December Newsletter | Red Mountain Weight Loss - Texas

F E I L T H AT A E IS LIV

ISSUE #12 | DECEMBER 2020

IN THIS

ISSUE

How to avoid holiday weight gain Healthy holiday recipes 5 equipment-free exercises Pat’s 120 pound weight loss!

NEW – Flower Mound Location OPENING JANUARY 2021 Looking forward to opening our 6th DFW location next year!

HOW TO AVOID HOLIDAY WEIGHT GAIN By: Dr. Kim Feinstein, Psy.D, RM Clinical Psychologist The holiday season is filled with triggers and cues to overeat. Let’s learn to make healthier choices, stay on track toward our goals, and learn to manage our weight. Below are some strategies to accomplish this:

Visualize

Take a few minutes every day to visualize yourself successfully living your goal. Your future self will thank you!

Stay Hydrated

Water helps control your appetite by making you feel full faster. If you drink a lot of water, you will be less inclined to overeat. On a similar note, be sure to avoid alcohol. Not only is it usually high in empty calories, but it also lowers your inhibitions and makes it easier to justify a poor meal choice.

Wear Snug Clothing

Choose a snug pair of jeans over comfy stretch pants for your dinner attire. Fitted clothing will help you to eat less and stay mindful of your body image.

Ask For Help

If possible, let your close family members, friends and the host know your goals. Most people will be respectful of your needs and not pressure you into eating seconds. If you can, too, find someone who is in the same place with dieting. Vow to give each other moral support throughout the holiday season!

Start A New Tradition

Get everyone involved and start a new tradition! Either before or after a meal, go on a family hike.

Prepare For The Pushers

Some people show their love through food, while others may feel threatened by your diet and pile food onto your plate because it makes them feel better about themselves. Please remember, what you put in your body is your business.

Rehearse politely saying, “No, thank you” in your head or out loud. If it helps, bring your own dish that you feel comfortable eating to avoid the situation altogether.

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

HEALTHY HOLIDAY

& RM LIFESTYLE®

APPROVED

RECIPES

Turkey Tenderloin with Cranberry Sauce

Ingredients: 8 oz turkey tenderloin ½ jar Walden Farms Cranberry Sauce & Fruit Spread Zest of one orange Juice of one orange 2 Tbsp fresh ginger, minced Salt & pepper (to taste) Fresh rosemary (to taste)

Directions: Begin by preheating oven to 425° F. While oven is heating, season the tenderloin with salt, pepper, orange juice, orange zest, ginger and rosemary. When ready, put the tenderloin in the oven for 20 to 25 minutes. While the meat is cooking, place Walden Farms Cranberry Sauce & Fruit Spread into a saucepan along with a little bit of water. Bring to a boil, then cover and reduce the heat to a simmer. Once the tenderloin has reached an internal temperature of 165° F, remove from the oven and allow to rest, brushing with the juices from the bottom of the pan. Lastly, top with cranberry sauce and enjoy.

Baked Ratatouille

Cauliflower Stuffing

Ingredients: 1 4.5oz can diced tomatoes 3 medium roma tomatoes 2 medium zucchini 1 small onion 1 Tbsp Walden Farms Balsamic Vinaigrette 1 tsp basil 1 tsp thyme 1 tsp rosemary 3 cloves garlic Salt & pepper (to taste)

Directions: Preheat the oven to 375° F. While oven is heating, combine diced tomatoes, Walden Farms Balsamic Vinaigrette, basil, thyme, rosemary, and a pinch of salt to a blender. Puree until smooth, then spread the sauce in a thin layer in a round casserole dish.

Then, wash & dry vegetables before slicing into ½-inch pieces.

Once all vegetables are cut, arrange the slices into a spiral, alternating vegetables. When done, spray the top with a little zero-calorie cooking spray and sprinkle with salt and pepper to taste. Bake in the oven for 30-35 minutes until vegetables are tender and sauce is bubbling. Remove from the oven, allow to cool, and portion according to your meal plan.

