PEAK
NOVEMBER 2023
Your Thanksgiving Survival Guide Worksheet: Your Holiday Relapse Prevention Plan Healthy Thanksgiving Recipes Pam W. Lost 90 Lbs. & Gained a New World of Possibilities
If you’re anxious about the upcoming Thanksgiving feast, you’re not alone! This day is full of family and festivity, but with plentiful dishes, it can be a challenge because you don’t want to eat away all your weight loss progress.
YOURThanksgiving SURVIVAL GUIDE THE DAY BEFORE
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ON THANKSGIVING DAY
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Make a Healthier Alternative
Thanksgiving Day-style casseroles are often high in sugar, fat, and other extras. Volunteer to bring your own dish to have a healthier option on the table. You can still enjoy all of your favorite holiday flavors — but in a more nutritious way.
Wear Snug Clothing Choose a form-fitting garment — think jeans or a curve-hugging dress — for your dinner attire. This will help you stay mindful about what you eat and give you a physical reminder of when you’re full.
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Slow Down and Savor
Tune in to the tastes, textures, and aromas of your meal. Savoring your food leads to more pleasure — and fewer bites. When you can focus on the physical experience of eating, you will be more mindful and know when you are comfortably full.
Don’t Lose Sight of What Matters
BUT TAKE HEART: You can still enjoy all your favorites at the table this year — but in a healthier way while sticking to your diet plan.
Frustrated with long lines at the grocery store or picking out the perfect outfit to wear to get-togethers? Don’t sweat the small stuff. The holidays are about spending time with loved ones. They won’t notice if you don’t bring the perfect dish or if your hair is in a messy bun. They just care that you’re there.
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3 Visualize Yourself to Success
Think ahead of time what you will eat. Decide how you want to feel when you’re done with your meal. Stuffed and miserable? Or comfortable and content? Then fill your plate accordingly. Your future self will thank you!
– Kristen lost 110 lbs.
Be Mindful Of Serving Sizes
With many delicious foods, the temptation to stuff yourself and fall off your diet is undeniable. However, take this as an opportunity to practice what a healthy plate of food looks like. You can eat at another meal, so there’s no need to eat as though food is scarce.
Green beans ½ cup
Turkey 4 oz.
Cauliflower mash ½ cup
Walden Farms® Raspberry Spread 2 tbsp
Brussels sprouts ½ cup
THE Ultimate Holiday RELAPSE PREVENTION PLAN Use this worksheet as your personalized roadmap to help you enjoy the holidays without compromise.
1 DEEP DIVE INTO YOUR TRIGGERS
HEALTHY THANKSGIVING RECIPES AIR FRYER GARLIC & HERB TURKEY TENDERLOIN
CAULIFLOWER STUFFING
Recipe Yields: 24 servings of protein
Recipe Yields: 34 servings of vegetables
Identify and rank holiday events by their “risk level” for indulgence and eating off your plan. Then, assign an emotion to each event.
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HIGH-RISK EVENT Example: A family member insists I have another serving of food.
MODERATE-RISK EVENT Example: I am seated in front of the desserts at the dinner table.
LOW-RISK EVENT Example: I take a few bites of a dish that isn’t RM-approved.
Emotion:
Emotion:
Emotion:
BUILD YOUR COPING ARSENAL
Craft healthy coping mechanisms specific to each high-risk event.
HIGH-RISK EVENT STRATEGY Example: I politely say, “No, thank you.”
MODERATE-RISK EVENT STRATEGY Example: I choose a seat at the opposite end of the table.
LOW-RISK EVENT STRATEGY Example: I remind myself that a taste is OK but am mindful of how many bites I take.
Identify individuals who can hold you accountable and serve as emotional support and remember to call on them when needed.
3 YOUR EMERGENCY RESET BLUEPRINT
List the immediate recovery actions to counter a lapse or relapse.
RECOVERY ACTION #1 Example: I will not shame or blame myself for eating off my diet plan.
