Burger and Shake | Clean Eating Kitchen with Jan D’Atri

Recipes & Kitchen  

Jan D’Atri, Red Mountain’s Culinary Chef, prepares a healthy version of the classic burger & shake combo.

 


 

Healthy Burger

 

Ingredients:

  • 3 ½ oz lean ground turkey
  • 1 large onion, sliced in thin rings
  • Butter lettuce, cleaned, with leaves separated
  • 1 medium tomato, sliced in rounds
  • Salt and pepper to taste

For the sauce:

  • ½ cup Walden Farms Chipotle Calorie -Free Ranch Dressing
  • 1 teaspoon mustard
  • 1 teaspoon dill pickle relish
  • 1 teaspoon red wine vinegar
  • ¼ teaspoon cumin
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon garlic powder

 

Directions:

  1. Form the ground turkey into patties. Season with salt and pepper and set aside.
  2. In a skillet with a little water, cook the onion rings until soft and caramelized.
  3. Add more water a little at a time as needed during the cooking process.
  4. Remove from skillet and set aside. Spray the skillet with zero calorie cooking spray.
  5. Cook turkey burgers over medium high heat, adding a little water as needed, until the turkey is cooked through (Internal temperature should be 165 degrees.)
  6. Make the sauce. In a bowl, add the ingredients for the sauce and whisk to combine. Place the turkey burger on the butter lettuce leaves. Slather with sauce and top with onions. Serve with slices of tomatoes on the side.

 


 

Chocolate Shake

 

Ingredients:

  • 2 scoops Thick & Rich Rich Chocolate Protein Shake (powder)
  • 3-5 drops of Peppermint Stevia (more if desired)
  • 12 oz water
  • Ice (as needed)

 

Directions:

Place the protein powder, Stevia and ice water in a blender. Blend until smooth and creamy, adding ice as needed to achieve desired consistency.

 


 

Transcript:

 

Burgers and shakes — You bet you can have them on your weight loss plan, and I’d love to show you how.

Hi, it’s Jan D’Atri and this is Clean Eating the Red Mountain Way.  

Boy, couldn’t you go for a juicy burger with the works and a thick creamy shake? Well, Red Mountain Weight Loss says you can! Just use the right ingredients: lean ground turkey, a sweet yellow onion, tomato slices, lettuce, and of course, a secret sauce. And for the shake: Red Mountain’s Thick and Creamy Protein Shake powder, ice, water, and Peppermint Stevia®.

Let’s start with caramelizing the onions for the burger. Slice the onion in rounds and add them to a skillet with a little water. As the onions cook, add more water a little at a time until the onions soften and eventually get that beautiful golden brown color. Yes, you can caramelize onions with just water!

Set the onions aside and start on the burger. Just make a patty with three and a half ounces of lean ground turkey seasoned with a little salt and pepper. Add it to the skillet with some zero calorie cooking spray. Since the ground turkey is so lean, I add a little water to the pan so it doesn’t stick. Cook the burger until the internal temperature is 165 degrees.

And while that’s cooking, let’s make the sauce. I’m starting with a half cup of Walden Farms Chipotle calorie-free ranch dressing, one teaspoon of mustard, a teaspoon of dill pickle relish, a teaspoon of red wine vinegar, and a fourth of a teaspoon each of cumin, smoked paprika, and garlic powder. Give it a whisk, and it’s time to build the burger!

First the lettuce, then the turkey burger. Next, pour your special sauce over the top and then add those delicious sweet caramelized onions, a few tomato slices on the side, and i promise you’ll never even miss the bread!

But you gotta have a shake! So, grab your blender and a glass of ice water, then add two level scoops of Red Mountain rich chocolate protein powder and a few drops of peppermint Stevia®.

It’s burger and shake day in the Red Mountain Clean Eating Kitchen, where you don’t have to give up your favorites to get rid of the weight.

For great products and more recipes for Clean Eating the Red Mountain Way, visit redmountainweightloss.com

 

 


vlcsnap-2020-04-21-19h20m35s990.png

Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.

With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author,  Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.

Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!

https://www.specialreviews.net/burger-and-shake-clean-eating-kitchen-with-jan-datri/

3 Ways to Meal Prep Chicken | Clean Eating Kitchen with Jan D’Atri

Recipes & Kitchen  

In this episode of Clean Eating Kitchen, RM culinary chef, Jan D’Atri, demonstrates 3 easy ways to meal prep chicken.

