Along with not smoking, staying active and maintaining a healthy weight, consuming a varied healthful diet and making sure you achieve the Recommended Dietary Allowances (RDA) for nutrients, will all contribute to a healthy life and give the potential to increase your healthy lifespan (health-span) as compared to consuming a poor diet and not achieving the RDAs.
Everything you need is contained in the dotFIT program including creating personalized healthy menus and a dietary support program (such as below) to support achieving the RDAs.
dotFIT Program for nutrition and exercise:
To create a healthy diet to support you and your family’s health and fitness goal, use the dotFIT program -it’s free for you.
If you chose to use the program, go to the dotFIT home page and log in (using the icon in far upper right corner) and you will come to this page: http://www.dotfit.com/new-user-register (You may just click this link for now). From there simply follow instructions creating your program and setting your goal. The dotFIT program will give you personalized meal plans, (you may easily customize as desired), with the proper calories, protein, carbohydrates and fats to get started, track intake and monitor results. Every week when you enter your weight and/or bodyfat, the program will tell you what to do until you reach your goal including recreating menus as necessary. Once you create the program and get menus, you can go to our recipe section on the dotFIT website to get recipes with meal preparation instructions including meal replacement recipes: https://www.dotfit.com/learn/recipes. You can also create an exercise program including for training at home.
If you need any more info, reach back out.
Thanks and have a good day!
General Health, Longevity, Activity Recovery and Performance Program -Level-1 Baseline
• Targeted dotFIT Multivitamin and Mineral formula (Kid’s, ActiveMV, Women’s, Over50 or VeganMV)
o Take as directed with meals https://www.dotfit.com/Store/health
Daily as needed:
• WheySmooth https://www.dotfit.com/WheySmooth-Chocolate, Vanilla or Unflavored* or other favorite dotFIT protein mix https://www.dotfit.com/store/nutrition
o Use as directed to make sure you get ~1gm of protein per pound of LBM (or weight if not overweight) daily from all sources including foods divided 3-5 times daily
-If exercising use ~25gm 30-40min before workout & repeat dose immediately post workout (see below)
o Can be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs
• Super Calcium https://www.dotfit.com/super-calcium (read all food labels for calcium content including dotFIT protein shakes)
o Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food/shake intake
-Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary
• Super Omega 3 https://www.dotfit.com/superomega3
o Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish
• WheySmooth https://www.dotfit.com/WheySmooth-Chocolate, Vanilla or Unflavored*
o Take 1- scoop 30-40min before workout & repeat same dose immediate after
*May substitute favorite dotFIT Nutrition High Protein Bar based on venue convenience