FRESH BEGINNING MED SPA S P E C IA LS
I S S U E #9 | SE P T. 2 0 2 0
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RECIPES FROM
SAVORY TO SWEET FOR SEPTEMBER!
& RM LIFESTYLE®
APPROVED
Air Fryer Roasted Asparagus
One Pan Apple Cider chicken I N G R EDIEN TS
INGRED IENTS
1 ½ pounds boneless skinless chicken thighs or breasts - (about 8, depending on size) 1 tsp kosher salt ½ tsp freshly ground black pepper ½ cup fresh apple cider 2 tsp mustard 3 medium firm - sweet apples, cored and cut into ½-inch slices (Gala) 2 tsp chopped fresh rosemary
1 bunch fresh asparagus, trimmed ½ tsp garlic powder ½ tsp Himalayan pink salt ¼ tsp ground multi-colored peppercorns ¼ tsp red pepper flakes
D IREC T IO NS
DI R ECTION S Heat large skillet over medium high and spray with zero calorie nonstick cooking. Sprinkle the top of the chicken evenly with ½ tsp kosher salt and ¼ tsp pepper. Add the chicken to the pan, top-side down. Let cook 4 minutes, then flip and continue cooking until the meat is cooked through and reaches an internal temperature of 160˚F, 3 to 4 additional minutes. Remove to a plate and cover with foil to keep warm. In a small bowl or large measuring cup, stir together the apple cider and mustard. With a paper towel, carefully wipe the skillet clean. Spray once more with cooking spray. Add the apple slices, remaining ½ tsp salt and ¼ tsp pepper, and rosemary. Cook for 5 minutes, until the apples are lightly tender and begin to turn golden. Return the chicken to the pan and pour the cider mixture over the top. Let cook for 4 to 5 minutes, until the liquid is reduced by half. Serve warm, sprinkled with additional chopped rosemary as desired.
Preheat the air fryer to 375˚F Line the basket with parchment paper. Place asparagus spears in the air fryer basket and mist with zero calorie nonstick cooking spray. Sprinkle with garlic powder, pink Himalayan salt, pepper, and red pepper flakes. Air fry until asparagus spears start to char, 7 to 9 minutes.
INGRED IENT S 4 pears ¼ cup Walden Farms Maple Walnut Syrup ½ cup Swerve® Confectioners Sugar ¼ tsp ground cinnamon Note: 1 full pear = 1 fruit serving
D IREC T IO NS
Spiced Pears Watch Jan D' Atri, Red Mountain's Culinary Chef make this recipe at redmountainweightloss.com/blog
Prepare pears for baking by cutting in half lengthwise and using a spoon or melon scooper to remove the seeds. Then, arrange pears face-up on a baking sheet, sprinkling evenly with cinnamon. Bake at 375° F for approximately 25 minutes or until soft and lightly browned. While pears are cooking, prepare the glaze by combining syrup with Swerve® Confectioners Sugar in a heated saucepan, adding water until desired consistency is achieved. Set aside when done. Once pears are done baking, remove from oven and top with glaze. Enjoy hot.
LAPSE VS. RELAPSE: What’s the Difference? by Clinical Psychologist, Dr. Kim Feinstein, Red Mountain Weight Loss’s Behavioral Weight Loss Specialist
What is a Lapse?
A lapse is when you eat off of your meal plan; however, you still manage to regain control over what you are doing. A lapse is also referred to as a “slip.”
Example: You arrive at work and someone brought in a box of doughnuts. You quickly eat one and then think, “I blew it.” Then, you say to yourself, “Since I already ate a doughnut, I might as well eat McDonalds for lunch.” However, when it is time for lunch you decide to eat the food you brought with you and you get right back on track. This is a lapse. It is important to know that a lapse will not cause you to gain back the weight you have lost. A lapse left unchecked, however, can grow into a relapse.
What is a Relapse?
A relapse, on the other hand, is a process of gradual decline in function, which precedes or leads to the recurrence of your previous unhealthy, eating behaviors and related symptoms. No matter how hard you try, you are unable to control your behavior. Eventually, you give up and stop trying.
