muscle then you get rid of fat.                       

People start on a diet in order to lose jiggly fat, yet with various diets you may also end up losing lean muscle. And that can easily set you up for potential weight gain back, due to the fact muscle is what burns up calories from fat. It is actually the key to your own matabolism. Unwanted fat, on the other hand, is simply Fat.

 Countless diets also leave you feeling miserable, hungry as well as discovering time to be able to create a nutritious, healthy meal can certainly often end up being a real task.

 Any time you are in a rush, you frequently make bad choices, reaching for fast food or simply take-out choices which tend to be higher in calories as well as fats and low in nutrition. Practical ideas on how can you have a healthy meal that is simple to put together, tastes good, and can enable you achieve you weight loss goal?

 Diet shakes can be a fast and healthy solution to "What's for breakfast?" or " What's for lunch?"

 Diet shakes are a great-tasting, healthy approach to help maintain that all-important muscle as well as keep you feeling full as well as satisfied at the same time you lose weight.

 What are the Benifits of diet shakes

Supplies the benefits of a meal, and yet tastes like dessert
Diet Shakes will provide protein to allow you feel satisfied and full
Low glycemic to keep normal blood-sugar levels and also maintain energy

With 65% of men and women in the United States overweight anybody seeking to get a balanced approach to control their weight, get rid of inches, as well as reduce calories from fat could benefit from the convience of  diet shakes to assist replace a meal.
 For a tasty treat. prepare in the blender and toss in a serving of fresh or frozen fruit or berries or a banana. If you like it frothy, add ice cubes.
 Diet shakes can come in all different flavors when you add your own twist to them.

Humans lose water throughout the day via breathing, perspiration, urine and bowel movements. As little as a two percent reduction in hydration begins to impair every physiological function. In order for the body to function optimally, this water needs to be replaced by drinking fluids and eating foods that contain water.

Why is water important?  Water plays a crucial role in every physiological function in the body. It helps flush toxins out of vital organs and carries nutrients from food to cells for energy. Water also regulates hormones, body temperature, and the digestive process (preventing constipation). Joints, skin, and internal organs depend on water to function properly.

Proper Hydration .  When someone is properly hydrated, their urine should be clear and relatively odor-free. Dark yellow or cloudy urine is often a sign of dehydration. Another sign of dehydration is thirst. If a person drinks water only when thirsty, he or she may not be drinking enough. Additional signs of dehydration include: dry mouth, headaches, muscle cramps, fatigue, inability to concentrate, dizziness and nausea.

How Much to Drink .  How much water a person needs to drink per day depends on several factors, including exercise, the environment, injury or illness, and pregnancy or breast feeding. In addition, food contributes roughly 20 percent to overall hydration needs. Although specific recommendations vary among organizations, it is generally accepted that if an adult consumes two liters -- or a little more than eight cups -- of water daily in addition to a normal diet, this satisfies hydration needs.

Instances where more water may need to be consumed include before, during, and after exercise, exercising in hot weather, if you are ill or injured, or during pregnancy or breast feeding. Sports drinks that contain sodium and potassium (electrolytes) are generally only necessary when exercising vigorously for an hour or longer.  Beware of the high caloric count in sports drinks. Even drinks that claim to have 10 calories per serving often have two to three servings per bottle.

While caffeinated beverages such as coffee, tea and soda do count towards hydration, water is still the best choice because it is stimulant and calorie free.

Ways to Increase Daily Water Intake

• Carry a large water bottle and drink from it throughout the day.
• Drink a full glass of water with each meal or snack.
• Drink a full glass of water whenever taking medication.
• Drink water before, during and after exercise.
• Add a slice of lemon, lime or a handful of raspberries to water to add a little flavor.
• When drinking alcohol, alternate every alcoholic beverage with a glass of sparkling water.
• When drinking juice, fill half of the glass with juice and top it off with water.

 Cleaner, healthier water and a cleaner healthier planet, we can all drink to that. All you need to get started.

Did you know American children obtain 50% of their calories from added fat and sugar? Fewer than 15% of school children eat the recommended servings of fruit, less than 20% eat the recommended servings of vegetables and soda consumption has almost doubled in the last 20 years?

