NOTHING CHANGES IF NOTHING CHANGES - Embracing Life After Menopause - How to Overcome a Mental Plateau - Healthy Fall Recipes - Gloria R. Lost 105 Lbs. to Keep Up With Her Kids ISSUE #9 | SEPTEMBER 2022 IN THIS ISSUE
5 LIFE CHANGES YOU SHOULD MAKE AFTER 50 (and beyond) the healthiest decade yet. Improve Your Eating Habits Your body doesn’t need as many calories to maintain weight as you age. This means the composition of your diet should change, too. Add more lean proteins and vegetables to your diet, and reduce the amount of carbohydrates (like sugars and starches) and processed foods. Get Moving minutes a week of aerobic exercise for adults. Aim for 30 minutes of activity chunks during the day, if that’s easier. Build Strength Strength training can help you build and maintain muscle and bone mass. RM Fitness Expert Anita Terlizzi has created a workout series* to help you get Red Mountain Way Try to do these two or three times per week. Add a Supplement gain and helps to control sugar cravings and increase energy. RM Resveratrol stimulates Seek Support
EMBRACE THE CHANGE:
As you age, estrogen and muscle mass decline. This slows your metabolism and changes how your body distributes and stores fat, leading to weight gain. Lifestyle factors (like not enough sleep) can also promote weight gain. How much weight you might gain over time is highly individual. A lot depends on your activity level and overall diet – not just your menopausal status.
Clear Priorities
It becomes easier to differentiate your needs from your wants while focusing on the goals in your life that matter most. Easier to Manage Emotions
*Go to redmountainweightloss.com/blog for Anita’s workout series.
Menopause is a natural stage in every woman’s life, but it’s not always an easy adjustment. You may no longer feel like the person you were in your 20’s and 30’s. Instead of dreading life after “the change,” women can learn how to embrace it, so they can continue to enjoy a healthy and happy life.
THE PERKS OF GETTING OLDER
WHAT CAUSES WEIGHT GAIN DURING MENOPAUSE?
You may be quick to think that getting old is bad. There are certainly some aspects of aging you may wish to avoid but don’t let that stop you from realizing all the lessons you have learned along the way. It’s time to celebrate what you have gained!
You realize how little the opinions of others affect you and can transform negativity into motivation. This allows you to successfully achieve your
Surround yourself with friends and loved ones who support your efforts to achieve a healthy lifestyle. Better yet, team up with a friend to make lifestyle changes together. Remember to consult your RM provider for medical expertise you can’t get from your friends.
More Life Experiences letting go of who you’re not. You also care less about what others may think about you.
The longer you live, the more experience you have, which makes life richer. It also provides hope that some of life’s best moments are yet to come.
HOW TO ENJOY LIFE AFTER
• 6 tsp liquid Stevia • 4 tsp lemon juice
Whisk together lime juice and zest, cumin, chili powder, garlic, honey, salt, pepper, and cilantro in a mixing bowl. 2. in the fridge. 3. Take mixture out of the fridge and let it sit for 5.4. nonstick cooking spray. 7.6. Transfer the skillet to the oven and bake for 8. Remove the chicken from the oven and let it
• 2 cups blackberries
1.DIRECTIONS Place blackberries in a food processor. Add 2 tsp liquid Stevia and 2 tsp lemon juice. Pulse until you
9. Garnish with extra lime slices and cilantro leaves.
CONNECT WITH OTHERS Peer pressure can either seduce us into bad habits or inspire us to new levels of success. Find individuals with similar goals who can encourage you to achieve the latter. Often, one person is enough to help you get back on track.
THOUGHTS How we think affects how we act and feel. EMOTIONS How we feel affects how we think and act. BEHAVIORS How we act affects how we think and feel.
Healthy FALL Recipes
BEHAVIORSTHOUGHTSEMOTIONS
• 1 cup strawberries • 1 cup raspberries
REVISIT YOUR “WHY”
CHANGE YOUR BEHAVIORS One antidote to a mental barrier is a physical change. Ask yourself, “What am I telling myself?” Decide if this thought is helpful or harmful. Then, think about what actions you can do differently and change your behavior.
Breaking the MENTAL BARRIER: How to Overcome a Plateau
Your “why” can be anything, as long as it’s important to you. Did you want to lose the weight to keep up with your kids, or feel like the very best version of you every day? Reminding yourself why you initially started your weight loss journey can often recharge your motivation and get the scale moving in the right direction.
