2016 is What You Make of It

Alarm clock  and calendar on bright background

Attempting to juggle work, your personal and social life can be really hectic sometimes. When times get busy we usually forget to think of ourselves, our happiness takes a back seat and so does our well-being. Remember, you’re the one in charge of your own happiness, and your life is exactly what you make of it. So why not fill it with things you love? That means surround yourself with the people you love, places you love and all the things you love to do.


  • Make time for YOU: Remember to do something you really relish in. Whether it’s taking your dog on a walk, getting a massage or reading a book – do it just for you. If you don’t take part in the things you enjoy, you may forget about the appreciation you have for those precious moments.


  • Remember WHO and WHAT is important: When you finish your work day, don’t bring the stress home. Leave it at the door! There is no reason to stress over something that you can’t control, fix right away, or that can’t be handled tomorrow. Family and friends are always going to be there for you, so spending quality time with those that are important shouldn’t be clouded with negativity.


  • It’s NEVER TOO LATE to make a change: Jeans feeling snug? Always ready for a nap during the day? If you aren’t happy with the way you look or how you feel, it may be time to make a change! Make it your year to take care of you, and get back to that healthier lifestyle you’ve had before or always wanted!

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

(RM3 and HCG Approved) NYE Drink Guide

It’s time to celebrate 2015 before we enter 2016! Hopefully you have your party plans set, outfits picked out and resolutions chosen.


We understand that the hardest part about the holidays is staying on track with your weight loss regimen, especially New Year’s Eve you are likely bombarded with the temptation of a cocktail.


Here are some RM3 and HCG approved “virgin” cocktails to stay on track this New Year’s Eve. And remember on this night not only is taste important, presentation is key!

Summer strawberry drink

Sparkling Virgin Apple Martini/ Caramel Apple Martini


  • 1 apple juiced (use pulp from apple)
  • 6 ounces chilled sparkling mineral water
  • 2 tablespoons lemon juice
  • Vanilla or English Toffee liquid Stevia
  • Apple slice for garnish
  • Crushed ice (optional)



Combine apple and lemon juices with flavored Stevia. Add sparkling mineral water and ice if desired. Serve in a martini glass with a slice or curl of apple peel for garnish. Works great with tangy apples like Granny Smith or for a sweeter apple tini you can use Red Delicious or other sweet apples.



For a Caramel Apple Martini, add a little English toffee Stevia instead of vanilla.


Serving Size: 1


Virgin Sparkling Mojito


  • Fresh mint leaves crushed
  • Juice of 1/2 lime or lemon
  • Peppermint or plain powdered stevia
  • 6 ounces sparkling mineral water
  • Crushed ice



Crush mint leaves to release the flavor. Add liquid or powdered Stevia and lemon or lime juice. Add sparkling mineral water and crushed ice. Top with a sprig of mint and enjoy.


Serving Size: 1


Sparkling Chocolate Mint Coffee Soda


  • 4 ounces strong brewed coffee
  • 4 ounces sparkling mineral water
  • Dark chocolate or milk chocolate stevia
  • Peppermint stevia
  • 1 tablespoon reduced fat milk (optional)
  • Ice
  • Mint leaves (optional)



Mix coffee, stevia and milk. Pour over ice and add sparkling mineral water. Garnish with mint leaf.


Serving Size: 1


Happy New Year from Tucson Medical Weight Loss!

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

Unhealthy Disguised as Healthy

There are so many foods out there said to be “healthy” but the honest truth is that those food as anything but good for you. If you’re eating these foods as a regular snack be cautious you might be slowing your weight loss progress down.


Don’t be fooled by brands and what you assume to be healthy, always check the labels before eating.


  • Muffins: The common misconception is muffins are a healthier option to doughnuts, bagels and breakfast sandwiches in the morning. Although they’re rarely covered in sugar or filled with cream, store bought muffins will usually set you back close to 500 calories each.


  • Peanut Butter: Peanut butters are great for you… when they only have two ingredients. If you buy your peanut butters from grocery stores beware of added sugars, artificial flavors and salt. The perfect scenario is that the only ingredients in the butter should be the nuts and maybe some salt to taste.


