navigating covid-19 - red mountain weight loss...2020/03/01 · your weight loss behaviors. •...

Navigating COVID-19THE RED MOUNTAIN WAY

01 HOW TO STAY ON TRACK 02 COPING WITH EMOTIONAL EATING TRIGGERS 03 WHAT TO DO WHEN FOOD

SUPPLY IS LIMITED

04 THINGS TO DO WHEN YOU’RE STUCK AT HOME 05 3 WAYS TO MAKE CANNED

VEGETABLES TASTE FRESH 06 HOW TO SHOP FOR FOOD

You are now dealing with an ever-changing environment and massive disruptions to your daily life:

You are quarantined, isolated from friends, and worried about your health, finances, and food supply. You are either working from home or temporarily unemployed. Your children are home from school and you have become their new teacher. Plus, if that is not enough, you are gravely concerned about the fast-spreading coronavirus. Talk about stress!

At this time, it is important to remember that you are not alone! This unprecedented reality is impacting many people’s lives, not to mention their health and diet regimes.

If you are like 27% of Americans, you seek comfort in food. In stressful times, food can be one of the easiest and fastest ways to self soothe. However, emotional eating causes rapid weight gain & erodes self-esteem by perpetuating feelings of guilt, shame, and inadequacy. Furthermore, it can weaken your immune system and worsen your mood. None of these outcomes are ideal at a time when trying to stay positive and optimistic is critical.

While you are quarantined and practicing social distancing, there are many ways to stay on track and continue achieving your goals. Here are some tips for keeping you on track when you and your loved ones are trapped at home

1. CREATE STRUCTURE AND ROUTINESStick to your normal eating schedule and continue to follow your RM meal plan, even if your daily routine has changed. Also, make a commitment to schedule some form of exercise every day. Finding ways to stay active is beneficial for your mental and physical health in addition to your weight loss goals.

2. STAY MINDFULMuch of emotional eating is unconscious and occurs automatically & mindlessly. Are you physically hungry or emotionally hungry? Always ask yourself this question before eating.

3. HOLD YOURSELF ACCOUNTABLEAlways keep track of what you're eating! A recent study actually suggests that self-monitoring what foods you consume is the most effective way to lose weight. The participants who lost the most weight in said 6-month study spent just under 15 minutes per day recording what they ate and drank.

4. PREVENT EMOTIONAL EATINGIn order to stop emotionally eating, you have to put something in its place. Write down a concrete list of all the healthy, non-food related activities that give you the relief you are seeking. Below are several strategies to help you end emotional eating!

• Try a short meditation. If you are overwhelmed with your new reality, put in your air pods and listen to a quick-guided meditation. Meditation has been proven to help curb binge eating as well as reduce anxiety and depression.

• Work on a puzzle. Not only does this serve as an alternative to food, but it’s also a fun family activity to do while you are stuck at home.

• Call someone who always makes you feel better, play with your cat or dog, or ask a family member for a hug.

• Release your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk.

• Pamper yourself with a warm cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket.

• Read a book, watch a comedy show, or turn to another activity you enjoy.

5. PR ACTICE GR ATITUDEThe coronavirus pandemic is a very upsetting situation; however, we all have things for which to be grateful. Are you grateful that your family remains healthy, or that you have a comfortable home or place where you can stay safe? Research indicates that practicing gratitude impacts the neurological pathways that promote positivity. Thus, having a positive mindset is linked to healthier eating habits!

6. M AINTAIN A POSITIVE ATTITUDENow more than ever it is important to maintain a positive attitude. If you stop and purposefully think positive thoughts and self-talk phrases, you can have a significant impact on your weight loss behaviors.

