Most people are aware the body is 60% water but did you know about 75% of that water is used by the brain! Give yourself some power and take in multiple drinks throughout the day. Fill up a tall pitcher, you can add some ice, lemon 🍋 or orange slices and mint. It'll help you stay hydrated as you support your brain 🧠 everyday by taking a 8oz drink in the morning, drink 8oz again every 1-2 hours throughout your day and drink 8oz at night before bed. Never face dehydration again!

Complex carbohydrates are found in whole grains, legumes and starches like whole wheat bread or pasta, brown or wild rice, rolled oats, buckwheat or quinoa seeds, chickpeas and black eyed peas, black and pinto beans, lentils and peanuts. Simple carbohydrates are found naturally in fruits, honey, maple syrup, stevia and monkfruit. It is best to limit refined sugars, white flour and rice and overly processed drinks or snacks.

Proteins are made up of 20 amino acids and each plays a different role in the body. There are 11 are nonessential and 9 essential ones that build and repairs our muscular system. The body cannot produce 9 on its own like it can the 11. Complete proteins are simply foods that have all 9 of the essential amino acids muscles need to function properly. Examples are soybeans, fish, poultry, livestock and game meats.

Seek out the polyunsaturated and monounsaturated options. I enjoy a variety of cheese, creams with herbal teas and real butter. I also love olives and avocados. Peanut sauces are growing on me. I also enjoy a variety of nuts and seeds. I eat a lot of trail mix. I bake with canola oil. I like coconut oil too. I incorporate a lot of spices and herbs too.

Nutrients through the metabolism. We need 13: 4 are stored in fat and only need replenishment every 2-3 days--A, D, E, K and 9 are stored in water and need to be replenished every day--C, thiamine B1, riboflavin B2, niacin B3, pathothenic acid  B5, pyridoxine B6, folate B9, cobalamin B12, and biotin H. Eat fresh dried, frozen and canned produce.

There are macros that need to be eaten in large quantities of about 200 mg each daily to aid growth and develop from fiber in calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Traces are needed in small quantities of about 20 mg each from iron, manganese, copper, iodine, zinc, cobalt, flouride and selenium.