January 2023 Newsletter | Red Mountain Weight Loss - AZ

Become a Weight Loss Goal Getter REENERGIZE

Your Goals in the New Year

We understand it’s easy for your healthy habits to get lost in the holiday shuffle. Now that the new year is here, you may desire to get your health goals back on track. If so, you aren’t alone — 48% of Americans say they make weight loss their New Year’s resolution. Here are a few simple tips to help you get started:

Stay Hydrated

Do you feel drained after the holidays? It may be time to check how much water you consume. We recommend you drink at least half your body weight in ounces daily to stay hydrated. If you need a flavor boost, add fresh fruit slices, lemon, or some sprigs of mint leaves.

Prioritize Sleep

Sleep won’t just help you feel more rested. It can also support your weight loss efforts! However, too little sleep causes a surge in ghrelin, making you feel hungry and increasing the likelihood of reaching for unhealthy foods. The National Sleep Foundation recommends adults aim for 7 to 9 hours of sleep per night.

Get Moving

Movement is an excellent way to jumpstart your metabolism — so make sure it’s part of your routine. Studies even suggest a strong link between exercise and your mood. Just 5 minutes of light exercise (like walking) can be enough to lift your spirits.

Try This: Sneak more movement into your day by parking your car in the furthest spot or taking the stairs instead of the elevator. Every step counts!

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Eat Out, the Red Mountain Way

Restaurant food is meant to look and taste great. This means nutrition often falls by the wayside when dishes are drenched in butter or rich sauces with few fruits and vegetables. However, you can eat out without sacrificing your diet. Here are a few tips to keep in mind:

Look at the menu before you arrive and select a meal that can be customized to fit your diet.

Find Your Tribe

Connection with like-minded individuals helps with weight loss motivation in many ways. Individuals with a support network often lose more weight and keep it off longer. Identify someone you think can offer support during your weight loss journey and ask for their encouragement.

Outline Your Goals

Setting SMART goals is an effective way to plan and achieve your weight loss goals. It will help you define clear and attainable goals and develop the motivation to reach them.

Specific

Be clear and specific about what you want to accomplish. Try to answer the five “W” questions: What do I want to accomplish? Why is this goal relevant? Who is involved? Where is it located? Which resources do have at my disposal?

Non-specific Goal: “I will start exercising this year.”

Specific Goal: “I will walk around the neighborhood twice this week for 30 minutes.”

Measurable

A measurable goal is key to tracking progress, keeping you focused, and meeting your deadlines. State your goal in terms of units that can be measured like:

• Minutes exercised

• Amount of water drank

• Number of steps taken

Achievable

Your goal also needs to be realistic and attainable to be successful. It should stretch your abilities but still remain possible. Don’t be afraid to get out of your comfort zone!

Example: “This week, I will walk 5 minutes longer per session than last week.”

Realistic

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Avoid dishes that are breaded, fried, or smothered. These will often contain more fat and calories than those that have been steamed, grilled, or roasted.

When your meal arrives, ask for a to-go box and portion out your food before digging in to prevent over-eating.

We understand that sometimes it’s easy for your healthy habits to get lost in the holiday shuffle. If so, revisit your goals and set new ones to help you get back on track.

Choose a goal that is realistic. This is essential because you don’t want to set yourself up for failure. Ask yourself: “Would expect a friend or family member to achieve the goal I set for myself?” If the answer is yes, you most likely set a realistic goal. If the answer is no, your goal is unrealistic — brainstorm and revise it until you feel it is realistic.

Time-Bound

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Pay attention to the fine print as some restaurants offer substitutes for pasta like zucchini noodles and spaghetti squash or a lettuce cup instead of a burger bun.

Try This: Grab a notebook and write down your goals. People who vividly describe their aspirations are 1.4 times more likely to succeed than someone who didn’t write anything down.

Every goal needs a target date so that you have a deadline to focus on and something to work toward. This helps to prevent everyday tasks from taking priority over your longer-term goals.

Example: Saying you want to lose 10 lbs. this year is too broad. However, if you create a timeframe (e.g., by February 15th), then you have set your mind into motion to begin working on the goal.

For more support on changing your mindset this year, call us at 800.239.7830 to schedule a video appointment with Dr. Kim Feinstein, Psy. D., RM Behavioral Weight Loss Specialist.