These poor nutritional habits combined with a decreased physical activity have led to a doubling of obesity rates among children and a tripling among adolescents in the past 20 years. And poor nutrition and a lack of physical activity are not only the root of overweight and obesity, but they also play a role in lower academic achievement. Poor eating habits and a sedentary lifestyle can cause problems with concentration, mood, energy and focus, which all can impact a child's ability to learn. The good new is many studies have shown that when a child's basic nutrition and fitness needs are met they do much better in school, attaining higher academic achievement.

So start this school year off right. Help your child develop healthy eating and physical activity habits to not only optimize their nutritional status and fitness level but also their school performance.

• Start the day off right by making sure your child eats a healthy breakfast. Skipping breakfast has been shown to have a negative effect on cognitive performance, even among healthy well nourished children. Too busy to sit down for breakfast every morning? Feel free to rely on your Cinch™ Shake Mix as a healthy option. Prepared as directed in low fat milk or soy milk, it makes a great well balanced, on-the-go breakfast for you and your school aged children.
• Sign your child up for the school breakfast program. Studies have shown that students who participate in school breakfast programs improve in both math and reading, have increased attention in class, spend less time visiting the school nurse and demonstrate improvement in behavior.
• Help keep your child's energy up with healthy snacks in their lunch box. Avoid snacks that are high in refined sugar and artificially colored or flavored. They may boost energy levels in the short term but can cause energy levels to crash leaving your child feeling sluggish later on in the day. Pack some trail mix, fresh fruit, carrot sticks, peanut butter and celery or a Cinch™ Snack Bar in their lunch. Cinch™Snack Bars are naturally sweetened, contain no artificial colors, flavors or preservatives and provide a great combination of protein and carbohydate for a more sustained energy that will help carry your child through to their next meal.
• Become familiar with school lunch menus. Keep a copy of the current lunch menu in your kitchen. Ask the school food service director for nutrition information and be sure to go over the menu with your child and talk to them about making healthy choices. When school menus offer burgers, pizza or tacos, encourage your child to have a salad, yogurt, fruit or milk with them.
• Get your child involved in planning and preparing their lunches. When children are included in planning and preparing their own meals, they're more likely to eat their carrot sticks instead of trading them with someone for cookies.
• Encourage your kids to be active at school. Participating in school physical activity programs and team sports are excellent ways to keep your child active and engaged in academics. Studies show that schools that offer intense physical activity programs see positive effects on academic achievement including increased concentration, improved mathematics, reading and writing test scores, as well as reduced disruptive behavior even when time for P.E. classes reduces time for academics.
• Make physical activity a family affair. Be a good role model and engage the entire family in an active lifestyle. Walk the kids to school, teach kids to ride bicycles and ride together as a family, teach your children the skills they need to jump rope, throw or kick a ball, run and skate and even get involved in your community to increase access to parks, playgrounds, and organized sports.

Sleeping or eating a little more than usual? Feeling melancholy for no apparent reason? Craving carbohydrates and suffering from couch potatoism? While these are common and somewhat normal reactions to the change of seasons, the short days and long nights of fall can actually trigger a condition known as seasonal affect disorder, or S.A.D.—a cyclical condition associated with symptoms of depression, lethargy, and fatigue.

The signs and symptoms of S.A.D. usually come and go at the same time each year, usually appearing in late fall or early winter and then going away during the warmer, sunnier days of spring and summer.

So what causes S.A.D.? Well, the exact cause is unclear. However, this condition has been linked to a biochemical imbalance in the brain triggered by shorter daylight hours and lack of sunlight during the winter. As seasons change, people experience a shift in their biological clocks. This can throw them off their daily routines, and this disruption may then trigger depression. Some researchers believe the disorder may be linked to increased production of melatonin, a sleep-inducing hormone. Others believe that lack of sunlight causes a drop in brain serotonin levels, a natural brain chemical that affects mood.

For the person trying to manage his or her weight, behavior changes associated with S.A.D. may pose a big challenge. Many people with S.A.D. find themselves craving high-carbohydrate foods, withdrawing from family and friends who've been providing social support, and lacking the drive and motivation to participate in normal activities— such as getting physical activity on a regular basis. All of these changes in behavior can certainly provide a seasonal roadblock to the best of your weight-control efforts.

