Every year at this time I get frustrated. I see and hear people making New Year's Resolutions to lose weight. Why? I don't understand people who put their health off by waiting for the first of January to roll around. You are worth more than this!
New Year's Resolutions are silly. You can start losing weight or improving your health right now. Don't put your happiness and health on the back burner because of a tradition. We're signing people up now for Charter memberships and we're always welcoming new clients to our facility. Waiting for the New Year to roll around is like saying you'll take your insulin three weeks from now if you're a diabetic. It just makes no sense to me.
If you feel like getting healthy, live in the moment and start today. You're going to have a journey of ups and downs during any process of change. Starting now will help keep you motivated when the New Year does roll around. Think of how much further along you will be when people hit the gym on 01/02/14!
If you are considering losing weight in 2014, contact me today. I will be happy to help you get set up on a plan that will have you showing results come the New Year!
What Thanksgiving barriers will you face?
Identifying the barriers that keep you from eating a healthy diet and exercising long-term is essential to your success. Barriers can be environmental factors: enablers, time management, negative mind-set, the all or nothing mentality, and many more. We all have to identify and face our personal barriers, and find solutions to manage our barriers better. You could have a laundry list a mile long with barriers, and that’s ok. I’m here to tell you there is a solution to almost every barrier you have ever faced as long as you work at it.
How do you identify barriers?
First I would like you to identify yours. Think through the first one very carefully. For example: Let’s say family gatherings are a barrier to your success. Lets start with Thanksgiving Dinner. What thoughts and actions could get in the way of eating healthy? Are you too busy to prepare a healthy dish to bring along? Would one of your family members get upset with you if you didn’t go for the second piece of pumpkin pie? The more specifically you can describe the problem, the more focused you can make the solution.
Is there a solution for these barriers?
Next develop a list of solutions: Think as many solutions as possible. In example: I will make and bring a healthy salad, I will eat mainly the white turkey meat, I will have only one portion controlled plate of food, I will get my workout in before I go, I will avoid desert and empty calorie drinks.
Next evaluate your solutions. This is where you need to be realistic. Select one or two you could try, and develop a plan to do so. For instance I am going to go for a morning run or walk, I will only have one plate but a little of everything.
Last analyze how it went. See if it worked. If your plan went astray, it’s time to try something different. The last step is most important. Every step is essential to breaking your barrier. It might take a few times before you find what works for you, but at least you are working towards overcoming the barrier.
Where do we go from here?
If we want something in life we need to find a way to make it happen. This is the best process I have found to work with many of my clients. I have seen many clients going strong and kicking butt and then Thanksgiving, Christmas, or a vacation comes and they are completely off the wagon. I hate it, and I don’t use that word often. All that work for quitting! You are better then that. It’s not easy but it all takes time and practice to make a permanent life style change. It is my passion in life to see people turn that corner; ok my family, faith, and the Vikings are my main passions too. If you don't manage your way through Thanksgiving, you always have Christmas to try these tips!
If you have time read below one of the mindsets we have to overcome in regards to weight loss or any major life change.
All or Nothing Mentality, and Failure Mindset:
Negative thinking leads to negative behavior and emotions. All or nothing mind-set is usually associated with the vocabulary such as always, never, or can’t. I had a bad Thanksgiving weekend I might as well give up. I can’t exercise 6 days a week what’s the point. I am never going to eat out again. I always slip up on my diet. Nothing works for me I have tried everything. Then you violate one of your rules and you are faced with all the negative feelings and emotions. All these statements set you up for failure. Guess what failure is not determined over one day, week, month, or year. It’s what we do over a long period of time. How realistic is it that you are never going to eat out again, or for that matter always be able to work out 6 days a week. Sorry, but you will fail if you program your mind to believe that. The sad part is it may even lead you to want eat out more, or encourage more of a negative behavior. You need to do your best to prevent this type of thinking before it starts! The point that I’m trying to make is there are going to be slip ups and by preparing we can limit the slip ups. One of my favorite quotes “prepare or prepare to fail.” That identifying your barriers makes it easier to find solutions to them. Understanding there will always be ups and downs in your program, but it’s how you bounce back that’s important. Remember you are worth it!
