PURPOSE FUELS YOUR PASSION ISSUE #6 | June 2022
IN THIS
ISSUE
5-Day Healthy Vacation Checklist For Men: Overcoming Body Image Issues June Recipes: Build Your Own Burger How Chad G. Became His Grandson’s Superhero
5-DAY HEALTHY
Vacation Checklist You took your days off, and you’re finally going to go on vacation. If you’re worried about staying on track, have no fear, we have your 5-Day Healthy Vacation Checklist, here! With this checklist, you’ll be able to stay on track, even without your normal routine. Remember, the purpose of vacation is to have fun, and we understand that you are human. If you do plan to have some splurges, just remember to watch the frequency and practice portion control. The first few bites taste the best. Day 1: Eat before going to the airport Pack RM Protein Drinks or Shakes*, healthy vegetables, like RM3®-approved cherry tomatoes, bell peppers, and broccoli and healthy fruits, like RM3®-approved apples, oranges, and grapefruits for snacks Disconnect from social media by turning off your social media notifications Disconnect from work by turning off your e-mail notifications Be sure to secure a microwave or fridge for your hotel room Day 2: Visit a local food market Make your own meals Track your hydration
Get Back on Track After a Summer Slip
Replace alcoholic drinks with mocktails Day 3: Explore your destination by bike Go on a walk Do an evening meditation Day 4: Do a morning meditation Always take the stairs Go on an adventure that burns calories (swimming, hiking) Day 5: Wear an outfit you feel confident in Try a new restaurant and order RM3®-approved foods Have fun!
Step 1
Step 4
Have you stopped weighing yourself since your indulgences began? Have you stopped tracking your foods? Choosing today to be more accountable starts with facing and acknowledging any consequences of your past actions. It is important to recognize your mistakes and evaluate how it happened so that you can avoid the same outcome in the future.
Change your self-talk by being present and catching yourself next time you start the shame spiral. Begin to replace negative self-talk with self-compassionate thoughts that make you feel more enthusiastic, motivated, and inspired.
Take accountabilty
Step 2
Don’t beat yourself up Summer has arrived, and you’re ready to relax and rejuvenate with a vacation away. At home, you’re committed to your diet and don’t give in to temptation. However, on vacation, there is temptation everywhere: sugary drinks, decadent foods, and exotic local fare calls your name. Or, you’re visiting your friend’s house for a BBQ and the sizzling grill and smells are all wafting at your nose. Before you know it, you get off-track.
It happens! Getting off track is common, you’re not perfect, and you can still reach your goals. The key is to keep a positive mentality – do not beat yourself up. Research indicates that beating yourself up about past behavior is neither effective nor motivating. Calling yourself “fat”, “disgusting”, “a failure”, or any other nasty name is truly a recipe for overeating and continued weight gain.
First thing to do is not to panic or beat yourself up! Any time you relapse on your health journey, you are presented with two choices:
Step 3
1. To keep “walking backwards”, or diving deeper into relapse, taking you even further away from your goals. 2. Accept your lack of perfection as normal and forgivable, and take not one, but two, positive steps down the path that bring you closer to the body and future you want.
Press your reset button
Take a moment to calm down, breathe, and let go of any feelings of panic or anxiety. Visualize a big red button inside your mind and picture yourself pressing it. You are now “re-booting” and starting your weight loss journey once again. Let go of the past and focus on the present.
Change your self-talk
For example: “Today is a new day.” “I can start over today.” “I am capable of losing weight.” “I am back on track.”
Step 5
Get back to your routine as quickly as possible
Get back to your old, effective routine, and focus on what works! Experts agree that routines can be both calming and important when getting back on track. The consistency that a routine brings allows you to avoid stress and create balance. The sooner you return to your healthy lifestyle, the less likely it is for you to experience another slip-up. Structure is key to getting back on track faster. You can get back on track and lose your unwanted pounds. Believe in yourself and leave the past in the past. At Red Mountain Weight Loss, we are committed to helping you succeed. Stop thinking and start doing – you are worth it.
June Recipes
& Weight Loss The New York Post reports that more than 70% of U.S. adults don’t drink enough water. While the daily intake of water will vary from one person to the next, we recommend that you should be drinking at least half of your body weight in ounces per day. Proper hydration does more than just quench your thirst, it has weight loss benefits, too.
