I SSU E # 7 | J UL Y 2 02 2
IN THIS ISSUE The Joy of Not Missing Out
How to Boost Your Weight Loss Motivation
Summer Kabob Recipes
How Ian C. Went From A Patient to Weight Loss Guru
The Joy of NOT Missing Out You’ve committed to becoming healthier and transforming into the best version of yourself. While your weight loss journey is a rewarding experience, it can sometimes feel like everyone around you is having more fun. First, breathe. Next, know this: you can still do the things you enjoy and achieve your weight loss goals. Explore ways to still participate and stick to your diet, so you don’t miss out on that next celebration or dream vacation.
BBQS & GATHERINGS
Whether you’re the host or an attendee, you can still enjoy summer BBQs with family and friends. THINK SELTZER WATERS OVER SUGARY DRINKS.
RESTAURANTS
Menus can be intimidating, especially when you’re trying to implement healthy lifestyle changes. Follow these simple tricks to keep in mind the next time you dine out. CHECK THE MENU BEFORE YOU GO.
According to the National Institute of Health, you’re more likely to make unhealthy choices when
ASK HOW THE FOOD IS PREPARED.
Dishes that are pan-fried, crispy, or sautéed will often contain more fat and calories than those that have been steamed, grilled, or roasted.
SKIP THE BREAD.
Ask the server not to bring bread, chips, or other pre-meal items. It can be tempting to
MAKE HEALTHY SUBSTITUTIONS.
Instead of fries or seasoned rice, order vegetables (steamed or grilled) or a salad with dressing on the side. ASK FOR A TO-GO BOX.
your meal arrives, ask for a to-go box and portion out your food before digging in. This will help prevent over-eating.
VACATION
Vacation is a time to escape the stress of everyday life. However, you
BBQs are notorious for soda, sweet tea, and lemonade — but they’re packed with sugar and calories. Ditch the unhealthy beverages
PUT THE MINI-FRIDGE TO GOOD USE.
Buy ready-to-eat items at the grocery store, such as hard-boiled eggs, rotisserie chicken, and deli meat, and store them in the fridge. You can also prepare your own meals in advance and bring them on vacation with you.
your own mocktail instead.
BRING A HEALTHY DISH.
Volunteer to bring an RM3®-approved dish, such as kabobs, to enjoy at the bash. You can also offer to prepare a side like coleslaw or a crunchy pickle salad to round out the meal.
BRING A PAIR OF TENNIS SHOES. remind you to get out and move your body. They will also keep you from opting out of unplanned events like hikes or other outdoor adventures that will get you moving!
EAT LEAN PROTEINS.
Chicken, shrimp, and scallops are excellent sources of lean protein and don’t contain as much fat as hamburgers or hot dogs.
SAY “NO” TO THE BUN.
Bread is high in carbs and low in micronutrients. Instead, use lettuce or Swiss chard, tomato, or grilled portobello mushrooms.
START YOUR MEAL WITH A SALAD. for high-calorie entrees. Order a salad packed with fresh greens and raw veggies. Don’t forget to ask for dressing on the side.
SIP SMART. full between meals. Throw a water bottle in your bag and hydrate consistently throughout the day.
HOW TO BOOST YOUR
WEIGHT LOSS
motivation
GRILLED
kabob RECIPES
There will be times along your weight loss journey when you’ll be incredibly motivated to do what you need to do. Meal prep? On it. Buy a pack of seltzer waters so you don’t reach for the sugary stuff in the afternoon? Done. Other days, it may feel like your weight loss motivation has vanished, and you have no idea how to get it back. But don’t panic; this is perfectly normal. Here are a few tools to keep your motivation on track to reach your goals. CLARIFY YOUR WHY.
Research shows that people are more successful if their weight loss motivation comes from within. Determine all the reasons you want to lose weight and write them down. Use them as a reminder to help you stay committed to achieving long-term success.
CREATE SMART GOALS.
USE POSITIVE SELF-TALK. control myself around sugar, can hinder your progress. Instead, build yourself up with positive
VISUALIZE YOUR SUCCESSES.
empowered to keep working towards it!
Lime-Rosemary Shrimp Kabobs
BBQ-Spice Veggie Kabobs
INGREDIENTS
INGREDIENTS
• 1-1/2 pounds uncooked shrimp, peeled and deveined • 2 Tbsp minced fresh parsley • 2 Tbsp fresh juice from an orange • 4 garlic cloves, minced • • • • •
1 Tbsp lime juice 1/2 tsp salt 1/2 tsp pepper 12 fresh rosemary sprigs Lime wedges, optional
DIRECTIONS
1. Combine parsley, orange juice,
2. 3. 4. 5.
