What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

http://www.rocklinweightloss.com/, https://provider.kareo.com/debra-mccurtainmurry

Rocklin Weight Loss, 6518 Lonetree Boulevard, Ste 166, Rocklin, CA (2025)

04/05/2024

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!

03/15/2024

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

03/11/2024

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

03/01/2024

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

02/16/2024

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

01/29/2024

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

12/19/2023

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.

12/15/2023

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

12/03/2023

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

Rocklin Weight Loss

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Monday	9am - 5pm
Tuesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm