Kamis, 21 Agustus 2008

Training Program

6 Minute High Pump Upper Body Workout


lower the weight down towards your shoulders

BENCH PRESS You can have the bench at any setting, flat, incline or declined. Aim to work your arms in a full range of movement with the dumbbells. Focus on lowering the weights to the outside of your shoulders.

keep your elbows tucked into your sides

BICEP CURLS You can perform this exercise in all three biceps actions, normal / reverse and hammer. Aim to keep your elbows close to your side. You may want to be lying (harder) or seated during this exercise. Avoid swinging the weights, if you get tired, work one arm at a time.

avoid lowering weights pass your shoulders

CHEST FLYS Remember to keep a slight bend in your arm at the elbow joint, and not to lower the arm below your shoulders. Lift the weights with your palms facing inwards above your chest.

keep your back pushed into bench

LATERAL RAISE This exercise can be performed either seated or standing. Aim to take the weights out to your side, keeping a slight bend in the arm at the elbow joint. You may want to work in an alternate arm motion, or with both arms together.

work with palms either facing forwards or inwards

SEATED SHOULDER PRESS Aim for a full range of motion, lifting the weights from your ears to above your head, bringing the weights in together. You can have your palms facing forward or in towards your head. Keep your feet firmly on the floor to aid balance.

Bent Over 2 Arm Row Commence the exercise with your feet close together, holding suitably weighted dumbbells in each hand, on the outside of your feet, keeping your arms straight, legs slightly bent, with your back straight. Smoothly lift your elbows high, focusing on using your back muscles to lift the weights.

Fitness | Training programs | Another 6 minute workout

This circuit can be performed in a number of different ways, and for best results you should aim to vary the methods to stop your body becoming adapted to your workouts. The circuit should be performed in two sets of three, ideally using a slightly lighter weight for the last three exercises. Minimal rest between exercises should be maintained i.e. only 5 seconds. The goal is to use a medium weight for high repetitions.

Try some of the following methods for performing this circuit.
Timed: Look at doing three sets of all 6 exercises, first time round do 20 seconds of each exercises, then 15 seconds for the last two sets. Depending on the weights that you have, and your own strength capabilities, adjust the time to suit your fitness, and aim to work with only 30 - 45 seconds rest between each sets. Spend this time to shake and stretch your arms. Reps: Use a suitable weight for 20 repetitions for each exercise, then 15, followed by 12. At the end of each circuit rest for 30 - 60 seconds, using this time to give your arms a quick stretch. Weighted: Keep the repetitions the same, i.e. 20, however, at the end of each circuit, drop the weight. For example, start with a 5kg and finish with a 3kg.


This is a sample program from the, where you will find the Internet's largest resource of exercise descriptions, along with a multitude of workouts for all fitness levels for various body areas, why not take a look and give your body the benefits it deserves. BEGINNERS BICEPS WORKOUT WITH DUMBBELLS NUMBER 1 Use the following exercises to help strengthen and develop your biceps muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! The aim of this workout is for beginners to get accustomed to performing a simple selection of biceps exercises. The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. If you are able to perform the exercises with ease, you should aim to either increase the weight or perform a few more reps 3 - 5 maximum, in order to achieve the benefits.

Date . Time . NORMAL CURLS HAMMER CURLS CONCENTRIC CURLS REVERSE CURLS .keep your elbows tucked into your sides keep palms facing each other fully extend your hand downwards have your palms facing downwards

2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets. 2 Sets of 8 - 12 lifts keeping your palms facing each other. 2 Sets of 8 - 12 lifts each side - full range of movement. 1 Set of 10 - 12 slow lifts. Keep palms facing downwards.

NORMAL ALTERNATE HAMMER ALTERNATE STRETCH AFTER EACH EXERCISE .avoid swinging the weights upwards keep your elbows tucked into your side

BICEPS MUSCLES STRETCH 8 - 12 Slow lifts each side - never force the weight up. 8 - 12 lifts each side keeping good technique - full stretch each arm. Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 only. If you click on each image, it will give you a full exercise description.

When beginning any exercise regime, it is wise to have a medical check up, especially if you are overweight, have high blood pressure or been sedentary for a while. The above workout is designed to work all your biceps muscle groups. As a beginner, I would certainly look at reading the notes
strength training. As a beginner your aim should be to establish correct technique whilst lifting a suitable weight. The weight you need to lift, will be as much as is comfortable for the reps outlined, with the last 2 - 3 reps becoming hard but not impossible to lift. For best results you will want to train with weights 2 - 3 times per week for about 30 - 45 minutes, working on 2 or 3 different muscle groups for each workout. Combining C.V. (aerobic exercise) training with your weight training will help develop correct muscle tone, and also a reduction in body fat. Adjust your weights gradually, once you can lift the set number of reps comfortable, take the weight up slightly, bearing in mind that you may not be able to still do the same number of reps as before. Stop immediately if you feel any pain or discomfort whilst lifting, do not work to failure, rest when you need to, either between each exercise for ideally 30 seconds to 2 minutes, and between training sessions. Aim to train with a minimum of a days rest between sessions. Setting goals is a good way to stay motivated, however make sure that they realistic, too many people quit training, as they don't see any results. Results take time, and because they are gradual are often hard to see for yourself. Taking photo's or simple body measurements is a good idea, so that you can monitor your progress every 6 -8 weeks. Record the amount of reps, sets and weight you can lift, with your key aim to be able to move on to a slightly harder program. Staying with the same program week in week out, will only be a maintenance program. In order to develop to become fitter and stronger, you will need to adjust your program, with either new exercise's, or method of lifting. Start with this program, then move onto a slightly harder beginners program 2 then 3. Once you have completed all three programs try the lower / upper body weight training programs. If you are training to develop either muscle tissue or to lose body fat, then reading the notes on nutrition will certainly be beneficial to you.

Rabu, 20 Agustus 2008

Cardiovascular Fitness Programs

Cardiovascular Fitness Programs

Types of Cardio Training

Continuous training

Continuous training involves activities where most energy is supplied by the aerobic system. This is the type of training you would have been doing in Phase 1 (eg, going for a 30-60min walk/run). At this stage you should be able to sustain at least 20-90 minutes of activity. Your training intensity should be 65%-80%Hrmax.

Fartlek training

This form of training involves interspersing short bursts of intense/faster work throughout a continuous activity. It is a great way of introducing more intensive work. The difference between this activity and pure continuous work is that there is a deliberate attempt to increase the intensity which causes a temporary build-up of lactic acid.

For example:

  • You are completing a 20 minute run. Increase your running speed (sprint) until your heart rate reaches 90%HRmax, then slow down to a jog until it reaches 65%HRmax. Repeat this throughout the run. *These HR zones are only used for this example and can be adjusted to suit each individual.

Interval training

This form of training involves alternating periods of activity and recovery. The advantage of this form of training is that it provides greater amounts of exposure to intensive training without incurring excessive fatigue. Greater recovery will occur if you remain walking or moving throughout. This increases the body's ability to remove lactic acid from the muscles, take it back to the liver, and convert it to energy.
A good way to improve your fitness is to work on a 1:1 or 1:2 work to rest ratio.

For example:

  • You are completing a 20 minute training session. After warming up, run hard for 2 minutes then walk for 2 minutes. Complete this 4 times.
  • or

  • You are completing a 20 minute walk. Power walk to the first power pole, then walk slowly to the third, and so on.

You can decrease the rest time or increase the activity during the recovery period, as your fitness improves.

So how often should I be cardio training?

You would have already built a base so regular exercise is no concern for you. The problem can be the increase in intensity with the Fartlek and Interval training. Start by incorporating 1-2 sessions per week of high intensity and 1-2 sessions per week of Continuous training. Extra sessions can be added as you adapt but also include rest days. These will allow your body to recover and improve. They will also reduce the chance of over-training or overuse injuries (eg, plantar fasciitis, shin splints, etc).

Interval Training

Lactic Acid Tolerance and Clearance

Methods of Lactic Acid Tolerance
To get the best out of our training we need to be able to tolerate high levels of lactic acid. This will enable us to perform at higher intensities and sustain it for longer periods.

  • Duration of work: 30sec to 2min
  • Intensity of work: 90-95% of best time for distance
  • Recovery period: 1.5-6min
  • Work-recovery ratio: 1:2 to 1:3
  • Repetitions: 3-12

Methods of Lactic Acid Clearance
Clearance is important because it improves the body's ability to remove the lactic acid from the muscle, transport it via the blood stream to the liver, then convert it back to energy.

  • Duration of work: 5-30sec
  • Intensity of work: 95+ % of best performance
  • Recovery period: 15-150sec
  • Work-recovery ratio: 1:3 to 1:5
  • Repetitions: 5-20

Sample Cardio Fitness Programs

*Always consult your Doctor before starting an exercise program!

Program 1

  • Warm up and stretch for 5-10 minutes.
  • Jog for 100m, walk for 200m.
  • Repeat 5 times.
  • Always complete a warm down before finishing the session.

Program 2

  • Choose a piece of cardiovascular equipment (eg, Bike, Rower, etc.)
  • Warm up and stretch for 5-10 minutes.
  • Complete 2 minutes at 85%, then 2 minutes at 60%.
  • Repeat 4 times.
  • Increase the high intensity section and keep the low intensity section the same as it becomes easier.
  • Always complete a warm down before finishing the session.

Program 3

  • Warm up and stretch for 5-10 minutes.
  • Complete the following intervals 4 times: 1 minute at 90%, 2 minutes at 60%.
  • Increase the high intensity section and keep the low intensity section the same as it becomes easier.
  • Always complete a warm down before finishing the session.

Program 4

Indoor Cardio Circuit:

  • Warm up and stretch for 5-10 minutes.
  • Choose 3 pieces of Cardio equipment (eg, Bike, Treadmill, Rower).
  • Complete 2 circuits of the machines spending 5 minutes on each machine, each time. (eg. 5min on bike, then treadmill, then rower, at the first intensity. Then go through again at the second intensity).
  • Spend first circuit at 60%-70% HRmax.
  • Spend second circuit at 70%-80% HRmax.
  • Always complete a warm down before finishing the session.

Cardio Programs For the Fit Only

Program 1

  • Warm up and stretch for 5-10 minutes.
  • Complete the following intervals 5 times: 4 minute at 90%, 2 minutes at 60%.
  • Always complete a warm down before finishing the session.

Program 2

Indoor Cardio Circuit:

  • Warm up and stretch for 5-10 minutes.
  • Choose 3-4 pieces of Cardio equipment (eg, Stepper, Bike, Treadmill, Rower).
  • Complete 3 circuits of the machines spending 5 minutes on each machine, each time (eg. 5min on bike, then stepper, then treadmill, then rower, at the first intensity. Then go through again at the next intensity, and so on).
  • Spend first circuit at 60%-70% HRmax.
  • Spend second circuit at 70%-80% HRmax.
  • Spend third circuit at 80%-90% HRmax.
  • Always complete a warm down before finishing the session.