Committed to your health,
For less than $50 dollars a month you can be treated like royalty. We're offering an exclusive charter membership for less than $50 dollars per month.
Here's what Dr. Baumgartner has to say about this new program! “When I say unlimited, I mean it. This is the concierge package for those who love fitness and want to maintain or improve their health. It also makes for the best holiday gift ever!"
The Charter memberships come with unlimited access to the sauna, unlimited access to authentic hot yoga, unlimited access to our new facility, cooking classes, shopping tours, priority booking for Orthopedic appointments, discounts on supplements – it is all included.
The Charter Membership is a value-packed health and fitness plan for VIPs or those who want to live the good life without paying a lot. People may sign up for the monthly charter plans, at $49 dollars per month, without a charge to their account until March of 2014. Recurring EFTs will not begin until March 1st, 2014. That’s when this program starts, but we’re signing people up now via our website. The Charter Membership program comes with a 30-Day Unconditional Money Back guarantee. More information is available here: http://tinyurl.com/ExecutiveGymMembership
We also will have Child care available
Fresh Towel Service
Access to Rejuv University and Breaking Barriers Support Group
Want to sign up? Click the link.
Have questions? Give me a call! JR
America’s Most Shameful meal right now is a pretty common one. What is it? The Carl’s Jr. Six Dollar Guacamole Bacon Burger with Medium Natural Cut Fries and 32-oz Coke. This mean contains 1,810 calories - 92 g fat (29.5 g saturated, 2 g trans) - 3,450 mg sodium. It has as many calories, and as much fat, as a dozen Krispy Kreme doughnuts plus 30 slices of bacon. Gross! However, it is also the fast food chains’ most popular selling meal deal. What does this say about our country?
Why am I telling you this? Simple. It’s Friday. We all have weak moments. We are all allowed to treat ourselves. But, do you really want to consider fast food meals, like the one mentioned above, as a treat or “go to” during a weak moment?
According to Runner’s World magazine you burn about 74 calories for every mile you walk and 100 calories for every mile you run. A moment of weakness or a fast food treat will result in you having to walk 24 miles to burn the calories off.
So, as we approach the weekend, I want you to keep this blog post in mind. Use it as a motivator. Think about the 24 miles of walking. Think about the twelve doughnuts and thirty pieces of bacon. Think about your health.
Black Friday is a week away. Are you prepared? No, not for the sales; for the mall food! All the standing in line, digging through sale piles, and walking in circles can make you both hungry and thirsty. A quick trip to the food court can be worse than a Thanksgiving meal with all the trimmings.
For example. A Carmel Pecan Cinnabon has 47 grams of sugar and 1,100 calories. Even splitting this item is a bad idea. But this is an obvious food no-no. So, maybe you decide to get a smoothing instead of a Cinnabon. Seems harmless enough, right? Wrong!
A Grape expectations smoothie from the Smoothie King chain will cost you 1,096 calories. Oh, and the sugar contained in this "healthy" drink has more sugar than a six pack of Coca-Cola.
Try, if at all possible, not to buy food at the mall. If you're in a pinch, buy black coffee or water. Always order plain salads, grilled chicken, or make selections that use common sense.
Here are my Black Friday survivial tips for the mall.
1. Pack a bottle of water.
2. Bring a few low-fat, low-cal granola bars or a bag of almonds.
3. When in doubt, ask for the calorie and nutrition menu before ordering.
4. Have a planned reward. If you can leave the mall without snacking, treat yourself to a piece of dark chocolate when you get home.
We all get hungry and tempted. Remember, you don't have to use the holidays as a "pass" for excusing unclean eating habits. Stay strong, stay motivated, and if all else fails- hit the gym!
Thanksgiving is almost here. I was in the grocery store the other day and noticed many people already shopping for the holiday. They were stocking up on canned green beans, frozen turkeys and butter. Oh, the butter I saw being placed in carts. This got me thinking about the holiday season. While you can’t control the ingredients that go into your hosts’ menu items, you can control how much of their food you do consume. And, if you’re hosting Thanksgiving dinner this year- there are a few things you can do to promote clean eating without sacrificing taste. For example, instead of using milk and butter in mashed potatoes, use Greek yogurt!
Here are few more healthy ideas for your Thanksgiving dinner this year.
