ISSUE #5 | May 2021
IN THIS ISSUE 5 TIPS YOU NEED FOR WEIGHT LOSS SUCCESS
“CITRUS DE MAYO” RECIPES
AVOID REBOUND WEIGHT GAIN WITH TRANSITION MONTH
ERIN G. BECOMES THE ROLE MODEL MOM SHE ALWAYS WANTED TO BE
5 TIPS YOU NEED FOR
WEIGHT LOSS SUCCESS By Dr. Shelly Kocher, M.D. FACOG, Medical Director
In a perfect world, there’d be an overnight magic pill that dissolved all our fat in all the right places while we continue to indulge in all the food we desire. While we don’t have a magic pill, we do have lots of medical-grade vitamins and supplements. Realistically, weight loss success is a balanced combination of planning, discipline, patience, and grace. Together, let’s examine five must-have tips to achieve weight loss success
1
Start to meal plan. Healthy food consumption is the key to weight loss success – it is even more important than exercise and medications! In 2019, only 29% of consumers meal planned for the entire week. We bet they’re Red Mountain patients! Rise above the rest and rid your kitchen of temptation. Trash those forbidden foods from your house and stock up on allowable foods. Research RM3®-approved recipes, and spend time preparing your meals daily, or preparing larger amounts of food in advance once or twice a week.
2
Give yourself permission for self-care. Take out a post it and literally write yourself a permission slip for self-care. We emphasize the importance to take the time to care for yourself and your health. What does this look like? Meal prepping and exercising. While we all lead busy lives, we do a disservice to our loved ones if we don’t take care of ourselves. A healthy you equals a happy you, and your family will be sure to celebrate with you as you gain more self-confidence and carve time for yourself.
3
Be consistent with new habits. “Consistent action creates consistent results.” Consistency goes both ways – while it is easy to believe that a little candy bar or a little scoop of ice cream is harmless, pretty soon this small decision snowballs, and “a little” becomes “a lot”. Instead of spiraling into old habits, push yourself into new habits consistently sticking to the RM3® plan, for example, or meal planning every week, to start!
4
Be patient with the scale. Weight loss occurs in a step-wise fashion, and plateaus are normal. You could follow your plan perfectly, and you may not see the scale drop every day. You may ask yourself, “Why isn’t the scale moving in the right direction?” We understand your frustration, but be patient. The scale will soon demonstrate your efforts.
5
Look at weight loss as a lifestyle. Weight loss is a journey, not a destination. The work does not end when you reach your weight loss goal. You’ve changed your life! Now it’s time to change your lifestyle. Occasionally, you may have more calories and an indulgence; but most days, you should still be eating the healthy, nutrient-dense foods introduced to you during the weight loss phase. You realize you’re now one of those healthy people you used to admire! And you’re not that way by accident – everyday, you practice healthy habits.
Cel r
Citrus de Mayo! Cinco de Mayo, or the fifth of May, is a national holiday in Mexico, but it might as well be one in the US! This year we’re celebrating Citrus de Mayo! Inspired by citrus fruits, like limes and oranges, we’ve come up with delicious ways to use them in this holiday’s recipes. Citrus fruits are RM3®-approved so it’s time to squeeze and celebrate!
MEXICAN CAULIFLOWER RICE Ingredients • • • •
¼ medium white onion ½ lime 1 clove garlic 1 tbsp. cayenne pepper
• • •
1 large cauliflower head 1 ½ diced tomatoes Sprinkle of salt to taste
Directions Cut the cauliflower into florets, and put into the food processor. Set aside. Sauté onion and garlic in zero calorie non-stick cooking spray. Add in cauliflower rice until it’s slightly crisp. Finally, add diced tomatoes and salt and pepper to taste, and squeeze lime for extra flavor.
