September 2023 Newsletter | Red Mountain Weight Loss

PEAK

SEPTEMBER 2023

The Savings of Weight Loss

Healthy Tips by the Decade

Exercises You Can Do at Your Desk

Healthy Weeknight Dinner Recipes

How Allison A. Dropped 7 Pants Sizes & Regained Her Confidence

Patient, Kristen T., lost 190 lbs

The Savings of WEIGHT LOSS

How much time and money do you invest in your health? It’s no surprise that many people think that living a healthy lifestyle is expensive. However, the true cost of being unhealthy could be much higher.

Here is how achieving a healthy weight will have a direct impact on your long-term health and well-being:

• Improves mobility. For every pound lost, you lose about three pounds of stress on your knees and about six pounds of stress on your hips. This means less joint pain, so daily tasks (like walking) become easier.

• Fewer medications. Better overall health means reduced need for blood pressure, cholesterol, diabetes, or other medications.

• More energy. When someone loses weight, their energy levels will improve. Plus, your body can function much better when it’s supplied with nutritious food.

• Better sleep. Weight loss reduces issues like sleep apnea and improves sleep quality, which leads to more energy throughout the day.

• Higher self-esteem. Not all the benefts of weight loss are physical. You may experience higher self-esteem and a more positive outlook on life.

Why My Journey Was Worth Every Penny

“I absolutely think the cost drove me to be more successful. If I was going to spend that much money on myself, I had to make it work. As a result, feel like I’ve gotten my life back — and I don’t think you can put a price tag on that. I would do it again in a heartbeat!”

– Becky M. | 47 lbs. lost

“I think it’s the money not spent sometimes that people don’t think about. If I hadn’t found Red Mountain and continued down that path, who knows what kind of medical issues and heart disease I’d be looking at? I was able to get years back on my life.” – Maria C. | 85 lbs. lost

“Red Mountain is an investment in yourself, your time, and your will. When I fnally reached my goal weight, I felt like I had won the lottery ticket for my health! I’ve been given a fresh start to be who really want to be, both physically and mentally.” – Robert S. | 70 lbs. lost

HOW MUCH DOES IT COST TO BE OVERWEIGHT?

• Frequent doctor visits

• Higher medical insurance

• Cost of medication for chronic diseases (e.g., high blood pressure, type 2 diabetes)

• Higher grocery and restaurant costs

HEALTHY LIVING TIPS BY THE DECADE

Each decade welcomes new health milestones. Follow these tips to help you live well at every age.

SAVINGS & BENEFITS OF WEIGHT LOSS

• Fewer medical bills and doctor’s visits

• Fewer medications

• Lowers risk for diabetes, heart disease, and stroke

• Increased life expectancy

• Healthy lifelong eating habits for self and family

In Your 30s:

FOCUS ON 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.

THINK LONG TERM

The eating pattern you choose to adopt in your 30s has a signifcant impact on disease risk as you become older. Eat your vegetables, consume lean proteins and healthy fats. Good habits today will be rewarded in the future.

KEEP YOUR BONES HEALTHY

The density and strength of your bones gradually begin to decline in your 40s and increase your risk of osteoporosis. Weight-bearing exercises like strength training and walking are great for your bones and can help with weight loss.

FOCUS ON STRESS MANAGEMENT

In Your 40s: In Your 50s: In Your 60s:

When you are stressed, your body responds by releasing the hormone cortisol. This can set off a series of biological events that may lead to an increased appetite with more cravings and a propensity to store fat in your belly.

PLAN AHEAD

Now that the kids have grown up and moved out, you might cook less than you used to. It’s time to focus on meal planning so you don’t always rely on going out to eat. Plan ahead by chopping fresh veggies on the weekend, making soups you can freeze, and having healthy, convenient food options ready in a pinch.

TURN OFF THE TV

Studies have found that if you eat in front of the TV when it’s turned on, you may consume 13-25% more calories. Tune into your mindful eating habits by powering off the TV and listening to your body.

