Rocklin Weight Loss

Good morning!

Snacks. What and When.

When your energy is low in between meals or after dinner.

What to snack on?

Here is an idea.

Rice cakes! They are a good alternative to bread although low in nutritional value and calories, it's what you add to it like protein to balance it out.

Rice Cakes (2) + low-fat cream cheese + dried salmon 3 oz + tomatoes + cucumber

Nutritional value:
Cals 354
Carbs 21 g
Fat 23 g
Protein 24 g

Rice cakes (2) + low-fat cream cheese + tomatoes + cucumbers + boiled eggs

Nutritional value:
Cals 314
Carbs 25 g
Fat 18 g
Protein 17 g

Rice cakes (2) + 2 tbsp. peanut or almond butter + sliced strawberries

Nutritional value:
Cals: 304
Carbs: 30 g
Fat: 19 g
Protein: 9 g

Rice cakes (2) + 2 tbsp. Nutella + sliced strawberries

Nutritional value:
Cals: 290
Carbs: 42 g
Fat 12 g
Protein: 4 g
Sugar: 20 g

For all appt. please book here. Do not text unless emergency.
https://rocklinweightloss.com/

Have compassion for yourself along the journey!

The foundation of a healthy relationship with food starts with your heart.
There Is a quote by Rumi, "Only from the heart can you touch the sky".

We live in a very busy world. It's fast-paced and demanding.

Don't lose yourself in the process.

What is your stress management practice?

Mine is therapy. No s**t.

I starting every morning taking 20 minutes and you could start with five, simply breathing into my body. It's a simple practice and if my mind begins to focus on tasks I take a deep breath and focus on my breathing.

During the day when I start to get overwhelmed with the work load I take 5 minutes and go lie down breathing into my body.

If you are at work, the restroom if it's private works. Or your car or any space where you won't be interrupted.

This is called co-regulation. When you feel tension in your body and mind your brain is responding with fight or flight chemicals: cortisol, norepinephrine, dopamine. Being dressed isn't healthy and is a form of trauma.

With this being said I am going to offer Breathwork once a month on Zoom and if it builds I will continue. Also I will be in California in May and am planning a live event.

All you need is an eye mask and an open mind. I just did a breathwork session with the group that trained with, NDB and I woke up this morning feeling light and peaceful also energetic.
I released rage during the session which was surprising beating the s**t out of a pillow. During breathwork the body brings up emotions that need to be released.
https://breathworkonline.com/how-breathwork-online-works/

Here is the link to sign up:
https://rocklinweightloss.com/neurodynamic-online-breathwork/

When:
March 31st @ 4pm

Where: Zoom
Meeting ID: 444 282 2846
Passcode: 371628

Text me with any questions:
530-613-1586

In Gratitude

Deb

The Scale Reset: Lunch
Don't skip lunch!
The Scale Reset: Lunch
Don't skip lunch!

It doesn't have to be anything fancy but it does require intention and prep and what you feel like eating!

Right now I am in love with Greek Salads.

Ingredients:
Ingredients
Dressing:
¼ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 garlic clove, minced
½ teaspoon dried oregano, more for sprinkling
¼ teaspoon Dijon mustard
¼ teaspoon sea salt
Freshly ground black pepper
For the salad
1 English cucumber, cut lengthwise, seeded, and sliced ¼-inch thick
1 green bell pepper, chopped into 1-inch pieces
2 cups halved cherry tomatoes
5 ounces feta cheese, cut into ½ inch cubes*
⅓ cup thinly sliced red onion
⅓ cup pitted Kalamata olives
⅓ cup fresh mint leaves
Romaine lettuce
Add ons:
Gluten free croutons
3 oz protein: chicken breast, tuna, salmon, plant based patty;
Morning star grillers prime, impossible burger, Trador Joe's plant based burger

UPDATES:
1) Next Online Breathwork Session
When: March 31st at 4 pm Sunday
Topic: Neurodynamic Breathwork
Time: Mar 31, 2024, 04:00 PM Pacific Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/89708327946?pwd=b05VTzkzb01SenpNZS85cWZ3aVh3UT09
Meeting ID: 897 0832 7946
Passcode: 371628
Bring an eyemask and a journal!

