June 2023 Newsletter | Red Mountain Weight Loss - AZ

PEAK

JUNE 2023

Why Summer Is The Best Time To Lose Weight

Pool Exercises To Beat The Heat

Father’s Day Grilling Recipes

RM Dads Are Positive Role Models for Healthy Living

RM3® patient, Robert S.

WHY SUMMER IS THE BEST TIME TO LOSE WEIGHT

Would it surprise you if we said summer is one of the best times to lose weight? Despite all the backyard cookouts and beach vacations, you can still lose weight during this sunny season.

It’s Farmers Market Season

Try This:

You’ll find a bounty of fresh fruits and vegetables that contain an important weight loss superstar: fiber. This macronutrient fills you up, maintains energy levels, and fosters a healthy gut microbiome — which can ultimately help you achieve your weight loss goals.

Stock up on RM-approved fruits (like blackberries, blueberries, strawberries) and vegetables (like asparagus, cucumbers, green beans) at your local farmers market.

Time to Fire up the Grill

Try This:

No More “It’s

Excuses

Try This:

Grilling offers a quick and easy way to switch up your meals and create something everyone can enjoy. It can also be one of the healthiest ways to cook because there is no oil to add extra fat and calories and no heavy breading or deep frying to weigh down meat.

Heat your vegetables in a foil pack on the grill or use them in kabobs — the little bit of char, warmth, and caramelization will make them more appetizing for even the pickiest eaters.

Stay Hydrated Try This:

There is no shortage of simple ways to replenish your H2O stores in summer. Add herbs like basil and mint or fruit slices to your water glass. You can also sip on iced unsweetened green tea, which can help boost your metabolism to increase your weight loss progress.

Make it easy to stay hydrated — at meals, keep a pitcher of water on the table, and refill your glass frequently. If you are on the go, fill your water bottle before you leave home and bring it along on your daily travels.

Developing a Summer Mindset

Summer can be unpleasant for those trying to lose weight because there are countless opportunities for embarrassment and discomfort.

GIVE YOURSELF GRACE

HIGHLIGHT THE POSITIVE

CREATE A POSITIVE & ENCOURAGING DAILY MANTRA

School’s Out

Research shows that moving your body in nature can lower stress and anxiety levels and support an overall improved psychological state compared to indoor exercise. Remember not to exercise between 10 a.m. and 5 p.m. to ensure your body doesn’t overheat.

Looking for a way to beat the heat and get a workout in?

Try our Summer Pool Exercises on page 4.

Tenacity and hard work are important when navigating your weight loss journey. Learning to give yourself grace and pushing forward even temptation comes up is vital to future success. You need to continue to believe in yourself, no matter what.

Accentuate the parts of your body you like instead of trying to camouflage the areas you don’t like. Many stores have stylists you can work with to help you find clothes or bathing suits that complement your body.

If you find yourself engaging in negative self-talk, practice a daily positive mantra. Be gentle with yourself and focus on the great things you are doing

Try This:

With fewer school obligations, summer is the perfect season to spend more time with your kids and get them involved with your weight loss efforts — whether it’s a walk after dinner or helping to prepare healthy snacks for an afternoon of outdoor fun.

Invite your kids to help you prepare a meal. While allowing you time to talk with your kids, you can also be teaching them invaluable tools in learning how to cook.

Too Cold”

5 To Beat The Heat

POOL EXERCISES

Whether you’re in search of a low-intensity exercise routine or just want to get a workout in while enjoying the sunny weather, these exercises are a great way to tone your entire body and stay cool this summer.

STANDING PUSH-UPS

Face a side of the pool and position your hands on the wall slightly wider than your shoulders. Bend your arms and lean in toward the wall, then push back out without locking your elbows.

LEG LIFTS

Stand in the pool (hold onto the side if you like) and lift one leg out to the side, then back down and across your other foot, then down. Switch legs and perform the exercise on the other leg.

BICEP CURLS

Holding your arms down at your sides, open your palms and squeeze your fingers together. Then bend the elbows and curl your forearms up so that your hands press up toward your shoulders. Return your arms down to your sides and repeat.

TRICEP EXTENSION

Stand up straight and hug both elbows in toward your sides. Bend your elbows at 90° so that your hands are out in front of you and your forearms are parallel with the bottom of the pool. Press your arms up and back through the water to straighten your arms behind you, squeezing your triceps. Return to bent elbows and repeat.