Example: One afternoon, you go to the bakery and buy a cake to share with your co-workers. You end up eating the whole cake in the car while driving to work. After finishing the cake you are angry with yourself and frustrated with your attempts to stop bingeing. You think, “Despite trying so hard these past few weeks, I am not able to stop bingeing, the treatment didn’t work, and what is the use?” “I will never be able to stop bingeing!” Over the next few weeks you binge eat often and end up with the same pattern of unhealthy behavior(s) as when you first began your diet. You have lost your motivation, your mood is low, you feel defeated, and you are out of control.
6-Step Plan for how to keep a lapse from becoming a relapse: Step 1:
Recognize that almost all people attempting to lose weight experience one. Lapses can and will be useful learning experiences. (See Step 3)
Step 2:
Resist the tendency to think negative thoughts and beat yourself up with harsh punishing words. You are not a failure if you experience a lapse; in fact, it’s normal!
Step 3:
Use this opportunity to learn from the lapse. · Was it a special occasion? Holiday? Celebration? · Did you eat because of social pressure? · Were you tired? Stressed? Angry? · Craving comfort food? · On vacation? Review the situation and think about it neutrally. Then, plan a strategy for dealing more effectively with similar situations in the future.
Step 4:
Regain control of your eating at the very next opportunity. Do not tell yourself, “Well, I blew it for the day,” and wait until the next day to get back on track. Getting back on track without delay is important in preventing lapses from becoming relapses.
Step 5:
Talk to someone supportive or a trained Weight Loss Specialist to discuss your new skills and strategies for handling lapses.
Step 6:
Most importantly, remember you are making life-long changes. Weight loss is a journey with lots of decisions and choices every day that add up over time. Focus on all the positive changes you have made and realize that you can get back on track at any time. The decision is yours! *If you’re looking for additional support, Dr. Kim, our Behavioral Weight Loss Specialist is available for appointments at our Scottsdale office.
DEVELOPING HEALTHIER HABITS In order to create lasting change and sustain your weight loss efforts for a lifetime, you must make healthy living practices habitual. These healthy habits are what will help you avoid regaining the weight you worked so hard to get rid of.
Did You Know?
Research shows that it takes approximately 21-66 days to form a new habit.
In order to achieve your definition of success, you need to not only change your lifestyle, but change the way you view health as a whole. To do so, there are 3 things you should focus on improving:
Attitude
Self-Image
Preparedness
Research indicates that people who are able to lose weight & maintain their results for a lifetime experienced a change in their overall attitude. These patients successfully embraced new behaviors and learned to look at their journey as a lifestyle, rather than a quick-fix.
The perception that you have of yourself is a powerful influence on your decision-making and willpower. Those who practice positive self-talk and learn to appreciate their bodies for what they enable you to do are most likely to successfully conquer roadblocks.
Arguably the most important tenant of success is having the proper tools and education to guide you towards reaching your goals. As a medical weight loss practice, Red Mountain prides itself in providing patients with key tips, tools, and an abundance of resources to help you stay mindful, motivated, and on track for a lifetime.
Visit redmountainweightloss.com/blog to ďŹ nd a variety of resources from our medical team for developing a mindset for weight loss, and improving body image.
STAR PATIENT
Standouts
F R O M R M 3 ® & R M L I F E S T Y L E ® PAT I E N T S !
You really don’t realize how much extra weight can wear and tear on your body, mental state, and overall appearance. My husband and I now have self-confidence which we have not had in years. Maria Cholley, lost over 80 lbs.
Dylan & Vanessa Schmidt, lost a combined 159 lbs.
I am now able to do things that I hadn’t done in years. I feel like I’m in better shape than when I was a teenager! Chris Escarcega, lost over 140 lbs.
I loved making Crystal Light slushies to settle my sweet tooth!
Amanda Miriani, lost 80 lbs.
Lance Gutermilch, lost 98 lbs
