December 2022 Newsletter | Red Mountain Weight Loss - TX

How to Mentally Prepare for the Holidays

The holidays are a time filled with merriment and joy. It is also a time filled with food temptation, food pushers, and stress. With the right mental preparation, you will be able to arm yourself with the tools you need.

Develop a Positive Eating Attitude

If you’re planning to overeat or allowing yourself to indulge because it is the holiday season,, you’re already setting yourself up for failure. Instead, repeat 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

“If my mind can conceive it and my heart can believe it — then can achieve it,” said the famous athlete Muhammad Ali, whose words hold true. Different types of visualization can help you reach your goals and get you through the holidays, but our two favorites are:

• Outcome visualization: This is 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: Imagine each step of your journey and what is required to reach your goal.For example, you side-step dessert at a holiday party, prepare RM-approved recipes, and achieve weight loss maintenance at the end of the holiday season.

Prepare & Practice “No, Thank You”

It’s no secret that many loved ones like to shower us with love through food — especially during the holidays. You’ll be surrounded by temptation now, more than any other time of the year. Facing this reality is the first step; visualizing and practicing your plan is the next step. Rehearse your polite and confident way of saying “No, thank you!” in front of the mirror.

If you would like to learn more, call us at 800.239.7830 to schedule a video appointment with Dr. Kim Feinstein, Psy.D., RM Behavioral Weight Loss Specialist.

Tips to Prepare for a Holiday Event

Bring a Healthy Dish

One way to overcome tempting food dishes is to bring your own. If you’re not preparing the holiday meal yourself, ask your host if it would be alright to bring an RM-approved dish that meets your dietary needs.

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 motivate and support each other throughout the season.

Ask for Help

Don’t be afraid to be vocal about your 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 pressures like encouraging you to eat seconds.

Have Food Containers Ready

If you’re hosting, plan to have guests take home any leftovers. This way, you are not tempted to continue eating after the meal is finished. Or, you can donate leftovers to a homeless shelter as well!

Wear Snug Clothing

Use this as an opportunity to be fashionable and functional! Choose a snug pair of jeans over comfy stretch pants for your dinner attire. Fitted clothing will help you stay mindful of what you are eating during holiday events.

Drink Plenty of Water

Water is a natural appetite suppressant, making you feel fuller faster. Drinking a glass of water before eating a meal can help enhance feelings of fullness and decrease your intake during that meal.

Stay Active

Instead of watching TV after dinner, try going for a walk. There are even a few yoga poses you can try (like Yogi Squat and Child’s Pose) that aid in digestion after a big meal.

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 your comfort zone and build your confidence to overcome any holiday food challenges you may face.

Motivate & 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.

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)

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

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

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

Common Red Flags

Red flags (or triggers) are also known as lapse and collapse warning signs. To lapse is to steer away from your goals gradually, and to collapse is to cave in completely. You must be aware of and recognize the red flags during the holidays.

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

• Certain family members

• Food pushers

• Foods specific to the holiday

• Cultural traditions/foods

• Skipping meals

• Emotions like stress, sadness, anger, and loneliness

Festive Holiday

INGREDIENTS

•

8 zucchini, peeled and chopped (about 8 cups)

1 eggplant, peeled and diced (about 3 cups)

16 cherry tomatoes (about 1 cup)

2 red onions, sliced (about 1 cup)

1 red bell pepper, sliced (about 1 cup)

DIRECTIONS

1. 2. 3. 4.

Sheet Pan Roasted Vegetables

Recipe Yields: about 15 cups vegetables

1 yellow bell pepper, sliced (about 1 cup)

2 Tbsp fresh lemon juice

1 tsp dried rosemary

1 tsp dried thyme

2 bay leaves, crushed

1 tsp dried oregano

2 cloves garlic, minced

1 tsp lemon zest, grated Salt and pepper, to taste

Mix all the ingredients in a large mixing bowl. Cover and chill for at least 2 hours, and preferably overnight.

Preheat oven to 400°F.

On a large roasting pan, roast the vegetables, uncovered, for 20 minutes, or until the tomatoes have split and the edges of some of the vegetables are starting to crisp.

Remove from the oven and stir before returning to the oven for another 20 minutes. At this time, reduce heat to 200°F and continue cooking until vegetables are tender, turning every 20 minutes.

INGREDIENTS

•

Anjou pears (about 4 cups) ½ cup Walden Farms® Caramel Sauce ¼ tsp ground cinnamon 1 tsp pure vanilla extract

DIRECTIONS

1.

What are some of the red flags that you need to be mindful of this holiday season?

Caramel Vanilla Baked Pears

Preheat oven to 375°F.

