A warm welcome to Vitaness Blog+ Community, a space for like minded people who want to lose weight, to get fit, to be healthy, to eat a balanced diet, to look and feel good and most importantly to receive motivation, support, help, information, tips, meal plans, fitness plans and more, people like yourself who want to be supported in their efforts and to become part of a community that feels and wants the same as you do!
1 toasted waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana
8 ounces fat-free milk
Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices
10 baby carrots raw or 3 large carrots raw
6 ounces light yogurt mixed with 1/2 banana
Jambalaya: Combine 3/4 cup cooked brown rice;
1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
Quesadilla: Spread 1/4 cup refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat or very strong cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
1 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce grated reduced-fat cheese, or very strong cheese any type. Microwave 30 seconds on High.
6 ounces light yogurt sprinkled with 1 tablespoon almonds
1 cup tomato soup
Sandwich: 1 mini whole wheat pita,
Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon
Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds,
Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
1/2 English muffin spread with 1 teaspoon light margarine
Handful of broccoli, carrots, peas, spinach, cauliflower steamed
1 chicken breast pan fried in 1 cal in a mini whole wheat pita with lettuce and tomatoes
6 ounces light yogurt
BBQ chicken: Brush 4 ounces boneless,
3/4 cup bran flakes, 1 banana, 1 cup fat-free milk
Sandwich: 1 mini whole wheat pita, 3 ounces chicken breast, 1/2 roasted pepper, 1 slice grilled halumi, 1 teaspoon light mayonnaise, mustard (optional), unlimited lettuce
4 ounces steamed/broiled flounder,
With a whopping 19lb loss between the Vitawell Team and 2 clients with no hunger and great fun at the 3 weekly exercise classes the program is going very well.
Menus and Fitness tips will be posted here weekly!!
While following a healthy diet and fitness routine you can also book a combination of 3d Lipomed’s Cavitation, Cryolipolysis, Radio Frequency and Dermology Vacuum rolling treatments to help you lose fat and subsequently inches faster….
3d Lipomed treatments require you to eat a balance diet, exercise moderately and drink lots of water to maximise your results achieved.
The ancient Chinese practices of tai chi and qi gong combine slow, deliberate movements, meditation, and breathing exercises.