Laquita Evans

Experienced with providing compassionate care and support to clients. Utilizes effective communication and empathy to enhance patient comfort and trust. Knowledge of managing daily living activities, medication administration, and patient safety protocols.

Responsible Cashier proficient in handling money, restocking merchandise and helping customers locate products. History of keeping work areas clean, neat and professionally arranged. Good listening skills combined with attentive and detail-oriented nature.

Punctual and honest Job Title with solid background in Type environments. Satisfies customers with exceptional service. Uses slow periods effectively to stay on top of daily chores while pursuing opportunities to help team improve service and reduce waste.

Committed and hardworking Job Title with experience processing transactions and assisting customers. Dedicated to resolving issues, answering customer questions, and ringing up customers. Creative problem-solver versed in customer service.

Results-focused Clerk who thrives in fast-paced, deadline-driven environments. Committed to accuracy and efficiency as achieved through hard work and attention to detail. Known for excellence in Skill.

• Meats (Protein)
• Lean beef
• Top sirloin steak
• Fillet steak
• Extra lean mince
• Any other lean cut of beef
• Lean poultry
• Chicken breast
• Turkey breast
• Lean mince
• White Meat
• Pork loin
• Pork chops
• Game meat
• Buffalo
• Goose
• Ostrich
• Pheasant
• Venison
• Wild turkey
• Duck
• Seafood (Protein)
• Fish
• Bass
• Bluefish
• Cod
• Eel
• Flatfish
• Grouper
• Haddock
• Halibut
• Herring
• Mackerel
• Monkfish
• Mullet
• Northern pike
• Perch
• Red snapper
• Salmon
• Shark
• Sea bass
• Sunfish
• Tilapia
• Trout
• Sardines
• Tuna
• Shrimp
• Other Protein (Protein)
• Eggs
• Chicken (choose enriched omega 3 variety)
• Quorn
• Carbohydrates
• Fruit
• Mixed berries (blueberries, raspberries, cherries)
• Apples
• Olives
• Bananas (exercise days only)
• Other carbohydrates
• Sweet potato
• New potatoes
• Brown rice
• Whole oats
• Quinoa
• Sprouted grain wraps.
• Post Workout Carbohydrates
• 70% dark chocolate (after exercise) jasmine rice (after exercise)
• Healthy Fats
• Nuts & Seeds
• Macadamia nuts
• Walnuts
• Flaxseeds
• Brazil nuts
• Cashews Almonds
• Chestnuts
• Hazelnuts
• Pine nuts
• Nut butter (cashew, almond, etc)
• Pistachios
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Oils
• Olive oil
• Avocado oils
• Flaxseed oils
• Extra virgin coconut oil
• Fish oil
• Other
• Natural Cheeses
• Cows Milk
• Coconut Milk
• Almond Milk
• What about vegetables, well there is an almost unlimited choice of vegetables out there so other than potatoes that we are classing as a carbohydrate, everything else is fair game choice form Brussels Sprouts, Carrots, Courgettes, Asparagus, Aubergine, Cabbage, Celeriac, Cucumber, Celery, Bean sprouts, Choy, Radishes, Pumpkin, Leeks, Broccoli, Kale, Swede, Squash, Spring, onions, Cauliflower, Lettuce, Turnip, Mushrooms, Rocket, Peppers, Spinach, Watercress, the list just keeps going on. Whilst talking about veg for the purpose of this program we will treat a tomato as a vegetable.
• Herbs, Spices & Sauces
• This program may well have the odd restrictions every now and then as you progress forward however one thing I will never recommend it not using spices and healthy sauces. Your food should never be bland so use plenty of herbs and spices when cooking and add salt and pepper to season to taste. Yes you need to be carefully with sauces but I will show you how to look for the right types and as you progress you will be able to account for the excess calories, very easily, without counting calories or macros and without any extra effort when cooking.
• How much food?
• So if you have seen any of my videos you will know that calorie counting is not really a practical solution for most people. So somehow we need to translate your caloric intake into a very simple portion control system…..
• As luck has it I have one! All you are going to do is use your hands to measure out food. We will start with your Foundation portions and a foundation diet and as you progress ,we will make small adjustments to ensure you get continued results.
• So in a nutshell, based on 3-4 meals per day you need to have:
• 1 palm sized portion of protein would be 1 serving at a meal.
• 1 fist sized portion of veggies would be 1 serving at a meal.
• 1 cupped hand of carbohydrate would be 1 serving at a meal.
• 1 thumb sized portion of fats would be 1 serving at a meal.
• Take a look at the guide on the next page to see what this looks like and how it translates to your plate and your meals.
• Portion control per meal (based on 3-4 meals per day)
• LEAN PROTEIN AT EVERY MEAL
• Eat 1-2 palm sized portion of lean protein, both in width and thickness with every meal. Choose protein dense foods such as meat, fish, dairy and beans.
• VEGETABLES AT EVERY MEAL
• Eat 1-2 closed fist sized portion of vegetables, with every meal. Vegetables such as broccoli, spinach, carrots, peppers, mushrooms, etc.
• LOW GI CARBOHYDRATES AT EVERY MEAL
• Eat 1-2 cupped handfuls worth of carbohydrate dense foods likes grains and starches with most meals. For this stage we are looking at all meals excluding breakfast. Foods like rice, potatoes, quinoa, etc.
• HEALTHY FATS AT EVERY MEAL
• Eat 1-2 thumb sized portion of healthy fats with every meal. Include fat dense foods such as nuts, seed, oils, butter, avocado, etc
• What will your meals look like?
• To the right is what your plate might look like. One thing we do need to know if this is too much or too little food for you at the moment. We can check this when you eat your meals. Every 2-3 days I want you to use the guidance below and note how you feel in relation to the statements in the table. If you feel your way off from those statements you can make adjustments to your program, using the notes in the last column.
• Hours after food
• How Should you feel
• If not, what adjustment can be made?
• 0
• You're probably still a little hungry, It takes about 20 minutes for your body to register the food
• .
• Im full: You could have eaten too much, try to slow down when you're eating
• Im still hungry: Wait 20 minutes, if you're not satisfied then increase your protein intake by thumb sized portion.
• 1
• You should still feel satisfied with no desire to eat another meal.
• Im still hungry: if you're not satisfied then increase your protein intake by by thumb sized portion.
• 2
• You may start to feel a little hungry, like you could eat, but the feeling isn’t overwhelming.
• Im still full: You could have eaten too much, try reducing your carb intake by thumb sized portion & your fat intake by half a thumb sized portion.
• I’m starving: if you're not satisfied then increase your carb intake by thumb sized portion & your fat intake by half a thumb sized portion.
• 3
• You should feel like its time for the next meal. hunger should be around 7 out 10 (10 being starving).
• Im still full: You could have eaten too much, try reducing your carb intake by half a thumb sized portion & your fat intake by half a thumb sized portion.
• I’m starving: then increase your carb intake by half a thumb sized portion & your fat intake by half a thumb sized portion.
• 4
• You're so hungry you could eat anything. - You should have eaten already by the time you reach this point.
• Im still full: You have eaten too much, try reducing your your carb intake by thumb and a half sized portion.