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Home > Manufacturers > Product Categories > Fitness Formula
Fitness Formula: A Program to Get You in Shapeby Sonja Scali
5 small meals daily staying within a weight loss calorie count
300 minutes of cardio a week; or daily if you are an endomorph
Strength training twice weekly, total body
64 oz. Of water daily or more if you drink caffeine in between
Journaling your daily eating, drinking & workouts.
If you are “a specialized population” with diabetes etc., you need to consult
with your doctor before beginning any program of exercise or eating lifestyle
changes.
Possible Weekly Menu
Breakfast: Oatmeal (old fashioned)
Sprinkle little brown sugar or cinnamon
Sprinkle some berries
Low fat milk
Scramble 2 egg whites
1 slice of Ezekiel Bread
2) Twinsfood choc. Chip muffin
Add to mix at time of cooking ¼ cup walnuts
Lager muffin pan makes Texas size muffings @ 254 calories
3. Egg white omlette
1 whole egg with 4 whites
Add the following if desired:
Spinach/broccoli/onions & peppers
Salsa
Canadian Bacon (2 slices)
Lt. Honey Ham (2 slices)
Provolone ½ oz.
Romano cheese (2 tsps. )
Feta Cheese lite ( portion size)
Snacks:
Choc. Chip Twinsfoods muffin
Med. Apple
Pear
1 orange
½ cup berries
1 cup cantaloupe
Lt. Mozzarella chs stick
(2)
Lt. Cottage cheese ½ cup
¼ cup walnuts (higher in fat)
12 almonds (higher in fat)
Celery sticks (2) with lite chive cheese. (check fat & calories)
Luncheon:
This can be your bigger meal of the day making your dinner the lighter of
the 3 meals, if you choose to.
Large salad with any greens you like. Spinach, Rugalla, Romain, Broccoli
slaw etc., tomatoes…. A few olives…(portion size) red and green peppers;
Light dressing or use Seasoned rice vinegar and no oil.
4/6 oz. Of grilled chicken
4 oz. Of tuna… no oil or mayo
Veggie burgers…..Bocca or Morningstar farm on the side.
No bread
If you have your larger meal (dinner) 3 to 4 veggies…. A handful of each. 6 to 8
oz. Of fish, chicken, turkey or lean pork loin…. Grilled, baked, poached. Any
sauces, if eating out… put on side for you to control. ½ sweet potato or ½ cup
brown rice.
Desserts
Choc. Chip Twinsfoods Muffin
The Angel food cake recipe I gave you.
You can go back to the snack list I gave you on the previous page.
Total calorie intake for the day should not exceed 1500. A weight loss program
usually runs between 1200/1500 per day. Total fat intake should not exceed 20%
of total calories for the day. 15%/20% is the usual if you are
(3)
looking to shed fat and pounds.
Good health through Mindful eating is the key here. Journaling should be done in
order to be sure of what you are eating, how much protein you are taking in, how
much fat and carbs etc. Only when you write it down and can see it, will you
understand what you need to change or not to get where you want to be.
Cardio, Water consumption and weight training are also an integral part
of the Fitness Formula…..
If there are foods that you would like to add to this list…. And there should
be…. Please write them down with their nutritional breakdown so we can discuss
them. Variety is the spice of life and will keep you from getting bored.
Although I do not recommend eating much “pasta” when you begin your program, you
may want to indulge from time to time… Barila has a new pasta made with lentils,
chick peas, oats, spelt, barley, egg whites, ground flaxseed, wheat fiber. It
does contain semolina, grain and legume flour blends. 1grm fat; 10 grms protein;
4 grms fiber; 38 grms carbs. 2 oz. Serving @ 200 calories. You can now purchase
Organic Sauces at Pulix. Look for them.
100% Virgin Olive Oil - Are 2 of the recommended oils for cooking use.
Canola Oil
Fresh veggies and herbs are best….and delicious.
Organic fruits and veggies last 1 week longer in the refrig.
If you cannot read the ingredients, don’t buy it…. Is the recommendation from
the gurus in the industry.
For information on supplements, and if you live in the New Port Richey or Port
Richey areas…. I recommend Wright’s Nutrients on US 19 south of Ridge Rd and on
the East side of US 19; and A to Zinc North on US 19 from Ridge Rd. just as you
cross SR 52 and on the East side of US 19.
Eat well and enjoy your fitness journey.
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