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to have a full meal (preferably breakfast) about an hour after your 
workout. Portion control is important, make sure you are consuming fewer 
calories than you burn throughout the day.CrossFit and nutritionCrossFit 
has become increasingly popular and is a competitive sport for some enthusiasts. 
Dane Wilson, a CrossFit coach and private trainer at GSX CrossFit in 
Fort Worth, TX, recommends following a Paleo style diet for optimal results.Dane 
suggests a pre-workout snack containing fats and green vegetables and 20 
to 40 grams of lean protein (broccoli, chicken breast and a handful 
of almonds).Within an hour of completing a workout, eat a portion of 
lean protein and some carbohydrates. Try kale with fish or chicken breasts 
paired with an apple or sweet potato.These nutritional tweaks can make a 
huge difference if you havent been seeing the results you want. Remember: 
you can never out-train a poor diet.Jacqueline Banks is a certified holistic 
health counselor and busy mother. Her focus is on helping other busy 
moms in all stages of motherhood keep themselves and their little ones 
healthy and happy. She uses natural and organic solutions to solve individual 
health problems and promote clean living. Check out her website at www.jbholistic.com.
SKOPJE, Macedonia  Macedonian police say they have carried out raids across 
the country and arrested 17 people, including two state museum employees, 
for alleged involvement in an antiquities looting gang.A police statement 
Wednesday said officers confiscated valuable artifacts dating to as early 
as the 4th century B.C., including pottery, a clay female figurine and 
121 coins   one with the portrait of Alexander the Great.Fourteen 
church icons were also seized, although police did not provide dates for 
them.The arrests and seizures took place late Tuesday after raids on 23 
homes and business premises in the capital Skopje and four other cities. 
The suspects include a police officer.Authorities are also seeking two Serbian 
nationals suspected of involvement in the ring that allegedly sought to 
sell the antiquities abroad.
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