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Quality matters Eat real food! Always choose nutrient


dense food over packaged, empty calories. Avoid drinking too many alcoholic drinks. Don’t eat two cheat meals in a row.


Bulk up on healthy snacks for your


cooler. Ideas include: cut vegetables like cucumbers, celery, peppers, and carrots. Indi- vidual packets of hummus and/or guacamole to go with your vegetables will last longer than bigger containers. Bake a few sweet potatoes ahead of time and mix them with almond butter (delicious)! Don’t forget to add in some bags of raw unsalted nuts, like walnuts, cashews, or almonds. Hard boiled and peeled eggs are a great source of protein if you do not have a sensitivity to them. Eat- ing fresh fruit increases your vitamin, fi ber, and antioxidant levels. Don’t forget pre-made salads. Make your own healthy trail mix with nuts and seeds. Individual packets of walnut, coconut, cashew or almond butter are a convenient way to get in good fat to keep you fuller, longer.


Foods to avoid include fast foods, fried foods, simple carbohydrates, high processed meats, artifi cial cheeses, sweetened drinks, sodas, refi ned grains, baked desserts or sugar items, labels that read heavy with chemicals or partially hydrogenated oils. Make sure your plastic containers are BPA free.


Aim to eat 4-5 small meals throughout the day Eat meals with plenty of protein so that


you maintain stable blood sugar levels. Eating only one big meal a day will cause you to feel sluggish and also send the wrong signals to your brain, causing the calories to be more likely stored as fat. Skipping meals will make you hungrier and more likely to fi ll up on


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