TAKING IT
STEP BY IS S UE #4 | AP RIL 2 02 2
IN THIS
ISSUE
The Five R’s of Increasing Motivation & Momentum 30 Day Walking Challenge April Recipes
How Kristen T. Rewound the Clock and Found Her Willpower
The Five R’s of Increasing Motivation & Momentum
Activity: Define your “why”. Describe “why” getting healthy is important to you.
Relevant Find your “why” for weight loss. Determine a reason that resonates deeply, and let it become a strong source of motivation. When you’re struggling, you can return to your “why” to keep you strong.
Activity: Make a list of the risks you will experience if you do not manage your weight.
Risks
Being overweight can greatly increase your risk factors for health issues. This can also affect your energy, daily health, and overall well-being. What are the health risks I take on, if I Your weight-loss efforts started off with huge results, but now you can't seem to get your momentum back. Is a lack of motivation holding you back? Could things turn around if you just had that spark of motivation? We can help you reignite that fire. First, you’ll need intrinsic motivation, or the ability to cultivate motivation from within, in order to reach your weight loss goal. This requires you to believe it’s possible to achieve success (competence), to recruit a network of people who’ll support your efforts (community), and to own each and every one of your goals of with goals imposed by others and/or society as a whole. Once you have intrinsic motivation, it's time to gain momentum. Create a plan of action with seven steps: 1. 2. 3. 4. 5.
6. 7.
GET CLEAR: Gain clarity on where you are. GET CERTAIN: Take what you can dream about and make it real. GET EXCITED: It’s time to get excited about where you want to go. GET FOCUSED: Determine your results and where you want to end up. GET COMMITTED: This is the time where you become dedicated and truly commit to your goals. GET MOMENTUM: Take action! GET S.M.A.R.T GOALS: Specific, Measurable, Achievable, Realistic, Timely GOALS!
Example: I want to lose weight so I can have enough energy to run around with my kids.
do not manage my weight?
Rewards
When you meet your goals, you deserve non-food related rewards. There are different ways that losing weight improves your physical health, social life, and psychological health. What are the rewards in my life if I manage my weight?
Roadblocks
On your journey, you’ll encounter challenges that could prevent you from reaching your goals. The key is identifying these barriers. Consider starting a food and activity journal to help you see which things you need to change. We want to steps—once we know where the common traps are, we can come up with a strategy to handle those situations.
Examples: • Type-2 diabetes • Heart disease • High blood pressure • High cholesterol levels
Examples: • Spa services • Workout clothes • Wellness getaway • Manicure/pedicure • Time with loved ones
Examples: • Stress • Emotional eating • Lack of time • Finances • Socializing • Family or friend saboteur
Activity: Make a list of the weight loss benefits that mean the most to you and review the list when you feel discouraged.
Activity: Identify what can get in your way. What are the reasons you’ve failed in the past? When will you have the toughest time sticking to your plan? When are you most likely to give yourself “permission” to break your new habit? What do you typically say to yourself when you really want to give in? With whom do you usually splurge?
Activity:
Remove
Let’s remove the roadblocks in order to manage your weight. Use your roadblocks to develop an action plan for when they arise. Your plan can include these questions: • How can I remove each barrier? • What has worked in the past?
If I stop my diet, how will I feel in six months or one year from now?
Examples: and too tired to cook. my meals are waiting for me.
If I stop my diet, what will my health be like?
If I stop my diet, how will my family and friends be affected?
APRIL
How to Grow a Garden
Have you ever thought about growing your own garden? Growing a garden is not only fun and rewarding, but the fruits and vegetables of your labor will bring more nutritious ingredients to your dinner table. There’s no better time to get started than this month, in honor of Earth Day on April 22nd! Celebrate nature and Mother Earth by going green. Get ready to dig into these tips on how to grow your own garden.
1. Choose the location
2. Choose nutrient-rich soil
Location, location, location! The location of your new garden should have ample access to sunlight. Most fruits and vegetables require five to eight hours of sunlight during the day, whereas leafy greens and herbs can flourish in partial shade. The location should also have good water drainage to avoid over-watering the roots, as well as a non-windy spot (or you could risk having your vegetables knocked over).
