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Elements
Holistic Wellness
Program
Eating well is the key to vibrant health!
You are what you eat. That has never been more true than as of lately! What we use to fuel our bodies becomes our bodies! So why would we settle for anything less than amazing fuel?
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We offer a program called Vitally Healthy, which has been designed to help you reach your health and fitness goals easily. This comprehensive plan provides in-depth holistic nutritional consulting, an ever-changing meal plan with easy-to-follow, super yummy recipes, tips to help you expand your food horizons, fun and easy to follow fitness plans, movement techniques, mindfulness tips, breathing exercises and more!
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I wanted to provide you all with an idea of what our meal plans look like that we use with the Vitally Healthy program. This sample meal plan offers an idea of the kinds of foods that you eat when you work with us... healthy, delicious, vibrant foods! Each meal plan is fully customizable and unique to the client who gets it. It is based on your own body's macronutrient requirements and personal preferences. The main thing is that we TEACH YOU why the recommended foods are so good for you, and why you should choose them to help equip you for better success in the future when it comes to your food.
Breakfast
250mL fair-trade coffee
250mL freshly squeezed orange juice
1 egg, hard boiled
1 cup Greek yogurt, topped with raw honey, toasted sunflower seeds and raspberries
1 cup strawberries
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Try not to use sweetener in your coffee. You can use any type of fruit here instead of the strawberries if you like. The toppings for the yogurt can be any type of seeds or nuts.
Lunch
250mL herbal tea
1/2 cup tuna (canned is fine, just watch the sodium content)
1/2 cup cottage cheese
2 cups asparagus, steamed
1 piece of sourdough toast
Greek salad
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The sourdough offers healthy gut bacteria, and the cottage cheese is a great source of healthy fats, vitamins and minerals. Feel free to substitute any other vegetable-based salad for the Greek salad here as well.
Dinner
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6-oz. red wine (white is fine as well, if that's what you prefer)
1 chicken breast, roasted or grilled
1 cup carrots, roasted
1/2 red pepper, roasted
1/2 yellow zucchini, roasted
Fresh basil
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Grilling the meat makes it even healthier, and roasting the vegetables brings out their natural sweetness and caramelization. Add any other fresh herbs you want!
Snack
Frozen fruit pops
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These are super easy to make! Simple peel and chop the fruit, then use it to fill popsicle molds. Add water just to fill them up the rest of the way, then insert the popsicle sticks and freeze. You can use kiwifruit, apples, berries, melons... and the list goes on! Try to aim for lower glycemic fruits to help keep your blood sugar balanced.
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