August Newsletter | Red Mountain Weight Loss - Texas

KNOW WHO YOU ARE

& WHAT YOU WANT

ISSUE #8 | AUGU ST 2 0 2 0

IN THIS

ISSUE

Dr Kim: Recognizing & Avoiding Sabotage During Covid-19

New Sizzlin’ Summer Recipes

Exercise Circuit To Beat The Quarantine 15

How Michael D. Lost 50 Lbs To Stay Alive For His Kids

RECOGNIZING & AVOIDING DURING COVID-19

By Dr. Kim Feinstein, Psy.D., RM Clinical Psychologist Our lives have dramatically changed since the onset of COVID-19. We are now dealing with an ever-changing environment and massive disruptions to our daily lives.

These disruptions to our lifestyles can cause feelings of depression, anxiety, boredom, or loneliness. If these negative emotions are not overcome properly, they can lead to self-sabotaging behaviors: destructive behaviors directed at oneself. These behaviors undermine one’s efforts towards a goal and ultimately impede success.

You may be engaging in self-sabotaging behaviors without even realizing it! Read below to discover some common examples of these negative behaviors, plus healthy alternative ideas.

Behaviors to Stop Mindless Eating

Behaviors to Start Measuring Portion Sizes

Research shows that people who eat while working, watching TV, reading, talking on the phone, or listening to music eat about 10% more than they would if they were focused on their food!

Use measuring tools and appropriately-sized plates and bowls when eating meals or snacks.

"Guesstimating" or eyeballing them can put you over your true calorie needs every day.

Emotional Eating

Using a tracker, such as the free RM mobile app, can help you stay aware of your daily food intake, exercise, and water consumption. Plus, it can help you stay aware of where you are in terms of your daily nutrient goals!

Many people turn to food as a coping mechanism for feelings of anxiety, depression, and more. Often times, this leads to eating too much high-calorie, high-sugar, and high-fat food.

Making Excuses

Excuses for poor behaviors can include things like “It’s only one bite,” or “I’ll be better tomorrow,” which can hold you back and further deter you from achieving a healthy lifestyle.

If you can relate to any of the above behaviors, you are not alone! Challenge these tendencies and set yourself up for success by combatting them with the following positive behaviors:

Using a Tracker

Practicing Positive Self-Talk

Make it a habit to use positive self-talk and positive affirmations which motivate you to continue working towards your goals.

Ex. “I can stay on track,” “I can and will reach my weight loss goals,” etc.

For more tips from on how to navigate your weight loss through COVID 19, visit redmountainweightloss.com/blog

NEW SIZZLIN’ SUMMER RECIPES

RM3® & RM Lifestyle® approved recipes perfect for summertime.

Grilled Citrus Salmon Ingredients

Rosemary Pork & Veggie Skewers

2, 3 oz salmon filets 1 medium onion, diced 2 Tbsp lemon juice 1 tsp lemon zest 1 tsp orange zest 1 garlic clove, minced 2 tsp parsley Lemon slices (for garnish) Directions In a bowl, combine lemon juice, lemon zest, orange zest minced garlic, and onion.

Coat salmon filets with citrus mixture and allow to marinate for a minimum of 30 minutes.

Over medium heat, grill salmon filets skin-side down for 15-20 minutes or until flakey. Every 5 minutes, baste salmon with remaining citrus mixture.

When done, allow salmon to cool & serve garnished with lemon slices and parsley.

Slushie Popsicles Ingredients 1 pack of Sugar-Free gelatin (flavor of choice) 1 cup of boiling water 1 cup zero-calorie soda of choice Directions Combine boiling water and gelatin until powder is completely dissolved.

Mix in your desired flavor of soda, stirring thoroughly.

Pour into popsicle molds and freeze for 3-5 hours or until hard.

When done, remove from freezer and set aside for 5 minutes.

Remove from molds & enjoy!

