Integrity Health: FREE Month & Food Plan

Integrity Health: FREE Month & Food Plan

Here’s what’s new with our Integrity Health progress. Plus check out our food plan, how to get a free month and sign up with no sigh up fee!

WOW! It’s been a month now since I’ve joined Integrity Health and I gotta say, I’m really proud of myself and my daughter for joining me. Our goal has been to go three times a week and we’ve been pretty religious about it, even during vacation time. I haven’t focused on the scale numbers—yet—but I have received so many compliments on weight loss.  Olyvia has too! YAY! Who wouldn’t love that. My body is definitely stronger than it was a month ago. Each week our exercise plan has increased in the amount of weight on the machines. I wake up feeling great. I have not lower back issues any longer. Olyvia is seeing that her strength in sports has improved. It’s all good and it’s good for our health.

One thing Integrity really stresses is that working out and eating right go hand in hand to get the full results your body needs. It makes sense, for sure. Now that I’m heading into the second month of Integrity, I really want to focus on getting that down pat. With the kids going back to school, it makes planning more necessary so it makes sense for me to get my act together on planning my food intake as well. It’s not that I eat the wrong food, it’s more of when I need to eat.

Did you know that you’re suppose to eat within 30 minutes of waking up? That was a hard thing for me. I wake up at 6 or 6:30am, but I’m really not hungry until about 10:30. At that time I’d eat breakfast/lunch. Well, my metabolism wasn’t too thankful for that.

Here’s a plan that has been working for me. I’m not really a fussy eater and when it comes to my food, I like quick and easy whenever possible. I also don’t mind eating the same thing several times a day which makes my food plan even easier.

Integrity has food recipes and meal plans that they offer as well with the program. They really give you all the tools you need for success, it’s up to us to follow through so we make us the best.

Here is my easy plan:

I keep a water bottle by my bedside and as soon as I wake, I drink it down. I’m a big water drinker, which is very important. So, within a couple minutes of waking, I’ve already checked off 2 glasses of water on my food/water tracker.

Within 30 minutes of waking up:
I’m giving myself 3 options. I pretty much alternate each day and I’m happy with my choices:

Integrity Health

1. Protein Shake-I use unsweetened Vanilla Almond Milk, a scoop of chocolate protein and a teaspoon of peanut butter powder and 1/2 of a banana
2. Cereal with low sugar. I use unsweetened Vanilla Almond Milk and 1/2 of a banana or some blueberries
3. Egg with sliced avocado and cherry tomatoes
4. Pumpkin Protein Pancakes:

1/2 Cup egg whites
1 scoop vanilla protein powder
1/2 cup raw oats
1/3 cup canned pumpkin
1/4 teaspoon spice

This has been a huge accomplishment for me and I think it’s amazing that this week I’ve been feeling hungry soon after I wake up.

To keep the metabolism moving and burning, the rule of thumb is eating something every three hours.

In Between Snacks:
Snacks on my plan

Hard boiled egg with a handful of grapes- an apple- cheese stick rolled with a slice of turkey and cuke slices- carrots with green pepper and hummus-celery and peanut butter-a pumpkin protein pancake-peanut butter balls-low sodium veggie soup with ground turkey to name a few. I definitely feel like I need protein at this time so I’m not hungry and can hold off until lunch.

Lunch is my biggest meal of the day. This is the time I’m most hungry
Grilled chicken on top of hearty salad, tuna salad on top of sliced tomatoes, grilled steak tips with mushrooms, onions and peppers with a small side salad, smoked pulled pork or chicken with broccoli coleslaw.

In Between Snacks:
Same as above. It seems that this time of day, I crave sweets so I like to have an orange, strawberries or some grapes.


Dinner is now my struggle of the day. I’m really not hungry very often after 3:00 now, but I do know make sure I’m putting the protein and calories I need to finish off my day.

During the day I make sure I drink plenty of water and after our workout, I make sure to have a protein bar or a protein drink.

This is definitely a new way of feeding my body. Though I’m doing it in a step by step process, it’s worked for me and I’m learning a lot as I go along. This is a new lifestyle, a new way of thinking and eating and it’s working.

I’m happy to say that the entire family is hopping on the bandwagon and making better choices and getting on exercise routines as well.

I’m very thankful to Integrity for helping us along the way!

FREE start up fee and month:

If you’re interested in joining Integrity Health as well, speak to Terry at the Bedford location. Anyone who mentions my name, Kim Bergeron, will get their start up free waived. They also have a referral program and I would get a free month. I’d like to give that free month to you and Terry said that is fine. There are other locations-Londonderry, North Conway and Gorham, but to get the freebie, you’ll have to start by talking to Terry-603-1001.

You’ll feel great on the inside and out!

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