 


 

3 Ways to Meal Prep Chicken

 

 

Asian-Inspired Chicken

Ingredients:

  • Boneless, skinless chicken breasts
  • Fresh ginger
  • Thai basil
  • Fresh garlic
  • Salt
  • Pepper

 

 

Pear & White Balsamic Chicken

Ingredients:

  • Boneless, skinless chicken breasts
  • Walden Farms Pear & White Balsamic marinade
  • Garlic powder
  • Fresh rosemary
  • Salt
  • Pepper

 

 

Honey Balsamic Chicken

Ingredients:

  • Boneless, skinless chicken breasts
  • Walden Farms Honey Balsamic Vinaigrette
  • Lemon slices
  • Thai basil
  • All-purpose seasoning
  • Salt
  • Pepper

 


 

How to Prepare:

 

  1. Prepare chicken by coating in desired marinade; cover & refrigerate overnight.
  2. To cook, add your chicken to a hot skillet with a little zero-calorie cooking spray.
  3. Portion in airtight containers according to your program guidelines aside your choice of vegetables.

 


 

Transcript:

It’s time-saving, money-saving, and helps you avoid eating the wrong foods and portion sizes! Meal prepping: one of your best weight loss tools.

Hi, it’s Jan D’Atri and this is Clean Eating the Red Mountain Way.

This week, we’re meal prepping chicken — and if you think it’s all too time consuming and confusing, let’s make it easier on ourselves!

The best way to meal prep is to decide which proteins, vegetables, herbs, fruits, sauces, and zero-calorie pastas that you like and can have on your weight loss program. And then find some containers that put your food in compartments — that really helps with portion control. Then, cook it all at once and divide and conquer.

So, let’s start with the chicken. Boneless, skinless chicken breasts — I’ve cut them into bite-sized pieces — enough for a week’s worth of meals. To make each dish different, I’m starting with a zero-calorie, zero-carb marinade.

For an Asian-inspired chicken dish, pour the Asian dressing over the chicken, then add a few slices of fresh ginger, some herbs like Thai basil, fresh garlic, and salt & pepper. Then, cover and refrigerate for several hours or overnight.

Use the same method with a Pear & White Balsamic marinade. This time it’s the marinade, some garlic powder, fresh rosemary, salt & pepper, and then refrigerate.

And for a third variety, a honey balsamic vinaigrette: For that, I’m adding the vinaigrette, lemon slices, Thai basil, all-purpose seasoning, and salt & pepper.

Once your chicken is marinated, you’re ready to cook! Add your chicken to a hot skillet with zero-calorie cooking spray. For the Asian chicken, I’m adding steamed broccoli; For the Pear And White Balsamic chicken, I’m adding sautéed mushrooms just to add variety to each meal. Once your protein is cooked, choose your veggies. And the bamboo cooktop steamer is the way to go because it retains all of the color, flavor, and nutrients of your favorite vegetables.

Steamed cauliflower is also a great option for your chicken meals — just pop the package in the microwave for a few minutes and it’s steamed and ready to go. Or, if you love the zero-calorie, zero-carb Miracle Noodles, they’re the perfect choice for a healthy side. Just boil up some water, add the Miracle Noodles, and cook for just a few minutes.

So, you’ve done all of the prepping and now it’s time for the payoff! And here are some ideas:

Steamed cauliflower with pear and white balsamic chicken, steamed veggies and celery and grape tomatoes for a snack.

Or, cauliflower rice and honey balsamic chicken in bell pepper bowls, a packet of calorie-free Italian dressing and cuties, and strawberries for dessert.

Here’s another delicious dish: angel hair miracle noodles, Asian chicken and broccoli, cucs (cucumbers) & red bell peppers, and steamed veggies.

And for healthy snacks: raw veggies and zero calorie dressing, or some fresh Red Mountain approved fruits.

Since you’ve done all the prep, don’t forget to reward yourself by making a meal out of all this goodness before you pack it in containers!

Meal prepping the Red Mountain Way is a snap. For more great recipes for Clean Eating the Red Mountain Way, visit redmountainweightloss.com.

 

 


vlcsnap-2020-04-21-19h20m35s990.png

Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.

With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author,  Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.

Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!

https://www.specialreviews.net/3-ways-to-meal-prep-chicken-clean-eating-kitchen-with-jan-datri/

3 Healthy Snack Ideas | Clean Eating Kitchen with Jan D’Atri | Clean Eating Kitchen with Jan D’Atri

Recipes & Kitchen  

Three delectable snack recipes prepared by RM culinary chef, Jan D’Atri.

 


 

Egg White Bites

 

Ingredients:

  • 2 egg whites (per egg white bite)
  • Vegetables of choice
  • Salt & pepper (to taste)

Directions:

Chop your desired vegetables and add them to a muffin tin. Then, pour the two egg whites over the veggies; do the same for each cup. Season with salt & pepper, then bake at 350 degrees for about 25 minutes.