Program 3

  • Warm up and stretch for 5-10 minutes.
  • Complete the following intervals 5 times: 400m at 90%, 400m at 60%.
  • Always complete a warm down before finishing the session.

Program 4

  • Warm up and stretch for 5-10 minutes.
  • Complete the following intervals 5 times: 2min at 85%, 2min at 75%.
  • Walk for 10 minutes.
  • Complete intervals again.
  • Always complete a warm down before finishing the session.

Program 5

  • Warm up and stretch for 5-10 minutes.
  • Complete the following intervals 5 times: Sprint 400m then jog until heart rate reaches 70% HRmax.
  • After the 5 intervals, walk for 5 minutes.
  • Repeat intervals.
  • Always complete a warm down before finishing the session.
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Health and Fitness

Health and Fitness Make the Difference Between Living Well and Living

Quality of life is what we all want. Good health helps us achieve a high quality of life. Fitness makes us want to live it every day. If you agree with these three premises, keep reading.

The Purpose of Health and Fitness Tips
To inform you of new developments in the health and fitness fields is our aim. We'll do the research; we have the resources. You get the results. The name of the game is 'current' and 'relevant' for today. Forget all the excess baggage of the so-called fitness gurus.

Become Healthier and Fitter Faster
While we know you are interested in becoming healthier and fitter or maintaining the health and fitness you have, we also know you have limited time to devote to it. We therefore pledge to you a fast, simple method to hop aboard the fitness fast train. Get on track with the facts.

Health Professionals, Medical Doctors and Health and Fitness Writers and Editors Make Up Our Staff
Our staff experience in the booming Health and Fitness field adds up to more than 100 years. Not that anyone is age 100 or even close, but we all plan to live that long. We want to make sure we have company. So we invite you along for the ride. We'll spur you on and help you over the rough spots to your own fitness destination.

Diet and Exercise are Keys to Healthy Living
But you know all this. So our aim is to give you the shortcuts, the little-known tricks and proven methods to help prevent boredom and hopelessness in your quest for good health. Our high tech world has advanced in the fitness field also. In fact, so fast that we want to get the information out to you yesterday. That's what the Health and Fitness Tips Site is all about…the latest up-to-the-minute-in-the-zone information for your health and fitness.

The Health and Fitness Tips Newsletter
Is a free weekly newsletter that is delivered straight to your email box. It's short, to the point, and it's absolutely free. This newsletter contains one weekly health and fitness tip that will get you on the right track. Click here and become one step closer to your health and fitness goals for the year 2002!

10 Essential Health Tips
(The Basics to Practice Every Day)

"He who has health has hope, and he who has hope has everything." -Arabian Proverb

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.


Idealnya cycle steroids, walau untuk beginner sekalipun, merupakan kombinasi dari injeksi dan oral. Karena oral memicu produks IGF-1, sedangkan injeksi memicu reaksi GH itu sendiri. Kombinasi antara IGF-1 dan GH (HGH) itulah yang membuat sebuah cycle steroids itu menjadi lengkap. Jika kebetulan anda seorang pemula yg lagi membaca tulisan ini, saran saya, boleh boleh saja anda memulai cycle hanya dengan oral (takut suntik?), sekedar mendapatkan perasaan dan sensasi memakai steroids. Namun cepat atau lambat, anda harus membulatkan tekad, memupuk keberanian, untuk mencoba injeksi, kelak di masa depan. Analogi nya gampang saja, para pro binaraga saya bisa pastikan, tidak ada yang maju ke medan perang hanya modal oral steroids saja. Saya bisa pastikan, akan selalu ada injeksi didalamnya.

Kalo sudah memutuskan pakai steroids, jangan tanggung tanggung dan jangan bersikap setengah setengah dengan memakai hanya oral saja. Saya maafkan permintaan seperti itu kali ini, karena dulu saya pun takut dengan jarum suntik. Dulu saya muter muter saja di oral, di mulai dari amino tablet, creatine tablet, tribulus capsule, prohormone tablets, pokoknya semuanya tablets. Tapi setelah melihat kiri kanan saya pada pake injeksi semua, tidak cuma oral saja, suatu hari saya beranikan diri tusukkan jarum yang selama ini saya takuti bak kuntilanak itu ke tubuh saya, dan beberapa minggu kemudian, woooowwwww, ruarrrr biasa hasilnya. Sejak itu saya hanya melirik oral sebagai pelengkap saja, menu utama saya adalah injeksi. Now and forever.

Ada banyak merk steroids di pasaran saat ini, resmi maupun pasar gelap. Jadi membuat sebuah cycle itu bukan pekerjaan mudah bagi pemula fitnessmania. Apa yang akan paparkan disini, bisa saja berlainan dengan keyakinan anda. Apa yang akan saya utarakan disini hanyalah contoh saja, tugas anda untuk menyempurnakannya. Apa yang diutarakan disini bersifat sangat mendasar saja, yah lebih baik seperti ini daripada gelap total tidak ada panduan sama sekali.

Cycle steroids untuk pemula ini ibaratnya kursus setir mobil yang di dampingi instruktur di samping kursi mobil anda. Anda duduk di mobil, mobil di jalankan, sesekali arah mobil menjadi ngaco gak karuan, lalu ada instruktur yang mengoreksinya. Kursus itu biasanya berlangsung seminggu. Setelah itu, anda dapat SIM dan mulai nyetir sendiri di jalanan. Tak jarang anda nyerempet sana nyerempet sini, yang parah kadang tabrakan tak terelakkan.

Cycle steroids juga gak jauh beda dengan analogi itu. Jika saya berikan cycle yang perfect disini, maka namanya bukan beginner lagi, tapi sudah skala advanced, karena cycle yang perfect melibatkan begitu banyak jenis drugs yang akan membuat imajinasi dan otak anda meledak, gak cuma itu, bukannya sombong, tapi saya ragu dompet anda mampu menuruti cycle ideal / advanced yang dimaksud. Bukannya menggurui, banyak dari mereka yang ngaku nya advanced steroids users, tapi setelah saya pelajari, tetap saja menyimpan kekurangan sana sini didalamnya. Itu advanced loh?! Advanced mustinya udah ngerti lah bolong nya di mana mana aja, tapi yah kenyataannya gitu, tetap saja ada yang bolong. Hanya mereka yang genetik nya bagus sajalah yang bisa berhasil walau cycle nya banyak kelemahan sekalipun. Jadi faktor sukses bukan terletak pada steroids semata, tapi genetik juga menentukan.

Sama kayak setir mobil, namanya saja beginner, pasti banyak kekurangan. Skill setir mobil nya basic sekali. Demikian pula dengan cycle beginners, drugs drugs yang ada didalamnya sangat minim sekali, itulah sebabnya affordable (terjangkau) oleh kebanyakan beginner fitnessmania. Jadi kalo kebetulan anda seorang advanced steroids users baca tulisan saya dan melihat banyak kelemahan didalamnya, yah wajar toh. Kembali ke analogi setir mobil itu. Kalo saya turuti semua kemauan anda, saya takut anda tak lagi menganggap nya sebagai beginner cycle, karena otomatis akan bermunculan daftar list drugs yang harus anda penuhi, tak jarang akan di paksakan injeksi juga didalamnya. Banyak fitnessmania beginner yang ciut nyali nya begitu melihat banyak drugs list didalamnya. Konotasi beginner tak lagi ada gunanya kalo begitu caranya.

Saya gak langsung nyemplung ke cycle beginner yang di maksud, karena saya pengen kita menyamakan persepsi dulu disini, mengenai apa itu beginner cycle yang sebenarnya. Pokoknya ingat saja analogi kursus setir mobil tadi. Okay?? Jadi jangan harap dengan menjalani cycle beginner itu, serta merta menjadikan anda seorang pembalap F1 tingkat internasional, gak mungkin la yauw. Tapi yah at least anda bisa merasakan seperti apa sih steroids itu, seperti apa sih rasanya naik mobil. Gitu lah analogi nya, sama aja. Dibandingkan mereka yang gak pernah pegang setir, saya jamin anda akan bersyukur karena mengenal steroids dalam program latihan gym anda. Bersyukur karena setelah semua latihan keras yang anda jalani di gym dan tadinya anda harapkan bisa memberi hasil seperti yang ada di benak dan impian anda, tiba tiba anda mulai rasakan perubahan pada fisik anda, kayak Spiderman kala baru pertama kali tergigit labalaba super, besok paginya pas ngaca di cermin, loh kok udah ada otot otot kecil yang imut imut itu? Wekekekekekekek. Nah anggap saja labalaba super itu adalah steroids nya. Bedanya, anda gak boleh malas di gym, harus lebih serius latihan ketimbang sebelum pakai steroids. Serius artinya bukan latihan berjam jam di gym atau sebangsanya, tapi kualitas nya itu loh yang musti di tingkatkan. Contoh, jika anda latihan dumbell curls buat biceps, tapi selama ini gak pernah merasakan kontraksi di otot biceps anda, gak pernah merasakan sensasi rasa panas dan keras di otot biceps anda, gak pernah naikkan beban (dari tahun Soekarno sampai skarang, bebannya itu itu aja), itu artinya kualitas latihan anda payah. Nah hal hal kayak gitulah yang mustinya udah gak boleh terjadi lagi jika anda pakai steroids. Sayang duit nya, sayang badan anda pula. Hanya mereka yang pro di natural sajalah yang berhak pake steroids.

Ok kita langsung mulai aja ke pembahasan inti. Menggabungkan lebih dari 1 drug steroids ke dalam sebuah cycle, itu di namakan stacking. Tujuannya? Yah biar lebih pancen oye hasilnya. Kalo untuk beginners, musti di cari jenis drugs yang tidak terlalu keras. Atau pakai kombinasi drug keras di stacking dengan drugs yang tidak terlalu keras. Atau drugs yang sedang sedang aja, di gabung dengan drugs lain yang juga tidak terlalu keras.

Kalo mo ngedein badan, musti pilih jenis drugs yang kuat androgen nya. Misal testosterone, dianabol, anadrol. Kalo mo buang lemak sebanyak mungkin, musti pilih jenis drugs yang kuat anabolik nya, kayak deca misalnya. Masalahnya, kadang produksi testosterone di testis anda juga akan menurun, itu di tandai dengan turunnya libido pula. Jika anda bergenetik buruk, di pastikan anda akan alami hal itu, dan karenanya saya sarankan untuk menyisipkan androgen didalam stacking anda, agar anda tetap perkasa di mata istri dan ceweq anda. Biar mereka mengira, anda bisa kayak Peter North bintang bokep pujaaan saya itu, karena latihan di gym, hahahhahahaha, what a fool.

