by Elizabeth McMillan, MS, CNS Integrative Nutritionist at Rose Wellness Center
Smoothie Creations
Blend yogurt, almond milk or coconut milk with pieces of fruit and crushed ice. To make a creamy smoothie, add some avocado.
Delicious Dippers
Whip up a quick dip for veggies with yogurt and seasonings such as herbs or garlic. Serve with raw vegetables like broccoli, carrots and cauliflower. Fruit chunks go great with a yogurt and cinnamon or vanilla dip.
Caterpillar Kabobs
Assemble chunks of melon, apple, orange and pear on skewers for a fruity kabob. Serve with your favorite butter such as sun butter,
almond butter, coconut butter. For a raw vegetable version, use vegetables like zucchini, cucumber, squash and sweet peppers.
Personalized Pizzas
Shake up your pizza night by making your pizzas at home. Use a cauliflower crust and top with fresh cut vegetables. Use a grassfed cheese or goat cheese, pop in the oven and enjoy!
Fruity Nutterfly
Start with carrot sticks or celery for the body. Attach wings made of thinly sliced apples with your choice of nut butter and decorate with halved grapes or dried fruit.
Fruit Pops
Make your own fruit popsicles by putting pieces of fruit and coconut water into a Dixie cup. Insert a stick into each and then freeze. Once
frozen, peel away the Dixie cup and enjoy your popsicle. You could also make fruit ice cubes to add a splash of fun to your water.
Home-Made Trail Mix
Skip the pre‐made trail mix and make your own. Use your favorite nuts and organic, no sugar
added dried fruits. Add in some dark chocolate morsels and seeds for more fun.
Your BMI score is (Display BMI Score)
Your BMI is in a normal/healthy range for your height (Display Entered HEIGHT) and weight (Display Entered WEIGHT). You are most likely within the recommended weight range for someone of your height, age, and build and consequently are at a lower risk of developing chronic illnesses.
To ensure that you remain at a healthy weight, continue to eat a well-balanced diet that includes plenty of fresh vegetables and fruits, healthy fats, whole grains, low fat dairy products, nuts, beans, eggs, fish, poultry, and lean meat. In addition to a healthy diet, get at least 30 minutes of moderate intensity exercise at least five days a week. For best results, also include strength training exercise at least two days a week.
Your BMI score is (Display BMI Score)
Your BMI is in an Overweight range for your height (Display Entered HEIGHT) and weight (Display Entered WEIGHT).
Typically, those with a higher BMI have more body fatness. Being overweight, you are at an increased risk of a number of health conditions and diseases, including:
It is advisable you speak with your integrative healthcare provider about the best weight loss approach for your unique health, dietary needs, and physical activity levels. Our health coach can work with you to set actionable and realistic goals and help you get started on your journey to optimum health.
For healthy and sustainable weight loss, you may need a combination of increased physical activity and calorie restriction. When substantial weight loss is necessary to reduce the risk of serious illness or death, significant lifestyle changes must be embraced. This includes some stress management techniques like yoga, tai chi, meditation, deep breathing exercises, and guided imagery.
Exercise is essential when it comes to weight loss. As with any activity, you should begin slowly and work your way up to more challenging fitness routines. Experts typically recommend low impact cardio exercises like walking or swimming. In addition to aerobic exercises, try to incorporate strength training exercises into your workout routine.
Having an elevated BMI increases your risk of illness and disease. Reducing your weight through diet and exercise decreases your risk of disease. In addition to this, reducing your overall weight increases your energy levels. As your energy levels increase, you will be able to perform more exercise, which will further improve your weight loss efforts, and as you begin to lose weight, you will feel better about yourself and your self-esteem will begin to improve
Your BMI score is (Display BMI Score)
Your BMI is in a Obese range for your height (Display Entered HEIGHT) and weight (Display Entered WEIGHT).
Typically, those with a higher BMI have more body fatness. Being obese, you are at an increased risk of a number of health conditions and diseases, including:
It is advisable you speak with your integrative healthcare provider about the best weight loss approach for your unique health, dietary needs, and physical activity levels. Our health coach can work with you to set actionable and realistic goals and help you get started on your journey to optimum health.
For healthy and sustainable weight loss, you may need a combination of increased physical activity and calorie restriction. When substantial weight loss is necessary to reduce the risk of serious illness or death, significant lifestyle changes must be embraced. This includes some stress management techniques like yoga, tai chi, meditation, deep breathing exercises, and guided imagery.
Exercise is essential when it comes to weight loss. As with any activity, you should begin slowly and work your way up to more challenging fitness routines. Experts typically recommend low impact cardio exercises like walking or swimming. In addition to aerobic exercises, try to incorporate strength training exercises into your workout routine.
Having an elevated BMI increases your risk of illness and disease. Reducing your weight through diet and exercise decreases your risk of disease. In addition to this, reducing your overall weight increases your energy levels. As your energy levels increase, you will be able to perform more exercise, which will further improve your weight loss efforts, and as you begin to lose weight, you will feel better about yourself and your self-esteem will begin to improve.
Your BMI score is (Display BMI Score)
Your BMI is in a Underweight range for your height (Display Entered HEIGHT) and weight (Display Entered WEIGHT).
If is advisable you speak with your integrative healthcare provider about managing your weight for your unique health, dietary needs, and physical activity levels.
Our health coach can work with you to set actionable and realistic goals and help you get started on your journey to optimum health.