 


 

Keto Crackers

 

Ingredients:

  • 6 egg whites
  • Salt (to taste)

Directions:

Blend about six large egg whites and whip to stiff peaks. Then, spoon a very small amount into a mini muffin tin coated with zero-calorie cooking spray. Add a little salt for flavor, then bake at 400 degrees for about 20 minutes.

 


 

Apples and Caramel Sauce

 

Ingredients:

  • 1 apple
  • Walden Farms Caramel Sauce

Directions:

Slice apple as desired and serve alongside Walden Farms calorie-free Caramel Sauce.

 


 

Transcript:

Veggie filled egg white bites, Keto crackers, and apples dipped in caramel sauce. Yep, snacking on the right foods in moderation can be a good thing if it helps satisfy your cravings.

Hi, I’m Jan D’Atri, and this is Clean Eating the Red Mountain Way.

Grab and Go snacks — they get a Red Mountain A-plus!

First up, egg white bites — fresh eggs, nutritious veggies, and muffin tins are all you need. For each egg white bite, you’ll need two egg whites and veggies you love! Dice bell peppers, pico de gallo, steamed veggies like broccoli, cauliflower squash and onions, and maybe even some new items on the market, ike micro-arula and micro-broccoli. Once you chop your veggies, all you do is add them to your muffin tin. You can even add a little lean protein like sliced turkey and then pour the two egg whites over the veggies; do the same for each cup. You may wanna add a little salt and pepper and then bake at 350 degrees for about 25 minutes.

Wow, they are so tasty, healthy, and low in calories. Perfect for a light meal or a meal on the go! Wanna add a little more flavor? You have lots of choices in zero calorie dressings from Walden Farms — and the individual packets like Italian, Thousand Island, Creamy Bacon Ranch, and Honey Dijon are perfect when you wanna pack your snacks for a grab and go.

Next up, Keto crackers made with one ingredient: egg whites. Blend about six large egg whites and whip to stiff peaks. Then, spoon a very small amount into a mini muffin tin coated with zero calorie cooking spray. Again, add a little salt for flavor, and then bake at 400 degrees for about 20 minutes. And you have Red Mountain snack number 2 — a crunchy, tasty cracker, that’s a perfect replacement for chips, another pack and go snack idea.

And for dessert, snack number three: sliced apples and a delicious Walden Farms calorie-free caramel sauce. Just carve out an apple, fill it with the caramel sauce and dip away! Or, pack it away for a sweet and satisfying snack.

You know, it kind of feels like cheating, but it’s anything but! With the right ingredients, you can stay on your weight loss program and love what you’re treating yourself to the Red Mountain Way

For these products and more great recipes for clean eating the Red Mountain Way, visit redmountainweightloss.com.

 


vlcsnap-2020-04-21-19h20m35s990.png

Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.

With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author,  Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.

Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!

https://www.specialreviews.net/3-healthy-snack-ideas-clean-eating-kitchen-with-jan-datri-clean-eating-kitchen-with-jan-datri/

5 Recipes Using Walden Farms Flavor Bombs | Clean Eating Kitchen with Jan D’Atri

Recipes & Kitchen  

Jan D’Atri shows how to prepare 5 RM-Approved recipes using Walden Farms products: Glazed Salmon, Slow-Cooker Pork Tenderloin, BBQ Glazed Meatballs, Heirloom Tomato Salad, and Apples with Caramel Sauce.

 


 

Glazed Salmon

 

Ingredients:

    • Salmon filet
    • Walden Farms Orange Marmalade
    • Salt & pepper (to taste)

Directions:

Season the salmon filet with a little salt & pepper. Then, poach in a heated pan with a little bit of water by cooking covered for 5-10 minutes. While salmon is cooking, heat up a little Walden Farms Orange Marmalade in a sauce pan. When salmon is done, brush with marmalade and enjoy hot.

 


 

Slow-Cooker Pork Tenderloin

 

Ingredients:

  • Pork Tenderloin
  • 0-Calorie Barbecue Sauce
  • 1-2 tsp chili powder
  • Juice of 1 orange

Directions:

Add all ingredients to a Crock Pot or comparable slow cooker and cook for 4-5 hours. When done, shred with 2 forks and serve atop a bed of lettuce leaves.