Dari meja saya ini, jelas saya gak bisa kontrol sekeras apa latihan anda. JIka anda kurang keras latihannya, besar kemungkinan dosis kecil yang saya anjurkan disini sekalipun, akan berdampak pada aromatisasi (proses konversi kelebihan testosterone menjadi estrogen). Untuk itu, anda wajib menyimpan Proviron dan Nolvadex dalam stok kotak obat anda.

Jika anda masih beginner, sedapat mungkin hindari Proviron dan Nolvadex, karena anda berada dalam kejar setoran, musti gedein badan secepat dan sebanyak mungkin, dan memakai proviron nolvadex bisa menghambat tujuan itu. Jika ada aromatisasi, saran saya sih, so what geto loh. Biarin aja lah. Biarkan itu jadi PR kelak di kemudian hari kala anda sudah gede sekali badannya, baru kita dealing dengan PR itu. Oya, bagi yang belum tahu, aromatisasi itu identik dengan gemuk. Sebaliknya, saya pribadi menganggap, menjadi gemuk itu sebuah keuntungan bagi mereka yang lagi bulking, lebih mudah menambah massa otot dalam keadaan gemuk ketimbang kurus. Ceritanya panjang lah. Lagi lagi berkaitan dengan endocrine anda juga. Sebagai pengganti proviron nolvadex, saran saya, sisipkan testosterone dosis rendah ke dalam stacking anda, itu akan menyelesaikan masalah.

Nah dari cerita diatas, anda tahu sendiri jika cycle beginner sekalipun, pada akhirnya akan membutuhkan injeksi dosis rendah juga (testosterone). Kecuali anda gak keberatan dengan aromatisasi tadi, mungkin injeksi tak di perlukan para beginner.

Bukan sebuah keharusan jika anda musti pake lebih dari 1 drugs secara bersamaan. Adalah kalangan atlit yang berhasil menemukan dalam proses coba coba mereka sendiri, bahwa kombinasi A dan B ternyata efektif sekali hasilnya. Dan itulah yang di adopsi para beginner yang gak sabaran. Beginner tetap bisa mendapatkan hasil yang memuaskan (untuk skala beginner tentu saja) hanya bermodalkan satu jenis drug saja. Beginner bisa saja dapat hasil hanya bermodalkan testosterone, dianabol, atau anadrol saja, tanpa di barengi drug kedua, ketiga, dan seterusnya. Biasanya beginner yang sudah kenyang merasakan pakai hanya 1 jenis drugs, dan pengen merasakan sensasi baru latihan gym sajalah yang memutuskan memakai steroids dosis tinggi dan multi stacking, plus di dorong oleh kebutuhan untuk tetap memiliki fisik super untuk jangka lama.

Isu soal dosis yang tepat juga bervariasi, dosis ideal bagi si A belum tentu sama dengan si B. Demikian pula didalam beginner sekalipun. Walau sama sama beginner, belum tentu dosis yang sama bisa di pakai. Genetik orang beda beda sih, susah menentukannya kecuali kalau mau coba coba sendiri dan belajar dari pengalaman. Nah itulah steroids, sama kayak diet, anda harus coba sendiri sebelum tahu dosis yang cocok buat anda. Teori saja tak akan ada gunanya.

Jadi jika anda baca cycle yang menyarankan drugs A itu 50-100mg, itu artinya genetik anda punya 2 kemungkinan, bisa cocok di 50mg, tapi bisa juga baru cocoknya di 100mg. Tugas anda untuk coba sendiri dan cari tahu sendiri. Publisher biasanya hanya bisa berikan kisaran range nya saja. Bahkan saya sendiri sekalipun tidak punya solusi untuk segala hal di dunia steroids ini. Hingga kini sekalipun, cara kerja tubuh manusia itu masih misteri, bahkan bagi dokter steroids sekalipun. Inilah final frontier dunia fitness, hanya mereka yang berani sajalah yang berpeluang menerima hasil jauh di luar impian kebanyakan banyak orang.

Jeleknya pakai oral (sesuai kemauan kebanyakan fitnessmania beginner) adalah kebanyakan steroids oral itu dari jenis 17 alpha alkylated, yang artinya sangat keras untuk organ internal anda. Jadi jika para beginner berpikir, oral lebih aman dan nyaman ketimbang injeksi, itu salah besar.

Jika oral lebih keras ketimbang injeksi, mungkin anda mulai mikir, kalo gitu pake injeksi ajalah ketimbang oral. Itu juga salah besar. Oral dan injeksi masing masing bekerja sinergi saling mengisi kekurangan satu sama lain.

Kalo oral harus dimakan tiap hari, maka injeksi tidak harus sesering oral, bisa seminggu sekali, maksimal seminggu 3 kali. Jadi injeksi lebih praktis.

Karena oral itu keras, maka kebanyakan di patok masa pakai maksimal 8 minggu saja. Tapi kebanyakan pro binaraga menolak saran itu, karena tuntutan profesi mengharuskan mereka kejar setoran dan harus tampil prima sepanjang tahun nonstop, karenanya mereka selalu rajin medical checkup.

Untuk jenis injeksi, (tidak semuanya), biasanya durasi nya lebih lama dari 8 minggu karena efeknya biasanya bertahap, tidak serta merta drastis, karenanya durasi tepat untuk injeksi biasanya berkisar 3-4 bulanan lah. JIka kurang dari itu, biasanya tidak memuaskan hasilnya (tidak memberi inspirasi).

Plus mayoritas steroids yang ada saat ini 100% reversible, yang artinya efek samping nya bisa di sembuhkan hingga ke kondisi normal lagi. Jadi saya tidak takut melakukan full year steroids cycle. Apalagi low dose. Tapi buat beginnner, saya tidak menyarankan full year cycle seperti itu, karena anda harus belajar juga cara memulihkan badan pasca pakai steroids hingga ke kondisi normal, plus saya tidak mau anda mengalami side efek seperti libido dll itu. Hanya mereka yang bersedia hidup berdampingan dengan side efek sajalah yang bisa memakai full year cycle itu. Saya berani full cycle year karena saya sudah menyempurnakan teknik PCT yang ada dan sudah saya coba dan berhasil. Bagi beginner, adalah tugas anda untuk mencari tahu PCT anda sendiri, dan belajar bertanggung jawab atas badan anda sendiri. Saya sengaja tidak berikan PCT saya, karena saya tak mau bertanggung jawab atas badan anda anda juga.


Week 1 = 20mg dianabol/day
Week 2 = 30mg dianabol/day
Week 3 = 40mg dianabol/day
Week 4 = 30mg dianabol/day
Week 5 = 20mg dianabol/day
Week 6 = 100mg clomid/day
Week 7 = 50mg clomid/day
Week 8 = 50mg clomid/day

Total requirement = 200 tabs dianabol, 30 tabs clomid

1) dosis dianabol musti di bagi antara pagi, siang, dan malam
2) clomid untuk memulihkan testosterone testis anda
3) clomid di makan terpisah antara pagi dan malam, bersama dengan meal


Week 1 = 200mg Andriol/day, 15mg Winstrol/day
Week 2 = 240mg Andriol/day, 20mg Winstrol/day
Week 3 = 280mg Andriol/day, 25mg Winstrol/day
Week 4 = 280mg Andriol/day, 25mg Winstrol/day
Week 5 = 240mg Andriol/day, 20mg Winstrol/day
Week 6 = 200mg Andriol/day, 15mg Winstrol/day
Week 7 = 100mg clomid/day
Week 8 = 50mg clomid/day
Week 9 = 50mg clomid/day

Total requirement = 252 tabs andriol, 168 tabs winstrol 5mg, 30 tabs clomid

Mendapatkan Perut Six-pack

Anda mungkin sudah tahu bahwa six pack sendiri sudah ada pada kita. Hanya saja kalau persentase body fat kita masih tinggi (di atas 15%) maka six pack tidak akan kelihatan jelas bentuknya karena tertutup lemak alias one big pack only. Jadi, perut anda akan mulai kelihatan six packnya kalau persentase body fat anda ada di bawah 15% dan akan jauh lebih detil jika masuk kisaran 10% ke bawah. Semuanya itu hanya bisa dicapai dengan kombinasi diet yang benar dan pola latihan beban dan kardio yang tepat, yaitu:

1) Pola makan dengan menu makanan sehat yang tinggi protein, cukup karbohidrat kompleks dengan nilai glikemik rendah-sedang yang lambat serap dan berserat tinggi, dan sedikit lemak baik, yang dikonsumsi dengan frekuensi makan yang tinggi tapi dengan porsi yang lebih kecil sebanyak 5-6 kali makan per hari, dan akhirnya dilengkapi dengan nutrisi mikro (multi vitamin dan mineral) yang akan membantu proses semua reaksi kimia dalam tubuh termasuk proses metabolisme makanan.
2) Latihan beban dan kardio dengan intensitas yang paling sesuai dengan tinggi dan berat badan serta persentase lemak anda. Intensitas tinggi yang dikenal dengan sebutan High-Intensity Interval Training sekitar 20 menit pada latihan kardio yang dilakukan setelah sesi latihan beban selesai, akan membantu mempertahankan otot tetap dalam keadaan anabolik karena dilakukan dalam waktu yang lebih singkat, sehingga tubuh cenderung dapat terhindar dari kondisi overtraining. Ini lebih berguna bagi orang yang kadar lemaknya rendah sampai sedang yang ingin mempertahankan/menaikkan berat badannya. Sedangkan intensitas rendah-sedang pada latihan kardio yang mengacu pada ukuran sekitar 60%-70% dari maximum heart rate/MHR (note: MHR adalah jumlah denyut jantung maksimal per menit yang didapat dari rumus "220-usia" untuk pria) akan lebih efektif membakar lemak pada orang yang kadar lemaknya masih tinggi, namun efek sampingnya tubuh menjadi rentan terhadap kondisi overtraining. Hal ini disebabkan latihan kardio harus dilakukan dalam waktu yang lebih lama untuk mencapai level pembakaran lemak yang signifikan, padahal sebelumnya kita sudah latihan beban. Saat kondisi overtraining terjadi karena suplai energi dalam tubuh sudah habis, maka tubuh juga akan membakar protein otot untuk dijadikan sumber energi baru, padahal konsep yang dikehendaki semula kita seharusnya membakar lemak menjadi energi, bukan protein otot menjadi energi, dan bukan pula ke-dua2-nya. Oleh karena itu, latihan beban pada orang yang kadar lemaknya masih tinggi tidak boleh terlalu lama sehingga bisa lebih fokus ke latihan kardio setelah sesi latihan beban selesai tanpa harus mengalami overtraining. Jadi, metode latihan kardio yang berperan vital dalam menciptakan munculnya six pack tadi haruslah disesuaikan dengan kondisi tubuh orang yang bersangkutan, apakah body fatnya sudah rendah atau masih tinggi untuk menentukan apakah latihan kardio perlu diprioritaskan atau tidak.
3) Rajin melatih perut anda minimal 2 hari sekali untuk lebih memperjelas dan mengeraskan definisi six pack anda. Latihan six pack yang populer adalah variasi dari crunches (lying crunches, rope with cable crunches dan machine crunches), leg raises (seated leg raises, lying leg raises dan hanging leg raises), dan decline sit-up. Sedangkan untuk otot perut samping (sifatnya optional) anda bisa berlatih jenis crunches lainnya seperti lying oblique crunches dan standing oblique "cable or dumbbell" crunches. Pilihlah 3 jenis latihan dari 3 variasi latihan perut pembentuk six pack tersebut (crunches, leg raises dan decline sit-up) tiap kali anda berlatih. Untuk permulaan, bila anda belum pernah berlatih sebelumnya, maka lakukanlah masing2 jenis latihan dalam 3 set dengan repetisi 15-20 saja. Ubah pilihan jenis latihan tiap kali anda melatih perut. Yang penting anda harus fokus sehingga bisa merasakan kontraksi otot pada puncak gerakan. Hembuskan napas pada saat kontraksi maksimum terjadi dan tarik napas saat tubuh kembali ke posisi awal. Perlahan2 berusahalah menambah repetisi sedikit demi sedikit selang 2-3 minggu atau sesuai dengan kemampuan anda, dan coba tetapkan sendiri berapa repetisi maksimum yang bisa anda capai dalam keadaan tetap merasakan kontraksi otot yang benar. Jika anda sudah tidak dapat merasakan kontraksi otot perut maksimum pada repetisi tertentu, itu berarti otot perut anda sudah lelah dan tidak bisa dipaksakan untuk menambah repetisi lagi. Dari sini anda akan belajar menetapkan dan meningkatkan repetisi maksimal dari waktu ke waktu.