Replace the holiday ham option with a fish option.
Try to only serve white meat turkey. If you have to serve the dark meat, make sure to remove the skin before serving.
Refrain from the mac and cheese side dishes or use low-fat cheese. Biscuits – don’t even put them on the table. Instead, put out a vegetable tray.
Add more salads and cut down on the amount of casserole dishes you put on the table. If someone brings one, put it in the back of your buffet so it isn’t an easy option. Place all the salads up front.
Use more herbs for seasonings versus salts and butter. Again, butter is a high-calorie item. You can make lots of yummy dishes with only half of the recipe’s suggested butter requirements. Some recipes, you can lose the butter all together and add yogurt or fresh herbs instead.
Forget the wine. If you have to have a cocktail this holiday, go for a martini. It has less calories than beer or wine or even mixed drinks!
Happy Holidays, JR
Lights, camera and action! If you haven't heard by now, we here at Rejuv Medical are looking for a few inspiring people. That's right, we're making a weight loss documentary and need people who have had success with us in the past or are looking to use our services to help their weight loss efforts.
We are looking to start filming soon! Please call me directly if you are one of these people or know one of these people. My number is 320-217-8480. Again, you don't have to be a past or current client of Rejuv Medical. However, we will require you to sign up and follow our services and direction if you're looking to lose weight and be in this documentary. If you have been with us in the past and have lost weight- call me as well.
What's in it for you? A free year of Rejuv Medical services and fame. Plus, your story will help inspire others to drop the pounds and live a better life through healthy living and clean eating.
More details about this project can be found via the official website. Click here to view it.
As always, you don't have to be in the documentary if you want to sign up for our medically supervised weight loss services. We're happy to address your concerns, challenges and goals on an individual basis. We approach weight loss from a medical perspective and with a doctor's supervision. We're not looking to help you lose a mass amount of weight in a short time. Instead, we here at Rejuv Medical want you to lose a safe amount of weight in a healthy time period.
Do you tend to gain weight in the fall? Before the holiday season? Many people blame holiday cookies and drinks for their weight gain during the fall. Really, seasonal weight gain can be related to sleep! We set the clocks back in the fall. The days are shorter and the weather is cooler. It is the perfect time to sleep and the perfect storm for our bodies.
The problem, however, isn't sleeping too much. In fact, the problem is sleeping too little. While most of us tend to sleep more during the fall, some people are up worried about holiday finances- or other social and financial problems. Researchers have found depriving people of sleep for one night created pronounced changes in the way their brains responded to high-calorie junk foods. And guess what people tend to eat the most in the middle of the night? That's right- junk food!
The relationship between sleep loss and weight gain is a strong one, borne out in a variety of studies over the years. Largepopulation studies show that both adults and children are more likely to be overweight and obese the less they sleep at night. In smaller, controlled studies, scientists find that when people are allowed to sleep eight hours one night and then half that amount on another, they end up eating more on the days when they’ve had less sleep. One pivotal study at the University of Colorado in March showed that losing just a few hours of sleep a few nights in a row caused people to pack on an average of about two pounds.
So, are you are out there working hard to lose weight (getting to the gym, following your diet plan, not buying into temptation) make sure you are also sleeping right. Don't stay up late to finish your work... it will be there for you in the morning. Don't try to pull an all-nighter with friends (even if you are the designated drive who only drinks water)... go home, get some sleep and you will naturally help your body peel off the pounds!
It is almost Halloween. Yes, my last blog covered this topic. I can't help myself. There is something about this spooky time of year that gets me jazzed. While many kids celebrate Halloween, several of my friends throw parties. I've collected a few "healthy" Halloween cocktail recipes to follow up my last post.
In the meantime, please keep in touch with us via Facebook and via our website. Our new facility will be opening soon and it is going to be amazing!
Spinach Monster Martini
1/2 cup fresh spinach
1/2 red delicious apple
1 tsp lemon juice
1 tbsp orange juice
1 shot triple sec
1/2 shot vodka
Puree all ingredients except the alcohol. After everything is liquefied, pour the green mixture and alcohol into a shaker over ice. Shake and pour into a martini glass to serve.
