February Newsletter | Red Mountain Weight Loss - Texas

K N OW T H I S :

YOU CAN

MOVE

Mountains 7 ways to celebrate love without food

ISSUE #2

Recipes you’ll adore

FEBRUARY 2021

IN THIS

ISSUE

7-day self-love challenge Develop a healthy relationship with food How one woman's journey changed the lives of her entire family

7 WAYS TO CELEBRATE LOVE WITHOUT FOOD HEALTHY GIFTS FOR YOUR VALENTINE Showering your Valentine with sugar is not the only way to celebrate your love. This year, try something different! Below are several ways to celebrate love that are both romantic and low-calorie.

Plan a picnic

A picnic is a perfect way to have a romantic meal with your significant other while staying on-track with your goals.

Spa services

Gift your loved one the opportunity for some relaxation & self-care. A facial, manicure & pedicure, etc. is guaranteed to leave them refreshed & revived.

Single or Couples’ Massage

Treat your significant other to a relaxing massage – whether you get it done by a professional or do it yourself at home.

Token of acknowledgement

Recognize your significant other with a token of your love, like a bracelet or necklace with a charm. Or, personally write them a letter or a poem acknowledging all that they do.

Candles or essential oils

Scented products can help create a lovely ambiance in any environment, plus they often have health benefits -- choose lavender for relaxation & stress relief, peppermint for energy, or grapefruit for positivity.

Personalized decor

Show how much your loved one means to you by framing the lyrics to your favorite song, personalizing mugs or coasters with your picture, or creating a scrapbook of some of your favorite memories together.

Invest in a monthly subscription

Enroll in a subscription service that speaks to your loved one’s interests, or offers something for the both of you to enjoy.

Ex. Books, coffee, beauty products, perfumes, board games, crafts, candles, etc.

For more healthy living tips, visit redmountainweightloss.com/blog

RECIPES YOU’LL ADORE ROASTED RED PEPPER “PASTA” INGREDIENTS

DIRECTIONS

• • • • • •

Preheat the oven to 350 degrees F. Roughly chop the tomatoes, bell peppers and red onion into 1 inch chunks and lay on a flat baking sheet lined with parchment paper. Roast for 20-25 minutes until soft.

Add all the roasted vegetables to a blender with the garlic clove and a splash of apple cider vinegar if desired for taste. Blend until completely smooth. Cook the Miracle Noodles according to the packet instructions. Add mixed red pepper sauce and cooked shrimp to the noodles. Cook until hot through and serve.

4-5 Large tomatoes 2 Red Bell Peppers 6 oz. cooked shrimp 1 Red Onion 1 Clove Garli 2-3 packs Miracle Noodle® product of choice (we recommend the Fettuccine)

SPICED PEARS INGREDIENTS

DIRECTIONS

• 4 pears • ¼ cup Walden Farms Maple Walnut Syrup • ½ cup Swerve® Confectioners Sugar • ¼ tsp ground cinnamon

Prepare pears for baking by cutting in half lengthwise and using a spoon or melon scooper to remove the seeds. Then, arrange pears face-up on a baking sheet, sprinkling evenly with cinnamon. Bake at 375°F for approximately 25 minutes or until soft and lightly browned. While pears are cooking, prepare the glaze by combining syrup with Swerve® Confectioners Sugar in a heated saucepan, adding water until desired consistency is achieved.

Set aside when done. Once pears are done baking, remove from oven and top with glaze. Enjoy hot.

Watch Red Mountain’s Culinary Chef, Jan D’Atri, make this recipe on video at redmountainweightloss.com/blog.

CHOCOLATE-COVERED STRAWBERRIES

STRAWBERRY SORBET

INGREDIENTS

INGREDIENTS

• ½ cup strawberries, sliced • Walden Farms Chocolate Dip

• 4-6 medium strawberries • Approximately 3 cubes of ice • Any powdered or flavored Stevia to taste • 2 tablespoons lemon juice • ¼ cup of water

DIRECTIONS Portion out desired amount of Walden Farms chocolate dip. Using a fork or toothpick, individually puncture each slice of fruit and submerge into dip before enjoying.

Tip: add a little Walden Farms Marshmallow or Caramel Dip too if you'd like!

DIRECTIONS Blend ingredients together until smooth. Pour into a dish and freeze until firm.

*Serving size dependent on individual calorie allotment as determined by a RM medical provider.

7-DAY Self-Love Challenge FOR A HEALTHIER MIND, BODY, & SOUL Dr. Kim Feinstein, Psy.D, RM Clinical Psychologist & Behavioral Weight Loss Specialist

Having a healthy relationship with yourself is just as important as having a healthy relationship with others. Complete this 7-day challenge to encourage yourself and your partner to make healthy, positive changes to your life.

