PEAK
FEBRUARY 2024
Breaking Down Tirzepatide with RM Founder Dr. Bentz Mastering Your Appetite Through Mindfulness Valentine’s Day Recipes Weight Loss Fueled by Love: The Secret Ingredient to Success
BREAKING DOWN TIRZEPATIDE WITH RM FOUNDER
DR. BENTZ
As a leader specializing in medical weight loss, Red Mountain patients get the most advanced and effective solutions to help them reach their goals. We’re excited to offer our newest formulation of our signature Revolex™ medication: Revolex TRZ™ with tirzepatide. Here are four things you should know about tirzepatide:
FOR 1 FDA-APPROVED WEIGHT MANAGEMENT
Mastering Your Appetite Through
Mindfulness
Tirzepatide is an ingredient in diabetes medication that the FDA approved to treat obesity in November 2023. Initial clinical trials have shown tirzepatide to be effective in helping people both with and without diabetes lose weight. Some patients lost up to 20% of their overall body weight in a 17-month study.
Nutrition is key to a healthy lifestyle. Knowing the types of hunger and how to embrace mindfulness and self-compassion can be transformative in your journey toward a more balanced relationship with food.
ARE SEEN QUICKLY 2 RESULTS After your first dose, you should begin experiencing weight loss within the first few weeks. However, everyone’s weight loss journey is different, and how much weight you lose will be determined by how closely you stick to your individualized Flex™ diet plan and other inherited factors, such as genetics.
EMOTIONAL VS. PHYSICAL HUNGER
First, let’s differentiate between emotional and physical hunger. Understanding the characteristics of each will help you address your eating habits mindfully.
Emotional Hunger
This type of hunger is sudden and intense, often craving specific foods. It’s driven by emotions rather than physical needs, leading to automatic or absent-minded eating. It often ignores fullness cues and leaves us feeling guilty after consuming certain foods.
2 GUT HORMONES 3 MIMICS Tirzepatide mimics GLP-1, which is
involved in blood sugar control and digestion. It also acts on a second hormone called GIP to inhibit caloric intake and stimulate satiety (fullness). With GLP-1 and GIP working together, tirzepatide may offer patients enhanced weight loss results.
BE USED WITH HEALTHY 4 SHOULD LIFESTYLE CHANGES
Tirzepatide is best combined with other healthy lifestyle modifications to achieve and maintain your results long-term. That is why we prescribe Revolex TRZ™ as part of our Flex with Revolex™ weight loss program to help you lose up to 15 lbs. or more per month.
Physical Hunger
Gradual and based in the stomach, physical hunger is patient and open to different foods. It is a response to your body’s physical need for nourishment and stops when you are full, without any accompanying guilt.
PRINCIPLES OF MINDFUL EATING
Mindful eating is about reaching a state of full attention to your experiences, cravings, and physical cues when you eat a meal. It involves:
Revolex TRZ™ with Tirzepatide Now Available! Learn More
• Eating with Awareness: Noticing the taste, texture, and aroma of your food. • Recognizing Hunger and Fullness Cues: Listening to your body’s signals to eat and stop eating. • Making Mindful Food Choices: Choosing foods that satisfy your health needs and taste buds.
• Our proprietary, full-strength tirzepatide medication. • Tirzepatide is FDA-approved for weight management. • Lose up to 15 lbs. or more per month with our Flex with Revolex™ weight loss program.
TRY THIS: MINDFUL EATING IN ACTION Enjoy a Five Senses Meal
Keep a Mindful Eating Journal
Engage each of your five senses one at a time as you eat. Notice the colors and shapes of your food (sight), the sounds of chewing the food (sound), the texture and temperature of the food in your mouth (touch), the aroma (smell), and the flavors (taste).
Document what you eat, your hunger level before eating, and your feelings after eating. This will help identify patterns in your eating habits and how they correlate with your emotions and physical sensations.
VALENTINE’S
THE ROLE OF SELF-COMPASSION IN YOUR DIET
Self-compassion is about treating yourself with kindness, especially when your habits don’t align with your intentions. It’s an important emotion regulation skill that may disrupt the tendency to use food to cope during a distressing situation. It involves:
FILET MIGNON INGREDIENTS
• 2 Filet mignon steaks (6 oz.) • 1 Tbsp rosemary, roughly chopped • Salt and pepper, to taste • Zero-calorie nonstick cooking spray
• Practicing Gentle Self-Talk: Being kind to yourself when you deviate from your eating goals. • Forgiving Ourselves: Letting go of guilt and shame associated with eating.
