Renew H.O.P.E. Eating Plan

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Ellen Miles
5 years ago
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1 2 + Welcome to the Included: Overview The Renew HOPE eating plan minimizes inflammatory foods. Renew H.O.P.E way of eating!

Carbs Carbs are a very misunderstood food group. Find out the truth about carbs. Recap A quick recap of what to eat and what to avoid. For Better Health Naturally Page 1 + Keep reading for the Why?

Eating Plan Any healthful eating plan includes plenty of all the nutritional components that your body needs to feel strong, energetic and healthy leans proteins, healthy fats, and non-starchy

1 1 2 + Welcome to the Included: Overview The Renew HOPE eating plan minimizes inflammatory foods. Renew H.O.P.E way of eating! Protein Protein is an essential component and plays a vital role in a broad range of functions in the body. Fats When it comes to fat what is most important is what kind of fat you chose to eat. Carbs Carbs are a very misunderstood food group. Find out the truth about carbs. Recap A quick recap of what to eat and what to avoid. For Better Health Naturally Page 1 + Keep reading for the Why? What? and How? of the Renew H.O.P.E. Eating Plan Any healthful eating plan includes plenty of all the nutritional components that your body needs to feel strong, energetic and healthy leans proteins, healthy fats, and non-starchy carbohydrates. The includes plenty of nutrient-dense foods that promote overall health and well-being. The diet minimizes inflammation-producing foods and maximizes health-promoting foods so that your body can work optimally as you return to health. The helps you lay the foundation for your journey down the road to health. Consider this new way of eating as just that the way you eat. It s not a diet; it s a healthy way of life. Instead of thinking in terms of the foods you cannot eat, let your focus be instead on the foods you can eat. And most importantly, keep your ultimate goal of achieving health in mind as you choose your foods each day. You have the power to be your own health advocate we all do. Now it s your chance to create a lifestyle that promotes and restores your health. Ultimately, it s up to you. We will provide you with the resources and tools to guide your journey toward better health, but you are the one who will implements these changes. more on 2

Protein: The Why, What and How Much Why Protein? Protein is an essential component of the diet, and plays a vital role in a broad range of functions in the body.

As a practical matter, sufficient protein in the diet actually helps keep your appetite satisfied. Protein is an important component of a weight-loss diet, and helps to balance blood sugar.

Lean meats beef, chicken, turkey, buffalo, lamb (organic is best, grass fed when available) Fish deep sea white fish, salmon and sardines are particularly good (try to avoid fish high in mercury,

2 Protein: The Why, What and How Much Why Protein? Protein is an essential component of the diet, and plays a vital role in a broad range of functions in the body. Your body also requires protein for metabolism, and to heal and repair tissues, organs and glands. Proteins hold your body structure itself together. As a practical matter, sufficient protein in the diet actually helps keep your appetite satisfied. Protein is an important component of a weight-loss diet, and helps to balance blood sugar. It s helpful to have a high-protein snack close by if cravings for sugary foods hit. What Protein? Lean meats beef, chicken, turkey, buffalo, lamb (organic is best, grass fed when available) Fish deep sea white fish, salmon and sardines are particularly good (try to avoid fish high in mercury, such as mackerel, marlin, orange rought, shark, swordfish, tilefish, and ahi tuna) Beans in moderation. It s best to soak and sprout your beans before cooking them to help with digestion. Nuts avoid peanuts and pistachios due to their high aflatoxin content. It s helpful to soak almonds, cashews, and other nuts in water overnight to help avoid intestinal gas production. Almond flour can be used to make delicious baked goods (more on that later) Eggs Tempeh (fermented tofu) Dairy if it doesn t cause allergic symptoms like mucous, rash, itching or gas for you (lactose intolerance). Organic dairy is much preferred. Some people best tolerate raw dairy. Other people really do well with goat- and sheep-derived dairy products. If you know you have an allergy or sensitivity, milk substitutions derived from rice, almond, hemp, and coconut or similar might be a good substitute. 2

How Much Protein? You ll be eating 12 portions of lean protein daily, at least. Remember, protein is your ally when fighting cravings or hunger pangs!

