ISSUE #10 | OCTOBER 2022 IN THIS ISSUE Diet & Mental Health: Is There a Link? Weight Loss Tips for Picky Eaters No Tricks, Just Treats: Fall Drinks Everyone Will Love Mindy B. FirstHerselfPrioritizedfortheTimein30Years
Your GI tract is home to billions of bacteria that influence the production of neurotransmitters (chemical substances) that carry messages between your gut and brain.
Processed foods, on the other hand, are more toxic to your body. The harmful microbes overcome the good bacteria in the gut and create inflammation. Disruption of the bacterial balance could result in a worsening of anxiety and depression.
ENHANCING MENTAL HEALTH WITH NUTRITION
• Limit inflammation in your gut
It’s believed 95% of the body’s supply of serotonin, a mood stabilizer, is produced by gut bacteria.
VITAMIN D
BONUS TIP: DON’T FORGET TO EAT THE RAINBOW
• Provide a strong barrier against toxins and “bad” bacteria
DIET & MENTAL HEALTH:
We’re taught from an early age that a healthy diet helps us look and feel our physical best. However, what we eat influences more than just our bodies. It also affects our mental health, and here’s how:
The connection between your emotions and diet stems from the close relationship between your brain and gastrointestinal tract (the “second brain”).
• Improve how well you absorb nutrients from your food
Add color to your plate daily to ensure you get the nutrients your brain and gut need. The diversity of colorful foods is an easy way to get all the nutrients your body needs to thrive.
• Activate neural pathways that travel between the gut and brain
DID YOU KNOW?
SPICES
OMEGA 3S
Our Probiotic Plus supplement is a great option for extra support as it delivers healthy, good bacteria to your GI tract. Available to purchase online or in-store.
Have you ever turned to comfort food when you felt anxious, stressed, or depressed? While it may provide temporary relief, comfort food can potentially exacerbate the symptoms you are trying to relieve. Instead, try incorporating more of these nutrients into your diet to help enhance mental health.
Studies have shown preservatives and other additives may cause or worsen depression and hyperactivity. Stick to nutrient-dense foods (like fruits and vegetables) that are unprocessed or minimally processed.
Spices don’t just add flavor – many can boost antioxidant and anti-inflammatory properties that increase brain health. The active ingredient in turmeric (called curcumin) may help reduce inflammation and oxidative stress that increase in people with anxiety and depression.
The reduction in anxiety caused by omega-3s (a.k.a. healthy fats) is thought to occur via neurochemical and anti-inflammatory mechanisms that affect the brain. A recent study found that the more eicosapentaenoic acid (EPA) people consumed, the less anxiety they experienced.
* Available on our website or in all Red Mountain locations.
Vitamin D assists with the production of serotonin, which we usually get from exposure to sunlight. Research shows that 80% of our daily vitamin D requirement can be acquired by spending 10-15 minutes in the sun. You can also take RM Multi 365*, which contains vitamin D and other nutrients to maintain your body’s optimal health.
A healthy diet promotes the growth of “good” bacteria, which is essential to your health. The “good” bacteria:
MAGNESIUM
WHOLE FOODS
IS THERE A LINK?
THE GUT-BRAIN CONNECTION
This is an essential macronutrient that plays a key role in your mood. A supplement like Natural Vitality CALM®* can ease stress responses and give your magnesium levels a healthy boost.
1. Mix the ingredients in a bowl using a spoon or a mini whisk.
• ½ cup mushrooms, chopped
5. Top with Walden Farms pancake syrup, if desired.
COOKING TIP:
*Available
INGREDIENTS
The batter doesn’t bubble up like normal pancakes, so it’s important to watch them to ensure they aren’t overcooked.
DIRECTIONS
Recipe Yields: 3 oz. of proteins
Weight Loss Tips for PICKY EATERS: COZY RECIPESFall
4. Let the pancake sit for about 2-3 minutes on one side. Flip and cook it for another 2-3 minutes.
• 1 clove garlic minced
• 4 cups of vegetables*, chopped
Improve Your Pasta Dish
• ¼ teaspoon black pepper
Replace half the ground meat with chopped and sautéed mushrooms to reduce saturated fats and add a delicious, savory taste. If you’re in the mood for meatloaf, mix broccoli slaw into the meat for added nutrients and texture.
A familiar spice blend is an excellent way to create familiarity across foods. Say you have a seasoning you already put on fish. Try sprinkling it over grilled asparagus to see if it makes the vegetable more appealing to your taste buds. You can also create a spice blend to flavor your meals.
Swap Meat Out of Burgers
• 1 bottle of RM Vanilla Protein Drink* (or 2 scoops of RM Vanilla Protein Powder*)
on our website or in all Red Mountain locations.
