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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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