Water is the juice of life.  Don't wait until you're thirsty to have a drink, you're already dehydrated if you feel thirsty.
nutritional information
glass of water    
Water your body is roughly 60% water
Adults need six to eight 8-ounce glasses every day, more if you're physically active and even more if you drink much coffee, tea or cola, because the caffeine in these is a mild diuretic.
• regulates body temperature
• makes up 83% of your blood
• helps convert food to energy
• protects and cushions organs & joints
• helps your body absorb nutrients


Muscle is comprised of about 70 percent water, whereas fat is made up of less than 25 percent water. One of the many benefits of exercise is that you maintain and even add muscle weight, which in turn burns fat. As you gain muscle, you require more water and need to replace more of it daily. So water becomes more important the more active you are.
MUSCLE DEVELOPMENT, MAINTENACE, GROWTH = PROTEIN, PROTEIN, PROTEIN
Some forgotten non-meat sources of protein 
• beans, legumes
• hemp seed
• spirulena
• bee pollen

SOME HIGH PROTEIN SNACKS
• most nuts (avoid chestnuts and cashews)
• cubed cheese
• celery with cream cheese
• protein shakes
• cheese and berry platters

Do not forget to visit your bulk food store for some more healthy choices, look on the bins for listed high protein and low carb nutritional info.

did you know
1 oz of fresh wheatgrass juice has as much nutrition as 2 1/2 lbs of green leafy vegetables. It is a powerful antioxidant and fights the formation of some cancer cells.

chart of the food guide

Fruits (less than 5grams per ¼ cup)
*berries (the best, also high in antioxidants)
watermelon and various other melons
apricots, cranberries, pineapple

**higher in carbs
pears, raisins (both very surprisingly high)
apples, bananas, oranges, peaches

Vegetables (less than 5grams per ½ cup)
Lettuce, spinach, cabbage, bok choi
Celery, radish, mushrooms
Broccoli, cauliflower

**higher in carbs
peas, artichokes, brussle sprouts
carrots, onions, parsnip, pumpkin


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