2) Next Retreat October 17-21st
Where: North Shore Lake Tahoe
ARIES FULL MOON
Details and payment plans upcoming
THIS IS ONE NOT TO MISS
I will be working with a powerhouse of a therapist Kimberely Quezada from LA
We will be taking you all on a healing journey
Breathwork
Hypnotherapy
Somatics
Chakras

3) Tirzepitide is coming. Also known as Wegovy or Zepbound.
We will let you know when we are ready for injections.
There will be a price increase for this one but it is associated with increased weight loss and less side effect.
4) Semaglutide injections:
Mondays and Thursdays
2-8 pm
Scheduled only
I had a meeting with Maria the Nurse Practituoner who performs the injections
Just know that we won't discontinue Semaglutide after 3-4 months of therapy
We are assessing at each visit for weight loss progression and are
Booking phone consults with me will be helpful to make sure that all questions are answered and that you are on track.

4) We are a busy practice. For Phentermine refills, to restart the program and for Semaglutide tablets you'll need to plan ahead.
https://rocklinweightloss.com/tele-weight-loss/

We appreciate your business

The Rocklin Weight Loss team

It doesn't have to be anything fancy but it does require intention and prep and what you feel like eating!

Right now I am in love with Greek Salads.

Ingredients:
Ingredients
Dressing:
¼ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 garlic clove, minced
½ teaspoon dried oregano, more for sprinkling
¼ teaspoon Dijon mustard
¼ teaspoon sea salt
Freshly ground black pepper
For the salad
1 English cucumber, cut lengthwise, seeded, and sliced ¼-inch thick
1 green bell pepper, chopped into 1-inch pieces
2 cups halved cherry tomatoes
5 ounces feta cheese, cut into ½ inch cubes*
⅓ cup thinly sliced red onion
⅓ cup pitted Kalamata olives
⅓ cup fresh mint leaves
Romaine lettuce
Add ons:
Gluten free croutons
3 oz protein: chicken breast, tuna, salmon, plant based patty;
Morning star grillers prime, impossible burger, Trador Joe's plant based burger

UPDATES:
1) Next Online Breathwork Session
When: March 31st at 4 pm Sunday
Topic: Neurodynamic Breathwork
Time: Mar 31, 2024, 04:00 PM Pacific Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/89708327946?pwd=b05VTzkzb01SenpNZS85cWZ3aVh3UT09
Meeting ID: 897 0832 7946
Passcode: 371628
Bring an eyemask and a journal!

2) Next Retreat October 17-21st
Where: North Shore Lake Tahoe
ARIES FULL MOON
Details and payment plans upcoming
THIS IS ONE NOT TO MISS
I will be working with a powerhouse of a therapist Kimberely Quezada from LA
We will be taking you all on a healing journey
Breathwork
Hypnotherapy
Somatics
Chakras

3) Tirzepitide is coming. Also known as Wegovy or Zepbound.
We will let you know when we are ready for injections.
There will be a price increase for this one but it is associated with increased weight loss and less side effect.
4) Semaglutide injections:
Mondays and Thursdays
2-8 pm
Scheduled only
I had a meeting with Maria the Nurse Practituoner who performs the injections
Just know that we won't discontinue Semaglutide after 3-4 months of therapy
We are assessing at each visit for weight loss progression and are
Booking phone consults with me will be helpful to make sure that all questions are answered and that you are on track.

4) We are a busy practice. For Phentermine refills, to restart the program and for Semaglutide tablets you'll need to plan ahead.
https://rocklinweightloss.com/tele-weight-loss/

We appreciate your business

The Rocklin Weight Loss team

The Scale Reset continues

Someday I will finish that Kajabi course.

For now, I will send out emails that are focused on nutrition, exercise, and stress management.

Beginning with breakfast. I don't believe that breakfast is the most important meal of the day but it counts!

Remember that your metabolism is an engine and the fuel is carbs, proteins, and healthy fats.

What is a healthy carb? Fruit, vegetables, beans, gluten-free pasta, bread, tortillas, crackers, squash, red potatoes, sweet potatoes, brown rice, quinoa, rice noodles, white rice 1/2 c cooked,

What is a healthy fat? Avocado, fish, lightly salted nuts, cooking with olive oil.

What is a lean protein? I am not a purist here. Go organic though as much as you can. Lean beef, turkey burger, chicken, pork, plant-based burgers, tofu, eggs, plain yogurt,

Be careful with dairy. It can cause inflammation in the gut. Go for lighter cheeses. Vegan called CHAO.. Mozerella, swiss, gouda, paresan, blue, goat.

