March Newsletter | Red Mountain Weight Loss - TX

w e o r l f N E ED T O s

BLOOM A ND SO D O

YOU ISSU E #3 | MARCH 2 02 2

IN THIS ISSUE Growing Good Habits & Goal Setting

How to Host a Farm-to-Table Dinner

Fresh Herb-Inspired Recipes

Chris E.'s Life-Changing Transformation

SETTING YOUR GOALS What does your life look like...

GROWING GOOD HABITS Growing good habits is like sowing the seeds for success.

Habits are the foundation for long-term results. Here’s what you have to do to reap the healthy rewards.

Set Your Goals

Setting your goals helps you to visualize a positive outcome and plan for the future by doing action steps in the present. Think about your priorities, something that is more important than other things and that needs to be done, and your commitment, the state or quality of being dedicated to a cause or activity. It is imperative that you make your health a priority, and that you make a whole-hearted commitment to the cause.

Prepare for Growing Pains

When you first attempt to complete your goals, discomfort may arise. Feelings of fear, uncertainty, and doubt, or a combination of all three, are anxiety-inducing, but completely normal. As humans, we’re hardwired for stability and predictability. When we try something new, we reach outside of our comfort zones, and we have to go through the discomfort in order to see change. You have to learn how to tolerate discomfort when faced with hard choices. For instance, when you’re grieving, eating unhealthy foods, and faced with choosing between a piece of fruit or ice cream, this is exactly where it takes commitment and courage each time to overcome the discomfort. Managing your emotions is key to moving forward.

Cultivate a Growth Mindset

Positive and optimistic thinking will yield positive and optimistic results. A growth mindset

1 month from now?

2 months from now?

3 months from now?

What are your top three goals?

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2.

3.

How are you going to make your goals a priority? is simply the belief that our basic abilities can be developed and improved through dedication and hard work. By contrast, a fixed mindset makes us resist challenges for fear of embarrassment or humiliation; avoiding experiences that would help us grow. You can cultivate a growth mindset by taking on challenges and new experiences, despite feelings of fear or apprehension.

What obstacles are you anticipating and how will you overcome them?

Cook RM3® Healthy Foods

What new challenges will you take on to cultivate a growth mindset?

It takes planning and support to make this a habit. Meal planning and meal prepping will help you avoid junk food in the long-run, and you don’t have to do it alone. We provide appetite suppressants to curb cravings, offer supplements to boost your mood and energy levels, and have a huge repository of RM3® recipes for meal inspiration.

The day you plant the seed is not the day you eat the fruit. Be patient and stay the course.

FABIENNE FREDRICKSON

HOW TO HOST A

MARCH

RECIPES INGREDIENTS

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Set an ambience

The first thing you want to do with hosting your farm-to-table dinner is to create an atmosphere. Rustic vibes can be accomplished by taking care of small details such as mason jars for drinkware or centerpieces, hand-written name or menu cards, and bohemian blankets and pillows on the ground – wood pallets optional. To achieve a cozy, outdoor feel, incorporate fresh, colorful bouquets of flowers on the table, and hang up string lights and lanterns for a cozy, lit-up space. Ultimately, you want your guests to feel welcomed and excited for the night to come.

Source ingredients

Review your menu and see which ingredients you can shop and source local ingredients from your garden and/or local farmer’s market. Consider utilizing aromatic herbs that will be sure to make your dishes pop, from basil to rosemary to mint. You can use various herbs in different dishes, and can even include them in the drinks you serve (fresh mint in mocktail mojitos, for instance).

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Set an RM3®-approved menu that’s inspired by the spring season

Next, is the crucial step of curating a menu. Create an RM3®-approved menu that’s inspired by the spring season.

Refer to the Red Mountain Recipe app® for hundreds of recipes for inspiration, from appetizers to entrees, to desserts.

Take your time in picking your items, and keep in mind that seasonal ingredients will make your dishes stand out even more with flavor and inspiration.

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• 3.5 oz. of shrimp • 2 Tbsp of fresh cilantro, finely minced • 1 Tbsp of fresh mint, finely minced • 1 tsp of fresh Italian parsley • 1 clove of garlic, crushed and minced • 2 Tbsp of lemon juice • Salt and pepper, to taste • Zero-calorie non-stick cooking spray

SHRIMP WITH MINT & CILANTRO

• Sauté the garlic with a little bit of zero-calorie non-stick cooking spray and lemon juice in a small frying pan • Add shrimp, cilantro, mint, and parsley • Stir fry together until shrimp is cooked and coated with herb mixture • Add a little extra water or lemon juice if necessary • Garnish with lemon wedges

INGREDIENTS • • • • •

Host and have fun

Don’t forget party favors for your guests!

Consider filling mason jars with a bouquet of fresh flowers and your favorite herb seedlings that they can take home to nurture for their own garden. Personalize with a hand-written note, along with your favorite inspired RM® recipe.

