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Previous podcast episode: Nutrition tips with Lisa Ferrara Focused Fit Nutrition (episode 7) 

Focused Fit Nutrition website
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Small upgrades in nutrition
Make a better choice
Not seeking perfection, small things make changes

Creating balance
Room for some treats

Chips upgraded to nuts
How to portion out in advance
Measuring cup and baby food containers
Food scale

Sugar cravings go to dark chocolate 75-85%
Low sugar
Flavonols

Sodas, including chemical sweeteners, upgraded to tea and coffee
Hot or cold
Different flavors
7-10 teaspoons of sugar (soda) to 1 teaspoon of sugar is progress

Runners often need sugar and electrolytes

Protein choices
Replacing higher fat and processed to higher quality sources
Salmon
Albacore tuna
Grass fed grass finished steak

Vegan options
Tofu
Tempeh
Seitan
Quinoa
Beans
Supplementation of powders
Fermented foods
Minimally processed

Swapping or blending
Rice add some cauliflower
Pasta add spiralized zucchini
Potatoes add sweet potatoes

Not into veggies, try microgreens or sprouts
Nutrient dense