DIRECTIONS
• 2 lobster tails (6 oz.) • 2 Tbsp vegetable broth • 1 Tbsp garlic • 1 tsp thyme • 1 tsp parsley • Salt and pepper, to taste • Zero-calorie nonstick cooking spray
RECIPES
Filet Mignon with Baked Garlic Lobster Recipe Yields: 12 servings of protein
1. Preheat oven to 400°F. Spray a skillet with zero-calorie nonstick cooking spray and heat over medium-high. Season the steaks on both sides with salt and pepper. Add steaks to the skillet. 2. Cook until seared, about 5 mins., then flip. Spray the steaks with zero-calorie nonstick cooking spray and add rosemary. Cook another 5 mins. 3. Transfer skillet to oven and cook for about 10 mins. Remove from pan and let rest for 5 mins. before slicing. 4. Arrange the lobster hard shell-side up on a cutting board. Using kitchen shears and starting from the thicker end, cut lengthwise through the top shell on each tail, stopping when you get to the end of the tail. 5. Using your fingers, gently pry the meat away from the shell by working your thumb between the shell and the meat. All the meat should come out of the shell easily at this point. Place the meat back in the shell. 6. Line a baking sheet with aluminum foil and spray with zerocalorie nonstick cooking spray. Add the lobster tails to the baking sheet. Place vegetable broth, garlic, thyme, parsley, salt, and pepper on the lobster meat. 7. Cook at 400°F for 8-10 mins, until the meat is no longer opaque in color. The internal temperature should reach 160°F.
• Counteracting Negative Self-Judgment: Recognizing that everyone has challenges with food and that it’s okay to be imperfect.
TRY THIS:
Keep a Gratitude Journal
Write down three things your body allowed you to do today. For example, “My legs took me on a beautiful walk,” or “My arms allowed me to hug my friend.” This will help shift the focus from appearance or weight to gratitude for the body’s functions and capabilities, fostering a more positive body image.
Take a Self-Compassion Break
Whenever you notice you’re being hard on yourself, especially regarding your eating habits, pause. Acknowledge the difficulty (e.g., “This is a really challenging moment”), express kindness to yourself (e.g., “It’s okay to struggle”), and remember that imperfection is part of the shared human experience.
INGREDIENTS
• 1 large head of cauliflower, cut into florets (about 8 cups) • 1 cup mixed herbs (basil, dill, and cilantro), chopped • 1 lemon, cut into wedges • 1 clove garlic, grated • 2 tsp chili powder
Use Compassionate Self-Talk
When you catch yourself being critical about your eating habits, pause and ask, “What would I say to a friend who had this same thought?” Write down this more compassionate response and say it to yourself. This will replace self-criticism with understanding and kindness, reshaping how you talk to yourself about food and eating habits.
• 1 tsp smoked paprika • 1 tsp ground cumin • 1 tsp garlic powder • 1 tsp onion powder • ¼ tsp cayenne pepper • Salt and pepper, to taste • Zero-calorie nonstick cooking spray
DIRECTIONS
1. Preheat oven to 425°F. 2. Spray a baking sheet with zero-calorie nonstick cooking spray. Combine the cauliflower and seasoning in a large bowl. Transfer to the baking sheet and roast for 15 mins., or until tender. 3. Toss the cauliflower and add the lemon wedges. Roast for another 15 mins, until slightly blackened.
REMEMBER: CONSISTENCY IS KEY
Try to incorporate one or two of these exercises above into your daily routine, and gradually build up as you become more comfortable. The goal is not to be perfect but to grow awareness and kindness towards yourself and your eating behaviors.
Develop your weight loss mindset for a healthier lifestyle with tools and resources from RM’s Behavioral Weight Loss Specialist, Dr. Kim Feinstein, Psy.D.
BAKED LOBSTER INGREDIENTS
DAY
FOR FLEX™ PATIENTS Top with ½ oz. cheese.
Download Behavioral Resources
Recipes Courtesy of Cheryl Kennedy, RM General Manager
Crispy Roasted Blackened Cauliflower with Herbs Recipe Yields: About 16 servings of vegetables
VALENTINE’S INGREDIENTS
• 16 oz. shrimp, peeled and deveined • ½ cup fresh squeezed orange juice (about 2 oranges) • ¼ cup lemon juice (about 2 lemons) • ¼ cup lime juice (about 3 limes)
• 4 whole plum tomatoes, seeds removed and diced (about 1 cup) • 2 whole jalapeño peppers, seeds and vein removed, minced • ½ cup fresh cilantro, chopped • ¼ cup red onion, finely chopped • Salt and pepper, to taste
DAY
RECIPES Shrimp Ceviche
Recipe Yields: 16 servings of protein, 2 servings of fruit, about 2 servings of vegetables
1. Chop the shrimp into ½-inch pieces and transfer to a bowl. Set aside. 2. In a small bowl, whisk together the lemon, lime, and orange juice to combine. Pour ½ cup of the citrus juice over the shrimp and toss to combine. Allow the shrimp to marinate in the juice for 15 mins. 3. Add the tomato, jalapeño, cilantro, and red onion to the shrimp. Toss the ingredients to combine and allow to marinade for an additional 10 mins. Stir in the remaining juices. 4. Season the ceviche with salt and pepper to taste. Serve immediately.
