IS TH S I E TH
BEGINNING OF
LOVING I S S U E # 2 | F E BR U A R Y 2 0 2 2
IN THIS
ISSUE
How to Love the Skin You’re In Recipes for Date Night Dinners Sweet Treats + Tips for Dining Out How Michelle L. Made Herself a Priority and Took Back Her Life
NEW RM PHENTERMIST ! ™
An instant hunger suppressant spray for on-the-go. Now available by prescription in either daytime or nighttime use.
HOW TO
LOVE THE SKIN YOU’RE IN If you’re unhappy with your body, you’re not the only one. According to the research institution Ipsos, 83% of women and 74% of men are dissatisfied with their body. At
Red Mountain Weight Loss, we're here to highlight what you can do and can be, rather than focus on what you need to change. Let’s explore how negative thinking can impact your mental health and behaviors, and how we can change that. We sat down with Dr. Kim Feinstein, Psy. D., RM Behavioral Weight Loss Specialist, to get her thoughts on the subject.
What is body image and where does it come from? Body image is what you feel about your body, mentally, physically, and emotionally. Where do many contributing factors from? It’s based on different life experiences, cultures, values, and discussions surrounding body image within the family. Dr. Kim asserts, “Body image is a learned perspective, it's not something that we're born with. It is learned from different norms that we have been exposed to— cultural standards, familial, or generational things that we are programmed to believe.”
Before you love yourself, you must accept yourself. If you’re thinking of overcoming your body image issues, you’re looking at it the wrong way. It’s not so much about overcoming your body image issues, but it’s about managing the negative thoughts and inner critic that we all have.
Where do you start with positive thinking? “Let's change our focus of what you observe about your body and describe it without judgment. Body image is all about judgment, so we have to focus on having thoughts that are judgment-free,” says Dr. Kim. Many of us don't just observe and describe– we observe, describe, and judge. It’s the judgment that causes the negative emotions, which then makes us feel bad and think bad things. Examples of judgment-free thoughts vs. judgmental thoughts: Judgmental thoughts ‘My brown hair is dull and I’m so boring.’ ‘I’ve worn glasses my whole life and I really wish it didn’t make my nose look so big.’ ‘I have cellulite on my arms and legs and I hate it.’ Judgment-free ‘I have brown hair.’ ‘I'm wearing glasses.’ ‘I have two arms and two legs.’
THE RED MOUNTAIN WAY When undergoing your weight loss journey, you have to believe that this time is different and be willing to put in the work.
We are going to learn to work and accept our body for what it is
We're going to improve the areas that we can.
We're going to ask our bodies to be more active.
We're going to have more compassion.
We're going to have more self-care, love, and appreciation for what our bodies can do.
And we are going to stop judging our bodies so harshly.
When you focus on having judgment-free thoughts, you are going to start feeling better and more motivated. And the more motivated you are, the more action you take, and the cycle is a very rewarding one.
If you would like more help with managing your body image call us at 800-239-7830 to schedule a video appointment with Dr. Kim Feinstein, Psy. D., RM Behavioral Weight Loss Specialist.
Relearn
your “ABC’s” A
Activating event: For example, looking at yourself in the mirror or getting on the scale.
Here’s an exercise that will allow you to be conscious of your negative thinking and train yourself to practice more mindful, positive thinking.
B
Beliefs: What are the beliefs you have about your body that are triggered by an activating event?
DINNERS
C
Consequences: What are the emotional and the behavioral impacts of the beliefs you have?
(Each recipe = 1 serving)
Fill in the columns below to evaluate where you are with your current body image.
Activating Event
Beliefs
Consequences
Negative example: Getting on the scale
I’m overweight and I hate my body.
I feel negatively about myself and have low self-esteem. I am going to eat my feelings.
Positive example: Getting on the scale
I acknowledge I have large arms that allow me to give big hugs to others.
I feel positive about myself. I am going to go for a walk.
Roasted Chicken
with Lemon, Orange, & Ginger INGREDIENTS
Lobster Salad INGREDIENTS
3.5 oz Chicken 1 lemon, cut into quarters and zest grated
½ head lettuce
1 orange, cut in quarters and zest grated
Sliced tomato (optional)
2 Tbsp fresh ginger, grated
2 Tbsp vinaigrette of choice or lemon juice
2 cloves of garlic (one halved, one minced)
2 Tbsp lemon juice
2 packets of stevia
2 Tbsp onion, chopped
Salt & pepper (to taste)
1 Tbsp on green onion, diced 1 Tbsp on tarragon, chopped
DIRECTIONS
½ tsp garlic powder Salt & pepper (to taste)
Preheat the oven to 375°F. Cut the lemon into quarters and rub the outside of the chicken with
DIRECTIONS
one of the quarters, then discard. In a small bowl, stir together the lemon and orange zests,
Body image is more of a decision and a choice. Just like a healthy lifestyle is a decision and a choice, loving and accepting your body offers a decision and a choice. - Dr. Kim Feinstein
In a non-stick pan, sauté the lobster with
minced garlic, and ginger. Rub this mixture
zero-calorie cooking spray, lemon juice,
evenly on the chicken. In a bowl, combine
onion, tarragon, garlic powder, and salt &
lemon and orange juices, stevia, and remaining
pepper until the lobster is tender. Chop
ginger. Add chicken to mixture and marinate in
lettuce and arrange on a plate, spoon the
the refrigerator for 20 minutes. Place chicken in
lobster mixture over it. Top with 1 serving of
baking dish and put the remaining lemon and
Walden Farms® dressing of choice or
orange quarters and garlic cloves around
more lemon juice. Serve with sliced
the chicken. Bake for 30 minutes or until
tomato, if desired.
thoroughly cooked.
