November Newsletter | Red Mountain Weight Loss - TX

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IN THIS ISSUE

How To Host A Healthy Thanksgiving Thanksgiving Serving Sizes Delicious Dishes Post-Thanksgiving Survival Guide How Sean M. embraced eating to live, not living to eat

5 Ways to De-Stress During the Holiday Season The holidays are the best time of the year, but also the most stressful time of the year. The American Psychological Association reports that 38% of people’s stress levels increase during the holidays; top stressors include lack of time, family get-togethers, and traveling.

While we can’t change your stressors, here’s a few ways you can de-stress during the holiday season:

1. Let Go of Holiday Perfectionism. Are you the type of person who fiddles with every detail in order for things to be perfect? Holiday perfectionism is real, and when things go awry, the stress and pressure of holiday perfectionism can really get to you. Instead of feeling disappointed or irritated, calm down and embrace imperfection instead. Practice coping with ‘good enough’ and ‘done’ instead of ‘perfect’ in small increments, until you learn to fully lean into it.

HOW TO HOST A THANKSGIVING HOSTING THANKSGIVING THIS YEAR? Plan to have a healthy one! Here’s our top five tips for hosting a healthy Thanksgiving.

1 PLAN YOUR MENU WITH RM3®-APPROVED RECIPES.

Our newsletter has delicious RM3®-Approved Recipes that are worth savoring on Thanksgiving Day. From a side like cauliflower stuffing to an entrée like turkey cutlets with rosemary and thyme, to finishing up with sweet sautéed cinnamon apples, you won’t have to sacrifice that Thanksgiving flavor with these healthy options.

2 CREATE A SHOPPING LIST.

Once you design your menu, you can layout each ingredient you need. Create a shopping list of all the healthy items you will be cooking with. Pro tip: Shop the perimeter of the grocery store, meaning stick to the produce and protein aisles to ensure you are cooking with the freshest, healthiest ingredients.

2. Don’t Lose Sight of What Matters. Frustrated with long lines at the grocery store, juggling Friendsgiving invitations, and picking the perfect outfit to wear to get-togethers? Don’t sweat the small stuff. Remember that the holidays are about spending time with loved ones– they won’t care if you don’t bring the perfect food contribution or your hair is in a messy bun the day of the event.

They just care that you’re there.

3. Don’t Do Too Much. Stress stems from being overwhelmed, and when you’re planning a Thanksgiving dinner with plenty of guests, preparation can be stressful. Take a few shortcuts by recruiting help from a sibling, friend, or spouse, to take on a few tasks, like pre-ordering a few dishes to save on time. Also, if you’re low on energy, try our new supplement, Ignite™, to rev your energy and boost your metabolism.

4. Make Space While Embracing Togetherness. If you need a break from the holiday pressures and chaos, take the time for yourself, and don’t feel guilty about it. Whether it’s making a cup of cocoa and reading a book by the fireplace, or simply drawing a bath with candles, you deserve to carve out ‘me’ time during this hectic season for peace and calamity’s sake.

5. Put Kindness First. It’s the season to be more compassionate towards others. You may be challenged with confronting disgruntled individuals, whether you are out at the grocery store or at an event. Remember to treat others with kindness and give people the benefit of the doubt. Spread kindness by volunteering your time or donating supplies to a local shelter. These acts of kindness will lift your spirits up in no time.

3 RECRUIT HELP TO STAY ON TRACK.

When thinking of the guest list, make sure to invite loved ones that support your health journey. Be open about your healthy Thanksgiving, and encourage guests to bring healthy dishes, too.

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DECORATE IN ADVANCE.

HAVE A PLAN FOR LEFTOVERS.

One of the most stressful tasks for hosting a healthy Thanksgiving is ensuring that every detail in the decor is just right. Combat this stress by decorating a few days in advance.

Preview your healthy Thanksgiving dinner by setting up the table just how you like it.

Thanksgiving happens one day a year, and it should not extend into a multi-day eating festival. Make a plan for leftovers by purchasing reusable containers or bags ahead of time so your guests can take home healthy dishes the day of.

