May 2024 Newsletter | Red Mountain Weight Loss

BONDING THROUGH Health & Wellness:

HOW TO INCLUDE YOUR KIDS IN YOUR WEIGHT LOSS JOURNEY

With school out for summer and the kids home, why not use this time to teach them how to live a healthier lifestyle? Involving your kids in your weight loss journey strengthens your bond with them and builds the foundation for a lifetime of health and wellness.

Becky lost 47 lbs.

Take them grocery shopping

Let your kids help make the grocery list and select some of their favorite healthy foods. Keep them involved in shopping by having them cross items off the list. You can also use this to turn your visit into a scavenger hunt. Give them clues about what you are looking for and see what item they tell you to buy.

The warm weather also makes it the perfect time to shop at your local farmer’s market. This provides an engaging environment for your child to learn where their food comes from and how it is grown. Stock up on a bounty of fresh fruits and vegetables on your diet plan.

Teach your kids how to read food labels

Knowing how to read and interpret nutrition labels is essential to making informed and healthier eating decisions.

Serving Information

Tells the size of a single serving and how many servings are in the package.

Calories

Provides a measure of how much energy you get from a serving of the food.

Remember: There are typically more than one serving in a package, so read the label carefully.

Nutrients

Shows you some key nutrients that impact your health. Use the label to support your personal dietary needs.

- Look for items that are low in fat, especially saturated and trans fats, as well as low carb and sugars.

- When evaluating carbs, choose foods that are higher in fiber than sugars. This will help keep you full and stay satisfied longer.

- Find items that are high in protein to help preserve and build muscle.

Cook and try new foods together

When kids help grow or cook their own food, they’re more likely to try it. Designate at least one day each week to prepare a family meal. Enlist your child’s help with the prep work. This will make them feel involved and provide an excellent opportunity to learn how to shop for and cook delicious, healthy food. Spending quality time in the kitchen allows you to talk to your children about your favorite foods, tell stories about the foods you loved as a kid, or discover new dishes together.

Be active as a family

Of course, it’s not all about diet when it comes to a healthier lifestyle. Exercise plays a key role in weight management and can have a positive ripple effect on your overall life.

With the weather finally warming up, there are plenty of activities for you and your little ones to be active together. Take a family bike ride after dinner. Enjoy a nature hike. Play tag, jump rope, or hula-hoop. Organize a family-friendly pickleball tournament. If your kids are older, you can even take them to the gym for low-intensity, muscle-building exercises.

What my kids gained from my weight loss journey

My kids didn’t want to be around me in public when I was overweight. When I finally hit under 200 pounds, my energy level started improving, and I saw my family’s confidence in me return.

– Crystal A. Lost 86 lbs.

Air Fried Chicken Tenders with BBQ Dipping Sauce

|

RECIPE YIELDS: 16 servings of protein

INGREDIENTS

• 16 oz. chicken tenders

• 1 Tbsp smoked paprika

• 1 Tbsp thyme

• 1 Tbsp oregano

• 1 tsp onion powder

• 1 tsp garlic powder

• Salt and pepper, to taste

• Walden Farms® Original BBQ Sauce

• Zero-calorie nonstick cooking spray

DIRECTIONS

1. Preheat the air fryer to 400°F for 5 mins.

2. Mix the spices in a small bowl and set aside.

3. Pat the chicken tenders dry with paper towels. Place them in a large mixing bowl. Spray the chicken tenders with zero-calorie nonstick cooking spray and toss to coat. Sprinkle the spice mixture over the chicken tenders.

4. Air fry the chicken tenders for 10-12 mins., flipping once halfway through cooking until they are golden brown and have an internal temperature of 165°F.

5. Serve with Walden Farms BBQ sauce.

MOM-APPROVED RECIPES

The positive changes I experienced after I had reached my goal weight were incredible. I can now easily shop for clothes in the Small section and sit cross-legged on a paddle board. To top it all off, I can play with my grandson and not be the grandparent sitting on the sidelines.

– Sheryl B. Lost 94.4 lbs.

I’ve taught my children the importance of healthy habits. When you eat well and exercise, it will make you stronger as you get older. My son has even begun to eat more fruits and vegetables and drink more water.

– Danielle B. Lost 52 lbs.

Garlic Rosemary Veggie Fries

RECIPE YIELDS: 3 servings of vegetables

INGREDIENTS

• ½ cup green beans

• ½ cup zucchini

• ½ cup bell peppers, chopped

• 2 Tbsp rosemary

• ½ Tbsp garlic powder

• Salt and pepper, to taste

• Zero-calorie nonstick cooking spray

DIRECTIONS

1. Preheat the air fryer to 350°F.

2. Peel and trim the vegetables and cut into ½-inch sticks. Place them into a bowl.

3. Spray the vegetables with zero-calorie nonstick cooking spray and add spices. Toss well to combine.

4. Place half of the veggie fries into the fry basket and cook for 6-9 mins. or until crispy. Transfer to a wire rack and sprinkle with salt and pepper while they are still hot. Repeat for the 2nd batch.

FOR FLEX™ PATIENTS:

Recipes Courtesy of Cheryl Kennedy, RM General Manager

Top with grated parmesan cheese (½ oz.)

Chocolate Peanut Butter Protein Brownie Bites

| RECIPE YIELDS: 2 servings of protein

BROWNIE INGREDIENTS

• 1 RM Chocolate Peanut Butter Shake*

• 1 egg white

• 1 Tbsp Walden Farms® Peanut Butter Spread

• 1 tsp water

• 1 tsp baking powder

• Zero-calorie nonstick cooking spray

ICING INGREDIENTS

• ½ cup Lakanto® Monk Fruit Powdered Sweetener

• 2 Tbsp water

• 1 Tbsp cocoa powder

DIRECTIONS

1. Combine egg white, baking powder, peanut butter spread, 1 tsp of water, and the powder of an RM Chocolate Peanut Butter Shake.

