July 2024 Newsletter | Red Mountain Weight Loss

JULY 2024

The Joy of NOT Missing Out

Why Am I Not Losing the Weight?

4th of July Recipes

SEMAGLUTIDE Helped Katie M. Lose 40 Lbs.

The Joy of Missing Out NOT

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. The truth is you can still participate in social events and stick to your diet.

RESTAURANTS

Sip smart

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.

Whip up a healthy dish

Volunteer to bring an RM-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.

protein, please!

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

Plan your plate

Did you know you’re more likely to make unhealthy choices when hungry? Look at the menu online and select a steamed, grilled, or roasted dish. These have fewer calories and fat than pan-fried, crispy, or sautéed items.

Ditch the bread

Ask your server to avoid bringing any bread, chips, or other pre-meal items to the table. It can be tempting to mindlessly “graze” when the basket is sitting right in front of you. Instead, start your meal with a salad

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 takeout box and portion out your food before digging in. This will help prevent over-eating.

Optimize your mini fridge

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.

Don’t forget your athletic kicks

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.

Pack healthy travel snacks

Most airline meals and snack boxes are sky-high in calories and full of processed food with a long list of artificial ingredients. Eat healthy on travel day by packing healthy snacks ahead of time. This will help you with portion control and temptation.

Boost Your WEIGHT LOSS

Motivation

There will be times along your weight loss journey when you’ll be incredibly motivated to do what you need to do.

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, 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!

Don’t be discouraged by challenges and setbacks

Everyday stressors will always pop up. However, it’s important to develop coping skills that will help you stay on track no matter what life throws your way. According to the National Institutes of Health, yoga and meditation support stress management, mindfulness, and weight loss.

Cultivate compassion

Many of us tend to criticize our imperfections rather than appreciate what our bodies do for us each day. It’s so easy to get caught up in that line of thinking, especially with the outside pressures from social media, TV, and movies. Instead, be grateful for how your body moves and everything it does for you.

Find your tribe

Connection with like-minded individuals helps weight loss motivation in many ways. Studies have shown that people who have a support network lose more weight and keep it off longer. Together, you can make healthy choices and motivate each other as you work to create new habits

BBQ Chicken Cauliflower Crust Pizza

| RECIPE YIELDS: 3 ½ servings of protein, 4 servings of vegetables

INGREDIENTS

• 3 oz. skinless chicken breast, cubed

• 2 cups cauliflower, riced

• 2 egg whites

• ¼ large red onion, thinly sliced (¼ cup)

• ½ tsp garlic powder

• ½ tsp basil, chopped or dried

• ½ tsp oregano

• Salt and pepper, to taste

• Walden Farms® Original BBQ Sauce

• Parchment paper

DIRECTIONS

1. Remove the outer leaves of the cauliflower. Separate the florets one by one with a paring knife.

2. Place cauliflower in a food processor and pulse until it has a “rice” texture.

3. Add cauliflower to a bowl and microwave for 7-8 mins. to steam and soften. Then, let cool.

DIRECTIONS ( Continued)

4. Spoon cauliflower into cheesecloth or towel. Fold, twist, and squeeze out all of the liquid.

5. In a bowl, add cauliflower, egg whites, garlic powder, basil, oregano, and a pinch of salt and pepper. Mix the ingredients to combine.

6. Line a pan with parchment paper. Form a 9-inch pizza crust about ¼-inch thick.

7. Place the pizza crust in a pre-heated 450°F oven, and bake for 15 mins. or until golden brown.

8. Cube chicken breast and season with salt and pepper. Grill until done.

9. Spread BBQ sauce over the cauliflower crust, leaving a slight border. Spread the cooked chicken over the top. Place pizza under the broiler for 1-2 mins.

FOR FLEX™ PATIENTS:

Top with cheese (½ oz.)

Patriotic Dessert Cups

| RECIPE YIELDS: 1 serving of fruit

INGREDIENTS

• 1 package of sugar-free Jell-O® (cherry, raspberry, or strawberry)

• 2 cups water

• 1 cup Walden Farms® Marshmallow Dessert Dip

• 1 cup blueberries

DIRECTIONS

1. Boil 1 cup of water. Mix with Jell-O® until dissolved.

2. Stir in 1 cup of cold water. Pour into 4 glasses.

3. Refrigerate until firm.

4. Top with Walden Farms® Marshmallow Dessert Dip and blueberries.

FOR FLEX™ PATIENTS:

Top with pecans (4) or walnuts (4).

Vegetable Steak Kabobs

RECIPE YIELDS: 32 servings of protein, 8 servings of vegetables

INGREDIENTS

• 32 oz. sirloin steak, cut into 1-inch cubes

• 1 medium red pepper (1 cup)

• 1 medium yellow pepper (1 cup)

• 1 medium green pepper (1 cup)

• 1 large onion (1 cup)

• Salt and pepper, to taste

TZATZIKI DIPPING SAUCE

DIRECTIONS

1. Cut steak into about 1-inch cubes.

2. Cut peppers and onion into 1- or 2-inch pieces.

3. Skewer meat and veggies, and put on the grill until charred or done.

4. Season with a little salt and pepper to taste.

FOR FLEX™ PATIENTS:

Serve with an avocado (¼).