FORWARD LUNGE

Stand near a pool wall for support, if needed, and take a big lunge step in a forward direction. Do not let the knee in front of you advance past your toes. Return to the starting position and repeat with the other leg.

GRILL RECIPES

Blueberry Ginger Refresher

Recipe Yields: 1 cup of fruit

INGREDIENTS

• 1 cup blueberries

• ½ cup club soda

• ½ cup water

• ½ cup crushed ice

• 4-5 Tbsp of Stevia

• 1 Tbsp ginger, grated

• 4 mint leavest

DIRECTIONS

1. Heat a pan to medium-high heat. Add water, blueberries, and ginger.

2. Boil the mixture and then add Stevia.

3. Lower the heat and mash the mixture, let simmer for 10 mins.

4. Remove from heat and let it sit at room temperature for 2 hours.

5. Strain the syrup into a bowl. Add the mixture into a tall glass with crushed ice, club soda, and mint.

FOR FLEX™ PATIENTS

Add 1.5 oz. of vodka.

Grilled Ratatouille Salad

Recipe Yields: 7 ¼ cups of vegetables

INGREDIENTS

• 4 cups eggplant

• 1 ½ cups medium tomatoes

• 1 cup zucchini

• ½ cup red bell pepper

• ½ cup fresh basil leaves, thinly sliced

• ¼ cup red onion

• 1 Tbsp plus 2 Tsp red wine vinegar

• Salt and pepper, to taste

• Zero-calorie nonstick cooking spray

DIRECTIONS

1. Slice eggplant into ½-inch-thick rounds. Soak in a bowl of lightly salted water for 15-20 mins. Drain and squeeze out the excess moisture.

2. Slice tomatoes and zucchini into ½-inch-thick rounds.

3. Stem and seed the bell pepper. Slice the pepper and onion into ½-inch-thick rings.

4. Heat a grill or grill pan to medium-high heat. Spray the vegetables with zero-calorie nonstick cooking spray on both sides and season with ½ tsp salt and pepper to taste.

5. Grill the vegetables (in batches if necessary), turning, until soft and marked, about 6 mins. for the tomatoes, 7-8 mins. for the bell pepper, onion, and zucchini, and about 10 mins. for the eggplant. Let cool

6. Drizzle the vegetables with vinegar.

7. Divide the zucchini and eggplant among plates and arrange them in a circle, overlapping slightly. Top with the bell pepper, tomato, and onion. Sprinkle with basil.

FOR FLEX™ PATIENTS

Top with ½ oz. fresh mozzarella.

GRILL RECIPES

Garlic & Herb Steak with Sautéed Mushrooms

Recipe Yields: 3.5 oz. of protein, 1 cup of vegetables

INGREDIENTS

• 3.5 oz boneless sirloin steak

• 4 oz. cremini or button mushrooms, sliced (about 1 cup)

• 1-2 cloves of garlic

• 2 tsp water

• 1 tsp fresh rosemary

• ½ tsp Italian Seasoning

• Salt and pepper, to taste

• Zero-calorie nonstick cooking spray

DIRECTIONS

1. Preheat grill to medium heat. Prepare garlic and place in the center of an 8-10 inch square of heavy foil. Bring foil up around the cloves, making a replica bowl.

2. Sprinkle Italian Seasoning, rosemary, and water into a foil bowl. Completely enclose the garlic with the foil and twist on the top.

3. While you prepare the steak, grill the foil filled with garlic. Sprinkle the steak with salt and pepper, and rub well into the steak. Place steak on the grill.

4. Continue cooking garlic cloves and the steak until the steak is done. Note: Garlic cloves should be soft by the time the steak is done.

5. On the stovetop, preheat a large skillet over medium heat.

6. Spray the pan with zero-calorie nonstick cooking spray. Add the mushrooms and sprinkle on the salt. Let cook for 5-7 mins., stirring often until the moisture has released and the mushrooms are lightly browned.

7. To serve, carefully open the foil and put garlic on top of the steak. Mash garlic with a fork and sprinkle with herb mixture over garlic and steak. Top with sautéed mushrooms.

