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.
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!