Sarah Gay's Triple F Diet

Fit, Fermented, Fiber

• Fit: Walk 30 to 50 min a day.
• Fermented: Slowly increase fermented foods to 3-5 servings per day.
• Fiber: Slowly increase fiber intake to 30-50 grams of fiber per day.

100 grams/3.5 oz

Shrimp: 14 grams protein. Higher calcium but also higher cholesterol than salmon and not Kosher for our Jewish friends (does not have fins or scales) 1 ounce=4 medium cooked shrimp

Salmon: 20 grams protein (also rich source of B vitamins)

Sardines in Olive Oil: 22 grams protein (if with bones-also high in calcium)

Tuna: 20 grams protein in canned, 32 grams protein in filet raw/cooked (High in vitamin D and B12) Negative: Higher mercury content- limit to 2 servings canned or 1 serving fresh per week.

Ten Rules for the Triple F Diet

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Rule Number One:

Walk 30 min a day. Exercise more if you’d like but walk at least 30 min a day. Take a friend or walk a dog. Don’t have a dog? Walk a neighbor’s dog. They’ll love you for it.

Rule Number Two:

Eat fermented foods several times a day. Prebiotics (fiber) and probiotics (yogurt and other probiotic-enriched dairy, kefir drinks, kimchi, sauerkraut, probiotic pills) work together to make a gut happy.

Rule Number Three:

Eat high fiber, high protein meals often, while reducing high-carb snacks and meals. Eat at least 15-20 grams of protein (more protein in the morning) and at least 10 grams of fiber in every meal from natural foods (not added in as a supplement if possible). 30 to 50 grams of fiber a day. The more plant-based the better. A Powerful breakfast will allow for sustained energy.

For example, here are four quick-n-easy breakfast options:

• Hearty Breakfast, option 1: 1 cup warm water with ¼ to ½ juiced lemon (to get gut moving). More protein in morning: two multi-grain muffin halves with cheese and ham, as well as 1/3 cup pumpkin seeds (with shell=super high fiber) and a Yakult light. Breakfast Total: 33 grams protein, 13 grams fiber, and good probiotics.
• Breakfast, option 2: 1 cup warm water with ¼ to ½ juiced lemon. Two boiled eggs, ½ cup probiotic cottage cheese, 1 sliced tomato, 1 oz almonds, and ½ cup raspberries. Breakfast Total: 32 grams protein, 10 grams fiber, and good probiotics.
• Breakfast option 3: 1 cup warm water with ¼ to ½ juiced lemon. Omelet with two eggs, adding in 1 cup fresh collard greens topped with green onions and a spoonful of fresh salsa, and a side of ½ avocado, Greek yogurt with berries and low sugar granola or hot parfait (cooked stone cut oats with yogurt and berries).
• Lighter Breakfast, option 4: Low carb: 1 cup warm water with ¼ to ½ juiced lemon. Two eggs cooked to taste, ½ cup kimchi, 1 cup raspberries, and 1 guava. Total: 15g protein, 11g fiber, and good probiotics.

Snack examples: tuna fish with lemon and jalapenos on whole grain, high fiber crackers, avocado toast on whole grain/high fiber bread, nuts (walnuts, almonds, peanuts), cheeses, berries, dark chocolate, air-popped or coconut-oil-popped popcorn (I like my popcorn topped with either fresh lemon or nutritional yeast flakes).

Rule Number FOUR:

EAT Complex Carbs in limited amounts because they can be super high in carbs which can convert into sugar and fat if not expended. To combat, limit legumes (lentils, beans, edamame, chickpeas etc.) to around ¼ to ½ cup per day total. Limit starchy veggies to one serving a day, i.e., one sweet potato, one serving of ¼ cup green peas, corn, OR carrots. Limit bread to one slice whole grain.

Rule Number FIVE:

EAT a rainbow of Fruits and Veggies. Load up on low-carb veggies. The darker the veggie or fruit, typically the higher in vitamins and minerals. Eat mostly fresh (in-season) fruits and veggies, followed by frozen and freeze dried. Limit fruit, other than berries, to one serving per day.

Rule Number SIX:

EAT 100% Whole Grains in small portions. Substitute light for dark: Eat whole wheat or sprouted wheat bread like Ezekiel instead of white bread. Eat brown or black rice instead of white. Kid Hack: I cook brown and white rice together in an equal mixture for my kids because they won't eat straight brown rice.

Rule Number SEVEN:

Limit fast food. On the road? Better choice is a quick trip to a local grocery store for a piece of fresh fruit, some cheese, and nuts. Many grocery stores have salad bars and freshly made soups as well.

Rule Number EIGHT:

Limit added sugar and sugar substitutes: Try to eliminate all foods with added sugars from diet. No sugary or diet sodas. Don’t feel guilty about eating a slice of cake or donut. It won’t ruin your diet. Simply balance the occasional sugar with a meal rich in fibrous vegetables and lean protein.

Rule Number NINE:

No Fruit or Vegetable Juices. Juicing eliminates fiber and spikes blood glucose. Eat whole fruits and veggies instead. An alternative to juicing is blending up your favorite fruits and veggies into smoothies. Bonus: adding yogurt to the blend brings in healthy probiotics.

Rule Number TEN:

Drink lots of water, from 1.5 to 2 liters a day depending on water content in food, physical activity, and heat.