3 How Much Protein? You ll be eating 12 portions of lean protein daily, at least. Remember, protein is your ally when fighting cravings or hunger pangs! Eating protein at each meal and snack will help keep your appetite satisfied. Portion sizes are as follows: Protein Portion Poultry, meat, seafood, cheese 1 ounce Eggs I egg or 2 egg whites Tofu 3 ounces Tempeh 1 ounce Nuts 1 ounce (handful) Nut butters 2 tablespoons Low-fat Greek yogurt 3 ounces Cheese 1 ounce + Eating protein and fiber at each meal and snack will help keep your appetite satisfied. Breakfast 2 portions Lunch and Dinner 3 to 4 portions Snack times 1 to 2 portions Note: 3 to 4 portions of protein make up a standard serving. Example: A standard grilled chicken fillet added to a salad is 3 to 4 ounces, or 3 to 4 portions. Tip To incorporate protein snacks into your day, prepare them ahead of time and store them in small on-the-go containers for easy-to-grab snacks whenever you need them. 3

Fats: The Why, What and How Much Why Fats? Not all fat is bad, even though that was a common belief not long ago.

The good news is that there are plenty of healthy fats. And that s good news because, as our grandmothers knew, fat seems to make everything taste better.

Cold-pressed olive oil, flax oils, coconut oil Ghee or moderate amounts of butter Foods rich in healthy fats avocado, olives, walnuts, flaxseeds, chia seeds,

Although the American Heart Association says to limit dietary fat to 30% of total calories, for the purpose of this program you do not really need to keep track

4 Fats: The Why, What and How Much Why Fats? Not all fat is bad, even though that was a common belief not long ago. A mountain of research now clearly shows that when it comes to fat, what is most important is what type of fat you choose to eat. The good news is that there are plenty of healthy fats. And that s good news because, as our grandmothers knew, fat seems to make everything taste better. Good fats are another ally in the. In fact, you will learn a whole lot more about the greatest fats, omega-3 fats, as your program progresses. What fats? Cold-pressed olive oil, flax oils, coconut oil Ghee or moderate amounts of butter Foods rich in healthy fats avocado, olives, walnuts, flaxseeds, chia seeds, sardines, salmon, coconut How much fat? Although the American Heart Association says to limit dietary fat to 30% of total calories, for the purpose of this program you do not really need to keep track of your amount of fat. Fat, even saturated fat, is not the evil health destroyer it was once promoted as being. Most of the fat you will be getting here will be the good Omega fat. Can you have saturated fat? Yes, you can have some red meat, and yes you can have full fat dairy. Just try to limit red meat to once a week outside of the fat concern, it is the hardest food for you to digest. 4

5 Carbs The Why, What and How Much Why Carbohydrates? Carbohydrates are a very misunderstood food group. Yes, our bodies need carbohydrates. Carbohydrates break down into glucose (sugar), which is used for energy by every cell in your body. However, we get far more carbohydrates than our body needs to maintain its energy levels. First consider added sugars they are so abundant in the diet, and are literally sickening the nation. I recommend eliminating added sugars as much as possible. They are simply not necessary in the diet, and only contribute to poor health. Next, consider starchy carbohydrates when we eat carbohydrates such as pasta, bread, cereals, cakes, rice, and similar foods, the bloodstream is literally flooded with sugar. The body then has to quickly shuffle the sugar into cells, which puts a strain on the hormone insulin the regulator of blood sugar. The more insulin is strained, the more likely we are to develop conditions such as the metabolic syndrome, diabetes, and heart disease. Constant overload of starchy carbohydrates and sugars is the cause of all this, and limiting these foods is the solution. Like fats, not all carbohydrates are created equal. While sugars and starchy carbohydrates can be considered bad carbs, good carbs come in the form of non-starchy vegetables and fruits. These nutrient-dense foods are what you should choose to feed your body the energy it needs. At the heart of the is your pledge to reduce your intake of bad carbs, and to eat lots and lots of good carbs. 5