Recipe courtesy of Jan D’Atri, Red Mountain Culinary Chef. Watch video at redmountainweightloss.com/blog.

Ingredients 7 oz pork tenderloin, cubed (or desired portion) 1 red onion, chopped into ½-in pieces 1 zucchini, cut into ½-in thick rounds ½ cup cherry tomatoes ½ cup mushrooms, sliced 1 garlic clove, minced 9 large sprigs of fresh rosemary 1 Tbsp vinegar Salt & pepper (to taste) Skewers Directions In a large bowl, combine garlic, leaves of 1 rosemary sprig, vinegar, salt, and pepper.

Add the vegetables and pork to the bowl. Cover with plastic wrap and allow to marinate for 1 hour.

While vegetables and pork are marinating, strip the leaves from the remaining rosemary sprigs.

When ready, thread the vegetables onto the skewers, alternating between vegetables and desired portion of pork tenderloin. Top with remaining rosemary leaves for added flavor. Set remaining marinade aside.

Grill the skewers, turning 1-2 times until the vegetables are tender and pork is cooked through.

When fully cooked, transfer to a serving platter and drizzle with remaining marinade before serving.

BEATING THE

QUARANTINE 15 DE CK OF CA RD S C IRC U IT

Known as the “Quarantine 15,” many people have experienced weight gain as a result of decreased activity levels and increased snacking during the COVID-19 pandemic. As such, RM Fitness Expert & Certified Personal Trainer, Anita Terlizzi, shared one of her favorite 10-minute exercise circuits that you can do at home.

Grab a deck of cards, remove the face cards, and place the remainder of the deck upside-down. When you flip each card over, you will see a number and a symbol: heart, spade, diamond or club. The number on the card will represent the amount of repetitions that you will complete, while the symbol will indicate which movement you do.

3 Repetitions

5 Repetitions

7 Repetitions

9 Repetitions

Set a timer for 10 minutes and follow the key below for a quick, easy workout circuit.

Allow yourself :30 seconds of rest between movements.

Jumping Jacks

Sit-Ups or Crunches

Squats

Push-Ups

*Patients on the RM3® weight loss program should limit their workout regimen to 30 minutes per day. Always consult with your medical provider before beginning a new fitness routine.

For more fitness tips from Anita Terlizzi, visit redmountainweightloss.com/blog

HOW MICHAEL D. SUCCEEDED AGA I N ST A L L OD D S FOR H IS FAMILY I just turned 31 in April. Although I thought that I was supposed to be in my prime, I realized that I was actually at my lowest.

NOW

I served in the military for 7 years, was very athletic growing up, and have always been tall and slim. However, after leaving the military, I gained weight and fell into a depression — I went from 218 pounds to 294 in the span of 5 years.

I started experiencing severe back pain, deep stretch marks, foot pain, poor sleep, and really low energy. I had no desire to do anything but eat and sleep.

I thought to myself, “If I don’t make a change I am going to eventually be 300 pounds and my health is going to be an issue.” My poor eating habits and unhealthy weight gain could not continue.

My biggest motivation in life is my three beautiful children; they need their father to be healthy, strong and alive.

I feared slowly losing my life and time with my children, so I made a decision to start eating better and getting back into the gym. However, all of a sudden we were on lock down and gyms were closed when the pandemic hit.

I was so blessed to have met a coworker who has lost weight with the help of Red Mountain Weight Loss. Colleagues would rave about how great she looked and what Red Mountain had done for her. So, after meeting her and hearing her story, I signed up.

I have been so blessed to participate in this program and reap the benefits. My family, friends and coworkers are all very excited for my journey and can see the change it has made in my life.

Today, I have no back pain, no foot pain, zero depression, I get amazing sleep, have amazing energy, love my diet, and I am happy with the person I see in the mirror.

Red Mountain Weight Loss has changed my life and I am positive that the team there can do the same for anyone else seeking a major life change.

Before

-Michael D., -50 lbs