For Free Assessment Call Lisa : 647-464-9007
The Healthy Habits 90 Day Program includes an Assessment and personalized food, exercise, and stress management plans that are of no cost. If you decide to take action and implement the plans with my support, go to Support Options for cost and Let's Get Started to begin your program.
Personalized Food Plan
It's not just about the food. It is about having a simple meal plan that is easy to follow so you can focus on underlying issues. It is also about having the right support for you.
I am a certified nutritionist with years of experience. No gimmicks, pills, or expensive products to buy. It's your own real nutritious balanced food. All of the plans are below. Depending on weight loss goals, we choose one right for you. Each person has different likes, goals, and habits which I use to formulate a plan. For example, if you want to lose 2 pounds per week, we will choose the low carb plan. Here are consistent themes for all plans:
Basic Plan 1
Breakfast 2 ounces protein 2 starches/grain servings 1 fruit serving 2 cups milk or milk substitute Dinner 4 ounces protein 2 starch/grain servings 1 fruit serving 3 vegetable servings 2 fat servings (10-12 grams total) |
Lunch 4 ounces protein 2 starch/grain serving 1 fruit serving 2 vegetable servings 2 fat servings (10-12 grams fat total) |
Basic Plan 2
Breakfast 2 ounces protein 1 starch/grain serving 1 fruit serving 1 cup milk or milk substitute Dinner 3 ounces protein 1 starch/grain serving 1 fruit serving 3 vegetable servings 2 fat servings (10-12 grams total) |
Lunch |
High Protein Plan
Breakfast 4 ounces protein 1 starch/grain serving 1 fruit serving 1 cup milk or milk substitute Dinner 4 ounces protein 4 vegetable servings 3 fat servings (14-16 grams total) |
Lunch 4 ounces protein 4 vegetable servings 3 fat servings (14-16 grams fat total) Bedtime 1 fruit serving 1 cup milk/dairy or milk substitute |
Very Low Carb Plan
Breakfast 4 ounces protein 1 fruit serving Dinner 4 ounces protein 1 cup cooked vegetables 2 cups raw vegetables |
Lunch 4 ounces protein 1 cup cooked vegetables 2 cups raw vegetables 3 fat servings (14-16 grams) throughout the day |
PERSONALIZED FITNESS PLAN
I am a Certified Fitness Trainer. I can create a fitness plan for you but I am not a big fan of "giving you a routine to do". You won't do it. For the exercise plan I have three options.
PERSONALIZED STRESS MANAGEMENT PLAN
Stress Prevention. What are the stressors triggering you to eat? How can you plan your day with Healthy Habits Plan to set yourself up for success? This is personal for everyone but may include:
Coping with Stress. What are 2 ways is to deal with stress other than eating? These are personal to each client but may include: