1)  Drink a glass of water immediately upon waking, and stay fully hydrated throughout the day

2)  Consume first meal of day within 1 hour of waking

3)  Limit starches to breakfast and/or immediately post workout

4)  Consume at least 5 servings of non-starch vegetables and 1 serving of fruit a day

5)  every meal or snack contains some protein

6)  Consume at least 10 grams of Omega-3 fatty acids a day

7)  Avoid drinking sugar (eat the fruit instead of drinking the juice)

8)  Consume at least 10 – 15 grams of whey protein within the hour before and the hour after any exercise lasting more than 30 minutes in duration

9)  eat before getting hungry (4-6 times a day, not including pre- and post-workout protein)

10)  Plan an eating strategy daily so you are not forced into unhealthy choices, and always have a healthy snacking option close at hand

11)  Read labels and be informed of the nutrition content and ingredients of EVERYTHING that passes your lips

12)  Acquire at least 90 percent of daily caloric intake from nutritious choices

13)  Eliminate or severely limit High Fructose Corn Syrup, “refined” ingredients, hydrogenated oils and trans fats, and foods with ingredients that can’t be pronounced

14)  Do not keep temptations or junk food in the house - buy unhealthy treats in a single-serving portion, or throw away what’s left after satisfying your craving

15)  Choose non-gluten dietary sources whenever possible

     Adopting these habits will help you achieve a leaner body composition while retaining as much lean body mass as possible, and should improve your blood labs at the doctor's office, too!  If you are trying to gain weight in the form of slabs of muscle, there are some additional protocols that need to occur which are all centered around pre-, peri- and post-workout nutrition.  I will be expounding on strategies to successfully implement these habits in future blog posts!


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