  • Healthy Drinks: There are so many drinks on the shelves labeled as being filled with necessary fiber, vitamins and probiotics. So are they really beneficial and good for you? Well if it’s filled with more than two ingredients you are just consuming empty calories and filled with artificial sweeteners. Stick to water and if H2O isn’t style try adding some of your favorite fruits and even vegetables to it like strawberries, cucumber or lemons.


  • Salad Dressings: You’re trying to eat healthy by reaching for a salad, so it’s okay to add some of your favorite dressing right? This is one huge mistake that people make because the tastiest salad dressing is usually filled with sugar, oils and fats… and don’t forget those artificial chemicals! The rule of thumb for dressings is try and make your own, in it’s simplest form all you need in lemon juice, balsamic vinegar and oil or if you want a more specific taste try the zest of some of your favorite fruits.


  • Smoothies: If you’re not making your own smoothies you could risk drinking something that is loaded with sugar, artificial flavorings and sweetened yogurts. Many pre-packaged or store bought smoothies will have added sugar and bad ingredients to give them a better flavor. Some of these can even be upwards of 600 calories! So make your drink at home using natural sweeteners like fruit. Remember you can add some greens for their added nutrition value!


  • Frozen Yogurt: Have you ever moseyed down the dessert isle and decided to be “good” this week and pick frozen yogurt over your favorite Ben & Jerry’s pint? However if you look at the calories and sugars frozen yogurt has it can be extremely similar to the ice cream and once you start adding your favorite toppings you blow your calorie count. The benefit of yogurt is it comes with the live cultures in it, and a ton of frozen yogurts are made using heat-processing which kills off these beneficial cultures.


Just remember next time your shopping that the labels are there to help not hinder your success!

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

Last Minute Holiday Dessert Recipe

Baked apples

Indulge in a healthy lifestyle! Need a last minute holiday dessert option? We’ve got you covered!


Cinnamon-Orange Candied Apples:


  • 1 large apple
  • 1/2 teaspoon cinnamon
  • Juice of 1/2 an orange
  • Stevia to taste
  • Grated zest of orange
  • 2 tablespoons water



- Peel, core and slice apple. In a small saucepan combine water, cinnamon, orange zest, juice of orange and Stevia over medium heat.

- Add sliced apples to syrup. Simmer until just tender.

- Serve warm or chilled


Serving Size: 1 Serving (1 fruit)

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

Soup Recipes for the Colder Months

Squash Soup with Rosemary and Paprika

French Onion Soup (RM3 & HCG Approved)


  • 2 cups low sodium beef broth (or substitute 1 cup water for 1 cup broth)
  • 1 teaspoon Worcestershire sauce
  • 1 tablespoon Bragg’s liquid aminos (optional)
  • 1 tablespoon lemon juice
  • 1/4 onion in thin strips
  • 1 clove garlic crushed and minced
  • Stevia to taste
  • Salt and black pepper to taste



Brown the onions in a little water and lemon juice. Add beef broth and spices and simmer for 20-30 minutes.


Serving Size: 1-2 servings (1 vegetable)



Savory Chicken Soup (RM3 & HCG Approved)


  • 100 grams chicken breast cubed
  • 1-2 cups chopped celery or tomatoes
  • 2 cups low sodium chicken broth (or substitute 1 cup water for 1 cup broth)
  • 1 tablespoon minced onion
  • 2 cloves garlic crushed and sliced
  • 1 bay leaf
  • 1/2 teaspoon organic poultry spice blend
  • Cayenne pepper to taste
  • Salt and pepper to taste



Bring chicken broth to a boil. Add onion, garlic and spices. Add chicken and vegetables and simmer on low heat for 20 minutes or more until chicken is tender and fully cooked. Serve hot. Sprinkle with chives or parsley if desired.