Soil is what feeds your plants. Lay the groundwork in your garden with fertile, nutrient-rich soil - this is key to having your garden grow. You can mix compost and natural fertilizer as well as organic matter (like used coffee grounds, for instance) to help your plants grow even more. Benefits of mixing organic matter include: making soil ideal for most fruits and vegetables to thrive, making soil easier to dig and work with, improving drainage, and many more.
3. Choose your fruits and vegetables Now, the fun part - choosing your fruits and vegetables for your garden! During the spring season, the following spring foods are RM3®-approved: Asparagus, broccoli, cabbage, mushrooms, onions, kale, spinach, celery, lettuce, apples, and strawberries. Get together with your family and discuss which healthy foods are your favorites. Easy vegetables to start with that are RM3®-approved include: tomatoes, peppers, lettuce, spinach, kale, and zucchini.
4. Plant your high-quality seeds Invest in high-quality seeds to ensure your garden’s success. Start to consider where each plant will go and when to plant them. Spring is the perfect time to start a garden because you can accommodate both “cool season” vegetables, like lettuce and broccoli, and “warm season” vegetables, like tomatoes, cucumbers, and zucchini. Space each seedling out in the soil, and stagger the timing on your planting so that you won’t have to harvest all the vegetables at the same time.
RECIPES Asparagus & Sun-Dried Tomato Frittata About 2 servings
Spinach Salad with Salmon Filets About 2 servings
INGREDIENTS
INGREDIENTS
Zero-calorie non-stick cooking spray 6 egg whites 3 cups of asparagus cut into 1-inch lengths 8 sun-dried tomatoes chopped in half 2 tbsp. of basil ¼ teaspoon of salt 1/8 teaspoon of pepper
Zero-calorie non-stick cooking spray 1 cup of fresh spinach, chopped 1 red onion, sliced thin 2 salmon filets 2 lemons, juiced 2 hard boiled egg whites ¼ teaspoon of salt 1/8 teaspoon of pepper Walden Farms® French Dressing
DIRECTIONS Heat oven to 425°F. Coat baking dish with zero-calorie non-stick cooking spray, set aside. Heat large pan over medium heat and spray with zero-calorie non-stick cooking spray. Add asparagus and cook for 2-3 minutes. Remove from heat. Whisk egg whites in a bowl, stir in sun-dried tomatoes and asparagus. Add basil, salt, and pepper. Spoon mixture into baking dish. Bake for 12-14 minutes, until firm in the center. Enjoy!
DIRECTIONS Heat oven to 400°F. Spray zero-calorie non-stick cooking spray on pan. Take the lemon juice and disperse over the filets; season with salt and pepper. Bake for 15-20 minutes. Place your spinach in a large bowl. Top spinach with sliced red onion, hard boiled egg whites, and salmon filets. Drizzle with Walden Farms® French Dressing. Enjoy!
5. Harvest your garden As the days and weeks pass, be sure to properly water and nurture your garden. Soon enough, it will be time to harvest! Collect your vegetables and look on the Red Mountain Recipe app® for inspiration.
Choosing quality asparagus
Selecting your spinach
The first indicators of quality asparagus are the tips.
Look for spinach leaves that are crisp and bright, they
They should be firm and springy, not tired-looking or
shouldn’t be bruised, dark, or yellowing. Avoid slimy
semi-decomposed. If the tips are fresh, the rest of
leaves and be sure to smell them, too. Spinach leaves
the spears likely are, too.
should have a fresh aroma.
30 Day Walking Challenge
APRIL
RECIPES
Many of us take walking for granted. We walk in the grocery store, walk to and from our car to get places, and walk to pick up our kids from school. Yet, this underrated activity can be a powerful form of exercise if you put intention behind it. You can read more about the benefits of walking on our blog. Did you know that April 6th is National Walking Day? Celebrate all month long with our Red Mountain 30 Day Walking Challenge. Tie up your sneakers, and let’s get started!
