July 2022 Newsletter | Red Mountain Weight Loss - AZ

I SSU E # 7 | J UL Y 2 02 2

The Joy of Not Missing Out

IN THIS ISSUE

How to Boost Your Weight Loss Motivation

Summer Kabob Recipes

How Ian C. Went From A Patient to Weight Loss Guru

The Joy of NOT Missing Out You’ve committed to becoming healthier and transforming into the best version of yourself. While your weight loss journey is a rewarding experience, it can sometimes feel like everyone around you is having more fun.

First, breathe. Next, know this: you can still do the things you enjoy and achieve your weight loss goals. Explore ways to still participate and stick to your diet, so you don’t miss out on that next celebration or dream vacation.

BBQS & GATHERINGS

Whether you’re the host or an attendee, you can still enjoy summer BBQs with family and friends.

THINK SELTZER WATERS OVER SUGARY DRINKS. BBQs are notorious for soda, sweet tea, and lemonade — but they’re packed with sugar and calories. Ditch the unhealthy beverages and opt for flavored seltzer water or make your own mocktail instead.

RESTAURANTS

Menus can be intimidating, especially when you’re trying to implement healthy lifestyle changes. Follow these simple tricks to keep in mind the next time you dine out.

CHECK THE MENU BEFORE YOU GO.

According to the National Institute of Health, you’re more likely to make unhealthy choices when hungry. Look at the menu online and select a meal that can be customized to fit your diet.

ASK HOW THE FOOD IS PREPARED.

Dishes that are pan-fried, crispy, or sautéed will often contain more fat and calories than those that have been steamed, grilled, or roasted.

SKIP THE BREAD.

Ask the server not to bring bread, chips, or other pre-meal items. It can be tempting to mindlessly “graze” when the basket is sitting right in front of you.

MAKE HEALTHY SUBSTITUTIONS.

Instead of fries or seasoned rice, order vegetables (steamed or grilled) or a salad with dressing on the side.

ASK FOR A TO-GO BOX. Most restaurant portion sizes are enough to feed two people (or more). When your meal arrives, ask for a to-go box and portion out your food before digging in. This will help prevent over-eating.

VACATION

Vacation is a time to escape the stress of everyday life. However, you don’t have to sacrifice your diet to enjoy your getaway.

PUT THE MINI-FRIDGE TO GOOD USE.

Buy ready-to-eat items at the grocery store, such as hard-boiled eggs, rotisserie chicken, and deli meat, and store them in the fridge. You can also prepare your own meals in advance and bring them on vacation with you.

BRING A HEALTHY DISH.

Volunteer to bring an RM3®-approved dish, such as kabobs, to enjoy at the bash. You can also offer to prepare a side like coleslaw or a crunchy pickle salad to round out the meal.

BRING A PAIR OF TENNIS SHOES.

Make a pair of athletic footwear one of the first things you pack. This will remind you to get out and move your body. They will also keep you from opting out of unplanned events like hikes or other outdoor adventures that will get you moving!

EAT LEAN PROTEINS.

Chicken, shrimp, and scallops are excellent sources of lean protein and don’t contain as much fat as hamburgers or hot dogs.

SAY “NO” TO THE BUN.

Bread is high in carbs and low in micronutrients.

Instead, use lettuce or Swiss chard, tomato, or grilled portobello mushrooms.

START YOUR MEAL WITH A SALAD.

Vegetables are high in fiber and can help prevent you from opting for high-calorie entrees. Order a salad packed with fresh greens and raw veggies. Don’t forget to ask for dressing on the side.

SIP SMART.

Drink lots of water. This will help flush toxins, prevent dehydration, and keep you feeling full between meals. Throw a water bottle in your bag and hydrate consistently throughout the day.

HOW TO BOOST YOUR

WEIGHT LOSS

motivation

GRILLED

There will be times along your weight loss journey when you’ll be incredibly motivated to do what you need to do. Meal prep? On it. Buy a pack of seltzer waters so you don’t reach for the sugary stuff in the afternoon? Done.

kabob RECIPES

Other days, it may feel like your weight loss motivation has vanished, and you have no idea how to get it back. But don’t panic; this is perfectly normal. Here are a few tools to keep your motivation on track to reach your goals.