Serving Size: 1 serving (1 protein, 1 vegetable)



Thai Beef Soup (RM3 & HCG Approved)


  • 100 grams beef
  • 1 cup of celery
  • 2 cups low sodium beef or vegetable broth (or substitute 1 cup for water)
  • 3 tablespoons Bragg’s liquid aminos
  • 1 clove of garlic crushed and minced
  • Fresh cilantro
  • 1/2 teaspoon fresh grated ginger
  • 1/8 teaspoon chilli powder
  • 1 bay leaf
  • Pinch of cinnamon
  • Stevia to taste
  • Salt and pepper to taste



Heat up broth. Add dry spices, bay leaf, Bragg’s, garlic and onion and bring
to a boil. Reduce heat and simmer for 5 minutes. Add beef and celery and
cook for 20 to 30 minutes until soft. Add salt, pepper, and stevia. Garnish
with fresh chopped cilantro.


Serving Size: 1 serving (1 protein, 1 vegetable)



*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

Beat The Holiday Party Temptations

Table setting for Christmas partyThe holidays are known as a time to spend with family and friends, attend parties and EAT. The holidays are like Temptation Island with all the yummy, creamy, chocolaty and unhealthy treats constantly surrounding you. There is always heavy calorie counts so whatever you choose to celebrate, you are sure to face a selection of rich calorie filled foods that aren’t so waistline friendly.


Whether you are the host or guest at the party, everyone has the option to make healthy decisions that evening. No one expects you to skip all the treats, so the best thing to do is have a plan. There are some helpful tips to control those cravings:


  • Don’t skip meals during the day: Some may think that it’s okay to skip a meal because they are going to have a big meal that night… WRONG!  Eating during the day will help you to not feel the need to overindulge at one meal.


  • Use a smaller plate: Using a smaller plate will help with portion control so you don’t load up your plate and overeat. Monitor your portion sizes so you can make sure you’re hitting all the food groups such as proteins and vegetables, not just the carbs.


  • Skip the appetizers: Appetizers are typically filled with a ton of calories and fat. By skipping them you can avoid the usually fried, baked, bacon filled calories and have room for your meal. If you can’t wait for the main course stick with the healthy options like cold shrimp, fruits and vegetables, that also helps curb your appetite.


  • Drink water: When you get to a party skip the drink offer and choose water over an alcoholic beverage filled with all the extra calories. Water will also make you feel full which will save you from indulging.


  • Start with a salad: A salad not only has a vast number of nutrients, but it will also help you fill up on healthier foods before you brave the fest. Don’t forget to grab the nonfat, healthy dressing options over the creamy options.


  • Don’t be scared to leave leftovers on your plate: When the food is looking great we are known to eat with our eyes instead of our stomachs. Don’t feel obligated to eat every last bit of food on your plate, just because it’s there doesn’t mean you have to eat it.


  • Still enjoy dessert: Many think that you need to skip the dessert all together but the truth is if you have balanced meal enjoying a small dessert won’t blow the diet. By treating yourself to one dessert or a couple bites you will fulfill the craving and are less likely to binge later on. Just as a warning sugar can cause you to crave more sugar, so stay cautious.


Good luck and remember you can do it! You’ve come this far so try to stick to your goals!

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

Green Smoothies

Three kinds of green juice on bright background

Green Smoothies are loaded with nutrients are a great way to get your vegetable intake for the day! The “green” refers to the addition of spinach, kale, chard or any other leafy green of your choice into the smoothie. Don’t worry, you won’t even be able to taste them!


You can make any fruit smoothie into a green smoothie. Typically, spinach is a popular choice of green. Other options can vary from kale, spring greens, Swiss chard and romaine. Start off with a small handful of greens and then work your way to 2 cups per smoothie. Still have the green smoothie jitters? Try adding mint leaves of parsley to a fruit smoothie to test the waters.


Once you start feeling adventurous you can add vegetables such as cucumber, celery and broccoli!