 


 

BBQ Glazed Meatballs

 

Ingredients:

  • 8 oz lean ground turkey
  • 2 Tbsp onion, chopped
  • 1 clove of garlic, minced
  • Walden Farms Italian Dressing
  • Liquid Aminos
  • Walden Farms Barbecue Sauce

Directions:

In a heated pan, sautee onion and garlic until fragrant. Then, transfer to a bowl and combine with ground turkey along with a splash of Walden Farms Italian Dressing and a little bit of Liquid Aminos. Once combined, shape the turkey into balls and bake in the oven at 350 degrees F for  20-25 minutes or until cooked through. When done, coat with Walden Farms Barbecue Sauce to taste.

 


 

Heirloom Tomato Salad

 

Ingredients:

  • 3/4 cup tomatoes, chopped
  • Handful of shredded basil
  • Walden Farms Pear & White Balsamic Vineagrette
  • Salt & pepper (to taste)

Directions:

Combine tomatoes, basil, salt, and pepper. Then, drizzle with Walden Farms Pear & White Balsamic Vineagrette and toss. Chill in the fridge for 10-15 minutes, then enjoy.

 


 

Apples with Caramel Sauce

 

Ingredients:

  • 1 apple, sliced
  • Walden Farms Caramel Sauce

Directions:

Slice apples, then place in microwave for 2 minutes to soften.Drizzle with Walden Farms Caramel Sauce & enjoy.

 


 

Transcript:

How’s this for dieting? Glazed salmon, slow cooker pork tenderloin, barbecue glazed meatballs, heirloom tomato salad, and apples with caramel sauce — all made possible because of Red Mountain approved flavor bombs like these.

Hi, it’s Jan D’Atri and this is Clean Eating the Red Mountain Way.

With help from these, you’ll say “yes please” to some amazing dishes thanks to so many calorie-free fat-free and carb-free products on the market like the Walden Farms brand. Salad dressings, marinades, barbecue sauces, pancake syrups, fruit spreads, dipping sauces, ketchup and mayo, and liquid aminos and hot sauce. Just keep in mind some low-cal or fat-free dressings have sugar and other ingredients that can wreck your diet, so check the label.

And now, where to begin? Well, let’s start with a simple four ingredient slow cooker pork tenderloin with your choice of zero calorie barbecue sauce. Grab your crock pot and add the tenderloin, a teaspoon or two of chili powder, the juice of one orange, and a whole bottle of your favorite barbecue flavor. Four or five hours later, you’ll have a tender, flavor-filled pork that you can shred apart and serve on a bed of lettuce leaves — who needs a bun?

Do you love salmon? Just salt and pepper it, poach it in some water until tender, and when this orange marmalade spread is heated, just brush it over the top for a bright citrusy salmon delight.

If you’re craving a good meatball, here’s how to enjoy a diet friendly version: Start with ground turkey, a sautéed onion, and some garlic. Add a little calorie-free Italian dressing and some liquid aminos for flavor. Then, make them up, bake them up, and dive into a ball of flavor.

Spaghetti squash made super tasty with an Italian dressing — just enough flavor to bring this dish to life.

Fresh heirlooms and little mini tomatoes are so delicious, especially with shredded basil, pepper, salt, and a drizzle of pear and white balsamic dressing.

A veggie snack plate is even more delicious with calorie-free chipotle ranch dressing as a dip.

And, if you’re craving another crunchy snack, whip up some egg whites, spoon them into a mini muffin tin, bake them up, and serve them with jellies like blueberry orange marmalade and raspberry fruit spreads. Now, you can munch and crunch your way to a new you.

And we can’t leave out dessert — the one thing we all crave! So, here are three ideas: grab some chocolate and marshmallow sauce and fresh strawberries, then dip away. Or, caramel sauce and fresh apples. Just soften the apple slices for a few minutes in the microwave and drizzle with the caramel sauce for a divine yet diet-friendly dessert.

And finally, the perfect parfait –fresh berries and marshmallow sauce. Not sinful, just satisfying!

Add flavor guilt-free with Red Mountain approved flavor bombs.

For more great recipes for Clean Eating the Red Mountain Way, visit redmountainweightloss.com

 


vlcsnap-2020-04-21-19h20m35s990.png

Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.

With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author,  Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.

Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!

https://www.specialreviews.net/5-recipes-using-walden-farms-flavor-bombs-clean-eating-kitchen-with-jan-datri/

3-2-1 Exercise Circuit

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Healthy & Happy  

Developed by Anita Terlizzi, RM Fitness Expert & Certified Personal Trainer

 


 

How it Works

For this circuit, you will be completing 3 minutes of strength exercises followed by 2 minutes of cardio, then 1 minute of abdominal exercises. Allow yourself :30 of rest between each timed workout.