Cut pears in half. Then cut a small sliver off the underside so the pears sit flat when placed upright on the baking sheet. Core out the seeds.

Arrange pears face up on the baking sheet. Sprinkle with cinnamon.

Whisk the caramel sauce and vanilla extract together in a small bowl. Set aside 2 Tbsp. and drizzle the rest over the pears. Bake pears for 25 minutes until soft and lightly browned on the edges.

Remove from the oven and immediately drizzle with the remaining caramel sauce mixture

•

Lean Stuffed Pork Tenderloin

Recipe Yields: 24 oz. protein | about 1 ½ cups vegetables

Preheat oven to 400˚F.

Spay an oven-safe large skillet with zero-calorie nonstick cooking spray.

Add sliced mushrooms, chopped onion, celery, and zucchini. Sauté 5 minutes over medium heat or until soft.

Season with a pinch of salt, black pepper, chopped parsley, and minced garlic. Cook another minute, stirring constantly. Then, transfer to a plate.

Remove skin from pork tenderloin. Cut a slit down the long end of the tenderloin, making sure not to cut all the way through.

INGREDIENTS

•

1 ½ lbs. pork tenderloin, silver skin removed (24 oz.)

6 oz. bella/shitake mushrooms, thinly sliced (¾ cup)

•

¼ cup fresh parsley, chopped, plus more to garnish

•

1/3 cup onion, chopped, (from ½ small onion)

•

1 zucchini, chopped

•

2 sticks celery, chopped

•

1 garlic clove, minced

•

Zero-calorie nonstick cooking spray

Open tenderloin like a book, cover it with a sheet of plastic wrap, and pound with the flat side of a meat mallet until ½” thick without tearing through the meat.

Spread the mushroom mixture evenly over the surface of the tenderloin, leaving ½” at the borders.

Roll tightly, starting with the long end (hot-dog style) and secure the ends with 6-7 toothpicks. Poke toothpicks through parallel to each other to create a flat cooking surface.

Season all over with a pinch of salt and black pepper for taste.

Spay an oven-safe large skillet with zero-calorie nonstick cooking spray.

Once the pan is hot, place tenderloin in the skillet (toothpick-side down) and sear for about 2 minutes per side (6-8 minutes total) Transfer the skillet with the tenderloin to the oven and bake at 400˚F for 18-20 min or meat is 145-150˚F.

The Minute

EQUIPMENT-FREE WORKOUT

Out-Out, In-In

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.

Walking Tall Plank

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

2. Engaging the core muscles, drop down to your elbows one at a time, maintaining the plank position.

Alternating Cross Punch

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.

Bird-Dog Crunch

Body Weight Deadlift

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 tabletop 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 kneeling down and placing your hands on the floor.

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

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

“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

How Losing 57 Lbs. Helped Kim L. Fit Into Her Dream Wedding Dress

Five years ago, my fiancé and I had a motorcycle accident. I broke a few ribs and skinned my knee and one hand, but the most significant damage was unseen and undiagnosed for over a year. I had acid reflux all the time, so I visited an internist. They told me I had a small tear in my stomach that developed into a hiatal hernia.

After I was given medicine to reduce my stomach acid, my weight began to spiral out of control. I didn’t fit in my clothes and had to purchase up to a 2X. My knees were in pain from the additional weight, so I couldn’t wear high heels (my passion) or exercise.

I spent a fortune on fad diets, pre-packaged food, and “miracle cures.” If I lost some weight, it came back with a vengeance. Nothing worked for me.

I was determined to walk down the aisle in a dress that would make people look at my waist, not my face.

My fiancé heard a commercial for Red Mountain and asked if I wanted to try it. I figured I had tried everything else, so why not? To my surprise, Red Mountain was different from the start. Having to go in every week for my Fat Burner Booster and check in with a team member kept me accountable along my journey.

I always ate balanced meals, so RM3® didn’t stray too far from my diet. I was able to master meal prep and create recipes using many of the Walden Farms® products. I’d make sheet pans full of veggies (4-5 at a time) and use all kinds of seasonings, so I was not eating the same thing repeatedly.

Before I knew it, the weight had fallen off (almost) effortlessly. I am back in my skinny clothes. My high heels are getting a workout, and I feel healthy and happy. It’s so funny when people ask me if I have on new shoes or a new outfit, and I just laugh. I have a whole new wardrobe that didn’t cost me a thing!

More importantly, nothing will stop me from shining as I marry a man I have known since the 6th grade. Our wedding will be the event of our lives, and I will be in a beautiful custom-made dress that will be memorialized in our wedding album forever.

- Kim L. lost 57 lbs.

Red Mountain helped make that wedding album something we will always be proud of!