Go to redmountainweightloss.com/blog for additional tips.
in a large bowl. Finely chop rosemary leaves; add to parsley mixture. Add shrimp; toss to coat. Refrigerate, covered, 30 minutes. Skewer shrimp onto wooden kabobs; discard remaining marinade. Grill, covered, 2-3 minutes on each side or until shrimp turn pink.
Makes 3-4 servings of protein.
1-inch squares into 1-inch squares • 1/4 cup cherry tomatoes • 1 tsp cumin • 1 tsp dried thyme
• Salt and pepper (to taste)
DIRECTIONS
1. Place vegetables in a large bowl nonstick cooking spray. Toss to coat. 2. Combine all ingredients for spice mix in a large bowl. 3. Mix into vegetable mixture, using large spoon to toss spice mix evenly. 4. Skewer vegetables onto wooden kabobs. 5. Cook on a grill until slightly charred.
Makes 1-2 servings of vegetables.
GRILLED
kabob RECIPES
30 DAY
SUMMER CHALLENGE Ready to have your healthiest, happiest summer?
We’ve created a 30-Day Summer Challenge to help you enjoy the season the #RedMountainWay. Don’t forget to share your milestones on social media with #RedMountainSummerChallenge. We love seeing your progress!
Roasted Beef or Chicken and Apple Kabobs
Rosemary-Salmon Kabobs
INGREDIENTS
INGREDIENTS
or chunked chicken • 1 apple, cut into large chunks • 1 onion • 1/2 cup beef, chicken, or vegetable broth • 3 Tbsp apple cider vinegar • 1 Tbsp Bragg’s liquid aminos • Stevia, to taste
DIRECTIONS
1. Marinate beef or chicken in broth, vinegar, and Bragg’s liquid aminos. 2. Layer apple, onion petals, and beef or chicken chunks on wooden or metal skewers. (If using wooden skewers soak them for a few minutes so they don’t burn). 3. Barbeque directly or place on aluminum foil sheet and cook until desired degree. Baste frequently with remaining marinade. 4. Heat the remaining marinade in a small sauce pan and use as a dipping sauce.
Makes 1 serving of protein, 1 of fruit, 1/2 of vegetables.
skinned and cut into 1-inch cubes • 1-1/2 cup of cherry tomatoes • 2 tsp minced fresh rosemary • 2 cloves garlic, minced • 1 tsp lemon juice • 1/2 tsp kosher salt • 1/4 tsp freshly ground pepper
DIRECTIONS
1. Preheat grill to medium-high. lemon juice, salt, and pepper in a medium bowl. 3. Add salmon; toss to coat. 4. Alternating the salmon and tomatoes, divide among eight 12-inch skewers. cooking spray. 6. Grill the skewers, carefully turning once, until the salmon is cooked through, 4-6 minutes total. Serve immediately. Makes 3-4 servings of protein, 1 serving of vegetables.
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Create a gratitude list.
Walk to a nearby park or coffee shop.
Make a summer playlist.
Treat yourself to a DIY facial* at home.
Plant your own herb or vegetable garden.*
Wake up early to watch the sunrise.
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8
9
10
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12
Start your day with an RM Protein Shake.*
Deep clean your space.
Sculpt that summer body with our RM Get Fit with HIIT eBook.*
Read a new book.
Meet up with a friend.
Have a happy hour and make RM Citrus Strawberry Mocktails.*
13
14
15
16
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18
Write down one thing you want to do this week, and do it!
Make fruit-infused water.
Plan a picnic with meals from our Easy Gourmet Recipes eBook.*
Write a letter to your future healthier self.
Go stargazing and count the stars.
Host a backyard BBQ and build your own burger.*
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20
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22
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24
Make a healthy meal plan for the week.
Write down 5 positive
Stay hydrated! Drink 8 glasses of water.
Learn a new skill or hobby.
that makes you feel
Listen to an inspiring podcast.
25
26
27
28
29
30
Go for a hike or nature walk.
Have a movie or game night.
Practice meditation or yoga.*
Go on a weekend adventure.
Treat yourself
Make your favorite RM3®approved breakfast.
about yourself.
*Go to redmountainweightloss.com/blog for more details on these daily challenges.
you did it!
GRILLED
kabob RECIPES
30 DAY
SUMMER CHALLENGE Ready to have your healthiest, happiest summer?
We’ve created a 30-Day Summer Challenge to help you enjoy the season the #RedMountainWay. Don’t forget to share your milestones on social media with #RedMountainSummerChallenge. We love seeing your progress!
Roasted Beef or Chicken and Apple Kabobs
Rosemary-Salmon Kabobs
INGREDIENTS
INGREDIENTS
or chunked chicken • 1 apple, cut into large chunks • 1 onion • 1/2 cup beef, chicken, or vegetable broth • 3 Tbsp apple cider vinegar • 1 Tbsp Bragg’s liquid aminos • Stevia, to taste
DIRECTIONS
1. Marinate beef or chicken in broth, vinegar, and Bragg’s liquid aminos. 2. Layer apple, onion petals, and beef or chicken chunks on wooden or metal skewers. (If using wooden skewers soak them for a few minutes so they don’t burn). 3. Barbeque directly or place on aluminum foil sheet and cook until desired degree. Baste frequently with remaining marinade. 4. Heat the remaining marinade in a small sauce pan and use as a dipping sauce.
Makes 1 serving of protein, 1 of fruit, 1/2 of vegetables.
skinned and cut into 1-inch cubes • 1-1/2 cup of cherry tomatoes • 2 tsp minced fresh rosemary • 2 cloves garlic, minced • 1 tsp lemon juice • 1/2 tsp kosher salt • 1/4 tsp freshly ground pepper
DIRECTIONS
1. Preheat grill to medium-high. lemon juice, salt, and pepper in a medium bowl. 3. Add salmon; toss to coat. 4. Alternating the salmon and tomatoes, divide among eight 12-inch skewers. cooking spray. 6. Grill the skewers, carefully turning once, until the salmon is cooked through, 4-6 minutes total. Serve immediately. Makes 3-4 servings of protein, 1 serving of vegetables.
1
2
3
4
5
6
Create a gratitude list.
Walk to a nearby park or coffee shop.
Make a summer playlist.
Treat yourself to a DIY facial* at home.
Plant your own herb or vegetable garden.*
Wake up early to watch the sunrise.
7
8
9
10
11
12
Start your day with an RM Protein Shake.*
Deep clean your space.
Sculpt that summer body with our RM Get Fit with HIIT eBook.*
Read a new book.
Meet up with a friend.
Have a happy hour and make RM Citrus Strawberry Mocktails.*
13
14
15
16
17
18
Write down one thing you want to do this week, and do it!
Make fruit-infused water.
Plan a picnic with meals from our Easy Gourmet Recipes eBook.*
Write a letter to your future healthier self.
Go stargazing and count the stars.
Host a backyard BBQ and build your own burger.*
19
20
21
22
23
24
Make a healthy meal plan for the week.
Write down 5 positive
Stay hydrated! Drink 8 glasses of water.
Learn a new skill or hobby.
that makes you feel
Listen to an inspiring podcast.
25
26
27
28
29
30
Go for a hike or nature walk.
Have a movie or game night.
Practice meditation or yoga.*
Go on a weekend adventure.
Treat yourself
Make your favorite RM3®approved breakfast.
about yourself.
*Go to redmountainweightloss.com/blog for more details on these daily challenges.
you did it!
HOW IAN C. WENT FROM A PATIENT TO
weight loss guru
I’ve always had a passion for wellness – I’ve been a dancer for a long time, I coach dance for marching band kids a few nights a week, and I previously worked at a massage studio, so I know a little bit about how important like I wasn’t setting the best example for the kids I coached, and I certainly didn’t want to set a bad example for our weight loss patients. I have performed across the country with marching bands and been a world-class of my head, I was still unhappy with myself because of my weight. I genuinely love helping other people feel better and learn how to take care of themselves. Everything you put out into the world begins with yourself, so I started thinking, with my new position, I’m a big proponent of that message. I asked myself, “How am I going to tell people what they’re signing up for if I haven’t done it myself?” I decided to start on RM3® to improve myself and fully understand the patient experience.
was in complete control of what I made. Following the meal plan was intuitive to me – I’m not a picky eater, and I loved that I was able to eat real food. The plan was also really simple, making it easier for me to decide what I wanted to eat.
my goal of losing 90 pounds.
Now, I can get up in the morning, look at myself in the mirror, and say, “I did that. I accomplished that.” It’s so empowering. My weight loss journey with Red Mountain gave me a deeper understanding of why people become frustrated with their own journeys. If there’s one thing I
could tell other people who are struggling with weight loss right now, it would be, “It’s okay to ask for help.”
BEFORE
How am I going to tell people what they’re signing up for if I haven’t done it myself?
AFTER
-Ian C. lost 90 pounds