training program uses a combination of cardio and strength training exercises. The cardio keeps the inside of the body strong and healthy while the strength training improves strength, tone, and increases the metabolic rate. Studies have been able to demonstrate that strength training increases metabolic rate for several hours after an exercise session. Cardio does not.

For those that are over 30, you will have noticed that it is more difficult to cut weight, especially at the last minute. All of those “short cuts” you used to be able to take just don’t cut it anymore. You actually have to put in the long hours of training, get plenty of sleep and eat healthy all of the time. That is all part of aging, but it can be made a little easier by being consistent with your training, your sleep, and your diet. Don’t you wish you had been doing this all those years ago so that now it would be no big deal???? That is the message to the younger guys and girls. Get it right when you are young, so you don’t have to make major changes later.

As for those fat burners and metabolism stimulants, save your money and buy great groceries. Maybe even order some Rudog bars! The pills and powders are gimmicks and generally a waste of your time of money. Be smarter with both. Invest in good workouts and a good diet.

Do you NEED a supplement?

Do you NEED a supplement?

Supplement pills

In my kickboxing class the other night there was mention of a supplement called glutathione. The class was encouraged to take it and a brief explanation was given about what glutathione actually is. I could tell that most people had never heard of it and were most likely not going to go look it up… and yet they looked interested in trying it. That is scary. So with that in mind, I wanted to give a little info on how to decide if taking ANY supplement is the right thing for you.

First of all, you should NEVER decide to take a supplement just because someone recommends it. You need to know what the supplement actually IS and what is it SUPPOSED to do. Then you need to evaluate if it is even something you need. Don’t take supplements because you think they will be an “insurance policy” for something. That’s stupid. That can even be dangerous. If you aren’t sure how to evaluate if a particular supplement is a good idea or not, ask a dietitian. If your gym isn’t networked with a dietitian, then look one up on-line yourself. Dietitians are great resources for stuff like this. Check out www.eatright.org for a list of dietitians in your area, or contact Rudog. We work with clients all over the United States. It might cost you a little money, but quality education should cost you something.

Some supplements have only been shown to be effective if the person taking them is deficient in that substance already. So, for example, if you aren’t deficient in chromium, a chromium supplement will probably not have the positive effect you are expecting. As a consumer, you wouldn’t necessarily know that. That is exactly why you talk to a professional. They know things you don’t. You get my point. You need to know what you are taking and why you are taking it.

After you do your homework and you know all you need to know about a supplement, you have to answer the tough question, “Do I NEED this?” If you don’t need it, don’t take it. Put your time and your money toward things you DO need. If you decide you could benefit from the supplement, then get with a physician or dietitian to determine what the proper dosage is going to be for you. Just because “Steve” takes a certain amount, doesn’t mean that is the right dose for you.

Most supplements do not have negative side effects when taken at the right dosage, but it is a largely unregulated industry and the FDA does not require (or even have) RDA’s for many supplements. You want to be sure you are not taking more of something than you need, but you also want to make sure you are getting enough to produce the desired result. This is where a physician or dietitian is really handy. They can also ask you specific questions to make sure that the supplement isn’t going to interfere with,or work against, anything else you may already be taking, regardless of whether it’s prescription or over the counter.

Supplements can be a wonderful addition to a great diet and a great workout regimen, but they can be a waste if they aren’t used correctly. Don’t waste money or time because you are too lazy to do a little bit of research. Get smart, you are worth it.

As a professional in this industry, I have done much of the homework for you. Rudog has developed a small line of supplements that give you everything you need, in the right amount. Visit our page for more information.

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Mary Cabral, RD/LD
Rudog, Owner
[email protected]

 

You can schedule your ZOOM Bariatric Nutrition Class by clicking HERE  

Classes are offered at 2:00 and 4:30 every Monday, 2:00 every Wednesday, or 12:00 every Thursday.

We can't wait for you to join us!