CATCH IT, CHANGE IT, & REARRANGE IT Healthy Heart-Shaped Gummies INGREDIENTS 3-4 packets of 1 oz. gelatin 2 tsp of Crystal Light™ Hot water Zero-calorie non-stick cooking spray
DIRECTIONS In a bowl, mix the gelatin and Crystal Light™. Add hot water and whisk until dissolved. Spray zero-calorie cooking spray to your heart-shaped molds. Add your mixture into the molds and refrigerate overnight for about 6 hours to allow gummies to set. Remove your gummies from the fridge and enjoy!
Chocolate Covered Strawberry Shake
TIPS
for Dining out • When your meal arrives, ask for a to-go box This will help prevent over-eating. • Check the menu ahead of time to avoid impulsively ordering an unhealthy dish. • If you’re unsure about something, ask! Here’s a few helpful questions your server won’t mind answering and telling the chef:
4-5 ice cubes
DIRECTIONS Combine ingredients in a blender and pulse until smooth. Add additional ice cubes as needed for preferred consistency. Garnish with sliced strawberries, if desired.
Recognize that you just had a negative thought. Think to yourself, “Would I normally direct this type of comment to a loved one instead of myself?” If not, then it’s likely a negative thought.
Refute and combat what you just said. Example: I am willing to love my stomach for giving birth to my two sons.
Rearrange It:
° °
What seasonings, garnishes, sauces or marinades go on the meat? May I have my meat prepared with only a little salt and pepper? Please hold the sauce/marinade.
Example: I am willing to love my body. I am willing to learn to accept my body. I love my body for what it can provide.
°
Instead of salad dressing, can I get a few lemon slices and red wine vinegar?
°
Do you have a substitute for X? (pasta, buns, etc.). Some restaurants offer substitutes for pasta like zucchini noodles and spaghetti squash, or a lettuce cup instead of a burger bun.
(fries or potatoes) for grilled vegetables?
Ask your provider about using the new RM PhenterMist™ hunger suppressant spray for additional support on the go!
Catch It: (identify the negative thought)
Change It:
For every one negative thing you think about yourself, you have to tell yourself three good things.
°
Now, it’s your turn!
Example: I hate my jiggly belly.
Do you cook the meat in oil or butter?
INGREDIENTS 1 Serving of RM Chocolate Peanut Butter Shake ¾ cup of sliced strawberries
Catch It:
Here’s an exercise that will allow you to modify your negative beliefs and replace them with positive ones.
According to research, it takes 21 to 66 days to change how you think. If you're going to tell yourself negative things about your body, you're going to believe them. But if you also tell yourself positive things for 21 to 66 days, you're likely to believe those, too. So, why not start now?
Change It: (refute and combat the thought)
Rearrange It: (write three good things about yourself)
ST A R P A T I E NT
How Michelle L. Made
HERSELF A PRIORITY and Took Back Her Life
I had finally had enough. I felt sick all of the time – I didn’t have any energy and I always needed a nap. I was eternally tired and I felt like I was in a fog. I had just been
THEN
to the doctor and they wanted to put me on more medication. My health was declining and my labs were all going in the wrong direction. Not only did I feel bad physically, but I was extremely embarrassed about how I looked and how I felt about myself. I didn’t want to travel or attend social functions because I had gotten so heavy. I was at the point where I didn’t even want to put myself out there to start dating again. One night I was spending time with my best friend, and I literally could not get off the couch. That was my turning point – I was sick of myself. I didn’t just want to lose weight, but I also wanted to get healthier and be happier with myself. I had been seeing a lot of Red Mountain Weight Loss commercials, so, I did my research and decided to come in for an appointment. Everybody was so supportive in the office, from the front desk to the medical assistants. I walked out of there, and was like, “I’ve got this.” I can do anything for 30 days, so I chose to make a personal commitment to myself. I did not tell my family about it, because I was afraid of failure. Not even
NOW
my mom, whom I talked to everyday. I had no idea what to expect, and I just needed to do this for myself. I didn’t even have a goal weight because I didn’t think it was possible. In my first month, I lost 16.6 pounds and that was a huge milestone for me. Month after month, I hit my ultimate goal of losing 70 pounds. I did a big reveal to my mom and she was shocked. It didn’t feel real. I feel great now – I have so much energy, I can’t even tell you the last time I took a nap! A lot of my medical issues have completely resolved or require less medications, and my labs have improved drastically.
Now, I feel like I can do anything I want in my life with no self-imposed limitations. I want to travel, and hike and try new activities that I felt in the past that I shouldn’t or couldn’t do because of my weight and how I looked. I am excited about what the future may hold for me for the first time in over 23 years.
- Michelle L. lost 77 lbs.