South Of Hell Chai-Tini
8 cups of brewed chai tea (from teabags). Don't add any sugar and/or cream.
1 cup vodka
Mix ingredients in a witch's bowl. Ladle the liquid into a martini glass and serve.
2 shots of good champagne
4 shots of canned Guinness
Pour the champagne in a beer mug.
Slowly pour the Guinness on top of the champagne.
I also pulled some of the most creative veggie Halloween trays photos. See if you can match these, or do better, and send them in. I may put the best ones within a November blog post!
Ok, it is over twenty days away. But I can help myself, I love Halloween! More and more adults are throwing Halloween parties this year. While this is great for your social life, you may find the drinks and treats more of a trick than anything- at least when considering your waist line.
I decided to pull some of the "healthiest" recipes I could find that can be served at your next Halloween party. Yes, YOUR party. Remember, if you host the party- you have control over the menu. Show up at a friend's house and there is no telling how much cream cheese went into the dip....
Spooky & Salty Mix
2 cups wheat Chex
1 cup pretzels
1/2 cup salted, roasted almonds
3 tablespoons bittersweet chocolate tips melted.
Simply pour the melted chocolate into a bowl and mix in all the ingredients. Let cool, serve.
"Slim" Satan Punch
Fill a tall glass with ice
Pour in one shot of Satan's Circus ( chili-infused aperol)
One shot of whiskey
A squeeze of fresh lemon juice
A slice of green apple
Fill the rest of the glass (as much as you can) with club soda
Always eat and drink in moderation. One Satan's Punch is enough to enjoy a party without consuming a ton of calories. A handful of the Spooky & Salty mix goes a long way, too.
There are times I have to turn people away from Rejuv Fitness. Why? Simple. We don't want to feed a person's unhealthy self-image. I've had women approach our office who are five feet tall, ninety-nine pounds soaking wet, and who are completely toned. They come in for a weight loss consultation..... You know where I'm going with this. While I always want to introduce Rejuv Medical to new clients, I want to make sure people are coming to us for the right reasons!
But let's talk self-image. Most people lose weight because they need to for medical reasons and they want to be healthier. Sure, looking slimmer is a bonus. So, are you working out for the right reasons?
I once heard someone say "if you dislike who you are on the outside, chances are you dislike who you are on the inside." I agree. Fitness and weight loss have to be about total transformation and the drive to become a happier, healthier you. So, what are the signs your weight loss could be stemmed from some other inner drive? Well, I put together a list for you. If any of these match you - consider giving me a call so we can talk and revaluate your plan.
Symptoms of unhealthy or negative body image may include:
1. Obsessive self-scrutiny in mirrors
2. Thinking disparaging comments about your body and frequent comparison of your own shape and size to other people
3. Envy or a friend’s body, or just as commonly: the body of a celebrity or someone else in the media.
Before I go, I wanted to share one more thing with you. It’s an article on Body Dysmorphia. “It is a condition that affects a person’s body image. It is diagnosed when three criteria are met. First, the sufferer must be either preoccupied with an imagined defect in their appearance or excessively concerned about a slight physical anomaly. Secondly, the sufferer must be significantly distressed by their preoccupation or excessive concern with their appearance and/or be impaired in terms of what work-related and social activities they can participate in. Finally, their preoccupation must not be better diagnosed under the heading of a different mental illness, such as anorexia, where body image is also a factor.”
Until next time,
I'm all about clean living. No one doubts this fact. But did you know there are some bad fruits out there? Yes, I often promote eating a lot of fruits and veggies. This doesn't mean you should just eat any fruit or vegetable. There are some that are way better (and way worse) than others.
Here are my top three "bad" fruits and why;
1. One seven ounce mango has a much sugar as a cup of raspberries covered in white sugar! And a seven ounce mango has 135 calories. This means a mango can be considered as bad as a Coke!
2. A half of a banana has 15 grams of sugar and 70 calories. There is nothing healthy about a banana when thinking of it it terms of sugar.
3. Dried apricots. I see many people snacking on dried apricots throughout the day. Well, you probably should just eat a candy bar. Dried apricots have 158 calories per half of a cup. The sugar content? Well, it sits at 36 grams per half of a cup.