• This too will pass• I can survive my feelings without eating• I can and will continue to follow my RM meal plan• Just because I want it, doesn’t mean I have to have it• I can do this

B Y: D R . K I M F E I N S T E I NPsy.D., Red Mountain Weight Loss Clinical Psychologistand Weight Loss Specialist

How to Stay On Track

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Coping with EmotionalEatingTriggers

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In times of high stress and hardship, it can be easy to turn to food as a means of comfort. However, this can easily spiral out of control. As such, here are a few tips on how to avoid going down a negative path:

STEP 1: DEL AYAs the intensity of a craving builds, it feels like it will last forever. However, research indicates a craving typically lasts for about 25-30 minutes before subsiding. So, before you give in to your craving, I encourage you to delay as long as possible. If 25-30 minutes seems like eternity, start with 5-minute intervals and work your way up to 30 minutes. It gets easier the more you practice this!

STEP 2: DISTR ACTWhile you are delaying, it is important to distract yourself with something pleasurable other than food! Try to do something that evokes an opposite emotion from the one that is triggering you. Some examples include reading a book or magazine, playing an enjoyable game on your computer, tablet, or phone, calling a friend.

STEP 3: DISTANCEWhile you are “delaying” and “distracting”, it is best to distance yourself from any food source. This will help minimize the likelihood of giving into the craving.

STEP 4: DETERMINEIf the craving is still intense and the previous 3 D’s are not helping, I encourage you to determine, “How will eating make me feel in the LONG TERM?” We know that it will give you relief for only 20 minutes, before needing another “dose.” So ask yourself, “Is emotional eating in line with my goals?”, “Why is weight loss and weight management so important to me?” See if you can self-talk your way to success.

STEP 5: DECIDEIf all of the above D's are still not helping and you must indulge in your craving, decide the following:

• How much am I going to eat? Will I eat the entire bag of chips? Or will I just have some?

• Where am I going to eat the food? Am I going to eat it in my pantry, car, standing up, etc.? Or, am I going to eat at a table and enjoy the experience?

• How fast am I going to eat? Will I stuff the food in my mouth rapidly, or, will I chew slowly and savor each bite?

• With what hand will I eat? I encourage you to eat with your non-dominant hand (i.e., if you are right-handed, eat with your left hand and visa versa). This will slow you down and prompt you to respond to your craving rather than react to it with old habits.

B Y: D R . K I M F E I N S T E I NPsy.D., Red Mountain Weight Loss Clinical Psychologistand Weight Loss Specialist

THE 5 D 'S

What To Do When Food Supply isLimited

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Given the current events, it can be more challenging than usual to access healthier RM-approved foods that are recommended for you while on your weight loss journey. However, staying on track is certainly not impossible! With the proper guidance and tools, everyone has the means necessary to continue staying healthy. As a medical provider, here are my tips for staying healthy while navigating the issues of today during the coronavirus outbreak:

REMEMBER THAT PROTEIN COMES IN DIFFERENT FORMSAt this time, animal proteins are in high-demand and may be difficult to find in stock. As such, protein intake can be maintained in other forms, such as egg whites & protein shakes!

PROTEIN SHAKESWe have plenty of Red Mountain’s exclusive protein shakes for purchase online that come in a variety of tasty flavors and are popular amongst our patients! Typically, patients are asked to limit their intake to 2 per day. However, given the circumstances, patients should feel welcome to consume as many shakes as are allowed within their protein guidelines.

EGG WHITESEggs are tasty & a great source of protein! If you cannot find them at your local grocery store, the Farmer’s market or local farm may be a great resource. Remember, too, that egg whites may be frozen -- so stock up when you find some to keep in your freezer!

STAY INFORMED Although shelves are clearing quickly due to "food hoarders," remember that stores are continuing to receive deliveries of supplies on a very regular basis. Ask a representative if they are able to share information regarding that store’s delivery schedule. With this information, you will be able to ensure that you are shopping at the best times.

Soon enough, however, "food hoarders" will change their purchasing habits as they enjoy their stockpile. Furthermore, stores will be better equipped for the increase in food demand during the coming weeks.

CHOOSE FRESH FOODMost people are focused on purchasing canned and frozen goods, which means that fresh fruits and vegetables are still in good supply! As such, be sure to take advantage of produce where available in your area! If you’d like, you can freeze your own food to make it last longer!

