July 2023 Newsletter | Red Mountain Weight Loss

PEAK

JULY 2023

Your Summer Travel Guide

Fun Ways to Burn Calories on Vacation

4th of July Recipes

How Flex with Revolex™

Changed Katie M.’s Life

TRAVEL GUIDE

Vacation is the perfect time to unwind from the stress of everyday life. However, you don’t have to sacrifice your diet to enjoy your getaway. Whether you plan to travel near or far, here are some tips to ensure your trip goes off without a hitch.

PREPARING FOR YOUR TRIP

Pack Healthy Snacks for Travel Day

Most airline meals and snack boxes are sky-high in calories and full of processed food with a long list of artificial ingredients. Eat healthy while traveling by packing healthy snacks ahead of time. This will help you with portion control and temptation.

What Can I Bring Through Airport Security?

AVOIDING VACATION FATIGUE

Develop a Nightly Routine

It’s easy to wing bedtime when you’re on vacation. You may end up going to bed later than you’re used to. Or maybe even get up earlier than usual to ensure you have plenty of time to do everything you want during the day. Instead, you should maintain a consistent sleep schedule to ensure you have enough energy for the day.

Stay Hydrated

When you become dehydrated, your overall health is put at risk. This means you are more likely to feel fatigued, have an increased heart rate, and experience confusion. These things can be a recipe for disaster if you’re trying to navigate an unfamiliar place on vacation. Fill a water bottle before you leave the hotel and bring it with you on your daily activities.

Take a Supplement

If you are determined to go through your vacation without so much as stopping for a quick nap, supplements can provide you with a much-needed burst of energy to focus on the day ahead. Ignite™ is designed to boost your metabolism and energy levels throughout the day.

REBOOTING YOUR ROUTINE AFTER VACATION

Weigh Yourself

Once you are home, it’s time to re-focus and remind yourself what your health and fitness goals are. Stepping on the scale gives you a snapshot of where you are now so that you can take positive steps down the path that bring you closer to the body and future you want.

Get Back Into Your Routine as Quickly As Possible

Return to your old, effective routine, and focus on what works! Experts agree that routines are important when getting back on track. The consistency that a routine brings allows you to avoid stress and create balance.

Don’t Shame Yourself

Beating yourself up about past behavior is neither effective nor motivating. Calling yourself “fat,” “disgusting,” “a failure,” or any other name is truly a recipe for continued weight gain. If you wouldn’t say this to a friend, you certainly shouldn’t say it to yourself.

Don’t Forget Your Medications

Make sure that your RM3® or Revolex™ medication is in your prescription bottle and packed in your carry-on bag in case you need them during your flight.

Get Lodging That Comes with a Microwave or Fridge

Having the necessary tools is the key to staying on track with your diet while on vacation. Hotels often have microwaves and mini-fridges, so you can store snacks and meals you bring from home and groceries you buy at your destination.

If you have a vacation or special event planned, ask your RM Provider for tips to help you stay on track.

CURB CRAVINGS WHILE ON VACATION

Red Mountain’s Crave XR™** is a prescription appetite suppressant specifically formulated to work on two areas of your brain — the hunger center and the reward system — to suppress hunger and help control cravings.

Develop your weight loss mindset for a healthier lifestyle with tools and resources from Dr. Kim Feinstein, Psy. D Call 800. 239.7830 to book a private appointment for additional 1-on-1 coaching.

RM-APPROVED FOODS TO

Did you know that certain fruits and vegetables can naturally help to keep you cool in the hot summer months?

Here are seven RM-approved foods you will want to put on your shopping list for when the temperatures start to rise.

OF RECIPES

DIRECTIONS

1. Remove the outer leaves of the cauliflower. Separate the florets one by one with a paring knife.

Cucumber

Cucumbers are 95% water and contain essential nutrients like vitamin E, which can soothe the skin from sunburns. Snack on them as a salad or blend them into a juice with ginger and some lemon to help you stay cool in the summer.

Celery contains a welcome dose of some important vitamins and minerals. It’s also made of 95% water, helping you stay hydrated and refreshed for the day ahead. You can munch on it raw or add it to your favorite smoothie for added flavor.