Don't get me wrong- the fruits above also have benefits. So, you have to eat these fruits in moderation. If you're trying to stay away from carbs then staying clear of the above fruits is a good idea.
Below are some the healthier fruits.
1/2 cup of peaches only has 6 grams of sugar.
1/2 cup of blackberries only has 3 grams of sugar.
1/2 cup of honeydew melon only has 7 grams of sugar.
So be smart out there! And remember, if you have any questions at all- I'm here for you.
I'm not a big cheerleader for celebrity fitness. Not everyone has the freedom of a star's schedule (or the money to furnish it), so a celebrity's fitness routine is usally very different than a normal person's routine. Plus, celebrities take major health risks to lose weight for roles, etc. This said, I did find a few celebrity fitness tips that will work for the everyday person. I've posted them below. Remember, always consult with us or your doctor before implementing any or all of these tips.
1. Eat a lot of greens. Beyonce said " "'I eat a lot of green vegetables. I don't eat red meat or bread, and I don't drink alcohol."
2. Short-term soup diet might be ok. Elizabeth Hurly swears by the Watercress Soup Diet. The Watercress Soup Diet may be effective, but inadvisable as a long-term strategy. Living on soup can lead to nutrient deficiency, fatigue and a significant weight rebound once you start eating sensibly again.
3. Eat bland. Angelina Jolie once said " "I eat steamed sea bass or steamed beef and vegetables, and I have no sugar, and only drink soy milk."
4. Water. Brooke Burke swears by this. She drinks two cups of water before every meal. A 2010 Virginia Tech study found that participants who drank two cups of water before each meal lost roughly 5 pounds more on average than those who didn't.
5. Eat Often. Skinny Denise Richards lost weight by eating more. Eating every few hours is a great way to keep your metabolism running at top speed.
These are the top five tips I can find when it comes to the topic of celebrities and weight loss. Maybe I'll do a future blog on the worst tips I've found offered by celebrities.
I've met a few people who tend to be on the negative side. They lose weight, but not fast enough. Their physical therapy efforts are working, but they're still not back to "normal." These people spend more time being negative about what isn't being accomplished then they do recognizing progress. This is a problem.
Being positive helps you achieve things quicker and easier. So, how can you stay positive?
1. Start a positivity journal. Heck, you can even use the voice recorder feature on your iPhone. Take five minuets each day to write down something you're grateful for. This sounds cheesy but it works.
2. Write down a single goal to help improve a situation. Instead of complaining about things, write down how you're going to be proactive to change things. This is a start in the right direction.
3. Write down how you were awesome at the end of the day. Put this on your refrigerator and collect the notes all week. For example; "I cooked for my mom" or "volunteered at the senior center" or "allowed someone to cut me at Starbucks."
Being positive takes works. But being positive changes how you physically look and mentally feel. It is more beneficial to your health to have a positive outlook versus a negative one.
Until next time,
Hooray! Another holiday is coming up. Labor Day means a lot of fatty meats, alcoholic beverages and creamy dips. Don't use Labor Day as an excuse to binge on unhealthy foods and beverages. You're better than that!
I'm listing a few tips to keep you on track this Labor Day. However, I'm always available to talk should you have any questions about your diet and the holiday versus your personal fitness goals.
1. Keep a glass of water in your hand. Water can make you feel full and it is good for you. Plus, if you have a bottle or glass of what in your hand, it is harder to fill up a plate.
2. Portion size. Remember, it is Labor Day- not a free for all day where calories don't count. You shouldn't excuse how much you are eating because it is a holiday.
3. Store bought gross..... Yes, gross! If you know a dip is made at the store or a pie comes from a box- don't eat it. I rather see someone eat a slice of homemade pie or homemade dip versus a processed pie or dip. There is stuff in store made foods that isn't considered 'clean eating' - never mind the calories. Try to eat as fresh as possible. Grilled corn is awesome, fruit salad is great and even homemade onion dip with geek yogurt is a winner.
4. Try to drink water and iced tea with lemon (no sugar). If you have to drink an alcoholic beverage then drink it straight and limit it to one serving. Liquor contains calories but when mixed with sodas or fruit juice- a Cosmo (or a like) can be worse than eating a Big Mac.
Again, if you have Labor Day nutrition questions- please call me or your Rejuv rep.