WRITE IT DOWN

Keeping a food diary or journal aids in weight loss because it keeps you aware and accountable for the food choices you make throughout the day. A study found individuals who used a daily food diary had double the weight loss compared to those who did not.

CARRY A WATER BOTTLE

Dehydration can often be masked as hunger and the risk of dehydration increases after age 65. Therefore, staying fully hydrated with water and water-rich fruits and vegetables like caulifower, celery, broccoli, and spinach is essential.

You’ve Reached Your Goal Weight ...

Congratulations! You’ve reached your weight loss goal — but the journey is not over. Your next steps in Lifetime Maintenance are critical to your long-term success.

THE 3 PILLARS OF WEIGHT LOSS MAINTENANCE

Increase your muscle mass by establishing a regular exercise regimen. Choose enjoyable, achievable exercise that fts your new lifestyle. This can include activities like running, swimming, or whatever appeals to you.

Focus on the foods and nutrients that best serve your body This will be slightly different for everyone — but the goal is to establish a diet that works long-term.

HEALTHY Weeknight D n RECIPES

MEATBALL INGREDIENTS

• 8 oz. lean ground turkey

• 2 Tbsp onion, chopped

• 1 clove of garlic, minced

• Walden Farms® Italian Dressing

• Liquid Aminos

Identify any negative thoughts and replace them with positive self-talk to keep you on track for successful weight loss maintenance. Individuals who frame weight loss as either on or off a diet rather than a new lifestyle often return to their previous habits.

5 TIPS TO SUCCEED AFTER REACHING YOUR GOALS

1. Keep a Food Journal

This can help you identify your eating habits once on Lifetime Maintenance. The Red Mountain Food Trackers or apps like MyFitnessPal™ are effective tools to help document your food intake.

2. Stay Hydrated

Water not only acts as a natural appetite suppressant — it boosts your metabolism and supports your weight loss efforts. We recommend drinking at least half of your body weight in ounces per day.

3. Don’t Forget To Move Your Body

We recommend that you incorporate at least 150 minutes of physical activity per week into your routine. Practice a mix of cardio and musclebuilding exercises to maintain your success.

4. Prioritize Sleep

Sleep deprivation is linked to poorer food choices, increased hunger and calorie intake, decreased physical activity, and ultimately, weight gain. A consistent sleep schedule can help you with weight management.

MAINTAIN YOUR RESULTS

Control Kit

The Control Kit is designed to help provide long-term success as you maintain your weight loss over time.

• Boosting your metabolism

• Blocking consumed carbohydrates

Instant Pot Meatballs & Marinara Sauce

Recipe Yields: 8 oz. of protein, about 4 ¼ cups of vegetables

MARINARA SAUCE INGREDIENTS

• 4 large tomatoes (about 3 ½ cups)

• 1 cup chicken or vegetable broth

• 6 oz. can of tomato paste (¾ cup)

• 2 Tbsp minced onion

• 1 Tbsp dried basil or fresh rolled and chopped basil, to taste

• 2 cloves of garlic, crushed and minced

• 1 tsp dried oregano

• Salt and pepper, to taste

• Cayenne pepper, to taste

• Pinch of marjoram

DIRECTIONS

5. Weigh Yourself Daily You’ll be able to catch little ups and downs in weight faster, which allows you to make small changes throughout the day to help you stay on track. The best time to step on the scale is in the morning without clothes and before eating or drinking.

1. In a heated pan, sauté onion and garlic until fragrant. Then, transfer to a bowl and combine with ground turkey along with a splash of Walden Farms Italian Dressing and a little bit of Liquid Aminos. Once combined, shape the turkey into balls. Set aside.

