MAY 2023
How To Celebrate Yourself
This Mother’s Day
Eating the RM Rainbow Mother’s Day Brunch Recipes
RM Moms Set a Healthy Example for Their Families
Motherhood is one of the greatest joys in life. It’s also accompanied by the belief that a mom’s needs should only be met after we take care of everyone and everything else. We encourage you on Mother’s Day (and every day) to take the time to honor yourself and celebrate all that you have accomplished.
Do you find it hard to do what is right for you? The best gift you can give yourself as a mother is permission. This simple act of kindness can help you find greater joy and balance in your life. Fill out the Permission Slips below to give yourself what you need and post it where you will see it. Here are four ideas to get you started.
Looking for ways to nourish your spirit and show up for yourself on Mother’s Day? Here are five ways to carve out space to nourish your soul and take in some self-care.
There’s no better way to greet the day than a morning walk. Head to your favorite outdoor spot and enjoy some time outdoors. If you can’t get out for a walk, sit by a sunny window and enjoy your morning coffee or tea. This is the perfect opportunity to remind yourself of all you are grateful for.
Let yourself dream. Write down whatever it is you want to accomplish this year. Have you always wanted to start your own business? Did you dream about playing the piano? Make a list of your goals (no matter how big or small) and figure out one step you can take today to work towards them.
Skip the bubbles and enjoy a mineral-rich soak instead. Epsom salt baths have been used as an ancient remedy to help reduce tension and relax. You can even light your favorite candle with essential oils and let everything melt away.
Spend 30 minutes of mindful, quiet contemplation to set your intentions for the day. Meditation doesn’t just cultivate a sense of calm and peace. It reduces stress levels and carries many well-documented scientific benefits, such as lower blood pressure and decreased anxiety.
Whether it’s a room or a nook, set up an area that is just for you. Fill it with your favorite things and decorate it to your heart’s content. Love animal print? Find a faux leopard rug. If crystal chandeliers are your thing, find one that speaks to you. This is your opportunity to make this space your own.
I give myself permission for “me time.”
I give myself permission to not be weighed down by all the “shoulds.”
I give myself permission to say “no.”
I give myself permission to
I give myself permission to fuel myself with healthy foods.
I give myself permission to
Intermittent fasting isn’t meant to starve yourself — it’s about cutting back on calories for short periods of time. During the Weight Loss Window of Flex with Revolex™, you can fast once per week (or more, if desired).
After a meal, your body turns sugar into glucose, releases it into the bloodstream, and uses it for energy. Any extra energy is stored in your body to use at a later time. When you fast, your body is depleted of blood glucose. Your body will then look for another energy source, naturally switching to fat. Regularly flipping on this “metabolic switch” can aid in weight loss and lead to other health benefits, such as improved glycemic control and decreased cholesterol and blood pressure.
It’s important to pair fasting with a healthy diet, such as Flex with Revolex. Fueling your body with the RM-approved lean proteins, vegetables, and healthy fats between fasting periods activates your satiety hormones, so you’ll feel full and satisfied prior to your fast.
Be Consistent
Consistency is key when it comes to building new habits and routines. Select a 16-hour fasting period that works best for your schedule so that it fits naturally into your life. For example, if you enjoy having early family dinners each night, you might fast from 7 p.m. until 11 a.m. the next day.
We recommend you drink at least half of your water intake by the afternoon to prevent dehydration. Stick to zero-calorie fluids like water, seltzer, diet soft drinks, or Crystal Light. If you begin to feel hungry, a cup of warm tea or black coffee can help curb cravings.
Continue to Track Food
Track your daily food intake with an app like MyFitnessPal to ensure your body gets the nutrients it needs during your nonfasting hours. You can even track your mood throughout the process and make any necessary adjustments to find your ideal fasting period.
Stay Busy
The best way to go through a fasting period is to keep yourself busy. If your mind is idle, you may start thinking more about food or start counting the hours until you can eat. Set yourself a goal at work and try to achieve it, clean out your house, read a book, or learn how to play an instrument.
Flex with Revolex patients should consult with the Guidebook or their RM Provider before beginning a fasting routine. Patients should not fast if they are on the RM3® program.
Recipe Yields: 4 cups of vegetables
INGREDIENTS
• 4 cups radishes, trimmed and halved
• 1 tsp sea salt
• ¼ tsp black pepper
• ½ tsp smoked paprika
• ¼ tsp onion powder
• ¼ tsp garlic powder
• Zero-calorie nonstick cooking spray
• Parsley for garnish
Recipe Yields: 8 oz. of protein, 2 cup of vegetables
INGREDIENTS
• 1 cup asparagus spears, cut in to ¼ inch pieces
• ¼ cup onions, chopped
• ½ cup tomato, diced
• 6 oz. of crab meat, chopped
• 6 egg whites
1. Preheat the oven to 400°F.
2. Toss radishes with a little zero-calorie nonstick cooking spray and spices.
3. Arrange radishes in a single layer on a baking sheet, making sure each radish touches the pan.
4. Roast for about 30 to 35 mins., until golden and crispy.
5. Season with extra salt and pepper to taste. Garnish with parsley.
FOR FLEX™ PATIENTS
Top with pepper jack cheese (½ oz.)
• 1 tsp dried dill
• 1 tsp garlic powder
• Ground black pepper to taste
• Zero calorie non-stick cooking spray
1. Spray a skillet with zero-calorie nonstick cooking spray. Add the asparagus, chopped onions, and diced tomatoes. Sauté for 5 mins. or until desired tenderness.
2. Add the crab meat and continue to sauté 5 more mins. or until the crab is cooked.
3. Whisk together egg whites, dill, onion powder, and pepper, set aside.
4. Spray a skillet with zero-calorie nonstick cooking spray. Add half of the egg mixture. Top the eggs with half of the crab mixture and allow to set.
