Nutrition & Hydration Tips

We've all heard the saying, "You can’t out-exercise a bad diet," and it's absolutely true.

Food should be something we enjoy, but when dining out, it’s easy to underestimate just how many calories can be hiding in certain dishes. Keeping an eye on portion sizes and when you're consuming carbs is key. Cooking at home is always your best bet, but when that's not an option, look for local spots that offer pre-

cooked, protein-packed meals as a convenient backup.

Below, you’ll find some helpful tips and a chart of high-quality protein sources to build your meals around.

HOME / NUTRITION-HYDRATION tIPS

Hydration Tips

When you wake up in the morning, make drinking at least 12 ounces of water a precursor to any coffee, and add lemon and a pinch of salt to add electrolytes.
Shoot for ½ your body weight in water a day in ounces.
Filling a water bottle first thing in the am after your morning water and keeping it by your side will ensure you stay hydrated.
Make your own electrolyte beverages by adding some fresh fruit, such as a wedge of lemon, orange, or watermelon, to your water and a small pinch of salt.

Nutrition Tips

If meal prepping is daunting to you, plan for three healthy meals at a time.
Use veggie leftovers for breakfast scrambles.
Try to eat your final meal of the day by 7 pm if possible.
If you tend to eat late, eat protein and two side veggies instead of carbs at dinner.
Gauge the amount of carbs to your activity level. The size of a computer mouse for a normal day activity.
Eat most of your carbs before lunch most days.
If you follow healthy eating habits during the week, you can treat yourself to the weekend but don’t over-splurge.
Caffeine in moderation is fine. A cup of regular coffee or two. Not Frappuccino.
As a rule, moderation is beautiful, and excess is ugly.
Snack time protein and produce, prioritize (Greek yogurt, cottage cheese with protein powder mixed in, and blueberries) will keep you full!
When you’re hungry monster comes out… A 200 – 300 calorie strong snack is the best choice versus constant grazing.
If you need a sweet, Bear Naked granola is a great choice.

Your body deserves fuel if you're active. On the more active days, you can have more fuel, less active less fuel.
Shoot for breakfast with 20 – 30 grams of protein, eggs, nuts, Ezekiel bread (freezer section), whole grain toast, nut butter, wrap, and sweet potatoes are all good choices.
Protein 20/20/20 for 175 pounds.
It’s a great idea to shoot for ½ your weight in the protein range, but not if you have kidney problems. Always ask your doctor for advice when you have specific health problems or are on medications.
Watch sodium, and be mindful. Frozen foods have a tendency to have large amounts of sodium. Read the labels.
Don’t keep binge foods in your house.
Keep healthy foods in easy reach main shelf in the fridge and pantry.
Don’t vilify all processed foods, ready-to-eat tuna, canned tomatoes, etc.
Keto causes muscle loss, which is not good after age 50.
Shoot for most of your day to be whole and fresh foods.

Body & Mind Balance

Healthy Daily Life

Get Ready Challenge

Great Protein Sources

Downlad PDF

Disclaimer

These nutrition tips and their associated contents are for informational use only. Before taking nutrition advice from Rani, you should consult with your doctor. By following these exercises and nutrition tips, you agree to hold Powder Fitness, Powder Fitness, LLC from any liability or personal injury associated with the content of the plan. There is no guarantee that you will see results from this plan. You are 100% responsible for your own results. There are no refunds on this product.