December 2023 Newsletter | Red Mountain Weight Loss

PEAK

DECEMBER 2023

Holiday Weight Loss Challenges & How To Overcome Them Worksheet: How To Communicate What You Need Healthy Holiday Recipes Aurora B. Feels Hope Where She Was Once Hopeless

Holiday Weight Loss Challenges & How To Overcome Them The holidays can be a time for joy, fun, and family. While this season can be enjoyable, it also comes with the potential to add layers of holiday stress to already busy lives. Conquer the most common weight loss challenges this season with these tips.

Communicate What You NEED During the Holidays Use this worksheet to help you express yourself in a way that is respectful to yourself and others.

Describe: What are the facts of the situation? Do not include opinions or interpretations.

NAVIGATING FAMILY DYNAMICS

Express: Write an “I” statement to express your feelings: “I feel __________when ________.”

This time of year can significantly impact one’s relationship with food, particularly when family dynamics are involved.

– Robert lost 70 lbs.

Here is how to navigate these relationships.

Set Boundaries

Refuse Food Politely

It’s important to set boundaries and communicate them kindly with loved ones.

This will allow you to manage any hurt feelings that family interactions might cause and prevent shame or guilt from triggering self-sabotaging behaviors.

Food is a form of love in some families. Those who

A boundary can look like showing up, being present for a few hours, and leaving. It can also look like choosing not to engage in specific conversations.

prepare holiday favorites love nothing more than to

Assert: How will you tell someone what you need? Respond with the specific language you will use.

Reinforce: How will you reward the other person for responding well to you?

see their food enjoyed. However, this can sometimes lead you to overeat, especially when emotional connections are deeply tied to food. A simple “No thank you” will work perfectly. There’s no need to justify your decisions to anyone else. Be polite and do what makes you feel comfortable.

Mindfulness: What is the goal of your interaction? What other topics might distract from the goal?

Establish New Traditions This season is steeped in traditions we all know and cherish and often revolve around food. You can still enjoy time with loved ones and celebrate with new, healthier traditions. Start the day with a family walk. Get involved and volunteer. Use this time to focus on the people you are with — the real reason we gather to celebrate the holidays.

Honor Your Grief For some, this time of year signifies a painful anniversary. It can also be a reminder of the empty seat at the dinner table. Or having different family traditions or experiences than you once had. Don’t look for food to soothe the grief. Instead, find a support group or ways to honor that person through the holidays.

Appear Confident: Describe the posture, eye contact, and tone of voice you will use.

Negotiate: What are the limits of what you are willing to accept?

How To Beat Your

Holiday Stress Most of our stress during the holidays comes from the “shoulds.” But those expectations can often set us up for stress when things don’t go the way we had planned. Here is how to find balance during this time.

Healthy Holiday Recipes FILET MIGNON INGREDIENTS BORDELAISE SAUCE INGREDIENTS

FILET MIGNON WITH BORDELAISE SAUCE

JUST BREATHE

Stress can throw your body into overdrive.

Your breath can help slow things down. Taking a slow, deep breath through your nose and out your mouth for 5-10 minutes each day will reduce anxiety and reduce stress.

4 Filet mignon steaks (6 oz.)

1 Tbsp rosemary, roughly chopped Salt and pepper, to taste Zero-calorie nonstick cooking spray

DIRECTIONS

MAKE TIME FOR RELAXATION

GET YOUR ZZZ’S

Lack of sleep can make it harder to manage your blood sugar. When you’re sleep deprived, you’ll tend to eat more and prefer high-fat, high-sugar foods. This can also lead to less impulse control, so it’s crucial to ensure you get at least 7 to 9 hours of sleep during this busy time of the year.

1. Preheat oven to 400°F. 2. Season the steaks liberally with salt and pepper on both sides.

3. Spray a skillet with zero-calorie nonstick cooking spray and preheat on high. Add the steaks to the pan. Cook until a crust has formed and is golden brown, about 3-4 mins.

4. Flip the steaks and transfer the skillet to the oven.

5. Roast for 10-15 mins. or until cooked to desired doneness.

6. Transfer the steaks to a platter and cover with foil. Allow the steaks to rest for 10 mins. Measure 1/2 cup of steak juice and set aside.

