01/05/2023
Working with .zapadka.
Yesterday Jolanta competed in the pure elite competition and managed to get a well deserved 2nd in Fitness Model and 3rd in Fitness Wellness, which was open category.
This is our second comp together, and Jolanta just keeps getting better and better.
I cannot begin to explain how hard this lady works.
Consistency and communication
More than a nutrition coach
▶️ Weekly updates/adjustments.
▶️ weekly check-ins with feedback.
▶️ Over 35 years experience in the industry.
▶️ Bespoke nutrition and training plans.
▶️ 7 days a week support.
▶️ All dietary requirements catered for (diabetics type I and Il, crohns, celiac disease, food tolerances etc).
▶️ Tailored Training plans.
https://www.jcnutritionandfitness.com
20/03/2023
When trying to lose weight or maintain a healthy weight, being in a calorie deficit is an effective way to achieve this. This means consuming fewer calories than your body burns on a daily basis. While it is important to monitor calorie intake, it is equally important to ensure you are consuming adequate amounts of dietary fibre.
Examples
Whole grains: Whole grain foods such as oatmeal, whole wheat bread, brown rice, and quinoa are excellent sources of fibre.
· Fruits: Fruits such as apples, bananas, oranges, berries, and pears are high in fibre and provide a variety of important vitamins and minerals.
· Legumes: Legumes such as lentils, chickpeas, black beans, and kidney beans are excellent sources of fibre and plant-based protein.
· Nuts and seeds: Nuts and seeds such as almonds, chia seeds, flaxseeds, and sunflower seeds are high in fibre and provide healthy fats.
· Bran: Bran cereal, wheat bran, and oat bran are high in fibre and can be added to smoothies or yogurt.
· Berries: Berries such as raspberries, blackberries, and strawberries are high in fibre and low in sugar.
· Broccoli: Broccoli is high in fibre, vitamins, and minerals. It can be eaten raw or cooked and added to salads or stir-fries.
· Spinach: Spinach is a leafy green vegetable that is high in fibre, vitamins, and minerals. It can be eaten raw in salads or cooked as a side dish.
· Carrots: Carrots are high in fibre and can be eaten raw or cooked. They are an excellent addition to salads or can be enjoyed as a snack with hummus or other dips.
· Cabbage: Cabbage is a cruciferous vegetable that is high in fibre and can be eaten raw or cooked. It is a popular ingredient in salads and slaws.
· Kale: Kale is a leafy green vegetable that is high in fibre, vitamins, and minerals. It can be eaten raw in salads or cooked as a side dish.
· Avocado: Avocado is a fruit that is high in fibre and healthy fats. It can be added to salads or used as a base for dressings and dips.
· Beetroot: Beetroot is a root vegetable that is high in fibre and antioxidants.