Combine your food this way. One from each category. It's not about perfection. All I have to do is look at my belly and I know what to reduce in my diet. It's that simple.

eat food that you like. Do your best. Meal prep and get on with it.

Breakfast option #2: Protein-style pancakes
Low carb
Ingredients
▢1 ½ cups rolled oats 135 g; see note 1
▢3 teaspoons baking powder
▢1 scoop vanilla plant-based protein powder
▢3 eggs
▢½ cup plain Greek yogurt 120 g
▢½ teaspoon vanilla extract
▢2 tablespoons coconut oil melted; swap for butter or olive oil; see note 3
▢1 tablespoon maple syrup

Instructions

Blend oats- Add the oats to a blender, then blend for 30 seconds- 1 minute, until powdery (as pictured above).
Blend remaining ingredients- add the baking powder, protein powder, eggs, greek yogurt, vanilla extract, melted coconut oil, and maple syrup. Place the lid on the blender, and blend until the mixture is completely combined and no pockets of oat flour remain.
Cook pancakes- Grease a nonstick pan and heat over medium heat. Cook ¼ cup portions of pancakes for roughly 2 minutes on the first side and 1 minute on the second.
Enjoy! Top your pancakes with extra yogurt, fresh fruit and maple syrup.
Nutrition Information
Serving: 1pancake, Calories: 147kcal, Carbohydrates: 14g, Protein: 9g, Fat: 7g, Saturated Fat: 4g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Trans Fat: 0g, Cholesterol: 79mg, Sodium: 227mg, Potassium: 122mg, Fiber: 2g, Sugar: 3g
https://sweetpeasandsaffron.com/protein-pancakes/ -recipe-container-30195

Clinic updates:
Continue to book tele weight loss appt for phentermine, semaglutide tablet refills here.
https://rocklinweightloss.com/
We are busier now please plan ahead
Semaglutide in clinic injections:
Monday and Thursdays 2-8 pm
6518 Lonetree Blvd Ste 166
Rocklin, Ca.95765
Only contact us in case of an emergency
530-613-1586
For Semaglutide appt changes text 279-901-2162

Thank you for your patience and business.

Deb

Good morning Brave Souls!

I am going to focus on a series of emails to reset your relationship with the scale.

After answering the same set of questions a thousand times over it's time to deliver on my end.

Let me be very clear. No magic pill or injection takes the place of a healthy relationship with food and self.

I will focus on breakfast first along with weight loss tips.

You can focus on Intermittent Fasting if you want to but 50 calories in the am won't break a fast.

/if you binge while trying to Intermittent fast it doesn't do you any good.

I will start with five breakfast options.

Option #1) High Protein Simple

8 oz coffee black + 1 scoop PLANT-BASED PROTEIN POWDER

Examples:
Orgain, Plant Fusion, or any off-brand plant-based pea protein powder

Rationale:
Protein helps keep you full.
Builds muscle.
Is a building block of your DNA or cellular metabolism.

Type of protein important.
Concepts: Inflammation and sustainability.

Whey protein is bulking for women and causes inflammation in the gut because its dairy. Don't trust the hype of Pure Protein

Collagen must be plant-based. Sustainability issue. How many cows does it take to make collagen powder??? Don't trust the hype.

Best option: Plant-based. What comes from the ground is good for you.
Pea protein HAS BRANCH CHAIN AMINO ACIDS. BCAA's help the body make protein and build muscle!
Here's a link to an article
https://www.healthline.com/nutrition/best-vegan-protein-powder

Schedule tele health appt here:
https://rocklinweightloss.com/
We are working on a telehealth app for appointments, scroll down to locate the Rocklin location it's there.
Text us for emergencies only!
530-613-1586.

Make yourself a priority.

Deb

Happy Monday 2024
Despite shoulder surgery and three bad Yelp reviews, we are back at it!

It goes like this:

BE GOOD TO YOURSELF ALL THE WAY AROUND.
IF YOU KNOW YOUR WEAKNESSES WORK ON THEM.
PASS UP THAT ICE CREAM EVERY NIGHT.
STOP EATING THOSE CHIPS.
DO YOU NEED WINE EVERY NIGHT?
OR THAT 3RD PIECE OF BREAD?

