Exercise is good for your muscles, but your immune system also needs to be strong in order burn the fat and build muscle. Drinking water helps the creation of saliva, transportation of nutrients, helps energize the muscles, and prevents the skin from being dehydrated which is known to cause dry skin. Muscle cells that do not have a proper balance of fluids and electrolyte will shrivel up and cause fatigue. The muscles will then perform poorly. The Institute Of Medicine recommends that the male gender drink at least 103 ounces of water per day. Replace your soft drinks with water. I carry around one of these jugs and just make sure I finish it before the end of the day.



If you’re one of those guys that hate eating veggies or simply do not have the time to cut up and pack em for lunch, get yourself one of these multivitamin bottles. By getting in your daily dose of vitamins, your body will perform better. When your body does not have enough vitamins, it will need to work harder to perform some tasks which can lead to fatigue as well as lead to a weaker immune system. A proper diet with an adequate amount of vitamins will also reduce stress and anxiety. If you’re not a fan of taking in vitamins via pills of gummies, you will have to eat vegetables. Unfortunately, there is no way around it. I am not a huge fan of eating veggies either. I find them a little boring? My tip is to find the vegetables that are the most dense in micro-nutrients and putting some olive oil and pepper on it. Here is a list of the vegetables that I am currently eating on a daily basis:



Broccoli

Baby Spinach

Broccoli Sprouts

Sweet Potato

Garlic

What Is The Difference Between Broccoli and Broccoli Sprouts?

Broccoli Sprouts are one of those vegetables (are they even classified as vegetables?) that are extremely underrated. According to John Hopkins University, 3 days old broccoli sprouts actually contain 50 times the amount of nutrients than some of the nutrients found in a mature broccoli head. Broccoli’s are a little easier to cook with. The way I intake the sprout is by taking a handful and just biting right into it. Of course, after washing them properly to avoid any sort of contaminant from entering my body.

The great part of the sprout is that it is extremely easy and cost effective. I purchased a seed sprouting mason jar and 1lb of broccoli sprout seeds. I will attach the link on how to get started! Broccoli contains an enormous amount of nutrients, including more than 1,000 I.U. of vitamin A, 58 mg of vitamin C, 36 mg of calcium and 1.4 micrograms of selenium in a steamed one-half cup serving. To compare, broccoli sprouts contain half as much Vitamin A and a third of Vitamin C. However, when looking at Vitamin K, broccoli sprouts contain 38mg per half-cup, whereas half-cup of broccoli only contains 0.4mg.If you have a heart condition along with being diabetic, broccoli sprouts are the way to go! It contains a strong amount of sulphoraphane, a compound with purported anticancer and antidiabetic properties that is present in high concentrations in 3- to 4-day-old broccoli sprouts. Broccoli sprouts, heart-healthy. Feel good, starting now!

Baby Spinach Smoothie: Nutrient-Filled

Here is my recipe for a nutrient-filled baby spinach smoothie. Why not keep it simple? Take a handful of baby spinach, grab some almond milk, some ice cubes, organic peanut butter, handful of blueberries, and a tablespoon of greek yogurt (or a scoop of your favorite protein powder: I use Gold Standard due to the great mixability). Blend them all together and voila, the perfect baby spinach smoothie. For an effective blender, I purchased the Nutribullet. Blends everything up within 3 five seconds pushes. Full of nutrient and tastes amazing!! Again, here is the list of ingredients required. There is no limit on how many ingredients you can put in your smoothie. Just make sure it is health-friendly. Heck, add a clove garlic and ginger in there too if you would like.