6 What Carbohydrates? Your carbohydrate allies in the are non-starchy vegetables and fruits. Along with proteins, they will work to keep your appetite satisfied and your body well nourished. Vegetables and Fruits to Include (to name a few): Amaranth or Chinese spinach Apples (granny smith) Artichoke Asparagus Bamboo shoots Beans (green, wax, Italian) Bean sprouts Beets (in moderation) Berries (blueberries, strawberries, blackberries, boysenberries) Broccoli Brussels sprouts Cabbage (green, bok choy, Chinese) Carrots (in moderation) Cauliflower Celery Coleslaw (packaged, no dressing) Cucumber Daikon Eggplant Greens (collard, kale, mustard, turnip) Hearts of palm Jicama Kohlrabi Leeks Lettuces Mushrooms Okra Onions Pea pods Peppers Radishes Rutabaga Sprouts Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress) Squash (cushaw, summer, crookneck, spaghetti, zucchini) Sugar snap peas Swiss chard Tomato Turnips Water chestnuts Yard-long beans Potatoes (red-skinned or sweet) limit to once weekly How much carbohydrates? With regard to non-starchy veggies and fruits enjoy! Eat as many as possible, with the goal of consuming between 5 to 9 servings of these foods daily, the recommended amount for overall health. Further diet recommendations will be given as you proceed, but follow these guidelines for now. 6

Try almond flour instead of wheat flour for baking + Your next question may be: Where is rice, whole wheat, rye, corn what happened to the grains? There are no grains on the Renew H.O.P.E.

7 Try almond flour instead of wheat flour for baking + Your next question may be: Where is rice, whole wheat, rye, corn what happened to the grains? There are no grains on the Renew H.O.P.E. Eating Plan. Grains, across the board, are recognized as inflammatory foods. A primary goal of the Renew H.O.P.E. Eating Plan, along with the HOPE supplementation program, is to reduce silent inflammation in your body. Research (and experience) shows that starchy carbohydrates and sugars powerfully increase inflammation and lead to poor health, fatigue, and all types of disease states. Add to that the huge number of people who have wheat or gluten sensitivities or allergies, many of who don t even realize it, and the need to remove these foods from the diet becomes clear. 7

Recap Time Recap of Foods to Eliminate or Reduce: All foods containing gluten or wheat You ll be surprised how that sneaks in even in vegetable dishes. You must check labels!

8 Recap Time Recap of Foods to Eliminate or Reduce: All foods containing gluten or wheat You ll be surprised how that sneaks in even in vegetable dishes. You must check labels! Look for packaging that specifically says gluten-free. All grains Sugars and artificial sweeteners table sugar, honey, fructose, molasses, maple syrup, corn syrup, etc., and any foods containing these Most fruits and fruit juices other than those mentioned above Breads, rolls and crackers, cookies, cakes unless made with grain free flours such as almond or coconut flours Alcohol: limit alcohol to twice weekly at one glass of wine, spirits, or gluten-free beer. Eliminating alcohol is best, but limited intake is OK if this is your preference. Peanuts and peanut-containing foods these are high aflatoxin, a carcinogenic mold Foods to enjoy: *Proteins in the form of lean meats, fish, nuts, seeds. All vegetables and greens the more vibrant the color the better. Low sugar fruits such as berries and green apples. 8

Beverage Recommendations: Drink at least ½ your weight in ounces of water daily, lemon or lime may be added Herbal teas (chamomile, peppermint, pau d arco, etc.

yellow packets they are all inflammatory!) Stevia is an extraordinarily sweet herb 200 to 300 times sweeter than sugar Lo han Sugar alcohols such as xylitol, erithrytol, mannitol, etc.

9 Beverage Recommendations: Drink at least ½ your weight in ounces of water daily, lemon or lime may be added Herbal teas (chamomile, peppermint, pau d arco, etc.) Green tea is a great coffee substitute as you strive to limit coffee Sparkling or soda water Vegetable juices (see vegetables above) Sweeteners: (Remember, no saccharin, aspartame, pink, blue or yellow packets they are all inflammatory!) Stevia is an extraordinarily sweet herb 200 to 300 times sweeter than sugar Lo han Sugar alcohols such as xylitol, erithrytol, mannitol, etc. Examples of Breakfast Foods: Fruit choices granny smith apples, berries Butter (preferably organic), ghee (clarified butter) Eggs (organic are best) Turkey bacon, turkey or chicken sausage Cheeses (if tolerated) like in an omelet Veggies add your favorite veggies to an omelets Remember. slow and steady wins the race! Snacks: Plain, organic yogurt, unsweetened kefir (contains very little milk sugar) Nuts and seeds Nut butters like almond butter (raw recommended refrigerate) Celery sticks, broccoli, zucchini, yellow squash, any green vegetables (great with nut butters!) Green apple with nut butter 1-ounce cheese and 1-ounce meat, such as turkey REMEMBER YOUR SALADS AND VEGGIES, TOPPED WITH PROTEIN! DELICIOUS AND FILLING!

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