What can you do to prevent or manage the signs and symptoms of S.A.D.? Well, first and foremost, if your symptoms are significant enough that they are impairing your life (e.g. you are experiencing problems at work or school, abusing substances such as alcohol, or are completely withdrawing from family and friends), seek medical advice. An experienced health care professional can help diagnose the situation and come up with the best treatment approach. However, if you are like many people and experience seasonal mood changes that are mild in nature, there are plenty of steps you can take to lift your spirits. To keep you feeling emotionally strong and on track with your weight-management goals, try these five mood-lifting strategies:

• Make healthy carbohydrate food choices. What you eat can affect your mood and energy levels. Choose complex carbohydrates (whole grain bread and cereals and fresh fruits and vegetables) and avoid the refined carbohydrates (white bread, white rice, and sugar-laden snack foods). Complex carbohydrates are digested more slowly and help stabilize blood sugar, which in turn can help sustain your energy.
• Exercise. Although the cold weather makes you feel like hibernating rather than hiking, resist the urge to rest and "just do it." Regular exercise (indoors at the mall, at the gym, or a good workout raking the leaves in the yard) improves mood, increases your energy, and helps you sleep better.
• Get enough vitamin D. Most people know that a little sun exposure to our skin helps the body produce vitamin D, a nutrient with hormone-like activity in the body that not only helps keep your bones strong, but helps keep your spirits high. With colder weather, many people choose to spend less time outdoors. This lack of natural sunlight can lead to depressed production of brain chemicals that positively affect mood. So if you can, try to spend 10–15 minutes outdoors every day to boost your mood. To make sure you are getting enough vitamin D, take a multivitamin with plenty of vitamin D on a daily basis.
• Take a little "me time." The coming of winter also means the coming of the holiday season, and for some, this time of year can be especially stressful. The demands of familial obligations can take their toll, leaving you with the doldrums. So remember to take a little "me time." Make plans to pamper yourself with something you enjoy—a massage, a weekend getaway, or a girls' or guys' night out.
• Reach out and touch someone. The power of friends and family should never be underestimated. If and when you're feeling a little low, don't be afraid to reach out to the people in your life whom you care most about and who care most about you. Ask for help when you need it. A simple phone call from your sister, an e-mail from your best friend, or lunch with a co-worker can brighten your day and your outlook on life.

The air is cool and crisp. The leaves are turning incredible colors, like burnt orange, bright red and golden yellow. Autumn is almost here and you can feel the seasonal change approaching. But before you feel like you want to hibernate for the winter, take advantage of this wonderful time of year to renew your exercise goals, establish a new routine and start creating good habits for the upcoming winter.

With shorter amounts of daylight and cooler temperatures, finding new ways to stay fit might be in order. Here are 12 great Fall fitness ideas for you and your family:

1. Fall is a great time for a walk in the woods. Gather leaves of all shapes and sizes and when you're done making a collage, frame it, and display it on your mantel.
   
   
2. Venture out for a walk to the city park.
   
   
3. If it's too chilly, rainy, or too dark, walk in your local mall.
   
   
4. Go for a hike together as a family.
   
   
5. Bundle up and visit your local beach and go for a walk. Collect shells, play frisbee.
   
   
6. Football season is here so gather up some family and friends for a game of catch or touch football.
   
   
7. Buy a new exercise video or dvd. Use it as a backup when it's too cold to exercise outdoors.
   
   
8. Join the YMCA or a local gym. Take advantage of indoor exercise equipment, group exercise classes. Try something new like pilates or yoga.
   
   
9. Rake leaves. Raking leaves for 30 minutes burns about 100 calories. Make a big pile and let your kids jump in them. Better yet, you jump in them. Then you'll have to re-rake them up, and will burn a few more calories!
   
   
10. Plant fall bulbs in your flower garden.
    
    
11. Visit your local pumpkin patch and walk the entire patch looking for the best pumpkin.
    
    
12. Visit a local corn maze and find your way from the entrance to the exit (tip: getting lost burns more calories and leads to more fun!).

Vitamin D, the "sunshine vitamin," is made in the body when the rays of the sun are absorbed by the skin. Health care professionals and nutrition research scientists have known for years that it's needed for the regulation of calcium and phosphorus to help build and maintain strong bones. But recent research indicates vitamin D may do much more than that.

In fact, in honor of American Heart Month, it's important to know that adequate intake of vitamin D may actually reduce the risk of heart disease.

