be thankful
FOR YOUR BODY
& ALL THAT IT CAN DO
ISSUE #11 | NOVEMBER 2020
IN THIS
ISSUE
Med Spa Special Offers Healthy Thanksgiving Meal Swaps How to Overcome Factors That Influence Our Food Choices Stefanie’s Journey To Putting Herself First
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HEALTHY MEAL SWAPS & RM LIFESTYLE®
APPROVED
That You’ll Be Thankful For
Traditional Thanksgiving dishes are tasty, but can be unhealthy. Consider some of these healthy meal swaps for your favorite foods.
Eat This
Ingredients: 1 medium-large head of cauliflower (about 10 cups cauliflower florets) 2 cloves garlic, minced 1 Tbsp fresh chives, chopped + more for topping Salt & pepper (to taste) Directions: Break cauliflower into florets and place in a large pot. Add enough water to cover the cauliflower and heat until water is boiling. Reduce heat to medium-low and simmer until the cauliflower is tender, about 12 minutes. While cauliflower is cooking, heat a small pan over medium heat. Spray with zero calorie non-stick cooking spray, add minced garlic and a pinch of sea salt. Sauté until garlic is tender and fragrant. Be careful not to burn the garlic.
Cauliflower Mash Not This
Drain cauliflower and carefully place in a large food processor with sautéed garlic, salt, pepper and chives. Process until cauliflower is smooth. Transfer to a bowl, top with chives and serve.
Mashed Potatoes
Eat This
Eat This
Roasted Brussels Sprouts Ingredients: 1 ½ pounds Brussels sprouts ¼ tsp fine sea salt
4 Tbsp Walden Farms Maple Syrup 1-2 tsp Sriracha Sauce
Directions: Preheat the oven to 425°F. Line a large, rimmed baking sheet with parchment paper. To prepare your Brussels sprouts, slice off the nubby ends and remove any discolored or damaged leaves. Cut each sprout in half from the flat base through the top. On your baking sheet, spray with zero calorie non-stick cooking spray, add the halved sprouts, and sprinkle with salt. Toss until the sprouts are lightly and evenly coated. Arrange the sprouts in an even layer with their flat sides facing down. Roast the sprouts until they are tender and deeply golden on the edges, about 20 to 25 minutes. Combine Walden Farms Maple Syrup and Sriracha sauce (and some lemon juice too if desired!) and drizzle onto sprouts.
Not This
Green Bean Casserole
Pumpkin Spiced Caramel Apples Ingredients: 1 apple (red), peeled and sliced into chunks 2 tsp Swerve Ultimate Sugar Replacement (Brown Sugar) ½ tsp pumpkin pie spice Walden Farms Caramel Sauce Directions: Preheat pan on low-medium heat and spray with zero calorie non-stick cooking spray. Add apples, Swerve brown sugar and sprinkle with pumpkin pie spice. Simmer and stir constantly until apples are soft and the sugar dissipates. Remove from heat and place in small bowls, top with Caramel Sauce and extra pumpkin pie spice.
Not This
Apple Pie
*Serving size dependent on individual calorie allotment as determined by a RM medical provider.
Watch Red Mountain’s Culinary Chef, Jan D’Atri, make these recipes on video at redmountainweightloss.com/blog.
3-2-1 EXERCISE C I RC U I T
How it works For this circuit, you will be completing 3 minutes of strength exercises followed by 2 minutes of cardio, then 1 minute of abdominal exercises.
STRENGTH Squats
Stand tall, with your legs shoulder-width apart. Bend your legs at the knee until you are in a seated position. Return to the original standing position
Walking Lunges Take a big step forward, lowering until both your knees are bent at 90°. Push off of your back foot, bring it forwards, and step straight into another forward lunge
Allow yourself :30 of rest between each timed workout. *Always consult with your RM Medical Provider prior to beginning a workout regimen. RM3® patients are advised to limit their fitness level to 30 minutes of low-intensity exercise per day. :45 SQUATS :45 WALKING LUNGES :30 REST :45 SQUATS :45 WALKING LUNGES :30 REST :30 SPEED SKATES :30 HIGH KNEES :30 REST :30 SPEED SKATES :30 HIGH KNEES :30 REST :30 CRUNCHES :30 BICYCLE CRUNCHES
CARDIO Speed Skates
High Knees
Stand tall & take a large step out to the right. Simultaneously, sweep your left leg behind you while bringing your left arm across your body. Then, step to the left, bringing your right leg behind you and your right arm across your body.
Run or march in place, bringing your knees up to waist-level. *speed will be dependent on your cardio fitness level.