SPICY SHRIMP TACO LETTUCE WRAPS Ingredients • • •
1 lb. of medium shrimp peeled and deveined 1 clove garlic Zero calorie non-stick cooking spray
• • •
1 tablespoon cayenne pepper ½ tsp. chili powder ½ tsp. cumin ¼ tsp. salt
• •
1 lime 1 head of romaine lettuce
• •
¼ cup of cilantro leaves 1 tbsp. of lime
• •
½ tsp. salt ¼ tsp pepper
•
Salsa Ingredients • •
1 tomato ½ onion
Directions Grab a medium bowl and whisk together cayenne, cumin, chili powder, garlic, and salt. Mix in shrimp until it is covered. Add zero calorie non-stick cooking spray to skillet, and apply high heat. Throw mixture into skillet for 2-3 minutes per side or until shrimp is cooked thoroughly. Set aside. Dice the onion and tomato. In a medium bowl, combine onion, tomato, and cilantro. Add lime juice and sprinkle salt and pepper to taste. Mix and set aside. Place two romaine lettuce leaves on top of each other. Put 4-5 shrimp pieces on the lettuce and top with the salsa!
ORANGE LIME MOJITO MOCKTAIL* Ingredients • • •
½ of an orange ½ of lime 4 mint leaves
• • •
½ cup crushed ice ½ cup club soda ½ cup water
Directions Muddle and mash the fresh mint leaves and lime wedges together. Add the mixture into a tall glass. Add juice from the orange and stir. Finally, add crushed ice, water, and club soda. Enjoy!
3 - 2 - 1 ’s WHAT YOU’LL NEED
DIRECTIONS
• •
For this circuit, you will be completing 3 minutes of strength exercises, followed by 2 minutes of cardio, then 1 minute of abdominal exercises.
Timer or stopwatch phone application Weights (if desired)
Between each timed workout, allow yourself 30 seconds (or desired amount) of rest.
VA R I AT I O N 1
VA R I AT I O N 2
Walking Lunges
Push-Ups
Bicep Curls
:45 Squats
:45 Walking Lunges
:45 Push-Ups
:45 Bicep Curls
STRE NGT H
Squats
:30 Rest
:30 Rest
High Knees
Speed Skate
Out-Out In-In
:30 Jumping Jacks
:30 High Knees
:30 Speed Skate
:30 Out-Out In-In
CA RDI O
Jumping Jacks
:30 Rest
:30 Rest
Bicycle Crunches
Bird-Dog Crunches
Switches
:30 Crunches
:30 Bicycle Crunches
:30 Bird-Dog Crunches
:30 Switches
ABS
Crunches
By RM Fitness Expert & Certified Personal Trainer, Anita Terlizzi
AVOID REBOUND WEIGHT GAIN IT STEP 2 TRA SITI M T Congratulations! You’ve worked hard, invested your time and willpower into the RM3® program, and you’ve finally reached your goal weight! Now, what? With RM3®, your weight loss is only the first step on your weight loss journey. The next step of RM3® is the Transition Month. Transition Month is an extremely crucial step in your journey, because before you add back some of your favorite foods, it’s important to recognize the real possibility of regaining the weight if the plan is not followed. You’ve probably heard that 95% of people who lose weight regain it 1 — and we’re here to put this myth to rest. While this scary statistic has been quoted widely, it remains part of the “mythology of obesity”, with the original study being conducted in the 1950’s! Let’s fast forward to the present, where we have advanced weight loss medication(s), supplements, fat burner boosters, and clinical support at Red Mountain to ensure regaining weight — isn’t a part of your weight loss story. With Red Mountain’s RM3® comprehensive 3-Step program, your weight loss is only the first step on your weight loss journey. The next step is Transition Month. This 4-week period will help you stabilize your new weight and keep it off, for good. Why do people regain weight after weight loss? People regain weight after weight loss because they gradually go back to old eating habits. Consistency is important for longterm maintenance. According to a new study, the main reason is appetite. “People who successfully lose weight get really hungry. The body prompts us to eat about 100 calories more than usual for every two pounds or so of weight loss,” researchers found 2. Almost all prescription weight loss medications work by turning down a person’s appetite. It may be that people who lose weight can keep it off with the help of one of these drugs. First, let’s acknowledge that food cravings happen, and are simply, inevitable. We’ve got tips and supplements to help you curb those cravings. How else do we combat this new, voracious appetite? Re-introducing healthy fats, increased calories, and increased exercising At Red Mountain, we’ve designed an individualized diet that re-introduces healthy fats and increased calories back into your diet. And we’ve even created a repository of delicious healthy recipes for your enjoyment. We also encourage you to increase your cardio and muscle building exercises, too. But, what if I’m still hungry? We’ve got just what the doctor ordered! Ask your Medical Provider for a prescription for Appetite Suppressants. In