That's good news given the fact that heart disease remains the leading cause of death in the United States. The most common form of heart disease in the United States is coronary heart disease, which often presents itself as a heart attack. In 2008, an estimated 770,000 Americans suffered a heart attack for the first time, and about 430,000 had a recurrent attack. About every 26 seconds, someone living in the United States will suffer a heart attack, and about one person every minute will die from one.

So what's the connection between vitamin D and heart health? Well, for one, studies indicate that vitamin D deficiency is associated with increased cardiovascular risk, above and beyond established cardiovascular risk factors such as blood cholesterol and blood pressure. In a study of 1,739 Framingham Heart Study participants (whose average age was 59), researchers found that those with blood levels of vitamin D below 15 nanograms per milliliter (ng/mL) had twice the risk of suffering a cardiovascular event such as a heart attack, heart failure, or stroke in the next five years compared with those who showed higher levels of vitamin D.

When researchers adjusted for traditional cardiovascular risk factors such as high cholesterol, diabetes, and high blood pressure, the risk remained significant, with a 62% increased risk of a cardiovascular event in study subjects with low levels of vitamin D compared with those showing higher levels. Study participants had no prior cardiovascular disease and were tested for vitamin D status and then followed for an average of 5.4 years. Overall, 28% of individuals had levels of vitamin D below 15 ng/mL, and 9% had levels below 10 ng/mL. Although levels above 30 ng/mL are considered appropriate for bone metabolism, only 10% of the study subjects had levels in this range.

In a 10-year follow-up study in 18,225 men over the age of 40, those with a low vitamin D level not only had more than double the risk of a heart attack, they appeared more likely to die from the attack. Research studies such as these suggest that vitamin D is important for blood vessel health and controlling blood pressure.

The current daily recommended dietary intake of vitamin D is 200 IU for everyone up to age 50, then 400 IU up to age 70, and 600 IU for those 70 and older. However, according to nutrition experts, that may not be enough. Although how much is enough is still being debated, we may actually need three to four times more than what we get. Especially if you get very little sun exposure, use sunscreen when you are exposed to the sun, are elderly, or have a dark skin complexion. While 10–15 minutes a day of sun exposure can boost vitamin D levels in the body, very few foods in nature contain vitamin D. Fish (such as salmon, tuna, and mackerel) and cod liver oil are among the best sources (3 ounces provide about 200 IU). Small amounts of vitamin D also are found in beef liver, cheese, and egg yolks, but these foods also are high in fat and cholesterol. Fortified foods provide most of the vitamin D in the American diet. For example, almost all of the U.S. milk supply is fortified with 100 IU per cup. To play it safe, supplement your dietary intake with a daily multivitamin/multimineral supplement with plenty of vitamin D. Look for a comprehensive formula with at least 400 IU to 800 IU of vitamin D per serving.

And remember, a healthy lifestyle that includes and promotes modest weight loss, healthful food choices and regular physical activity are your best weapons for fighting off heart disease:

• If overweight, a weight loss of 5–10% of your body weight can lead to significant improvements in cardiovascular disease risk factors such as high blood cholesterol, high blood pressure, and high blood sugar.
• Choose lean meats and poultry without skin and prepare them without added saturated and trans fats.
• Select fat-free, 1% fat, or low-fat dairy products.
• Limit your consumption of foods containing partially hydrogenated vegetable oils to reduce trans fats in your diet.
• Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
• Reduce your intake of beverages and foods with added sugars.
• Choose and prepare foods with little or no salt. Aim to eat less than 2,300 mg of sodium per day (or less than 1,500 mg if you are in a higher risk group for high blood pressure).
• If you drink alcohol, do so in moderation. That means no more than one drink per day if you're a woman and two drinks per day if you're a man.
• Engage in at least 30 minutes of moderate-type activity (e.g. brisk walking) on most days of the week.

         Vitamin D is essential to your diet.

