FEEL FREE TO BE YOU ISSUE #7 | JULY 2020
IN THIS ISSUE
MED SPA SPECIALS 4TH OF JULY RECIPE IDEAS DR. KIM: HOW TO STAY MOTIVATED A LOOK INTO ASHLEY N.’S 113 LB WEIGHT LOSS JOURNEY
THIS MONTH’S FEATURED PRODUCTS
These products & more are available for purchase at our in-person locations or online at shop.redmountainweightloss.com
KETO-AID A popular supplement for its ability to naturally aid in ketosis: the metabolic state which signals our bodies to burn fat for energy. It’s also known to provide immediate energy, reduce hunger & improve brain function.
PROTEIN BARS NEW FLAVORS! Delicious, filling protein bars with 12-15g of protein each! Available in a variety of flavors, including the NEW Divine Lemon Cream & Divine Cookies & Cream varieties. *Protein Bars are only approved for patients following the guidelines for RM Lifestyle® & RM3®’s Step 3: Lifetime Maintenance
July
SPECIAL OFFERS
50
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SKIN TIGHTENING * BUY 2 TREATMENTS GET 1 FREE
MICRONEEDLING OR PRP FACIAL*
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CELEBRATE THE 4TH WITH GOOD FOOD THAT IS GOOD FOR YOU! SLOW COOKER PULLED PORK INGREDIENTS Pork tenderloin Walden Farms BBQ Sauce (full bottle) DIRECTIONS
Juice of 1 orange Chili powder (to taste)
Cut the tenderloin in half & place in a 3-quart slow cooker along with Walden Farms BBQ Sauce, juice of 1 orange & chili powder to taste. Cover and cook on low or 4-5 hours or until meat is tender. After 4-5 hours, remove meat and shred with two forks; Return to slow cooker to heat through. Serve in lettuce cups.
BBQ SPICED VEGGIE KABOBS INGREDIENTS ½ cup onions, chopped into 1-inch squares ½ red bell pepper, chopped into 1-inch squares ¼ cup mushrooms, sliced 1 zucchini, sliced ¼ cup cherry tomatoes DIRECTIONS
1 tsp cumin 1 tsp dried thyme ¼ tsp cinnamon ¾ tsp paprika ¾ tsp chili powder Salt & pepper (to taste)
Place vegetables in a large bowl and spray lightly with zero-calorie nonstick cooking spray; Toss to coat. Then, combine all ingredients for spice mix in a large bowl & mix into vegetable mixture, using large spoon to toss spice mix evenly. Skewer vegetables onto wooden kabobs & cook on a grill until slightly charred.
WATCH VIDEOS ON HOW TO PREPARE PROGRAM-APPROVED RECIPES FROM JAN D’ATRI, RM CULINARY CHEF, AT REDMOUNTAINWEIGHTLOSS.COM
FLIP FOR MORE
CAULIFLOWER "POTATO" SALAD INGREDIENTS 1 head cauliflower
½ Tbsp mustard
3 scallions, chopped
Salt & pepper (to taste)
¼ cup celery, diced
Dill (to taste)
3 Tbsp Walden Farms Amazin’ Mayo DIRECTIONS
Quarter & steam cauliflower for about 15 minutes or until tender. As soon as it is ready, remove from the heat and rinse in cold water for several minutes until cold. Then, set cauliflower on paper towels to drain. Pat dry if necessary. Chop the cauliflower into small bite-sized pieces and place in a bowl with the scallions and celery. Gently toss together. Next, add the mayo, mustard, salt and pepper; fold together gently with a spatula until well combined. Sprinkle a little dill over the top for garnish. Cover and chill for at least an hour, then serve.
REFRESHING FRUIT SALAD INGREDIENTS 12 oz grilled chicken breast
½ cucumber, chopped
6 whole strawberries, sliced
4-5 cups spinach
1 whole apple, chopped
4 Tbsp lemon juice
½ whole onion, thinly sliced DIRECTIONS
Toss spinach with lemon juice and mix together. Add sliced veggies, fruit and grilled chicken. Chill and serve.
STRAWBERRY MARGARITA MOCKTAIL INGREDIENTS 2 cups strawberries
DIRECTIONS
¼ cup lime juice
Juice of 2 oranges
Ice
½ cup sparkling water
Lime for garnish
Prepare ingredients by washing the strawberries & squeezing necessary fruit juice. Place the strawberries, orange juice, sparkling water, lime juice and ice into your blender. Blend on medium-high; add in ice as necessary to achieve desired consistency. Pour the mixture into glasses, garnish with a lime, and serve.
