The best view
COM E S AFTE R THE HAR D EST CLI MB ISSUE #1 | JANUARY 2021
IN THIS
ISSUE
Life lessons from the doctors Healthy breakfast ideas Create a vision for a healthier new year How to break bad habits How Katie’s weight loss made her a better school teacher
LIFE
From The Doctors
Our RM medical providers weighed in on their best advice to patients who are looking to build a healthier lifestyle in the new year:
Remember that slip ups happen to all of us. The best thing you can do is to tell yourself it is okay and I will recommit to my goals tomorrow. Persistence and commitment to keep going is what helps patients succeed in their weight loss goals, not perfection. Noelle Strunk, NP
Do not compare your weight loss success to others. For some, weight loss can be fast and for others it can be slower. There are many factors that can affect weight loss including: gender, age, medications and medical history. Focus on your own journey, stick to your prescribed weight loss plan, and enjoy your results! Kateryna Whitehurst, NP
Remember the NSV’s (non-scale victories). When the scale isn't moving, check to see how your clothes are fitting, how your energy level is, how you feel overall, and how far you've come from the beginning. The scale isn't the only thing that measures success in your weight loss journey. Monica Olson, NP
Don't make excuses for bad behavior-would you allow your kids to make excuses? Learn from the stumbles. Ask yourself: what lesson did it teach you? Deanna Garcia, FNP-C
Positive self talk and believing in the process can help you to achieve the unthinkable when it comes to your weight loss journey. Valerie Roberts, NP
Healthy breakfast ideas
& RM LIFESTYLE®
APPROVED
START YOUR DAY OFF RIGHT
Simple Spaghetti Squash Hashbrowns
Ingredients • 1 ½ cups cooked & shredded spaghetti squash (about ½ small cooked squash) • Zero-calorie nonstick cooking spray • Salt & pepper (to taste) Directions: Spray a pan with a little zero-calorie nonstick cooking spray and let heat up. Press the water out of the squash with paper towels. Form little patties (2 tablespoons or so) by pressing the squash firmly between your palms. Place the patties gently on the warmed skillet and let cook for 5-7 minutes per side, or until nicely browned. Transfer to paper towels to drain, then serve warm. Season with salt & pepper if desired.
Egg White Muffins Ingredients: • Cooked chicken – 1 oz per each muffin cup • One dozen eggs (egg whites only) or 12 oz of liquid egg whites • 1 cup cooked spinach • salt and pepper, to taste Directions: Preheat oven to 400 degrees. Spray 12-cup muffin tin with non-fat cooking spray. Cook chicken, then put 1 oz chicken cubes into each muffin tin. Then spoon chopped, cooked spinach into each “cup” bottom. Crack egg over each “cup” separating the yolk and covering the spinach with the egg white. Add salt and pepper to taste. Bake for 15 minutes. You can also add other approved veggies if desired!
Orange Creamsicle Breakfast Shake Ingredients: • 1 serving RM Vanilla Shake* • 1 orange, sliced (remove rind) • 1 cup water • 5-7 ice cubes Directions: Combine all ingredients into blender and blend at high speed for 45 seconds. Serve in a glass and enjoy! *Available for purchase in each of our locations
*Serving size dependent on individual calorie allotment as determined by a RM medical provider.
Create a vision for a
HEALTHIER NEW YEAR By: Dr. Kim Feinstein, Psy.D, RM Clinical Psychologist
1. Describe your Weight Loss Vision. The type of person you want to become in the new year; a compelling statement of who you are and what healthy behaviors you want to do consistently.
2. What are your values that you hold most important and gives your life meaning? This will inspire you to keep going through tough times.
3. What is your reason for wanting to lose weight? Ex. Feel healthy, get off medications, enjoy time with your family.
4. How will you feel if you become your ideal self? Ex. Is there something you feel you're missing now and want to get back to doing or feeling? 5. What have been my obstacles and barriers to weight loss success in the past? Ex. events, people, places, emotions, etc.
6. What strategies may be effective to help me stay on track?
7. How can the lessons from my past weight loss attempts help me now?
8. What people, resources, systems and environments can I rely upon to help me realize my vison?
9. What will I reward myself when I hit goals or milestones? Ex. Pedicure, new outďŹ t, etc.
For more information from Dr. Kim on this topic & more, visit redmountainweightloss.com
How to:
Break bad habits & replace them with good ones By: Dr. Kim Feinstein, Psy.D, RM Clinical Psychologist
Research has shown that only 9.2% of people ever achieve their New Year's resolutions and actually develop new, healthy habits for themselves. In order to be successful in achieving your goals, here’s what you have to do:
1. Choose a goal that is small & specific “Lose Weight” "Get more exercise" and “Eat Healthier” are broad goals that are easy to stray away from. Instead, choose something specific like "I will walk 10 minutes more than yesterday" or "I will follow my RM meal plan daily.” 2. Practice your new behavior for at least 3 weeks Research shows that it takes 21 to 66 days to create a new habit. Keep reminding yourself that in at least three weeks, your new behavior will become more automatic and natural. 3. Replace unhealthy habits with new habits Don’t just think about what you should avoid doing, but rather what you can do instead. Some effective replacement behaviors include removing yourself from the triggering environment and practice deep breathing & doing something that evokes an opposite emotion from the one that is triggering you. Examples include reading a book or magazine, playing an enjoyable game on your phone, going for a walk, or calling a friend. 4. Visualize success Spend some time daily envisioning yourself practicing your new desired healthy habits. The more you think about something, and do it, the more it becomes habitual. 5. Ask for support If you feel overwhelmed or unable to change on your own, remember that we are here to help! Our team of medical professions can offer strategies for how to adjust your goals so that they are attainable, as well as help you change unhealthy behaviors, develop healthy habits, and succeed in reaching your goals. For more information from Dr. Kim on this topic & more, visit redmountainweightloss.com
How Katie’s 40 lb. Journey IM PACTED HER PERSONAL & WORK LIFE
“My weight has been a lifetime struggle. Since I was a preteen, I’ve been overweight. Growing up, it was always something that I was conscious of & working against. I tried different solutions and was successful at times, but my success was usually limited. I would lose weight and keep it off for a short time, but then slowly gain it back.
I was diagnosed with low functioning thyroid in my forties, which makes managing my weight harder because my metabolism is slower. Plus, as I got past 50, it seemed like it was even harder to lose weight!
NOW
So, I visited Red Mountain. Once I began the RM3 program, I saw immediate results! It was encouraging to have my hard work and discipline reflect on the scale. In fact, I lost 6 pounds in just 1 week! After finishing the program and achieving my goal weight, I successfully kept it off. Losing weight with the help of Red Mountain has been a rewarding journey. The staff is always very positive and encouraging, which really helps. You never feel like you’re feeling judged nor do you receive lectures about your health like you do at doctors’ offices. Plus, I loved the accountability of going in each week for my weight loss booster.
As a first grade teacher, I often have to get up and down from the floor and run & play with the children at recess. Without the excess weight, it is much easier to do these things! Today, I have more energy & I’m more comfortable and more confident. Plus, I’m healthy! My blood pressure is good and so are my cholesterol levels. The amazing thing with Red Mountain is that you can start immediately feeling the difference, and immediately lose the weight. Once you start, you will immediately see the payoff for your hard work.”
Before
Katie D.,
-40 lbs