 

:45 SQUATS

:45 WALKING LUNGES

:30 REST

: :45 SQUATS

:45 WALKING LUNGES

:30 REST

:30 SPEED SKATES

:30 HIGH KNEES

:30 REST

:30 SPEED SKATES

:30 HIGH KNEES

:30 REST

:30 CRUNCHES

:30 BICYCLE CRUNCHES

 


 

How To: Squats

 

Stand tall, with your legs shoulder-width apart.
Bend your legs at the knee until you are in a
seated position. Return to the original standing
position

 


 

How To: Walking Lunges

 

Take a big step forward, lowering until both your
knees are bent at 90°. Push off of your back foot,
bring it forwards, and step straight into another
forward lunge

 


 

How To: Speed Skates

 

Stand tall & take a large step out to the right.
Simultaneously, sweep your left leg behind you
while bringing your left arm across your body.
Then, step to the left, bringing your right leg
behind you and your right arm across your body.

 


 

How To: High Knees

 

Run or march in place, bringing your knees up to
waist-level.

*speed will be dependent on your cardio fitness level.

 


 

How To: Crunches

 

Lay down with your back on the floor, legs
straight. Raise your shoulder blades off the
ground. Slowly lower your body back to the
ground

 


 

How To: Bicycle Crunches

 

Lay down with your back on the floor and knees
bent. Place your hands lightly on the sides of
your head. Bring your torso up off of the floor as
you straighten one leg out and bend the other
towards you. Turn your upper body towards the
bent leg. Return to center and mirror on the
other side.

 


 

*Always consult with your RM Medical Provider prior to beginning a workout regimen. RM3® patients are advised to limit their fitness level to 30 minutes of low-intensity exercise per day.

https://www.specialreviews.net/3-2-1-exercise-circuit/

Factors that Influence our Food Choices

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Healthy & Happy  


By: Dr. Kim Feinstein, Psy.D., Red Mountain Clinical Psychologist and Behavioral Weight Loss Specialist

Download a printable version of this resource by clicking here.


 

Every day we are overwhelmed with eating “cues” — triggers that influence what we eat and how much we eat.

 


DID YOU KNOW?

We make over 200 food related decisions every day, and are often made mindlessly according to a study from Cornell University.


 

There are many reasons why we eat that that have nothing to do with satisfying our physiological needs but are actually being triggered by social, external, and internal cues. Once you become aware of your personal food triggers, you can begin to manage these cues and eventually overcome them.

 

 

3 Types of Eating Cues

 

 

1. Social Cues

 

When our social environment triggers us to behave in a certain way, we call that a social cue. Think about the social cues in your life that prompt you to eat unhealthily.

 

Examples:

      • Are you more likely to eat around certain family members or friends?
      • Do you tend to overeat at parties or special occasions?
      • Do you mindlessly munch when you are conducting business over a meal?
      • Do you give in when being urged to eat by a food pusher?

 

 

How to manage social cues:

 

Avoid the cue

In the beginning, it may be easier to avoid socializing until you learn how handle it. For example, if you routinely meet a group of friends for happy hour, and you always order drinks and appetizers, it may be best to avoid having happy hour with them for a while until you learn how to cope with the cue. Explore alternative ways to socialize with friends and family.

 

Have a plan

If you can’t avoid socializing, you will need to have a plan to successfully stay on track. Look at the menu beforehand and decide what you will consume before you arrive. Also, if you have to be around others who overeat and you are tempted to do so, get up and take a break in the middle of your meal to remind yourself of your plan. Remind yourself that you can have fun without eating and you are not missing out.

 

Practice responding to offers of unhealthy food 

Remember: “No thank you” is a complete sentence!

You may have to say “no thank you” more than once to get your message across. If the food pusher harasses you and asks why, all you need to say is, “I’m taking more control over what I eat.” You are in control!

 

Monitor your alcohol consumption 

Drinking alcohol can interfere with your reasoning, lower your inhibitions, and cause you to overeat. If you choose to drink, try to keep your alcohol consumption to one serving.

 


 

2. External Cues

 

Certain external environments can stimulate the urge to eat when you are not hungry. We call this an external cue. Think about the external cues in your life that prompt you to eat unhealthily.

 

Examples:

Are you triggered to eat…

      • At the sight or smell of food
      • By a specific food
      • At particular places (i.e. in the kitchen, at buffets, while driving in the car)
      • While engaged in specific activities (i.e. while watching TV, when on the computer)
      • At certain times of the day (i.e. during your work break, arriving home from work, after dinner, before bedtime)
      • After seeing an advertisement for food or eating

 

 

How to manage external cues:

 

Break the TV/Screen Behavior Pattern

If you are eating while watching television or while scrolling on your computer/smartphone, you are most likely paying more attention to what is happening on the screen than what you are putting into your mouth. This is called mindless eating.

