CONQUER FROM ISSUE IS S UE #5 | MAY 2 02 2
WITHIN
IN THIS
Combating Bathing Suit Anxiety Setting Up a Lifestyle of Health Cinco de Mayo Recipes
How Courtney H.’s Newfound Energy Helped Her Be There for Her Daughter
Combating Bathing Suit Anxiety The warm weather is slowly approaching. For many, this season is plagued by anxiety and self-doubt due to the pressure of getting ‘beach body ready’ and going dreaded bathing suit shopping. Are you experiencing massive anxiety and panic? Do you often think: • “Oh no, I can’t wear a bathing suit, I gained so much weight!” • “I don’t look good enough to wear a bathing suit, people will stare and judge me!” • “I need to stop eating, so I can wear a bathing suit this summer…” These and other thoughts flood our minds around this time of year. The emotional link of feeling insecure in connection to our bodies is widespread. Research conducted by Dove concluded that as many as 96% of women feel anxious about the way they look, and this problem is not exclusive to women. Over the past six years, the National Health Service stated the number of men admitted for inpatient hospitalization with an eating disorder had risen by 70%. At Red Mountain, we encourage positive body image. Now is the time to toss out the magazine mentality and get real about how people look in a bathing suit! Here are some strategies on how to become comfortable enough in your body to wear a bathing suit this season.
Choose The Right Bathing Suit for Your Body Type
Finding the right swimsuit can make all the difference. Do you feel more comfortable in a one piece or a high-waist bottom with a bandeau top? Do you like cut-outs or want something super full coverage? Trying on different bathing suit to find what looks best on you can work wonders for making you feel confident and excited at the pool or on the beach.
• • •
Find wide set strapped bikini tops for support if you have a bigger bust. Try on suits with ruffles up top if you have a bigger bottom, as this will help distract attention below. For apple shapes, plunging necklines and high-leg bathing suits help flatter your body shape as well.
Surround Yourself with Positive People
People who support and love you are always the best people to surround yourself with, especially when you feel insecure and uncomfortable. Head to the pool with friends or family members who make you feel confident. This will help you to focus on the fun you’re having rather than the way you look. It is important to avoid spending time with toxic people who often compare their bodies, complain about physical imperfections, or body-shame. It’s hard enough to deal with your own inner critic, the last thing you need is someone else’s critic!
Change Your Self-Talk
Speaking of inner critics, instead of criticizing your every flaw, pay attention to what your body does for you. Begin to recite: “My body does so much for me.” When you are critical of yourself and your body image, it can be difficult to appreciate how much your body does for you. Our bodies shelter us, take us to interesting places around the world, and carry us throughout life. Before putting on your bathing suit, take few minutes to write down everything your body does for you – take the time to express gratitude for yourself and your body. This will cultivate a more loving attitude towards your body, rather than focusing on the flaws.
Know You Are Not Alone
More people have bathing suit anxiety than you know! Fitness magazine reports the following survey results:
• • • •
18% would rather go to the dentist or walk on hot coals than wear a bathing suit. 60% admit to being their worst critic when asked to pick problem areas on their body. 45% plan to wear a cover up at the beach on account of bathing suit anxiety. 50% would turn down an invitation that requires wearing a bathing suit altogether.
Not everyone is ‘comfortable’ or ‘confident’ in a bathing suit – most people aren’t, no matter their body type, even though many act as if they are.
Know That the Media Portrays Unrealistic Body Standards
Surprisingly, even though almost 70% of U.S. women are above a size 14 in clothes, a.k.a. “plus-size”, only 2% of women in the media are “plus-size”. So instead of following “aspirational” accounts that feed into unrealistic portrayals of bikini bodies, try supporting and following influencers and role models who inspire you to be a better friend to yourself.
Adopt A Carefree Attitude
There’s something admirable about kids’ attitudes at the beach. Their carefree attitudes are something to embody and aspire towards. Instead of being self-conscious about what they’re wearing, they’re busying themselves with splashing in the water and finding treasures. Adopting a similar attitude is key to having fun this summer!