Although fresh food is best, remember that frozen vegetables and fruit are great options too. However, be sure to confirm that it does not contain any added sugars.

SHOP LOCALMany local growers distribute their food straight to you from their farm or at farmers markets. If your go-to grocer has run out of your favorite items, consider one of these options as an alternative.

B Y: D R . S H E L LY K O C H E RM.D., FACOG, Red Mountain Weight Loss Medical Director

*Be sure to browse Red Mountain's array of products online, including our high-protein, low-calorie drinks & shakes.

Being confined to your home can easily lead to feelings of frustration and boredom. Although you may be practicing social distancing, this does not mean that you cannot do the things that you love! Read below for our suggestions on what to do while trying to stay protected during the COVID-19 (Coronavirus) outbreak:

LEARN TO COOKNow is the perfect time to develop your cooking skills! While you’re home, you have the opportunity to trial-and-error healthy recipes like these until you’ve perfected them.

For an abundance of recipes, be sure to download the Red Mountain app on the Apple app store or Google play.

FOLLOW AT-HOME FITNESS VIDEOSBeing at home does not have to mean spending your entire day on the couch! Boost your endorphins and keep your body in shape by working out from the comfort of your own home.

With a quick online search, you can find hundreds of at-home workouts for any skill level.

DO SOME SPRING CLEANINGRe-organize your kitchen cabinets, bedroom, garage or pantry! Getting rid of clutter from your home can help you feel revived and motivated to focus on what’s important. Plus, you can make sure that the tools that you need to stay on-track are easily accessible for when you need them.

Don’t know where to start? Here’s some ideas:• Separate program-friendly foods from foods

that may tempt you to go off-track• Re-fold your clothes so that it’s easier to get

dressed in the morning• Set up a space in your garage/living room

designated to at-home workouts• De-clutter your closet & donate unwanted items

SPEND TIME OUTDOORSNow that many of the activities that you and your family may have previously been involved in have been postponed, this is a great time to enjoy your immediate surroundings by venturing outdoors! Take advantage of the opportunity to take your kids out on nature walks, hikes, bike rides, or have a picnic at a local park.

PR ACTICE SELF-CARETreat yourself to a warm bath, face mask, or whatever makes you feel relaxed and good about yourself! Make this self-care activity of your choice a routine event that you can look forward to each day.

Self-care ideas:• Paint your own nails• Read a good book• Deep-condition your hair• Do a craft/paint/draw• Stretch• Listen to your favorite music• Journal (see below)

JOURNALAn increase in the body’s stress hormone is associated with weight gain and other negative effects. To combat this, set aside some time during the day to reflect on your feelings & opinions regarding current events, relationships, or whatever else is on your mind. By getting things written down on paper, you will be better able to process your emotions and cope with them in a healthy manner.

V I D E O - C H A T W I T H F R I E N D SSoftware like Facetime, Skype, Zoom, & more easily allows us to connect face-to-face with our loved ones, regardless of location! Use this to your advantage and keep up with those who you would normally spend time with by scheduling virtual coffee dates, simultaneously watching movies, or simply talking about your interests!

Things To Do When You’re Stuck at Home

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Canned vegetables have a negative reputation for having an unappealing taste. Due to their being soaked in a brine for preservation purposes, canned foods are often described as “metallic-tasting.”If cooked right, however, canned foods can taste just as good as farm-fresh options!

USE THE BL ANCHING METHODAfter draining your vegetable of choice, allow them to sit in a pot of boiling water for about two minutes. Then, drain the vegetables again and transfer them immediately to a bowl of ice-cold water.

USE SEASONINGSSeasonings like garlic powder, onion powder, dried basil, oregano, and chili powder can be used in different combinations to give your vegetables an extra kick of flavor without adding extra calories.