RECOVERY ACTION #2 Example: I will seek support from a friend or my RM Provider to get back on track.
INGREDIENTS
• 1 ½ lbs. turkey breast tenderloin (24 oz.) • 1 jar of Walden Farms® Garlic & Herb Marinade • Rosemary, to taste • Thyme, to taste
DIRECTIONS
1. Place tenderloin and the Garlic & Herb Marinade in a 1-gallon zip-lock freezer bag. Refrigerate and marinade for 2 hours. 2. Preheat the air fryer for 3 mins. at 375°F. Place the turkey in the bottom of the air fryer basket. 3. Cook 25-35 mins. or until the internal temperature reads 165°F. 4. Transfer the turkey to a cutting board. Let it rest for 10 mins. before slicing. Squeeze one lime over the top.
INGREDIENTS
• 3 cups cauliflower, chopped • 2 cups mushrooms, chopped • 1 cup onion, chopped • 1 cup leek, chopped • ½ cup celery, chopped • 1 clove of garlic, chopped
• Parsley, to taste • Garlic, to taste • Paprika, to taste • Salt, to taste • Pepper, to taste • Zero-calorie nonstick cooking spray
DIRECTIONS
1. Preheat the oven to 425°F. Line 2 rimmed baking sheets with zero-calorie nonstick cooking spray. 2. Combine the cauliflower, celery, mushrooms, leeks, onion, and garlic in a large bowl. Sprinkle with salt, pepper, and seasoning, to taste. Stir well to combine. 3. Spread in an even layer on the baking sheets. 4. Roast in the oven for 40-45 mins., until golden brown. Remove from the oven. Serve warmly.
FOR FLEX™ PATIENTS
Top with crushed walnuts (4).
HEALTHY THANKSGIVING RECIPES GREEN BEAN CASSEROLE
APPLE CARAMEL TART
Holiday
POST-
TIPS TO GET BACK ON TRACK Thanksgiving can be warm, fuzzy, and fabulous. But veer off your diet, and you may feel bloated, full, and regretful the next day. Follow these tips to help you get back on track.
1 2 Recipe Yields: 11 servings of vegetables
Recipe Yields: 2 1/3 serving of protein, 2 servings of fruit
INGREDIENTS
FILLING INGREDIENTS TART INGREDIENTS
• 2 cups green beans • 2 cups mushrooms (cremini or baby bella) • 1 cup onion, chopped • ½ cup shallots, chopped • ½ cup chicken broth • ½ cup Walden Farms® Original Creamer • 1 clove of garlic • 1 tsp Liquid Aminos • Salt and pepper, to taste • Zero-calorie nonstick cooking spray
DIRECTIONS
1. Preheat the oven to 375°F. Trim the green beans and blanch for 4-5 mins., or until tender. Transfer to an ice water bath, drain, and set aside. 2. Spray pan with zero-calorie nonstick cooking spray and sauté onion and mushrooms on high heat for 8-10 mins. Add liquid aminos, garlic, salt, and pepper, to taste. 3. Add the chicken broth and creamer to the pan. Let it simmer for about 5 mins. 4. Pour 1/3 of the mushroom sauce into a baking pan. Add the green beans, and pour the rest of the sauce across the top. Bake for 10-15 mins. 5. Spray the air fryer basket with zero-calorie nonstick spray and add the chopped shallots. Cook for 4 mins. and sprinkle on top of the casserole.
FOR FLEX™ PATIENTS
Top with crushed almonds (6).