Be Honest with Where You’re At
If you’re still not comfortable enough to wear a bathing suit, or if you want to wear a cover-up – there’s nothing wrong with that! Focus on how far you have come instead of how far you have to go. As you move forward with your RM weight loss journey, you will undoubtedly gain confidence. Remember the tips above, and be patient. Take it one step at a time. For additional support, call 800-239-7830 to schedule an appointment with Dr. Kim Feinstein, Red Mountain’s Licensed Clinical Psychologist and Behavioral Weight Loss Specialist.
CINCO DE MAYO RECIPES
30
Mental Health DAY Challenge
Nearly 450 million people worldwide are living with a mental illness, reports the Anxiety & Depression Association of America (ADAA). Whether you suffer from a mental illness or not, taking care of your mental health is an important part of your RM weight loss journey. May is Mental Health Awareness Month and we encourage you to try our 30 Day Mental Health Challenge and take your self-care to the next level.
Day 1
Day 2
Day 3
Day 4
Day 5
Meditate for 10 minutes in the morning and learn “How to Create a Morning Routine”.*
Write a list of things you are grateful for.
Detox from social media for the day.
Try a deep breathing exercise.
Journal dump about your day and discover other “Ways to Boost Your Energy”.*
Day 6
Day 7
Day 8
Day 9
Day 10
Track your hydration for the day.
Try a new RM3®-approved recipe.*
Take a 20-minute walk while listening to music, and read “Why Walk?” to strengthen your purpose.*
Try a new, easy workout with one of our “3 Quick & Easy Exercise Circuits”.*
Spend an hour outside.
Spicy Shrimp Taco Lettuce Wraps
Makes about 1 serving of vegetables.
INGREDIENTS
INGREDIENTS 1 cup fresh chopped tomato 3 tbsp lemon juice 1 tbsp apple cider vinegar (optional) 2 cloves garlic, crushed and minced 2 tbsp firmly chopped onion ¼ tsp chili powder ¼ tsp fresh or dried oregano Cayenne pepper, to taste Fresh chopped cilantro Salt and pepper, to taste
Makes about 4 servings.
Salsa
Day 11
Day 12
Day 13
Day 14
Day 15
Read a book for 15 minutes.
Make an RM3® Chocolate Protein Shake for a quick, healthy lunch.*
Go to bed 30 minutes earlier.
Do a light 30-minute “At Home Workout”.*
Meditate for 10 minutes before bed.
Day 16
Day 17
Day 18
Day 19
Day 20
1 lb. of medium shrimp peeled & deveined 1 clove garlic, crushed and minced 1 tablespoon cayenne pepper ½ tsp. chili powder ½ tsp. cumin ¼ tsp. salt Juice from one lime 1 head of romaine lettuce Zero-calorie non-stick cooking spray
Make a list of five small goals you want to achieve this year and “Become a Weight Loss Goal Getter”.*
Make your favorite RM3®-approved breakfast, like “Rosemary and Thyme Egg Skillet”.*
Do one random act of kindness for a stranger.
Wake up 30 minutes earlier.
Declutter a room in your house.
DIRECTIONS
DIRECTIONS
Day 21
Day 22
Day 23
Day 24
Grab a medium bowl and whisk together lime juice, cumin, chili powder, garlic, and salt. Mix in shrimp until it is covered. Coat a skillet in zero-calorie non-stick cooking spray. Throw mixture onto skillet on high heat for 2-3 minutes per side or until shrimp is cooked thoroughly. Place two romaine lettuce leaves on top of each other. Put 4-5 shrimp pieces on the lettuce and top with salsa, if desired!
Puree ingredients in food processor for smooth salsa or chop ingredients by hand for chunkier salsa. Add spices and chill in the refrigerator for 10 minutes or more to allow flavors to blend.
Day 25
Stretch or do yoga for 20 minutes, and try one of our “Yoga Poses to Aid Digestion” after you eat.*
Keep the television off all day.
Practice a new hobby like drawing or learning an instrument.
Tell 3 friends or family members that you love them.