Mengenai contoh jenis2 makanan baik adalah seperti di bawah ini. Konsumsilah dalam porsi sedang dalam 5-6 kali makan sehari agar metabolisme tubuh menjadi lebih aktif sepanjang hari dan penyerapan nutrisi menjadi maksimal.

Jenis2 makanan yang mengandung karbohidrat dengan indeks glikemik yang rendah-sedang (nilai GI sedang adalah antara 56-69 dan rendah adalah 55 ke bawah) yang sifatnya: berserat tinggi, mengenyangkan, lambat diserap tubuh untuk dijadikan gula, mempercepat metabolisme tubuh dan tidak membuat hormon insulin anda menjadi tidak stabil atau melonjak tinggi ketika kita menyantap makanan ini. Contohnya: nasi merah, ubi, roti gandum utuh, singkong, oatmeal, pasta; kacang2-an seperti kacang polong, kacang hijau, kacang merah; buah2-an dengan rasa manis sedang dan berserat tinggi seperti apel, pepaya, tomat, pear, belimbing, bengkoang; sayur2-an terutama brokoli, wortel, buncis, taoge, dan sayur2-an hijau seperti sawi, bayam, kangkung, pok cai.

Jenis2 makanan dengan kandungan protein tinggi dan rendah lemak yang disajikan dengan direbus, dikukus atau dibakar. Contohnya: daging sapi has dalam/tenderloin/top sirloin yang rendah lemak (lean meat), dada ayam tanpa kulit, dada kalkun tanpa kulit, ikan salmon, tuna, sardin, mackerel, putih telur, tahu dan tempe, keju cottage rendah lemak, yoghurt rendah lemak, susu kedelai.

Jenis2 lemak baik (monounsaturated dan polyunsaturated fatty acid). Contohnya: minyak bunga matahari (sunflower oil), minyak bunga canola (canola oil), minyak zaitun (olive oil), minyak biji kapas (flaxseed oil), minyak kedelai (soy bean oil), minyak kacang tanah (peanut oil), minyak ikan (fish oil).

Bodybuilding For Beginners

Bodybuilding Tips For Beginners

As an amateur, it is necessary to join a proper gym, so as to seek proper bodybuilding tips for beginners from a trained coach. If you go about carrying out the beginner bodybuilding workout in an improper manner, it can give rise to distinctive kinds of health problems that can become a serious cause of concern in future.

Here are some tips on amateur body building:
  • The first and foremost thing is to look out for a clean, well-equipped gym that is nearby to your place, where the overall ambience is good.
  • Set realistic goals for yourself and then slowly get on to higher intensity workout levels. First strengthen your muscles and then work towards building them.
  • Find training partner with whom you can hold a healthy competition, because that will help in motivating you to workout harder.
  • Before working on your muscles, perform some basic warm up light cardio stretches, as it will enhance your body flexibility and also minimize the risk of any sort of injury.
  • Keep breathing, while doing your bodybuilding workout, as it helps in supplying oxygen to the body that is essential for muscle growth.
  • For good results, exercising alone won't help. There is a need to maintain healthy eating habits and consume a balanced diet that incorporates food items in such combinations, that you get all the necessary nutrients, required by the body. Well, for muscle growth, the necessary nutrients are proteins, carbohydrates and fats. But then that does not mean, you should not take vitamins and minerals. Nutrients can be mixed in different proportions, depending upon factors like your body weight, fitness goals etc. Keep a check on your food intake and see to it that you eat nutritious foods.
  • Amateurs can consume protein powder supplement, so as to achieve lean muscle mass. Protein shakes are also a great alternative.
  • Complement your bodybuilding workout with some aerobic exercises, as they burn the extra calories and also ensure the health of your heart.

Bodybuilding Nutritional Supplement

Bodybuilding is not a one-day activity and requires a constant hard work, to achieve the desired results in the form of a great physique. Bodybuilding fitness supplements are very hot and happening and in the contemporary times, they are sailing smoothly virtually in every bodybuilder's cupboard. But in this scenario, where the craze of achieving a muscular body, through body building supplements has created bizarre all over, people have started relying completely on these muscle-enhancing drugs, without realizing their harmful effects on health.

But, also, there are some natural body building supplements that fasten the process of your muscle building, thus enabling you to achieve your ultimate goal faster. The reservoir of bodybuilding nutritional supplements is a real comprehensive one, encompassing supplements like proteins, meal replacement powders, creatine, vitamins etc. Protein supplements play a vital role in your muscle building, so it's like a must to incorporate protein food supplement in your meal. The most popular protein supplements among athletes are whey, soy, egg and casein. Due to strenuous workout, body builders need more proteins than the average man.

Vitamin consumption is of prime importance, as they help in converting food into energy. Consuming minerals is important, because they ensure that your brain receives correct signals from your body. Natural muscle-building supplements occupy an important position, owing to the fact, that they provide the nutrients required by the body for muscle growth, which our food is not able to provide, because many a times, due to cooking, the nutritional value of the food is largely reduced. It is here, that these nutritional supplements come to play a major role. So, consume healthy body building supplements and head your way towards achieving a fabulous body, worth showing off.

Diet For Body Builders

Professional bodybuilders boast off their good physique and they attribute the credit to their tough workout and carefully planned nutritional diet. But as studies indicate, there are many myths about the body building nutrition. To say for example, it is thought that sodium helps in muscle expansion by pulling water into the muscle cells, but as of now there is no surety as to whether it holds true or not. In fact, the studies reveal that sodium simply gets dumped in the urine.

Well, as far as the diet for body builders is concerned, there is a need for consuming balanced muscle building food because consuming supplements alone won't help. The food items that the body builders consume, should be planned in such a manner that they help in muscle gaining and not in weight gain. The daily calorie requirement of body builders should be approximately 2500 calories per 100lbs body weight.

Ideally the body building diet should include food items that contain all categories of nutrients. It is essential to consume all the nutrients then be it proteins, carbohydrates or fats. Different items that bodybuilders can consume for the intake of proteins are: lean meat, fish, eggs, milk, nuts etc. For carbohydrates, brown rice, potatoes, whole meal bread, fresh fruits and vegetables can be consumed. But white flour products are a total no.

Foods that are rich in fats and essential fatty acids are oily fish, flaxseed oil, olive oil, avocado, cottage cheese and nuts. Choose these muscle-building foods in different combinations and eat small five to six meals a day. Processed foods and junk foods are not meant for bodybuilders. Also you should avoid high sugar content foods like fruit juices. Prefer not to consume carbohydrates three to four hours before going off to sleep. If you follow these diet tips sincerely, you are surely going to succeed in your mission of gaining muscles that you would love to flaunt.

Natural Bodybuilding Secrets

These days, innumerable varieties and brands of body building supplements are hitting the market and are gaining popularity among the youth. But it is always advisable to try out natural bodybuilding secrets that can enable you to get the desired muscles in a natural manner, without depending upon unhealthy muscle enhancing drugs, which can lead to several health hazards. Read further to explore information about bodybuilding natural nutrition…

Natural body building and fitness are directly proportional to each other, in the sense, if you choose the path of natural body building, it will also ensure your health fitness. If you wish to have the muscular body that attracts attention, then it's like a must to follow a strict regimen of carrying out regular bodybuilding workout and consuming muscle enhancing natural food supplements like whey proteins.

It is vital to set goals for yourself, because if your goal is there in your mind, it becomes easier to decide as to how much effort has to be put in. To say, for example, if you want to build muscles for participating in some competition, then definitely, there is a need to put in extra efforts. When you feel like skipping your exercise, then remind yourself of your goal and don't allow your heart to overpower your mind.

Eating proper nutrition is of extreme importance, as it helps a great deal in burning your calories on one hand and building your muscles on the other. You should consume about 17-19 calories per lb of body weight for muscle gaining. Your food intake should be such that, 30% of calories should be contributed by proteins, 50% by natural carbohydrates and 20% should come from fats. Processed foods and foods containing high sugar content should be avoided. Make it a point to consume 1 gram of protein per lean pound of body weight per day, at any cost.

As far as natural bodybuilding workout is concerned, carry out the basic exercises, that people have been doing till now and never commit the mistake of over training, because excess of everything is bad, so, go slow and steady. Each muscle needs to be worked, but only once per week. So, if you work on the same muscle again in a week and that too at the expense of some other muscle, then it won't do any good to your body. So, adopt natural bodybuilding and give it your best shot and the success would be undoubtedly yours.

Bodybuilding Protein Supplements

Proteins are needed by the body to repair the tissues and to build muscles. If there will be inadequacy of proteins in your body, then the body will use the proteins for carrying out the routine bodily functions, virtually leaving no proteins left to be used for the purpose of muscle building. Not only that, it also has an adverse effect on your body immune system. This gives rise to the need to consume nutritional protein supplement, thus paving way for fastening your bodybuilding program. Read further to explore information about protein supplement benefits…

Bodybuilders must consume at least 1-2 grams of proteins per pound of lean bodyweight, so as to ensure that they have taken their minimum protein intake. Bodybuilding protein supplements are made up of amino acids that are basically used in building body muscles. As far as the popular protein supplements are concerned, it is the whey, egg, soy and casein products that make the top score.