2. Set Instant Pot to Sauté. Once hot, add the ingredients for the sauce. Cook until heated through, about 5 mins.

3. Place the meatballs into the Instant Pot and submerge in the marinara sauce.

4. Cover the Instant Pot with the lid and adjust to SEAL. Set to MANUAL for 7 mins.

5. Once fnished cooking, let it naturally release for 5 mins. and then quick release.

FOR FLEX™ PATIENTS

Top with shredded cheese (1/8 cup).

Zucchini & Mushroom Sauté

INGREDIENTS

• 1 ½ cups mushrooms, sliced

• 1 cup zucchini, julienned

• 2 tsp fresh basil, chopped

• Salt and freshly ground pepper, to taste

• Zero-calorie nonstick cooking spray

DIRECTIONS

1. Spray a skillet with zero-calorie nonstick cooking spray. Heat over high heat.

2. Add zucchini, mushrooms, and basil, and cook to desired tenderness.

• Stabilizing insulin levels

• Enhancing fat metabolism

Kit includes: Carb Control, CLA, Carnitine Metaboost, Resveratrol, and (4) Fat Burner+ Boosters.

Fat Burner+ Boosters

These contain nutrients, amino acids, and vitamins to help boost your metabolism, energy, and maintain weight loss.

Ignite™

This is one of our most popular supplements that helps to enhance weight loss while increasing whole-body energy.

3. Season with salt and pepper.

FOR FLEX™ PATIENTS

Top with feta cheese (½ oz.)

Recipe Yields: 2 ½ cups of vegetables

HEALTHY

INGREDIENTS

• 3.5 oz. chicken breast, cubed

• 1 8 oz. package of Miracle Rice™*

• 2 cups chicken broth (or substitute 1 cup water for 1 cup of broth)

• 1-2 cups celery chopped

• 1 Tbsp minced onion

• ½ tsp organic poultry spice blend

• 2 cloves garlic, crushed and sliced

• 1 bay leaf

• Cayenne pepper, to taste

• Salt and black pepper, to taste

DIRECTIONS

1. Bring chicken stock to a boil.

2. Add Miracle Rice, onion, garlic, and spices.

3. Add chicken and vegetables and simmer on low heat for 20 mins. or more until chicken are tender and fully cooked.

FOR FLEX™ PATIENTS

Add 2 cups of vegetables from the Approved Foods list.

Savory Chicken Soup

Recipe Yields: 3.5 oz. of protein, 1-2 cups of vegetables

6 SIMPLE EXERCISES

You Can Do at Your Desk

Did you know that most of us sit at a desk for eight (or more) hours a day? Taking just a few minutes out of your busy day to move could make a big difference. Here are six exercises to help you stay ft and maintain energy throughout the workday.

UPPER BODY Arm Pulses

Stand up at your desk with arms by your sides and palms facing behind. Pulse the arms backward for 20 seconds, keeping them as long and straight as possible.

Push-Ups

Place your hands fat on your desk, a little wider than shoulder-width. Lower yourself down toward your desk, keeping your core tight. Then push back up until arms are straight but not locked. Try to do 20 reps.

LOWER BODY Chair Squats

Stand up from your chair, lower your body back down, stopping right before you sit back down. (Keep your weight in your heels to work your glutes). Then stand back up again. Repeat 10 times.

Standing Rear Pulses

INGREDIENTS

• 1 large apple (about 1 cup)

• ½ cup Walden Farms® Marshmallow Topping

• 1 Tbsp water

• ½ tsp cinnamon

• Stevia, to taste

DIRECTIONS

1. Preheat oven to 400°F. Peel, core, and slice apple. Place chopped apple in a small baking dish.

2. Add water, spices, and Stevia to dish. Toss apples in mixture and bake for 15-20 mins.

3. Top with Walden Farms Marshmallow Topping.

FOR FLEX™ PATIENTS

Top with crushed walnuts (4).

Apple Bake

Recipe Yields: About 1 cup of fruit

Holding the edge of your desk for support, bend one leg behind you, fexing the foot. Raise your heel a few inches, then release slightly and press your foot directly behind you. Continue to alternate between lifting your heel, then pressing it back. Do 20 to 30 reps, then switch sides.