Mindless eating not only makes food less satisfying, but it also leads to overeating, and chances are you are missing cues that you have eaten enough.

If you really feel that you must have a snack while watching a screen, plan it out. Avoid sitting in front of the TV with a whole bag of anything! It may also be helpful to do something else with your hands. Find an activity that will keep your hands busy, like knitting, painting your nails, squeezing a stress ball, or using a fidget spinner.

 

Use the “Out of Sight, Out of Mind” Strategy

Sometimes the old adage, “out of sight, out of mind,” can be extremely useful for you to keep in mind! Change your environment based on what you’ve recognized about your environmental triggers.

 

For instance, if your office break room is filled with baked goodies & your colleague has an enticing candy bowl, can choose to avoid these areas. Or, if you are aware that one of your environmental triggers is seeing (or smelling) a fast food restaurant while driving to/home from work, then it’s time to create a detour and find an alternative route.

 

A big obstacle to staying on track can also be the goodies available right in your own kitchen. When that box of cookies or bag of chips calling you from the pantry it can be difficult to resist. For many, not having those treats in the house, or at least not within view, is enough to turn down the dial on temptation. As such, be sure to clear out the cupboards and pantry or unhealthy choices — this will result in your best chance for meal plan compliance and weight loss success.

 


 

3. Internal Cues

There are three types of internal cues that cause us to eat inappropriately. These include emotions, thoughts, and physiological issues.

 

Emotions

Eating when you are experiencing negative emotions such as loneliness, anger, or sadness, stress, anxiety, or boredom, in the absence of physical hunger, is called emotional eating.  Emotions are the most common internal cue for eating when not physically hungry.

Are you an emotion-driven eater?

      • Do you self-medicate your moods with food?
      • Is your motivation to eat healthy reduced when you are tired?
      • Are you eating absent-mindedly, as if someone else is shoving those cookies or chips into your mouth?

 

Thoughts

Often times, our thoughts trigger our urge to eat when we are not physically hungry. The way you think—how you talk to yourself, the beliefs you hold, your memories, and your expectations—have a powerful influence on your eating habits.

Are you a thought-driven eater?

You think of excuses to yourself about why it’s OK to eat, such as:

          • I deserve this…
          • But, I have been good all week…
          • I can’t waste this food…
          • I have to have it…
          • Who cares…

 

Physiological

Are you a physiological-driven eater?

Do you consume unhealthy food when you are:

        • Experiencing pain or physical discomfort?
        • Experiencing trembling, headache, or light-headedness?
        • Experiencing fatigue or feeling over-tired?

 

 

How to manage internal cues:

 

Be Aware

Keep a journal of your emotions in order to become self-aware regarding your eating patterns. For instance, do you find yourself habitually reaching for certain foods when you are mad, sad, or even happy?

 

Develop positive self-talk

Our thoughts directly affect our behaviors. Therefore, it is necessary to think positively about your weight loss journey. Write down your weight loss goals and desires and refer to them often to help you stay focused on what you want.

When self-defeating thoughts creep into your mind, refer to your list of goals and remind yourself that you are capable of success.

 

Follow the 5 Ds

Avoid a downward spiral into emotional eating by enacting the 5 Ds method:

  • Begin by delaying your urge to indulge. Research suggest that cravings often subside after 25-30 minutes. After this time period, you may find that you are no longer inclined to emotionally eat.
  • Distract yourself with something pleasurable that does not involve food.
  • Distance yourself from the food that you are craving by going to another room, going on a walk, or otherwise.
  • If the aforementioned strategies have not helped, determine the answers to the following questions:
      • How will indulging make me feel in the long-term?
      • Will eating this food contribute to my long-term success?
  • Finally, decide what your next steps will be. If you choose to indulge, do so mindfully – ask yourself the following:
      • How much am I going to eat?
      • Where am I going to eat?
      • How fast am I going to eat?

 

 


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Dr. Kim Feinstein, Psy. D. is a Licensed Clinical Psychologist and Red Mountain’s Behavioral Weight Loss Specialist. She specializes in weight management, body image concerns, and eating disorders & prides herself in her ability to educate, guide, and inspire patients to overcome obstacles and ultimately achieve their goals.


 

Looking for a partner to help guide you through your weight loss journey? Click here to request an appointment to meet with one of our licensed medical providers.

 

https://www.specialreviews.net/factors-that-influence-our-food-choices/

Debunking 5 myths about fillers

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Beauty & Skin Health  

There are many questions that you may have when considering whether or not to invest in fillers like Juvéderm®, which can help add volume to the lips, cheeks, & mid-face area. So, we asked our aesthetic experts to weigh in.

