August 2022 Newsletter | Red Mountain Weight Loss - TX

SIMPLE HABITS

Did you know that individuals who reach their goal weight create routines and stick to them? Routines not only teach you healthy habits but also teach you how to maintain them long-term.

FOR A SUCCESSFUL WEIGHT LOSS ROUTINE

Night Routine Checklist

Morning Routine Checklist

Get a Good Night’s Sleep

Eat a Protein-Rich Breakfast

Hydrate

Sleep is essential to our physical and mental health. A regular sleep schedule of roughly seven to nine hours is necessary for normal hormone and immune system function. Lack of sleep can also decrease the amount of energy your body can use to burn calories.

metabolism, and supports weight loss efforts. We

Turn Down the Thermostat

Breakfast is the most important meal of the day because your blood sugar is naturally low when you wake up. Protein helps you feel full and

satisfied longer and is essential for strong and healthy muscles.

Water kickstarts your digestion, boosts

recommend you drink at least half of your water

intake by the afternoon. It can be easy to mistake thirst for hunger — so, drink up!

Get Some Sun

Did you know that sunshine could benefit your waistline? Vitamin D can help you feel more

energetic and keep your hormonal changes on

track to support weight loss. Enjoy a neighborhood stroll or take your meditation outdoors to soak up the sun.

Practice Meditation

Meditation can lower your blood pressure,

make you feel happier, and even improve your focus and concentration. Take 5-10 minutes to give yourself space to be still so you can reconnect, re-center, and recharge.

Pack Your Lunch

Take a few extra minutes to pack a lunch or some healthy snacks. You are more likely to stay on track with your weight loss goals if you have healthy options prepped and ready to go. When we are hungry without quick access to healthy choices, we’re more likely to make impulsive food decisions.

IGNITE Your Day

Looking for an extra boost to jumpstart your day? RM Ignite™ is one of our most popular supplements that is specifically formulated to boost your metabolism and energy levels.

According to the Sleep Foundation, you should set the thermostat between 60°F and 67°F for the most comfortable sleep. However, your ideal sleep temperature will depend on personal factors, such as the type of pajamas and bed coverings you use.

Power Down Your Devices

Blue light from your gadgets reduces melatonin levels. Melatonin helps you drift off to sleep, so power down your devices at least 30 minutes before bedtime to keep those melatonin levels higher and get your best rest.

Limit Your Caffeine

The recommended cut-off time for caffeine use is three to seven hours before bedtime.

Caffeine can cause sleep disruptions and make it harder to fall asleep at night.

Instead, mix some Natural Vitality CALM® Magnesium Powder into a cup of warm water to help you drift off.

Take a Bath or Shower

A warm bath or shower not only refreshes you after a long day of work but also has health benefits. The heat from the water will reduce your body’s temperature to aid in relaxation and help you sleep better.

Stress & Weight Loss:

What’s the Connection?

Stress can not only impact your ability to maintain a healthy weight — it can prevent you from losing weight. Taking time to nourish, nurture, and care for yourself can help restore calm and serenity to your daily life.

How Stress Affects Body Weight

Cortisol is a natural stress hormone produced by your body. When you’re stressed, cortisol is released and creates a surge of energy in your body. These elevated hormone levels can also increase your appetite and cause cravings for sweet, fatty, and salty foods.

Additionally, an excess of cortisol can lead your body to produce less testosterone, which causes a decrease in muscle mass and fewer calories burned.

There are many ways to focus on self-care. The more you practice it, the easier it will become to reduce tension in your life. Here are a few simple strategies for stress management.

HEALTHY

ONE-PAN RECIPES I N GR E D I E N T S

• 8 oz. chicken chorizo (found at Sprouts®) • 2 cups Brussels sprouts, sliced

Aromatherapy

• 2 Tbsp chicken or vegetable broth • 1 small onion, diced

Aromatherapy can help you to feel energized,

relaxed, and present in the moment. Certain scents, like

lavender and eucalyptus, can decrease the body’s stress

• 2 tsp garlic powder • Salt and pepper (to taste)

Learn to Knit, Crochet, or Paint

DIRECTIONS • Heat large skillet on medium-high heat.

hormones.

Repetitive motions can soothe stress and anxiety. Swap your

laptop for knitting needles and yarn. Or, you could grab a set of paint and paintbrushes to create your next masterpiece.

Practice Yoga

Yoga combines physical movement, meditation, and controlled breathing to help you feel relaxed.

Chicken Chorizo & Brussels Sprouts Skillet Whole Recipe Yields: 8 oz. of protein • 2 cups of vegetables

• Add broth, onions, and garlic powder. Cook until fragrant and onions are translucent.

• Add chicken chorizo to the skillet, cooking until brown.

• Add Brussels sprouts and cook until soft and tender, about 3-5 minutes.

• Season with salt and pepper to taste. Serve warm and enjoy!

Listen to Music

Research has shown that slow or meditative music

I N GR E D I E N T S

has a particularly soothing effect. It slows the heart rate,

• 16 oz. lean ground turkey • 4 cups crushed tomatoes

• ¼ cup fresh parsley • 1 Tbsp capers

Magnesium helps regulate the release of stress hormones

• ½ sweet yellow onion,

Vitality CALM® Magnesium Powder to your water, which aids

• 2 garlic cloves, minced

• ½ tsp salt and pepper • Zero-calorie nonstick cooking

lowers blood pressure, and even decreases levels of stress hormones.

• 4 egg whites • 1 bulb fennel, sliced thin

Try a Supplement

sliced thin

like cortisol, resulting in a more peaceful state. Add Natural

• 1 jalapeño

in stress reduction.

• 1 tsp smoked paprika • ½ tsp red pepper flakes

spray

DIRECTIONS • Spray a cast-iron skillet or large pan with zero-calorie nonstick cooking spray.

• Add sweet yellow onions and fennel. Sauté until caramelized.

• Add ground turkey and cook until brown. Season with paprika, minced garlic, and red pepper flakes.

• Add crushed tomatoes and simmer for 10 minutes. Then, mix in capers, parsley, salt, and pepper.

Superfood Skillet

Whole Recipe Yields: 20 oz. of protein • 4 cups of vegetables

Go to redmountainweightloss.com/blog for additional tips.

• With the dish nearly cooked, make four wells in the mixture. Pour one egg white into each well.

• Preheat oven to 300°F. Cook until egg whites are as you like them.

• Top with slices of jalapeño and a pinch of parsley.

HEALTHY

ONE-PAN RECIPES I NG RED IENTS • 4 cod fillets (4 oz. each)

• 3 cups fresh thin asparagus, trimmed • 2 cups of cherry tomatoes, halved • 2 Tbsp lemon juice • 1 ½ tsp grated lemon zest D IREC TIO NS

• Preheat oven to 375°F.

• Place cod and asparagus in a 15x10x1-in. baking pan sprayed

Cod & Asparagus Bake

with zero-calorie nonstick cooking spray.

• Brush fish with lemon juice; sprinkle with lemon zest.

• Bake until fish just begins to flake easily with a fork, about 12 minutes.

• Remove pan from oven. Serve warm and enjoy!

Whole Recipe Yields: 16 oz. of protein • 5 cups of vegetables

Meal Prep Methods: WH I CH O N E I S RI GH T FO R YOU ?

Research has shown that individuals who plan their meals are more likely to stick to their diets than those who don’t. Despite what people may think, there are many ways to meal prep and not all of them involve spending a whole Sunday afternoon in the kitchen. Explore the most popular meal prep methods to find the one that works best for your lifestyle.

Make-Ahead Meals

Batch Cooking

Ready-to-Cook Ingredients

meal that contains 4–6

the week, prepare a few pounds of

the kitchen by preparing your

Simply prepare a large

servings. Divide the meal

into individually portioned containers for later in the

week. When you’re ready, reheat and eat!

PRO TIP:

If you have limited time to cook during chicken or ground turkey for different

recipes throughout the week. You’d be

surprised how many meals you can make with a big batch of protein.

Cut down on cooking time in ingredients ahead of time.

Simply chop veggies, mix spices, or marinate meat in advance to save time when you’re ready to cook.

Don’t Forget to Use Your Slow or Pressure Cooker

Slow and pressure cookers can be helpful for meal prep, especially if you don’t have time on busy weeknights. These tools allow for more freedom in the kitchen, so you can meal prep while simultaneously finishing other chores or daily tasks.

How Long Can You Keep Prepped Foods in the Fridge and Freezer?

I NG RED IENTS • 4 boneless skinless chicken breast halves (4 ounces each) • 2 ½ cups fresh mushrooms, sliced • 1 ½ cups white onions

• ½ cup sweet red pepper, julienned • ¼ tsp pepper • 3 tsp fresh thyme, minced • ½ tsp salt, optional • Lemon wedges, optional D IREC TIO NS

• Preheat oven to 375°F. • Flatten chicken breasts to ½ in. thickness. Place each on a

Chicken Veggie Packets

Whole Recipe Yields: 16 oz. of protein • 4 ½ cups of vegetables

piece of heavy-duty foil (about 12 in. square).

• Layer the mushrooms, onions, and red pepper over chicken.

• Sprinkle with pepper, thyme and, salt, if desired.

• Fold foil around chicken and vegetables and seal tightly. Place on a baking sheet. Bake until chicken juices run clear, about

20 minutes.

• Serve with lemon wedges, if desired.

Most items will last 3-4 days in the fridge, or you can store them in the freezer for later.

Use this chart to help you get started.

How Desire D. Found Her

ST REN GT H I have always struggled with my weight and tried every diet out there. I jumped from diet to diet because I didn’t see immediate results. I was trapped in an endless cycle of losing and gaining weight. I wanted to make healthier choices, so my mind and body could be strong again.

NOW

My 30th birthday was a few weeks away, so I called Red Mountain. The structure RM3® provided was what I needed. I saw results quickly, making me want to stick with the program and not give up on myself. In four months, I lost 68 pounds and was excited about how I looked and felt.

I kept the weight off for about a year but then COVID-19 happened, and I was furloughed from my job. I didn’t work for seven months and gained about 45 pounds. I convinced myself I’d lose the weight once I returned to work.

When the restaurants reopened, I worked six to seven days a week as a server, and THEN the number on the scale didn’t budge.

I was tired of being tired and always out of breath. I didn’t feel comfortable in my clothes or my own skin. It was time to do more because I couldn’t do it alone. I decided to give Red Mountain another shot because it had worked before.

During the pandemic, I was at my heaviest and hated how I looked. I was super judgmental towards myself, but that all changed with the support I received from my Medical Provider, Jackie.

Every month, I wanted to make her proud that I was her patient. I wanted to show her I was serious about making this a lifestyle change versus taking the easy way out. Thanks to her, I can now look at myself and truly love all this body is capable of.

Looking back, I know I made the right decision going back to Red Mountain.

The way I think and eat is entirely different. I make better, healthier choices.

It also doesn’t bother me to work long days. I’m not worried about parking in a multi-story garage and taking the stairs. Red Mountain has taught me that I am worth fighting for to be healthy and mentally strong.

- Desire D. lost 105 pounds