Whey protein supplement is just apt for post workout session, because that is the time, when your body needs proteins and whey gets quickly digested. Egg protein is good for health and takes about 1.5-3 hours in digestion, so you can consume them anytime. Soy protein is the best option available to people following vegetarianism. Casein products can be used before going to bed, as they take little longer in digesting. Also, there are blended protein supplements, that contain the above mentioned protein supplements in different proportions.

So, make these natural protein supplements an integral part of your meals and see their miraculous effects on your body.

Selasa, 19 Agustus 2008

Diet & Nutrition

Healthy Diet

Basics of a Healthy Diet

What’s in a healthy diet? It’s hard to know these days, isn’t it? Regardless of the type of diet you eat, most all nutrition professionals agree on three basic concepts:

Balance. Providing balance in your diet involves an intentional inclusion of different foods in proportion to each other based on the value that each food has to your total goal. For some, food choices might include a specific macronutrient balance. Most health organizations recommend a diet consisting of a balance from Carbohydrate at 55-65%, Protein at 10-15% and Fats at no higher than 30% of total calories. Other programs sometimes recommend that the nutrient balances be altered to a 40: 30: 30% or 75: 15: 10% Carbohydrate: Protein: Fat total calorie percent balance, respectively. Lastly, balance refers to choosing healthier foods more often than foods that are less healthy.

Moderation. With obesity incidence growing at epidemic rates, one of the biggest concerns for Americans should be portion control. Moderation first involves learning how much food is enough and how much is too much. Many dieting programs are very successful simply because they are very good at helping clients learn to plan food portion sizes appropriately. Because the feeling of fullness in the stomach can take as long as twenty minutes to register to the brain, it is important to regulate how much food is ingested before waiting for a full-feeling. Moderation, therefore, also involves learning the distinct difference between hunger satisfaction and fullness.

Variation. The best healthy diet involves the inclusion of several food-types. The primary reason for this is health. Including a wide-variety of foods increases your likelihood of obtaining the required amounts of essential nutrients. It is well recognized that vitamin and mineral composition is food-specific. While some fruits are high in vitamin C, they are low in Calcium. Also, variation helps to avoid food-boredom: trying new foods can be interesting and exciting.


Cereals And Wholegrain Foods

Humans have been enjoying grain foods for at least the past 10,000 years. Grain foods, which include cereals, are dietary staples for many cultures around the world. Current research around the world is discovering the many and varied health benefits that cereal foods can offer, particularly in reducing the risk of diseases such as coronary heart disease and breast or colon cancers. Common cereal foods include bread, breakfast cereals, cereal grains (such as oats, rice and barley), crackers, flours and pasta.

Nutritional content of cereals
Cereals provide a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:

Cereals And Wholegrain Foods

Humans have been enjoying grain foods for at least the past 10,000 years. Grain foods, which include cereals, are dietary staples for many cultures around the world. Current research around the world is discovering the many and varied health benefits that cereal foods can offer, particularly in reducing the risk of diseases such as coronary heart disease and breast or colon cancers. Common cereal foods include bread, breakfast cereals, cereal grains (such as oats, rice and barley), crackers, flours and pasta.

Nutritional content of cereals
Cereals provide a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:


  • Low in fat
  • Cholesterol free
  • High in both soluble and insoluble fibre
  • An excellent source of carbohydrates
  • A significant source of protein
  • A good source of vitamins E and B-complex
  • A good source of many minerals - such as iron, magnesium, phosphorus and zinc.

    A host of protective chemicals
    Wholegrain cereals contain many different phytochemicals that researchers have linked to significant health benefits. These phytochemicals include:

  • Lignans - a phytoestrogen that can lower the risk of coronary heart disease, and regress or slow cancers in animals.
  • Phytic acid - reduces the glycaemic index of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon
  • Saponins, phytosterols, squalene, oryzanol and tocotrienols - have been found to lower blood cholesterol.
  • Phenolic compounds - have antioxidant effects.

    Coronary heart disease
    Cereal fibre offers greater protection against the risk of heart attack than the fibre from fruits and vegetables. A heart attack is almost always preceded by a condition called coronary heart disease. Over the years, fatty deposits or 'plaques' build up inside one or both of the coronary arteries (atherosclerosis). This constant silting narrows the artery, until a blood clot blocks the passage of blood altogether. Too much blood cholesterol contributes to atherosclerosis. Regularly eating cereals that are rich in soluble fibre, such as oats and psyllium, has been found to significantly reduce the amount of cholesterol circulating in the bloodstream. Eating just 3gm of soluble fibre from oatbran lowers the blood cholesterol by as much as two per cent.

    There is evidence that eating foods that are slowly digested and high in soluble fibre might reduce the risk of developing non-insulin dependent diabetes, by reducing the need for large quantities of insulin to be released into the bloodstream. Cereal fibre has been shown to be particularly protective against this condition. It is preferable for diabetics to consume wholegrain cereal products rather than refined cereals, due to the higher glycaemic index of refined cereal products.

    People who are obese tend to have energy-dense diets. High fibre foods, such as wholegrain breads and cereals, can be an effective part of any weight loss program. They take longer to digest and create a feeling of fullness, which discourages overeating. They also help to lower the energy density of the diet. Cereals are also naturally low in fat.

    Constipation and diverticular disease
    High fibre foods, such as wholegrain cereal products, increase movement of food through the digestive tract. The result is increased stool bulk, softer, larger stools and more frequent bowel action. This increased bowel action provides a good environment for beneficial bacteria, while at the same time decreasing levels of destructive bacteria. A high fibre diet including both soluble and insoluble fibre has been associated with decreased risk of colon cancer and diverticular disease.

    Other health benefits
    There are many health benefits that have been linked to a diet high in grain foods, for example:

  • A reduced risk of many different types of cancers, including those of the colon, stomach and breast.
  • A strengthened immune system, because wholegrain cereals are high in vitamin E, zinc and certain phytochemicals.
  • A reduction in the incidence of rectal polyps, particularly if oatbran is eaten regularly.
  • Protection against the development of diverticular disease, which is characterised by herniated pockets in the intestines.

    Too many refined cereals pose health risks
    When a cereal is processed to remove the bran and wheat germ, many of the vitamins, minerals and phytochemicals are lost. The refined cereal, such as white flour, generally has a higher glycaemic index than its wholegrain counterpart. This means that consuming refined cereals causes a sharp rise in blood sugars, demanding a strong response from the pancreas.

    A diet full of high glycaemic index foods has been linked to the development of diabetes. Studies have also found that people who eat large amounts of refined cereals do so at the expense of more nutritious foods like fruits and vegetables. This increases the risk of certain diseases, such as some types of cancer.

    Things to remember:
    Cereals and wholegrain foods can reduce the risk of developing certain diseases, including coronary heart disease, colon cancer, diabetes and diverticular disease.

    A high intake of refined cereals has been linked to diabetes and some types of cancer.

  • Cholesterol Lowering Foods

    Cholesterol Lowering Foods
    'Functional' for your heart

    For years, a "healthy diet" has been largely defined by foods that should be avoided. We've learned to (try to) stay away from potato chips, cookies and virtually everything else that tastes good. Now, the focus may be about to shift toward foods you should work to include in your diet. When major food manufacturers introduce new, specially engineered product lines, their message may be: Eat our cereals, pastas, and even cookies and potato chips as part of your healthful diet.

    These new products, enhanced with natural ingredients, are being called "functional foods." According to the American Dietetic Association (ADA), functional foods may provide specific health benefits beyond basic nutrition when consumed as part of a varied diet. Many of the first functional foods to hit the shelves will tout the ability to lower cholesterol, a major contributing factor in cardiovascular disease, the leading cause of death in the United States and other industrialized countries.

    However, you don't need to wait until functional foods reach supermarket shelves to make your diet more heart-healthy. "The idea of functional foods came, in part, from understanding which components in natural foods help lower cholesterol, such as soluble fiber, soy protein and plant sterols," says Tu T. Nguyen, M.D., an endocrinologist at Mayo Clinic, Rochester, Minn.

    A careful review of what's already in your kitchen may reveal a ready cholesterol-fighting menu.

    Natural foods

    Natural foods fight cholesterol in a number of ways. Although dietary supplements are available for many of these natural substances, they are generally not as effective as the real thing.

    Consider increasing your intake of foods containing the following cholesterol-lowering components:

    Soluble fiber
    We've all heard the phrase, "An apple a day keeps the doctor away." But did you know that adage also holds true for lentils? Apples and lentils are both rich in soluble fiber, which regulates your body's production and elimination of cholesterol. Other good sources of soluble fiber include dried beans, peas, barley, citrus fruits, carrots and oats. Products containing lots of rolled oats and oat bran were the first to receive approval from the Food and Drug Administration (FDA) to boast on their labels that they may reduce the risk of heart disease when combined with a diet low in saturated fat and cholesterol. However, in order to reap the cholesterol-lowering benefits of oats, you must eat a sizable portion — the equivalent of about 3/4 cup of raw oatmeal each day.

    Scientists first suspected a connection between soy and lower cholesterol levels after observing that people in Asian countries where diets contain much more soy than in the United States — have significantly lower levels of heart disease than Americans. Experts believe natural soy compounds called isoflavones act like human hormones that regulate cholesterol levels. A 1998 study concluded that regular consumption of soy isoflavones may reduce total cholesterol levels by up to 10 percent.

    A minimum of 25 grams of soy protein must be consumed daily in order to reap optimal cholesterol-lowering benefits. Good sources of soy protein include soy milk, tempeh, tofu, and textured soy protein, a main ingredient in many meat substitutes.

    Researchers have found that, in general, the more fish people eat, the less coronary artery disease they have. Fish contain high concentrations of a unique type of fat, omega-3 polyunsaturated fatty acids (PUFAs). In addition to lowering blood fats (triglycerides), studies suggest that omega-3 PUFAs make the blood more slippery and less likely to clot.

    A unique study completed in 1997 provided compelling evidence that eating fish can reduce blood cholesterol levels. Researchers studied people in two African villages located 40 miles apart. People from both villages had very similar lifestyles, but their diets were quite different. While one group ate a fish-heavy diet, the other group ate a healthy vegetarian diet consisting largely of rice and maize. Researchers found that the villagers who ate lots of fish had lower cholesterol than the vegetarians. The American Heart Association recommends eating fish two or three times a week.

    Plant sterols
    Foods containing plentiful plant sterols naturally occurring compounds found in certain plants and vegetable oils also may improve cholesterol levels. "Plant sterols are known to specifically block cholesterol from being absorbed by the intestine," Dr. Nguyen says.