1 WATER
Water improves your brain function and mood. It acts as a shock absorber and a lubricant for your joints. It also helps flush out toxins, carry nutrients to cells, and hydrate the body. Most of your daily water intake comes from fluids but can also come from your food, such as broth soups, celery, and oranges.
FOR FLEX™ PATIENTS
2 LEAN PROTEIN
Serve with avocado (¼).
• ½ cup raspberries (fresh or frozen) • 1 Tbsp lemon juice • ¼ Tbsp Stevia® • 1 packet Crystal Light Pink Lemonade (single serve) • 1 can sparkling water • 1 sprig of mint
STARTS ON YOUR PLATE
When we think of “self-care,” it often conjures up images of Epsom salt baths, candles, and meditation. However, another name for self-care is nourishment. Here are four ways food supplies your body with the nutrients it needs to function optimally.
DIRECTIONS
MOCKTAIL INGREDIENTS
Self -Care
CHOCOLATE DIPPED STRAWBERRY INGREDIENTS
• 4 large strawberries (about ½ cup) • ½ cup Walden Farms® Chocolate Dip • Zero-calorie nonstick cooking spray
DIRECTIONS
1. Combine fresh (or frozen defrosted) raspberries in a bowl with lemon juice and Stevia. Mash with a fork until the berries have broken down into a purée. 2. Prepare the Crystal Light drink mix according to the package. Set aside. 3. Place a spoonful of the fresh raspberry purée at the bottom of each glass. Fill glass halfway with the Crystal Light drink mix. Top with sparkling water. Add fresh raspberries and mint to garnish. 4. Pour Walden Farms® Chocolate Dip into a glass bowl. Heat for 15-20 sec. in the microwave. Skewer the strawberries and dip.
FOR FLEX™ PATIENTS Add 1.5 oz. of vodka.
Recipes Courtesy of Cheryl Kennedy, RM General Manager
Love Potion Mocktail with Chocolate Dipped Strawberries Recipe Yields: About 1 serving of fruit
Protein is essential in your diet to help your body repair cells and make new ones. It gives tissues and organs their shape and allows them to work properly. Proteins are made up of amino acids and some are not made by the body, so must come from food sources such as eggs, meat, and fish.
3 HEALTHY FATS
Fats support many of your body’s functions, such as vitamin and mineral absorption, protecting vital organs, and maintaining body heat. They can also help you balance your blood sugar, decrease your risk of heart disease and type 2 diabetes, and improve your brain function.
Real Talk with our experts
Why are Red Mountain’s diet plans so specific? Can I add other foods to my diet? The foods on RM3® and Flex with Revolex™ were picked specifically to work best with our custom formulated medication. The Approved Foods lists should be used as a “platform” to build on once you achieve the Lifetime Maintenance step. Would you lose weight if you consumed 1,000 calories of highly processed foods or 1,000 calories of whole foods? Yes, on both accounts. However, when you consume a whole foods diet, you will: • Feel more satiated • Have better blood sugar control and energy • Feel better overall Studies have even shown that a whole-food diet protects against cancer and other diseases.
4 VITAMINS & MINERALS
Vitamins and minerals contribute to key bodily functions, such as organ and cellular function, hormone regulation, and improving immunity. You will consume many of these nutrients in food sources, but often times, vitamin supplementation is required to ensure that you have optimal levels for your overall health.
5FRUITS & VEGETABLES
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect blood sugar, which can help keep appetite in check.
BECCA NEWBERRY, NP
If you need additional support during this time, your RM Provider is here to help provide you with additional tips and tricks to help you stay on track.
Weight Loss Fueled by Love: The Secret Ingredient for Success Whether it’s for yourself or loved ones, the decision to achieve a healthier lifestyle is one of the most powerful forms of love there is. We asked Red Mountain patients what their motivation was to lose weight. Here is what they had to say:
I just couldn’t miss out on any more time with my son. I wanted to keep up and make him proud. The positive change wasn’t just in my weight loss but in my life. My relationships are stronger now than ever. Now I feel unstoppable.
– Lesley M. lost 90 lbs.
I had taken care of my three sons and spouse and had neglected myself! It was time to do something just for me. The positive change I saw was a major rush! And it still is.
– Mindy B. lost 95 lbs.
I wanted to be seen as a healthy example for my family. To prove that you can turn anything bad into something good. If you put your mind and heart to work and be determined with your OWN willpower, you can accomplish anything you want.
I felt like I was setting a poor example of health for my family, so I decided to make a change for them. My husband was very supportive during my journey and helped create delicious meals, so I never felt deprived or missed out. He even became healthier too!
– Gloria R. lost 105 lbs.
– Allison A. lost 91.8 lbs.
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