Hello, everyone! Can you believe it's already almost two months into the new year? We hope that you are still hunting goals, sweating hard, and keeping up with heathy nutritional choices. Here are some tips from Depot's Dietitian, Colette Rose, to help you achieve your optimal heath.

Colette is a Registered Dietitian Nutritionist and fellow CrossFitter who believes nutritional wellness is a primary component to health. Her nutrition philosophy is focused around helping others rediscover a healthy relationship with food through mindful eating practices, and cooking whole foods that help heal the body from inside out. To book an appointment with Colette email colette@depotcrossfit.com.


  1. Most health experts can agree that starting off the day with a balanced breakfast is key to a healthy lifestyle. But….what constitutes a "balanced breakfast" why do we need it? A balanced breakfast should be composed of at least a serving from each of the 3 macronutrients (Protein, Fat, and Carbohydrates). The carbohydrate portion is ideally a fiber-rich vegetable or fruit. Combining carbohydrates with fat and protein will keep you feeling full throughout the morning, and prevent blood sugar spikes that generally leave us feeling tired and hangry (i.e. how you feel after eating a donut).  
  2. 1, 2, 3….Drink until you pee! The best indicator of hydration status is the color of your urine. We all have different sweat rates, and thus, different fluid needs. Strive for a pale yellow to clear urine color to ensure adequate hydration. It is also important to drink plenty of fluids when eating a protein rich diet (....as many of us who Crossfit do). The process of protein breakdown and digestion requires more H20 when compared to the the breakdown of carbohydrates and fat.
  3. Eating fat won’t make you fat! When trying to lose weight, many people choose to skimp on healthy fats and opt for traditional low fat diets that leave them feeling hungry, deprived, and eventually craving sugar. When trying to lose weight, incorporate healthy fats into every meal and snack to help curb your appetite by slowing down digestion and preventing insulin spikes. Healthy fats can include: nuts, seeds, avocado, or full fat dairy. 
  4. What’s your post-workout nutrition regimen? The benefits of post workout fuel can range from replenishing glycogen stores, minimizing protein breakdown, maximizing protein synthesis, and helping to maintain a healthy immune system. Post-workout meals are ideally a combination of carbohydrates and protein, while being relatively low in fat. While some protein powders are a great solution when on the go, whole foods are always the best option when available. Post-workout recovery meals can be as easy as: hardboiled eggs and berries, chicken breast with sweet potatoes, or a fruit smoothie with egg white or whey protein powder. For maximum benefit, ensure to consume your post-workout fuel of choice within 60 minutes of completing your workout. 
  5. Aim to eat a fruit or vegetable with every meal and snack! According to the Centers for Disease Control and Prevention, only 1 out of 10 Americans consume the recommended amounts of fruits and vegetables per day. Vegetables and fruits are the best source of carbohydrates in our diets. Not only are most fruits and veggies packed with fiber (which helps improve gut healthy), but they are also high in antioxidants and phytochemicals to help prevent inflammation. Try incorporating one of these quick and healthy snack ideas into your daily routine: bell pepper strips dipped in guacamole, cucumber wrapped in deli turkey with string cheese, sliced radishes with hummus, blueberries with cashew butter.