5. Fold the omelet in half and press down with a spatula. When cooked on the side touching the pan, flip to cook the other side.
FOR FLEX™ PATIENTS
Serve with an avocado (¼).
INGREDIENTS
• 1 thumb of fresh ginger, thinly sliced
• ¼ cup fresh mint leaves, loosely packed
• ¼ cup fresh lime juice
• 32 oz. ginger lime seltzer
• Lime wheels and mint sprigs, for garnish
DIRECTIONS
1. Muddle fresh ginger, mint leaves, and lime juice. in a large bowl.
2. Strain into a large pitcher pressing down on solids. Stir in seltzer.
3. Serve drink over ice. Garnish with a lime wheel and mint sprig.
Recipe Yields: ¼ cup of fruit FOR FLEX™ PATIENTS Add 1.5 oz. of vodka.
DIRECTIONS
1. Preheat oven to 350°F.
2. Mix all dry ingredients for the crust together. Slowly add the wet ingredients (minus the water) to the dry to create a “dough-like” ball. If needed, add water in, about 1 Tbsp at a time.
3. Spray a ramekin dish with zero-calorie nonstick cooking spray.
Recipe Yields: 1 cup of fruit, 1 oz. of protein
INGREDIENTS
• 1 cup berries of choice (strawberries, raspberries, blueberries, or blackberries)
• 2 tsp Swerve® Sugar
Substitute
• ½ tsp cinnamon
CRUST INGREDIENTS
• 1 RM Thick and Creamy Vanilla Protein Shake*
• ½ tsp Swerve® sugar substitute
• ½ tsp baking powder
• ¼ tsp cinnamon
• 1 egg white
• 1 tsp vanilla extract
• Water, as needed
4. Roll out the dough and line the ramekin dish (bottom and sides) Set aside.
5. Heat berry filling ingredients together on low to medium heat for about 10 mins., stirring occasionally.
6. Fill crust in ramekin with the filling mixture. Fold edges of dough over slightly to hold . Bake for 12 mins.
Top with pecans (4 nuts).
*Available online or in all Red Mountain Weight Loss® locations.
Lemons and oranges are rich in vitamin C and carotenoids. Some carotenoids (like beta-carotene) convert to vitamin A within the body, promoting healthy vision and cell growth.
Fruits and vegetables are a great way to boost your health. But how can we be sure we’re getting all the nutrients our bodies need? You may be tempted only to eat foods your family members like, but the truth is our bodies thrive on a rainbow of nutrients.
Plants contain different pigments (or phytonutrients), which give them their color. And each color indicates an abundance of specific nutrients and health benefits. Try choosing fruits and vegetables from a variety of different color palettes to help ensure you are getting a diversity of nutrients.
Lycopene is responsible for the red and pink colors in grapefruit, tomatoes, and strawberries. This powerful antioxidant offers sun protection, improved heart health, and a lower risk of certain types of cancer.
Asparagus and spinach are rich in vitamin K, essential for blood and bone health. Cruciferous vegetables, like cabbage and broccoli, can enhance immune function, while dark leafy greens like kale may improve mood.
Berries contain bioactive phytochemicals that work to repair damage from oxidative stress and inflammation. They also may support cognition, reduce the risk of cancer and heart disease, and decrease inflammation.
Cauliflower, onions, and mushrooms aren’t as vibrant as other foods but are still good for you. White and brown produce are heart-healthy and can protect against certain types of cancers and keep bones strong.
On any given day, mothers wear a million different hats. However, the most important one is a role model. We asked Red Mountain moms how their healthy lifestyle changes affected their families. Here is what they had to say:
“I’ve been able to teach my children the importance of healthy habits. When you eat well and exercise, it will make you stronger as you get older. My son has even begun to eat more fruits and vegetables and drinks more water.”
Danielle B. lost 52 lbs on RM3®
“When I wore shorts for the first time, I never realized the impact it had on my daughter. She now wears shorts all the time too! RM3® made me whole again and has positively impacted my kids. And that’s the whole enchilada!”
Erin G. lost 20 lbs on RM3®
“I am confident enough to wear a swimsuit and get in the pool with my kids instead of sitting out and watching all the fun from the sidelines.”
Tara M. lost 54 lbs on RM3®
“I have more energy to play with my kids. My husband and kids eat healthier. We go on more walks and bikerides together.”
Kelly H. lost 84 lbs on RM3®
“Seeing the positive change in myself is an amazing feeling. I no longer cringe when I try on clothes. I love going places and dressing up now because I am confident. I know my 4-year-old can see how much happier I am.”
Courtney H. lost 50 lbs on RM3®
Collagen is an important element of your skin, giving your face a plump, youthful look. However, fine lines, wrinkles, and facial hollows appear as you age. While you can’t turn back the hands of time – you can make your face look as if you have, with the power of Sculptra® Aesthetic.
Collagen is a fibrous protein in the dermis that gives skin structure and is a key component of healthy skin. As we age, collagen loss weakens the skin’s inner structure, reducing its ability to maintain elasticity and moisture. This weakened inner structure can lead to fine lines, wrinkles, and loss of volume and support. To restore lost collagen, you must start from within.
Sculptra Aesthetic is an injectable that helps stimulate the skin’s natural collagen production over time to correct the appearance of facial lines and folds. It contains a synthetic material called poly-L-lactic acid (PLLA), which is naturally absorbed by the body and helps to rebuild lost collagen and your skin’s inner structure and volume for a more youthful-looking appearance.
You may be an ideal candidate for Sculptra Aesthetic if you want to:
• Treat more than just wrinkles, lines, and folds
• Have subtle results that emerge gradually over time
• Address an underlying cause of facial aging
• Achieve full-face rejuvenation
