December Newsletter | Red Mountain Weight Loss - AZ

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ISSUE #12 | December 2021

IN THIS

ISSUE

How to Mentally Prepare for the Holidays Festive Recipes for Holiday Brunching How to Bring Cheer When Loved Ones Aren’t Near How Dinice “Renee” L. Got a Second Chance at Health and Happiness

IN THE JOURNEY

HOW TO

10 Tips to Prepare for a Holiday Event

MENTALLY PREPARE

1

Bring a Healthy Dish

One technique to overcome tempting food dishes is to bring your own. We recommend bringing a dish that is meal plan-approved. If you’re not preparing the holiday meal yourself, ask your host if it would be appropriate to bring a dish that meets your dietary needs.

2

Buddy Up

Talk to a fellow dieter before the holidays. This can be a coworker, a friend, a family member, or a spouse. Plan to give each other moral support throughout the season.

3

Ask for Help

Don’t be afraid to be vocal about your holiday weight loss goals. Let your close family members, friends, and the host know your dietary needs. Most people will be respectful and encouraging. This step can combat social pressure, like encouraging you to eat seconds, drink alcohol, or eat desserts.

Have Food Containers Ready

4

If you’re hosting, plan ahead to give everyone leftovers. This way, you are not tempted to continue eating after the meal is finished. You can also choose to donate leftovers to a homeless shelter, or even bring leftovers into work.

FOR THE HOLIDAYS

5 7 9

Wear Snug Clothing

Use this as an excuse to be fashionable and functional! Choose a snug pair of jeans or a festive, form-fitting dress instead a comfy, relaxed fit. Fitted clothing will help you to eat less and stay mindful of your body during holiday events.

6 8

Drink Plenty of Water

Water helps control your appetite by making you feel fuller faster. If you drink a lot of water, you will be less inclined to overeat. Drink up plenty of water prior to and during your holiday event.

Limit Alcohol

The holidays are a time filled with merriment and joy, but it is also a time filled with food temptation, food pushers, and stress.

Though it can be challenging, you can not only survive, but thrive during the holiday season. With the right mental preparation and guidance from Dr. Kim Feinstein, Psy.D., Behavioral Weight Loss Specialist, you’ll be able to arm yourself with the tool kit you need to succeed.

Develop a Positive Eating Attitude Developing a positive eating attitude starts with leveling your expectations and dismissing excuses. If you’re expecting to overeat and put on weight, or of you’re giving yourself the excuse to indulge and binge eat because ‘It’s the holidays!’, you’re already setting yourself up for failure. This is because your mentality impacts your actions. Dr. Kim recommends repeating these positive mantras to overturn a negative eating attitude: • “I expect to maintain (or lose) weight during the holiday season!”

• “I will not overindulge just because it’s expected or acceptable. I will focus on friends and family, instead of food.”

• “I am capable of following my RM3® meal plan this holiday season.”

Visualize Yourself to Success

Prepare and Practice “No, Thank You”

“If my mind can conceive it and my heart can believe it – then I can achieve it,” said the famous athlete, Muhammad Ali, and his words hold true.

It’s no secret that many loved ones like to shower us with love through food—especially during the holidays. Whether it’s piling on a plate of homemade goodies, or offering an alcoholic drink, you’ll be surrounded by temptation now, more than any other time of the year. Facing this reality is the first step and preparing your plan is the next. Rehearse your polite and confident way of saying “No, thank you!” in front of the mirror.

There are different types of visualization that can help you reach your goals and get you through the holidays, but our two favorites are: • Outcome visualization: when you imagine your end goal. For example, you see yourself saying “no” to temptation at your family holiday dinner, and successfully stepping on the scale maintaining your weight the next day.

• Process visualization: when you imagine each step it will take to get to your end goal. For example, you side-step dessert at a holiday party, then prepare RM3®-approved recipes, and finally achieve weight loss maintenance at the end of the holiday season.