    However, very large portions of plant sterols extracted in powder form must be consumed in order to benefit. Functional foods may soon make heart-healthy consumption of plant sterols more feasible.

    Eating healthy foods to reduce your cholesterol is a great idea and a good way to ensure a healthy life. However, your diet might not be the only factor contributing to your high cholesterol. Some factors can only be remedied with cholesterol reducing drugs that your doctor can give you a prescription for. While eating a low-cholesterol diet is a fabulous idea, prescription drugs will help increase your chances of lowering your cholesterol.

    Green Tea Benefits Cut Death Risk

    Green tea The bottom lione is that drinking green tea daily is one of the best health habits you can adopt.

    Studies have shown that regular consumption can improve the ratio between �good� and �bad� cholesterol, ease mild depression, help prevent diabetes and more.

    Pewrhaps the greatest green tea benefit is the presence of polyphenol oxidase - an abundant supply of antioxidants. Antioxidants can be termed as the �true elixir� of life.
    The activity of antioxidants in tea is more than that in over 21 fruits and vegetables.

    One of the most encouraging recent studies, published in the September 13, 2006 Journal of the American Medical Association, found that among 40,530 Japanese adults followed for 11 years, there was a 16 percent lower risk of death from all causes among those who drank more than 5 cups of green tea a day compared to those who drank less than one cup daily.

    Vitamins And Minerals

    Unlike protein, carbohydrates and fats, vitamins do not yield usable energy when broken down. They assist the enzymes that release energy from carbohydrates, proteins and fats, but they do not provide energy themselves. (thus, beware of claims for "energy vitamins" or for diets that replace foods with vitamin supplements)

    Vitamins and minerals are widely available from the natural foods we eat. So, before you reach for the vitamin jar, try eating your vitamins from natural foods.

    Vitamins: What the vitamin does & Significant food sources:

    B1 (thiamin): Supports energy metabolism and nerve function. Found in: spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk.

    B2 (riboflavin): Supports energy metabolism, normal vision and skin health. Found in: spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams.

    B3 (niacin): Supports energy metabolism, skin health, nervous system and digestive system. Found in: spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp.

    Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Widespread in foods.

    Pantothenic Acid: Supports energy metabolism. Widespread in foods.

    B6 (pyridoxine): Amino acid and fatty acid metabolism, red blood cell production. Found in: bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast.

    Folate: Supports DNA synthesis and new cell formation. Found in: tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans.

    B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: meats, poultry, fish, shellfish, milk, eggs.

    C (ascorbic acid): Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant. Found in: spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries.

    A (retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction. Found in: mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver.

    D: Promotes bone mineralization self-synthesis via sunlight. Found in: fortified milk, egg yolk, liver, fatty fish.

    E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization. Found in: polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod.

    K: Synthesis of blood-clotting proteins, regulates blood calcium. Found in: Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver.

    Minerals: What the mineral does & Significant food sources:

    Sodium: Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions. Found in: salt, soy sauce, bread, milk, meats.

    Chloride: Maintains fluid and electrolyte balance, aids in digestion. Found in: salt, soy sauce, milk, eggs, meats.

    Potassium: Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission. Found in: potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk.

    Calcium: Formation of bones and teeth, supports blood clotting. Found in: milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli.

    Phosphorus: Formation of cells, bones and teeth, maintains acid-base balance. Found in: all animal foods (meats, fish, poultry, eggs, milk).

    Magnesium: Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity. Found in: spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut.

    Iron: Part of the protein hemoglobin (carries oxygen throughout body's cells). Found in: artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver.

    Zinc: A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus. Found in: spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese.

    Selenium: Antioxidant. Works with vitamin E to protect body from oxidation. Found in: seafood, meats and grains.

    Iodine: Component of thyroid hormones that help regulate growth, development and metabolic rate. Found in: salt, seafood, bread, milk, cheese.

    Copper: Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes. Found in: meats, water.

    Manganese: Facilitates many cell processes. Widespread in foods.

    Fluoride: Involved in the formation of bones and teeth, helps to make teeth resistant to decay. Found in: fluoridated drinking water, tea, seafood.

    Chromium: Associated with insulin and is required for the release of energy from glucose. Found in: vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts.

    Molybdenum: Facilitates many cell processes. Found in: legumes, organ meats.

    Fish In Your Diet

    Include a Healthy Dose of Fish in Your Diet

    This is No Fish Tale!

    Fish helps lower cholesterol (the bad kind) and it is low in fat and calories so it can aid in weight loss if it's not fried, breaded or grilled in butter or oil.

    Now there's a new study that shows fish may help stave off certain types of cancers. A research study recently done in Milan, Italy compared 10,000 hospital patients who had cancer to 8,000 other patients who did not have cancer. Before the cancer tests or hospital admission, they were all asked how much and how often they ate fish, on average. Those who ate one or more servings a week showed a definite pattern of protection against cancers such as stomach, mouth, pharynx, esophagus, colon and rectum.

    Fish may be an even healthier choice than previously thought. Remember, tuna salad (easy on the mayo) counts too as well as fish chowder and fish dips (made with low cal dressing and/or cream sauce).
    So it's not as tough as you think to include fish a few times a week in your diet.

    Dietary Fibre

    Dietary Fibre And Constipation

    Compared to third world countries, the typical diet in the Western world contains less dietary fibre. This leads to illness. Conditions that are relatively rare in countries where people eat a diet high in natural fibre are common here.

    Such conditions include cancer and diverticular disease of the large bowel. Cancer of the bowel is one of the commonest cancers in Britain. Constipation resulting from a low dietary fibre intake is common and leads to straining when opening your bowels; this can cause further problems such as haemorrhoids (piles) that can bleed and are painful.

    Dietary fibre is good for you

    It is now well accepted that increased fibre in the diet represents a better way of preventing constipation than uncontrolled, often excessive, use of laxatives by people with a poor diet. The elderly, particularly, have a low fibre intake and as a result suffer from more constipation. Wholemeal bread, fruit and vegetable consumption is better than taking laxatives. Increasing the amount of fibre in the diet has other benefits as well. People with a high fibre intake have less risk of diseases affecting the large bowel such as piles, diverticular disease, and also less risk of cancer. These diseases can cause considerable pain and bleeding, resulting in money being spent on medicines. Cancer, of course, is fatal if not caught early. Increasing fibre also helps to reduce your cholesterol level and promotes a smoother absorption of dietary sugars. Fruit and vegetables as sources of fibre also provide plenty of vitamins. Fruit and vegetables contain a variety of natural chemicals that will help protect your heart.

    What should I eat?

    Eat at least 3 portions of fruit of vegetables daily. A portion might be one apple, a pear, a small banana, or a handful of grapes or cherries. Choose a variety of vegetables each day. Use more peas, beans and lentils; in many meals you can replace some of the meat with beans. This is much cheaper and very nutritious. Eat at least 4 thick slices of wholemeal bread each day and use wholemeal flower for baking.

    Other tips include using tinned beans. They are a good way of getting fibre and are already cooked. Dried beans, like red kidney beans, are a very good and cheap way of getting fibre, but need to be soaked for at least 5 hours before thorough cooking. After soaking and cooking for 10 minutes you can put them into stews, casseroles or soups, or cool them and use in salads and cold dishes.

    Potatoes contain a lot of fibre in the skin so try using them baked or boil with their jackets on. Brown rice contains much more fibre than white rice, sticks less and has a tastier flavour. Use wholemeal pasta. Breakfast cereals are also a good source of fibre. Try those whose ingredients are wholegrains and avoid sugar coated cereals.

    Losing weight

    Make sure that you have plenty of fluid with your meals to make the fibre nice and soft. Increasing the amount of fibre in your diet might, at first, cause an increase in abdominal bloating and wind. After a while, this becomes less of a problem. Foods high in fibre will fill you up more easily and this will probably help you to avoid eating excessive amounts of food. Increasing dietary fibre can be helpful if you are trying to lose weight.

    Cheap, delicious and nutritious

    You do not have to add bran to your food to increase fibre. The fibre rich foods mentioned above contain plenty of vitamins, are cheap and are delicious too!

    Diet Tips

    6 Top Diet Tips

    When it comes to losing weight, there are very few fad diets that will take the pounds off and keep them off. You'll usually get them off quickly, but they won't stay gone for long.

    The best way to shed the pounds and keep them off is to eat less and exercise more. Although this sounds simple enough, it's not exactly that easy for most people. Real life has demands and this means you have to find a way to increase your exercise while you also keep up with your day-to-day responsibilities.

    However, there are a few tips that you can use to lose weight and keep the weight off. Here are six of the top diet tips.

    1. Drink Water

    Hunger is often confused with thirst. Sometimes your body tells you you're hungry when you're really dehydrated. If you're not big on water, first try a nice and clean bottled water and if you still don't like it add a splash of juice or flavor packet with no or very few calories.

    2. Think About What You Should Add instead of Take Away

    Instead of focusing on the foods you shouldn't eat. Think about how you can add 5-9 servings of fruits and vegetables to your daily meals.

    3. Are you Really Hungry?

    Hunger is the way your body tells you that you need food. Cravings are not hunger and can't be satisfied. Keep your portions reasonable and if you really think you're still hungry it may be emotional. You can also try drinking a glass of water and see if you're really thirsty and not hungry.

    4. Choose Nighttime Snacks SmartlyMany people get into the habit of having sweets right after dinner or late at night while watching television. If this is your case, then consider a low-calorie snack instead of a bag of cookies. For instance, you could have apple wedges with peanut butter. Or you could have a 100 calorie pack of some cookies or rice cakes.

    5. Keep Enjoying Your Favorite Foods

    Just because you're trying to lose weight doesn't mean you shouldn't eat your favorite foods. Trying to force yourself not to eat certain foods often leads to rebound overeating. Instead of doing this, consider buying smaller portions of foods so that you're more likely to savor them and enjoy them in moderation.

    6. Eat Mini-Meals

    Instead of eating one large meal at lunch and dinner, be sure to get breakfast in there. It is even better if you can have 4-5 small meals a day and cut down on the sizes of your three main meals. This keeps your metabolism working for you and your body doesn't think it's starving.

    Herbal Dietary Supplements

    Things You Need to Know about Herbal Supplements

    One of the trends that are getting more and more popular nowadays in the world of health and wellness is taking herbal supplements. There are a number of herbal supplement products out there that are being touted as good for a number of conditions, whether for making the skin smoother and clearer or improving the blood circulation of the body, or even as a substitute for Viagra. There are just so many herbal supplement products out there.

    Many of these herbal supplements available have very attractive advertisements and come-ons, found on the Internet or in magazines or even in television. If you are looking into a particular product in the market and are a tad fascinated by the product�s ad, before you take out your wallet and place an order, there are a few things you need to be aware of about herbal supplements.

