PHCS LLC

03/08/2026

RITI hopes to reduce barriers for volunteers who are interested in helping prepare and serve nightly meals. Please consider signing up to prepare meals in the commercial kitchen available to us. No need to purchase any supplies or ingredients or come with a recipe in mind- everything will be planned and provided! Full details provided on MealTrain.

The list below provides dates when we are still in need of volunteers to prepare meals. Use our MealTrain link to sign yourself up or-even better- gather a group of friends and spend an evening serving the community together! We now have 2 cook positions and 2 dishwasher positions open.

*Reminder that if you have not yet received your Madison County Food Handlers Certification, you can do that online at the following link: https://www.classmarker.com/online-test/start/?quiz=9k658e6944ccad3d

VOLUNTEER ON MEALTRAIN: https://www.mealtrain.com/trains/k0yrvr

COOKING DAYS REMAINING:
Tues, March 3rd
Fri, March 6th
Sun, March 8th
Mon, March 9th
Thurs, March 12th

03/08/2026

share these warning signs with everyone you know. Knowledge and awareness can help save lives. http://ow.ly/IFgM30s8JiC

03/08/2026

03/06/2026

GLP Weight Loss Pro Tips Most People Don’t Tell You 🔥
GLP medications can be life-changing… but how you use them matters.
Here are some pro tips I give my patients to get better results and fewer side effects.
💉 1. Take your shot the night before a day off work
This is a trick a lot of experienced patients learn.
Why?
• You can sleep through some of the side effects
• You’ll naturally eat less the next day
• It gives your body time to adjust without work stress
Many people notice better results when their first full GLP day is a slower day.
🥩 2. Protein first. Always.
GLP medications reduce appetite, which means you’re eating less overall.
If you eat carbs first, you’ll fill up before getting the protein your body needs.
Low protein can lead to:
• Hair shedding
• Muscle loss
• Low energy
• Feeling hungry later
Start meals with protein first.
💧 3. Hydration matters more than you think
Many side effects people blame on the medication are actually dehydration.
Aim for at least 60–80 oz of water daily.
🚶 4. Walk after meals
Even 10 minutes of walking after eating can help with:
• digestion
• blood sugar control
• better fat loss
📉 5. Don’t chase the scale every day
Weight loss on GLP medications happens in waves, not straight lines.
Focus on:
• how your clothes fit
• inches lost
• energy improvements
📋 6. Track your food at least a few days a week
Most people underestimate how much they eat and how little protein they get.
Tracking helps you stay aware without becoming obsessive. You got this!

03/06/2026

GLPs are amazing 👏🏾📍💓

Originally meant to manage diabetes and obesity, GLP-1 drugs could also help people kick hardcore addictions to alcohol, opioids, and even gambling.

03/06/2026

💡 Remember:
The medication is a tool… not magic.
The people who get the best results are the ones who work with the medication, not against it.
And when you do that… the results can be incredible.

03/06/2026

Download a protein tracker and see what you are really intaking daily! 🧋💪☑️

03/06/2026

🚨 GLP-1 Patients… Let’s Talk About PROTEIN 🚨
If you’re taking a GLP medication for weight loss, protein isn’t optional… it’s essential.
A lot of people think they’re getting enough protein, but when we actually sit down and add it up… most people are way under what their body needs.
Here’s why protein matters so much while you’re losing weight:
✨ Skin Elasticity – Protein helps your body maintain collagen so your skin can adjust as you lose weight.
✨ Hair Strength – Low protein can lead to hair shedding and breakage, which we see often when people are losing weight too fast without enough nutrients.
✨ Feeling Full – Protein keeps you satisfied longer so your medication can work the way it’s supposed to.
✨ Energy – Without enough protein, people often feel tired, weak, and sluggish during weight loss.
The tricky part?
Your appetite is lower on GLP medications, so you may only eat small amounts… which means every bite needs to count.
📊 My advice:
For the next few days, write down everything you eat and track your protein grams. Most people are surprised when they see the real number.
You might think you're getting enough…
But the log usually tells a different story.
💡 Protein first. Always.
Your hair, skin, energy, and results will thank you.

03/06/2026

03/06/2026

Grateful for each day.