As Dr. Kim succinctly puts it, “The holiday season is filled with triggers and cues to overeat. If you do not deliberately try to respond in a different way than you had previously, you will end up falling prey to these cues, which will once again pack on the pounds. This is not what you want to happen. Instead, this year, let’s try something different.”

Try your best to avoid alcoholic beverages, but if you must partake, choose to drink alcohol in moderation. Remember, alcohol lowers your inhibitions, which makes it that much easier to justify a third serving of dessert, plus, alcohol packs on liquid calories.

Stay Active and on Schedule

Instead of crashing in front of the TV after dinner, try going for a walk. Dancing at holiday parties is also a great way to burn calories!

Start a New Tradition

The holidays don’t have to be food-focused. Volunteering at a homeless shelter or hosting an ugly sweater contest will allow you to lean outside of your comfort zone and build your confidence to overcome any holiday food challenges you may face.

10

Motivate and Reward Yourself

If you need extra motivation, plan to reward yourself after the holidays for committing to your meal plan. Your reward can be something like seeing a new movie or buying a new sweater. Think about this motivation when faced with temptation.

M Y H O L I D AY P L A N If you fail to plan, you plan to fail! Each holiday event will likely require a specific plan. Fill in the info below so you’re prepared to get through the holidays.

Name of holiday event: (ex. Company holiday party)

My biggest challenge will be: (ex. Eating dessert)

Common Red Flags

Red flags (or triggers) are also known as lapse and collapse warning signs. To lapse is to gradually steer away from your goals, and to collapse is to cave in completely. During the holidays, it is important that you are aware of and recognize the red flags.

Certain family members • Food pushers Foods specific to the holiday • Cultural traditions/foods Skipping meals • Emotions like stress, sadness, anger, and loneliness

My goal is to: (ex. Dress snug, so I’m not tempted)

Festive Recipes F O R H O L I DAY B R U N C HING

Cinnamon-Vanilla Breakfast Pudding

Rosemary &Thyme Egg Skillet

INGREDIENTS

INGREDIENTS

1 package Miracle Rice® 1 RM Vanilla Thick & Creamy Protein Shake 6 Strawberries, diced Cinnamon

1 lb. ground turkey 2 garlic cloves One 28 0z. can whole tomatoes (hand-crushed) Rosemary and thyme (as desired) 4 egg whites Salt & pepper (to taste) Zero-calorie non-stick cooking spray

What situations, places, people, or feelings made you reach for food?

I plan to achieve this goal by: (ex. December 18th)

My mantra is: (ex. I will not overindulge!)

What are some of your red flags of which you need to be mindful of this holiday season?

DIRECTIONS

BONUS: Take RM Supplements for an extra boost this holiday season!

RM IGNITE™ Boosts your metabolism and energy levels to reduce fatigue.

CARB CONTROL Reduces carb and sugar absorption.

CRAVE CONTROL Also a mood elevator, gives you the strength to fight off cravings and addiction.

Prepare the Miracle Rice as directed on the package. Be sure to cook on a hot pan for at least 5 minutes to reduce the amount of water. After cooking Miracle Rice, put it in a bowl and add in the prepared RM Vanilla Thick & Creamy Protein Shake. Stir well.

Add in the diced strawberries and top with cinnamon. Refrigerate for at least 4 hours to thicken. Can be heated up, or served cold!

DIRECTIONS Preheat the oven to 300º. In a 12-inch cast-iron skillet, spray a little zero-calorie non-stick cooking spray. Add the ground turkey and begin to brown, stirring to break into small pieces, about 5 minutes.

Add garlic and cook for 1 more minute. Add the tomatoes and bring to a simmer. Allow to simmer and reduce, 10 to 15 minutes. Stir in half of your desired rosemary and thyme. Lower the heat. Make 4 wells in the mixture, then place an egg white into each. Sprinkle the whole dish with salt and pepper.

Put the skillet in the oven and bake at 300º for 8 to 10 minutes, or until the egg whites are fully cooked.

Garnish with the remaining parsley rosemary and thyme!

