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Vegetarian eats for building muscle

There's lots of conflicting info out there about food isn't there? What's a girl to do when all she wants is to eat healthy and build some muscles? (Oh and doesn't eat meat!)
It's like wading into quicksand--the more info you read, the more you get sucked in, but the more trapped you feel by it all.

Sidenote: Anyone else remember the show Perfect Strangers?! LOL! 
It really doesn't have to be that way. I personally like to focus on a couple of key things and I tell my clients the same. (Insert the "I'm not a dietitian" and "you own your decisions" disclaimers right about now....)
1. Tracking water intake--at least 1/2 of your body weight in ounces daily.  2. Eat a variety whole, unprocessed foods (the less that comes from packages in the grocery, the better).  3. Get at least 4 cups of veggies per day and 1 cup of fruit.  4. Monitor your sugar intake. (No more than 6-9 teaspoons per day. Convert grams to teaspoons by dividing the number o…

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