DIRECTIONS

1 package of Miracle Noodle® variety of choice Walden Farms® Garlic & Herb Pasta Sauce, to taste 8 cherry tomatoes, halved 1 Tbsp fresh basil, chopped Salt & pepper, to taste

DIRECTIONS

GARLIC HERB "PASTA"

• Prepare noodles according to directions on the package • Place Garlic & Herb Pasta Sauce in a saucepan and

simmer on medium-high heat • Add noodles and basil • Salt & pepper, to taste • When ready, portion and serve • Garnish with cherry tomatoes

MARCH

RECIPES INGREDIENTS • 1 cup of lettuce mixed • 1/2 cup of arugula • 1/8 cup of fresh rosemary • 1/8 cup of fresh basil • Pinch of fresh sage • Pinch of fresh mint • 2-3 Tbsp of Walden Farms® vinaigrette of your choice • Edible flowers (optional)

SPRING HERB SALAD

DIRECTIONS • Wash and dry herbs and lettuce • Keep in mind that sage and mint are stronger herbs, so use sparingly • Tear the herbs and lettuce into bite sized pieces • Add edible flowers, if desired • Toss with Walden Farms® vinaigrette

RED MOUNTAIN'S

5 FAVORITE HERBS & BENEFITS

Have you ever wanted to plant your own herb garden? Herbs have been utilized for their healing properties since ancient times, and many of them contain antioxidants, vitamins, and minerals. We encourage you to grow your own garden and use herbs in your favorite RM3® meals.

ROSEMARY

Rosemary has been used since ancient times for its healing properties. Rosemary helps to fight infection, boost your immune system, and improve blood circulation. It is a rich source of antioxidants, is anti-inflammatory and antimicrobial, and is often used to aid with digestion.

BASIL

As one of the oldest herbs out there, basil has been used in many cultures for its flavor and healing properties. Basil, like rosemary, is a rich source for antioxidants and aid with digestion. In addition, basil can cleanse your skin and helps fight depression.

SAGE INGREDIENTS • Bundle of asparagus • Juice of 1/2 lemon, with rind • 1 Tbsp of Bragg ® Liquid Aminos • 1 clove of garlic, crushed and minced • 1/4 tsp of rosemary • Dash of garlic powder • Dash of onion powder • Salt and pepper, to taste • Cayenne pepper, to taste

GRILLED ASPARAGUS WITH ROSEMARY LEMON SAUCE

DIRECTIONS • Marinate asparagus in lemon, garlic, salt, cayenne pepper, and Bragg® Liquid Aminos • Steam or grill asparagus spears to desired degree • In a small saucepan, place remaining lemon marinade along with lemon rind, 1/2 cup of water, spices, and cook until pulp starts to come out • Save the other half of your lemon for garnish • Reduce liquid by half. Remove lemon rind and pour over grilled asparagus • Garnish with sliced lemons and salt and pepper, to taste

Sage is earthy, aromatic, and densely packed with nutrients. Sage contains a number of vitamins and minerals, including: magnesium, zinc, copper, vitamin A, vitamin C, and vitamin E. In addition, it contains a high amount of antioxidants and is also antimicrobial.

MINT

Mint is a popular ingredient for beverages (teas, cocktails), and can be found in sauces, salads, and other dishes as well. Known for its cooling properties, mint is a dynamic flavor that can be applied in dried and fresh forms. It’s packed with vitamin A and antioxidants.

THYME

Thyme can be used as a mood booster, as it contains carvacrol, which increases dopamine and serotonin levels. It contains magnesium, copper, iron, fiber, vitamin A, and vitamin C. This is a great combination for boosting immunity.

STAR PATIENT

CHRIS E.'S LIFE-CHANGING

TRANSFORMATION “I’ve always been overweight; I just love eating. Even as a teenager I carried some extra pounds. Over the years, the weight had added up and there seemed to be no stopping point. I had tried many diets before, with some measure of success on a few, but ultimately failed in gaining control of my weight. Worse yet, once the diet was “over” I went back to my unhealthy eating habits. My frustration and low selfesteem over this had caused me nothing but grief.

I always considered myself “healthy, just heavy” as my physicals, lab work, and blood pressure were always in the clear. Unfortunately, as a firefighter/paramedic I am not only required to be healthy, I am also expected to be physically capable. For years I had been able to meet minimum standards, but I knew that my physical capabilities were not what they should be. I was getting slow and tired, and the future of my career and health looked bleak.

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!

NOW

I had heard about the RM3 program from a DJ on the radio and it only took me a year of procrastination to finally get up the nerve to schedule an appointment. I did not walk into the office full of determination and drive, rather, I walked in with my low self-expectations and some measure of defeat already setting in. When I walked out of my initial assessment, I had hope, purpose, and a sense of empowerment, feeling that “I can do this!”. I fell into the program wholeheartedly and did not waiver. Within the first month I saw results like I had never seen before in any other diet I had tried. I could have stopped there and told myself, “that’s good enough,” but I also knew that I could keep going, so that’s what I did. Every time I went in for a shot or had an appointment, I received nothing but encouragement and support from everyone at Red Mountain.

As the months rolled on and the pounds kept on shedding, my self-esteem and capabilities improved significantly. My life-long friends and people that hadn’t seen me during my journey have been shocked at my transformation—some didn’t recognize me at first!

THEN

I am proud to say that I have reached my goal. I am confident that with my newfound habits I will continue to make healthy choices daily.

-Chris E. lost 146 lbs.