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Nutrition
 Oxygen
Fitness is committed to providing a holistic approach to human healthcare,
highlighting wellness through a clean, natural, plant-based whole-foods
diet, free of artificial ingredients, preservatives, drugs, hormones,
and pesticides.
A 60-90 min consultation with Oxygen's qualified nutritionist and
naturopath is strongly recommended as nutrition plays an equal part
with exercise in being healthy, maintaining energy levels and losing
weight. One diet does not suit all and that's why our nutritionist
will individually customise your eating plan to ensure that the
nutritional changes fit into your lifestyle.
Discount rate for Oxygen Fitness clients - $50.00 for a
60 min consultation (This normally costs $65.00)
call 0412 959 672 or email
to make an appointment to discuss your nutritional requirements.
Below are some ideas to get you started thinking about your nutrition:
Progressive Eating goals:
Instructions: Pick one goal each week that you feel confident you
can modify in your diet for years to come. Every week, record date
of commitment by goal. Share your goal with those close to you and
put a note of your goal on your refrigerator so you are more likely
to succeed.
Eat smaller meals throughout the day
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Eat a snack during the time you are without food the longest
during your waking hours |
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Eat small meals every 2.5 or 4 hours throughout the day |
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Plan 3 meals and 2 or 3 snacks distributed throughout the
day every 2.5 to 4 hours |
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If eating less than 3 meals, eat an additional meal |
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Introduce breakfast by drinking low fat milk, fruit or vegetable
juice |
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Introduce additional food to breakfast |
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Eat cereal for a bed time snack instead of a high fat snack
food |
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Prepare extra for meals so left overs are on hand |
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Plan time for preparing a nutritious snack lunch or snack
for hard to get away times |
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Slightly decrease portion sizes of your largest meals |
Eat more fibre
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Eat 100% whole wheat instead of white bread |
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Add beans, steamed or raw vegetables to any meal |
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Eat a green salad every day |
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Eat fresh fruit for dessert or a snack |
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Eat oatmeal or other higher fibre cereal for breakfast |
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Stock up on frozen vegetables and fruits so they are always
available |
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Add raw spinach leaves to salad for more nutrients |
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Eat vegetables during lunch and dinner |
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If you find it hard to eat vegetables consider vegetable
juice |
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Purchase pre-cut veggies and salad mixes for convenience |
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Eat 5 servings of fruits and vegetables daily; keep a tally
of servings eaten |
Eat lower fat foods
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Eat ice milk, sherbet, or non-fat frozen yoghurt instead of
ice cream |
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Choose lower fat salad dressings (low fat, no fat) |
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Substitute plain low fat yoghurt for sour cream |
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Substitute plain low fat yoghurt for mayonnaise in you chicken
or tuna salad |
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Decrease sandwich spread or salad dressing by progressively
adding plain low fat yoghurt |
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Eat lower fat cuts of meat |
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Choose soy milk or milk with lower fat (2%, 1%, 1/2%, Skim
or non-fat) |
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Choose lower fat cheese (skim milk fetta, cottage cheese)
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Plan to eat healthy 6 days a week and only eat sweets and
higher fat foods one day a week. |
Appetite control
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Eat just until comfortable, leave food on plate if necessary
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Eat a snack before lunch or dinner to reduce the tendency
to overeat |
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Keep a food journal of the quantities of all food eaten |
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Check your diet periodically using computer diet analysis
software |
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Weigh food and serve pre-determined portion before sitting
down to eat |
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