CLARIFY YOUR WHY.

Research shows that people are more successful if their weight loss motivation comes from within. Determine all the reasons you want to lose weight and write them down. Use them as a reminder to help you stay committed to achieving long-term success.

CREATE SMART GOALS.

Action is critical to any success. Saying, “I want to lose weight,” is too broad. Instead, pick a goal that is Specific, Measurable, Achievable, Realistic, and Timely (SMART). An example of a good SMART goal is: “This week, I will walk around my neighborhood on Monday, Wednesday, and Friday for 20 minutes.”

USE POSITIVE SELF-TALK.

The way you talk to yourself can influence how you feel and act. Negative thoughts like, I can’t control myself around sugar, can hinder your progress. Instead, build yourself up with positive words of affirmation. You’ll feel more motivated and confident when you speak to yourself this way.

VISUALIZE YOUR SUCCESSES.

Athletes and artists use visualization to help them reach their goals. Visualization is a powerful tool because imagining, or creating a mental image of success, improves confidence and resilience. When you have a mental picture of what you want to achieve, you will feel empowered to keep working towards it!

Lime-Rosemary Shrimp Kabobs INGREDIENTS

• 1-1/2 pounds uncooked shrimp, peeled and deveined • 2 Tbsp minced fresh parsley • 2 Tbsp fresh juice from an orange • 4 garlic cloves, minced • 1 Tbsp Walden Farms Amazin’ Mayo • 1 tsp grated lime zest • 1 Tbsp lime juice • 1/2 tsp salt • 1/2 tsp pepper • 12 fresh rosemary sprigs • Lime wedges, optional

DIRECTIONS

1. Combine parsley, orange juice, garlic, Walden Farms Amazin’ Mayo, lime zest and juice, salt, and pepper in a large bowl.

2. Finely chop rosemary leaves; add to parsley mixture.

3. Add shrimp; toss to coat. Refrigerate, covered, 30 minutes.

4. Skewer shrimp onto wooden kabobs; discard remaining marinade.

5. Grill, covered, 2-3 minutes on each side or until shrimp turn pink.

Go to redmountainweightloss.com/blog for additional tips.

Makes 3-4 servings of protein.

BBQ-Spice Veggie Kabobs INGREDIENTS

• 1⁄2 cup onions, chopped into 1-inch squares • 1⁄2 red bell pepper, chopped into 1-inch squares • 1⁄4 cup mushrooms, sliced • 1 zucchini, sliced • 1/4 cup cherry tomatoes • 1 tsp cumin • 1 tsp dried thyme • 1⁄4 tsp cinnamon • 3⁄4 tsp paprika • 3⁄4 tsp chili powder • Salt and pepper (to taste)

DIRECTIONS

1. Place vegetables in a large bowl and spray lightly with zero-calorie nonstick cooking spray. Toss to coat.

2. Combine all ingredients for spice mix in a large bowl.

3. Mix into vegetable mixture, using large spoon to toss spice mix evenly.

4. Skewer vegetables onto wooden kabobs.

5. Cook on a grill until slightly charred.

Makes 1-2 servings of vegetables.

GRILLED

kabob RECIPES

30 DAY

SUMMER CHALLENGE Ready to have your healthiest, happiest summer?

We’ve created a 30-Day Summer Challenge to help you enjoy the season the #RedMountainWay. Don’t forget to share your milestones on social media with #RedMountainSummerChallenge. We love seeing your progress!

1

Roasted Beef or Chicken and Apple Kabobs INGREDIENTS

• 3.5oz of lean good quality beef or chunked chicken • 1 apple, cut into large chunks • 1 onion • 1/2 cup beef, chicken, or vegetable broth • 3 Tbsp apple cider vinegar • 1 Tbsp Bragg’s liquid aminos • Stevia, to taste

DIRECTIONS

1. Marinate beef or chicken in broth, vinegar, and Bragg’s liquid aminos.

2. Layer apple, onion petals, and beef or chicken chunks on wooden or metal skewers. (If using wooden skewers soak them for a few minutes so they don’t burn).