7. In a saucepan, combine the demi-glace, beef bone broth, thyme, bay leaves, and shallots. Bring to a boil and reduce to a

The holiday rush can feel like an advent calendar where every day is a new responsibility to keep track of. It’s essential to carve out some time for self-care and nourish your soul. Take a walk. Enjoy an Epsom salt bath. Meditate for 30 minutes to set your intentions for the day.

LET GO OF PERFECTIONISM This is supposed to be the most wonderful time of the year, right? It’s okay if all your plans don’t turn out perfectly. The holidays do not need to be perfect to be fun and memorable.

1 ½ cups beef bone broth ½ cup demi-glace sauce (1/4 cup steak juice and 1/4 cup bone broth) 4 shallots, peeled and sliced 1 Tbsp fresh thyme 2 bay leaves Pepper, to taste

Recipe Yields: 24 servings of protein

CARAMELLO HOT COCOA

simmer. Cook until it’s reduced by about 1/3 cup and is syrupy.

8. Strain the bordelaise sauce through a fine mesh strainer to remove any solids. Pour on top of the filet and serve.

INGREDIENTS 1 RM Chocolate Protein Drink* 1 Tbsp Walden Farms® Marshmallow Dessert Dip Walden Farms® Caramel Sauce, to taste Walden Farms® Chocolate Sauce, to taste 1 sprig of fresh mint

PRIORITIZE MEAL PREP Take some of the stress of the season off yourself by planning your meals in advance. Plenty of meal prep methods can help you get the bulk of the week’s cooking done ahead of time, simplifying your days and easing stress amidst all the rush.

DIRECTIONS 1. Pour contents of Chocolate Protein Drink into a mug.

Add 6-8 oz. of boiling water and stir.

2. Top with Walden Farms Marshmallow Dip. Drizzle with Caramel and Chocolate Sauce. Garnish with mint.

– Heather lost 137 lbs.

FOR FLEX™ PATIENTS

STICK TO YOUR ROUTINE

The time between Thanksgiving and Christmas can be a source of stress for anyone on a diet.

Maintaining your meal plan during the holidays can provide consistency during a time that can feel overwhelming. A routine can also help keep your mood stable and your immune system strong, helping you manage stressful situations more effectively.

– Maria lost 85 lbs.

Top with 1 oz. of dark chocolate (70-85% cacao).

Recipe Yields: 2 servings of protein *Available online or any Red Mountain Weight Loss® location.

RECIPES COURTESY OF CHERYL KENNEDY, RM GENERAL MANAGER

Healthy Holiday Recipes INGREDIENTS 4 ½ cups asparagus, halved 2 cups mushrooms, halved 1 Tbsp rosemary, minced Salt and pepper, to taste Walden Farms® Balsamic Vinaigrette, to taste Zero-calorie nonstick cooking spray

BALSAMIC ROASTED ASPARAGUS WITH MUSHROOMS

Tame Your Food

Temptations

‘Tis the season for temptations. How do you stick to your diet when it seems like everyone around you is having more fun?

Here is how to stay on track no matter the menu.

Don’t Skip Meals When you bank calories, you deprive yourself of valuable nutrition to fuel your body. Skipping meals will increase your appetite and cause you to overeat. Eat as you normally would the day of a holiday to avoid the urge to overeat.

DIRECTIONS 1. Preheat oven to 450°F. 2. Spray a baking tray with zero-calorie nonstick cooking spray.

Set aside.

Remember: You can fast once per week (or more, if desired) during the Weight Loss Window of Flex with Revolex™.

3. Place the asparagus and mushrooms in a bowl. Spray with zero-calorie nonstick cooking spray and season with rosemary, salt, and pepper. Toss well.

Be Mindful

4. Lay vegetables on the baking tray in an even layer. Roast in the oven until asparagus is tender, about 15 mins. Drizzle with Walden Farms® Balsamic Vinaigrette.

FOR FLEX™ PATIENTS Top with ½ oz. of cheese.

