When it comes to nutrition, it is all too easy to get

lost in a sea of details. It's not that the details are bad. In fact,

in many cases they are the difference between good and great. However,

in order to make these details shine you need first lay the groundwork.

Below

are the four cornerstones of a healthy diet. Incorporate these and you

can feel confidant that you have built a strong foundation.

1. Eat breakfast...everyday.

And no, coffee doesn't count! Your breakfast is the kickoff to your

entire day. A poor breakfast (or none at all) will result in a poor

day. Your energy will be down, your brain will be foggy and you will

spend your entire day being under the control of your cravings. Now,

breakfast doesn't need to be extravagant or even exciting, it just

needs to get eaten. If you don't have time to eat at home, put your

cereal in a baggie and eat it in the car. Or keep your breakfast at

work and eat it there. Whatever you do just make sure to get it in you.

2. Every time you eat make sure it has both a carbohydrate and protein.

Carbohydrates are your source of energy and protein is the building

block for lean muscle. An easy way to make sure you are getting enough

of both in your diet is to make sure that every time you put something

in your mouth it contains both a carb (i.e. fruit, vegetable, or whole

grain) and a protein (i.e., nuts, dairy, or animal). So, instead of

just an apple have an apple and peanut butter.

3. Never go more than 4 Hours without eating.

Eating consistently throughout the day will keep your energy up and

prevent you from over-eating and then crashing after meals. I suggest

stocking your office, car, purse, etc. with good snacks so you always

have them on hand. For instance I just pulled out my drawer and found

almonds, dried cranberries, and a stack of Clif Mojo bars...ok, now one

less Clif Mojo bar.

4. Drink water - lots of it. Water is

an important part of virtually all of our bodies processes, it flushes

out toxins, and dehydration can slow the metabolism and cause weight

gain. Start with the goal of 64 oz./day. If you are active, divide your

body weight by 2 and drink that in ounces of water each day. Again,

ensure your success by keeping a water bottle on hand at all times. The

bottle itself will serve as a gentle reminder to start chugging!

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You are so stressed out and busy that your sleep is either long and restless or solid but way too short. So you wake up and start pounding coffee to get you going. There's no time to eat so by the time you get around to it you are starving. That in combination with the elevated cortisol (stress hormone) causes you to crave foods high in sugar, fat, and salt. Poor sleep, caffeine side effects, and blood sugar imbalance from poor nutrition finds you tired, moody, and finding it hard to concentrate.

This is a cycle in which too many of us find ourselves. There are, however, several things that you can do to stack the cards in your favor and regain control.

1. Cut out the caffeine after 2pm.  OK, I know that i just lost half of you! I'm not saying get rid of it all together. Just switch to decaf in the afternoon. Caffeine stays in your system for 6 hours so even if you are one of the people with a caffeine tolerance it will negatively effect your sleep.

2. Increase your B-vitamins.  B-vitamins support the entire nervous system as well as our stress response. They also aide in energy production so you will feel a natural increase in energy. Food sources include: liver, soy, broccoli, beans, lean meat, sprouted grains, salmon, nuts, and eggs.

3. Don't forget to eat, especially breakfast.  I know I sound like your grandma but it really is the most important meal of the day. It will start your day off with good fuel and help you focus. Stock your pantry and office with easy options like oatmeal so you can make sure that you always have something on hand. While I'm at it, don't forget your jacket and would it kill you to pick up the phone every once in a while?

4. Make sure everything you eat contains protein.  Protein supports brain function, which in turn impacts mood, behavior, and concentration. It will also give your sustained energy and decrease sugar cravings. No need to go Atkins with your protein (in fact, please don't!) but just include some with every meal. Food sources include:  fish, meat, eggs, nuts & seeds, tofu, dairy, soy, beans & rice.

5. Add in some more Magnesium.  Magnesium is a natural muscle relaxer. Not the kind that causes you to speak gibberish and pass out, but the kind that helps pull your tense shoulders from your ears and quiet your mind so you can sleep. It is also one of the minerals that American's are most deficient in. I recommend supplementing with a high quality Calcium/Magnesium Citrate

before bed. It will also help with muscle soreness from all the exercise you are also doing to relieve stress!

Eat well!

tara

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Tara Coleman is a Clinical Nutritionist specializing in sports nutrition, healthy weight loss and vitality.

For more information and nutrition tips visit http://www.taracoleman.com

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