3. Barbeque directly or place on aluminum foil sheet and cook until desired degree. Baste frequently with remaining marinade.

4. Heat the remaining marinade in a small sauce pan and use as a dipping sauce.

Makes 1 serving of protein, 1 of fruit, 1/2 of vegetables.

Rosemary-Salmon Kabobs INGREDIENTS

• 1 pound of center-cut salmon fillet, skinned and cut into 1-inch cubes • 1-1/2 cup of cherry tomatoes • 2 tsp minced fresh rosemary • 2 tsp Walden Farms Amazin’ Mayo • 2 cloves garlic, minced • 1 tsp freshly grated lemon zest • 1 tsp lemon juice • 1/2 tsp kosher salt • 1/4 tsp freshly ground pepper

DIRECTIONS

1 . Preheat grill to medium-high.

2. Combine rosemary, Walden Farms Amazin’ Mayo, garlic, lemon zest, lemon juice, salt, and pepper in a medium bowl.

3. Add salmon; toss to coat.

4. Alternating the salmon and tomatoes, divide among eight 12-inch skewers.

5. Spray grill with zero-calorie nonstick cooking spray.

6. Grill the skewers, carefully turning once, until the salmon is cooked through, 4-6 minutes total.

Serve immediately.

Makes 3-4 servings of protein, 1 serving of vegetables.

2

3

4

5

6

Create a gratitude list.

Walk to a nearby park or coffee shop.

Make a summer playlist.

Treat yourself to a DIY facial* at home.

Plant your own herb or vegetable garden.*

Wake up early to watch the sunrise.

7

8

9

10

11

12

Start your day with an RM Protein Shake.*

Deep clean your space.

Sculpt that summer body with our RM Get Fit with HIIT eBook.*

Read a new book.

Meet up with a friend.

Have a happy hour and make RM Citrus Strawberry Mocktails.*

13

14

15

16

17

18

Write down one thing you want to do this week, and do it!

Make fruit-infused water.

Plan a picnic with meals from our Easy Gourmet Recipes eBook.*

Write a letter to your future healthier self.

Go stargazing and count the stars.

Host a backyard BBQ and build your own burger.*

19

20

21

22

23

24

Make a healthy meal plan for the week.

Write down 5 positive affirmations about yourself.

Stay hydrated!

Drink 8 glasses of water.

Learn a new skill or hobby.

Wear an outfit that makes you feel confident.

Listen to an inspiring podcast.

25

26

27

28

29

30

Make your favorite RM3®approved breakfast.

Go for a hike or nature walk.

Have a movie or game night.

Practice meditation or yoga.*

Go on a weekend adventure.

*Go to redmountainweightloss.com/blog for more details on these daily challenges.

Treat yourself to flowers, you did it!

GRILLED

kabob RECIPES

30 DAY

SUMMER CHALLENGE Ready to have your healthiest, happiest summer?

We’ve created a 30-Day Summer Challenge to help you enjoy the season the #RedMountainWay. Don’t forget to share your milestones on social media with #RedMountainSummerChallenge. We love seeing your progress!

Roasted Beef or Chicken and Apple Kabobs

Rosemary-Salmon Kabobs

INGREDIENTS

INGREDIENTS

or chunked chicken • 1 apple, cut into large chunks • 1 onion • 1/2 cup beef, chicken, or vegetable broth • 3 Tbsp apple cider vinegar • 1 Tbsp Bragg’s liquid aminos • Stevia, to taste

DIRECTIONS

1. Marinate beef or chicken in broth, vinegar, and Bragg’s liquid aminos.

2. Layer apple, onion petals, and beef or chicken chunks on wooden or metal skewers. (If using wooden skewers soak them for a few minutes so they don’t burn).

3. Barbeque directly or place on aluminum foil sheet and cook until desired degree. Baste frequently with remaining marinade.