A refreshing and delicious sauce to add for the Steak Kabobs RECIPE YIELDS: adds 2 proteins to the recipe

• Combine 1 cup plain Greek non-fat yogurt with 1 cup grated cucumber (water squeezed out)

• 1 Tbsp lemon juice

• 2 Tsp lemon zest

• 2 garlic cloves minced

• 2 T fresh dill chopped

• 1 Tbsp fresh parsley chopped

• Salt & Pepper to taste

Cucumber & Radish Salad

| RECIPE YIELDS: 10 servings of vegetables

INGREDIENTS

• 1 medium watermelon or daikon radish (about 1 ½ cups)

• 1 large red onion (about 1 cup)

• ¾ cup vinegar (apple cider, white, or red wine vinegar)

• ¼ cup water

• 1 bunch red radishes, stemmed (¼ cup)

• 1 English cucumber (2 cups)

• 1-2 Tbsp Swerve® Granular Sugar

• 1 ½ Tbsp white wine vinegar

• 1 tsp salt

• Basil leaves

• Parsley leaves

DIRECTIONS

1. Cut radishes and cucumbers into small bite-size pieces. Toss in a bowl with vinegar.

2. Add salt, basil, and parsley to taste.

3. In a small saucepan, stir together vinegar, water, salt, and sweetener. Cook over medium-high heat until simmering.

4. Thinly slice the red onion and place in a mason jar.

5. Pour the hot vinegar mixture over the onions, screw on the lid, and shake to coat the onions evenly with the mixture. Let the onions marinate for at least 30 mins.

6. Place radish and cucumber mixture on a plate and top with pickled red onions.

FOR FLEX™ PATIENTS:

Top with feta cheese (½ oz.)

Approved Foods To Beat the Summer Heat

Ready to conquer the summer heat with some delicious and refreshing treats that will keep you cool and keep you energized? Make your summer the tastiest ever with these delicious picks

CUCUMBERS

Cucumbers are 95% water and contain essential nutrients like vitamin E, which can soothe the skin from sunburns. Snack on them as a salad or blend them into a juice with ginger and some lemon to help you stay cool in the summer.

2

BERRIES

Strawberries, blackberries, blueberries, and raspberries are alkaline foods that help to cool the body. They are also rich in powerful antioxidants that fight off free radicals that can damage skin due to sun exposure. Eat them on their own or make an infused water to sip on.

LEMON

This citrus boosts the immune system, makes your skin glow, and adds a healthy dose of vitamin C to your diet. Add it to plain water or add a dash of lemon to your juices and salads to hydrate and cool your body. 3

4

ZUCCHINI

Zucchini is one of the yin (or cooling) foods that helps our bodies regulate temperatures. It ranges in color from yellow to dark green and contains vitamin C, health-protecting antioxidants, and phytonutrients. Zucchini makes a great addition to any summer salad.

Looking for additional foods to keep you cool this summer? Visit our website and search “Beat the Summer Heat.”

Why am I not losing the weight?

Losing weight can be a challenging process for many people. Despite following strict diets and exercise routines, some individuals may struggle to shed those extra pounds. You may be struggling to lose weight because you are:

Eating less but not picking nutritious foods

It’s not just about cutting calories. You also have to change the type of foods you consume. Focus on the quality of the calories. Foods high in fiber and nutrients will assist in satiety, causing you to naturally eat less.

Not looking at the whole picture

We tend to view weight loss as a short-term issue, but it is a long-term journey. Patience and consistency are imperative to your weight loss success.

Eating too many healthy fats

Even good fats have calories and will add up quickly! Refer to your Guidebook for your prescribed portion sizes. The Red Mountain Food Trackers or an app like MyFitnessPal™ can help you assess the amount of healthy fats you consume daily.

Distracted when you eat

When you eat in front of the TV or scroll on your phone, it can lead you to miss signals from your body on when you are full. It’s best to avoid this practice and eat your meals at the table rather than in front of a screen.

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.

BRITTANY BARLETTA, NP

SEMAGLUTIDE

Helped Katie M. Lose 40 Lbs.

After having my third child last year, I didn’t recognize myself in the mirror. I was 60 lbs. overweight and cared for two kids under two and one with special needs and medical complexities. My life was busy and very stressful at times. I looked at my pre-baby clothes and felt it was impossible to fit back into them.

In the past, I tried to lose weight on my own. You name it, and I’ve probably tried it. Nothing really worked. I would always get stuck and not see the results I wanted. No matter how much I limited calories or worked out, I didn’t see the inches come off.

I was so excited when I heard Red Mountain Weight Loss® had an effective alternative to Ozempic® at half the cost and a new weight loss program! I loved enjoying a flexible diet that suited my “busy mom” lifestyle.

I used to feel depressed whenever I tried to lose weight before because I felt like I had made so many sacrifices to lose weight. With the Flex™ program, I haven’t missed out on anything, and I can see the results.

Their semaglutide medication has helped me feel full faster and longer!

Before the Flex program, I struggled to keep up with my 2-year-old. I hated that I couldn’t chase her around on the playground. That’s not the case anymore! I don’t struggle to keep up with her. I also love wearing my favorite clothes and feel comfortable in them. It has made a huge difference in how I feel and my confidence.

I cannot believe that I dropped three pant sizes after six weeks and have been able to wear my pre-baby jeans! It was the best feeling in the world to pack up my old jeans and get rid of them! For someone who has struggled their whole life to lose weight, count calories, and work out,

Red Mountain has changed my life.

– Katie M. lost 40 lbs.