Lisa Reed has a M.S. in Exercise Physiology and a concentration in Nutrition. She has worked hand in hand with the dietitian at the United States Naval Academy, the University of Florida and cooked and designed daily nutrition plans for Monica Seles, the tennis icon. Currently, Lisa is developing a nutrition program at the National Cathedral School in Washington, DC and consults on a one-on-one basis.

Nutritional Consulting

Through proper nutrition and planning, you’ll be able to energize your mind and body and look and feel good for life. Do you want to lose fat, increase muscle and increase your overall well-being? Do you want to learn how to make better food choices for your schedule and increase your quality of life? With nutritional consulting, I will incorporate your lifestyle and preferences to piece together individualized nutrition plans that suit your needs and goals.

	(1/2) hour consultation $50.
	(1) hour consultation $100. Including nutrition and exercise goals, body composition and body measurements, “before” photo, and personalized food analysis and goal sheet.
	Body (Fat) Composition measurement: $20.

Personal Workout Cards

Personal Workout Cards are designed for those who need to spruce up your workouts and need a program to follow so you can do one on your own. Based upon your fitness level. I will email you the six week workout card via email or mail on an excel spreadsheet.

Six-week individualized workout card: $70.

Contact Lisa and sign up today!

Think of your body like your car. You must fill it up with the right kind of gas, or nutrients for it to perform at it’s best. For top performance, you must be sure that sufficient amounts of foods and other nutrients are put into the body's fuel tank. They supply energy that is used up as the engine runs.

8 Simple Rules to Follow…

1. Eat frequent, small meals.

By eating 6 times per day, my body is always burning calories, keeping my metabolism kicking (energy!), and preventing hunger and overeating at dinner. For the best results in terms of high energy level, diminished body fat, muscle growth, and good gastrointestinal health, you should be eating five to six 200 to 300 calorie meals per day. The longer you make your body wait between meals, the less efficient it becomes at burning fat, and the greater your chance of overeating when you finally allow yourself to have a meal.

2. Eat Breakfast!

Give your metabolism a jump-start in the morning with a healthy meal. Breakfast will replenish depleted glycogen stores, keep your head clear, your energy up, and your concentration focused, even without coffee! No appetite in the morning? I’ve got the perfect solution: How about a smoothie? (one cup milk, one scoop protein powder +1 cup strawberries) They only take a minute, taste great, and you can drink them on your way to school/work.

3. Include protein with every meal.

Protein contains four calories per gram. However, even if you are counting calories, you don’t need to limit your protein consumption.

It’s hard for your body to convert protein to fat; ‘excess’ protein is used for energy.

To promote optimal body composition, (i.e. lose fat without losing muscle,) you should consume one serving (about 20-30 grams or 80-120 calories) of protein with each meal. If this seems like a tall order, I highly recommend that you consider using milk-based protein products to help meet your protein needs.

4. Limit sugar consumption, processed foods in favor of complex carbohydrates.

Limit consumption of foods that contain high-fructose corn syrup!

Eat whole grains, legumes, pasta, and yams are among the best sources of complex carbohydrates.

5. Use Fresh Fare to Feel Full.

Fibrous carbohydrates include green leafy vegetables, broccoli, cauliflower, cucumbers, onions, peppers, and many other vegetables. Because fiber cannot be digested by the human GI tract, it is passed as waste. It is, none the less, vital to good health.

Inadequate dietary fiber leads to a sluggish GI tract, water retention, bloating, constipation, and an increased risk of developing colon cancer. Although adequate dietary fiber is paramount to a healthy colon, it is calorically vacant. Hence, foods classified as fibrous carbohydrates can be eaten all day, in enormous quantities, without causing any weight gain.

Choose low glycemic index fruits. These include: cherries, plums, grapefruits, apples, pears, grapes and peaches. Fruits with the highest indices (which you may want to limit or eat in combination with low index foods) include bananas, papayas, and mangoes.

6. Include some fat with every meal.

Fats are important energy sources when stored glycogen is limited. Saturated fats, derived from animal sources, have been shown to contribute to the development of cardiovascular disease.

Polyunsaturated fats derived from plant sources are the healthier choice. Fat should comprise approximately roughly 1/3 of your total caloric intake. Because fat causes you to feel sated longer while stabilizing blood sugar levels, it should be consumed with every meal.

If your daily fare doesn’t contain enough fat and you find you must add fat to your diet; Choose healthy plant sources like nuts, seeds, olive oil, sesame oil, flaxseed oil, and avocado. Limit fried foods, fatty sauces and gravy, butter, margarine, and processed meats.

7. Drink a lot of water!

I recommend active individual consume a minimum of half a gallon of water per day. If you don’t like water, add lemon or lime to it.

Water makes up about 65% of the body's weight. A neat fact is that your your muscles are 75% water! I carry a water bottle with me everywhere and drink atleast a gallon of water every day.

*A well hydrated body burns fat better!

8. Modify Your Environment.

Go through your cupboards and get rid of all the junk! If it’s not there, you won’t be tempted to eat it. Instead, stock up on fresh fruits, raw vegetables, and protein supplements to be kept on hand for snacks.

The Best Daily Food Selections (should make up 80% of daily diet)

Basic Protein Carbohydrates Fats

1) Fish 1) Vegetables 1) Fish Fat

Salmon, Tuna, Cod 2) Mixed Beans 2) Flax oil

2) Eggs(mostly whites) 3) Low GI Fruits 3) Olive Oil

3) Chicken Breast 4) Oatmeal/Oat Bran 4) Mixed Nuts

4) Cottage Cheese 5) High-fiber whole 5) Beef/chicken/egg

5) Milk Protein Isolates grain breads

6) Whey-Casein Blends 6) Yams

7) Beef- Lean Red Meat

Foods to Limit (eat 25% of the time)

Protein Carbohydrates Fats

1) Fatty Meats 1) Regular Bread 1)Margarine

2) Fatty Dairy 2) Sugar Added 2)Butter

3) Most Lunch Meat 3) Most Cereals 3) Anything ‘hydrogenated’

4) Fatty Milk 4) Soda 4)Heated/Fried Food

5) Fruit Juice

6) Bagels

7) Fruit Bars

8) Candy

Many factors contribute to being a successful athlete. Discipline and dedication are my most effective means of achieving year-round fitness goals, but good nutrition is an vital component of a winning program and a healthy lifestyle.