TAKE A DEEP BREATH AND DO BETTER.
NOT PERFECT BUT BETTER.

Here's my Monday Meal Prep:
I have been eating way too much meat, bread, and sweets.
Yesterday I went back to my plant-based diet.
Passed on the Tillamook Neopoitan Ice Cream.
Ate light at dinner.
Drank Miralax.
Lots of water.
Weekly goals:
Golden Milk
Plant-Based Protein Shake Snack
Get out and walk more
Pray for courage to take the next steps
Rest
Be in gratitude for who and what is in front of me.
Let go.

Breakfast:
Boiled egg (I didn't have Avocado)
1 cup of coffee with almond milk
8 oz water with Miralax

Lunch:
Plant-Based Burger (Grillers Prime or Boca)
Substitute: Turkey, Beef, Chicken
Cauliflower Tortilla
Substitute: Gluten Free, White flour, Vega, High Protein
Vegan Cheese CHAO brand or Gouda, Swiss, Mozerella
Sala
Avocado

Dinner:
Cauliflower Nachos!
ingredients
1 cauliflower head
3 tbs olive oil
1 tbs taco seasoning*
salt to taste
15 oz can black beans, drained + rinsed
1 jalapeño, sliced
1/2 cup shredded Monterey Jack or Vegan CHAO shreds
1 tomato, diced
1 avocado, diced
1 scallion, chopped
1/4 cup pickled red onions
fresh cilantro, chopped
sauce:
1/2 cup Kewpie mayo
1 tbs honey
Sriracha to taste
Preheat your oven to 420° F. Line a baking sheet with parchment paper.
Chop your cauliflower in florets. Toss them with the taco seasoning, salt to taste and olive oil. Spread them out evenly on your baking sheet and roast for 25 minutes.
Sauce: Whisk together the 3 Sauce ingredients.
Remove them from the oven and push them together. Top with the beans, cheese and jalapeño slices. Pop back in the oven until cheese is melted. Remove the pan from the oven and top with avocado, tomatoes, scallions, cilantro, pickled red onions and sauce.

https://hungryhappens.net/
Snacks:
Lemon water
Mary's Gone Crackers + Chao slice cheese
Strawberries + almond milk

Continue to book appointments here:
https://rocklinweightloss.com/
Deb

MINDSET AND MEAL PREP

Clinic updates:
1) Semaglutide inMindset and Meal Prepjections are in clinic on the following days
Wednesday 9-5 pm
Thursday 2-8pm
6518 Lonetree Blvd. #166
Rocklin, Ca 95768
Make appt. here
https://rocklinweightloss.com/

2) New client special for semaglutide injections $399 month

3) BREATHWORK on Sunday nights!!!
More info and sign ups here
https://rocklinweightloss.com/neurodynamic-online-breathwork/

MINDSET: ACTIVATES YOUR BRAIN POWER
Ask yourself three questions each time you have food in your mouth:
1) How does this taste to me? Slow down and chew your food.
2) How do I feel about it?
3) Am I finished with it?
This process aligns your brain with your mouth with your stomach.
They are connected.
The brain has two hormones leptin and grehlin that are powerful in regulating your metabolism.
The stomach can only handle a 1/2 c - 1 c of food at a time
So honor it. Don't stuff yourself.

MEAL PREP:
SHRIMP FRIED RICE MEAL PREP
INGREDIENTS
1 1/2 cups brown rice
1 pound green beans, trimmed
3 tablespoons reduced sodium soy sauce
1 tablespoon sesame oil
1 tablespoon freshly grated ginger
1/4 teaspoon white pepper, optional
2 tablespoons olive oil
1 1/2 pounds medium shrimp, peeled and deveined
Kosher salt and freshly ground black pepper, to taste
2 cloves garlic, minced
1 onion, diced
2 carrots, peeled and grated
1/2 cup corn, frozen, canned or roasted
1/2 cup frozen peas
2 green onions, thinly sliced
INSTRUCTIONS
In a large saucepan of 3 cups water, cook rice according to package instructions; set aside.
In a large pot of boiling salted water, blanch green beans until bright green in color, about 2 minutes. Drain well and cool in a bowl of ice water. Drain well and set aside.
In a small bowl, whisk together soy sauce, sesame oil, ginger and white pepper, if using; set aside.
Heat olive oil in a large skillet or wok over medium high heat. Add shrimp, and cook, stirring occasionally, until pink, about 2-3 minutes; season with salt and pepper, to taste; set aside.
Add garlic and onion to the skillet, and cook, stirring often, until onions have become translucent, about 3-4 minutes.
Stir in carrots, corn and peas. Cook, stirring constantly, until vegetables are tender, about 3-4 minutes.
Stir in rice, green onions and soy sauce mixture. Cook, stirring constantly, until heated through, about 2 minutes. Stir in shrimp.
Place rice mixture and green beans into meal prep containers.