Water acts as substitute for other liquids
Water acts as an appetite suppressant When your body is hungry, it’s easy to feed it with whatever food is convenient, from unhealthy snacks to sugary sweets. However, when you drink water, your stomach becomes fuller, naturally, and without the excess calories. In fact, a 2013 health study by the National Library of Medicine found that overweight individuals who consume water before meals are more likely to lose weight, than those who don’t.
How much water do I need? Body Weight Recommended Daily (pounds) Water Intake (ounces) 100 lbs
50-100 oz
125 lbs
63-125 oz
Water hydrates you when you exercise
150 lbs
75-150 oz
175 lbs
88-175 oz
When you’re using your muscles for exercise, whether it be taking a walk or doing yoga, you’re using your muscles. If your muscles are dehydrated, you won’t be using them efficiently, and this can lead to cramping and fatigue. Also, if you’re sweating, you need to rehydrate yourself so that you can work out longer and burn more calories.
200 lbs
100-200 oz
225 lbs
113-225 oz
250 lbs
125-250 oz
275 lbs
138-275 oz
300 lbs
150oz-300 oz
Sugary juices, calorie-filled sodas, and coffee sweeteners are all examples of calorie-dense liquids. (These liquids are also not permitted under the RM3® plan, for good reason!) Water is a great substitute for these liquids because it has zero calories and many health benefits. For example, drinking three soda cans in a day that are 150 calories each, will result in a whopping 450 calories, whereas three glasses of water results in 0 calories by comparison!
Water reduces stress and anxiety Stress eating can be a challenge when trying to lose weight. In a study by the International Journal of Sports Medicine, researchers found that dehydration increases cortisol production. To alleviate this, drink more water and stay hydrated. When you’re ‘hungry’, you may actually just be ‘thirsty’, and drinking a glass or two of water can help combat those stressful food cravings.
BYOB
Build Your Own Burger
INGREDIENT S: Burger Patty: • 3 ½ oz lean ground turkey OR 3 ½ oz lean ground hamburger meat (less than 7% fat) • Salt and pepper to taste • Zero-calorie non-stick cooking spray Burger Sauce : • ½ cup Walden Farms Chipotle Calorie-Free Ranch Dressing • 1 tsp mustard • 1 tsp dill pickle relish • 1 tsp red wine vinegar • ¼ tsp cumin • ¼ tsp smoked paprika • ¼ tsp garlic powder
DIREC T IONS: Form the ground meat into patties. Season with salt and pepper and set aside. In a skillet with a little water, cook the onion rings until soft and caramelized. Add more water a little at a time as needed during the cooking process. Remove from skillet and set aside. Spray the skillet with zero-calorie non-stick cooking spray. Cook burgers over medium high heat, adding a little water as needed, until the turkey is cooked through (Internal temperature should be 165° F.) Make the sauce. In a bowl, add the ingredients for the sauce and whisk to combine. Place the burger patty on your desired “bun”. Slather with sauce and top with desired toppings. Top with the other side of your “bun” and enjoy!
Topping Options: • Spinach • Onions • Tomatoes • Dill pickles • Cabbage • Sliced cucumbers • Jalapeños • Bean sprouts • Sliced radishes
“Bun” Options:
• Grilled bell peppers • Grilled portobello mushrooms • Lettuce leaves • Grilled eggplant
Want to go bunless? Make it a burger-bowl!
June Recipes
For men:
Overcoming body image issues INGREDIENTS: • ½ head of cabbage • 1 apple, diced (optional) • 2 Tbsp lemon juice • 1 Tbsp apple cider vinegar • ¼ tsp garlic powder • Dash of mustard powder • Salt and pepper, to taste
coleslaw
Makes 1-2 servings of vegetables
DIRECTIONS: Slice cabbage into very thin strips. Toss with lemon juice and spices. Allow to marinate for 30 minutes or overnight.
Rock hard abs, muscular glutes, and a chiseled facial structure are the attributes of the Hollywood “superhero” male body. But aspiring for this type of male body is not only unrealistic, but unhealthy. On the other end of the spectrum, the notorious “beer belly” is being embraced by many as endearing and “cute”; however, the dangers of abdominal fat could be an indicator of visceral fat, or the fat around internal organs, and is a major risk factor linked to diabetes, heart disease, and other unhealthy conditions. With all these confusing messages around body image, let’s explore how to cope with male body image issues to get you and your body on the right path to health.