    First of all is that just because an herbal supplement is labeled as natural, it does not automatically mean that the product is safe and harmless. After all, there are just as many naturally occurring substances that can cause more harm than good. Nightshade is a good example of this. The herb comfrey has many uses, but it can also cause some side effects like liver problems.

    And even if the herbal dietary supplement product is proven to be safe, if you use it incorrectly or took too much of it, it can act just like a drug and make you overdose on it. Sometimes, the mixture of the product is not as the label has indicated; the ingredients contained by the product are not as apportioned as the way the label states. It is also not easy to pinpoint the active ingredients in the mixture of the herbal supplement product.

    Another thing you need to consider is the fact that in the United States at least, their Food and Drug Administration (FDA), herbal supplements are classified as food. So, you cannot expect these herbal supplements to conform to the standards of safety and security that are meant for drugs. Also, you cannot be sure if the ingredients of the herbal supplement you will be taking are not contaminated by metals, microorganisms or whatever substances which are harmful when ingested by the body.

    And so, it is very important that before you buy a particular herbal supplement that you do some prior research. Search for the product on Google and see if you can come up with resources and credible reviews on the product. Ask your physician if he knows anything about the product; even if he himself does not know anything about it, he has access to materials, literature and experts who may have reliable information about the herbal supplement.

    Once you start taking a particular herbal supplement, especially those prescribed by practitioners of ayurveda, homeopathy and other alternative medical systems, make sure that you are doing it under the supervision of a trained practitioner. Never self-medicate. If you are pregnant or nursing, or if you are thinking of making your child take some herbal supplements for whatever condition the child is in, think twice before you do it. Some herbal supplements can put children�s bodies in harm�s way rather than help them.

    Do not be taken in at once by lovely come-ons with regards to herbal dietary supplements. Make sure you know what you are getting into first before you get into it.

    Diet Tips

    Eat meat
    8 Great Diet Tips to Lose Weight and Keep It Off

    There has been an epidemic of fad diets that promise to shed pounds as of late. We even watch people on TV trying to lose weight and change their lives. However, with all of this, one thing we struggle with is keeping it off. Here are eight diet tips to help you do just that.

    1. Eat Protein with Each Meal

    Protein provides you more satisfaction than carbohydrates or fats. Many diets that are high in protein help to preserve muscle mass, which encourages fat burning in your body. They also keep you full longer. However, you don't want to cut carbohydrates out completely, as they are an important part of a balance diet. Choose smart protein sources such as cheese, yogurt, nuts, and beans.

    2. Add Spices to Your Food to Give Them More Flavor

    Instead of adding a bunch of condiments to your meals, consider adding more spices to give them flavor. Food that is loaded with flavor stimulates the taste buds and is more satisfying. You also won't eat as much. If you need something sweet, consider something that has a long-lasting burst of sweetness and a low amount of calories.

    3. Keep Healthy Snacks Convenient

    Stock your refrigerator and cabinets with healthy convenience foods. If you have ready-to-eat snacks and meals that don't take but a minute to cook, you're less likely to stop at a fast food restaurant or order a pizza. Popcorn is easy and very low calorie. Frozen vegetables, bags of pre-washed veggies, whole grain pitas and wraps, pre-cooked chicken breasts and pre-cooked rice are all healthy and allow you to put a meal together in a snap.

    4. Order Children's Portions when You Go Out to Eat

    Restaurants give you a lot more than you need and it's hard to stop eating when it's sitting in front of you. Order smaller plates and you'll be satisfied both mentally and physically. Children's portions often look larger than they really are.

    5. Eat Foods that are Fresh and in Season

    If you don't love specific fruits and vegetables, it may be because you were eating them during the wrong season. When you eat those that are in season, you'll see how much more flavorful they are.

    6. Trade Pasta for Veggies

    Simply eating smaller servings of carbohydrates, such as pasta, will help you to lose weight. Also, you can save a considerable number of calories if you increase your amount of vegetables.

    7. Use Non-Food Alternatives when Stressed

    Many people turn to food for comfort. Instead turning towards food consider other stress relieving alternatives. Take a walk, listen to music, read a few chapters of a book, write in a journal or practice deep breathing. These allow you to release your stress rather than dwell over it with some ice cream.

    8. Get Moving!

    Although many people feel as though exercise is punishment, it's really not. Once you get to exercising, your body will thank you with more energy and better sleep.

    Diet Plans

    Choosing Diet Plans Based on Your Metabolism

    When you're researching diets, you hear a lot about metabolism. Some people have slow metabolisms and some have fast, but how do you know which diet plans are right for your metabolism.

    In some ways, we're all different and in other ways, we're all very similar. The same is true when it comes to your metabolism. When people talk about fast and slow metabolism, they're talking about how quickly their bodies convert food into energy and nutrients.

    There are several factors that come into play when dealing with metabolism and these include:

    • Genetics
    • Hormone levels
    • Ethnic background
    • Thyroid
    • Dieting history
    • Degree of insulin sensitivity
    • Amount of body fat
    • Age

    There are many other factors that occur on a cellular basis as well. So, when it comes to choosing the right diet plan for your particular metabolism type, it can be difficult and there may be several options. This is because people don't typically fit precisely in specific categories.

    The easiest diet plan you can start with is pretty simple. You eat the best foods you can eat. You get protein from the best sources available (i.e. organic). You eat all types of vegetables and as much as you can (best from organic sources). You also want to eat high-fiber, low sugar fruits and good quality fats such as olive oil, nuts, seeds and butter.

    This particular type of diet plan is often referred to as a "caveman" diet because it dates back to what people have been eating for over 2.5 million years. This is the type of diet that our digestive systems are designed for. Most scientists and doctors agree that the closer you can get to this type of diet plan, the better off you will be. Forget about trying to go low carb or low fat, just go all-natural.

    Instead of becoming overwhelmed with the wide variety of options available to you in terms of "systems" and "diet plans," it is best to simply begin your first diet plan by eating healthier, more natural foods. The majority of diet plans all have the same basic plan when you get down to it and this is something that everyone agrees on in most diet plans. The best things that you eat are those that could have grown yourself or even hunted yourself. This is a natural diet plan that is perfect for any type of metabolism type.

    Low Cholesterol Diet

    Healthy food
    Low Cholesterol Diets

    Low cholesterol diets are designed to improve heart health and reduce heart disease. Several studies have shown that a good low cholesterol diet will help you cut your bad cholesterol (LDL cholesterol) by as much as 10-20 percent. This can be done by simply changing the way you eat. The basic concept behind this diet is to eat a diet that is rich in vegetable oils and fish and low in saturated fats and trans fats.

    Knowing which foods help to keep your cholesterol low is the first step in a low cholesterol diet.

    There are several different changes you will want to make in your diet and these eight may be the most important.

    1. Stock up on foods that are good in a low cholesterol diet such as whole grains, vegetables, fresh fruit, dry beans and vegetable juice.

    2. Use olive oil, canola oil or plant sterol spreads instead of butter, polyunsaturated oil and trans fat margarines.

    3. Look for foods that advertise they are good for cholesterol. There are several brands that fortify their foods with plant sterols, such as Minute Maid, Take Control, Smart Balance and Promise.

    4. Eat oatmeal each day as this is considered a "superfood" for lowering cholesterol.

    5. Use a cholesterol-free egg substitute. Egg yolks are very high in cholesterol, containing about 213 mg. Limit yourself to two egg yolks a week, including those used in baked goods.

    6. Switch out cream sauces in foods like fettuccine alfredo for stir-fried vegetables.

    7. Instead of using butter when cooking, use white wine vinegar. It doesn't make foods taste like vinegar and it doesn't add fat to the meal. Olive oil is also better to use when cooking as well.

    8. Don't add a lot of condiments such as butter and sour cream to foods to give them flavor. Instead, use spices. Herbs such as basil, oregano, parsley, thyme, cilantro and rosemary can really live up your meals.

    In addition to making these eight dietary changes, you also need to look at other aspects of your diet. When selecting meats choose only those that are lean like fish, chicken, and lean beef. There are also meat substitutes available as well such as dry peas, beans and tofu. These are low in saturated fat as well as cholesterol. They can also add a lot of fiber to your diet, which is also beneficial in lowering cholesterol.

    When purchasing dairy, choose those that are low fat. Fat free and 1% milk have the highest amounts of saturated fats and cholesterol. They also contain just as much calcium and nutrients as whole milk, without the additional fat and cholesterol. It is easiest to change your milk drinking habits a step at a time. If you drink whole milk now, step down to 2%, then 1% and then skim milk. Always choose cheese that is reduced fat, low fat or fat free.

    By making these changes to your diet, you are able to have a dramatic effect on the additional cholesterol you are taking in. You don't have to drastically eliminate the foods you eat; you just have to choose smarter versions of those foods.

    High Fiber Diet

    The High Fiber Diet

    A high fiber diet offers numerous health benefits. A diet high in fiber can help to prevent constipation, lower the risk of digestive disorders, lower cholesterol, aids in weight loss, controls blood sugar and may even prevent colorectal cancer. We've all heard that we should eat more fiber, but you really don't realize how beneficial dietary fiber is until you begin to see these benefits surface.

    Dietary fiber, which is found in mainly fruits and vegetables as well as whole grains and legumes, is best known as a remedy for constipation, but fiber's reach goes much further than that. There are various ways to include more high-fiber foods into your daily meals and snacks.

    Dietary fiber is also known as roughage or "bulk." It includes all parts of the plant that you cannot digest. Fiber can't be digested by the body; therefore it passes rather quickly through the digestive system. There are two types of fiber including soluble and insoluble fiber.

    Soluble fiber is the type that dissolves in water and forms a gel-like material. This fiber is vital in reducing your blood cholesterol as well as your glucose levels. Soluble fiber can be found in:

    • Oats
    • Peas
    • Beans
    • Apples
    • Citrus fruits
    • Barley
    • Carrots

    Insoluble fiber is the type that promotes movement in the digestive system. It also increases the bulk of your stools and is beneficial to those who suffer from irregular stools or constipation. Foods containing insoluble fiber include:

    • Whole-wheat flour
    • Bran
    • Nuts
    • Vegetables

    High fiber diets provide many benefits. The main benefit that many people recognize is the softening of stools so that they are easier to pass and decreases constipation. Fiber can also help to solidify stools as it absorbs water and adds bulk.

    If you are prone to digestive problems such as irritable bowel syndrome or hemorrhoids, a high-fiber diet can lower your risk.

    Additionally, fiber is important in lowering blood cholesterol levels, particularly LDL or "bad" cholesterol. Soluble fiber containing foods help in this area and include beans, flaxseed, oat and oat bran.

    People who struggle with blood sugar levels also benefit from fiber. Soluble fiber helps to absorb sugar and this is beneficial to those who suffer from diabetes. A high fiber diet can also reduce the risk of developing type-2 diabetes.