ITALIAN SEASONING• 1½ tsp dried oregano• 1 tsp dried thyme• ½ tsp dried basil• ½ tsp dried rosemary• ½ tsp dried sage

CREOLE BLEND• 2 tsp paprika• 2 tsp garlic powder• 1 tsp onion powder• 1 tsp dried oregano• 1 tsp dried thyme• 1 tsp cayenne pepper

CURRY POWDER• 2 tsp ground coriander• 2 tsp cumin• 1 tsp ground turmeric• ½ tsp chili powder• ½ tsp pepper• ½ tsp fennel seed

For the best-tasting results, drain and rinse vegetables, cook as desired (in a pan, grilled, etc.), then toss with seasoning before serving.

COOK WITH CITRUS JUICEInstead of cooking your vegetables with oil, use the juice of a lime, lemon, or orange to give your vegetables a bit of extra flavor!

TANGY GREEN BEANS

INGREDIENTS• 20 oz canned green beans• ¼ tsp salt• ¼ tsp garlic powder• Dash of chili pepper flakes• Lemon juice

DIRECTIONSHeat a medium skillet over medium heat and spray with zero-calories nonstick cooking spray. Drain the canned green beans and add to the skillet with salt, garlic pepper and chili flakes. Sauté for about 5-6 minutes unti green beans are heated and slightly browned on sides. Serve and top with lemon juice.

3 Ways toMake CannedVegetables Taste Fresh

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If you’ve been to the grocery store lately, you have likely experienced the frustration of not being able to purchase the foods that you normally buy. As such, the reality of staying on-track with your diet may seem bleak.

However, eating healthy when your go-to options aren’t there isn’t impossible! If you plan accordingly, it’s far easier than you may think. TIP #1: ARRIVE EARLYAlthough it may seem like there is a food shortage by the looks of store shelves, this is only temporary. Stores are quickly running out of non-perishable foods due to panic-buyers who are trying to keep their homes stocked, but there is more than enough food to go around!

Grocery store employees work after the store closes to restock shelves, which means that the most options are available during early-morning hours. Thus, the best way to guarantee that you’ll be able to purchase the foods that you need is to arrive before everyone else.

TIP #2: SHOP WITH A PL ANBefore you go to the grocery store, make a list of the foods that you want to purchase and the amount that you need in order to ensure that you have enough food to last until your next trip. This way, you’re not wasting unnecessary time in the grocery store or tempting yourself with foods that you shouldn’t be purchasing when trying to stay healthy.

TIP #3: HAVE A BACKUP PL ANStore shelves have been clearing fast, so don’t be alarmed if your local grocer runs out of your favorite food choices before you make it to that aisle! Avoid panic by bringing along a list of foods that you could substitute for your initial choices of fruits, vegetables, etc.

TIP #4: LOOK INTO MEAL DELIVERY SERVICESIf you are not comfortable going to the grocery store yourself or would rather not deal with the hassle, many companies are now offering delivery options. For instance, the following companies can deliver fresh food right to your door:

• Amazon• Walmart Online Grocery Delivery• Target• HelloFresh• Blue Apron

If you don’t feel like cooking, any of these options are great alternatives to takeout:

• Postmates• UberEats• DoorDash• GrubHub

How to Shop For Food

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800.239.7830 | REDMOUNTAINWEIGHTLOSS.COM

REQUEST A VIDEO APPOINTMENT TO MEET WITH OUR MEDICAL PROVIDERS FROM THE COMFORT AND SAFETY OF YOUR OWN HOME

“As always it is a priority to ensure the health and well-being of our Red Mountain community. During these times as you are coping with changing environments and disruptions from your daily life, it is more important now than ever to stay positive and optimistic. Please contact us if you need a partner to walk with you and keep you on track to manage your weight–– even during this unprecedented reality.”

D R . S U Z A N N E B E N T Z , D . O .Founder & Chief Medical Officer, Red Mountain Weight Loss

navigating covid-19 - red mountain weight loss...2020/03/01 · your weight loss behaviors. •...

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