Focus on health and wellness
Seeking a “dopamine high” through eating pleasurable foods may be a reason for weight gain. This “high” never lasts long, so the cycle of eating may be repeated in an attempt to keep that pleasurable feeling. Instead, there are many healthy ways to improve our levels of happy hormones, such as exercise, meditation, music, laughter, spending time in nature, and trying new hobbies. In addition, testosterone decreases as men get older, resulting in a decline in muscle mass which can contribute to weight gain. Muscle is metabolically active tissue, so a decline in muscle, leads to a decline in metabolism. This is why it’s imperative to focus on your health and wellness. Acknowledge your “why” and look at the bigger picture. Getting fit and healthy is not only important for you, but it’s important to set an example for your family, too.
Acknowledge unrealistic expectations in the media INGREDIENTS: • 1 large zucchini • Zero-calorie non-stick cooking spray • Salt or other seasonings, to taste DIRECTIONS:
zucchini chips
Makes 1-2 servings of vegetables
Preheat oven to 225° F. Line two large baking sheets with parchment paper. Slice your zucchini thinly by hand, or on a mandolin. Sandwich the slices between paper towels to absorb excess moisture which helps them crisp up better in the oven. Line up the zucchini slices on the prepared baking sheet tightly next to each other, making sure not to overlap them. Lightly spray your zucchini slices with zero-calorie non-stick cooking spray. Sprinkle with salt or other seasonings, as desired (for example, cayenne, Tajin, Italian seasoning, dill, garlic, or chili powder!) Bake for 2+ hours until they start to brown and are crisp. Let cool before removing and serving.
We’ve all seen the superhero action films that put men’s characters’ bodies on full display 8-pack abs, muscular glutes and big biceps, as well as the perfect jawline. While it’s fine to admire these male Hollywood bodies, it can become a source of unrealistic expectations and feelings of inferiority. Behind the scenes, these movie stars are on strict, unsustainable diets, and train many hours everyday with world-renowned trainers. Many of these stars go back to their regular regimens after filming because the demand of maintaining that perfect body is just not realistic. Let go of those unrealistic expectations and don’t let thoughts of the “perfect” body rob you of experiencing joy in yourself.
Disconnect from social media
Research finds that social media increases your tendency to compare your life to others, which is linked to lower self-esteem and social anxiety. With all the pressure that comes from social media, whether it’s one side of the spectrum championing “beer bellies” or the other side of the spectrum, championing rock hard abs, you deserve to take a break from the noise. Unfollow accounts that are negatively influencing you, and disconnect your social media accounts for a while. Take your newfound time to focus on your health priorities and make realistic goals.
Build your self-confidence
In a study conducted by Psychology of Men and Masculinity, about 40% of men were unhappy with their weight and 20% experienced dissatisfaction with their bodies. Build your self-confidence by practicing positive self-talk, focusing on your strengths and setting realistic weight loss goals.
Accept your body
Even when you lose the weight, you may not look like a Hollywood actor. And that’s more than okay! Accept your body and its limitations. It doesn’t mean you still can’t transform your body with weight loss, it just means you won’t be in the next superhero movie. But if you have your own version of a superhero body and are healthy for your family - you can be the real-life superhero you’ve always wanted to be.
How Chad G. Became His
Grandson’s Superhero
I’ve always struggled with my weight. I got in the habit of letting myself go because I could always lose
weight fairly easily – until I couldn't. I have arthritis in my knees and hips, and with eight knee surgeries and a back surgery, the extra weight was not helping. I was in constant pain and couldn't do the things I wanted to
do anymore.
was terrified. After the hospital, I was in my backyard playing with my 2-year-old grandson. It was getting harder and harder for me to keep up with him, and he ran up and hugged my leg and said, "Pawpaw, that I had to do something to get healthy and make sure I can always
I wanted to have more energy to play and spend time with my grandson.
I wanted to lose weight to help my arthritis and not be in pain all the
original goal was to lose 80lbs and get off the medications I was on. Once I learned to eat for fuel and not for pleasure, I exceeded my goal by almost 50lbs! It's been amazing.
I am no longer diabetic and I am no longer on blood pressure medication. While I still have arthritis, losing weight has made a huge difference. I go to the gym and work out five times a week, and I feel better than I have in years! I lost 128lbs and had to go buy a whole new wardrobe. Then, while in the store trying on
realized – no more baggy clothes! I could never have imagined what a great feeling that would be. That moment made it feel more like reality. I no longer look at the
mirror with disgust.
It's never too late to take control and make changes. For me, it was 99% mentality. Now, my grandson has to try to keep up with me! Chad G. lost 128 lbs.
Then
Now