Recipe Yields: 4 1/3 servings of vegetables

INGREDIENTS 3 apples, cubed 1 pear, cubed 1 cup blackberries, halved 3 Tbsp Splenda® Multi-Use Syrup 1 tsp cinnamon ½ tsp nutmeg ¼ tsp ground clove Walden Farms® Caramel Dessert Dip , to taste Zero-calorie nonstick cooking spray

Don’t Make Food Your Only Pleasure

HOLIDAY FRUIT CRISP BAKE

DIRECTIONS

2. Spray a baking dish with zero-calorie nonstick cooking spray.

Pour mixture into the dish. Drizzle with Splenda syrup.

3. Bake at 300°F for 45 mins. Top with Walden Farms® Caramel Dessert Dip.

Top with pecans (4).

People often turn to food for pleasure because it’s fast, quick, and accessible — but don’t make food your only pleasure! Find time to incorporate more non-food rewards into your life. The more bliss you feel daily, the less you’ll need to turn to food to get pick-me-ups.

with our experts

How can I not miss out during the holidays?

The allure of the holidays is often more about the fear of missing out than the food itself. It’s that get it now or wait ‘til next year mentality that can override the healthy habits you might have already established.

While many common holiday traditions include food, I tell my patients to focus on non-food activities so they can still be a part of the celebration. Enjoy time with loved ones with events like: • Decorating the family tree • Walking neighborhoods known for great light displays • Making your own holiday décor with the kids Don’t pass up on invitations to attend holiday parties, but beware of temptations.

Decide in advance if you plan to stay on your diet plan or have a cheat meal. If you decide to have a cheat meal, remember it is just one meal. Get right back on track as soon as possible.

Some guests may also push alcohol and not understand why you won’t have a glass.

If you plan to avoid alcohol but don’t want to face questions from others, have some soda water with a lime. Nobody needs to know that it isn’t alcohol.

Remember the 3-Bite Rule

1. Cut the apples, pear, and blackberries. Add to a bowl and toss with cinnamon, nutmeg, and clove.

FOR FLEX™ PATIENTS

It takes at least 20 minutes for your brain to realize you’re full, so don’t gauge the time to stop on whether or not there is still food on the table. During the holidays, there is always more food. Listen to your stomach and honor it when it says “enough.”

Real Talk

Recipe Yields: 5 servings of fruit

If you eat something that’s off your diet plan, eat only three bites. Studies show the first taste of a food is the most pleasurable.

The second bite is also good but doesn’t have the same effect as the first. By the third bite, you have experienced the flavor and the excitement starts to decline.

KAITLIN WRIGHT, NP If you need additional support during this time, your RM Provider is here to help provide you with additional tips and tricks to help you stay on track and not miss out during the holiday season.

Aurora B. Feels Hope Where She Was Once Hopeless Thirteen years ago, I was close to 400 lbs. I had diabetes and high blood pressure and worked with a dietitian to help me achieve a healthier lifestyle.

I lost a bunch of weight but discovered in October 2021 that I had four tumors growing on my parathyroid.

No matter what I did, I couldn’t lose the weight. The medical red flags had also started to creep in. I noticed lots of back and knee pain and had developed plantar fasciitis. I knew I needed a boost to build some behavior momentum to jumpstart me in the right direction. I wanted quick results and the skills I needed to achieve and maintain my desired results.

I wanted to look the way I felt inside — strong, athletic, and energetic.

I went online and searched for weight loss clinics.

Red Mountain Weight Loss® was the first one that popped up. The reason I chose RM3® was because they offered an option for vegetarians. I also knew that if I did this, I needed to have an appetite suppressant. Red Mountain offered this as well.

My initial goal when I started RM3® was just to lose weight. I had spent so much time being so large that I didn’t realize what I missed all this time. As my journey progressed, I realized what I wanted and the things that were so attractive to me.

I no longer feel like I have to adjust my body to compensate for my environment.

Red Mountain has physically given me abilities I haven’t had since 4th grade. I no longer believe the lies I told my future self. Instead, I believe in the triumphs and successes. Once I realized I could do what other patients had professed, I felt hope

where I was once hopeless.

– Aurora B. lost 65.2 lbs. on RM3®

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