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INGREDIENTS

16 oz. liquid egg whites (2 cups) ½ cup fresh spinach, chopped ¼ cup Roma tomato, chopped ¼ cup white onion, chopped ½ tsp salt

Zero-calorie nonstick cooking spray

DIRECTIONS

2.

Air Fryer Egg White Frittata

Preheat the air fryer to 320°F. Spray a 6” round baking dish with zero-calorie nonstick cooking spray.

In a large bowl, whisk egg whites until frothy. Add in spinach, tomato, salt, and onion. Stir until combined. Pour the egg mixture into the prepared dish. Place in the air fryer basket and cook for 8 minutes until the center is set.

INGREDIENTS

oz. chicken breasts, cut into ½-inch wide strips (½ pound)

Chicken

Recipe

Air Fryer Cod

Recipe Yields: 12 oz. of protein

HEALTHY AIR FRYER RECIPES

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INGREDIENTS

2 cod fillets (6 oz. each)

¼ cup Walden Farms® Italian Salad Dressing ½ tsp Walden Farms® Pancake Syrup

1/8 tsp salt 1/8 tsp garlic powder 1/8 tsp curry powder 1/8 tsp paprika

1/8 tsp pepper

DIRECTIONS

Preheat the air fryer to 370°F.

In a shallow bowl, mix the seasoning ingredients. Add cod, turning to coat.

Let mixture stand 10-15 minutes.

Place fillets in a single layer on greased tray in air-fryer basket. Discard remaining marinade.

Cook until fish just begins to flake easily with a fork, 8-10 minutes.

INGREDIENTS

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1 bunch of kale, stemmed, washed, and patted dry (about 3 cups)

1 Tbsp fresh lemon juice

Salt and pepper (to taste)

Zero-calorie nonstick cooking spray

Optional seasonings: everything bagel seasoning, smoked paprika, crushed red pepper flakes, or garlic powder.

DIRECTIONS 1. 2.

Tear kale leaves into large chip-sized pieces. Transfer to a medium bowl.

Spray with zero-calorie nonstick cooking spray and drizzle with lemon juice. Toss to combine.

Season with salt and black pepper, then add any optional seasonings. Toss to combine.

In an air-fryer basket, arrange kale in a single layer.

Cook at 350°F until edges start to brown, 3-5 minutes.

Transfer kale to a sheet pan and let cool in a single layer. Kale will continue to crisp as it cools.

Grocery Shopping

the Red Mountain Way

Navigating the grocery store when trying to lose weight can feel overwhelming. What foods should you buy? How do you keep all of the tempting treats out of your cart? Here are our tips for stocking up and staying on track the Red Mountain Way.

Can’t Stock Up in Person?

Before You Shop

Make a Meal Plan

Think about what you are going to cook for the week ahead. Then, take inventory of what you already have in the pantry and what you need to buy. This will allow you to shop more efficiently and be less likely to impulse buy at the store.

Get Rewarded

Enroll in your store’s rewards program before you shop to maximize your savings. You may be able to earn points for every dollar you spend, access special pricing, and other perks.

Map Out Your Trip

Organize your list based on where items are located in the store. You’ll want to start with the produce section and end with the refrigerated and frozen sections to keep away from the processed foods typically found in the middle aisles.

When You’re at the Store

Don’t

Shop Hungry

Plan your trip to the store in advance and ensure you have time to eat beforehand to avoid impulse purchases.

Shop the Perimeter

Air Fryer Kale Chips

Recipe Yields: unlimited vegetables

Cooking Tip: The more delicate the kale variety, the quicker it will cook in the air fryer.

This is where you will find fresh produce, meat, and often bulk foods. By shopping the outer rim of the store, you will avoid processed foods and all the other unhealthy stuff you don’t need.

Read the Label

Avoid foods with artificial ingredients or additives like high-fructose corn syrup and artificial sweeteners.

Most stores offer free delivery with a minimum purchase or curbside pickup. You can save past orders or favorite items to make reordering easy, allowing you to avoid the store — and temptations — all together!

Generally, the fewer ingredients a food has, the healthier it is. The most nutritious foods — like fruits and vegetables — don’t even have labels.

Which Foods Should Be On Your Grocery List?

Fruits

Fruits are packed with antioxidants, minerals, and vitamins. Their low glycemic index makes them a good choice for weight loss and maintenance because they prevent blood sugar spikes that might otherwise lead to increased hunger.

Vegetables

Vegetables should make up the bulk of your grocery list. They come in various colors, textures, and flavors and add more volume to your meal. Vegetables are also excellent sources of dietary fiber, which could aid weight loss.

Lean Proteins

Protein is one of the three macronutrients we need for a healthy diet and can help you to feel satisfied. Look for lean cuts of meat like chicken breast or tenderloin and balance your plate with plenty of vegetables.

NOW

I started to gain weight after my second child was born. I didn’t want to change my eating habits because I loved to eat the foods I wanted. All my blood work and labs were normal, so I wasn’t worried about it. However, my weight started to affect my kids’ confidence in me. They didn’t want to be around me in public. This was the moment I knew I needed to do something different.

Over the years, I tried other diets but didn’t see the results I wanted. I needed a program that told me what to eat and how much. It was important for me to understand which foods contributed to weight loss and be able to ask questions along the way.

One day, I heard Red Mountain on the radio and decided to make an appointment. I thought, “If I don’t do this now, I’ll never do it.” I’m happy I decided to call because I discovered my A1C was borderline diabetic at the time. When I started RM3®, my initial goal was to see if I commit to the diet for a month and not be tempted to eat sweets when they were right there in front of me. Thanksgiving and my son’s birthday fell within the first month of the program, so I knew this would be the ultimate test.

My breakthrough occurred when I stepped on the scale and saw 3, 5, and 10 pounds lost in that first month. This made me want to keep going and reach my goal weight. I started to get excited when I hit under 200 pounds. I said to myself, “WOW! I’m really doing this.”

During one of my last visits, I told my Medical Provider how grateful and thankful I was. Red Mountain has given me life. I can chase my daughter at the park without feeling tired, and my two older boys aren’t embarrassed to show off their mom anymore.

- Crystal A. lost 86 lbs.

Finally, I saw my family’s confidence in me come back.

HOW TO ACHIEVE GLOWING SKIN

A major signal of healthy skin is a natural glow. But stress, lack of sleep, and even what you eat can rob your complexion of its radiance. The Med Spa experts at Red Mountain share their favorite ways to transform skin that looks dull and tired to truly luminous.

Facials & Peels

A custom treatment plan for your skin is a great way to address different skin concerns and target them all simultaneously. Two treatments we love are:

Microneedling

This non-invasive treatment triggers new collagen formation to improve fine lines, wrinkles, hyperpigmentation, and acne scars. The result is youthful and radiant skin. Microneedling is suitable for all skin types and requires minimal downtime.

VI Peel

This chemical peel is a unique blend of powerful ingredients designed to target multiple conditions. The synergy of these acids allows for not only a minimally invasive treatment — but a peel suitable for all skin types. The VI Peel creates a deep exfoliation enabling other treatments to be more effective and help you achieve dramatic results.

Once you have completed your initial series, you’ll want to maintain your new healthy skin glow by scheduling regular maintenance treatments as recommended by your Medical Aesthetician. This will help you achieve the best results and continue to improve your skin.

Call 800.239.7830 to schedule your free consultation today.

Aesthetic Products

A consistent skin care regimen at home is equally important to achieving your desired results from your medical aesthetic treatments! Some of our favorite products include:

SkinMedica® TNS® Advanced+ Serum

A powerful anti-aging serum, the TNS® Advanced+ Serum improves coarse wrinkles, fine lines, skin tone, and texture. Visible results can be seen in as little as two weeks and continue to improve with daily use.

SkinMedica® Lytera®

2.0

Lytera® 2.0 is an advanced Pigment Correcting Serum formulated to address the appearance of stubborn skin discoloration — leaving you with a bright and clear complexion. This formula pairs well with in-office treatments like chemical peels.

SkinMedica® LUMIVIVE® System

Amplify any skin care regimen by recharging the skin overnight and defending it all day long. The LUMIVIVE® System improves the appearance of skin tone evenness and helps restore stressed skin for a more radiant complexion.

SkinMedica® Total Defense + Repair

Broad

Spectrum Sunscreen SPF 34

This revolutionary superscreen goes beyond UV protection to defend against harmful infrared rays while supporting the skin’s ability to restore itself.