PEAK
APRIL 2024
Spring Clean Your Way to a Healthier You
Can I Exercise on Red Mountain’s Diet Plans?
Spring Inspired Recipes
Amber S. Feels Like She Can Finally Live Again
MASTER HABITS, DECLUTTER & DETOX:
SPRING CLEAN YOUR WAY TO A HEALTHIER YOU
Spring is a time of rejuvenation and renewal – and the perfect time to focus on improving your physical, mental, and emotional health. With the right mindset, habits, and strategies to “detox” your body, now is the ideal time to begin or continue your weight loss journey.
Master Healthier Habits
Make Time for Exercise
Your workout routine should include a mix of cardio and muscle-building exercises like walking and resistance bands. If you don’t exercise regularly, start with 10-20 minutes per day for 2-3 days a week, then increase your workouts, until you reach 30 minutes.
Plan Your Meals
Preparing your meals in advance will help you manage your portion sizes. It’s important to create a schedule that suits your needs. You can either spend a day prepping your meals for the week or spread them out over several days. Find the one that works best for your lifestyle.
Manage Your Stress
When you’re stressed, cortisol is released, creating a surge of energy in your body. These elevated hormone levels can also increase your appetite and lead to less testosterone production, which causes a decrease in muscle mass and fewer calories burned. Take a walk, dance for 5 minutes, or plant a garden. Managing your stress helps everything from your physical health, to sleeping, to clearer thinking, even your relationships.
Get a Good Night’s Sleep
A lack of sleep (less than seven hours) causes your ghrelin level to increase and stimulate your appetite and your leptin level (responsible for suppressing your appetite) to decrease. You should try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep.
Find Support
Studies have shown that people with a support network lose more weight and keep it off longer. If it is your spouse, trade off grocery shopping and cooking. If it’s a friend, check in periodically with recipe inspiration and encouraging text messages. You can also join the Red Mountain social community to connect with others who are on a similar journey.
* Flex™ patients may engage in unlimited exercise. However, RM3® patients should engage in no more than 30-45 minutes of low-intensity exercise.
Download Behavioral Resources
Declutter Your Mindset
Reframe “Failure” as Feedback
When you view a setback as a “failure,” it clouds your mind with negativity. Instead, reframe it as a learning opportunity. Take a moment to analyze what went wrong and adjust your approach whenever you fnd yourself in a similar situation in the future.
Silence the Inner Critic
We all have that voice that whispers doubt and negativity. However, constant criticism is like mental pollution. Acknowledge its presence, but don’t give it power. The antidote to the inner critic is self-compassion. So, talk to yourself like you would a friend or loved one to overcome your negative beliefs and self-criticisms.
Challenge Negative Beliefs
Our beliefs about ourselves and our capabilities can signifcantly impact our behavior and choices. Identify any limiting beliefs you may have about weight loss, such as “I’ll never be able to lose weight” or “I always fail at diets.” Once you recognize these beliefs, replace them with positive affrmations like “I am capable of making healthy choices” or “I’m going to pick myself back up and try, try again.”
Practice Gratitude
Cultivate an attitude of gratitude by focusing on the positive aspects of your life, including your body and health. Express gratitude for what your body can do and the progress you’ve made towards your goals. Gratitude can help shift your mindset from scarcity to abundance, empowering you to make healthier choices.
Develop your weight loss mindset for a healthier lifestyle with tools and resources from RM’s Behavioral Weight Loss Specialist, Dr. Kim Feinstein, Psy. D
Patient, Kristen T.
“Detox” Your Body
Did you know that certain foods can assist your body’s natural ability to cleanse and detoxify itself? Incorporate these RM-approved foods into your diet to help your body function at its best.
Cruciferous Vegetables
Broccoli and kale contain unique compounds that can help support your body’s immune system and aid in the detoxifcation process.
Cooking Tip
Add vegetables to your salad or eat them raw to boost their nutritional content. You can also stir fry them and serve with Miracle Noodles®.*
Grapefruit
This citrus fruit is packed with fber, nutrients, and antioxidants that help burn fat, support your immune system, and protect against infammation. Grapefruits are also about 88% water, so they’re a great way to help stay hydrated and fush out your system.
Cooking Tip
While you may be tempted to throw out the pith (the white layer of fesh between the juicy insides and the peel), it’s actually rich in antioxidants, nutrients, and soluble fber, so don’t let it go to waste.
Salmon
This is an excellent source of omega-3 fatty acids and the powerful antioxidant astaxanthin, also needed for detoxifcation. Salmon has many other health benefts, such as helping to support eye, brain, skin, and heart health.
Cooking Tip
For an easy spring salad, top a bowl of spinach with sliced red onion, 3 hard-boiled egg whites, and salmon flets. Drizzle with Walden Farms® French Dressing.
