April 2023 Newsletter | Red Mountain Weight Loss - AZ

PEAK

APRIL 2023

Win the Weight Loss Game Like an Athlete

Your Spring Reset: Activate New Habits This Season

Easter Brunch Recipes & Treats

Lesley M. Doesn’t Play on the Sidelines of Life Thanks to RM3®

Just like an athlete gears up for a season, the same logic can be applied to your weight loss journey. Here are four fundamental principles you can follow to lose weight successfully and set the stage for positive lifestyle changes.

It all starts here.

Mindset matters when it comes to weight loss. A positive attitude is essential because slip-ups happen and are an inevitable part of creating a new routine. You can establish healthier habits and achieve long-term success by establishing the right mindset.

Theoretical 2

Understanding the factors that contribute to weight.

WIN THE WEIGHT LOSS GAME LIKE AN ATHLETE Mental 1

Many individuals blame their weight on metabolism. But is that really the cause? While metabolism plays a role in your weight, it is not the only factor.

• Genetics. Research shows if one parent is obese, you have a 50% chance of having obesity. This number jumps to 80% when two parents have the condition.

• Hormones. Some hormones stimulate hunger, while others signal that you have had enough to eat, which inhibits food intake. Any hormone imbalance involved in appetite may lead to weight gain or loss.

• Behavior. Exercise increases the number of calories your body burns. More movement and fewer calories create a calorie defcit, which results in weight loss

• Environment. We often make health decisions based on our environment. For example, if your family uses food as an expression of love, you may be tempted to eat more to show that you care.

A positive mindset allows you to have an optimistic, winning attitude and outlook that encourages you to take the necessary actions to lose weight and create a long-lasting, healthy lifestyle.

– Dr. Kim Feinstein, Psy.D. RM Behavioral Weight Loss Specialist

Limiting Your Negative Self-Talk

You’re setting yourself up to fail if you tell yourself that you are weak or unworthy because of your unhealthy food decisions. This mindset can perpetuate a cycle of emotional eating that adds excess weight, reduces self-esteem, and is often challenging to end. Instead, stop using the words “good” and “bad” to describe your food choices — and yourself.

Creating a Mantra

Getting your mind in the right “head space” is vital to your success. This is where a mantra (or positive affrmation) can help! If you start each morning with a mantra that motivates you, you’ll feel upbeat and ready to tackle challenges as they occur. Choose one affrmation, say it daily, and make it yours.

ONLINE EXCLUSIVE

Visit redmountainweightloss.com/blog/ to learn the 5 C’s to W.I.N. the Mental Weight Loss Game.

Physical 3

Move your body.

Exercise can be an effective lifestyle modifcation for weight loss when combined with a healthy diet. It not only builds muscle mass and reduces body fat — but helps improve your mood and reduce stress. We encourage RM3® patients to workout 30 minutes per day with low-intensity exercises like:

• Strength training. When you shed fat, you build muscle, which burns calories. RM Fitness Expert Anita Terlizzi created a workout series* to help you get ft the Red Mountain Way. Do these two to three times per week.

• Walking. Walking can increase energy or calorie expenditure. It can also optimize your resting metabolic rate, which boosts lean body mass. Walking can also reduce the risk of cardiovascular disease and improve longevity.

Tactical 4

Strategies for success.

Losing weight can feel like a challenge — especially on your own. That is why it’s critical to partner with licensed medical experts to help you learn healthy habits that will ensure your long-term success. You’ll learn strategies like:

• Weighing yourself every morning. You’ll get your most accurate weight because your body has had time to digest and process what you ate and drank the day before.

• Drinking water. Drink at least half of your body weight in ounces daily. Water not only acts as a natural appetite suppressant — it boosts your metabolism and supports your weight loss efforts.

• Keeping a food log*. This can be a useful tool to help you understand and be aware of your eating habits and patterns and help you stay on track.

SPRING RESET: Activate

New Habits This Season

Spring is a natural time of renewal, rebirth, and rejuvenation. There is no better time than now to shed old habits and begin new, healthy ones. Use our Healthy Habits Tracker to jump — or spring — into new habits, routines, and activities this season.

*RM3® patients should limit their ftness level to 30 minutes of low to moderate intensity daily exercise. Always consult with your RM Medical Provider before beginning a new ftness routine.

EASTER

BRUNCH RECIPES & TREATS

Very Berry Marshmallow Parfait

Recipe Yields: 1 ½ cup of fruit

INGREDIENTS

• 1 cup blueberries

• ½ cup raspberries

• 4 Tbsp Walden Farms® Blueberry Syrup

• 4 Tbsp Walden Farms® Marshmallow Dip

• 1 sprig of mint

DIRECTIONS

1. In a clear glass, layer the Marshmallow Dip, Blueberry Syrup, blueberries, and raspberries.

2. Top with a sprig of mint for garnish.

FOR FLEX™ PATIENTS

Top with pecans (4 nuts).

PICKING THE BEST BERRIES

Look for blueberries that are plump and deep blue with a dusting of gray on the surface.

Spinach, Tomato & Turkey Egg Muffins

Recipe Yields: 10 oz. of protein, 1 cup of vegetables

INGREDIENTS

• 12 egg whites

• ¼ cup fresh spinach, chopped

• 2 Tbsp onion, chopped

• 1/2 cup cherry tomatoes, halved

• 1/2 cup asparagus, chopped

• 6 oz. of deli turkey, chopped, cut into bite-sized pieces (3-4 oz.)

• Pinch of salt and pepper

• Zero-calorie nonstick cooking spray

DIRECTIONS

1. Preheat oven to 350°F and spray a 12-cup muffn tin with zero-calorie nonstick cooking spray.

2. In a bowl, whisk egg whites, chopped spinach, tomatoes, and turkey. Season with a pinch of salt and pepper.

3. Add egg white mixture halfway in each of the 12 cups.

4. Bake for 15-20 mins., or until fuffy.

FOR FLEX™ PATIENTS

Serve with ¼ of an avocado (sliced).

SELECTING QUALITY SPINACH

Look for leaves that are crisp and dark green, and avoid those that are yellow, limp, or wilted.

EASTER BRUNCH RECIPES

& TREATS

Mock Bloody Mary

Recipe Yields: 1 cup of vegetables

INGREDIENTS

• 1 cup fresh tomato juice

• 2 Tbsp apple cider vinegar

• 2 Tbsp lemon juice

• 1 tsp hot sauce

• 3 dashes of Bragg’s Liquid Aminos

• Freshly ground black pepper

• Celery salt

• Cayenne pepper, to taste

DIRECTIONS

1. Pour some celery salt onto a small plate.

2. Rub the juicy side of a lemon along the lip of a glass.

3. Roll the outer edge of the glass in celery salt until fully coated, then fll the glass with ice and set aside.

4. Add ice and the rest of the ingredients into a cocktail shaker.

5. Shake gently and strain into the prepared glass.

FOR FLEX™ PATIENTS

Add 1.5 oz. of vodka.

CHOOSING A RIPE LEMON

Lemons have glossy skin and might be green, greenish-yellow, or completely yellow when ripe.

Pork Medallions with Caramelized Onions & Apples

Recipe Yields: 12 oz. of protein, 1 cup of vegetables, 1 serving of fruit

INGREDIENTS

• ¾ pound pork tenderloin, cut into ¾-inch pieces (12 oz.)

• 1 cup sweet onion, chopped

• 1 large apple, sliced

• ¾ cup chicken broth

• 3 cloves garlic, minced

• 2 Tbsp Dijon mustard, divided

• 2 Tbsp apple cider vinegar

• 1 Tbsp fresh thyme, chopped

• ½ tsp coarse salt

• Zero-calorie nonstick cooking spray

DIRECTIONS

1. Combine 1 Tbsp mustard, garlic, thyme, and salt. Rub mixture all over pork medallions.

2. Spray a large skillet with zero-calorie nonstick cooking spray and preheat over medium-high. Add pork and cook 2 mins. on each side or until browned. Remove and set aside.

3. In the same skillet, add onion and cook for 15 mins., stirring occasionally, until onions are golden and very tender.

4. Add apple slices and cook 3 mins. or until softened. Add chicken broth, cider vinegar, and remaining mustard. Bring to a boil over high heat.

5. Return pork and any juices to skillet and cook 2 mins. or until your desired doneness.

FOR FLEX™ PATIENTS

Serve with steamed broccoli (½ cup).

FINDING THE PERFECT APPLE Apples should be frm to the touch. Avoid any that are noticeably soft, mushy, or indent easily after you press the skin.

How To Plant an HERB GARDEN

Do you crave a more garden-to-table lifestyle? A little sprinkle of fresh herbs can boost the favor of any dish and bring more nutritious ingredients to your table.

Getting Started

SOIL: Most herbs thrive in regular garden soil as long as it has good drainage. You’ll want to use soil that has good water retention properties for the best results.

SUN: Most herbs need full sun, so pick the right location — one that receives at least 6 to 8 hours a day of full sun. The combination of sun and lean soil cause the favor of the herbs to grow in intensity.

WATER: Most herbs need water about once per week. If the soil’s surface feels damp, it does not need to be watered yet. If you insert a fnger into the soil and it feels dry to a depth of 1 inch, your herbs need water.

Choose Your Herbs

ROSEMARY is an aromatic herb It’s often used to favor dishes like soups, salads, and stews.

BASIL is an herb in the mint family with a fragrant, sweet smell and peppery taste. Basil is the main ingredient in pesto and is also a favorite in tomato-based sauces.

GARDENING TIPS

Harvest herbs when they are dry. They are rich in essential oils and are most fragrant between mid-morning and early afternoon.

SAGE has a strong herbal aroma and earthy favor. It works well when combined with other herbs and complements foods like meat and seafood.

MINT comes in wide varieties and adds sweet herbal favor to whatever you cook. It’s widely used in Middle Eastern and Greek dishes and is a favorite for herbal tea.

THYME is a fragrant herb with small, aromatic leaves and thin, woody stems. It adds a savory note to soups, grilled meats, and vegetables.

Gardening Methods

Raised Beds

The elevation makes your herbs more accessible and the soil less susceptible to unwanted weeds and pests.

Window Boxes

Window boxes are an excellent way to add interest to your deck or balcony and can easily be brought indoors over the winter.

Pots

These are ideal for smaller outdoor spaces. You can intersperse your potted herbs with fowers for added visual appeal.

Vertical Garden

These vertical plant structures can be as small as a picture frame or as large as an entire wall and can add color and texture to your space.

Lesley M. Doesn’t Play on the Sidelines of Life

I’ve never been a very confdent person. I don’t want to embarrass other people or have the spotlight on me. About a year ago, I went shopping with my son and felt I was being looked at in a way I’d never been before. I was always unhappy with my weight but never felt ready to take the next step.

I decided to make a change because I didn’t want to be on the sidelines of life anymore. I wanted to keep up with my son and be included in all the activities he was involved with. I’ve never been the type of person to put myself out there. Not anymore. I didn’t want to waste any more time.

I heard Red Mountain on my local radio station. I liked that RM3® was geared more toward people my age and a lifestyle change, which was exactly what I needed. The Clinical Team was also excited for me, which motivated me even more to lose the weight.

My weight loss journey was never about the number. I wanted to be healthy. I wanted to feel comfortable with myself and the clothes I wore. I was thrilled when I fnally bought a bathing suit that wasn’t in the plus-size section.

I grew up in the South and learned early on that food symbolizes love. Thanks to Red Mountain, I learned how to fuel my body rather than eat just to eat. It made gatherings more enjoyable because I could really be present with the people I was with.

I think it’s safe to say I’m no longer a spectator of life. I’m in it to win it! My marriage, friendships, and of course, myself are stronger than ever. I’m more adventurous and have tried things I may have avoided in the past.

The positive change I experienced wasn’t just in my weight — but my entire life!

– Lesley M. lost 92 lbs on RM3®

The Truth Behind Common COOLSCULPTING® ELITE Myths

With more than 7 million treatments performed in the United States, CoolSculpting® Elite has become the go-to option for individuals who desire a more contoured look. As CoolSculpting Elite’s popularity has grown, so have the rumors about the treatment. The expert CoolSculpting Specialists at Red Mountain Weight Loss® debunk fve myths so that you can decide if the treatment is right for you.

CoolSculpting Elite 1 Will Help You Lose Weight

The most common myth about CoolSculpting Elite is that it’s a weight loss solution. CoolSculpting Elite is a non-surgical fat reduction procedure that reduces the number of fat cells from the body, not the size. You may not lose weight, but you’ll look thinner and your clothes will ft better.

CoolSculpting Elite 2 Can Tighten Skin

Since CoolSculpting Elite affects fat cells under your skin, it doesn’t address skin laxity. Some patients do notice their skin “bounces back” after CoolSculpting Elite. However, it depends on the age and quality of the skin before treatment. If you want to address these concerns, we offer Venus Legacy™, a non-invasive skin tightening and cellulite reduction treatment.

CoolSculpting Elite 3 Is Painful

CoolSculpting Elite requires no needles, incisions, or downtime. You can relax in our spa-like environment and watch TV, work on a laptop, read a book, or even take a nap during your treatment. There are no restrictions to your daily lifestyle after your appointment — you can even return to the gym the same day.

CoolSculpting Elite 4 Doesn’t Work

At Red Mountain, we partner with patients who have met their weight loss goals and provide the last piece of their weight loss journey. It’s important to follow the treatment plan provided by our CoolSculpting Specialists for optimal results. If not, it can lead to less-than-ideal outcomes or make you feel like it didn’t work for you.

CoolSculpting Elite 5 Is Only for Women

Women love CoolSculpting Elite — but so do men! We have helped many men over the years achieve a sculpted physique. Both women and men can expect an average of 20-25% fat reduction in the area(s) treated, such as the abdomen and fanks (or love handles), under the chin, and the jawline.

Take your confdence to the next level. Call 800.239.7830 to book your free consultation today.