For six weeks leading into the summer, we will attempt to reset our bodies and increase our fitness. From April 16th until May 27th we will partake in our Summer Nutrition Challenge. To keep it simple we will stick to LIFT's Nutrition Prescription: Eat Real Food. Not Too Much. Mostly Plants. In these 3 short sentences we will find the guidelines for our six-week challenge. The points will be as follows:
for eating real food
Real food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.
for eating not too much
Not too much means 3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food.
for eating mostly plants
Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.
for sleeping 7+ hours
Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.
There are no extra points. We know that eating and sleeping right will get you healthy and that is what we will reward with points.
Starts Monday April 16th Start Monday April 9th
Ends Sunday May 27th End Saturday April 14th
Protein: Will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best.
Carbs: Will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.
Spaghetti, Butternut & Acorn Squashes
Vegetables: will go in the large part of your container. Each meal must have at least this many vegetables. To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.
Fats: A serving size of fat is the size of your thumb. Here are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil.
Nuts & seeds
How many trays?
If you are a male or female over 165lbs you are allotted 4 trays per day.
If you are a male or female under 165lbs you are allotted 3 trays per day.
Very simply put pre and post workout supplements are focused on performance. If you are not where you want to be composition wise then performance is not the priority. FitAid and Ascent Protein is ONLY allowed post-workout, once a day.
“What About” Foods
These are foods that people commonly ask about. “What about this food?”
If it’s a vegetable eat it, if it’s meat eat it.
No cold cuts or cured meats
No almond or coconut flour
No canola or vegetable oil
No honey, agave, maple syrup or sweeteners of any kind
No Rx bars, Quest bars, or any bars
Nut butters must have no added ingredients other than salt
Up to one cup of unsweetened almond milk per day
Up to two tablespoons of grass-fed heavy cream per day
Up to two pieces of gum a day
Clean bacon is a fat
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