Berry Greens

  • 2 cups spinach
  • 1 peeled banana*
  • 1 cup frozen strawberries – it’s best to use frozen fruits instead of ice
  • 1 cup coconut milk*

*Not RM3/HCG approved


Cucumber Strawberry

  • 1 cup kale
  • 1 cup frozen strawberries
  • 1/2 peeled cucumber
  • 1 cup water or chilled green tea
  • Stevia to taste


Ginger and Spinach

  • 1 cup fresh orange juice*
  • 1 cup frozen strawberries
  • 1 cup baby spinach
  • 1/3 peeled cucumber
  • 1 or 2 tablespoons minced ginger to taste

*Not RM3/HCG approved


Green Tea Greens

  • 1 1/2 green grapes*
  • 2 cups spinach
  • 1 cup frozen banana*
  • 1 cup chilled green tea

*Not RM3/HCG approved


All you have to do is add all ingredients, blend and enjoy!

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.

BYOS (snacks) Holiday Shopping

Homemade Organic Green Kale ChipsThe best way to stay healthy during the busy season is to keep your eyes on the prize! Make sure you stick to foods that are approved on the RM3 & HCG programs and feeding your body with healthy nutrients. That means skip the on the go fast food and pile up the healthy snacks before you leave the house.


Snacking can be a deadly flaw to a diet, but there are recipes out there for smart snacks that can help boost metabolism and fight off hunger. Here are some recipes you can make in bulk that you can just grab and take on the go as you’re getting your holiday shopping done.


Cauliflower Crust “No Cheese” Pizza Bites


  • 2 cups grated cauliflower
  • 100 grams chicken
  • 1/4 cup egg whites
  • 1 teaspoon oregano
  • 2 teaspoon parsley
  • 1/4 teaspoon garlic powder
  • Walden Farms Tomato & Basil Pasta Sauce (waldenfarms.com)



- Preheat oven to 450 F.

- Using a nonfat cooking spray mini muffin pan.

- In a frying pan stir-fry the cauliflower until the cauliflower is slightly translucent – takes about 6-8 minutes. Place in a bowl and let cool.

- Place all ingredients in a blender and blend until smooth (except chicken)

- Spray a pan with nonfat cooking spray, add chicken once the pan is heated and brown on both sides.

- Slice chicken into thin strips or cube chicken (it is your preference).

- Evenly spoon cauliflower mixture into the muffin tin. Press cauliflower mixture down evenly and firmly (pressing down is very important to make sure the pizza crust stick together as the substituted pizza dough).

- Place in oven and bake for 25-30 minutes.

- Remove the crust from the oven and let set until cooled (this is also very important to let these cauliflower crust set for 5–10 minutes before removing – If taken out while they are too hot they will break).

- Once cool remove from muffin tin by running a thin knife down along the side and popping them out.

- Add chicken on top of cauliflower crust.

- Use Walden Farms Tomato & Basil Pasta Sauce for dipping.



Sweet and Spicy Cucumbers


  • 2 cucumbers (peeled and sliced)
  • 2 teaspoons salt
  • 1/2 cup of apple cider vinegar
  • 1/2 cup of water
  • 3 tablespoons Stevia
  • 1/4 teaspoon red pepper flakes
  • 2 tablespoons minced red onions



Mix sliced cucumbers with salt and toss well, then let sit for 1 hour in the refrigerator. After one hour toss the cucumbers while they drain. Combine vinegar, water, sugar and red pepper flakes in a saucepan and bring to a boil. Reduce heat, cook until reduced to about a 1/3 cup – takes about 10 minutes. Remove reduction from heat and add minced red onions. Let mixture cool to room temperature. Pat cucumbers dry then combine with the reduction.  Chill in refrigerator for an hour before serving.


Kale Chips


  • Kale
  • Salt and pepper
  • Nonfat cooking spray
  • Parchment paper



Preheat oven to 350 degrees. Rinse the kale and allow all of the water to drain off or wrap in a few paper towels to absorb the moisture. Cut the kale into large pieces and place on a parchment paper lined baking sheet. Lightly spray the kale with nonfat cooking spray and sprinkle with salt and pepper to taste. Bake for about 15 minutes or until the kale is lightly brown and crisping.



So instead of going for that high-calorie chocolate bar or salty bag of chips when you get a craving, go for a healthy snack. Give some of these snacks a try today. Your body will look and feel better, and will thank you later!

*Individual results may vary. Seek medical advice before starting any weight loss program. Contact Red Mountain Weight Loss to make sure this is the right solution for you.