2. Spray a bite-sized brownie square silicone mold with zero-calorie nonstick cooking spray. Pour the batter into the pan.

3. Bake at 350°F for 10-12 mins.

4. Mix the icing ingredients together until smooth. Frost the brownies once cooled.

FOR FLEX™ PATIENTS:

Top with crushed walnuts (4).

MOM-APPROVED RECIPES

Raspberry Lemonade Popsicles

| RECIPE YIELDS: ½ serving of fruit

INGREDIENTS

• 1 packet Crystal Light Pink Lemonade (single serve)

• 16.9 oz. of water

• ½ cup raspberries (fresh or frozen)

• 2 Tbsp lemon juice

• Popsicle sticks

CONQUER YOUR CRAVINGS

*Available online or at any Red Mountain location.

Recipes Courtesy of Cheryl Kennedy, RM General Manager with

DIRECTIONS

1. Pour the Crystal Light packet into a bottle of water. Add the lemon juice and shake until mixed.

2. Divide the raspberries evenly between the popsicle mold. Pour in the raspberry lemonade and insert the popsicle sticks.

3. Freeze until solid

the 3-Bite Rule

The 3-Bite Rule is not just about managing cravings — it teaches us to savor the moments, find joy in the simple things, and understand that letting go is part of moving forward. As you integrate this practice into your daily life, you’ll find that it’s not just your eating habits that transform but your approach to life’s cravings and desires.

Real Talk

with our experts

How can I cook a healthy meal for my kids and myself at the same time?

bite: discover and

welcome

Approach this initial bite with curiosity and openness. Let your taste buds greet the array of flavors as if meeting a new friend. This moment is an invitation to fully immerse yourself in the present.

bite: deepen the experience

Grant yourself the freedom to derive profound pleasure from the meal. This bite is an act of self-love, a moment to appreciate the nourishment and joy that food brings. Reflect on the textures, the subtle layers of flavor, and how each component complements the other, creating a symphony in your mouth.

bite: reflect and release

Pay attention to the diminishing returns of flavor intensity and satisfaction. It’s a poignant reminder that the essence of pleasure lies in its impermanence. This realization is a powerful tool for recognizing when it’s time to graciously conclude the experience, leaving you fulfilled and content.

Throughout this process, it’s crucial to slow down and truly engage with every aspect of your meal. This means setting aside distractions, focusing on the act of eating, and listening to your body’s signals. Doing so transforms eating from a routine task into a mindful ritual, a space for gratitude and enjoyment. 1

Develop your weight loss mindset for a healthier lifestyle with tools and resources from RM’s Behavioral Specialist, Dr. Kim Feinstein

Cooking healthy meals that appeal to everyone when you are on a diet can be challenging, but it’s possible with some planning and creativity. Here are some tips to help you prepare a meal your kids will enjoy and teach them healthy habits along the way:

Get your kids involved

Choose from one of the hundreds of recipes on our website and let them help with simple tasks like stirring or chopping (under supervision). Teaching kids to make meals colorful and vibrant will ensure they receive the nutrients they need while making the dish appetizing to eat.

Offer customization

Make the same meal for your little ones as you are making for yourself, and add an extra side dish or two if needed. Exposing your children to the same foods you are eating will benefit them, and they may learn that they like different foods with their growing palette.

Choose kid-friendly ingredients

Opt for ingredients that are RM-approved and liked by kids, such as chicken, fish, and familiar vegetables like bell peppers. You also don’t want to forget about the presentation! Kids are often more willing to try new foods if they look appealing, so use colorful ingredients and arrange them in fun shapes or patterns on the plate.

SARAH AMON, FNP

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.

Janice W.

Lost 96.4 Lbs. with Her Daughter’s Support

Being overweight impacted the things I enjoyed doing. I babysat my twin great-granddaughters every day, and playing on the floor with them was getting harder. We couldn’t take walks because I got tired quickly, and my legs would go numb if I stood or walked too far.

Everyday tasks like grocery shopping became a real chore. I couldn’t even cook a meal without leaning on the counter or sitting on a chair for support. When my sister and her family came to visit, my inability to walk or stand for a short period of time made the trip less enjoyable for everyone. It limited the places we could go, making me feel like I was holding everyone back from enjoying their trip.

– Janice W.

96.4 lbs.

I had tried everything to lose weight and keep it off. Nothing seemed to work. Then, my husband needed hip replacement surgery, and his doctor told him if he lost a few pounds, the surgery and recovery would be so much easier. My daughter suggested Red Mountain Weight Loss®. She said it was the perfect time for the three of us to diet together. While my husband couldn’t do RM3® because of his health issues, my daughter and I started the program.

I was so excited to step on the scale to see the weight decrease, pound by pound.

I can’t thank my daughter enough for suggesting we go to Red Mountain.

The support system we had for each other was a tremendous plus. We’d talk on the phone and plan meals together each week. My doctor was also so excited for me and the fact that she was able to take me off all my diabetic and high blood pressure medication. It was so wonderful being healthy again, no more diabetes or hypertension.

I took a surprise visit home to Michigan shortly after I had reached my goal. The look on my mother’s face was priceless and one I will never forget. My whole family was so excited and proud of me. They admitted they had been worried for a while about my weight and the effect it had on my daily life. Today, I can do everything that my weight had kept me from doing in the past.

I’ve been able to keep the weight off for two years – and plan to continue keeping it off!

lost