30 Minute NUTRITION CONSULTATION
Monthly Exercise Plan
Weekly Meal Plan
THE ROWETATION DIET
WEEK 1: No bread, pasta, rice, crackers, cereal or white potatoes. INSTEAD eat
unprocessed grains such as brown rice, quinoa, barley, or bulgar.
WEEK 2: No sweets (cake, candy, cookies, or sweetened coffee beverages). INSTEAD eat
fruits and nuts.
WEEK 3: No carbonated beverages (soda) or juices. Limit alcohol to once or twice per
week. DRINK plenty of water, tea, and make veggie and fruit smoothies.
WEEK 4: No Red Meat or fried food.
WEEK 5: No Dairy
WEEK 6: Fruits, Veggies, Nuts and water only.
Eat most meals between 7 am and 7pm.
One Cheat MEAL on the Weekend.
HEALTHY HEART CHALLENGE
JUMP ROPE CHALLENGE
Many people struggle with fatigue or low energy. As a family medicine physician I am often asked, "what vitamins should I take?'. The truth is there is no one size fits all. The most common vitamin deficiency I see is Vitamin D deficiency which often requires a prescription to restore normal levels. Most people I see who think they are deficient in Vitamin B are not. If you think you make need vitamins click on the LEARN more button to the right to take the IDLife FREE assessment to find out which vitamins may be best for you.
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Copyright © 2018 Tisha Rowe MD MBA