November

THANKSGIVING

DELICIOUS DISHES

SERVING SIZES

T H E # R E D M O U N T A I N W AY Cauliflower mash ½ cup (28 Calories)

CAULIFLOWER STUFFING

HEARTY GARLIC GREENS

Green beans ½ cup (38 Calories)

Walden Farms® Raspberry Spread

CAULIFLOWER STUFFING

HEARTY GARLIC GREENS

2 tbsp (0 Calories)

Turkey

4 oz. (216 Calories)

Brussels sprouts ½ cup (28 Calories)

Thanksgiving is a holiday where eating can get easily out of control. With a plethora of delicious foods, the temptation to stuff yourself and fall off your diet is undeniable. But, take this opportunity to stick to your diet– after all, it is only one day, and you can do it! Here are our top tips on how you can enjoy the tastes of Thanksgiving and overcome those temptations: Enjoy the turkey–healthily: When choosing your protein for the night, go for the turkey, but don’t indulge in dark meat or the skin. Choose white meat, and portion control 3-4 oz., approximately the size of the palm of your hand.

Bring your own sides: We’ve got plenty of recipes in our new RM Recipe app that will leave you drooling! From cauliflower stuffing to hearty garlic greens, these healthy recipes will leave your family and friends jealous to have some. Opt to bring your own sides so you won’t give in to temptation on the table. Portion out ½ a cup of each side to ensure you’ve got your vegetable intake for the day.

Skip the pies: : The average slice of pie is roughly 350-500 calories! Skipping the pie doesn’t mean skipping dessert. Try our sautéed cinnamon apples instead, and celebrate how sweet and healthy this option truly is.

INGREDIENTS

INGREDIENTS

Zero calorie non-stick cooking spray ¼ cup of onion, chopped ½ celery stalk, chopped or thinly sliced ¼ cup of cauliflower, chopped ¼ cup of baby bella mushrooms, chopped Pinch of kosher salt Pinch of ground black pepper 1 teaspoon of freshly chopped parsley 1 teaspoon of freshly chopped rosemary ½ teaspoon of freshly chopped sage (or ground sage) ¼ cup of low-sodium vegetable or chicken broth

½ cup hearty greens (kale, chard), stems removed, and sliced into 2-inch strips Zero calorie non-stick cooking spray 1 clove of garlic, sliced thin ¼ cup of spinach Pinch of red pepper flakes

DIRECTIONS In a skillet over medium heat, add zero calorie non-stick cooking spray. Then, add onion and celery and sauté until soft, for 4 to 5 minutes. Add in cauliflower and mushrooms and season with a pinch of salt and pepper. Cook until tender, for about 7 to 8 more minutes. Add parsley, rosemary, and sage and stir. Lastly, pour over broth of your choice, and cook until liquid is absorbed for no more than 10 minutes.

DIRECTIONS Bring a pot of water to a boil. Add hearty greens into water and blanch for 2 minutes. Immediately, place blanched greens into a bowl of ice-cold water. Drain the greens, squeeze dry, and set aside. Heat zero calorie non-stick cooking spray and garlic in a skillet over medium-low heat. Cook until the garlic is golden, 4-5 minutes. With a slotted spoon, remove garlic from skillet and set aside for later. Increase heat to high. Add in hearty greens and cook for an additional 3 minutes. Add in spinach and season with salt and red pepper flakes to taste. Continue to cook until spinach wilts, stirring frequently. Return garlic to skillet and stir.

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NOVEMBER DELICIOUS DISHES (CONT.)

TU R K EY C U T L E T S WI T H R O S EM A RY & T HY ME

E ASY STOV E TOP SAUT ÉED C I NNAM ON APPLES

POST-THANKSGIVING S URV IVAL GUIDE It’s the day after Thanksgiving, and you feel bloated, full, and regretful. Don’t let one indulgence stop you for getting back on track! Here’s how to rebound after a holiday food hangover.

Let Go of Guilt. If you binged a little or a lot on Thanksgiving, don’t guilt trip yourself the next day. Accept that what happened yesterday is in the past.

Thanksgiving is only one day of the year and your healthy habits the other 364 days of the year are what truly matters. Let it go.

INGREDIENTS

INGREDIENTS

4oz turkey cutlet Zero calorie non-stick cooking spray Pinch of salt Pinch of ground black pepper 1 teaspoon of dried rosemary 1 teaspoon of dried thyme

1 cup chopped apples 1 tablespoon of water Zero calorie non-stick cooking spray 1 tablespoon of Walden Farms® Maple Walnut Syrup A pinch of ground cinnamon A pinch of sea salt

DIRECTIONS Rinse the turkey cutlet and pat dry with a paper towel. Season the top of the cutlet with a pinch of salt and ground black pepper, and half of the rosemary and thyme. Heat the zero calorie non-stick cooking spray in a skillet with a lid over medium heat. Once heated, place the turkey cutlet into the pan, seasoned side down. Season the other side of the turkey cutlet with a pinch of salt and ground black pepper, and the remaining rosemary and thyme, and cover with a lid. Cook on the first side for about 5-6 minutes, or until golden-brown. Flip, re-cover, and cook an additional 3-4 minutes, or until the turkey is cooked through.