• 2 apples (honey crisp or golden delicious) • 1 tsp Swerve® Sugar Substitute • 1 tsp cinnamon • 1 Tbsp Walden Farms® Caramel Sauce • 1 tsp water, as needed
• 1 egg white • 1 RM Thick & Creamy Vanilla Protein Shake • 2 tsp Swerve® Sugar Substitute • 1 tsp vanilla extract • ½ tsp Swerve® Sugar Substitute • ½ tsp baking powder • ¼ tsp cinnamon • Zero-calorie nonstick cooking spray
1. Preheat oven to 350°F. Mix the dry ingredients for the crust in a bowl. 2. Slowly add the egg white and vanilla extract to create a “dough-like” ball. If needed, add water, about 1 Tbsp at a time. Spray a ramekin dish with zero-calorie nonstick cooking spray. 3. Roll out the dough and line 4 ramekin dishes (bottom and sides). Set aside. 4. Peel and chop apples into bite-sized pieces. Add the apples to a pan with a splash of water and the other filling ingredients. Heat on low to medium heat for about 10 mins., stirring occasionally. 5. Fill the crust with the filling mixture. Fold the edges of the dough over slightly to hold. Bake for 12 mins. Cool and drizzle with caramel sauce.
FOR FLEX™ PATIENTS
Top with 1 oz. of dark chocolate (70-75% cacao).
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Don’t beat yourself up if you ate more than you planned on Turkey Day. Accept that what happened yesterday is in the past. Your healthy habits the other 364 days of the year are what truly matters.
Stay Hydrated
The extra sodium in holiday meals causes more water retention and belly bloat. Water helps flush any toxins from your system naturally and aids in digestion. We recommend drinking at least half of your body weight in ounces daily.
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DIRECTIONS
Give Yourself Grace
Get Rid of Leftovers
Pack up leftovers for guests, or kindly refuse leftovers if you’re not hosting. If you have leftovers, remember to portion control and return to normal eating habits as quickly as possible. The more you stray from routine, the harder it will be to return to it.
Real Talk with our experts
Can I have a cheat day during the holidays? The best action is to do your best to stay on your diet plan. However, if there will be a cheat over the holidays, have it be a “cheat meal,” not a “cheat day,” to avoid a substantial increase in your calorie intake. I always tell my patients who have a cheat meal to first eat any proteins, vegetables, or other items on the Approved Foods list. Then, only have a bite or two of something they crave. You could also incorporate our Carb Control supplement into your routine. While a single cheat meal won’t derail your diet completely, it’s important to get back on your plan as soon as possible. If you have a lapse, remind yourself of your “why,” or purpose, behind your weight loss journey. This will help you get back on track and stay committed to your long-term success. Remember: If you need additional support during the holidays, don’t hesitate to reach out to your RM Provider. We are here for you and will work with you to plan ahead for a successful holiday season.
Weigh Yourself
It’s time to re-focus and remind yourself of your health and fitness goals. Stepping on the scale gives you a snapshot of where you are now to take positive steps that bring you closer to the body and future you want.
COURTNEY KINNEAR, NP
Pam W. Lost 90 Lbs. & Gained a New World of Possibilities I’ve struggled with my weight for all my life. I’ve tried countless diets and had some success. However, when the diets were over, I didn’t have the support needed to maintain my results in the long run. When COVID hit, I regained all the weight I had lost, plus a few extra pounds. I had no willpower and headed straight for the pantry whenever I faced a stressful situation at work. Eventually, I had gotten to the point where I couldn’t kneel down to play with my grandkids. At the time, my best friend also needed a kidney transplant. I wanted to donate mine but was told by my doctor that I had to lose weight to do the surgery.
The biggest reason I chose Red Mountain Weight Loss® was that I didn’t have to sign a contract.
I felt like I was part of their family from day one and had a team of people who wanted me to be successful. I will admit that I was a little hesitant at first. At my New Patient consultation, I told my RM Provider that if I didn’t see the weight drop off quickly, I’d get discouraged and quit because I’d done it before. But I didn’t quit. I kept at it because I continued to see results.
My first milestone occurred when I could kneel down on the floor and get back up all on my own.
It was effortless. I also wasn’t in pain for the first time, which was a big moment for me. It thrills me to death to have found Red Mountain because it has opened up a whole new world for me. I have more confidence now and am no longer on blood pressure medications. For me to have been through what I have, be this excited, and see this much success in such a short time is incredible. – Pam W. lost 90 lbs on RM3®
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