Unfollow any social media accounts that don’t bring you joy.
Day 26
Day 27
Day 28
Day 29
Day 30
Declutter your email inbox.
Take a bath to relax and unwind before bed.
Try a new RM3®-approved dinner, like “Lobster Salad”.*
Relax and rejuvenate your skin before bed with RM Night Renewal Cream.*
Watch the sunset and reflect on your growth.
*Go to redmountainweightloss.com/blog for more details on these daily challenges.
CINCO DE MAYO RECIPES
Setting Up a Lifestyle of Health
4 Tips from Heather Wright, FNP-C & RM Clinical Assistant Director, that she found helpful in changing her health legacy:
Tip #1: Take One Day at A Time
Makes about 2 servings.
Spicy Margarita Mocktail
INGREDIENTS
INGREDIENTS
4 cups cauliflower crumbles Splash chicken broth or water ½ medium onion, finely diced 2 medium plum tomatoes, diced 2 garlic cloves, minced 2 tbsp tomato paste ½ tsp cumin ¼ tsp smoked paprika ¼ tsp cayenne pepper 1 tsp salt freshly ground black pepper, to taste Chopped cilantro
1 cup ice 1 cup of club soda 1 orange 2 limes ½ tsp of salt ½ a jalapeño pepper, sliced
Mexican Cauliflower Rice
DIRECTIONS Heat skillet over medium-high heat. When hot, add the onions and tomatoes, and sauté until just tender, about 2-3 minutes, along with a little water or chicken broth. Add the garlic and cauliflower and sauté until the cauliflower is just tender, about 2 minutes. Add the tomato paste, cumin, paprika, cayenne, salt and pepper. Stir to evenly coat the vegetables and cook for 1 minute or until heated through. Add chopped cilantro and serve.
Sometimes slipping up on one meal can turn into an entire day–and sometimes a week–of poor eating. Remember that even though you may have messed up at lunch, you can refocus with healthy eating at dinner. If you make a mistake or have a food slip-up, get right back on track! Forming healthy, daily habits will make choosing healthy choices an automatic process, and it will require less discipline over time to complete healthy tasks, like meal prepping and going for a daily walk. Habits take anywhere from a few weeks to a few months to form, so be gracious and patient with yourself. Consistency is key.
Makes about 1 serving.
DIRECTIONS Wet the rim of a tall glass and sprinkle salt on the rim. Pour ice and club soda in the tall glass. Slice orange and limes in half and squeeze juice in the glass. Add slices of jalapeno peppers to your desired spice level. Enjoy!
Tip #2: Be Nice to Yourself
If you would have told me 10 years ago that I would be healthy, happy, half my physical size, and counseling others about weight loss, I never would have believed it. I am here to tell you that you can change your family legacy, too. The work throughout your journey won’t always be easy, but it will definitely be worth it when you see the positive changes in yourself and your loved ones.
”
- Heather Wright
When you are heavy, people think the easy answer is simple: eat less and work out. It sounds easy enough, but when you are feeling down about your weight, then those “simple” tasks aren’t so simple. Being kind to yourself has many emotional and mental health benefits and is crucial both during your weight loss, and after to avoid rebound weight gain. A kind attitude towards yourself will build your confidence and foster a positive attitude that will contribute to reaching your weight loss goals. It’s easy to be hard on yourself, feel down, beat yourself up, and use food to soothe the pain, but this results in the cycle of weight gain — sometimes more than your initial loss. Change that cycle. Be kind to yourself throughout the entire process! Reflect: Do you fall off of your diet plan when you are stressed, emotional, poorly prepared, etc.? What can you do to replace the habit of eating as a coping mechanism?
Tip #3: Give Yourself Permission to Change And Excel
If you have a critical circle of friends and family, this could negatively impact your weight loss journey – but it is not impossible to overcome. Remember that you are in control of your own future! Their words do not have to define you or your future.
