ISSUE #6 | June 2021
CELEBRATE
HOW FAR
YOU’VE
IN THIS
Issue
COME
ARE ALL CALORIES EQUAL? YES AND NO 30 DAYS OF SUMMER CHALLENGE THE RED MOUNTAIN WAY FATHER’S DAY RECIPES CELEBRATING NON-SCALE VICTORIES RM DAD BODS
ARE ALL CALORIES EQUAL?
Yes and No By Dr. Suzanne Bentz, D.O. Founder & Chief Medical Officer
In the weight loss world, calorie counting or tracking your caloric intake is a common practice that holds high significance with weight loss success. But why? Unlocking this fundamental concept is instrumental to implementation during your weight loss journey. When you eat food it consists of calories that are metabolized or ‘burned’ to provide energy for all of our bodily functions. If you eat more calories than you burn they will be stored as fat. If you eat less calories than your body needs for energy, then your fat stores will be used for energy resulting in the loss of body fat.
PROTEIN 4 Calories
CARBOHYDRATE 4 Calories
Are all calories equal? Yes and no. A calorie will always produce the same amount of energy but different macronutrients (macro’s) contain different amounts of calories. So, when comparing the four groups together at equal amount of sizes, if you eat fat or drink alcohol, you are consuming more calories than an equal amount of a protein or a carbohydrate! This means it will take your body more energy to ‘burn off’ these additional calories. See graph below.
ALCOHOL 7 Calories
FAT
9 Calories
1 gram of each macronutrient equals this many calories Now to complicate things a bit more, when you eat a healthy fat or a protein it does not cause a rise in blood sugar or a spike in the hormone insulin which tells your body to store fat. Protein foods and healthy fats also cause you to feel full and more satiated or satisfied. A study showed that people who ate 30% of their daily calories from protein ate almost 500 less calories per day. Healthy fats include and are not limited to: avocados, nuts, and chia seeds. On the other hand, carbohydrates increase both blood sugar and insulin which not only can cause your body to store fat, but can cause an overproduction of insulin leaving you with a blood sugar crash and an
increase in hunger and appetite. However, a limited amount of healthy carbohydrates in your weight loss plan is necessary for your daily calorie intake. Healthy carbohydrates include fruits and vegetables which contain water and fiber; this content allows you to feel fuller on less calories. The good news is that by eating a diet with the proper balance of macro’s you can lose weight and maintain a healthy weight for life. Whether you choose our signature RM3® program or our flexible RM Lifestyle® plan, the Medical Providers at Red Mountain Weight Loss can design a plan for you with the perfect balance of macronutrients to help you achieve your healthy goal.
30 DAYS
OF SUMMER CHALLENGE the Red Mountain Way
For this 30 Days of Summer Challenge the Red Mountain Way, be sure to post your summer milestones to social media using #RedMountainSummerChallenge. We love seeing your journey!
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Comment and like all your favorite posts on our social media pages!
Take a #summerselfie and post it.
Go on a bike ride for 20 minutes.
Paint your nails Red Mountain red.
Picnic at the park with elevated meals from the Red Mountain Easy Gourmet Recipes eBook.
Start your day with a RM protein shake.
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Paint a sunset with watercolors.
Host a backyard BBQ and serve the RM BBQ Chicken Pizza Recipe.
Make RM Orange Lime Mojito mocktails and have a happy hour poolside.
Visit a Farmer’s Market and pick up fresh produce that is RM3®-approved.
Read a summer novel in the sun. Use SkinMedica® Total Defense Sunscreen SPF!
Cook your RM Grilled Salmon with Kale Saute for dinner and post a picture of it on social media.
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Do yoga and channel your inner warrior.
Breathe with your belly! Breathe with your lower belly to relax and lessen cravings.
Choose a small, specific goal for today, like “I will walk 10 minutes more than yesterday.”
Complete 3 Quick & Easy Exercise Circuits from the RM exercise eBook.