Don’t Forget the Extras!
Garlic
Garlic is highly nutritious and contains relatively few calories. This makes it a good favor addition to your food if you’re trying to lose weight. It also promotes glutathione production to help detox the body.
Cooking Tip
Garlic powder loses most of its vitamin C during the drying process, so opt for fresh garlic whenever possible.
Lemons
These are excellent liver detoxifers and contain vitamin C to create glutathione, which helps the liver detoxify harmful chemicals.
Cooking Tip
Add a squeeze of fresh lemon juice to water to support your cleansing efforts on a daily basis.
MEDITERRANEAN SALAD
RECIPE YIELDS: About 11 servings of vegetables
INGREDIENTS
• 6 Roma tomatoes, diced (about 3 cups)
• 1 large English cucumber, diced (about 2 cups)
• 1/3 cup red onion, chopped
• ¾ of a parsley bunch
• 2 tsp lemon juice
• 1 tsp sumac
• ½ tsp black pepper
• Walden Farms® Balsamic Vinaigrette
• Pinch of salt and pepper, to taste
DIRECTIONS
1. Dice the tomatoes and cucumber and place them into a large mixing bowl. Add the chopped onion and parsley and mix together.
2. Season the salad with salt and set aside for 5 mins. The vegetables will expel some of their water.
3. Add Walden Farms dressing, lemon juice, sumac, and black pepper. Toss the salad to combine. Serve immediately
FOR FLEX™ PATIENTS:
Top with feta cheese (½ oz.)
*Available online or at any Red Mountain location.
ROSEMARY GARLIC CLOUD BREAD
RECIPE YIELDS: 12 servings of protein
INGREDIENTS
• 12 egg whites
• 1 cup egg white protein
• 2 garlic cloves, minced
• 2 Tbsp rosemary
• 1 tsp monk fruit powdered sweetener
• ¾ tsp sea salt
• Zero-calorie nonstick cooking spray
DIRECTIONS
1. Preheat oven to 325°F. Spray a 9x5 loaf pan with zerocalorie nonstick cooking spray. Line with parchment paper and set pan aside.
2. Add fresh egg whites, sweetener, and salt in a standing mixer bowl. Whisk on medium speed until the egg whites are foamy. Turn the mixer on high until the stiff peaks form. Add the egg white protein powder and mix on low.
3. Add the mixture to the lined loaf pan. Bake the bread for 33 mins., until the top is golden brown.
4. Allow the bread to fully cool before slicing it.
FOR FLEX™ PATIENTS:
Recipes Courtesy of Cheryl Kennedy, RM General Manager
Sprinkle parmesan (½ oz.) on top of the bread.
Download Our RM Recipe App
ORANGE FROSTY
RECIPE YIELDS: 2 servings of protein, 1 serving of fruit
INGREDIENTS
• 6-8 oz. water
• 1 RM Pineapple Punch Protein Shake*
• 1/3 cup of orange juice, freshly squeezed
• Grated zest from 1 orange
• 1 Tbsp sugar-free vanilla syrup
• 6-8 ice cubes
DIRECTIONS
1. Combine ingredients in a blender. Mix until the ice is crushed and the drink is frothy. Garnish with an orange wedge.
SAUTÉED SPINACH & MUSHROOM PASTA
RECIPE YIELDS: 10 servings of vegetables
INGREDIENTS
PASTA INGREDIENTS
• 1 bag of Miracle Noodle™ Spaghetti*
SPINACH & MUSHROOM INGREDIENTS
• 8 oz. mushrooms, sliced (1 cup)
• 6 oz. spinach (¾ cups)
• 1/3 cup onions, diced
• 2 cloves garlic, minced
• 1 tsp lemon juice
• ½ tsp salt
• Zero-calorie nonstick cooking spray
TOMATO SAUCE INGREDIENTS
• 6 Roma tomatoes, halved (about 3 cups)
• 1 red onion, quartered (about 1 cup)
• 1 bundle of fresh basil
• 1 head of garlic
• ¼ cup vegetable broth
• 1 packet of Stevia
• Salt and pepper, to taste
ORGANIZE YOUR KITCHEN FOR SUCCESS
Did you know that what you see can signifcantly impact your food choices? Here is how to organize your kitchen that is optimal for weight loss.
*Available online or at any Red Mountain location.
Recipes Courtesy of Cheryl Kennedy, RM General Manager
DIRECTIONS
1. Preheat large skillet over mediumhigh and spray with zero-calorie nonstick cooking spray. Add mushrooms and onions.
2. Sprinkle the vegetables with ¼ tsp of salt and cook for 3 mins. to form a nice sear on the frst side. Flip and cook for an additional 2-3 mins.
