PEAK
4 Types of Mental Barriers & How to Overcome Them
The Sweet Danger of Sugar
Fall Favorite Recipes
Jimmie S. Feels Like He Is 30 Years Old Again
OCTOBER 2023
4 Types of Mental Barriers to Weight Loss &
HOW TO OVERCOME THEM
Did you know that weight loss extends beyond exercise and a healthy diet? Your mindset can also affect your journey. Here are the four most common mental barriers to weight loss. Which one are YOU?
THE INNER CRITIC
Are you extremely hard on yourself? Is nothing ever enough when it comes to your diet? Inner Critics are ruled by their thoughts, a form of self-sabotage that can impact their weight loss journey.
Tips for Success
• Acknowledge your self-critical voice. The frst way to shift self-criticism is to become aware of it. Track your thoughts for a few days and see what you notice. Replace them with positive self-talk.
• Practice self-compassion. A lapse doesn’t have to lead to collapse. It’s just a slip, and you get to begin again. Focus on the positive steps you’ve taken so far.
2 THE DIE-HARD DIETER THE SOCIAL EATER
Have you ever said, “It’s okay to eat this because everyone around me is?” Social Eaters are infuenced by what everyone around them eats and feel deprived if they are left out.
Tips for Success
• Look at the menu before you arrive.
If you know you’re going to dinner with friends, decide beforehand what you’ll eat. This will help you avoid temptations and ensure you stick to your plan.
• Share your health goals with others.
Let your friends and family know about your intentions to live healthy. This way, you can count on the support of others during your journey.
Have you ever cheated on a diet and decided to give up rather than get back on track? Setbacks often lead Die-Hard Dieters to abandon healthy habits because any misstep is seen as a complete failure.
Tips for Success
• Embrace progress, not perfection. Consistent effort, rather than perfection, leads to the most weight loss success. Enjoy the journey and focus on the new habits you have created.
• Don’t beat yourself up. Dwelling on setbacks only makes you feel worse about yourself and will likely lead to more eating. Don’t beat yourself up. Let it go and move on
4 THE STRESSED SNACKER
Do you turn to food for comfort when faced with a stressful situation? Stress increases a Stressed Snacker’s cortisol levels and leads to cravings for sweet, fatty, and salty foods.
Tips for Success
• Be mindful of your thoughts. Take note of whether you are truly hungry or just want to eat. Evaluate how your thoughts and moods can infuence you to eat when you are not hungry.
• Take a walk.
Exercise releases endorphins that can stimulate relaxation, and the fresh air is also a natural stress reducer.
Use the worksheet below to identify any challenges, learn from them, and have an action plan for the next time those obstacles are faced. What happened?
What events led up to this setback? How did I react to this? What did I think and feel?
What have I learned?
Was this a high-risk situation? Are there things that I can identify are diffcult? What helped and what didn’t?
What will I do differently in the future?
When I think/feel what could I do instead?
1
3
4
The Sweet DANGER of Sugar
Did you know Americans consume almost 57 pounds of added sugar annually? Too much sugar in your diet can be harmful in many ways and lead to weight gain. However, there are steps you can take to break free from a sugar addiction.
3 WAYS SUGAR LEADS TO WEIGHT GAIN
Empty Calories
The body needs fuel to work throughout the day, and food is how we get that energy. Certain foods are high in calories, while others have almost none. Sugar is an example of a food with hardly any nutritional value. No matter how much you eat, your body isn’t getting any real nutrition, just energy, which is turned into fat.
It Affects Your Insulin Levels
When you consume a lot of sugar, your blood sugar level rises. Your pancreas then creates insulin that your body uses to convert into energy. If your blood sugar level rises too quickly, the pancreas will overproduce insulin and lower your blood sugar level too far, making you crave sugar all over again.
Sugar Triggers a Biochemical Response
Did you know that sugar is as addictive as opioid drugs like cocaine? It triggers a biochemical response in the brain, which can cause cravings even if a person is full or has plenty of calories in their system. It’s why people will still order a dessert if they are full or snack on a candy bar, even if they just ate.
HOW TO BREAK FREE FROM A SUGAR ADDICTION
Give Yourself Non-Sugary Rewards
This is extremely important because once you remove sugar from your diet, you will need to fnd non-sugary rewards that enhance the brain’s reward center. Engage in a fun activity like getting a massage, playing with a pet, or soaking in a hot bubble bath.
Read Food Labels
Ingredient lists often use words for “sugar” that you may not recognize. Look for terms like fructose, glucose, or sucrose. Try to avoid or cut back on the amount or frequency of the foods where they are found.
