Gina’s Nutrition

NUTRITION COUNSELING

If you are having problems losing weight, what you are eating could be the problem.

Schedule your 30-minute meeting with Gina to discuss your nutrition habits and receive guidance for healthier eating.

 

30-minute sessions includes:

  • Review weekly “My Fitness Pal” entry on your smart phone
  • Body Fat analysis and measurements
  • Set realistic weight goals
  • Suggested diet changes each week
  • Weekly Carb/Fat/Protein % break down
  • Breakdown of meal portions and recommendations
  • $25.00 each session
  • Morning, afternoon and evening times available.

Testimonial:  Weekly nutrition meetings with Gina have not only improved my health, I have more energy, well rested and feel awesome.  This was the best decision I could have made.  I have lost 54.0 lbs and 20% body fat in  4 months.  Victoria

 

Gina’s Nutrition

This is my list of foods I eat on a daily basis. I have both carbs and protein in every meal! So if you have oatmeal for breakfast, have a small protein shake or 2 egg whites with it. Carbs will give you energy, protein will keep you full.

First

DRINK PLENTY OF WATER! I keep a case of water in my car so I am always drinking water. If you are a parent with kids in sports, you’d be amazed at how much water you can drink while driving around.

Second

CHECK THE SUGAR! A lot of the lowfat foods are very high in sugar. Many low-fat yogurts have over 20 grams of sugar. Please check the sugar. If you eat cereal, look for cereal under 10 grams of sugar per serving. (FYI; Special K and Raisin Bran is over 10 g. of sugar)

Third

My Protein shakes are made with Isoflex  protein powder. I buy it at Capital Nutrition which is a few doors down from SPINclub. I use skim milk and mix it in the Bullet mixer. (it is SO easy!!)

RULES: 1. NEVER skip breakfast. 2. Eat every 3-4 hours. 3. Do not eat a full dinner after 7:00 pm. 4. Check for high levels of sodium in your foods. Especially in soup and Lean Cruisine’s.

 

Food Options

B

R

E

A

K

F

A

S

T

  • Egg White Omelet with vegetables
  • Oatmeal – Quaker Oats (no package) with cinnamon and
  • Blueberries
  • Protein Shakes

 

 

L

U

N

C

H

  • Salad – Italian dressing made with red wine vinegar & water
  • Low-fat cottage cheese
  • Chicken breast (no skin)
  • Turkey • Boca Burgers
  • Tuna
  • Fruit (apples & pears)/Vegetables

D

I

N

N

E

R

  • Fish (no breading/ no pan fry)
  • Chicken breast
  • Turkey
  • Very lean hamburger (no buns)
  • Vegetables
  • Sweet potatoes – no brown sugar
  • Brown rice

 

Snacks

  • Light Popcorn
  • Low fat cheese sticks
  • Fruit- apples and pears are the best (high in fiber)
  • Vegetables – green
  • Sugar-free jello
  • Sugar-free pudding
  • Protein shakes
  • Almonds
  • Protein bar – Pure Protien Bar
  • Apple w/ 1 Tablespoon of low fat peanut butter

 

Gina’s DO NOT List

  • Fried Foods
  • Butter
  • Soda- regular or diet
  • Bagels (VERY high on the Glycemic index)
  • White bread, potatoes
  • Donuts
  • Tonic Water (use diet tonic water)
Phone: (708) 479-4455
Fax:
9960 W. 191st Street
US, 60448, Mokena