October Wellness and Weight Loss Tips

October Wellness and Weight Loss Tips

Dear Sage Wellness Community,

We hope this finds you in high spirits and great health! We're thrilled to share some exciting updates and motivational insights to keep you on track in your incredible weight loss journey with Sage Wellness and Medspa. 

October is the beginning of the "feasting season" and it can be a difficult time of year for those looking to loose weight and keep a healthy diet. A little sweet every now and then in moderation is okay but in reality they are empty calories. Here are some tricks and treats to keep this Halloween safe and keep your goals!

  1. Keep a healthy daily routine with foods high in fiber and protein.
  2. Make healthy choices during the day - nuts or seeds as snacks instead of candy.
  3. Keep candy "out of sight" - if you can't see it you won't crave it.
  4. A piece of candy is okay not a handful.
  5. Change up your give away candy to stickers, erasers, pencils, glow sticks or just not buy your favorite sweet.
  6. Grab a walk around the parking lot at work or around your neighborhood block when you have a craving for candy.
  7. Have dinner before the candy rush on Halloween - that way you are not tempted to eat the trick-or-treaters candy.
  8. Drink water to stay hydrated.

Enjoy the holiday but don't let it hold power over you.You know what is right for your personal best self you've got this!

If you have any questions, need guidance, or just want to share your progress, don't hesitate to reach out to our team. We're here for you, every step of the way.

Stay motivated, stay positive, and keep shining brightly on your weight loss journey with Sage Wellness and Medspa. Your best self is just around the corner!


With unwavering support and encouragement,

Yvette Gonzalez, Rn, Msn, Aprn, FNP-BC



Best Weight Loss Tips


  1. Eat the Rainbow - eat fruits, vegetables (frozen veggies are just as nutritious), nuts and seeds. Try to avoid processed foods such as white bread and white rice.
  2. Keep a food diary - any food that goes in your mouth must be written down. Even that last bit off of someone else's plate!
  3. Exercise - this is great for both physical and mental health. You don't have to join a gym (although that's great if you can). You can start by taking the stairs when possible, walking the dog, parking further away from a store entrance, even dancing!
  4. As with any change it is always best to consult your physician.

Let us know how these tips work for you at your next appointment!


 sage wellness and weight loss tips


Recipe of the Month


Fall is officially here! It's time to welcome back the aromas of the season. Enjoy this autumn recipe!


Walnut-Rosemary Crusted Salmon


  • 2 teaspoons Dijon mustard
  • 1 clove garlic, minced
  • ¼ teaspoon lemon zest
  • 1 teaspoon lemon juice
  • 1 teaspoon chopped fresh rosemary
  • ½ teaspoon honey
  • ½ teaspoon kosher salt
  • ¼ teaspoon crushed red pepper
  • 3 tablespoons panko breadcrumbs
  • 3 tablespoons finely chopped walnuts (unsalted pumpkin seeds or sunflower seeds would be a great substitute)
  • 1 teaspoon extra-virgin olive oil
  • 1 (1 pound) skinless salmon fillet, fresh or frozen
  • Olive oil cooking spray
  • Chopped fresh parsley and lemon wedges for garnish


  1. Preheat oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper.
  2. Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt and crushed red pepper in a small bowl. Combine panko, walnuts and oil in another small bowl.
  3. Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.
  4. Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.
  5. Sprinkle with parsley and serve with lemon wedges, if desired.

Nutrition Facts

Servings Per Recipe: 4

Serving Size: 3 ounces

Calories: 222

Percent Daily Value: Total Carbohydrate 4g; Total Sugars 1g; Protein 24g; Total Fat 12g; Saturated Fat 2g; Cholesterol 62mg; Sodium 256mg

Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy walnut-crusted salmon recipe with a simple salad and a side of roasted potatoes for dinner. 

Source: Eating Well (https://www.eatingwell.com)


Free Community Events


Farmers Market Volunteer Park 

  • 12050 W. Sunrise Boulevard
  • 954-452-2558
  • Every Saturday from 8:00am – 2:00pm

Plantation hosts a Farmers Market featuring fresh, certified Organic and non-Organic produce, locally produced honey, homemade hummus, plants and orchids, fresh cut flowers, breads and Danishes, olive oils, cheeses, dips, spreads and more. It is located at Volunteer Park, from 8:00am to 2:00pm, and runs year round.


Mind Body Social Virtual Series 

Let’s stay HEALTHY & CONNECTED. Mind Body Social offers FREE classes through Baptist Hospital streamed on Zoom. They are committed to providing wellness opportunities and bringing good moments to as many people as possible, while helping everyone connect with themselves and each other.

Info: https://www.mindbodysocialevents.com go to "Series" and look for "Baptist Health Virtual Series" to access Zoom classes. There are also free "in person" classes listed on the website.


Sign Up for Our Newsletter!


Welcome to our monthly weight loss newsletter! Every month we try to supply tips and tricks to our patients to help them along in their daily lives and weight loss journey.

Mark your calendars! On November 11th, 2023, from 5-8 pm we're bringing you something for your self-care routine and a way to be fabulous! You don't want to miss our first exclusive community event - stayed tuned for details!

If you have any questions or have a topic that you would like me to cover in my newsletter, then send me an email at sagewellnessandmedspa@gmail.com or shoot me a text at (754) 202-1000.