CUCUMBER MINT SPRITZ INGREDIENTS 3 mini cucumbers 6 leaves fresh mint
1 liter seltzer water Ice cubes (as desired)
2 limes DIRECTIONS
Slice cucumbers into ribbons with a mandolin or vegetable peeler. Alternatively, chop into round slices. Place into a large pitcher. Add in mint leaves and gently muddle to release the juices and amplify flavor. Next, squeeze in lime juice, adding more if desired. Finally, stir in the seltzer and mix thoroughly. Chill mixture, then serve over ice.
HOW TO STAY MOTIVATED By: Dr. Kim Feinstein, Psy.D.
Clinical Psychologist & Weight Loss Specialist
According to Self-Determination Theory, there are two sources of motivation: intrinsic and extrinsic. Intrinsic motivation is defined as the pursual of an activity for the internal satisfaction it gives, whereas extrinsic motivation implies a concern for external pressures or desire for reward.
INTINSIC MOTIVATION VS. EXTRINSIC MOTIVATION I want to lose weight to….. LOOK BETTER IN MY FACEBOOK PICTURES
AVOID HEALTH ISSUES HAVE MORE ENERGY
AVOID JUDGEMENT FROM PEERS
FEEL COMFORTABLE IN MY OWN SKIN
LOOK GOOD IN A SWIM SUIT
Both of these are effective motivation strategies, but intrinsic motivation is ideal for long-term goals because it focuses on values. Understanding and identifying the intent behind your goals is critical to ensure that you are committed to success. If you are struggling to find or maintain motivation, you can use the 5 Rs Method to strengthen your motive to improve.
THE 5 Rs OF MOTIVATION STEP 1 ESTABLISH RELEVANCY
STEP 2 DETERMINE RISKS
STEP 3 CONSIDER REWARDS
STEP 4 IDENTIFY ROADBLOCKS
STEP 5 REMOVE BARRIERS
Define why achieving your goal is important to you.
List the negative effects of not achieving your goal.
List positive effects of achieving your goal.
List potential obstacles to achieving your goal.
Develop an action plan for overcoming potential roadblocks to success.
“To tolerate cravings, I will use the 5 Ds method (Delay, Distract, Distance, Determine, Decide)”
EXAMPLES Desire to live a long, happy life Be a better role model to your children
Fatigue
Improved body image
Stress
Mental health issues
Menopause
Hypertension
Less risk for health problems
Negative self-talk
Type-2 diabetes
More active social life
Busy schedule
Decreased mobility
Better mood
Strong cravings Unsupportive peers
“I do not have time to cook every day, so I will meal-prep in advance of each week.”
FOR MORE TIPS FROM DR. KIM AND THE LICENSED MEDICAL PROVIDERS AT RED MOUNTAIN, VISIT REDMOUNTAINWEIGHTLOSS.COM/BLOG.
ASHLEY LOST 113 LBS & GAINED A NEW OUTLOOK ON LIFE
AFTER
“I’ve struggled with my weight my entire life, but it really started to pick up again after having my 2 babies. It was like a snowball effect: I was battling with like postpartum depression and the stress of having had kids at a young age, then I tore my ACL and was a little immobile for a while. To add on to things, I developed blood clots in my legs which led to even more immobility & depression, plus I was in nursing school at the time.
I turned to food to deal with the unbelievable stress, but it got out of control. I would try different diets here and there, but the weight never stayed off. I decided that I needed a different solution when I stepped on the scale one day expecting to have lost weight, but discovering that I gained 14 pounds.
I was unbelievably upset and hated everything about myself. I was depressed and felt so far gone by how much weight I had gained. So, I decided to give Red Mountain a try. Since then, my whole life has changed and I owe a huge thanks to Red Mountain for that. I always felt like I had support if I needed it & somebody to help me I messed up. They were always there cheering me on. I wouldn’t have been able to do it without everyone involved! Being a nurse, I know how bad being overweight is for your heart, your bones, your joints – everything. Having a normal BMI and not being labeled as “obese” on my medical records is so relieving. I’m able to do more things physically, like get on the floor with my kids without feeling like I’m going to struggle to get back up. Plus, I can finally tie my shoes! Overall, I look so much better -- my skin is so clear and I’ve even had people tell me that I you look younger now. I used to hate buying clothes, but now I don’t!
I am actually wearing the same size jeans that I wore in high school, and that is huge for me. People used to make rude comments to me like “Oh, you’re a big girl”. Now, I don’t walk into rooms anymore with fear that somebody is going to comment on my weight. When I went to Disneyland with my kids, I didn’t have to worry about fitting on rides or people thinking “Oh my God, that lady is so fat” -- I’ve had that happen before and it’s humiliating. I don’t have to worry anymore. To succeed, you have to realize that you’re stronger than your unhealthy urges. It’s hard -- nothing in life that is worth having is going to be easy. You have to go into it knowing that you’re not going to be perfect, but that you can’t give up. It’s going to change your whole life.”
-Ashley N., - 113 LBS
BEFORE
