Nutrition
Your food is your fuel. We do not subscribe to the latest fad diet -- rather, we stay current with all the latest scientific research and adjust our nutrition accordingly. Using these principles, we developed the LIFT RENEW nutrition plan. It is designed specifically to create a healthy gut microbiome, which is key to healing your body, increasing your immunity, and creating an environment of overall health.
We eat:
Grocery List:
Vegetables: all kinds!
Pastured eggs, poultry
Olive, walnut, coconut oil
Fruits: in season, local
Grass fed beef, lamb
Nuts, seeds
Sweet potatoes
Wild caught fish
Grass fed butter
Green tea
Whey or plant protein powder
Olives, avocados
Avocado mayo
Chia, millet, oats, brown rice, lentils, dried beans, hummus, peas, sorghum, quinoa
Dark chocolate
Organic light or heavy cream, goat milk products, coconut milk or yogurt, nut milks
We eat:
- Vegetables
- Meat, fish, poultry
- Fats
- Fiber
- Fruit
- Sugar
- White flour
- Daily alcohol
- Vegetables
- Fiber
- Add vegetables with every meal: greens, cruciferous, and everything in between. Shoot for 6 cups per day or more.
- Eat a palm-sized piece of protein with each meal. Be sure your eggs and poultry are pastured, your beef is grass fed, and your fish is wild whenever possible.
- Add a generous amount of healthy fats like avocados and nuts, and replace canola and other seed oils with olive oil, coconut oil, grass fed butter, avocado oil, and walnut oil.
- Eliminate excess sugars. Don’t add it to anything. Avoid cakes, pastries, cookies. Duh. And that goes for alcohol as well. Don’t drink it every day. Try to have a glass or two on the weekend as a treat. It’s not the sugar in the drinks that is the problem -- it’s the alcohol itself.
- Eat limited amounts of fruit as a treat. Be especially frugal with fruit if you have high blood sugar or pre-diabetes.
- Replace breads, crackers and pastas (starches with little or no fiber) with more fibrous and nutritious ones like sweet potatoes, brown rice, black rice, millet, whole oats, and legumes (lentils, black beans, garbanzo beans). Other good starches include carrots, potatoes, squash, peppers, zucchini and cauliflower. If you eat bread, try to make sure it is organic and sourdough. The fermented yeast in the sourdough bread actually acts as a prebiotic, which feeds your good gut bacteria.
- Consider fasting for a good portion of the day. Studies show that fasting for at least 12, and ideally 16 hours is an exceptional way to naturally cleanse your body of toxins, heal your digestive system, curb your cravings, and renew your strength. Don’t go overboard on the fasting: There haven’t been many studies done on women, whose bodies may be stressed more than men’s when fasting.
Grocery List:
Vegetables: all kinds!
Pastured eggs, poultry
Olive, walnut, coconut oil
Fruits: in season, local
Grass fed beef, lamb
Nuts, seeds
Sweet potatoes
Wild caught fish
Grass fed butter
Green tea
Whey or plant protein powder
Olives, avocados
Avocado mayo
Chia, millet, oats, brown rice, lentils, dried beans, hummus, peas, sorghum, quinoa
Dark chocolate
Organic light or heavy cream, goat milk products, coconut milk or yogurt, nut milks
Cheryl Marconi, LIFT Owner and Coach
Fitness America Pageant Competition, Masters Division
May, 2014