Do Not Have It in Your Home
This is a very simple rule, and it really works! If you don’t have it available, you can’t eat it. Before you run to the store or bakery, try to distract yourself for 30 minutes — this is how long a craving typically lasts. Chances are you will forget about the sweet treat, and you will have tolerated your craving.
HOW LONG DOES IT TAKE TO BURN OFF YOUR FAVORITE FUN-SIZE TREAT?
3 Musketeers® (63 calories) Pilates (26 minutes)
Kit Kat® (70 calories)
Snickers® or Twix® (80 calories each)
FAVORITE RECIPES
Hot Toddy Mocktail
Recipe Yields: zero calories (free drink)
Turkey Chili
Recipe Yields: 3 ½ servings of protein, 2 servings of vegetables
INGREDIENTS
• 7 oz. hot black tea
• 1 Tbsp Walden Farms® Pancake Syrup
• 1 tsp lemon juice
• 1 tsp ground cinnamon
• 1 tsp ground cloves
• 1 tsp ground nutmeg
• 1 lemon wedge
DIRECTIONS
1. Pour pancake syrup, lemon juice, and spices into a large mug.
2. Top with hot tea and stir. Garnish with a lemon wedge.
FOR FLEX™ PATIENTS
Add 1.5 oz. of whiskey.
Rowing (10 minutes)
Elliptical (15 minutes)
Butterfnger® (85 calories each) Zumba (10 minutes)
Peanut M&M’s® (90 calories each) Hiking (13 minutes)
100 Grand® (95 calories)
Kickboxing (10 minutes)
Reese’s Peanut Butter Cup® (110 calories) Jogging (15 minutes)
INGREDIENTS
• 3.5 oz. lean ground beef (less than 7% fat)
• 1 cup tomatoes, chopped
• ½ cup water
• 1 Tbsp onion, minced
• ¼ tsp chili powder
• 2 cloves garlic, crushed and minced
• Pinch of garlic powder
• Pinch of onion powder
• Pinch of oregano
• Cayenne pepper, to taste (optional)
• Salt and pepper, to taste
DIRECTIONS
1. Brown ground beef in a small frying pan, then add onions and garlic.
2. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced.
3. Add a little water as needed to prevent burning.
4. Serve with chopped green onion or tomato. Garnish and salt and pepper to taste.
FOR FLEX™ PATIENTS
Top with ½ oz. of cheese.
FAVORITE RECIPES
Pumpkin Spiced Caramel Apples
Recipe Yields: 1 serving of fruit
Grilled Chicken with Apple Slaw
Recipe Yields: 24 servings of protein, 4 servings of vegetables, 1 serving of fruit
INGREDIENTS
• 1 apple, peeled and sliced into chunks
• 2 tsp Swerve® Brown Sugar Replacement
• ½ tsp pumpkin pie spice
• Walden Farms® Caramel Syrup
• Zero-calorie nonstick cooking spray
DIRECTIONS
1. Preheat pan on low-medium heat and spray with zero calorie non-stick cooking spray.
2. Add apples, brown sugar, and sprinkle with pumpkin pie spice.
3. Simmer and stir constantly until apples are soft and the sugar dissipates.
4. Remove from heat and place in small bowls, top with caramel sauce and extra pumpkin pie spice.
FOR FLEX™ PATIENTS
Top with 1 oz. of dark chocolate (70-85% cacao).
INGREDIENTS
• 24 oz. chicken breasts, boneless and skinless
• 4 large garlic cloves, minced
• 6 Tbsp chicken broth or water
• 1 tsp dried thyme
• 1½ tsp lemon zest
• 1 ¼ tsp salt
• ½ tsp dried oregano
• ½ tsp freshly ground black pepper
COLESLAW INGREDIENTS
• 2 cups of cabbage
• 1 apple, peeled and sliced into matchsticks
• 2 Tbsp lemon juice
• 1 Tbsp apple cider vinegar
• ¼ tsp garlic powder
• Dash of mustard powder
• Salt and pepper, to taste
DIRECTIONS
1. One at a time, place the chicken breasts in a 1-gallon zip-lock bag. Using a meat mallet, pound to an even ½-inch thickness.
2. Mix the garlic cloves, chicken broth or water, thyme, lemon zest, salt, oregano, and black pepper together in a 1-gallon zip-lock bag.
3. Add the chicken breasts to the bag and massage the marinade into the meat until evenly coated. Seal the bag and place in a bowl in the refrigerator. Let the chicken marinate for at least 4 hours or overnight.