 

Common misconceptions about Fillers

 

Myth #1: Fillers make you look “fake”

When done correctly by our experienced injectors here at Red Mountain, you will simply look refreshed. Injecting fillers is our expertise and is something our staff does all day, every day. Our injectors have extensive knowledge of the facial anatomy and the aging process and undergo cutting-edge trainings routinely.

 

Myth #2: Fillers are painful

There can be some mild discomfort associated with your filler treatment. However, the family of Juvéderm® fillers available at Red Mountain are formulated with Lidocane, a numbing medication, which helps to greatly decrease pain at the time of injection.

In addition, we also offer a topical numbing medication that can be applied prior to your treatment, to ensure a more comfortable experience.

 

Myth #3: There is a lot of bruising & downtime afterwards

Typically, patients only experience  minimal bruising and swelling. Most of our patients are able to go back to their normal routine right away, & any bruising that occurs can usually be concealed with make-up. Swelling can be minimized with ice and usually resolves within 48-72 hours.

 

Myth #4: Fillers are expensive

When paired with Allē points or a monthly special, filler treatments are very affordable.

 

Myth #5: Fillers must be re-done frequently

The majority of our Juvéderm® fillers last 9-12 months or longer. Thus, this requires only annual touch-ups and treatments.

 

Myth #6: Fillers are permanent

We are confident that you will be highly satisfied with your results, however, all of our filler products are completely reversible! In all of our clinics, we actually offer medication that breaks down the filler and dissolves the product quickly, if needed. 

 


 

Request an appointment today to have a FREE consultation with one of our Aesthetic RN Injectors. 

 

https://www.specialreviews.net/debunking-5-myths-about-fillers/

Healthy meal swaps that you’ll be thankful for

Holidays & Travel  Recipes & Kitchen  

Traditional Thanksgiving dishes are tasty, but can be unhealthy. Instead of going off-track with your diet plan, consider some of these healthy meal swaps for your favorite foods. Jan D’Atri shares 3 RM-Approved recipes great for a healthy holiday season: Cauliflower Mash, Roasted Brussels Sprouts, Pumpkin Spiced Caramel Apples.

Thanksgiving Meal Swaps

 

Cauliflower Mash

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Ingredients:

  • 1 head of cauliflower
  • ½ cup chicken or vegetable broth
  • 2 Tbsp non-fat milk
  • 1 Tbsp rosemary, chopped
  • 1 tsp garlic powder
  • Salt & pepper (to taste)

Directions:

Break cauliflower into florets and place in a large pot. Add enough water to cover the cauliflower and heat until water is boiling. Reduce heat to medium-low and simmer until the cauliflower is tender, about 12 minutes. While cauliflower is cooking, heat a small pan over medium heat. Spray with zero calorie non-stick cooking spray, add minced garlic and a pinch of sea salt. Sauté until garlic is tender and fragrant. Be careful not to burn the garlic.

Drain cauliflower and carefully place in a large food processor with sautéed garlic, salt, pepper and chives. Process until cauliflower is smooth. Transfer to a bowl, top with chives and serve.

 


 

Roasted Brussels Sprouts

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Ingredients:

  • 1 ½ pounds Brussels sprouts
  • ¼ teaspoon fine sea salt

Directions:

Preheat the oven to 425°F. Line a large, rimmed baking sheet with
parchment paper. To prepare your Brussels sprouts, slice off the nubby
ends and remove any discolored or damaged leaves. Cut each sprout in
half from the flat base through the top. On your baking sheet, spray with
zero calorie non-stick cooking spray, add the halved sprouts, and
sprinkle with salt. Toss until the sprouts are lightly and evenly coated.
Arrange the sprouts in an even layer with their flat sides facing down.
Roast the sprouts until they are tender and deeply golden on the edges,
about 20 to 25 minutes.

 


 

Pumpkin Spiced Caramel Apples

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Ingredients:

  • 1 apple (red), peeled and sliced into chunks
  • 2 tsp Swerve Ultimate Sugar Replacement (Brown Sugar)
  • ½ tsp pumpkin pie spice
  • Walden Farms Caramel Sauce

Directions:

Preheat pan on low-medium heat and spray with zero calorie
non-stick cooking spray. Add apples, Swerve brown sugar and
sprinkle with pumpkin pie spice. Simmer and stir constantly until
apples are soft and the sugar dissipates. Remove from heat and
place in small bowls, top with Caramel Sauce and extra
pumpkin pie spice.

 


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Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.

With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author, Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.

Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!

https://www.specialreviews.net/healthy-meal-swaps-that-youll-be-thankful-for/

Make the Holidays Healthier

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Healthy & Happy  

Break unhealthy habits during the holidays like overeating & making poor food choices with these tips.


 

Celebrations like Thanksgiving are traditionally centered around mealtime. However, in order to lead a healthy lifestyle, it is important to incorporate your learned knowledge of nutrition & portion control into your festivities.

 

You don’t have to give up the traditions you love in order to stay on track! The trick is to transform your thinking and come up with new, innovative ways to enjoy the day.

 

Easy ways to bring health to the table

 

Use substitutions

 

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There are plenty of ingredient swaps you can make in order to turn a traditionally unhealthy dish into a diet-friendly one! For instance, instead of mashed potatoes, you can prepare cauliflower mash. Or, instead of green bean casserole, you can prepare green beans by roasting or sautéing them.

 

Get healthy Thanksgiving recipe ideas by clicking here.

 


 

Say “no” to food pushers

 

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Although someone may pressure you to eat something you do not want to eat or eat more than you would like, it is important to stay strong! You have no obligation to submit to the desires of food pushers – just say “no thank you”. You are in control of your own destiny!

 

Click here to learn more about how to deal with food pushers.

 


 

Use the H.A.L.T. method

 

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The H.A.L.T. method is a great tool to use when you are looking to change your behavior when it comes to making food choices. The acronym H.A.L.T. stands for Hunger, Anger, Loneliness, or Tiredness – the 4 feelings that you should take into consideration that you might be trying to suppress when you have an urge to indulge.

 

By stepping back and reflecting on your emotions, you may find that your urges may be better satisfied in a different way.

 

Struggling with self control? Read Dr. Kim’s blog: 5 Tips for Better Self-Control

 


 

Looking for a partner to help guide you through your weight loss journey? Click here to request an appointment to meet with one of our licensed medical providers.

 

 

https://www.specialreviews.net/make-the-holidays-healthier/

8 Types Of Intermittent Fasting And How It Helps You Lose Weight

Date: 2020-11-06 12:55:10

From the warrior diet, alternate day fasting, one meal a day, 5:2 diet to spontaneous meal skipping and more, watch till the end to learn about all of them.

Other videos recommended for you:

WATCH 🎥: How To Lose Weight Fast With The Fruit And Protein Diet – https://www.youtube.com/watch?v=t7wu4SWpKrA&list=PL_fl96m7OLQX8Ls3btXcjCcFcxQ2C1djx&index=58

WATCH 🎥: Lose Weight With These Stomach Exercises & 21 Day Walking Plan – https://www.youtube.com/watch?v=m0phfRbFTBQ&list=PL_fl96m7OLQX8Ls3btXcjCcFcxQ2C1djx&index=43

#IntermittentFasting #IntermittentFastingWeightLoss #Bestie

Sources: https://pastebin.com/8c9MgiRN

Timestamps:
Intro – 0:00
1. The 16:8 Method – 00:55
2. The 5:2 Diet – 02:08
3. 20:4 Method – 02:42
4. One meal a day – 03:34
5. Alternate day fasting – 04:06
6. Eat Stop Eat – 04:41
7. The Warrior Diet – 05:43
8. Spontaneous Meal Skipping – 06:14
1. Reduced Calorie Intake – 07:05
2. Scientifically Proven To Help You Lose Weight – 07:35
3. Burns Body Fat – 08:15
4. Reduces Cravings – 08:42
5. Keeps Your Insulin Levels Low – 09:02

Music:
https://www.youtube.com/audiolibrary/music
https://www.epidemicsound.com/

Summary:
1. The 16:8 Method: This technique involves fasting every day for 14 to16 hours and restricting your daily eating window to 8-10 hours. Within the eating window, you can fit in 2, 3, or more meals. It’s also known as the Leangains protocol and was popularized by fitness expert Martin Berkhan.

2. The 5:2 Diet: This diet involves eating normally 5 days of the week while restricting calories to 500-600 for two days out of the week. It’s also called The Fast Diet and was popularized by British journalist Michael Mosley.

3. 20:4 Method: This is a type of time restrictive eating based on a 20 hour fast, with a four hour eating window. Generally, you can eat to your heart’s content during the four hour feasting, but by default, it is difficult to consume too many calories during such a short time frame.

4. One meal a day: This diet is where you limit your eating window to just one hour each day and fast for the remaining 23 hours. This is an extreme type of intermittent fasting, and can be an effective weight-loss strategy for some people.

For more information, please watch the video until the very end.
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https://www.specialreviews.net/8-types-of-intermittent-fasting-and-how-it-helps-you-lose-weight/