4. Heat the remaining marinade in a small sauce pan and use as a dipping sauce.

Makes 1 serving of protein, 1 of fruit, 1/2 of vegetables.

skinned and cut into 1-inch cubes • 1-1/2 cup of cherry tomatoes • 2 tsp minced fresh rosemary • 2 cloves garlic, minced • 1 tsp lemon juice • 1/2 tsp kosher salt • 1/4 tsp freshly ground pepper

DIRECTIONS

1. Preheat grill to medium-high. lemon juice, salt, and pepper in a medium bowl.

3. Add salmon; toss to coat.

4. Alternating the salmon and tomatoes, divide among eight 12-inch skewers. cooking spray.

6. Grill the skewers, carefully turning once, until the salmon is cooked through, 4-6 minutes total.

Serve immediately.

Makes 3-4 servings of protein, 1 serving of vegetables.

1

2

3

4

5

6

Create a gratitude list.

Walk to a nearby park or coffee shop.

Make a summer playlist.

Treat yourself to a DIY facial* at home.

Plant your own herb or vegetable garden.*

Wake up early to watch the sunrise.

7

8

9

10

11

12

Start your day with an RM Protein Shake.*

Deep clean your space.

Sculpt that summer body with our RM Get Fit with HIIT eBook.*

Read a new book.

Meet up with a friend.

Have a happy hour and make RM Citrus Strawberry Mocktails.*

13

14

15

16

17

18

Write down one thing you want to do this week, and do it!

Make fruit-infused water.

Plan a picnic with meals from our Easy Gourmet Recipes eBook.*

Write a letter to your future healthier self.

Go stargazing and count the stars.

Host a backyard BBQ and build your own burger.*

19

20

21

22

23

24

Make a healthy meal plan for the week.

Write down 5 positive

Stay hydrated!

Drink 8 glasses of water.

Learn a new skill or hobby.

that makes you feel

Listen to an inspiring podcast.

25

26

27

28

29

30

Go for a hike or nature walk.

Have a movie or game night.

Practice meditation or yoga.*

Go on a weekend adventure.

Treat yourself

Make your favorite RM3®approved breakfast.

about yourself.

*Go to redmountainweightloss.com/blog for more details on these daily challenges.

you did it!

HOW IAN C. WENT FROM A PATIENT TO

weight loss guru

I’ve always had a passion for wellness – I’ve been a dancer for a long time, I coach dance for marching band kids a few nights a week, and I previously worked at a massage studio, so I know a little bit about how important it is to take care of your body. When I started working at Red Mountain Weight Loss, I weighed 250 pounds. I felt like I wasn’t setting the best example for the kids I coached, and I certainly didn’t want to set a bad example for our weight loss patients. I have performed across the country with marching bands and been a world-class finalist dancer. I have coached so many kids, and I’m surrounded by amazing people in my life. But, in the back of my head, I was still unhappy with myself because of my weight.

I genuinely love helping other people feel better and learn how to take care of themselves. Everything you put out into the world begins with yourself, so I started thinking, with my new position, I’m a big proponent of that message. I asked myself, “How am I going to tell people what they’re signing up for if I haven’t done it myself?” I decided to start on RM3® to improve myself and fully understand the patient experience.

When I started my first month, all I could think was, “How am I going to cook?” For most of my life, my family cooked for me. When I moved out on my own, I began cooking for myself and learning new habits, so I was in complete control of what I made. Following the meal plan was intuitive to me – I’m not a picky eater, and I loved that I was able to eat real food. The plan was also really simple, making it easier for me to decide what I wanted to eat.

I remember hearing Dr. Bentz say in a video, “It’s not easy, but it’s not as hard as you think it will be.” That resonated with me. I look at other people and think, “Well, if they can do it, so can I.” Day after day, I started to see the number on the scale drop, and I thought, “Oh my gosh, it’s actually working.” Eventually, I reached my goal of losing 90 pounds.

Now, I can get up in the morning, look at myself in the mirror, and say, “I did that. I accomplished that.” It’s so empowering.

My weight loss journey with Red Mountain gave me a deeper understanding of why people become frustrated with their own journeys. If there’s one thing I

could tell other people who are struggling with weight loss right now, it would be, “It’s okay to ask for help.”

BEFORE

How am I going to tell people what they’re signing up for if I haven’t done it myself?

AFTER

-Ian C. lost 90 pounds

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