Good Morning and Happy Friday!

Clinic updates:
1) Continue to book follow up and in clinic Semaglutide injections here
https://rocklinweightloss.com/
2) Breathwork facilitated by myself is occuring every Sunday evening from 7-8:30 pm.
Follow this link to schedule. Breathwork is the doorway to the soul. I offer this to all my clients.
https://rocklinweightloss.com/neurodynamic-online-breathwork/
3) Schedule a hypnotherapy session for mindfulness eating here
https://rocklinweightloss.com/hypnotherapy/

This recipe is in my soul: Garden Vegetable Soup
It's easy1
Step: 1 Crockpot a whole chicken. I prefer organic but this is pricey. Setting high for 6 hours or 7. Add: 2 bay leafs + 1/2 lemon + 1 tsp sage + sea salt + ground pepper
Step: 2 Let the chicken cool and de bone when ready.
Step: 3 In a soup pan or stock pot saute the following:
2 sliced carrots + fresh green beans 2 c or less cut into 1 " pieces + 2 leeks sliced + 2-2 celery stalks diced + 1 zucchini skin on diced + 3 red potatoes diced + Optional 1 large tomato diced + 1-2 Tbsp olive oil.
Step:4 Saute for about 10 minutes on medium heat.
Step:5 Add strained chicken broth from crock pot.
Step:6 Bring to boil then simmer for 25 minutes until potatoes are soft.
Step: 7 Add fresh basil!
Step: 8 Shred chicken and add separately + shredded parmesan cheese.
Step:9 Serve with gluten free crackers WASA.

I hope you are enjoying the holidays

Deb

BREATH WORK TONIGHT
I know this is late notice BUT tonight is my monthly breath work offering.

I got into breath work during my two year hypnotherapy internship years ago. It was an interesting experience then and I revisited it last year in Las Vegas. I loved it so much that I found a group to train with and just finished my certification in August.

Breath work is a healing modality. Some cultures believe that the breath is the life force. I believe this to be true. I also believe that the doorway to the soul opens during breath work and is always ready to heal. Trapped emotions may be released during this process. I have found this process to be deeply beneficial to my healing journey.

It involves:
1) Skilled facilitator ( that's ME!)
2) Music
3) Breathing into your body
4) Pillows
5) Journal
6) Uninterrupted time 60-90 minutes

Here's the link:
https://rocklinweightloss.com/neurodynamic-online-breathwork/

Text me with any questions:
530-613-1586

Happy Friday and Happy Holidays!
I build my food routine around one or two recipes a week. The effort pays off.
I recommend eating every three to four hours. Intermittent fasting is great but if you are binge eating once or twice a week then it isn't helpful. Eating light at dinner. No rice, potatoes, pasta and bread at dinner is helpful and stopping when you are satisfied no matter what meal is important.

Clinic Updates:
1) Semaglutide injections are going well.
Being offered on Tuesdays 8-1 pm and Thursdays 1-8pm.
In clinic @ 6518 Lonetree Blvd. #166, Rocklin, Ca. This is a new location about 50 yards from the old clinic site. It is within Rocklin Executive Suites. Contact me if you get lost @530-613-1586.
2) Semaglutide tablets are going well. Some clients are losing a great amount of weight and others are having to increase the dose right away. So we are all learning. These tablets are tele health only.
3) Breathwork Online:
Sunday Dec 3rd at 7 pm
There's no better time than to breathe for one hour while listening to music for healing than right in the middle of the holidays
Here is the link which is on the website for registration:
https://rocklinweightloss.com/neurodynamic-online-breathwork/
Text me with any questions: 530-613-1586

White Chicken Chili
Ingredients:
1 pound fresh tomatillos
1 large yellow onion, peeled and cut into 8 wedges
1 jalapeno (optional)
8 garlic cloves unpeeled
1 c packed fresh cilantro
2 tsp sea salt
4 tbsp olive oil
8 boneless chicken thighs
1 Tbsp cumin
1 Tbsp chili powder
6 c chicken stock
3 - 7 oz cans chopped green chilis (hatch) undrained
1 c chopped gluten free
1 c white corn tortillas
1- 15oz can cannellini beans drained and rinsed
2 tsp fresh lime juice
2 small ripe avocados cut into 24 slices
Sliced radishes (optional)

Prep:
1. Preheat oven to broil with oven rack about 6 inches from heat. Line a cookie sheet with foil and spray with cooking spray. Arrange tomatillos, onion wedges, jalapeño and garlic in a even layer. Spray with cooking spray. Broil until the tomatillo mixture is charred about 5-8 minutes. Discard garlic skins. Transfer all ingredients to a blender or food processor with 1 c of cilantro and 1 tsp salt. Blend or process until smooth about 25 seconds. Set aside.
2. Heat 2 tbsp. oil in a stock pot over medium-high heat. Add half of the chicken. Cook 3-4 minutes on each side. Transfer to a plate and cook the rest of the chicken.
3. Reduce heat to medium. Add cumin, chili powder to drippings. Stir for 30 s. Add chicken stock, green chilis and tomatillo mixture. Add tortillas and beans. Boil. Cover and reduce heat to low and simmer stirring occasionally. 15-20 minutes.
4. Shred chicken with 2 forks. Add to stock pot with lime juice. Ladle into bowls. Serve with Avocado, chopped cilantro, radishes, Monterey jack cheese.

Holidays are the time for food that lights up the soul.

Deb

Good Morning Souls!
Clinic updates: Text me @ 530-613-1586 for questions
1) Semaglutide is happening! You must book a tele health appt. here: https://rocklinweightloss.com/
Injections are:
Mondays 8-1 pm
Thursdays 1-8 pm
We apologize for to the client's on Thursdays for the locked doors after 5 pm.
The staff is aware.
We are so sorry.
2) It is possible to purchase 4 injections for the month to take home and self inject.
3) Semaglutide Troches or Tablets also available. Just book an appt here to discuss. These are shipped to your home.
https://rocklinweightloss.com/
4) I am working on Testosterone injections for the guys. Will keep you posted
5) Book your hypnotherapy appt. here for sugar and the war with food.
https://rocklinweightloss.com/

Go vegetarian once a week or as often as possible.
Here is a great recipe:

INGREDIENTS
Filling
1 1/4 pounds sweet potatoes (2 small-to-medium)
1 can (15 ounces) black beans, rinsed and drained, or 1 1/2 cups cooked black beans
4 ounces (1 cup) grated Monterey Jack cheese
2 ounces (1/2 cup) crumbled feta cheese
2 small cans (4 ounces each) diced green chiles
1 medium jalapeño, seeded and minced
2 cloves garlic, pressed or minced
2 tablespoons lime juice
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper (optional)
1/4 teaspoon salt, more to taste
Freshly ground black pepper
Remaining Ingredients
2 cups (16 ounces) mild salsa verde, either homemade or store-bought
10 corn tortillas
4 ounces (1 cup) grated Monterey Jack cheese
2 tablespoons sour cream
1 tablespoon water
1/4 cup chopped red onion
1/4 cup chopped fresh cilantro
INSTRUCTIONS
Preheat the oven to 400 degrees Fahrenheit and line a large baking sheet with parchment paper for easy cleanup.
Slice the sweet potatoes in half lengthwise and coat the flat sides lightly with olive oil. Place the sweet potatoes flat-side down on the baking sheet. Bake until they’re tender and cooked through, about 30 to 35 minutes. Leave the oven on, since we’ll bake the assembled enchiladas soon (no temperature adjustments necessary).
Meanwhile, pour enough salsa verde into a 9 by 13-inch baking dish to lightly cover the bottom (about 1/2 cup). In a medium mixing bowl, combine all of the remaining filling ingredients.
Once the sweet potatoes are cooked through and cool enough to handle, scoop out the insides with a spoon. Discard the potato skins, and lightly mash the sweet potatoes with a fork or the back of a spoon.
Stir the mashed sweet potato into the bowl of filling, and season to taste with additional salt (I added 1/4 teaspoon) and pepper.
Warm up your tortillas, one by one in a skillet, or all at once in a microwave so they don’t break when you bend them. Wrap them in a clean tea towel so they stay warm.
Working with one tortilla at a time, spread about 1/2 cup filling down the center each tortilla, then wrap both sides over the filling and place it in your baking dish. Repeat for all of the tortillas.
Top with the remaining salsa verde and cheese. Bake for 25 to 35 minutes, until sauce is bubbling and the cheese is lightly golden.
Let the enchiladas cool for about 5 minutes. Whisk the sour cream and water together to make a drizzly sour cream sauce. Drizzle it back and forth over the enchiladas, then top them with cilantro and red onion. Serve.
Breathwork Online starting 1st Sunday of each month in December
debra mccurtain is inviting you to a scheduled Zoom meeting.

Topic: Neurodynamic Breathwork Online
Time: Dec 3, 2023 07:00 PM Pacific Time (US and Canada)
Every month on the First Sun, until Jun 2, 2024, 7 occurrence(s)
Dec 3, 2023 07:00 PM
Jan 7, 2024 07:00 PM
Feb 4, 2024 07:00 PM
Mar 3, 2024 07:00 PM
Apr 7, 2024 07:00 PM
May 5, 2024 07:00 PM
Jun 2, 2024 07:00 PM
Join Zoom Meeting
https://us02web.zoom.us/j/87067760852?pwd=c04wbnUveGQ5aDFRTW5pV0J6bmwwdz09

Meeting ID: 870 6776 0852
Passcode: 342764
More to come on this
Text me if interested to register and it's free
530-613-1586

Twitter
Facebook
Website
Copyright © *2023 Rocklin Weight Loss Inc.*, All rights reserved.

Our contact info is:
530-613-1586
Semaglutide injections at
6518 Lonetree Blvd. #166
Rocklin, Ca. 95765
Tuesdays 8-1 pm
Thursdays 1-8 pm
Go to the website @
www.rocklinweightloss.com to schedule

Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list.

Good Morning!!
We are offering Semaglutide injections to go!
What does this mean?
You can take 3 injections home
You must demonstrate the ability to self inject
The Nurse Practitioner: Nikki Lee can instruct you
The syringes must be kept refrigerated
You will receive an ice pack and a bag to keep the syringes in until you reach home.
Must have:
Alcohol wipes
A container to put the syringes in: hard plastic ( milk container, water bottle.)
Dispose with trash
Book your in clinic appointment for this
Tuesdays 8 - 1 pm
Thursdays 1-8pm
https://rocklinweightloss.com/
The Semaglutide Troches are going really well.
A client reported that she lost 7 pounds in 2 weeks!
Book a tele health appointment today!
https://rocklinweightloss.com/

BE WELL

Deb

Fall Soup

Here is a great fall soup recipe: Butternut Squash
Serve with Gluten Free Croutons or Crackers.
I will send out a Fall Soup Recipe every Saturday.

Ingredients
1 butternut squash (2 1/4 pounds), peeled, seeded and cut into 1-inch chunks (6 cups)

3 shallots, halved lengthwise

4 cloves garlic, smashed

5 sprigs thyme, plus thyme leaves for garnish

1 sprig rosemary

4 large fresh sage leaves

2 tablespoons olive oil

4 cups unsalted chicken broth or vegetable broth

2 tablespoons cider vinegar

2 tablespoons pure maple syrup

¾ teaspoon salt

½ cup plus 1 tablespoon crème fraîche

Directions
Preheat oven to 450 degrees F. Place squash, shallots, garlic, thyme, rosemary and sage on a large rimmed baking sheet. Drizzle with oil; toss to coat. Spread in an even layer. Roast until very tender, 30 to 35 minutes, stirring halfway through cook time. Remove and discard the thyme and rosemary. Transfer the remaining squash mixture to a blender.

Add broth to the blender. Secure lid on the blender, and remove center piece to allow steam to escape. Place a clean towel over opening. Puree until smooth, about 45 seconds. (Use caution when pureeing hot liquids, and puree the squash with the broth in batches if necessary.)

Pour the soup into a medium saucepan; stir in vinegar, maple syrup and salt. Bring to a boil over medium-high heat, stirring occasionally. Ladle evenly into 6 bowls; dollop each with 1 1/2 tablespoons crème fraîche. Garnish with thyme leaves, if desired.