BBQ Chicken with Cauliflower Crust

Recipe Yields: About 3 oz. of protein, 2 ¼ cups of vegetables

INGREDIENTS

• 3 oz. skinless chicken breast, cubed

2. Place cauliflower in a food processor and pulse until it has a “rice” texture.

3. Add cauliflower to a bowl and microwave for 7-8 mins. to steam and soften. Then, let cool.

4. Spoon cauliflower into cheesecloth or towel. Fold, twist, and squeeze out all of the liquid.

5. In a bowl, add the cauliflower, egg whites, garlic powder, basil, oregano, and a pinch of salt and pepper. Mix the ingredients to combine.

electrolyte. Make a summertime salad with dark leafy greens to help you beat the heat with

Berries

Strawberries, blackberries, blueberries, and raspberries are alkaline foods that help to create a cooling effect on the body. They are also rich in powerful antioxidants that fight off free radicals that can damage skin due to sun exposure. Eat them on their own or make an infused water to sip on.

Lemon

This citrus boosts the immune system, makes your skin glow, and adds a healthy dose of vitamin C to your diet. Add it to plain water or add a dash of lemon to your juices and salads to hydrate and cool your body.

Zucchini

Mint

Mint is the perfect summertime herb because it aids digestion without raising body heat. It also relieves nausea and headaches and eases depression and fatigue. Making unsweetened iced tea with peppermint and spearmint leaves can help reduce body temperature.

• 2 cups cauliflower, riced

• 2 egg whites

• ¼ large red onion, thinly sliced (¼ cup)

• ½ tsp garlic powder

• ½ tsp basil, chopped or dried

• ½ tsp oregano

• Salt and pepper, to taste

• Walden Farms®

Original BBQ Sauce

• Parchment paper

6. Line a pan with parchment paper. Form a 9-inch pizza crust about ¼-inch thick.

7. Place the pizza crust in a pre-heated 450°F oven, and bake for 15 mins. or until golden brown.

8. Cube chicken breast and season with salt and pepper. Grill until done. Top with red onion slides if desired.

FOR FLEX™ PATIENTS

Top with cheese (½ oz.)

Zucchini are among the yin (or cooling) foods that help our bodies regulate temperatures. They range in color from yellow to dark green and contain vitamin C and health-protecting antioxidants and phytonutrients. Zucchini makes a great addition to any summer salad.

Vegetable Steak Kabobs

Recipe Yields: 32 oz. of protein, 4 cups of vegetables

INGREDIENTS

• 32 oz. sirloin steak, cut into 1-inch cubes

• 1 medium red pepper (1 cup)

• 1 medium yellow pepper (1 cup)

• 1 medium green pepper (1 cup)

• 1 large onion (1 cup)

• Salt and pepper, to taste

DIRECTIONS

1. Cut steak into about 1-inch cubes.

2. Cut peppers and onion into 1- or 2-inch pieces.

3. Skewer meat and veggies, and put on the grill until charred or done.

4. Season with a little salt and pepper to taste.

FOR FLEX™ PATIENTS

Serve with an avocado (¼)

Cucumber & Radish Salad

Recipe Yields: 5 ½ cups of vegetables

DIRECTIONS

Fun Ways to Burn Calories on Vacation 5 OF RECIPES

INGREDIENTS

• 1 medium watermelon or daikon radish (about 1 ½ cups)

• 1 bunch red radishes, stemmed (1 cup)

• 1 English cucumber (2 cups)

• 1 ½ Tbsp white wine vinegar

• Salt

• Basil leaves

• Parsley leaves

PICKLED RED ONIONS INGREDIENTS

• 1 large red onion (about 1 cup)

• ¾ cup vinegar (apple cider, white, or red wine vinegar)

• ¼ cup water

• 1-2 Tbsp Swerve® Granular Sugar

• 1 tsp salt

1. Cut radishes and cucumbers into small bite-size pieces. Toss in a bowl with vinegar.

2. Add salt, basil, and parsley to taste.

3. In a small saucepan, stir together vinegar, water, salt, and sweetener. Cook over medium-high heat until simmering.

4. Thinly slice the red onion and place in a Mason jar.

5. Pour the hot vinegar mixture over the onions, screw on the lid, and shake to coat the onions evenly with the mixture. Let the onions marinate for at least 30 mins.

