Fitness & Diet with Ofentse

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*Osteoarthritis*
This is a condition characterized by by a breakdown of joint cartilages.

*Mostly affected areas*
The hips and the knees

*Why?*
Because they carry a lot of unwanted body weight

*What to do?*
1. Manage your weight from obesity to a normal weigt range (refer to the BMI chart to see where you are) and start a Fitness Active Program

2. Reduce body weight through exercises (consult a certified Fitness Coach) for an assessment towards a perfect program, on in extremeties, consult a physician,
*Don't buy shoes and start running, you might worsen the condition*

3. Watch what you eat. Most people try to loose weight by eliminating starch from their diet,
*Note* this is bad for your health, you need startch/ cellulose/fiber/ roughage...... (So consult with a certified Nutritionist)

*During Exterme body weight*

The knees will push inwards and the heels will tend to open a bit. This is happens when the body weight is too much for the knees;

So the upper body weight will try and centralize itself therefore pushes the knees inwards....

(you will also start feeling pain on the ankles and other body joints);

*For Consultation*
@76647208
Sethibe Norman Ofentse


Personal Trainer
Trainer
Specialist
Therapy Aider
Styles & Technique Specialist

*Berries*

Mix them with your Oats and Yoghurt.

All berries are very nutritious and have lot of vitamins and fiber.

Strawberries, blueberries and raspberries

*Compiled by:*


Personal Trainer
Training Coach
Specialist

Bookings: @76647208
Sethibe Norman Ofentse

Fb Group:
Fitness & Diet with Ofentse

Boil them,
Don't fry them!

*Potatoes* are one of the best sources of carbohydrates as alternative to rice.

They are also an excellent option for weight loss because of their filling ability.

Boiled potatoes, don't fry them

*Compiled by:*


Personal Trainer
Training Coach
Specialist

Bookings: @76647208
Sethibe Norman Ofentse

Fb Group:
Fitness & Diet with Ofentse

*Salmon*
🐟

Salmon is literally one of the best fishes available!

Aside from other nutrients that it has,
It is high in Omega-3 fatty acids (known to help reduce inflammation).
Inflammation plays a major role in Obesity.

*Recommendations:*
Go for Salmon, steamed with veges is the best.

Best to be taken in the evening with your favorite veg stir fry....

*Compiled by:*


Personal Trainer
Training Coach
Specialist

Bookings: @76647208
Sethibe Norman Ofentse

Fb Group:
Fitness & Diet with Ofentse

*Non-citrus fruits*

Non-citrus fruits such as melons, banana, apples and pears are beneficial for people who have GERD or gastroesophageal reflux diseases.

These fruits are less likely to trigger reflux symptoms compared to acidic fruits.

*Compiled by:*


Personal Trainer
Training Coach
Specialist

Bookings: @76647208
Sethibe Norman Ofentse

Fb Group:
Fitness & Diet with Ofentse

*Moringa*

It is beneficial in improving blood sugar control.

Other studies shows that it lowers blood sugar levels.
It also have beneficial effects against prostate cancer, and elevation of erectile dysfunction.

*Compiled by:*


Personal Trainer
Training Coach
Specialist

Bookings: @76647208
Sethibe Norman Ofentse

Fb Group:
Fitness & Diet with Ofentse

Do you know what you are buying?

*Check the RDA Grid...*

Most people buy things by getting those from the shelves, putting it in the cart then head to the cashier to make payment.

*Recommendations:*
Always read nutrition or food labels because they are very important. Here, you'll be able to see what nutrients are there (with quantities per how much servings)

Be cautious of what you put in your body

*Compiled by:*


Personal Trainer
Training Coach
Specialist

Bookings: @76647208
Sethibe Norman Ofentse

Fb Group:
Fitness & Diet with Ofentse

*Ice cream*

This is one of our favorite desserts. It is laaded with sugar but low in nutrients.

*Recommendations:*
Eat in mderate, considering your needed daily calories.

Avoid overindulging in this sweet treat.
Rather,
Choose healthier flavours made from fresh fruits.
You can also do homemade ones to make sure what exactly you are consuming

*Compiled by:*


Personal Trainer
Training Coach
Specialist

Bookings: @76647208
Sethibe Norman Ofentse

Fb Group:
Fitness & Diet with Ofentse

Do you eat chicken liver?

*You have no choice!*

They have iron,
Protein,
B vitamins,
Copper,
Vitamin A,
Selenium,

So start eating them from today.

*Compiled by:*


Personal Trainer
Training Coach
Specialist

Bookings: @76647208
Sethibe Norman Ofentse

Fb Group:
Fitness & Diet with Ofentse