4. Preheat the grill to high heat and oil the grates. Place the chicken breasts on the grill and cook, covered, for 2-3 mins. per side.
5. Slice cabbage in very thin strips. Toss with lemon juice, apple slices, and spices. Allow to marinate for 30 mins. or overnight.
FOR FLEX™ PATIENTS
Serve with ¼ of an avocado.
Outdoor Activities To HELP YOU STAY ACTIVE THIS FALL
Exercise can sometimes feel like a chore, but staying active doesn’t have to be hard work. Try these outdoor fall activities to keep you moving and create healthy habits.
ENJOY FALL-THEMED ACTIVITIES
Make the most of the season by going apple picking, exploring a local pumpkin patch, or getting lost in a corn maze. You can even kick off the holiday season with a fall 5K run/walk. Some races also offer virtual options so that you can participate on your own schedule.
GO FOR A HIKE
Fall is an excellent time for a hike, especially since the weather has fnally begun to cool down. Hiking has many health benefts because it lowers your blood pressure, strengthens your core, improves balance, and boosts your mood. It also strengthens your hamstrings, glutes, quadriceps, hips, and legs.
GET OUT ON THE WATER
Think the end of summer means saying goodbye to the lake? Think again! You can still do many water activities (like kayaking) in the fall. It provides an excellent whole-body workout by improving cardiovascular ftness and increasing muscle strength.
OUTDOOR YOGA
It’s a great time to do outdoor yoga because of the cooler weather. Yoga can help you improve your strength, fexibility, and posture — not to mention it provides stress relief, which can help with weight loss.
Real Talk with
our experts
How do I avoid gaining weight during Halloween?
Halloween can be a scary time of year for those on a weight loss journey. Here is how to keep Halloween from sabotaging your weight loss efforts.
BUY THE CANDY A FEW DAYS BEFORE
How many times have you bought your candy at the start of October only to fnd that you must replenish it several times before Halloween? Buy candy a few days before October 31st so that the only ones who eat it are the little ghosts and goblins.
DON’T GET YOUR FAVORITES
If you’re a chocolate lover, give away Skittles® or Twizzlers®. This doesn’t mean all candy you give out has to be unappealing to you, but buying just one type you like in a limited quantity might be easier. Remember: If you do have the urge for a sweet treat, the Flex with Revolex™ program allows for 1 oz. of dark chocolate per week.
LEAVE THE CANDY ON THE PORCH
Leave the bowl out for trick-or-treaters to take at the end of the night. If the kids empty the bowl because no one is watching, it will just be less for you to eat later.
GIVE OUT NONFOOD “TREATS”
Another option is to offer trick-or-treaters small toys, stickers, pencils, erasers — even sidewalk chalk — instead of candy.
SAMANTHA POSCH, NP
–
Tishan K. lost 110 lbs.
Jimmie S. Feels Like He Is 30 Years Old Again
I’ve always considered myself to be an active person. I enjoyed cycling and playing tennis and basketball. I had obtained a few knee injuries in the military that made life increasingly more diffcult and caused me to gain weight. I wanted to be active for my kids’ sake, but it was hard because I couldn’t keep up with them.
As a result, I made excuses. I told myself I’d be fne if I didn’t exceed 240 pounds. Then, I said 250 pounds. I continued to raise the bar until it was way over my head!
My wife had her own struggles with her weight. She found Red Mountain Weight Loss® about a year ago and wanted to try it. We both had been on other diets without success, so I told her I’d do the program with her. That way, we could be each other’s support system.
I traveled a lot for work and was on the road four days a week. RM3® made it easy for me to stick to a diet plan even with my lifestyle. My RM Provider even offered ideas for how I could eat healthier if I had to eat at a restaurant because I was away for work.
Many people feel like they will be judged when they walk into a weight loss clinic. Never once did I feel like there was any judgment. I felt encouraged and supported whenever I met with my RM Provider. That is what continued to keep me motivated.
I lost 18 pounds that frst month, and my clothes were already too big. I needed to visit a seamstress to take in the waist of my pants. As the weight continued to come off, I felt more energized, my aches and pains went away, and I started to ride my bike again. Today, I feel like I’m in my 30s again! I’m doing anywhere from 30 to 50 miles on a bike four times a week.
This experience has taught me that anything can be accomplished when you surround yourself with people who encourage you and want to see you succeed.
Red Mountain saved my life.
REDMOUNTAINWEIGHTLOSS.COM 800.239.7830
– Jimmie S. lost 44.7 lbs on RM3®