30 Day Mental Health Challenge

Page 1

CINCO DE MAYO RECIPES

30

Mental Health DAY Challenge

Nearly 450 million people worldwide are living with a mental illness, reports the Anxiety & Depression Association of America (ADAA). Whether you suffer from a mental illness or not, taking care of your mental health is an important part of your RM weight loss journey. May is Mental Health Awareness Month and we encourage you to try our 30 Day Mental Health Challenge and take your self-care to the next level.

Day 1

Day 2

Day 3

Day 4

Day 5

Meditate for 10 minutes in the morning and learn “How to Create a Morning Routine”.*

Write a list of things you are grateful for.

Detox from social media for the day.

Try a deep breathing exercise.

Journal dump about your day and discover other “Ways to Boost Your Energy”.*

Day 6

Day 7

Day 8

Day 9

Day 10

Track your hydration for the day.

Try a new RM3®-approved recipe.*

Take a 20-minute walk while listening to music, and read “Why Walk?” to strengthen your purpose.*

Try a new, easy workout with one of our “3 Quick & Easy Exercise Circuits”.*

Spend an hour outside.

Spicy Shrimp Taco Lettuce Wraps

Makes about 1 serving of vegetables.

INGREDIENTS

INGREDIENTS 1 cup fresh chopped tomato 3 tbsp lemon juice 1 tbsp apple cider vinegar (optional) 2 cloves garlic, crushed and minced 2 tbsp firmly chopped onion ¼ tsp chili powder ¼ tsp fresh or dried oregano Cayenne pepper, to taste Fresh chopped cilantro Salt and pepper, to taste

Makes about 4 servings.

Salsa

Day 11

Day 12

Day 13

Day 14

Day 15

Read a book for 15 minutes.

Make an RM3® Chocolate Protein Shake for a quick, healthy lunch.*

Go to bed 30 minutes earlier.

Do a light 30-minute “At Home Workout”.*

Meditate for 10 minutes before bed.

Day 16

Day 17

Day 18

Day 19

Day 20

1 lb. of medium shrimp peeled & deveined 1 clove garlic, crushed and minced 1 tablespoon cayenne pepper ½ tsp. chili powder ½ tsp. cumin ¼ tsp. salt Juice from one lime 1 head of romaine lettuce Zero-calorie non-stick cooking spray

Make a list of five small goals you want to achieve this year and “Become a Weight Loss Goal Getter”.*

Make your favorite RM3®-approved breakfast, like “Rosemary and Thyme Egg Skillet”.*

Do one random act of kindness for a stranger.

Wake up 30 minutes earlier.

Declutter a room in your house.

DIRECTIONS

DIRECTIONS

Day 21

Day 22

Day 23

Day 24

Day 25

Puree ingredients in food processor for smooth salsa or chop ingredients by hand for chunkier salsa. Add spices and chill in the refrigerator for 10 minutes or more to allow flavors to blend.

Stretch or do yoga for 20 minutes, and try one of our “Yoga Poses to Aid Digestion” after you eat.*

Keep the television off all day.

Practice a new hobby like drawing or learning an instrument.

Tell 3 friends or family members that you love them.

Unfollow any social media accounts that don’t bring you joy.

Grab a medium bowl and whisk together lime juice, cumin, chili powder, garlic, and salt. Mix in shrimp until it is covered. Coat a skillet in zero-calorie non-stick cooking spray. Throw mixture onto skillet on high heat for 2-3 minutes per side or until shrimp is cooked thoroughly. Place two romaine lettuce leaves on top of each other. Put 4-5 shrimp pieces on the lettuce and top with salsa, if desired!

Day 26

Day 27

Day 28

Day 29

Day 30

Declutter your email inbox.

Take a bath to relax and unwind before bed.

Try a new RM3®-approved dinner, like “Lobster Salad”.*

Relax and rejuvenate your skin before bed with RM Night Renewal Cream.*

Watch the sunset and reflect on your growth.

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


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