3. Reduce to medium-low heat. Add 2 cloves of garlic and half of the spinach. Cover the skillet for 30 sec. to wilt the greens. Stir and add the remaining spinach. Cover for another 30 sec.
4. Add ½ tsp salt and a squeeze of fresh lemon juice. Stir to combine and set aside.
5. Preheat the oven to 400°F.
6. Spray zero-calorie nonstick cooking spray into a large baking dish. Add the tomatoes, red onion, garlic (cut top off and peel), salt, and pepper.
7. Roast for 30-40 mins., or until the skins start to lift from the tomatoes.
8. Cool the mixture and add it to a cooking pot. Squeeze the garlic head to add the garlic. Turn the heat on low.
9. Add a packet of Stevia, vegetable broth, and basil to the pot. Blend until smooth with an immersion or hand blender. Set aside.
10. Prepare the Miracle Noodles to package directions. Top with tomato sauce and vegetables.
FOR FLEX™ PATIENTS:
Top with cheese (½ oz.)
Start with Your Fridge
1
Can I exercise on Red Mountain’s diet plans?
Absolutely! You are able to exercise on RM3® and Flex with Revolex™ – and it is actually recommended. If you decide to incorporate exercise into your routine, here are a few tips to keep in mind:
Flex with Revolex
Remove expired foods and restock the fridge with items that suit your diet and healthier lifestyle. The foods you intend to eat frequently should be placed front and center, as close to eye level as possible, so that you aren’t tempted to reach for unhealthy food options.
Invest in Clear Containers
They help you see your healthy ingredients at a glance and are ideal for storing your pre-cut vegetables for easy meal prep. You can also invest in mason jars to keep your pantry staples.
Keep Fruit on the Counter
Did you know that people who keep fruit on the countertop are more likely to have a lower BMI? You’ll be more likely to reach for the fruit when you want a snack than rife through the cabinet for something else.
Rethink Your Plates
By eating from a smaller plate that’s full, you trick your mind into thinking you are eating more when you’re actually eating less. Move your small plates and bowls to the most reachable shelf and place larger dishware on a higher shelf so that they are less accessible.
Declutter TV Distractions
TVs are often a distraction at mealtime. Your brain doesn’t recognize how much food you have eaten or know when you’re full, which can lead to overeating.
There are no limitations on exercise while on the Flex™ plan. You should incorporate at least 150 minutes of physical activity per week. We encourage a mix of cardio and muscle-building exercises to strengthen and tone, such as Pilates.
RM3
No more than 30-45 minutes of light to moderate exercise is advised due to the restrictiveness of the diet. If you overexert yourself, your body could go into stress/ starvation mode and slow weight loss or even use your muscle mass for energy, which we want to avoid.
Light to moderate cardio is ideal for RM3. This type of exercise allows you to continue a conversation, even if it is a bit breathy. Resistance bands and light weights are another option that helps tone and strengthen.
Remember to always listen to your body. If you feel like you are getting fatigued quickly or dizzy, you should modify your workout.
If you need additional support during this time, your RM Provider is here to help provide you with additional tips and tricks to help you stay on track.
COURTNEY KINNEAR, NP Real Talk with our experts
2
3
5 4
Amber S. Feels Like She Can Finally Live Again
My weight has been a source of anxiety and depression on and off over the years. Flying on planes was uncomfortable. I had to ask a fight attendant for a seat belt extension without anyone hearing me. Let alone try to ft into the seat and not embarrass myself in front of the stranger next to me.
I also have endometriosis and have dealt with chronic pain issues over the years. The extra weight I carried exacerbated the problem. I woke up and looked at myself in the mirror one day and realized that I couldn’t keep going down the path I was on. It was time to DO something!
I had tried so many different diets, only to fall back into old habits. When I heard a radio ad for Red Mountain Weight Loss®, I asked myself, “What do I have to lose?” I called up and made an appointment.
This was the best decision I could have made for myself.
When the frst 30 pounds came off, I was shocked at how fast it happened. The RM Providers were incredibly knowledgeable and encouraging along the way. Having that entire support system was amazingly helpful in keeping me on track. Today, I can enjoy my life and not be so critical of myself.
My biggest milestone occurred when I went horseback riding with my sister and best friend for my birthday. I haven’t been able to do one of my favorite activities in so long! It was an awesome experience and one I will remember forever.
This journey has taught me that every day is a new day to try again.
I wish I had taken this step sooner, but I am so happy I am where I am now.
I’m looking forward to everything to come, whatever it may be.
– Amber S. lost 69.6 lbs. on RM3®
REDMOUNTAINWEIGHTLOSS.COM 800.239.7830