FOR FLEX™ PATIENTS

Serve with steamed broccoli (½ cup).

Strawberry Sorbet

Recipe Yields: 2 cups of fruit

INGREDIENTS

• 2 cups frozen strawberries

• ¼ cup water

• 1 tsp lemon juice

• 2 tsp Swerve® Monk Fruit

DIRECTIONS

1. Purée the frozen strawberries in your food processor or blender for 1 min. Add the remaining ingredients and continue processing until fully puréed.

2. Transfer the mixture to an ice cream tin/container and freeze for an hour and a half.

3. Remove the container from the freezer and mix the sorbet to break up any chunks.

4. Place it back into the freezer and freeze until firm.

FOR FLEX™ PATIENTS

Serve with 1 oz. of dark chocolate (70-85% cacao).

For Men: Benefits of Being Fit & Healthy

Men take their roles as leaders and providers seriously. Often, this can take priority over a healthy lifestyle. But it doesn’t have to be an either/or scenario. It’s essential to prioritize health and wellness to be the best individual you can be. Here is why being fit and healthy matters:

INCREASES YOUR CONFIDENCE

There is no better way to build confidence in yourself than to reflect on your progress. This boost in self-esteem will help you be a better husband, dad, and protector of the people that are most important to you.

IMPROVES YOUR QUALITY

OF LIFE & LONGEVITY

Research shows a correlation between visceral fat levels and health, longevity, and vitality. Men with a healthy body mass index (BMI) tend to live longer and have decreased risk of cancer, cardiovascular disease, and diabetes.

SETS A GOOD EXAMPLE FOR YOUR KIDS

Whether it is how you treat others, your ability to cope with stress and problems, or the importance of family time together, your children will most likely pick up on these qualities and apply them in their own lives. The best gift you can give them is showing them what a healthy lifestyle looks like.

DEVELOPING A MINDSET FOR WEIGHT LOSS

Most men think that if they eat healthy and exercise, they will lose weight and keep it off. However, their attitudes and values play a key role in determining their success. Thus, you need to develop a mindset for weight loss to help you reach your goals. Here are a few things you can do to become a leader in your own health and wellness journey:

FIND YOUR WHY

Identify all the reasons you want to lose weight that go beyond the scale. Is it for better health? Preventing a certain health condition? To be a better leader at work? To be able to run around with your kids? Be as specific as you can and write them down

CREATE A GOAL

For most men, it simply isn’t enough to only have a “why.” There usually is a greater motivation or goal to be accomplished. Perhaps, you have always wanted to participate in a bicycle race or an ironman. Whatever you set your sights on, remind yourself of it whenever you need a boost of motivation to keep pushing forward.

PAY ATTENTION TO NON-SCALE VICTORIES

It’s no secret that men tend to lose weight faster than women. However, what happens when the number on the scale doesn’t budge?

Don’t forget to take stock of all your achievements along the way and how they align with your future goals when you encounter setbacks.

Develop your weight loss mindset for a healthier lifestyle with tools and resources from Dr. Kim Feinstein, Psy. D. Private appointment are also available for additional 1-on-1 coaching.

RM Dads Are Positive Role Models for Healthy Living

Fathers are often seen as a pillar of strength, support, and protection. They also serve as the model and guidepost for how to live a healthy lifestyle. This month, we honor the Red Mountain dads who model what positive health and wellness look like.

In seven short months, I had shed almost 80 lbs and all the additional baggage that cannot be measured by a scale. I can finally start enjoying my children, life, and wife.

My biggest motivation in life is my three beautiful children. They need their father to be healthy, strong, and alive. I feared slowly losing my life and time with my children, so I made the decision to start eating better and getting back to the gym. I have been so blessed to participate in Red Mountain and reap the benefits. My family is excited about my journey and can see the change it has made in my life.

After several years of working to stay in shape and feel good, the pressures of work, life, relocations, and poor eating habits had taken their toll. I knew exactly what I should be doing, but I was so busy taking care of everyone else I forgot how to take care of myself. RM3® has helped me finally feel like myself again! Young, energetic, and back in balance. More importantly, I’m able to be the best me for my wife and our three girls.

– Michael D. lost 50 lbs on RM3®

– Robert S. lost 70 lbs on RM3®

– John K. lost 80 lbs on RM3®