CORE

Seated Bicycle Crunches

Sit in your chair with your feet fat on the foor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position. Finish 15 twists, then repeat on the other side.

Oblique Twists

Sitting upright and with the feet hovering over the foor, hold onto the edge of your desk. Next, use the core to swivel the chair from side to side. Go back and forth 15 times.

Real Talk with our experts

Can I still lose weight during menopause?

Patients often complain that the hormonal shifts of menopause come with a side order of extra pounds. Careful attention to diet and exercise is important, as is setting reasonable and achievable weight loss goals during this time. Here are a few healthy lifestyle habits that will help you to sail through this time of transition:

Exercise

Muscle mass declines as we get older due to decreased activity levels. Therefore, an exercise routine incorporating strength training can help mitigate that effect by maintaining and building muscle mass. Remember that strength training will not make you “bulky” but actually make it easier to shed unwanted pounds.

Healthy & Balanced Eating

Following a medically supervised weight loss meal plan is more important than ever. Such guidelines will help you to reduce your caloric intake without skimping on nutrition. Your RM Provider will create an individualized meal plan to help you lose the weight and keep it off.

Reduce Carbohydrate Intake

Most of us have noticed how that cookie shows up on our thighs much faster than when we were in our 20s. Replace excess carbohydrates (like sugar and starch) with lean proteins and fresh vegetables.

Get Support

Surround yourself with family, friends, and loved ones who support your desire and efforts to live a healthy lifestyle. Better yet, team up and make the lifestyle changes together! It’s easier to stay accountable when you have supportive people around you.

DR. SHELLY KOCHER, M.D., FACOG RM Medical Director

*Available online or in all Red Mountain locations.

Allison A. Dropped 7 Pants Sizes & Regained Her Confidence

I’ve tried other diets in the past that felt like they consumed my whole day. It frustrated me because it would work for the frst 10 to 15 pounds, and then I’d plateau for a few months. I had done everything I was supposed to but didn’t see the results as fast as I wanted.

When I started with Red Mountain Weight Loss®, I was nervous. The holidays were right around the corner, and I didn’t want to miss out and not be able to eat the foods I enjoyed. I decided that my health and family were too important and that I just needed to try it.

The frst thing I noticed about RM3® was how great I felt immediately. I had energy and felt refreshed.

After my 3rd daughter was born, I struggled to lose the pregnancy weight — not to mention the weight I had gained before this pregnancy. I also noticed I had less energy, was more tired, and things like my daughter sitting on my lap felt uncomfortable due to the extra weight I was carrying in my stomach.

When COVID-19 happened, I gained the pregnancy weight back and then some, which put my weight at an all-time high. I felt like I was setting a poor example of health for them. How could I encourage them to live healthy lifestyles if I was unwilling to do the same? I decided to make a change for the sake of my family and kids. My 40th birthday was soon, and I didn’t want to be in poor health. It needed to become a priority.

My husband was very supportive and helped create delicious meals, so I never felt deprived or missed out. He even got excited because he felt like he had started to eat healthier too!

My frst milestone occurred when I went jeans shopping. I started at a size 20 at the beginning of my weight loss journey. I bought a size 16, and then a few weeks later, I had to buy another pair (a size 12) because I had lost more weight. Then, my mom gave me some jeans she didn’t want. They were a size 8 — and they ft! I was so excited because the last time I was that size, I was 14 years old.

I have tried to lose weight my whole life but found it too diffcult to stick to a plan long-term or maintain the weight loss after losing 20 pounds. I thought my body was just “comfortable” at a certain point, which was why I always returned to a certain weight. RM3 showed me that sticking to a plan and continuously seeing results is possible. I’m so glad I decided to take that frst step and try the program. I wish I had done it sooner!

– Allison A. lost 91.8 lbs on RM3®

I started to see RESULTS pretty quickly, which kept me motivated.