Creating a Healthy Environment for Eating

• Make the creation of meals a family affair. Even young children can participate in simple meal preparation (i.e., washing fresh vegetables, stirring the soup, and setting the table).
• Sit down and eat as a family together at least one meal a day. Share your day so that the meal lasts 30 minutes or more.  
• Don't be too restrictive. Studies show that preschoolers with parents who are most restrictive with treats are the ones that ate the most sweets and snacks when given the opportunity. Teach moderation and balance.
• Limit the frequency of fast-food meals to no more than once a week. (Not at all would be ideal). 
• Have healthy foods available for children to select from. Fresh fruit, vegetables like baby carrots, and low-fat yogurt are great examples.
• Don't use food or a lack of food for rewards and or punishments. For example, don't make threats like "no dessert unless you clean up your room".
• Don't force your child to eat if he or she is not hungry. However, if your child shows consistent signs of not eating, or obsession with their body image, consult a healthcare professional.

Creating an Active Environment

• Limit TV time. Research indicates a direct relationship between the hours of TV watched and childhood obesity. Not only is it a low-calorie-burning activity, but what children see on TV (ads for fast food, sugar coated cereal and other unhealthy food choices) influences what they eat and drink-even children as young as 2 years old. Encourage other activities besides TV, computers, and video games.
• Make time each week for a family outing that involves physical activity, such as a walk to the library or playing at the park.
• Encourage your children to play outside, ride a bike, play basketball with friends.
• Include children in active chores, such as washing the car or walking the dog.
• Enroll your child in a structured activity like gymnastics, tennis, martial arts, soccer, etc.

Making changes can have its challenges, especially today when families are juggling busy schedules, time, finances, and other daily stressors. But if you work together and support one another, your chance of success will be much greater. Eventually, new healthy choices or activities will become established healthy habits, and you will be well on your way to helping you and your children maintain a healthy weight and better health for the entire family.

Mothers are the world's best jugglers—arranging family schedules from soccer to band practice to doctor's appointments, planning meals, and dealing with money issues, child care and work—they seem to do it all. There is a price to pay, however—the evidence is mounting that women today are experiencing more stress at every stage of life than ever before.

With all that responsibility, many moms are left feeling tired and stressed out. That stress contributes to poor sleep habits, which in turn can contribute to emotional issues, job issues, and weight gain. So, in honor of Mother's Day this month, it's a good time for moms to recognize the importance of addressing stress and learning to manage it in healthy ways.

Healthy Ways to Manage Stress

While motherhood has its challenges, the rewards definitely make it worthwhile—right, Moms? Think of those adorable Mother's Day cards or the very special breakfast in bed served by your 8-year-old; who wouldn't sign up for this? So be the best mom you can be by finding healthful ways to deal with whatever stresses you have in your life.

1) Identify the stressors in your life. These may be marital problems, conflicts at work, family illnesses, or just the day-to-day schedule you keep. Once you've identified the primary causes of stress, you can begin to figure out how to either change your stressors or learn to manage them better.

2) Schedule personal relaxation time. Setting aside a few minutes a day just to breathe—or collect and organize your thoughts—can work wonders. Start small. Schedule 10 minutes a day to do nothing but sit and breathe. Deep breathing can help bring your heart rate and breathing back to normal so you can clear your mind. Once you've accomplished that on a regular basis, consider taking up yoga or meditation.

3) Good nutrition through healthful food choices plays a crucial role in your ability to withstand times of extra stress. Carbohydrates, proteins, fats, vitamins, and minerals are all important for energy, mental concentration, and emotional stability. In addition to affecting digestion and your immune system, stress may increase your body's need for certain nutrients, so you may need an extra healthful diet to stay focused, alert, and energetic—and to ward off colds and flu. So choose a variety of foods and be sure to eat complex carbohydrates from whole-grain breads and cereals, beans and legumes, and fresh fruits and vegetables; lean protein from fish, chicken, soy, and nonfat or low-fat dairy products; and select heart-healthy omega-3 fats from fish, avocados, nuts, olives, and seeds. Cut back on junk foods, sodas, alcohol, and caffeinated beverages.

4) Get some extra sleep. Sleep deprivation not only contributes to weight gain and feelings of fatigue, it also can contribute to medical expenses, sick days, and accidents. When you sleep well, you wake up feeling refreshed, alert, and ready to face your daily challenges. To help you get a better night's sleep, try to maintain a regular bedtime and wake-time schedule, even on the weekends; establish a regular, relaxing bedtime routine; create a sleep-conducive environment (dark, quiet, and comfortable); and try not to eat meals, drink alcohol or caffeinated beverages, or exercise within a few hours of bedtime.