conjunction, we strongly recommend our Control Kit to help stave off cravings and supply that extra energy you need to get through Transition Month. It contains 4 Fat Burner Boosters these are fat burning amino acids that help utilize fat stores for fuel and boost metabolism. The Fat Burner PLUS Booster adds the long-acting vitamin B for improved energy throughout the week. In addition, the Control Kit contains 4 essential supplements that each serve a different purpose to stop regaining weight • Resveratrol This is a strong anti-oxidant. Anti-oxidants lower inflammation and risk of diseases such as cancer and heart disease to name a few. It also induces metabolic changes that mimic the effects of a calorie restricted diet. • Carb Control A unique blend of three ingredients that have been shown to reduce the digestion of starches and absorption of glucose. In essence, it decreases carbohydrate absorption. • C A C A aids in weight loss by promoting muscle growth, as well as inhibiting the growth of fat cells. It helps maintain lean body mass by promoting utilization of fat stores for fuel. • Carnitine Metaboost A crucial nutrient for fat metabolism and it increases weight loss by promoting optimal fat burning. It causes utilization of fat stores for fuel also and not only helps preserve muscle mass but can help build muscle. It is great for pre-workout and decreases risk of hypoglycemia during a workout due to preservation of glucose from utilizing fat preferentially for energy. In addition, we also have other medical-grade vitamins and supplements to help your body transition. Our favorite supplements are Carb Control, which reduces carb and sugar absorption, and Crave Control, which controls food cravings. Adopting a healthy lifestyle e have full confidence that you can do this! ou’ve come so far on your weight loss journey, and we’re here to make sure you move forward, not backward. Once you stabilize your weight loss during the Transition Month, you’ll have one final step before completing your weight loss journey. Included in your weight loss plan is the last, and final step in your 3-step program. Don’t forget to schedule your next evaluation with your medical provider to learn more about Lifetime Maintenance. Get ready to be the healthiest you’ve ever been, for the rest of your life!
1 Fritsch, Jane. (May 1999). “95% Regain Lost Weight. Or Do They?” The New York Times. https://www.nytimes.com/1999/05/25/health/95-regain-lost-weight-or-dothey.html 2 Goodman, Brenda. (October 2016). “People Who Lose Weight Gain It Back”. WebMD Health News. https://www.medicinenet.com/script/main/art.asp?articlekey=198722
AFTER
HOW ERIN G. BECAME THE ROLE MODEL SHE ALWAYS WANTED TO BE
“I have struggled with my weight all of my life. Since fifth grade, I was made fun of everyday and would come home crying to my mom. I stayed active as an adult, but then I had two kids and weight loss became even more of a challenge.
I tried other weight loss programs, but I’m not about ‘gimmicky stuff’. I have a daughter who’s nine and it’s really important to me that she recognizes what is healthy, not ‘what is dieting’. That really plays into me wanting to do this, I need to be good for my kids, even on my bad days. I need to do it for them. Finally, I thought to myself, “I really need a big change. I need something different. I need something new.” So, I jumped in full force, and it was awesome! RM3® wasn’t about counting calories, it was just about the portions, and the amount of portions I could eat to get in a healthier space- and that was huge for me. RM3® was the jumpstart I needed for weight loss to happen quickly without being too challenging. It was realistic for my lifestyle. I’m 5’2” and I was 169 pounds. I lost twenty pounds! I’m happy that I’m not at 169 pounds anymore. I was uncomfortable, sad, and couldn’t fit into things.
BEFORE
Now I feel comfortable in my skin. I haven’t worn shorts since I got pregnant with my daughter ten years ago, and we live in Arizona. It wasn’t until I lost weight that I put shorts back on again. When I started wearing shorts for the first time, I never realized the impact it had on my daughter. Now she wears shorts all the time, too! RM3® made me whole again, I made serious change, and had a positive change on my kids, and that’s the whole enchilada!
-Erin G., LOST 20 LBS ON RM3
®
”