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Nutrition Made Easy |
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By the SHAPE Team
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Serving |
Tips & Examples |
| Water |
2-3L |
Keep a bottle of water by your desk |
| Meals/Snacks |
Eat 5-6 times per day; spaced 2-3 hours apart |
Having 3 smaller meals and snacks rather than 3 big meals |
| Whole Grains |
6-10 servings |
Whole wheat breads, pasta and wraps |
| Lean Meats |
2-3 servings/week |
Lean turkey, chicken and beef:
Limit consumption of red meat to NO more than 2 servings per week |
| Fish |
1 serving (3 oz) 3-4 times/week:
These foods are high in omega-3 fatty acids, a type of fat that has numerous health benefits |
Cold water fish; or 1 tbsp of flax seed oil |
| Nuts/Seeds |
Used in moderation |
Pecans, walnuts, sunflower seeds, almonds, peanuts and pistachios |
| Fibre |
Daily: This will help level out your blood lipids and cholesterol as well as help protect against development of bowel cancer |
Black beans, Romano beans, lentils, Bran Buds
Fruit and dark green leafy vegetables |
| Dairy |
2-3 Servings |
Use skim milk or skim milk products such as low fat yogurt and cheeses |
DISCLAIMER
The information on www.shapehealthandwellness.com is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your physician or book a consultation with SHAPE before changing your diet or exercise program, for diagnosis and treatment of illnesses and/or injuries, for advice regarding medications, and prior to making use of any of the information within our website, articles or newsletters.
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Our Clients Say
I went airborne down a flight of stairs, badly bruising my left thigh and tail bone! Dr. Thistle listened attentively, assessed my injuries and helped loosen and relax my tense glute and lower back muscles. I went in feeling as though I'd been hit by an SUV and walked out feeling limber and hopeful. I seldom entrust my body to chiropractors as I'm usually cautious of having more damage done. This is certainly not the case with Dr. Thistle. To ensure I was feeling better after my first treatment, he sent a note to check up on me. Hats off to the Dr. Thistles of the world, who put their hearts into their work.
Rosa L
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