Go hiking and climb a mountain.
Visualize success. Spend time envisioning yourself practicing your healthy habits.
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Take a staycation somewhere nearby!
Sculpt that summer body with our RM Get Fit with HIIT eBook.
Post your WHY on social media. Share your motivations for WHY you’re on this weight loss journey.
Show off your weight loss goal outfit for #OOTD (Outfit of the Day).
Drink your 8 glasses of water today.
Go camping and stargaze.
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Grill vegetables and eat every last bite.
Go on a road trip and enjoy the ride.
Overcome your selfdoubt by reminding yourself of everything you’re doing right.
Share a smile! Take a silly pic and post it.
Give yourself a positive self-talk. Positive self talk boosts productivity, motivation, and confidence!
Treat yourself to flowers, you did it!
FATHER’S DAY
Recipes
75% of Americans own an outdoor grill or smoker 3, and Father’s Day remains one of the most popular days to bbq. So let’s fire up the grill and heat things up with these Red Mountain recipes.
BBQ CHICKEN PIZZA INGREDIENTS • • • •
2 cups riced, cooked cauliflower 3 oz. cooked chicken (cubed) 2 egg whites ½ tsp dried basil
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½ tsp dried oregano ½ tsp garlic powder Walden Farms BBQ sauce of choice Zero calorie non-stick cooking spray
DIRECTIONS To rice the cauliflower, cut florets into chunks and pulse in a food processor until you see rice-like bits. Do not over process. Microwave the riced cauliflower in a bowl for 5-8 minutes. After microwaving, transfer riced cauliflower to a fine mesh strainer and drain completely, gently pressing out excess water. Transfer riced cauliflower to a clean dish towel and wrap the sides around the cauliflower while gently pressing out excess water. This drying process is important! Cook chicken. Preheat oven to 450 degrees. Spray a cookie sheet with zero calorie non-stick cooking spray. In a bowl, combine 2 cups riced, cooked cauliflower, 2 egg whites and any seasonings. Making sure everything is well mixed, and place your “dough” on the cookie sheet and pat out to 9” round. Bake at 450 degrees for 15 minutes. Remove from oven. Add BBQ sauce and toppings to your cauliflower pizza. Place pizza under broiler for 1 to 2 minutes once you’ve added all of your healthy toppings.
GRILLED STEAK SKEWERS INGREDIENTS • • • •
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lbs of steak cut in 1-inch cubes zucchinis cut in 1-inch cubes red onion cut in 1-inch cubes bell peppers cut in 1-inch cubes
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½ tablespoon salt and pepper 3 cloves garlic minced Zero calorie non-stick cooking spray
DIRECTIONS In a medium bowl, mix together garlic, salt, and pepper. Rub on meat and vegetables. Thread the 1-inch cubes onto skewers, alternating pieces with peppers, zucchinis, onion, and steak. Grill skewers over medium heat, turning often, for about 12-15 minutes, or until all meat is brown and tender.
BLUEBERRY GINGER REFRESHER INGREDIENTS • • • •
¾ cup of blueberries 1 tablespoon grated ginger 4-5 tablespoons of Stevia 4 mint leaves
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½ cup crushed ice ½ cup club soda ½ cup water
DIRECTIONS Heat a pan to medium-high and add water, blueberries, and ginger. Boil the mixture and then add Stevia. Lower the heat and mash the blueberries, let simmer for ten more minutes. Remove from heat and let it sit in room temperature for 2 hours. Strain the syrup into a bowl. Add the mixture into a tall glass. Add crushed ice, club soda, and mint. Enjoy!