If you would like to learn more, call us at 800.239.7830 to schedule a video appointment with Dr. Kim Feinstein, Psy. D., RM Behavioral Weight Loss Specialist. We’re all too familiar with the plateau period on the scale. But have you ever experienced a mental resolution is identifying the mental barrier. Cilantro Lime Chicken Recipe Yields: 24 oz. of protein Mixed Berry Popsicles Recipe Yields: 4 cups of fruit INGREDIENTS • 6 chicken breasts (4 oz. each) • ¼ cup leaves,cilantrochopped • 2 limes, zested and juiced • 3 garlic cloves, minced • 1 ½ tsp liquid Stevia • 1 tsp ground cumin • 1 tsp salt • ½ tsp black pepper
INGREDIENTS
STRATEGIES TO OVERCOME MENTAL BARRIERS
• ½ tsp chili powder cooking spray
Imagine you started a new diet and think: “I’m not losing weight as fast as I wanted to.” Because of this thought, you start to feel discouraged just thinking about the diet. Because you are discouraged, you begin to eat off the plan. The thought (“I’m not losing weight fast”) led to a feeling (discouragement), which led to an action (eating off the plan). By simply changing your thoughts, you will change how you feel and behave.
4. Place your popsicle sticks in your mold and put in the freezer for at least 4 hours to fully harden.
2. Pour the blackberry puree into the bottom of the popsicle mold. Place into the freezer 3. and raspberries. Instead, only use 2 tsp liquid Stevia and 1 tsp lemon juice.
1.DIRECTIONS
Here is another way to put it:
1.DIRECTIONS Pour lemon sparkling water in a pitcher.
3. Toss in the fruit wedges, leaving out seeds. Chill overnight.
1.DIRECTIONS Season salmon with salt and pepper; set aside.
Whole Recipe Yields: You want to lose weight and improve your health, so you add nutritious foods into your diet. That’s a great start! But the key to a healthier life isn’t just to eat healthy. You should eat smart, too! And that’s where these superfoods come in. BROCCOLI antioxidants that support many aspects of human health. The sulforaphane in this cruciferous vegetable helps to lower the risk of cancer. BERRIES They’re not just pretty in pink, red, and blue. Berries contain antioxidants (anthocyanins and vitamin C) and
2. Trim one end of each zucchini and insert into a spiralizer. Turn to create noodles. If noodles are very long, cut them to approximately 7”.
3. Place noodles in a colander and remove excess moisture from zucchini. Pat dry with paper towels and set aside. 4. nonstick cooking spray. Sear salmon on each side for 4 minutes. Transfer to a plate and let rest.
Healthy FALL Recipes
• 2 tsp minced garlic • 2 tsp salt • 1 tsp red pepper
INGREDIENTS • 6 oranges, sliced (about 2 cups) • 4 cans of lemon sparkling water (add to taste) • 2 lemons, sliced (about ½ cup) • 2 limes, sliced (about ¼ cup)
White Sangria Mocktail
2. Add the squeezed juice from orange, lemon, and lime wedges.
Salmon With Garlicky Zucchini Noodles
• 1 tsp pepper • 1/4 cup choppedparsley, • Flaky sea salt, for garnish • Lemon zest, for garnish cooking spray
6. Serve salmon on bed of noodles and garnish with
The Best SUPERFOODS
4. If you’d like to serve right away, use chilled lemon sparkling water and serve over ice.
There are lots of leafy green options out there. Spinach is packed with iron, a mineral most women don’t get both of which are important for healthy bones. SALMON hair, and nails. Bonus Superfood: WATER Water technically isn’t a food; It’s a super beverage everyone should drink a little more. It’s great for your Go to redmountainweightloss.com/blog for additional superfoods.
Whole Recipe Yields: 2 ¾ cups of fruit INGREDIENTS • 4 salmon pieces (32 oz.)
LEAFY GREENS
5. In the same skillet, add lemon slices and sauté quickly to deglaze the pan. Add garlic, chili, and cooked and noodles are al dente.
for Women’s Health
• 1 lemon, zested and sliced into wheels
I’ve always put everyone’s needs before my own. I had four children who were athletes. We traveled to tournaments on the weekends, so I was constantly surrounded by people who were healthy and in shape. I was tired of being one of the largest and unhealthiest people there! It was time for a change because I wanted to set an example for my husband and kids
The only problem was the number on the scale continued to go in the wrong direction. I felt horrible physically and didn’t think there was a way for me to lose the weight. Then, I was diagnosed with low thyroid. I was concerned I would be stuck in hibernation mode for the rest of my life.
One day, I was with my husband in the car, and a Red Mountain commercial came on the radio. I said, “This is the place!” I picked up the phone right then and there and made an appointment. I lived in Williams, AZ, and the nearest Red Mountain was over an hour away. The video appointments were convenient and allowed me to get the support I needed from the comfort of my own home. Every provider I spoke to was so friendly and able to answer any question I had. When I started RM3®, the weather was nice enough for walks at night. It was always so peaceful and beautiful. Every time my kids walked with me, they said, “I really enjoyed this walk with you.” It felt good to show them that you can improve yourself, no matter your age I can honestly say Red Mountain has changed my life. My feet and back don’t hurt anymore. I have more energy throughout the day. of all the good things in my life. since my weight loss journey is a major improvement in my lab results!
Life is too short to live unhealthy and behind the scenes all the time.
To Keep Up With Her Kids GloriaLOSTR. 105 LBS NOW -Gloria R. lost 105 LBS