5. Blend the soup with an immersion blender or in batches in a food processor or countertop blender.
1. Spray a large stockpot with zero-calorie nonstick cooking spray.
2. Add the onion, mushroom, and garlic. Sauté for 5 minutes over medium-high heat.
* You can use whatever vegetables you have on hand.
Be Creative With Prep
Recipe Yields: 5 cups of vegetables
• Pumpkin pie spice, to taste
• Zero-calorie nonstick cooking spray
• ½ tsp of water, if desired
on our website or in all Red Mountain locations.
Try One New Food Every Week
4. Stir in the broth, scraping up any browned bits. Add the thyme, pepper, and salt. Bring to a low boil. Reduce the heat to low and cover. Simmer for 30 minutes or until the vegetables are very tender. Remove from heat.
Did you know that rejecting foods based on color or texture can rob you of the nutrients you need for peak metabolism? You can expand your food horizons and lose weight by eating various nutritious foods. Here are a few tips to help change your picky ways.
• salt (to taste)
Pumpkin Pie Protein Pancakes
• ½ cup onion, chopped
• ½ teaspoon dried thyme
3. Add the vegetables and sauté for another 3 minutes.
• 1 egg white
3. Place pan on the stove on medium heat. Add the batter to the pan.
Creamy Vegetable Soup
Don’t like the taste of raw kale? Bake it into chips or wilt it into your favorite soup. If steamed broccoli and cauliflower bore you, try roasting them for a more robust flavor. It’s all about trying different dishes until you find one you’ll eat repeatedly.
Set a weekly date to try a new, RM-approved food and incorporate it into a dish you already enjoy. For example, if you’re adding broccoli to your diet, don’t just eat a big bowl of it. Instead, blend a few pieces into a stew or add the broccoli to a stir fry. The point is to think of new foods as ingredients, not stand-alone dishes.
INGREDIENTS
2. Spray pan with zero-calorie nonstick cooking spray.
• Zero-calorie nonstick cooking spray
DIRECTIONS
*Available
Try spiralizing zucchini or broccoli stems as the “spaghetti” you pair with your favorite sauce. You can also use Miracle Noodles*, which are low in carbs and contain no fat, sugar, or starch.
Experiment With Spices
• 4 cups vegetable broth
7. Sprinkle with chopped parsley and squeeze of lemon just before serving.
• Pumpkin pie spice (to taste)
1. Bring water to a boil in a small saucepan. Add spices to the water and stir. Take the water off the heat and add the tea bags. Steep for 5 minutes.
COZY RECIPESFall
• ½ cup mushrooms, trimmed and halved
• ½ cup green beans, trimmed
Recipe Yields: 16 oz. of protein | 10 cups of vegetables Delicious Fall Drinks Everyone Will Love Fall is the perfect time of year to celebrate warm spices, savory herbs, and deep flavors. Get into the spirit the #RedMountainWay with festive drinks that are deliciously perfect and won’t break your diet.
2. Add water and ice cubes until desired consistency is reached.
8. Transfer spaghetti squash mixture to plates. Top with cooked shrimp, sprinkle with chopped basil.
DIRECTIONS
•
• 6 medium-sized apples, juiced (16 oz.)
• tsp ground ginger
• Chopped parsley and lemon to serve
INGREDIENTS
DIRECTIONS
1. Clean and chop 6 medium-sized apples, discarding the core and seeds. Blend apple pieces along with ½ cup of water. Pour mixture into a strainer and remove excess pulp. Add juice to the slow cooker. Core and seed remaining apples. Cut into thin slices. Place slices in the slow cooker. Add the rest of the ingredients and stir to combine.
1. Heat oven to 450°F.
Smoky Glazed Chicken and Veggie Bake
• 8 oz. water or cooled coffee
7. Add the basil pesto sauce to the pan with the squash and toss to coat.
DIRECTIONS
• ¼ tsp dried oregano
• 1 large spaghetti squash, roasted (about 10 cups)
4. Let squash cool before cutting it open, scooping out seeds and separating the strands.
2.
4. Make the RM Vanilla Shake as directed. Add mixture and Walden Farms syrup into the pot and bring to a simmer.
• ¼ cup small onion, chopped
3. Remove the tea bags. Pour the tea into your cup.
• 1 Vanilla Protein Drink* (powder)
¼
• ¼
1. Combine ingredients in a blender.
¼
• ¼ cup chicken broth or water
• A few cloves
1. Puree pesto ingredients in a food processor. This step can be done 1-2 days in advance.
• Salt
4. On another baking sheet, spray mushrooms, asparagus, and green beans with zero-calorie nonstick cooking spray. Toss with /3 or spice rub and ¼ tsp salt. Push to one side of the pan. On the other side, arrange chicken pieces and sprinkle with remaining rub and ¼ tsp salt.
INGREDIENTS
• 2 black tea bags
• 2 Tbsp apple cider vinegar
• 5 ice (morecubesorless for desired consistency)
• tsp ground allspice tsp ground cloves
6. Transfer vegetables and chicken from pan to platter after they are cooked.
PUMPKIN PIE COFFEE SHAKE
• 1 cup water 2 tea bags (chai classic)
• Pepper
3 hours.
6. cooker on high for
5. Spray a large sauté pan with zero-calorie nonstick cooking spray. Add shrimp, season liberally with salt and pepper. Cook until shrimp are pink and opaque.
HOMEMADE CHAI TEA LATTE
• 2 apples (sweet or tart)
Recipe Yields: 16 oz. of protein | 2 ¼ cup of vegetables
DIRECTIONS
3. Place Brussels sprouts and onion on a baking sheet and spray with zero-calorie nonstick cooking spray. Sprinkle with 1/3 of spice rub and ½ tsp salt. Roast for 10 minutes.
Pesto SquashSpaghettiwithShrimp
• salt and black pepper to taste
2.
• 3-5 cinnamon sticks
3. Use a knife to prick a few holes in the squash. Bake for about 1 hour and 20 minutes (flipping halfway through). The squash is done when it feels tender when pierced with a knife.
5.
• 1 serving of instant coffee
• ½ cup Brussels sprouts, trimmed and halved
• 1 ½ Tbsp Walden Farms® Caramel Syrup
DIRECTIONS
SPAGHETTI INGREDIENTS
¼
• 2 tsp smoked paprika
• ½ cup asparagus, trimmed and cut into 1-in. pieces
• 2 tsp ground cumin
INGREDIENTS
MOCK CARAMEL FRAPPUCCINO
BASIL PESTO INGREDIENTS
• Salt and pepper
• ¼ cup fresh basil leaves
2. Preheat the oven to 375°F.
• 8 oz. water
6. Transfer shrimp to a plate and add roasted spaghetti squash noodles into the pan.
1. Combine all ingredients into a blender. Blend at high speed for 45 seconds. Serve in a glass and enjoy!
• 1 Café Mocha Protein Drink* (powder)
INGREDIENTS
3.
• 1 RM Thick & Creamy Vanilla Shake* (powder)
4.
• 3 Tbsp Walden Farms® Pancake Syrup
• 2 Tbsp lemon juice
• Chopped fresh basil for topping (optional)
SLOW COOKER SPICED TEA
2.
• ½ tsp ground cinnamon
• tsp ground nutmeg
• 16 oz. water
5. Pour mixture into cup with tea. Use an immersion blender to froth the drink.
• 3 cloves raw garlic
INGREDIENTS
2. Combine paprika, cumin, and ½ tsp pepper in a small bowl.
Turn slow
• 5 ice (morecubesorless for desired consistency)
• Zero-calorie nonstick cooking spray
5. Roast both pans until chicken is cooked and vegetables are tender, about 25-35 minutes.
• 16 oz. peeled and deveined shrimp, thawed if frozen
DIRECTIONS
• 4 chicken breasts (about 16 oz.)
My oldest son got engaged in April 2021, and I knew then that I had procrastinated long enough. I didn’t want to be immortalized in my son’s wedding photos looking as I did. I had taken care of my three sons and spouse all these years and had neglected myself!
My breakthrough happened when I was able to identify the feelings and the things that triggered my desire to consume extra food. That, combined with a proprietary medication, made me feel like I had found the perfect weight loss solution.
- Mindy B. lost 95 pounds
The positive change I saw in my appearance was a major rush, and it still is!
I heard a commercial on the radio for Red Mountain that planted a seed in the back of my mind. Knowing how fast people rebound on all these other programs made me want to hold out for the best. I wanted to be that long-term success story. For me, that was Red Mountain.
At the time, I couldn’t bend over to tie my shoelaces or walk up the stairs without being out of breath. I was stressed about whether or not I’d need a seatbelt extender on an airplane. The motivation to become healthier wasn’t about the number. It was the little milestones in life I had taken for granted.
NOW
Mindy B. PRIORITIZEDHERSELF for the First Time in 30 Years
As the months rolled on and the pounds came off, I began to walk with my head held higher, with more swagger. Family and friends that hadn’t seen me in a while were shocked at my transformation — some didn’t even recognize me at my son’s wedding!
THEN
All the little things I took for granted have become a daily celebration for me. No amount of chocolate can equal the feeling I get when I go shopping and ALL of the clothes I pick in my size fit!
CoolSculpting® absolutely works, and I want to shout it from the rooftops!
BEFOREAFTER