I get asked all the time about weight loss apps. Yes, there are some bad ones. But there are great weight loss apps out there, too! I did some research to find some of the better rates apps.
I really like Fitocracy. This app helps you earn points for your workout. Think of yourself as a superhero in a video game. Every time you workout, you earn points within this app. So what? Well, here is why the points are awesome. They keep you motivated and you can see what other people are earning to help you stay motivated. I really love this app because it is a healthy way to challenge yourself mentally and psychically.
Another app I like is Polar Beat.
During your workout, a Siri-like voice will keep you paced by reminding you of how much time you have left (and yes, you can shut it off if you like.) Plus, this app keeps you on track outside of your workout. I love it and would recommend it to anyone seeking an additional voice reminder tool.
There are tons of apps out there. These two are quickly becoming my favorite. Try them out and let me know how you like either one in Facebook.
As always, if you have any questions or concerns please call me!
I touched on this topic once before but wanted to use today's blog as an opportunity to expand upon it. The term 'healthy drink' is being taken for granted these days. A cool font, a snazzy bottle, and a provocative name is all it seems to take to convince people to overpay for sugary water.
I like reading that people are consuming less and less soft drinks. This is great. But the soft drink makers are also now in the 'healthy drink' and bottled water game. Which means most of the products are just as unhealthy, if not more, than soda. The bottled water business has quadrupled since 2005 and it is a multi-billion dollar a year industry. No wonder the soft drink makers jumped in on this trend.
So, how do you know what you're drinking truly has nutritional value and isn't just sugar and water in a snazzy bottle?
With the popular VitaminWater drink there is 33 grams of sugar in each bottle. Only, they don't label it as sugar and recently the makers were put in hot water because ot this. Coca-Cola (also the makers of VitaminWater) place 39 grams of sugar in Coke. Not that much difference, right?
Real the labels and do your research the next time you want to drink a flavored water, 'healthy' drink sold in many different colors in the soda aisle, or are pondering just how much regular water to drink. Or, call me and I can help.
Let me share one last piece of advice I dug up while researching the 'healthy' drink fad.
The type of sugar used in VitaminWater is crystalline fructose. This is basically a fancy name for corn syrup – the kind of sugar primarily responsible for the abdominal spare tire epidemic and the same, cheap sweetener used in soda. And, many ‘healthy’ drinks are labeling this type of sugar as crystalline fructose. Excess consumption of fructose (of any kind) raises uric acid levels to potentially dangerous levels in the body. Uric acid is a major contributor to obesity, kidney disease, insulin resistance, and high blood pressure, even in adolescents. The next time you’re thirsty and reach for a flavored water- think about this fact.
I had a woman come up to me about a year ago and state I had failed at my job. Shocked, I asked her why she thought this. She explained she had followed the Rejuv program to the 't' and still didn't accomplish her weight loss goal. We sat down, reviewed her file, and went over her daily habits. Everything seemed to be on the up and up. I felt horrible.... until I noticed she was yawing- and yawning a lot!
From that moment on I knew it was important for our staff to emphasize how sleeping can help you loose weight. In fact, it is a crucial element of our program. According to WebMD, and backed by Dr. Baumgartner, " substantial medical evidence suggests some fascinating links between sleep and weight. Researchers say that how much you sleep and quite possibility the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite."
Hormone levels are impacted by how much (or little) sleep you get and the quality of your sleep. And, hormones play a major role with your appetite and your metabolic type. Sleep is important. It could prevent you from losing weight- even when you're doing everything else right!
I mention this as we head into the weekend. There might be some temptation to break your sleep patterns. Don't! Remember, sleep is essential to your weight loss efforts and not getting enough sleep can be just as detrimental as eating three banana splits!
I recently had an interesting conversation with a client. She would counteract everything I said with “well, my friend said…..” Our friends are often our best advocates, but sometimes they really don’t know what they’re talking about.
In the case noted above, the client’s friend was providing her with wrong information that could’ve adversely impacted her health. I’m sure my client’s friend had no intention of providing risky information, but it happened. I can’t stress enough how bad it is to listen to diet tips or buy into diet trends.
