Daily Dose of Coach #246: Post Fourth of July Nutrition

There's nothing like screwing up a solid week of clean eating like throwing a holiday right in the middle of the week.

As you wake up this morning hopefully not too tired from fireworks and extracurricular activities. That being said, your nutritional focus should be to get back on track.

A rule of thumb I use with my personal and online clients is, always follow a not so healthy meal with a healthy meal. And especially after a day of celebrating our independence, maybe today, try two on the healthy side.

A healthy meal looks like this: one or two palm-sized portions of lean protein. One fist size portion of vegetables. One cupped handful portion of smart carbs, and one thumb size of fats.

I like to cover this in the morning with a nutrient-packed shake. This simple formula will get you back on the track and have you start thinking you're a healthy beast once again.

-1 or 2 Cups of Spinach or Kale

-1 Cup (8oz) of Almond Milk

-1 Scoop of Whey or Plant Protein

-1 Banana

-1 or 1/2 Cup of Frozen Berries

-1 Tsp of Chia Seeds

Hope you all had a great Fourth of July! Now back to work.