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swiig Life Healthy Eating Tips to Eat for Life!

Team swiig
Team swiig
October 13, 2021

Eat This!

  • Organic – as much as possible: always with Proteins and try your best with Grains, Fruits & Veggies.  

    • Free Range Organic Eggs – always!
    • 9 cups of veggies and fruit (3 cups greens, 3 cups Sulphur-rich, 3 cups colors)
      Sulphur Rich = Onion, Broccoli, Garlic, etc.
    • 9-21 ounces of high quality pasture-raised protein each day; include organ meat.
    • 16 oz high Omega-3 Fish per week – wild caught
    • Seaweed and algae – daily if possible, but as often as you can
    • Lacto-fermented foods – daily*
    • Soaked nuts and seeds 

 Always Do This!

  • Eat 5-7 meals per day.  Eat every 2.5 hours!
    • Shakes count as a meal.
    • Shakes do not count as a meal post workout.  These are FREE calories! 
  • Always eat or drink Breakfast within one hour of awakening, unless you exercise
    • If you exercise soon after rising, just eat ½ banana or your favorite fruit.
    • Drink your Lemon Water, coffee or tea.
  • Always drink a Recovery Shake within 30 minutes of a workout to maximize recovery.
    • Feel free to add ingredients to alter the Macro ratio and Calorie load to match your workout.  Don’t forget to blend! 
      • Functional Training – add juice, fruit, nut butters, mct oil.
      • Cardio Training – add juice, fruit, veggies.
      • Weight Training – add milk, fruit, nut butters, mct oil.
      • Mind Body – add water or nut milks, fruit, veggies.
      • Walking – add water or nut milks, fruit, veggies.
    • Start eating whole foods one hour later after your Recovery Shake
  • Always eat or drink a high protein, low carb bedtime snack just before bed.
  • Always plan ahead for each day and when traveling.
    • Pack your bag with Snacks from the Quick Grab & Go Snack Ideas Guide.
  • During your 30-Day Detox & Reboot phase, always log your foods.
    • This will help you understand portion sizes and caloric content.

     Limit These!

    • Limit Sweeteners to one teaspoon/day – must be Organic.
      • Eat only Honey, Maple Syrup, Molasses, Sorghum, Stevia, Raw Evaporated Cane. 
    • Limit gluten-free grain to one serving per day.  Be sure it’s Organic.

    No No No!

    • No Artificial Sweeteners – ever! 
      • These include: Sucralose, Aspartame, Saccharin, and any Sweeteners that end in …ose. 
      • Eat only Honey, Maple Syrup, Molasses, Sorghum, Stevia, Raw Evaporated Cane. 
    • No Vegetable Oils – ever! 
      • Vegetable Oils are hidden in many snack foods – pretzels, chips, etc.
      • Use only, Olive Oil, Coconut Oil and Avocado Oil.
    • No Microwaving – ever!
      • It takes a few short minutes to heat a pan.  
      • Do not use Teflon or Aluminum.

      Things You May Not Know

      • The quality of the fuel you consume has a direct impact on every bodily function. You are what your food eats!  
        • Eating healthy snacks in between meals could make your: Weight Stable, Mind Sharper, Skin Clearer, Energy Soar!
        • Grazing is considered every 2.5 hours. 
      • Never eat less than 1600 calories a day.
      • Review your Food Log each Evening and make sure your Macros add up to your Goals.
        • Take this opportunity to have one last meal to balance your day
          • Example – If you are 15 grams short on Protein, just brew a Bone Broth.  You may reduce from 1 scoop to ¾ scoop to net out at 15 grams.
      • Never shop on an empty stomach.
      • When dining out, start with a cup of Broth. 
      • Eat only portion amounts assigned at each meal.  
      • If constipated, use flaxseed or chia seed as needed for soft bowel movements daily.

      Quick Grab & Go Snacks

      • SQWARE MEAL Shakes 
        • Shakes – Just put two scoops in a Ziplock and take on-the-go!  Add to Almond milk, yogurt, kombucha, shake and drink.
        • Parfaits – add to Coconut, cashew or Goat Yogurt.  Add Blueberries and nuts.
      • swiig Complete Meal Bar
      • swiig Energy Bites
      • 6 Grain Oats or Oatmeal - Pre-cook for the week.  Add spices to taste. 
        • Celery (2-3) and two tablespoons of Almond or Peanut Butter.  
        • Be sure to measure your Nut Butter and use only this much.*
          • Veggie Chips and Hummus
          • Sweet Potato Spears (4) and Jerky
          • Hard Boiled Egg and Yogurt
          • Cottage Cheese (1/2 cup), Blueberries and Almond slices
          • Fruit in season and handful of swiig Organic Deluxe Trail Mix
          • Sliced Apple with two tablespoons of Peanut or Almond Butter
          • Seasonal Fruit and swiig Organic Deluxe Trail Mix
          • Amy’s soup (Veggie Lentil) with canned Tuna.  Half of each.  Save for second meal. 
          • Brown Rice Cakes (2) with two tablespoons of Almond, Cashew Butter or Hummus 
          • Grapefruit and Pumpkin Seeds
          • Parfait - Fruit, Coconut, Goat or Cashew Yogurt, Protein, Granola
          • Whole Grain Crackers with Almond or Goat Cheese
          • Whole Grain Pita with Natural Peanut Butter & Jelly

           Quick Food Substitutions

          • Coffee: Techeeno Coffee, Detox Tea, Lemon Water
          • Alcohol:  Kombucha, Lemon Water
          • Baking Powder: Lemon Juice
          • Oils: Applesauce
          • Fried:  Coat with Quinoa Flour and Fry in Coconut Oil or Bake
          • Cheese: Almond Cheese.  For toppings use hummus or avocado instead.
          • Milk: Almond, Cashew, and Coconut milk
          • Soy Milks: Nut Milks
          • Soy Sauce: Coconut Aminos
          • Sweetener: Honey, Maple Syrup, Dates, Applesauce, or Coconut Sugar
          • Tofu/Tempeh: Black, Pinto, or Garbanzo Beans 
          • Yogurt:  Almond or Coconut Yogurt 

          *Fermented foods are foods that have been through a process of lacto-fermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

          Looking to learn more about clean eating? Our 30 Day Detox, Reboot and Transformation takes all of these principles and weaves them into a complete plan with meal ideas, recipes, shopping lists, and more inspirational education plus a new community board to connect you with others looking to feel their best. Learn more about the Reboot!

          Team swiig

          Team swiig

          We are a tribe of health enthusiasts, passionate about making eating (and living) well, simple again!

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