Some cynical people out there might think I’m saying this to drum up business. While I love new business, I wouldn’t result to a scare tactic. I live the Rejuv mission- which is medical based. Anyway, while thinking about this recent incident- I decided to put together the top three diet tip lies that I have heard throughout my career. See if any of your friends have ever suggested these to you;
1. Eating breakfast is a waste of calories and will make you gain weight. NOT TRUE! When you eat breakfast, you can resist those midmorning vending-machine raids with ease because your blood glucose levels stay more stable and your metabolism responds more favorably. You’re actually going to save yourself from eating junk food and binging at lunch because you ate breakfast.
2. Don’t eat (insert food group here). Listen, not eating carbs, eating all carbs, only eating raw…. everyone is different. Unless you have sat down with a doctor and a dietician, removing a food group from your diet can possibly cause you to become sick or deficient in certain vitamins.
3. Exercise isn’t needed it you eat right. I laugh at this one. There are many reasons, mental and physical, why exercise is needed by overweight and svelte individuals. I’ve heard other tips along the way as my career has grown. Again, smile and thank your friend for his/her advice and then consult a doctor or nutritionist.
See you next time,
Fed up with trying to slim down? Don't be. Staying motivated is the key whenever your committed to do anything, including when it comes to dropping weight. While I'm always here to help you, motivation is primarily a personal thing. So, how do you stay motivated?
Start by cleaning. Yes, cleaning! Cleaning is a form of meditation. It will give you time to yourself to think and clear your mind. You can consider things more clearly when you're vacuuming or doing dishes. Start cleaning to reflect on your current situation, why you're frustrated and to develop a plan.
You also want to call a friend. Speaking to someone about what you're experiencing can help and I highly recommend it. Not only will someone listen to you vent so you can feel better, but they may offer insight to help you get through this period.
You can also tape a photo of your current photo and where you want to be next to each other and on your bathroom mirror. This technique is a constant reminder of where you are and where you want to be. The photo in itself should act as a constant motivator for you.
"I'm on vacation." I have heard this phrase over and over again during the summer when people start to put the pounds on after doing well with their weight loss programs. Vacation is NOT an excuse to ignore all the good work you have done with losing weight. You can eat clean while on vacation.
The first step is admitting that you can't splurge. Sure, a treat is ok. But eating fast food or drinking heavily because you're on vacation isn't at all acceptable. In fact, it is just an excuse to throw out your goals and undo any progress you may have made.
You also want to take advantage of table service restaurants. If you're ordering eggs, order egg whites. If you're ordering a sandwich, ask to remove the cheese and go light on the mayo. You can make menu items meet your needs if you just ask.
Water, water, water. Don't stop drinking water because you're on vacation. Many people allow hotel mini-bars tempt them into high-calorie drinks. Or, the frequent stops at gas stations while on road trips promote tempting Slurpees or easy accessed sodas. Ever notice how water is placed in the back and sodas are near the front of the store? Remind yourself to keep drinking water while on vacation.
Finally, opt to stay at hotels with healthy menus. Many hotels are offering vegan-friendly menus or health conscious second menus. If you stay at a hotel with a McDonald's in it (or next to it), chances are that is what you will be eating. If you stay at a hotel with a healthy option restaurant, you'll likely stay on track when it comes to your diet. I'm posting a great California hotel that offers this option. Do your research, there are many other hotels like this across the country.
The Fairmont Hotel in Santa Monica offers FIG (great example), click here: http://figsantamonica.com/
Sam's Town Hotel in Las Vegas offers McDonald's (bad example), click here: http://www.samstownlv.com/dine/mcdonalds
Until next time,
Eating fast food really is not good for you. But, we're human and once in a while- it is bound to happen. We start craving something salty or we're in a hurry and the breakdown happens. As long as you get back on the right path- an occasional slip up is ok. But, as a reminder, I'm listing the worst fast food items available and why. Perhaps this list will help keep some of you away from the bright light of a drive through menu. Fresh fruits and veggies are always a better alternative when compared to any dollar menu.
#1. Dunkin' Donuts Meat Munchkins. This is processed meat inside of a sugary, processed pancake. Not only is it overloaded with sugar, salt and preservatives- these Meat Munchkins taste horrible and aren't worth the alleged "diet cheat."