Enjoy the weekend.

Continue to book your follow up appt. here:
https://rocklinweightloss.com/

Interested in hypnotherapy?
Book a free consult appt. here:
https://rocklinweightloss.com/

Breathwork Online 1st Sunday of Each Month
Starts November 5th at 7 pm
Text me for registration: 530-613-1586
Zoom LInk:
https://us02web.zoom.us/j/87067760852?pwd=c04wbnUveGQ5aDFRTW5pV0J6bmwwdz09

Rocklin Weight Loss Weight Loss. Hypnotherapy. Tele weight loss. Intuitive Eating. Meditation. Appetite Suppressants.

Weight Loss is about preparation. Making your nutrition a priority.

1) Eat food that is healthy and that you look forward to eating
2) Go online and check out bloggers like:
https://calmeats.com/index/
https://damndelicious.net/
https://nyssaskitchen.com/
https://www.loveandlemons.com/
3) Get your grocery list together
4) Start meal prepping period. For three days out or just in bulk that you can throw together in like 5 minutes.
5) Embrace leftovers.

Meal Prep:
Ground Turkey Skillet with Green Beans
Ingredients
▢2 tablespoons extra virgin olive oil
▢1 pound free-range extra-lean ground turkey
Or tofu or chicken or steak or meat crumbles (Morning Star)
▢1 teaspoon garlic minced
▢½ cup onions diced
▢½ cup yellow bell pepper diced
▢1½ cup green beans chopped
▢¾ cup homemade tomato sauce or any other sauce of your preference (gluten free)
▢Salt and ground fresh black pepper
▢A pinch of crushed red pepper
Instructions
In a skillet, heat the olive oil over medium-high heat.
Add the ground turkey, and break it up until it's in small pieces.

Once the turkey is almost cooked through, add the onion and garlic. Stir occasionally, and cook until the onions are golden brown.
Add yellow peppers, green beans, and homemade tomato sauce.
Cover the skillet, and cook until the vegetables are tender.
Add salt, pepper, and crushed red pepper to taste.
Serve warm and enjoy!
Serve with:
1/2c brown rice or cauliflower rice (frozen) or mashed cauliflower.
MASHED CAULIFLOWER RECIPE
Instructions
In a skillet, heat the olive oil over medium-high heat.
Add the ground turkey, and break it up until it's in small pieces.
Once the turkey is almost cooked through, add the onion and garlic. Stir occasionally, and cook until the onions are golden brown.
Add yellow peppers, green beans, and homemade tomato sauce.
Cover the skillet, and cook until the vegetables are tender.
Add salt, pepper, and crushed red pepper to taste.
Serve warm and enjoy!
OPTION 1 – MICROWAVE METHOD:
Place the cauliflower florets into a large bowl with 1/2 cup (118 mL) water. Cover the top with plastic wrap.

Microwave for 10 to 15 minutes, until very soft and mushy. Drain and pat dry.

OPTION 2 – STEAM METHOD:
Fill a large saucepan or pot with enough salted water to come right below a steamer basket fitted over it. Bring the water to a boil.

Place the cauliflower florets into the steamer basket and fit on top of the pan. Cover the pan with a lid.

Reduce water to a simmer and cook, covered, for 10 to 15 minutes, until cauliflower is very soft and mushy.

MAKE THE MASHED CAULIFLOWER:
Heat olive oil in a small skillet over medium heat. Add the minced garlic and saute for about a minute, until fragrant.

Place the cooked cauliflower, sauteed garlic, butter, cream cheese, and salt into a food processor. Puree for 1-2 minutes, until completely smooth.

Adjust salt to taste.

Garnish with chives if desired. You can also drizzle some melted butter on top if you'd like.

Like us on facebook:
https://www.facebook.com/rocklinweightloss

Continue to book your tele-weight loss appt. here:
https://rocklinweightloss.com/
Text me with any issues: 530-613-1586

Hypnotherapy for emotional eating, binge eating, sugar issues here:
https://rocklinweightloss.com/

Semaglutide injections are being offered:
Must book an appt. first
https://rocklinweightloss.com/
Injections are on:
Tuesdays 8-1 pm in clinic
Thursdays 1-9 pm in clinic
6518 Lonetree Blvd. #166
Rocklin, Ca. 95765

Stay focused

Deb