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,
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.
Copyright © 2010 | Rejuv Medical | Sartell, MN | All Rights Reserved