Nutrition & Fitness

Nutrition & Fitness

Dietary Guidelines

Eat Whole Foods: Lean proteins, vegetables, healthy fats, complex carbs.
Reduce Processed Foods: Avoid sugars, refined grains, artificial additives.
Stay Hydrated: Drink at least 8 cups daily.
Portion Control: Use smaller plates, mindful eating techniques.
Balanced Meals: Include protein, fiber, and healthy fats.
Limit Sugary Drinks: Choose water, tea, or infused water.

Low-Carb Plan

(Supports insulin resistance, diabetes, fat loss)

Breakfast: Scrambled eggs, avocado, spinach, cheese.
Lunch: Grilled chicken salad, olive oil dressing.
Dinner: Salmon with roasted Brussels sprouts, garlic.
Snacks: Almonds, cheese sticks, boiled eggs.
Carb Intake: Keep daily net carbs under 50g.
Hydration Support: Drink water with electrolytes, lemon.

High-Protein Plan

(Supports muscle retention, better satiety)

Breakfast: Greek yogurt, mixed berries, chopped nuts.
Lunch: Turkey and cheese lettuce wrap rolls.
Dinner: Grilled steak, roasted asparagus, olive oil.
Snacks: Protein shake, cottage cheese, boiled eggs.
Protein Intake: Aim for 1g per pound.
Meal Timing: Space protein evenly all day.

Intermittent Fasting

(16:8 Method)

Eating Window: Consume meals between 12 PM - 8 PM.
Fasting Window: No calories from 8 PM - 12 PM.
Fat-Burning Boost: Improves metabolism, insulin sensitivity, energy.
Appetite Control: Reduces cravings, overeating, hunger spikes.
Hydration Support: Drink water, black coffee, herbal tea.
Nutrient-Dense Meals: Prioritize whole foods, balanced portions.

Exercise Plans

Beginner Routine (30 Min / Day)

Cardio (15 min): Brisk walking, cycling, treadmill jogging.
Strength (10 min): Bodyweight squats, lunges, push-ups.
Stretching (5 min): Yoga, mobility, flexibility exercises.
Progressive Overload: Increase intensity weekly, track progress.
Workout Frequency: Aim for five sessions per week.
Active Recovery: Include light movement on rest days.

Advanced Routine

(45 Min / Day)

Cardio (20 min): HIIT sprints, jump rope, stair climbing.
Strength (20 min): Deadlifts, bench press, squats, rows.
Core & Flexibility (5 min): Planks, leg raises, crunches, twists.
Weight Progression: Increase resistance for strength gains.
Rest Periods: Keep breaks short, maintain intensity.
Cross-Training: Mix exercises to prevent workout plateaus.

Insurance & Payment Policy

Receipts & Insurance: No receipts for insurance reimbursement.
HSA/FSA Usage: Covers labs, procedures, medications, treatments.
DPC Membership Fees: Tax laws remain unclear, consult professionals.
Upfront Payment: Full payment required before service provided.
No Refunds: Medications and services are final sale.
Policy Updates: Patients must review policy changes regularly.

Uptown Medical Care offer accessible, comprehensive healthcare without insurance hassles, prioritizing your wellness.

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