Nutrition
1. Portion size is key. Use the hand fist measurement- a portion of carbs is about the size of your fist, a portion of protein is about the size of your palm, fingers included.
2. Every meal should include protein, and carbs should never be eaten without protein.
    Remember: “Protein alone is OK - Carbs alone NO WAY”
3. Your body operates better on small meals every 2-3 hours. Never go more than 4 hours without eating.
4. Breakfast is a must everyday. Start your day and your body off right - with a full tank of fuel.

Holiday Tips
1. Be selective when it comes to the extras- If Mom's mashed potatoes are the best, eat only a portion size of hers and say "No thanks!" to others.
2. Pay it forward- If you know a big event is coming up, do some extra exercises and extra cardio to prepare for the extra calories.
3. Drink water before and during all meals to help with digestion and portion control
4. When it comes to dessert, choose your favorite and enjoy only a portion size.
5. Learn how to say no- it's ok to politely decline unhealthy foods, even during the holidays. Don't be critical, just say "No thanks!"- Your host will understand.
6. Remember the holidays are about family, not food. Feed your body, not your emotions.