DAY 1 Download the Red Mountain mobile app & try preparing 1 new recipe.

DAY 2

DAY 3

DAY 4

Clean-out your pantry & get rid of anything that may tempt you to get off-track with your health goals.

Create your vision statement by downloading Dr. Kim’s printable worksheet.*

Go on a 10-minute walk after dinner.

DAY 5

DAY 6

DAY 7

Practice goal visualization: Buy a great outfit for yourself in your goal size.

Write down 3 positive affirmations.

Meal prep for the week ahead using recipes from our ebook, Cooking the RM Way.

* Download

EXAMPLE I am capable of success.

I am worthy of good things.

I am proud of myself.

Dr. Kim’s FREE full 30-day Challenge and Vision Statement worksheet, visit redmountainweightloss.com/blog

Develop a Healthy Relationship with Food Dr. Kim Feinstein, Psy.D, RM Clinical Psychologist & Behavioral Weight Loss Specialist Are you in a dysfunctional relationship with food? If so, you are not alone; In fact, the majority of Americans experience the same issue! Use these 4 proven principles to change your perspective on health & nutrition and develop a healthy relationship with food:

TRUST YOUR BODY The human body has built-in cues to tell us when to eat and when to stop eating. However, we are not always listening.

In order to develop a healthy relationship with food, you must try to only eat when you are physically hungry.

One tool that you can use to practice getting in tune with your physical hunger cues is the hunger-fullness scale, which rates your level of physical hunger on a scale from 1 to 10. Aim to start eating when you reach a 3-4.

Once you reach a 6, you should feel satisfied. Within 15-20 minutes, you will likely be at a 7 – full, but not uncomfortable.

THE HUNGE R SCALE

1

2

3

4

Starving

Very Hungry

Pretty Hungry

Mild Hunger

Irritable, low energy

Stomach is beginning to growl

Feeling weak or dizzy

5

6

7

8

Neutral

Mild Fullness

Full Satisfied

Very Full

Feeling neither hunger nor fullness

Slight discomfort

9

10

Stuffed

Painfully Full

Uncomfortably full, bloated

Physical illness, stomach pains

ELI M INAT E F O O D GU I LT

T H IN K O F FO O D AS FUEL

Many foods come with an inherent “good” or “bad” label, (i.e. Ice cream, chips) versus nutrient-dense foods (i.e. Kale, broccoli). Categorizing foods as ‘good’ or ‘bad’ fuels shame and guilt, which in turn affects how and what you eat.

Do you view food as something that causes weight loss or weight gain? If so, I encourage you to redefine food. It isn’t evil, nor is it a reward. It is simply fuel for your body.

It is important to understand that you are not what you eat, and you are not defined by your diet. If you’re feeling guilty about your food choices, reflect on what you can do in the future, rather than what you should have done.

Food is something that nourishes your body, gives you energy to enjoy your daily life, and gives you the nutrients to achieve optimal health!

R E M E MB E R THAT H E A LT H IS A LIFE ST Y LE , N OT A P H AS E Healthy living is all about being in the right mindset and enjoying a healthy balance of things.

You don’t need to restrict yourself – you just need to remember to eat in moderation!

For more information from Dr. Kim on this topic & more, visit redmountainweightloss.com

HOW ONE WOMAN’S JOURNEY

CHANGED THE LIVES OF HER ENTIRE FAMILY

“Before Red Mountain, the scale wasn’t my friend.

At 5’6 and 198 pounds, I was experiencing high blood pressure & constant sluggishness, plus I was pre-diabetic. After my doctor told me that I needed to take control of my health, I decided that I needed to do something. So, I contacted Red Mountain.

After starting the RM3 program, I lost between 8 and 10 pounds per month! Today, I’m 52 pounds lighter. I've actually saved money on medical costs because my blood pressure is better, my a1c is better, my cholesterol is better, and I just feel better all-around!

NOW

My husband was always very supportive of my weight loss journey, and actually started making improvements in his own life after he saw the success I was having.

Eventually, he made his own appointment to begin a program at Red Mountain & has since lost 25 pounds!

We have learned that healthy living is all about making better choices.

It was eye-opening to learn how to make healthier meal choices & how many calories we were actually eating.

We’ve even been able to teach our children that having good habits and eating well and exercising will only make you stronger as you get older. Actually, since changing our lifestyle, our children have made improvements in their own lives too! Our daughter has actually lost weight by emphasizing diet & exercise, and our son has begun to eat more fruits & vegetables and drink more water.

Red Mountain has helped change our family's lives and helped me love myself again.”

Danielle B. BEFORE