May Newsletter | Red Mountain Weight Loss

LET STRENGTH, HOPE & COURAGE G U I DE YO U TO SUCCESS

IS SU E #5

MAY

in this issue:

1

Shop products online

3

Creative ways to celebrate your loved ones

5

Printable success planning guide

2

Navigating the pandemic

4

Advice from Dr. Kim on avoiding weight gain

6

How Lorraine S. found hope

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Red Mountain Products

D E L I V E R E D T O YOU Now more than ever, it is imperative that we stay on top of our health. We understand that it has become increasingly more difficult to find certain healthy products, so we’ve made it easier to access our most popular products from home.

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FAT BURNER PLUS SHOTS Fat Burner PLUS Shots are a key component of our medical weight loss programs. Now, they are available for direct shipment to your home. Please contact your preferred location to order.

REAL PATIENTS, REAL STORIES We asked patients like you to share what they are doing to stay on track.

Here’s what they had to say:

Don't deprive yourself of your once-favorite foods and avors.

Just discover new ways to make them, new ingredients to use, and new cooking processes. @mrsgowin, Instagram

Keeping a photo journal on Instagram has really helped me tackle my meals and keep on track. Also, alarms and timers to remind me to take my meds.

@28.days.at.a.time, Instagram

For a chance to be featured, be sure to follow @redmountainweightloss on Facebook, Instagram, and Twitter and add #redmountainway in your posts.

#REDMOUNTAINWAY

Keeping a routine has helped me always know what's coming next. With anxiety being high, less surprises helps.

@ashleyann85, Instagram

A BETTER WAY TO

CELEBRATE Celebrations are a little different right now, since eating out at restaurants & many leisure activities aren’t an option today. However, celebrating with a home-cooked meal can be just as much fun and even healthier! Here are 2 different ways to get creative, give thanks to your loved ones, and make memories that will last a lifetime while still feeding the whole family:

Kitchen Team-building

Family Cook-off

How it works:

How it works:

Select a healthy meal that’s fun to make & easy to personalize. Then, spend quality time with your loved ones by putting it all together!

Choose a main ingredient, then organize a friendly cooking competition between your family members where each creates their own dish! After everything is prepared, serve appropriate portions and vote on the winner.

Ex. Personal pizza making, buffalo cauliflower bites + multiple dips, homemade meatballs, lettuce wrap bar, shaved ice + toppings bar

Ex. Dish must use green beans, dish can only be made with food from the pantry, etc.

RECIPES Kitchen Team-building

Family Cook-off: Green Bean 2 Ways

Sweet & Sour Green Beans I NG R E D I E NT S 1 can green beans 1 Tbsp Stevia® 1 Tbsp apple cider vinegar 2 Tbsp chopped onion 2 tsp liquid aminos Salt & pepper (to taste)

Personal Pizza (makes 1; multiply recipe as needed)

IN G RE DIE N T S 1/2 head cauliflower (or 2 cups cauliflower rice) 2 egg whites 1 can tomato sauce (no sugar added) 2 Tbsp Italian Seasoning 1 tsp cayenne pepper 1 clove garlic, minced

D I RE C T I O N S: Drain liquid from green beans & rinse under cool water; set aside. In a bowl, whisk together Stevia®, apple cider vinegar, liquid aminos, salt, & pepper to create the sweet and sour dressing. Add green beans & toss to coat. Then, heat a skillet to medium-high heat. Spray with a little 0-calorie cooking spray and sauté onions. Once onions are translucent, add green beans and stir. Next, pour about ¼ cup of water into the pan, cover, and simmer for about 5 minutes. Remove from heat & serve hot.

Serve with additional dressing if desired.

Green Beans in Tomato Sauce

D IRE CTIONS:

I NG R E D I E NT S

If not already prepared, make cauliflower “rice” by chopping a head of cauliflower into florets. Then, use a grater or food processor to create the “riced” pieces.

Thoroughly remove all excess moisture with a clean paper towel. Once cauliflower rice is prepared, combine with egg whites to create dough. Transfer dough onto a baking sheet lined with parchment paper and greased with a little zero-calorie nonstick cooking spray and shape dough into a large patty, about 8 inches in diameter. Then, bake in an oven preheated to 350 degrees F for about 15 minutes. Remove from the oven, allow to cool, then flip onto a new piece of parchment paper and bake for another 15 minutes

1 can green beans ½ cup canned tomato sauce 2 Tbsp diced onions 2 tsp oregano 1 clove garlic, minced Salt & pepper (to taste)

To prepare sauce, sauté minced garlic in a sauce pan using a little 0-calorie nonstick cooking spray. Once fragrant, add canned tomato sauce, Italian seasoning (or seasoning of choice, cayenne pepper, salt & pepper.

Bring to a boil, then allow to simmer, covered, for 10-15 minutes.

D I RE C T I O N S: Drain & rinse green beans; pat dry & set aside. Heat a saucepan to medium-high heat & spray with a little 0-calorie nonstick cooking spray. Add garlic and onions and cook until fragrant. Then, add oregano, salt & pepper to sauce and stir well to combine. Once combined, add green beans. Cover the pot and allow to simmer for 5-10 minutes. Scoop out green beans with a slotted spoon to get rid of excess sauce & serve hot.