Citrus and Fennel Salad
Citrus Strawberry Mocktail
INGREDIENTS
INGREDIENTS
½ grapefruit, cut into medium chunks or 1 orange in segments Fennel bulb, steamed 2 tbsp lemon juice Chopped mint, to taste
1 cup water 1 cup strawberries chopped and pulsed in the blender 1 cup zero-calorie lemon-lime soda 2 Tbsp Stevia® 1 tsp lime juice
About 1 serving
DIRECTIONS Slice steamed fennel bulb and cut citrus into chunks. Combine fennel, citrus, and chopped mint in a bowl. Dress with lemon juice. Mix well and chill before serving. Enjoy!
Day 1
Day 2
Day 3
Day 4
Day 5
Walk for 5 minutes – anytime, anywhere.
Walk for 8 minutes around your neighborhood.
Take a 10-minute break from work and go for a walk.
Walk for 10 minutes with a friend.
Take walk at sunrise – any length of time.
Day 6
Day 7
Day 8
Day 9
Day 10
Take a 10-minute walk around your neighborhood.
Take a walk listening to your favorite podcast – any length of time.
Take a 10-minute walk wherever you’d like.
Walk to a nearby location like a park or coffee shop.
Walk for 15 minutes with a furry friend.
Day 11
Day 12
Day 13
Day 14
Day 15
Take a walk in nature – any length of time.
Walk for 15 minutes after lunch.
Take a sunset walk – any length of time.
Walk for 15 minutes after breakfast.
Walk in a new location – any length.
Day 16
Day 17
Day 18
Day 19
Day 20
Add light weights to your 15-minute walk.
Walk for 20 minutes listening to your favorite audio book.
Walk to a nearby location like a park or coffee shop.
Take a 20-minute walk listening to a playlist of your favorite songs.
Walk for 20 minutes with a friend or spouse.
Day 21
Day 22
Day 23
Day 24
Day 25
Visualize achieving your goals during a 20-minute walk.
Take a walk in a new location – any length of time.
Call up a friend or family member and take a 25-minute walk.
Talk a walk in nature for 25 minutes.
Take a 25-minute walk in your favorite athleisure outfit.
Day 26
Day 27
Day 28
Day 29
Day 30
Take a 30-minute walk with a loved one or furry friend.
Take one last celebratory 30-minute walk, solo or with a companion, wherever you’d like. You did it!
About 2 servings
DIRECTIONS Mix Stevia®, water and strawberries together in a pot. Heat over medium heat until boiling and stir until Stevia® is completely dissolved. Pour through a fine strainer and discard the leftover strawberry. Combine strawberry mixture, lemon-lime soda and lime juice. Enjoy chilled.
Finding the finest fennel
Picking perfect strawberries
Keep an eye out for fennel with fresh-looking greens
Look for fresh green leaves and plump berries with no
on long branches. The bulbs should be bright white
signs of mold. If the berries are starting to look dry or
with no discolorations or soft spots.
shriveled, they are getting old. Smaller berries are often sweeter, but bigger berries are delicious, too!
Take a 25-minute walk first thing in the morning.
Add light weights to a 25-minute walk.
Take a 30-minute walk during sunset.
HOW KRISTEN T.
Rewound the Clock & Found Her Willpower I’ve been in the endless cycle of trying to lose weight ever since the summer that I me in my attempts to lose weight over the years, but nothing ever stuck long took advantage of being able to stay home and eat I took full permission to order as much as I could – appetizers, multiple entrees, and desserts since with THEN At the start of 2021, I realized that I wasn’t going to be able to hide behind the lockdown orders anymore. I was supposed to go on a rescheduled international trip that was going to require walking everyday while sightseeing, but at that point, a short walk around the neighborhood made my knees and lower back
The realization hit me that I was 380 pounds. I was scared that my next step would have to be weight loss surgery since all the diets and programs I tried before One night while hanging out with my family I decided to go to the Red Mountain website, and silently took a chance for what I
Seeing the weight come off so quickly has changed my attitude with Red Mountain; I was told that cheating on the diet would push the weight loss back a few days as my body was trying to
I have never had this willpower before and it feels so empowering to know that I am strong enough to resist the temptation because whatever the item is, it is not worth jeopardizing how I
I feel like with every pound I lose, I am rewinding the clock and getting a do-over of all the years that I spent just idling through life.
which used to be my favorite thing to do. Now, being back to the
I feel like I am starting to live the life I always imagined.
same weight I was in high school,
-Kristen T. lost 188 pounds
NOW