LEM N FITNESS
Certified Personal Trainer/Fitness Instructor
& Certified Nutrition Coach
integrated fitness for the:
-The whole body-
fitness to nutrition
Tips for supporting a healthy body
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Start slowly with any fitness program or with nutrition
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Strength training is a very important part of fitness to aid in weight loss, healthy body composition, prevents injury, and many more things as we get older.
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Choose a diet that is low in saturated fat and aims to remove all trans fats (WHO)
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Choose foods and drinks that are low in added sugars
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Eat plenty of whole grains, fresh vegetables and fruits
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Reduce intake of fatty meats, processed foods and unhealthy salts
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Drink your water. Add a LEMON for yum!
TUESDAY
Breakfast
1/4-1/3 cup oatmeal
1 Tbsp honey or agave nectar
1/2 cup blueberries, raspberries, or strawberries (frozen or fresh)
Sprinkle flaxseed meal on top
Midmorning
Pineapple Strawberry Smoothie
Lunch
Black bean and Mango salsa On lettuce greens
Afternoon meal
Leftover smoothie from morning
Dinner
Enchilada Salad
If needed
Evening Snack
Zucchini or Yam Bakes
It is easier than one thinks to add a vegetable or an alkaline food to each meal of the day. Doing this will help balance the bodies pH levels giving the body more oxygen. When the pH levels are low its throws many health, and performance issues off in our bodies and lives. This may increase diseases, mood swings, sleep issues, fatigue, low immune, bad cravings, hormone shifts, thyroid, inflammation, mental fog, and many other health issues.
It's also important to eat foods that complement each other for better digestion. These meal samples help one combine the right combination for your stomach enzymes to utilize the food to the max.
START SMALL. Each day try something new, before you know it, better habits form. These are habits you will form for a better, healthier life.
Examples of adding more vegetables:
1. Each Morning have a smoothie and add a small amount of kale or spinach.
Remember all these food item recipes are in under the nutrition tabs
WEDNESDAY
Breakfast
Avocado sliced on whole grain toast
Top with cilantro and a little lime juice
Midmorning
Apple cinnamon Energy Bars
Lunch
Tuna fish and cucumbers on rye bread or whole grain crackers
Afternoon meal
Grapefruit mix
with yogurt
Dinner
Chicken Lentil soup w/ a Salad
If needed
Evening Snack
1 small apple
1 handful almonds
THURSDAY
Breakfast
Green Smoothie
Midmorning
Chocolate Energy Bars
Lunch
1 pita whole wheat or homemade naan bread
Quinoa or brown rice Salad
Afternoon meal
Guacamole
3 avocados, mashed
1/2 onion, minced
2 diced tomatoes
5-6 sprigs fresh cilantro, chopped
l lime or lemon juiced
pinch of sea salt and cayenne pepper
To thin add a little coconut water
Spread on whole grain crackers or bread
Dinner
Tilapia with Lemon
Baked Sweet Potatoes or Yam
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if needed
Evening Snack
Fruit Swirl
1 cup frozen fruit
Blend in vitamix for a couple minutes or until its well blended. Serve in small cups for two.
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Quinoa cereal with hemp seed
Top with mixed fruit
Lunch
Whole Wheat Sandwich
Carrot sticks
Lemon Water
Dinner
Herb Tomato Soup with Gruyere cheese bread
if needed
Evening Snack
Air popped corn
MONDAY
Breakfast
1 avocado
1 whole peeled orange
1 banana
1 celery stalk
1/2 apple
1 T hemp seeds
Blend all with ice in blender until nice and smooth
Midmorning
pH water with lemon or lime
Lunch
Cucumber Salad
1 large cucumber
3 parsley leaves
1 T lemon juice
1 T flax or hemp oil
3 peppermint leaves
himalaya salt
Combine and chill for an hour.
Afternoon meal
2 rice cakes, 1 medium carrot
Dinner
Black bean and brown rice wraps
Add tomato, lettuce, sliced bell peppers
If needed
Evening Snack
Broccoli slices