For more RM3®-approved recipes, download our latest e-book: Meal Planning Made Simple | 5 Days of Recipes

AVOID WEIGHT GAIN DURING QUARANTINE By: Dr. Kim Feinstein, Psy.D. Clinical Psychologist & Weight Loss Specialist

Rates of emotional eating have increased as uncertainty regarding the global pandemic continues to rise.

With more time than usual at home, it is common to turn to eating as a coping mechanism. However, it is important to realize that what feels like a satisfying solution only provides short-term effects. In the long-term, bigger problems can ensue.

THE CYCLE OF EMOTIONAL EATING

1

increased stress levels

3

serious health problems such as obesity, heart disease, and diabetes

2

unhealthy eating habits

BREAK THE CYCLE A healthy diet and lifestyle improves the immune system. At this time especially, it is important to create lasting, positive lifestyle and behavioral changes. In order to avoid the dangerous cycle of emotional eating, here are four things you can do to break the cycle and avoid unwanted weight gain:

MAINTAIN A POSITIVE MINDSET Don’t let the quarantine be an excuse to overeat! Maintain a ‘weight loss mindset’ during this pandemic by identifying intrusive thoughts and replacing them with healthier ones that will keep you on track! You will know you have a positive mind-set when you instinctually expect success, feel motivated, and lean towards healthier lifestyle choices.

CLEAN OUT YOUR KITCHEN Surrounding yourself with healthy foods will make it more likely that you will eat healthier.

So, spend some time purging your pantry and fridge of unhealthy and tempting foods.

Even during this pandemic, healthy and nutritional foods are still available. When shopping, focus on nutritional foods that will help you stay full, like lean meats and vegetables.

MONITOR YOUR PORTION SIZE

When you are at home, it is easy to eat right out of the bag, snack from containers, and drink out of cartons. However, if you don’t monitor your portion size by measuring your food prior to consumption, you are likely to experience weight gain as a result of unintentionally eating more.

Tip: Use small plates and bowls when eating! Research indicates that using smaller plates can trick our brains into thinking that we are eating more.

NEVER GIVE UP

Without temptation from friend groups and social outings, now is an especially great time to create lasting, positive lifestyle and behavior changes. With the proper mindset, you can lose weight, keep it off, and stay healthy during this pandemic and for a lifetime!

For more information on this topic and tips from Dr. Kim, visit redmountainweightloss.com/blog

H OW L O RRA I N E S.

FOUND HOPE TH RO UG H HER JO U RN EY

“My entire life, controlling my weight has been a losing battle…”

I’ve tried all kinds of diets that promised weight loss, but they either did not work or caused my preexisting conditions to get worse. So, when my primary physician said “you need to lose 50 pounds,” I was overwhelmed.

To me, “diet” is a bad word. However, my doctor let me know about Red Mountain’s RM3 program and suggested that I try it. He told me that he heard some great success stories about Red Mountain and the RM3 diet.

So, I decided to look into it.

I am so glad that I did, because I lost 85 pounds while on RM3 over a 7-month period! I now can walk to do my shopping and can do things that I have not been able to do with the excess weight, including tying my own shoes. I’ve had people who I have not seen in a while totally amazed that I lost so much weight!

BEFORE

“RM3 did not feel like a diet!

I was eating the same foods I eat every day, just with some adjustments.”

I especially loved the Red Mountain app, because the recipes and tracker functions made it easy to stay on target with my goals. I love shrimp, so the Pad Thai recipe was perfect for me -- I make it over and over again!

Continue reading

NOW Also, I fell in love with the chocolate shakes (but have tried them all and still use the vanilla one to make pancakes).

The staff at Red Mountain never made me feel ashamed for being overweight. Rather, I felt like I was a part of a family. Every person I talked to always greeted me with a smile & welcoming tone and were always willing to answer any questions that I had.

Now, I am following the Lifetime Maintenance guidelines to help me stay on track. I have maintained my weight loss, even throughout holidays, weddings and passing of a loved one. Life has its ups and downs, but I believe my healthy life style will remain the same with the guidance given to me by Red Mountain. I have recommended and will continue to recommend Red Mountain to anyone who is truly looking to lose weight – even those who have a medical condition like me! If I see myself slipping for any reason, I know where I am going to go back to!

- Lorraine S.,

-85 lbsÂ

Dr. Kim’s

SUCCESS PLANNING GUIDE Answer the following questions to be proactive in making a plan to combat negative responses to high-stress situations. Print this page or hand-write your responses and keep in a place that is accessible for ease of reference.

If I have a slip-up, what steps can I immediately take to get back on track?

Ex. schedule an appointment with my medical provider, get rid of unhealthy foods in my home

What kind of negative thoughts should I look out for that may impede my efforts to get back on track? Ex. “I am too stressed” “I already blew it,” “I can’t find the foods I need,” I’m never going to be able to do this”

What positive and encouraging thoughts can I recite to help me get back on track?

Ex. “I can do this,” or “I am choosing to start over immediately”

How can I positively reward myself after I get back on track? Ex. Purchase a new outfit, have a spa day, take a long bath

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