<\/figure>\n<\/div>\nWhile not strictly a nutritional tip, drinking enough water each day is more important than people imagine. You may be sick of hearing about staying hydrated, but it is hard to believe the number of people who\u00a0still don\u2019t drink enough water<\/strong>. Let\u2019s go over the benefits.<\/p>\nGood hydration is essential for:<\/h3>\n\nMental well-being<\/li>\n Cognitive performance<\/li>\n Mood<\/li>\n Overall health<\/li>\n<\/ul>\nDehydration often leads to:<\/h3>\n\nBrain fog<\/li>\n Headaches<\/li>\n Fatigue<\/li>\n Decreased productivity<\/li>\n<\/ul>\nAs a rule of thumb, aim to drink up to 90 ounces of fluids per day, preferably water.\u00a0If you struggle, you can download an app to remind you to drink water every 30 to 40 minutes, or get a\u00a0water bottle with time markers\u00a0to remind you how much to drink by what time each day.<\/p>\n
4. Eating Protein-Rich Foods<\/strong><\/h2>\n\n
<\/figure>\n<\/div>\nSome think protein is only important for men or bodybuilders,\u00a0but this isn\u2019t the case. Protein is an essential nutrient that provides us with amino acids \u2013 the building blocks of life.<\/p>\n
Protein is beneficial for our immunity, muscle mass, skin, hair, and nails. Without protein, the body can\u2019t function well,\u00a0and our health takes a hit.<\/p>\n
To prevent that from happening, include more protein-rich foods\u00a0in\u00a0your day:<\/p>\n
\nMeat<\/li>\n Poultry<\/li>\n Fish<\/li>\n Cottage cheese<\/li>\n Eggs<\/li>\n<\/ul>\nBuy the highest quality of these foods that you can afford. Look for grass fed and grass finished beef, wild-caught seafood, and pasture-raised eggs. Organic is always best.<\/p>\n
Check out local farms in your area as well. You may be able to find a nearby farm where you can buy meat, eggs and produce that are organically farmed. Ask a lot of questions and tour the farm if you are able.<\/p>\n
You can a consider a powder supplement to get some extra protein each day, but typically that isn\u2019t needed.<\/p>\n
5. Going for Greens, Greens, Greens<\/h2>\n\n
<\/figure>\n<\/div>\nDark leafy green vegetables are the holy grail in terms of energy and performance. If you want to be a consistent high performer at work and in life, the difference dark leafy green vegetables will make is huge.<\/p>\n
Vegetables of any kind are helpful to your diet, but dark leafy green vegetables are VIPs for a few reasons:<\/p>\n
\nThey feed your good gut bacteria, which can help crowd out bad gut bacteria, which can help cure all kinds of digestive and other issues.<\/li>\n Great source of fiber.<\/li>\n Excellent source of many nutrients, including vitamin A, vitamin C, vitamin K, antioxidants, fiber, folate, magnesium, calcium, iron and potassium.<\/li>\n<\/ul>\nThe guideline is to get 5 servings of vegetables per day, but I strive to make vegetables 50%+ of my daily food intake. A lot of those vegetables are dark leafy greens.<\/p>\n
How do I accomplish this? First, as mentioned, I bring vegetables and hummus to snack on at work. Second, I have a large leafy green salad nearly every day for lunch. Finally, at dinner we strive to have two vegetables on our plates. I don\u2019t meet this goal every day by any means, but even having it as a goal gets me going in the right direction.<\/p>\n
On the weekends I do a smoothie filled with fruits and vegetables, including a large serving of dark leafy greens.<\/p>\n