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Getting Back to Basics


When it comes to nutrition, it is all too easy to get lost in a sea of details. In order to develop a healthy diet or improve your current diet, you need to start by laying the basic groundwork.

Here are four cornerstones to get you started:

1. Eat breakfast… every day.  (And no, coffee doesn’t count!) 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 at the mercy of your cravings.

Breakfast doesn’t have to be extravagant or even exciting; it just needs to be eaten. If you don’t have time to eat at home, put your cereal in a reusable bag and eat it in the car. Or keep breakfast foods at work and eat them there. Whatever you do, just make sure to eat!

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 (fruit, vegetable or whole grain) and a protein (nuts, dairy or lean meat). For example, instead of just having an apple, eat a sliced apple with peanut butter.

3. Never go more than four 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. (I just pulled out my drawer and found almonds, dried cranberries and a stack of protein bars… OK, now one less protein bar!)

4. Drink water – lots of it. Water is an important part of virtually all of your body’s processes. Start with the goal of 64 ounces per day. If you are active, divide your body weight by two and drink that amount in ounces of water each day. To help ensure success, keep a water bottle on hand at all times. The bottle itself will serve as a gentle reminder to start chugging! If you want some added flavor, brew Salada’s Pomegranate Berry Green Tea and pour it into a reusable bottle filled with ice. You’ll get all the benefits of water with some extra berry flavor!

Try to eat smart and eat regularly.

And remember, a few small steps can lead to big changes.

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