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Festive Recipes FOR H O L I DAY B R U N C HI N G

Apple Mocktini

Mojito Mocktail

How to Bring Cheer When Loved Ones Aren’t Near Are you feeling blue because your loved ones are far away during the holidays? You’re not the only one!

With the help of technology, you can overcome this challenge. Here are some tips on how to bring cheer when loved ones aren’t near.

Exercise* If your loved ones are far away, a fun activity to do together would be to run, jog, or walk a virtual 5K*. Perhaps you are in the middle of your weight loss journey, and a 5K was a milestone on your list of goals. Whether you choose to do this solo with support, or to do it together, signing up for a work out will not only bring you closer, but allow you and your loved ones to overcome distance while covering distance!

INGREDIENTS

INGREDIENTS

1 apple juiced (use pulp from apple) 6 oz chilled sparkling mineral water 2 tbsp lemon juice Vanilla or English toffee liquid stevia Apple slice for garnish Crushed ice (optional)

Fresh mint leaves crushed Juice of ½ lime or lemon Peppermint stevia 6 ounces sparkling mineral water Crushed ice Lime wedges (optional)

DIRECTIONS

DIRECTIONS

Combine apple and lemon juices with flavored stevia. Works great with tangy apples, like Granny Smith, but for a sweeter drink, use Red Delicious. Add sparkling mineral water and ice if desired. Serve in a martini glass with a slice or curl of apple peel for garnish.

Crush mint leaves to release the flavor. Add liquid or powdered peppermint stevia and lemon or lime juice. Add sparkling mineral water and crushed ice. Top with a sprig of mint and garnish with lime wedges, if desired.

Try a New Recipe from the RM App Being away from a holiday feast doesn’t mean you have to miss out on delicious holiday recipes.

We’ve got RM3®-approved holiday recipes that will satiate and delight. In addition, we encourage you to get creative with a few of your traditional family recipes this year or to ask your family to try their hand at RM3®-approved holiday recipes as well.

Download our new and improved RM Recipe app on your phone, and host a virtual meal where you can cook together in the kitchen.

Acts of Service

Gifts and Holiday Cards

‘Tis the season of cheer and gratitude, and a positive attitude and an act of service goes a long way for those in need. Volunteering at a local soup kitchen or hosting a canned-goods drive can be a way to strengthen togetherness in your community, plus, studies find that helping others will boost your happiness. Raising money for a charitable cause that is close to your loved ones’ hearts is another way to involve your family and friends, while simultaneously creating joy during the holiday season.

Santa can travel anywhere with the power of e-commerce. Host a “Secret Santa” to make packages more mysterious and fun for your family. Remember to wrap gifts with colorful wrapping paper and bows to heighten anticipation and excitement.

Pick a time to unwrap gifts virtually, so you don’t miss your loved ones’ reactions. In addition, holiday cards are a nice way to catch up on correspondence while sending up-to-date photos. Create a special moment with an old-fashioned holiday card wishing warm greetings from afar.

*Always consult with your medical provider before beginning a new fitness routine. Patients following Step 1 of the RM3® program should limit their exercise to 30 minutes of low-impact activity per day.

STA R PAT I E N T

HOW DINICE “RENEE” L. GOT A SECOND CHANCE AT HEALTH AND HAPPINESS Before

I have always struggled with weight, but in recent years, I just kept getting bigger. But it was okay - nobody said anything. My family was fine with it. My husband was fine with it. 13 years went by, and when you're gaining five to ten pounds a year, it adds up. Then, COVID hit, and I became even more sedentary. I wasn't doing anything - just eating, and eating whatever I wanted.

One day, we went to a friend's house. My friend snapped a picture of my husband, my girlfriend, and I, and I didn’t think anything of it. I have never liked taking pictures because I knew I was overweight and was not happy with myself or the way I looked. She sent me the picture, and I left the room and cried.