DIRECTIONS Cut apple into about 1/2 inch to 1-inch cubes.

Place apple pieces into a skillet with a tablespoon of water. Cover the pan and cook on medium heat for about 4-5 minutes, stirring occasionally, until the apple pieces soften and water is absorbed. Add zero calorie non-stick cooking spray to the skillet. Stir apple pieces and oil together. Cook for 4-5 minutes, stirring every minute or so, until the apples become soft. Add Walden Farms® Maple Walnut Syrup, a pinch of cinnamon and salt, and stir. Cook for about 5 more minutes, stirring every minute until the apples reach your desired softness.

Get Rid of Leftovers, Do Not Do a Multi-Day Eating Festival. While it may be tempting to do a Thanksgiving part two, get rid of the temptation by getting rid of leftovers. Plan ahead of time by packing up leftovers for guests, or kindly refuse leftovers if you’re not hosting. If you do 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.

Get Moving. On Thanksgiving Day, the average American consumes over 3,000 calories and 150 grams of fat, according to the Calorie Control Council. Scorch Thanksgiving Day calories by doing a sweat session at the gym. Check out our recommended yoga poses on the blog for some post-Thanksgiving namasté that will aid in stress relief and digestion.

Drink Plenty of Water. Water is key for digestion and flushing toxins, which is exactly what you need after your Thanksgiving meal. Oftentimes, many people feel bloated after Thanksgiving due to the high sugar and salt content, and drinking water will help regulate your body.

Commit to Getting Back on Track. Commit to getting back on track by loading up on protein, vegetables, and other foods approved on the RM3® diet. Meal prepping and planning ahead will put you back on your healthy journey.

STA R PAT I ENT

How Sean M. embraced eating to live, not living to eat

NOW

I have been an athlete my whole life and have competed at a high level as a young man. But being active and physically engaged was almost impossible at 51 years old, weighing 325 pounds. I have a beautiful wife and a young family (2-year-old son and a 7-month-old daughter), and I was starting to be unable to do simple things like go on a walk or go to the park to stretch. Not only was there a physical struggle, but the self-awareness of the way I presented myself was really starting to take its toll, mentally. Not being happy with yourself affects everyone you come in contact with.

Although I was pretty good at faking it most of the time, not being able to fit into clothes I had and needing to buy sizes that I can only get at Big and Tall stores, is at best, discouraging. I even swallowed the whole, ‘Hey, I'm just a big dude’ excuse, telling myself, ‘This is who I am.’ But deep down inside, I was just not happy and I didn’t feel good. And, I was trying to figure out how to get better; I was just in this vortex, and it spiraled to the point where I didn't know where else to go. I had hit my low.

I finally decided to do something for my family. I want to be healthy again and live a long, happy, active life with the people I am obsessed with. My wife is younger than I am, and we have a young family. I need to put years onto my life, not take years off through unhealthy choices. Being in a cycle of self-disappointment and anger will not get you to a productive place to self-improve. I want to make sure I have a fighting chance to be around for a long time to love and be loved by my amazing family.

Step number one was admitting that, hey, ‘This is an issue.’ Step number two is that I did something about the issue. I walked into Red Mountain, and I said, “Listen, I don't know why I'm here. I don't know what you guys do, but I've done some research, and I feel comfortable enough to talk to somebody about how do I get better.” And the rest is history.

BEFORE

Red Mountain was life-changing. Being able to move again, as well as having better sleep and much more energy, is so freeing and satisfying. Understanding what my body needs and how to fuel it is a game-changer. Eating to live, not living to eat, is a mentality shift that I went through that helped with the process to accomplish my breakthrough. One thing I preach to others that ask how I lost the weight is that this is not a diet, it is 100% a lifestyle change. This teaches you to understand how to fuel your body and make the right choices long-term to live a healthy and happy life. In all aspects of my life – family, work, friendship, and spiritual, I am in such a better place and will continue to make positive gains. Life is so much more fun when you are able to participate in it, instead of having to sit on the sidelines because you're not healthy enough to engage. Now I feel like I'm back to the person I was, and the confidence that I have – I don't have to fake it.

Sean M. lost 86 lbs. .