Boot Camp, Day 9: Don’t forget to eat protein!


Last night, I made a baked potato with broccoli, cheese and sour cream for supper.

Seemed like a good, healthy and inexpensive meal. But when I had finished, Tammy (my wife and nutrition coach) asked “Did you have any protein with that?”

Had to think a minute and then replied ‘no.’ It’s easy to forget to put protein in you diet. At least it is for me. Some mornings, I like to have a bowl of cereal and some fruit for breakfast. That’s almost zero protein.

Tammy reminded me that protein helps with  the recovery of muscle and bone mass.

So, this morning I made some eggs with sausage for breakfast. The sausage provided the protein I need.

Most diets include a balance of carbs, fats and protein.

I don’t make any claims of being a nutritionist, and will not attempt to offer any advice on anyone’s diet. That’s an exacting science, but I’m just sharing that when you are committing to an exercise program to get in shape and improve your health, nutrition is a key factor in your success.

She said the amount of protein like meat, chicken or fish should be about the size of the palm of your hand. I’m a big guy, so my palm is about the diameter of a grapefruit.

Water also is important part of any diet. It helps with digestion, keeps you hydrated and has many other health benefits. I try to drink at least 64 ounces of water a day. I start the day with a 32-ounce glass of water every morning.





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