ABS Crunches
Bicycle Crunches
Lay down with your back on the floor, legs straight. Raise your shoulder blades off the ground. Slowly lower your body back to the ground
Lay down with your back on the floor and knees bent. Place your hands lightly on the sides of your head. Bring your torso up off of the floor as you straighten one leg out and bend the other towards you. Turn your upper body towards the bent leg. Return to center and mirror on the other side.
Developed by Anita Terlizzi, RM Fitness Expert & Certified Personal Trainer.
Watch the RM Guide To Fitness, a 6-part video series of RM-approved exercises from Anita Terlizzi’s Sit Down, Shape Up DVD at redmountainweightloss.com/blog
OVERCOMI NG FA C T O RS T HAT INF L UE NCE OUR FO O D C H O I C ES By: Dr. Kim Feinstein, Psy.D, Clinical Psychologist & Weight Loss Specialist
Every day we are overwhelmed with eating “cues” -- triggers that influence what we eat and how much we eat. There are many reasons why we eat that have nothing to do with satisfying our physiological needs, including social, external, and internal cues. Once you become aware of your personal food triggers, you can begin to manage these cues and eventually overcome them.
Social Cues:
External Cues:
Environmental stimulants which encourage you to eat.
When our social environment triggers us to behave in a certain way.
Internal Cues:
Patterns of thought, emotion, or underlying psychological issues that motivate you to act on an impulse.
Examples: Are you triggered to eat… • Around certain family members or friends • At parties or special occasions • When you are conducting business over a meal • When being urged to eat by a food pusher
• • • • •
At the sight or smell of food By a specific foods At particular places While engaged in specific activities At certain times of the day
• When you are feeling sad or upset • When you are tired • When you are experiencing physical discomfort • After an argument
Managing Your Eating Triggers Have a plan
If you can’t avoid socializing, create a plan to successfully stay on track. • Look at the menu before you arrive • Get up and take a break in the middle of your meal if you are tempted to overeat
Practice responding to offers of unhealthy food Remember: “No thank you” is a complete sentence!
You may have to say “no thank you” more than once to get your message across. If a food pusher harasses you and asks why, all you need to say is, “I’m taking more control over what I eat.” You are in control!
Stop Distracted Eating
If you are eating while watching television or on your computer or on your phone, you are most likely paying more attention to what is happening on the screen than what you are putting into your mouth. This is called mindless eating. Mindless eating not only makes food less satisfying, but it also leads to overeating.
Use the “Out of Sight, Out of Mind” Strategy Change your environment based on what you’ve recognized about your habits.
Be Aware
Keep a journal of your emotions in order to become self-aware regarding your eating patterns. For instance, do you find yourself habitually reaching for certain foods when you are mad, sad, or even happy?
Develop positive self-talk
Our thoughts directly affect our behaviors. Therefore, it is necessary to think positively about your weight loss journey. Write down your weight loss goals and desires and refer to them often to help you stay focused on what you want. When self-defeating thoughts creep into your mind, refer to your list of goals and remind yourself that you are capable of success.
For more tips like this visit redmountainweightloss.com/blog
ST E FA N I E FI NA L LY P U T HER S E L F F IR S T & lost 35 lbs from home with our video appointments! “My whole life, I've always put my health aside; it’s never been a priority. Finally, though, I decided to put my fist down. I’ve tried a couple of things to lose weight; I've done Beachbody®, Keto, and during quarantine, I walked every day. However, I never saw the results I wanted – I was still eating and drinking unhealthy things. Plus, I’m impatient & wanted to see results quickly. I kept hearing about Red Mountain on the radio from a talk show host, so I reached out to him and asked him some questions about his experience. He said that it works – that it is hard in the beginning, but if you dedicate the time, you’ll see results. Since beginning RM3 2 ½ months ago, I have lost 35 pounds! I’m a teacher and coach for volleyball and softball, so I was busy all summer.
It’s hard to meal plan and eat right, especially when you’re so busy. It really helped that I was going in every weekend to get my booster, weigh in, and see somebody face-to-face every week too. If I had questions, the Red Mountain team always answered them quickly. I really liked that aspect of Red Mountain as opposed to other programs I’ve done. Healthwise, I have more energy and my blood pressure has gone down. I have a little more confidence now too. My wardrobe has gotten a little bit of a facelift -I’ve gone down 2 pants sizes, so I wear skinny jeans now!
When people ask me about Red Mountain, I tell them that your health is priceless. RM3 is a game changer. This is a program that works, and it works very quickly if you do it right. As long as you put hard work into losing weight & being disciplined with what you eat, anyone can do it. Putting yourself & your health first goes a long way.”
-
Stefanie F.,
-35 lbs & counting
NOW