#2. The McRib from McDonalds. There is a reason it isn't offered year-round. This processed meat patty is covered in a sugary sauce and then placed on a carb-blasted bun. Again, the McRib is one reason why America is becoming so obese. Stay away from it.
#3. The Fried Cheese Melt from Denny's. Basically, this is fried cheese wrapped in two pieces of bread and then refried. There are so many things wrong about this sandwich that I can't even get into why it is even allowed to be served in our health-conscious society. A grilled cheese isn't the best option for you when health is priority number one. But, on occasion, a grilled cheese is ok. Never, under any circumstances, is a Fried Cheese Melt an acceptable choice.
Weight loss can be very rewarding. And, we should reward ourselves once in a while with a delicious treat. But, forming a "treat" habit or buying any of the above listed items is never, ever, ever..... ever a good or even average idea.
There is no excuse to not lose weight. We here at Rejuv Medical offer medically-supervised weight loss services. No matter what your situation, we can help you lose the weight under the direction of a doctor. This said, I've come across some funny but sad excuses in the past as to why people chose not to lose weight. Check them out below.
1. I'm not really that fat, this is just a lot of muscle.
Really? Because if you’re truly making strength gains, you’ll see it in your arms, shoulders, chest, and legs, not so much around your waist. I've never known a person to carry an extra fifty pounds of muscle around their stomach because he or she feels it looks good or is healthy pressing on the organs.
2. The dryer is shrinking my clothes.
Hmmm. That's funny because I never known a dryer to shrink clothes after the first two washes. If you're wearing clothes that you've had for more than six months and they are suddenly "shrinking" then you're growing. Don't blame the dryer, just take action and ask for help.
3. The scale is wrong.
Is it? Maybe the scale is off by three or four pounds. But, gaining three or four pounds never really hurt anyone. It's when the scale is off by ten to fifteen pounds that indicates a problem with the person reading it and not the actual scale.
Don't make excuses as to why you're not losing weight. There can be valid medical reasons why your weight loss has been slow or come to a stand still. If you're blaming the dryer, the scale or just using stomach muscle as an excuse please call me. I can set you up for a full assessment and have you speak with a medical professional to address any underlying health issues before we incorporate a full weight loss plan.
Stay motivated out there,
I wish I could tell you that weight loss was easy and that you would always feel like getting up, eating right, and going to the gym. Let's face facts- wer're human. Not everyday is going to be a holiday. You will get frustrated and fed-up. The trick is to keep going. Accept your feelings, and then move on.
Here are some tips for staying motivated when it comes to weight loss.
1. Think wellness and not weight loss. The term "weight loss" can be intimidating, especially if you're having a bad day. So, don't think of your workout or new way of eating as a weight loss program. Think of it as becoming healthier and living longer.
2. Limit your favorite foods but don't eliminate them. For a psychology standpoint putting something off limits is going to make you crave it more. The point is to eat better, not punish yourself. So again, everything in moderation will help you stay motivated.
3. Get blue plates. Yes, the color blue supresses the appetite and increases energy. If you need some subconcious motiviation, eat off of blue plates and decorate your kitchen with blue accents. Even if you have to do this to get yourself out of a rut- do it!
I promise you that your hard work will pay off. If you're having trouble sticking with our program or motivating yourself, please call me. We are here to help support you- through the good and the bad.
Until next time,
Once you have started a weight loss program there is one very crucial element you need to make sure you have tied into your program.
You need support. You need your “Rock”. You need someone that no matter what is going to keep you accountable, on pace, and true to your goals!
The information on this site is solely for purposes of general patient education, and may not be relied upon as a substitute for professional medical care. Consult your own physician for evaluation and treatment of your specific condition.
Rejuv Medical Clinic is in close proximity to Central Minnesota's surrounding cities that include Saint Cloud, Sartell, Waite Park, Sauk Rapids, Rice, Saint Augusta, Luxemburg, Clearwater, Clear Lake, Becker, Big Lake, Elk River, Monticello, Buffalo, Annandale, Kimball, Hutchinson, Rockville, Cold Spring, Richmond, Saint Joseph, Avon, Albany, Melrose, Foley, Milaca, Princeton, Pierz, Little Falls, and Brainerd.
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