Nutrition Rules to Live By
By Brent Gallagher

1. COME BACK TO EARTH: Try to choose the least processed forms of food. Fruits, veggies, whole grains, and high fiber carbohydrates.
2. EAT A RAINBOW OFTEN: Eat fruits and vegetables with each meal. Choose a wide variety of colors for the biggest benefit.
3. LESS LEGS THE BETTER: Include a LEAN protein source with each meal.
4. EAT FATS THAT GIVE SOMETHING BACK: Include healthy fats in your diet like olive oil, nuts, seeds, avocado, fish, and flaxseeds.
5. EAT BREAKFAST every day!
6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 5-6 meals/day. Aim for all three nutrients, every three hours.
7. STAY HYDRATED (.5-1.0 x body weight = ounces of water per day) by drinking non-caloric beverages (water/green tea).
8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery shake or snack immediately after your training.
9. ADD A MULTIVITAMIN with anti-oxidant complex and fish oil supplement into your daily routine.
10. SLEEP: Get some rest. The body recovers and repairs best when it is sleeping.