Ingredients: 1 medium head cauliflower, cut into bite size pieces 2 Portobello mushrooms, chopped 1 medium onion, chopped 1/2 cup celery, thinly sliced 1 Tbsp garlic, minced 1/2 tsp dried thyme 1/2 tsp dried sage 2 Tbsp parsley, chopped Salt & pepper (to taste)

Directions: Preheat the oven to 450°F & prepare a large baking sheet by lining with parchment paper. Then, in a large bowl, stir together the chopped cauliflower, onion, celery and garlic. Toss with the thyme, sage, parsley, salt, and pepper. Next, spread the cauliflower mixture on the prepared baking sheet & spray with a little zero-calorie nonstick cooking spray. Roast for 15 minutes; once the cauliflower is done, stir the chopped mushrooms into the mixture & spray a little more zero-calorie nonstick cooking spray over the pan. Return the pan to the oven and roast until the stuffing is browned, about 15 more minutes. When done, garnish with parsley & serve hot.

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

EQUIPMENT-FREE

EXERCISES

“Physical activity looks different for everyone! In fact, it’s the little habits that you do every day that have the most impact on how many calories are burned” Anita Terlizzi, RM Fitness Expert & Certified Personal Trainer

Body Weight Deadlift

Out-out, In-in

1. Stand tall and cross your arms in front of your chest.

2. With a slight bend in both knees, hinge forward with a flat back into a table top position, looking forward to the horizon.

3. Then, concentrate on the hamstring as you raise your flat back to a standing position, squeezing the glutes at the top. Repeat the motion as desired.

1. Begin by standing tall and facing forward.

2. One at a time, step each foot out to the side, widening your stance.

3. Quickly, step each foot back to the center. Repeat as desired.

Alternating Cross Punch

Walking Tall Plank

Bird-dog Crunch

1. Standing tall with the legs shoulder width apart, position your arms into a fighting stance: hands in fists, elbows bent, and arms in front.

2. Punch your first arm forward and towards the opposite side, then return to the starting position.

3. Mirror the movement on the other side.

4. Continue to alternate arms as you repeat the movement as desired.

1. Begin in a tall plank: On the floor, holding your body up with long, extended arms. You should be holding yourself up with either your knees or your feet; the back should be straight.

2. Engaging the core muscles, drop down so that one elbow touches the ground, then mirror on the other side.

3. Then, drop down to your elbows one at a time, maintaining the plank position.

1. Begin by kneeling down and placing your hands onto the floor.

2. Reach one arm long in front of you, simultaneously extending the opposite leg backwards.

3. Then, bring your extended elbow and knee inwards, performing a crunch.

*Always consult with your RM Medical Provider prior to beginning a workout regimen. RM3® patients are advised to limit their fitness level to 30 minutes of low-intensity exercise per day.

Pat lost over 120 lbs. ® on RM3 !

What led you to make the decision to start losing weight?

A little over a year ago I had an accident in which I had a nail not only pierce the bottom of my foot, but actually went into my bone. This resulted in an infection, known as Osteomyelitis. Osteomyelitis got into my bloodstream and spread into the tissue. Prior to my accident I had struggled with dieting and would gain weight then lose weight but never really get below 250 pounds. During the period of my accident and treatment my weight had soared up to 352 pounds.

Once cleared by doctors I knew I had to do something. I had heard radio ads and seen testimonials for Red Mountain so I took a chance and made an appointment in January of 2020.

Describe your experience.

NOW

Through some lab work I had also learned I had high blood pressure and my A1C was 7.5 when I started the RM3 program. I have shed over 120 pounds since February 2020 and I discovered that it is about good eating habits and better lifestyle choices. Today, my blood pressure is normal and my A1C on my last lab work was 5.6. Also, the biggest change is cutting out sugar and how much sugar is in many low-calorie options like salad dressings or condiments. The only sugars I get come naturally through a handful of blueberries, blackberries or an apple.

What did you like most about Red Mountain?

The appointments and the coaching where I talk through the types of foods and how to eat better with a Medical Provider.

Do you have any favorite products or recipes?

I added in an RM protein shake in the afternoon each day if I start to feel a little hunger coming on. I also really like the Buffalo Cauliflower recipe in one of the RM newsletters! I even came up with a ground Turkey meatloaf with a no-sugar added ketchup.

How has your life changed as a result of your weight loss?

My mobility has increased. No more huffing and puffing to do home improvement projects or even just to tie my shoes.

My joints and muscles do not ache like before. I am able to go for walks without being short of breath. The best problem to have is my clothes; although I have had to purchase new clothes, I was able to go down 4 pant sizes and on the cusp of going down one more this month.

BEFORE

Pat B..,

-120 lbs.