5) Boost your activity. Exercise not only can help reduce anxiety and increase productivity, which can help you handle stress better, it also helps control your appetite and burn calories, which can help you maintain a healthy weight.

6) Supplement your diet. Not enough time to shop for—or prepare—a healthy meal? When you're confronted with days like that, feel free to drink a healthful and convenient meal-replacement beverage or munch on a nutritious meal bar. Fill in nutritional gaps with a well-balanced, high-quality multivitamin/multimineral supplement and a high-quality fish oil supplement rich in omega-3 fatty acids such as DHA and EPA. For digestive health, take a probiotic supplement to help maintain healthy intestinal microflora, and for additional stress relief, try botanical ingredients such as L-theanine from green tea and ashwaganda. And finally, if getting to sleep remains a challenge, occasionally try herbal ingredients such as valerian, which can help you maintain a calm state and promote restful sleep.

We all know that being a mom takes an extraordinary amount of patience, love, and discipline. That's what makes moms so special! But juggling family, finances, and work commitments can really be stressful, so remember this Mother's Day to keep things in perspective: prioritize wherever you can, delegate responsibilities, eat right, stay active, and take your supplements. But most of all, make time for what's really important—taking care of yourself so you can be the best mom ever!

 That's why health experts recommend drinking eight to ten 8 oz glasses of water every day to maintain optimum hydration. However, a recent study showed that the average person drinks less than five glasses per day.

 While acute dehydration in the normal, healthy person is unusual, researchers belive that long term, low level dehydration may pose a significant health concern , and are looking at links between dehydration and a wide variety of chronic health problems.

Dehydration in the elderly

 Overall our bodies "dry out" as we age. As a part of the normal aging process, the total percentage of body water drops from 75% at birth to as low a s 43% at age 75. At the same time, other age related physical changes may play a significant role in dehydration.

 Changes in the ability of the kidneys to excrete or retain fluids that occur wth aging can also affect fluid and electrolyte balance. Studies show that chronic dehydration is likely to be the most important risk factor for the increased risk of kidney stones. Other studies show that urinary stone disease is more common incertain occupations, such as doctors, marathon runners, lifegaurds, hot metal workers and cooks.

Why we may not drink enough

  With our busy lifestyles, most people just don't seem to find the time to drink the recommended amount of water daily. Or prefer the taste of other beverages particularly soda pop. The average American now drinks 54 gallons of soft drinks per year. The average teenage boy downs almost two cans a day. Most soft drinks contain caffeine, and is the single biggest source of refined sugars. Providing the average 12 to 19 year old male with about 15 teaspoons of sugar a day, which can cause gastrointestinal side effects.

Bottled Water VS  Tap Water

 Many people resort to bottled water over tap water, for many various reasons. Most say the taste is better, it's more convient, or it's just more socially acceptable. But what about cost? Bottled water costs about the same as a soft drink, which is about 5 cent per ounce. Most municipal water is less than 1 cent per gallon.  Compared to gasoline, which is around $3 per gallon, or a little over 2 cents per ounce, and we thought gas was high. Then when you consider that most bottled water is just filtered tap water, bottled water companies put Big Oil to shame.

 Bottled water produces up to 1.5 million tons of plastic waste per year. That plastic requires up to 47 million gallons of oil per year to produce, and over 80% of bottles are thrown away.

 Current-bound plastic trash now in the world's major oceans is killing birds and fish which mistake the garbage for food. The fish injest the plastic and then end up on our own table. We are eating our own trash.

 Water Becoming Blue Gold

 Thanks to increasing urbanization and population, shifting climates and industrial pollution, fresh water is becoming humanity's most precious resource.

 The tap water available to most Americans through municipal supply systems has been treated under the Safe Water Drinking Act. Most of the time, our water is just fine. But not all the time. Sometimes our water contains contaminants.

 To find out about the quality of your drinking water, you cn check the Environmental Protection Agency (EPA) web site at www.epa.gov . By typing in your Zip code you can get a list o f facilities in your area that are releasing polluants, and see how near these disposal locations are to places you frequent, such as the lake where your family swims. You can also see how your towns's watershed ( the geographical area that your water comes from) rates.

 Be aware that contamination problems aren't always easily or quickly resolved. The Best way to guarantee he quality of your water is to choose a home water treatment system, or use a BestWater pitcher.