Tip #4: Dream Big
You may want to lose 50, 100, or more pounds. Visualize where you want to go and make sure that your daily decisions move you toward your vision. Take the time to imagine your new, healthy body. Take the time to imagine eating delicious, healthy portioned food. Take the time to imagine being confident and finally doing all the things that you couldn’t do because of the weight. You can change your legacy and start a new trend of healthy living for yourself and your loved ones. I am proof that it is possible!
How Courtney H.’s
Newfound Energy Helped Her Be There for Her Daughter Being overweight made me very self-conscious. I had a really hard time wearing cute clothes or going to nice events because I didn't feel pretty in anything. I hated the mirror and the scale. One day, I tried on clothes that were ‘my size’ but they were all too small. I got on the scale, and the number I saw made me cringe – I had never been that big before. In the past, I never have had problems with self-esteem, but there I was, just disgusted with myself. I also had little to no energy. I would come home from work and sit on the couch and not want to do anything or get anything done, which is difficult when you are trying to be a role model for your
toddler. I never wanted my daughter to see me uncomfortable in my own skin, so I knew I needed to get healthy for her. She deserves a mama who isn't constantly exhausted. My main goal was just to feel good about myself again and to be healthy. I wanted to lose at least 50 pounds or more, but to me, it wasn't just the number – it was about me feeling comfortable in my own skin. I just had no idea where to start. My mom heard about Red Mountain Weight Loss on the radio, and we signed up that day. Without Red Mountain and the support of the staff I could not have done this. I have learned how to eat. I have realized I do not have to make 4 different sides with each meal.
NOW
I have had my moments. I have had days I have felt defeated, but that is okay and I just kept remembering every day is a new day.
Before, I hated the way I looked and I didn't want to find clothes or go shopping for events because it would just make me depressed. Now, I want to go out and dress up! Instead of coming home and sitting on the couch every night like I did before, I finally have the energy to play with my child. Seeing the positive change in myself is an amazing feeling. I never thought that I would be 50 pounds lighter 7 months later. I have gone down 3 pant sizes and 2 shirt sizes.
THEN
I no longer cringe when I try on clothes. I love going places and dressing up now because I am confident. I know my 4-year-old can see how much happier I am.
- Courtney H. lost 50 lbs.
MAY SPECIALS
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Your Quick Guide to Juvéderm® Filler
Juvéderm® fillers are a great way to help restore volume and aid to smooth your wrinkles, plump your lips, and volumize the cheek and mid-face area to achieve a more youthful appearance. Our Aesthetic injectors have extensive knowledge of the facial anatomy and the aging process and undergo cutting-edge training routinely. We carry the Juvéderm® collection of fillers, which are hyaluronic acid fillers. Hyaluronic acid is a natural substance in the skin that delivers nutrients and helps keep skin plump and hydrated. Starting in our early 30s, we lose close to 3ml of bone and tissue from our face each year. Each Juvéderm® syringe contains 1ml of filler, which is less than ¼ teaspoon of product – that is a very small amount!
How much volume in a syringe? The results of filler treatments are
immediate. You may also have some mild temporary swelling to the area that will
resolve in 48-72 hours. The majority of our Juvéderm® fillers last 9-12 months or
longer. Thus, this requires only annual
touch-ups and treatments. Juvéderm® fillers have well-documented, rigorous
studies supporting the safety and efficacy of the product.
1 ml
2 ml
3 ml
4 ml
5 ml
1ml = 1 Syringe
This patient’s goal was to look less tired. She was injected with a total of 5 syringes in the following areas: • 1 syringe of Juvéderm® Ultra Plus was placed in the temples to give support to the lateral brows and open the eyes.
• 2 syringes of Juvéderm® Voluma was placed in the mid cheek to support tear troughs, which improved the deepness and
darkness under the eyes and softened the nasolabial folds (lines that run from the corner of the nose to the corner of the mouth).
• 1 syringe of Juvéderm® Ultra Plus was placed in the corners of
the nose to give support to the upper lip and further soften the nasolabial shadowing.
• 1 syringe of Juvéderm® Voluma was placed in the marionette
lines (lines that run from the corners of the mouth down to the
chin) to support the corners of the mouth and improve the jowls.