6. Place radish and cucumber mixture on a plate and top with pickled red onions.

FOR FLEX™ PATIENTS

Top with feta cheese (½ oz.)

Patriotic Dessert Cups

Recipe Yields: 1 cup of fruit

INGREDIENTS

• 1 package of sugar-free Jell-O (cherry, raspberry, or strawberry)

• 2 cups water

• 1 cup Walden Farms® Marshmallow Dessert Dip

• 1 cup blueberries

DIRECTIONS

1. Boil 1 cup of water. Mix with Jell-O until dissolved.

2. Stir in 1 cup of cold water. Pour into 4 glasses.

3. Refrigerate until firm.

4. Top with Walden Farms® Marshmallow Dessert Dip and blueberries.

FOR FLEX™ PATIENTS

Top with pecans (4) or walnuts (4)

There is nothing better than sinking your toes into the sand during the summer, but sand has more uses than just for relaxation. Here are five activities to try on your next vacation.

VOLLEYBALL

Volleyball helps improve your agility, speed, and hand-eye coordination. It also counts as metabolic and strength training. This keeps your brain sharp, boosts heart health, builds muscle, and helps you strengthen your neuromuscular response.

STAND-UP PADDLEBOARDING

KAYAKING

Kayaking is an ideal upper-body and core workout. You’ll work your back, chest, shoulders, arms, and even your legs, which helps improve your balance.

Paddleboarding challenges your balance, helping you strengthen and tone up all over by working the stabilizing muscles in your feet and legs. This low-impact sport also works larger muscle groups in your legs, back, core, and arms, with minimum risk of injury.

YOGA

If you typically do yoga, you might find it more challenging to find balance on the sand. However, you can easily adapt your movements to the contours of the sand, as it acts like a cushion and will be gentler on your knees and joints.

PICKLEBALL

Pickleball is a quick-thinking sport that will help you improve your hand-eye coordination over time. Unlike tennis or running, this low-impact sport reduces the strain on your knees, hips, and ankles, making it an ideal sport no matter your age.

Looking for more exercises to beat the summer heat? Visit our website and search “Pool Exercises” for more moves from Anita Terlizzi, RM Fitness Expert & Certified Personal Trainer.

How Flex with Revolex™

Changed Katie M.’s Life

After having my third child last year, I didn’t recognize myself in the mirror. I was 60 lbs overweight and cared for two kids under two and one with special needs and medical complexities. My life was busy and very stressful at times. I looked at my pre-baby clothes and felt it was impossible to fit back into them.

In the past, I tried to lose weight on my own. You name it, and I’ve probably tried it. Nothing really worked. I would always get stuck and not see the results I wanted. No matter how much I limited calories or worked out, I didn’t see the inches come off.

When I heard about Flex with Revolex™, I was so excited!

I used to feel depressed whenever I tried to lose weight before because I felt like I had made so many sacrifices to lose weight. With Flex™, I haven’t missed out on anything, and I can see the results. The Revolex™ medication has even made me not crave sweets as much. I feel full faster and longer.

Before the Flex program, I struggled to keep up with my 2-year-old. I hated that I couldn’t chase her around on the playground. That’s not the case anymore! I don’t struggle to keep up with her. I also love wearing my favorite clothes and feel comfortable in them. It has made a huge difference in how I feel and my confidence.

I cannot believe that I dropped three pant sizes after six weeks and have been able to wear my pre-baby jeans! It was the best feeling in the world to pack up my old jeans and get rid of them! For someone who has struggled their whole life to lose weight, count calories, and work out,

– Katie M. lost 40 lbs on Flex with Revolex

I loved that I could enjoy a flexible diet that suited my “busy mom” lifestyle.

Flex with Revolex has changed my life.