NUTRITION                                                                      

The key to good nutrition is to think of food is fuel for your body. Carbohydrates, protein and fats provide substantial amount of fuel for energy. Other vital elements of good nutrition include vitamins, minerals and water.

CARBOHYDRATES
Carbohydrates are the most important source of food for energy. Carbohydrates are ranked on a scale of 0-100 according to the extent to which they raise blood sugar levels after eating, this is called the Glyceamic Index (GI). Food with a high GI are those that are rapidly digested and absorbed, low GI foods are slowly digested and absorbed. Peoploe participating in most endurance activities need to consume low GI foods before exercise and high GI foods immediately after exercise. The reason for this is that the low GI foods release energy slowly throughout a longer period and high GI foods quickly replenish carbohydrate stores which were depleted during exercise to reduce the time it takes to recover for exercising again the next day.

PROTEIN
About half of the human’s dry body weight is made up of protein. Protein aids in the renewal, maintenance and growth of new body tissue. It also acts as areserve energy source when carbohydrates are low. Therefore, protein is essential for healthy living and physical performance. Be Aware though, as too much protein consumed and not used will be stored as fat.

FATS
Fats are the most concentrated source of energy for the body. Fats are used to store energy, insulate body tissues and transport fat soluable vitamins through the blood. It is recommended that you:
- Eat a diet low in fat
- Limit saturated fats such as fatty meat, cheese, cream, baked products. Fats food etc.
- Limit fat intake to no more than 30% of you total daily dietary consumption.

WATER
Water is necessary for your body to digest and absorb vitamins and nutrients. It also detoxifies the liver and kidneys, and carries away waste from the body. And when it comes to digestion . . . it's just not happening without water. Fiber alone cannot aid proper digestive function by itself. In fact, without water as its partner, good fiber goes bad, causing constipation and extreme discomfort.

If you're dehydrated, your blood is literally thicker, and your body has to work much harder to cause it to circulate. As a result, the brain becomes less active, it's hard to concentrate, your body feels fatigued, and you just "poop out." 

Simple water -- when it's pure and free of contaminants -- is truly a "wonder drug." Without chemicals, additives, or anything unnatural, a steady dose of 8 glasses of water a day (ideally ½ your body weight in ounces of water) will:

· Improve Your Energy
· Increase Your Mental and Physical Performance
· Remove Toxins & Waste Products from your body
· Keep Skin Healthy and Glowing
· Help You Lose Weight
· Reduce Headaches and Dizziness
· Allow for proper Digestion
 

 RECIPIES

TIPS AND GUIDELINES