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Roberts, Amy. “11 Facts to Raise Your Grilling IQ.” CNN. https://www.cnn.com/2013/06/21/living/grilling-by-the-numbers
CELEBRATING NON-SCALE
Victories
By Dr. Kim Feinstein, Psy.D., Behavioral Weight Loss Specialist
When you are trying to lose weight, it is so easy to just focus on the number on the scale. However, the number on the scale isn’t the only way to measure your success. Measuring your progress by recognizing the many improvements you’re experiencing daily is known as non-scale victories (NSV). NSVs are improvements that result from your diet and exercise behavior changes, which often go unnoticed if you only measure your success by the number on the scale. Here are 5 NSVs that we often overlook:
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YOUR CLOTHES FIT BETTER Your clothes often let you know you are shedding the weight before the scale does. If your clothes are feeling more comfortable than before, your efforts are very likely paying off. You’re probably losing inches instead of pounds. When you measure the inches you’re losing in different body areas, for example, your arms or waist, and you’re down a few inches, you’ll discover you are losing fat, even if the scale doesn’t reflect this yet. YOU HAVE MORE ENERGY TO DO THE THINGS YOU LOVE When you’re eating more nutritious food and increasing your physical activity, you are guaranteed to feel more energetic. If you’re on the path to a healthier life, you will find that your new habits are making it easier for you to get out and do things you enjoy more often. Playing catch with your children, walking your dog, gardening, dancing, or taking a brisk walk are all NSVs to celebrate. YOUR SLEEP HAS IMPROVED When you change your eating habits and increase your physical activity, you may find that you are sleeping more soundly at night. Quality sleep is important for mental and physical health, and is key for a healthy cardiovascular system. If you’re catching more z’s, then it’s definitely something to celebrate. YOUR HEALTH METRICS ARE IMPROVING If you continuously make healthy changes to your diet and exercise routine, health metrics like blood pressure, blood sugar and cholesterol are likely to improve. Consequently, you may be able to reduce some of your medications. It may not be your initial goal when starting on your weight loss journey, but it definitely is a powerful accomplishment and NSV. YOU FEEL HAPPIER Instead of focusing solely on the scale, notice how you feel as you go through your day. Chances are, you feel happier as a result of eating healthier and increasing physical activity. Weight loss can cause a boost in selfesteem and self-image, which results in more elevated moods. If you find yourself smiling and laughing more often, that’s a NSV in itself.
When you notice and celebrate your non-scale victories, you are more likely to stay motivated and continue your weight loss journey. Remember that NSVs are milestones, too!
DAD BODS
Aside from being inspirational fathers to their families, Red Mountain dads are not what you’d expect. RM dads don’t have paunchy bellies, but instead possess lean physiques that give whole new meaning to Dad Bods. This month we celebrate them! My biggest motivation in life is my three beautiful children; they need their father to be healthy, strong and alive. Today, I have no back pain, no foot pain, zero depression, I get amazing sleep, have amazing energy, love my diet, and I am happy with the person I see in the mirror. Red Mountain Weight Loss has changed my life.
-Michael D., LOST 50 LBS My dad had died at the age of 52 from a heart attack, and I didn’t want to suffer that same fate and leave my children without their own father. After losing the weight, I felt like an entirely new person. In fact, following the RM3 program actually helped me discover some food sensitivity issues that I never knew existed!
-John H., LOST 60 LBS The next few words I will probably remember for the rest of my life, “John, your blood pressure is dangerously high, your weight coupled with stress has you on the brink of heart attack at 32 years old. You and Mary are your son’s strongest advocates to beat this and you will not be able to fully care for him until you care for yourself.” Four short months later, I had hit my goal weight losing almost 65 lbs -- coinciding around this same time my son had also been seizure free for the four months, and his day-to-day demeanor was improving along with mine. Fast forward to today, month three of Lifetime Maintenance, and I’m still tobacco-free, down an additional 15 lbs and off blood pressure medication (and with a son six months seizure-free). In seven short months I had shed almost 80 lbs, and all the additional baggage that cannot be measured by a scale. I now am finally able to start enjoying my children, life and wife.
-John K., LOST 80 LBS