I saw the picture and thought to myself, “I got to do something, I don’t know what, but I got to do something.” I was bigger than I had ever been in my life. I was on two high blood pressure medicines. It hurt to just walk through the house. I didn’t fit into any clothes, and I refused to go shopping for clothes because I was embarrassed of my size.

In the past I have tried working out six days a week, Keto, intermittent fasting, multiple different cleanses, and only gave me weight loss for a very short period of time.

In February 2021, I was introduced to Red Mountain Weight Loss. My friend’s daughter works at Red Mountain Weight Loss, and she told me, “Renee, this will work for you.” I responded, “Are you sure?” And she

said, “You have to put in 100% effort. You will have to change how you eat and you will have to change what you do.” And then I said, “Okay,” and made an appointment. Within that first week, I lost 10 pounds.

From then on, I jumped in with both feet and couldn’t be happier. I still don’t have clothes that fit because everything I have is at least two sizes too big. I am now off one of the two blood pressure medications, and I can now move around with no problems. I was moving stuff in the attic with my son, and he said to me, “You couldn't have done this if you hadn't lost weight. There's no way you could have moved like you're moving right now. I’m so proud of you!”

I feel like I have a second chance at health and happiness. I have had so much wonderful encouragement from my husband, my two boys, other family, friends, co-workers, and my new amazing friends at Red Mountain Weight Loss. I could not have done it without their support. You just need that extra support, because honestly, everyone needs support.

-Dinice “Renee” L. lost 65 lbs.

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M ED SPA M Y T H S DEBUNKED

We’re here to address a few of the most popular Med Spa myths and reveal the truth behind many of these claims.

L AS ER H A I R R E D U CTI O N

Laser hair reduction removes unwanted hair from your area of choice, using state-of-the-art diode lasers and vacuum-assisted technology. The laser attacks the hair follicle, and not the skin, and rarely causes skin irritation in our patients.

One of the most common questions we get is, “What are the long-term effects?” There are no known long-term side effects, other than overall reduction of hair growth in the treated area. The procedure is safe, and you can trust our highly trained Licensed Medical Aestheticians to implement treatments safely and efficiently. Laser hair reduction is the perfect solution to constantly shaving or waxing that unwanted hair.

PR P FACI A L

The PRP Facial is a treatment that incorporates your own platelet-rich plasma (PRP) and Microneedling. This facial treatment improves fine lines and wrinkles, hyperpigmentation, sun damage and scars. The growth-factor rich PRP solution is applied topically, then Microneedled into the skin, allowing it to be effectively absorbed. This enhances your results, stimulates collagen production, and wakes up the skin at a cellular level.

B OTOX ® V S . “ B R O -TOX ”

Botox® is an injectable compound, which when injected into a specific area, binds itself to receptors within the targeted muscle. This process decreases the ability of the muscle to contract and thus diminishes the visibility of the wrinkle that would form when the muscle would otherwise contract.

According to the American Society of Plastic Surgery, the number of men seeking Botox®, or “bro-tox”, has risen 355% in the last fifteen years. Botox® is not just for women. Many men seek Botox® treatment because, “Male patients who have tried Botox® look better, feel better, and believe it gives them a competitive edge. There’s also less of a stigma associated with cosmetic procedures nowadays,” reports Men’s Journal about the increasing popularity. Whether you’re male or female, if you’re looking to look younger, Botox® may be the right solution for you.

F I L L ER S – J U V É D E R M ®

Fillers are substances designed to be injected beneath the surface of the skin to add volume and fullness. The most common concern we hear about fillers is “Will fillers make me look fake?” And the short answer is – no, of course not! Fillers, when done correctly, rejuvenate the skin and make problem areas look younger. Celebrity culture has perpetuated obvious mistakes of fillers: getting too much filler, or focusing filler in one area – creating a “fake” look.

Allergan, the makers of Botox® and Juvéderm®, have recognized Red Mountain as a top-ranked practice based on high quality and high volume performance. This means you can trust in our expertise for your injectable treatments, and that you can always be sure you are getting authentic product.