August 2023 Newsletter | Red Mountain Weight Loss

PE A K

How to Lose Weight While Getting Back to Your Routine

Worksheet: RM Weekly

Meal Planner

No Mess, One Dish Recipes

Sheryl B. Didn’t Know the Scale Could Go in Reverse

HOW TO LOSE WEIGHT BACK TO YOUR ROUTINE WHILE GETTING

Summer has offcially drawn to a close, which means it is time to return to healthy routines. Here are a few tips to help you stay on track with your diet.

WORK STOCK YOUR OWN STASH

Make sure you have healthy snacks on hand so you can avoid the temptation. RM Protein Bars and Shakes make ideal snacks in between meals.

SCHOOL BUY HEALTHY CONVENIENCE FOODS

Your supermarket has pre-cut fruits and vegetables that you can grab when you need something to munch on while out and about dropping off and picking up kids.

SOCIALIZING CHECK THE MENU BEFORE YOU GO

Look at the menu online and select a meal that can be customized to ft your diet. This allows you to focus on friends and family while you’re out rather than the menu.

DRINK SMART

A soda or energy drink may sound like a good idea when you need a midday energy boost. However, they’re empty calories with little nutritional value. Buy a reusable water bottle and keep it flled with water and fruit slices for a hint of favor.

BATCH COOK

If your weekends are as busy as your week, you can cook ahead with a slow cooker, instant pot, or air fryer. Throw in your ingredients for your family’s other favorites, and let the appliance do the work.

OFFER TO HOST

You don’t have to go out to have a social life. Offer to host an event at your place, so you can control what’s served and stick to your diet plan. If you are invited to a party, volunteer to bring a healthy dish.

RESTART YOUR ROUTINE AFTER SUMMER

DON’T SIT WHEN YOU CAN STAND

Research shows that staying stationary for long periods can harm your health. Our bodies are built to move and doing so for 3 minutes every hour can help with weight loss.

Use this worksheet to help you gain the motivation you need to get back into your routine this season.

WO O P

FIND TIME TO RELAX

Stress not only impacts your ability to maintain a healthy weight — it can prevent you from losing weight. Take a few minutes for some “me” time to relax and de-stress during the day.

SUGGEST A GATHERING NOT FOCUSED ON FOOD

Find events that you’ll enjoy that keep you in touch with your social life without focusing just on food. You could have a board game night, start a book club, or see a concert.

WISH OUTCOME OBSTACLE PLAN

What is a wish that you want to accomplish? Your wish should be challenging but practical.

Example: I want to lose 20 lbs in a month.

My wish:

What would be the best thing to come out of this?

Example: I’ll have a sense of satisfaction when I look in the mirror and feel better in my body from healthier eating habits.

The best outcome:

What is the main obstacle that might prevent you from accomplishing your wish?

Example: I have too many social functions and activities planned in the next two months.

My obstacle(s):

What can I do to overcome this obstacle? Make a when-then plan.

Example: When I eat out at a restaurant, then I’ll look at the menu before I arrive and choose a healthy meal option.

When then I will

MEAL PLANNERWeekly

Use this worksheet to help you plan your grocery list with RM-approved foods for the week ahead.

Sheet Pan Roasted Vegetables

Recipe Yields: About 15 cups of vegetables

INGREDIENTS

• 8 zucchinis, peeled and chopped (about 8 cups)

• 3 cups asparagus, cut into bite-sized pieces

• 16 cherry tomatoes (about 1 cup)

• 2 red onions, sliced (about 1 cup)

• 1 red bell pepper, sliced (about 1 cup)

• 1 yellow bell pepper, sliced (about 1 cup)

DIRECTIONS

• 2 Tbsp fresh lemon juice

• 1 tsp dried rosemary

• 1 tsp dried thyme

• 1 tsp dried oregano

• 2 bay leaves, crushed

• 2 cloves garlic, minced

• 1 tsp lemon zest, grated

• Salt and pepper, to taste

• Zero-calorie nonstick cooking spray

1. Mix all the ingredients in a large mixing bowl. Cover and chill for at least 2 hours, and preferably overnight.

2. Preheat oven to 400°F.

3. Spray a large roasting pan with zero-calorie nonstick cooking spray. Roast the vegetables, uncovered, for 20 mins, or until the tomatoes have split and the edges of some of the vegetables are starting to crisp.

4. Remove from the oven and stir before returning to the oven for another 20 mins. At this time, reduce heat to 200°F and continue cooking until vegetables are tender, turning every 20 mins.

FOR FLEX™ PATIENTS

Top with crushed walnuts (4).

Spinach & Turkey Egg White Bites

Recipe Yields: 16 oz. of protein, 2 cups of vegetables

INGREDIENTS

• 6 oz. of deli turkey, chopped, cut into bite-sized pieces

• 2 cups spinach

• 12 egg whites

• Salt and pepper, to taste

• Zero-calorie nonstick cooking spray

DIRECTIONS

1. Preheat oven to 400°F.

2. Spray a muffn tin with zero-calorie nonstick cooking spray.

3. Add spinach to a pot with water and cook until tender, about 15 mins.

4. Remove spinach from the pot and place on a cutting board. Once the spinach is cooked enough to handle, chop into bite-sized pieces.

5. Line each muffn tin with a slice of deli meat. Then, add the cooked spinach evenly between all 12 cups.

6. Add an egg white to each muffn tin. Add salt and pepper to taste.

7. Bake for 15 min. and enjoy!

FOR FLEX™ PATIENTS

Serve with 1/4 of an avocado.

ONE DISH Recipes NO MESS

Sheet Pan Pesto Chicken

Recipe Yields: 16 oz. of protein, 5 ¼ cups of vegetables

RESISTANCE BAND EXERCISES

You Can Do Anywhere

INGREDIENTS

• 16 oz. chicken breasts, diced

• ¼ cup basil pesto

• 1 cup mushrooms, cut in half

• 1 red pepper (or 1 cup cherry tomatoes)

• 1 head broccoli, cut into forets (2 cups)

• 1 zucchini, cut thickly (1 ¼ cups)

• Salt and pepper, to taste

• Zero-calorie nonstick cooking spray

DIRECTIONS

1. Preheat oven to 400°F.

PESTO INGREDIENTS

• ¼ cup chicken broth or water

• ¼ cup fresh basil leaves

• 2 Tbsp apple cider vinegar

• 3 cloves raw garlic

• 2 Tbsp lemon juice

• ¼ tsp dried oregano

• Salt and black pepper, to taste

Looking for a workout that builds strength and muscle? These resistance band exercises create a full-body workout that you can do anywhere.

STANDING SIDE TAPS

Stand with your feet hip-width apart and the resistance band around your ankles. Shift your weight so that you are standing on your right leg; press down through the heel. Slightly bend your knees. Then, lift the left leg out to the side so that it is completely straight, tapping the toe on the ground. Bring it back to the center. Repeat 10 times and then switch to the right side.

GLUTE KICKBACKS

Real Talk

with our experts

Why am I not losing the weight?

Losing weight can be a challenging process for many people. Despite following strict diets and exercise routines, some individuals may struggle to shed those extra pounds. You may be struggling to lose weight because you are:

Cinnamon-Vanilla Breakfast Pudding

Recipe Yields: 2 oz. of protein, 1 cup of fruit

2. Purée the ingredients for the basil pesto in a food processor. Set aside.

3. Add chicken and mushrooms to pan. Spray with zero-calorie nonstick cooking spray and toss with 2 Tbsp of pesto, seasoning with salt and pepper to taste. Bake in oven for 8 mins. Remove from oven and drain excess liquid.

4. Add red pepper, broccoli, and zucchini, tossing with 2 Tbsp pesto. Bake another 8 mins. until chicken is fully cooked.

FOR FLEX™ PATIENTS

Top with pine nuts (1 Tbsp.)

Stand with your feet hip-width apart and the resistance band around your ankles; bend your knees slightly. Shift your weight so that you are standing on your right leg. Step the left leg back behind you and straighten the leg, reaching through the heel. Then bring it back to the center. Repeat 10 times and then switch sides.

BICEP CURL

Hold one handle in each hand and step on the center of the band with both feet hips-distance apart. Slightly bend your knees and pull your abs in. Keeping your upper arms glued to your sides, pull the band up toward your shoulders into a bicep curl, then release back to the starting position. Repeat 10 times.

Eating less but not picking nutritious foods: It’s not just about cutting calories. You also have to change the type of foods you consume. Focus on the quality of the calories. Foods high in fber and nutrients will assist in satiety, causing you to eat less naturally.

Not looking at the whole picture: We tend to view weight loss as a short-term issue, but it is a long-term journey. Patience and consistency are imperative to your success.

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INGREDIENTS

• 1 package Miracle Rice*

• 1 RM Vanilla Thick & Creamy Protein Shake*

• 1 cup strawberries, diced

• Cinnamon, to taste

DIRECTIONS

1. Prepare the Miracle Rice as directed on the package. Be sure to cook on a hot pan for at least 5 mins. to reduce the amount of water.

2. After cooking Miracle Rice, put it in a bowl and add in the prepared RM Vanilla Thick & Creamy Protein Shake. Stir well.

3. Add in the diced strawberries and top with cinnamon.

4. Refrigerate for at least 4 hours to thicken. Can be heated up or eaten cold!

FOR FLEX™ PATIENTS

Top with almonds (6) or pecans (4).

*Available online or in all Red Mountain locations.

Eating too many healthy fats: Even good fats have calories and will add up quickly! Refer to your Guidebook for your prescribed portion sizes. The Red Mountain Food Trackers or an app like MyFitnessPal™ can help you assess the amount of healthy fats you consume daily.

Distracted when you eat:

When you eat in front of the TV or scroll on your phone, it can lead you to miss signals from your body on when you are full. It’s best to avoid this practice and eat your meals at the table rather than in front of a screen.

BRITTANY BARLETTA, NP

Sheryl B. Didn’t Know Her Scale Could Go in Reverse

Being overweight hindered the things I liked to do. I huffed and puffed as I trailed behind others on hikes or walking my dog. I tried to avoid small confned places or crowds because I felt I took up a lot of space. I was afraid to try new activities like tennis, pickleball, or golf because I lacked the energy or didn’t want to risk injury.

I saw a photo of myself in 2020 and couldn’t believe that that was me. I was trapped in a shell of a body I’d become so accustomed to. If I didn’t do something, I was headed down a path of diabetes or a heart condition. It planted the seed in my mind that it might be time for a complete lifestyle change.

I had tried other diets in the past with no such luck. I knew if I had done what I did before, it wouldn’t give me the sustainable results I wanted. I had always driven past Red Mountain Weight Loss® and wondered what it was all about. My husband encouraged me to call, and that’s where my journey to a healthier lifestyle began.

In my frst month of RM3®, I didn’t know my scale could decrease! This motivated me to stay committed to the diet. I even had more energy, less hunger, and less cravings for once.

The positive changes I experienced after I had reached my goal weight were incredible. I can now easily shop for clothes in the Small section. I’m able to sit and cross my legs on a paddle board. To top it all off, I can play with my grandson and not be the grandparent sitting on the sidelines.

I felt healthier, lighter, and more confident.

– Sheryl B. lost 94.4 lbs on RM3®