    High fiber foods also assist with weight loss. Because they require more effort in chewing, your body recognizes that it is full much more quickly. High fiber diets keep you feeling fuller longer as well. When you eat high fiber foods, you're less likely to overeat and you stay full longer. These foods are also "energy dense" and this means you can eat more of them and consume fewer calories.

    There have been studies showing that a high fiber diet can also prevent colorectal cancer. However, more information is being sought on this claim. It is well-known that high-fiber foods are beneficial to the colon and digestive tract, but one should not replace a high fiber diet for regular colon check-ups.

    Diet for Women

    Women's Extra Nutritional Needs

    A woman's reproductive life - encompassing menstruation, pregnancy, lactation and menopause - means that her nutritional needs differ greatly from those of a man. The popularity of crash dieting has meant that nutritional deficiencies are especially common amongst younger women. Good nutrition means eating a wide variety of foods every day, which isn't possible on a restrictive diet.

    Food and premenstrual syndrome (PMS)
    The interplay of hormones throughout a woman's menstrual cycle impacts on her body and state of mind. Energy intakes are generally higher in the premenstrual phase than after menstruation. Some women also experience food cravings as their period approaches. Eating high protein foods every few hours can often temper the cravings or stop them altogether. This should not be done at the expense of other food groups, especially carbohydrates, which should form the basis of the diet.

    Fluid retention is common in the days leading up to a period because certain hormones encourage the body to hold salt, or sodium. The more sodium held, the more fluid retained in the tissues. Some research indicates that increasing the intake of calcium-rich foods, such as dairy products and leafy green vegetables, can ease fluid retention. Other common symptoms of premenstrual syndrome (PMS) include moodiness, tiredness and constipation.
    Foods that may help to relieve the symptoms of PMS include:

  • Fruits and vegetables
  • Cereal foods (preferably wholegrain)
  • Legumes
  • Fish.

    Limiting refined sugar, salt, red meat, animal fat, alcohol, caffeine and tobacco may also help to ease symptoms. There is some evidence that taking B group vitamins during this time can help, particularly vitamin B6. Light to moderate exercise, such as a 30 minute brisk walk each day, has also been shown to noticeably reduce symptoms of PMS.

    Iron and anaemia
    Iron is a mineral that works in conjunction with other substances to create haemoglobin, the compound that carries oxygen in the blood. Women and men metabolise iron from food at roughly the same rate. However, while men need around 7mg of iron in their daily diet, women need up to 16mg. This is to make up for the amount of iron they lose in their menstrual period, which averages around 1mg or so lost for every day of bleeding.

    Iron deficiency is the most common nutrient deficiency that affects women. Insufficient iron can lead to anaemia, with common symptoms including tiredness and breathlessness. Iron deficiency in pregnant women increases the risk of prematurity, or delivering a low birth weight baby, which can have a negative impact on the short and long term health of the baby. Good sources of iron include liver, red meat, egg yolks, legumes, nuts and leafy green vegetables. Iron absorption can be impaired by very high fibre diets, alcohol and the tannic acid in tea.

    Vitamins, minerals and pregnancy
    The extraordinary demands on the female body during pregnancy can lead to nutritional deficiencies if the mother does not alter her diet. Pregnant women only need 300 kilocalories (kcal) more than non-pregnant women, which can be achieved by consuming just one extra serving from each of the five food groups daily. The most common deficiencies in pregnant women include:

  • Calcium - calcium absorption more than doubles during pregnancy, and the mother stores most of this in her bones. The calcium stored in the mother's bones early in pregnancy is withdrawn to provide calcium to the foetus in later pregnancy. Increasing calcium intake during pregnancy helps to conserve the mother's bone mass, while meeting the needs of the foetus. Good sources include dairy products (milk, cheese and yoghurt).
  • Folic acid - the recommended daily intake (RDI) for folic acid doubles during pregnancy. This is because folic acid is needed for the development and growth of new cells. Research suggests that insufficient folic acid at conception and in the first trimester of pregnancy can increase the risk of neural tube defects in the unborn baby. Good sources of folic acid include leafy green vegetables, poultry, eggs and cereals.
  • Iron - although iron absorption increases during pregnancy, blood volume increases as well. Iron is involved in the process of oxygen transport. Enouth iron is drawn in by the developing foetus to last through the first five or six months after birth, when its only food is iron-poor breast milk. Iron supplements are frequently prescribed for pregnant women, especially during the third trimester. Iron-rich foods include liver, red meat, egg yolks and leafy green vegetables.
  • Zinc - needed to maintain the health of cells. Taking iron supplements may interfere with the absorption of zinc, so women taking iron supplements may also need zinc supplements. Foods high in zinc include meat, liver, eggs and seafood. Leavened wholegrain products can also be helpful (yeast helps release the bound zinc).

    Deficiencies during lactation
    Nutrient requirements generally increase during lactation (500kcal) than in pregnancy (300kcal). The nutrients that are particularly important during this time are protein, calcium, vitamin C, folate, zinc, magnesium, vitamin B6 and fluids. Women who are breastfeeding can develop calcium and iron deficiencies. This can be addressed by increasing the amounts of calcium and iron rich foods eaten every day or, if necessary, taking supplements.

    Calcium and osteoporosis
    Osteoporosis is a disorder characterised by a thinning of the bones until they are weak and easily fractured or broken. Women are at greater risk of developing osteoporosis than men, particularly after menopause, because oestrogen levels are reduced. There are many factors involved, for example:

  • Low calcium intake during the growing years increases the susceptibility to osteoporosis later in life. Poor calcium intake early in life is also linked to deficiencies of vitamin D, calcium and possibly fluoride. Scientists agree that bone strength in later life depends on the development of bones earlier in life, and that adequate calcium intake during youth is essential to achieve peak bone mass.
  • Diet and exercise are also important. The sex hormones (in particular oestrogen), exercise, smoking, and what we eat and drink can all affect calcium absorption and excretion. Salt, caffeine and alcohol interfere with the balance of calcium through urinary losses and should be consumed sparingly.
  • Crash dieting has been associated with the development of osteoporosis due to the tendency to cut out dairy foods.
  • Animal protein, eaten in large amounts, also increases urinary calcium loss - a major contributor to calcium balance. This does not occur with plant protein.

    Vitamin D and calcium
    Vitamin D increases calcium absorption and is required for normal bone metabolism. There are a few food sources of vitamin D; they include: fish, eggs and liver. Good sources of calcium include dairy foods, calcium-fortified soymilk and sesame seeds. However, for the women who cannot consume these foods, calcium supplements may be desirable.

    Things to remember

  • Iron and calcium deficiencies are common in women.
  • Vitamin B6 can help ease the symptoms of premenstrual syndrome.
  • Foods like tea, alcohol, caffeine and salt can interfere with the absorption and excretion of important minerals.

  • Sport Nutrition

    Sport Performance And Food

    It is common knowledge that poor diet is a decisive factor in many conditions and diseases, including obesity, certain types of cancer and heart disease. The link between good health and good nutrition has been well established, and interest in nutrition and its impact on sporting performance is now a science in itself. Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the cornerstone to improved performance is a well balanced diet.

    Daily requirements
    The basic training diet should:

  • Provide adequate energy and nutrients to meet the demands of training and exercise.
  • Include a wide variety of foods like wholegrain breads and cereals, vegetables (particularly leafy green varieties), fruit, lean meat and low fat dairy products.
  • Enable the athlete to achieve optimal body weight and body fat levels for performance.
  • Promote a quick and full recovery during exercise.
  • Provide adequate fluids to ensure maximum hydration.
  • Consider both the short and long term health of the individual.

    An athlete's diet should be similar to that which is recommended to the general population. Energy intake should divided into:

  • More than 55 per cent from carbohydrates
  • About 12 to 15 per cent from protein
  • Less than 30 per cent from fat.

    Athletes who exercise strenuously for more than 60 to 90 minutes daily may benefit from increasing the amount of energy they derive from carbohydrates to 65 to 70 per cent of energy intake. The World Health Organisation states that athletes can comfortably consume up to 35 per cent of energy from fat without compromising performance. Some sports nutritionists have recently suggested that extra fat in an athlete's diet may improve performance for endurance events - this is a new area of thought and is currently not widely recommended or practiced.

    Foods rich in carbohydrate, particularly unrefined carbohydrates like wholegrain breads and cereals, should form the basis of the diet. More refined carbohydrate foods - such as white bread, jams and lollies - are useful to boost the total intake of carbohydrate. During digestion, all carbohydrates are broken down into a simple sugar, called glucose.
    Glucose is the body's primary energy source and is delivered to every cell via the blood. Excess glucose is converted into a substance called glycogen and stored in the liver and muscle tissue. Once glycogen stores are full, glucose is stored as fat, however, this storage process requires a lot of energy.

    Glycogen is the most important energy source for the body during exercise.

    When you exercise, the glucose present in the blood is used as an energy source. The body converts the stored glycogen back into glucose in order to fuel the exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high carbohydrate foods. This is particularly important for athletes who exercise strenuously for more than 60 to 90 minutes daily.

    If carbohydrate in the diet is restricted, a person's ability to exercise is compromised due to poor glycogen storage. This can result in a loss of protein tissue (and muscle), as well as urinary loss of essential ions, such as potassium.

    Glycaemic index
    The glycaemic index (GI) ranks carbohydrate-rich foods based on their rate of digestion and absorption. Moderate to high GI foods can efficiently deliver carbohydrate to the body during exercise and recovery. This is why they are increasingly used by sportspeople. However, it is generally recommended that the bulk of the carbohydrate consumed in the overall diet should have a low glycaemic index.

    Eating should be tailored to maximise the performance of the particular sport in which the individual is involved. The type and timing of food eaten are often specific for different sports and different individuals.

    Pre-event meal
    A high carbohydrate meal three to four hours before exercise is thought to have a positive effect on performance. A small snack, one to two hours, before exercise may also benefit performance. Some people's blood glucose levels may react negatively to eating close to exercise - it varies between individuals.

    The pre-event meal should be easily digestible, high carbohydrate, low fat, low fibre and known not to cause gastrointestinal upset. Examples of suitable pre-competition snacks include fresh fruits and juices, muesli bars (without the chocolate coating), bread, toast, cereal with low fat or skim milk. Contrary to popular belief, consuming sugary foods or drinks just before a sporting event doesn't give your energy levels an immediate boost.

    Eating during exercise
    If exercise lasts longer than 60 minutes, it might be a good idea to eat some source of carbohydrate during exercise to top up blood glucose levels and delay fatigue. Low fat and low fibre food choices of a high glycaemic index, such as lollies (without chocolate) and sandwiches made with white bread, are ideal in these situations. Sports drinks and very diluted cordial or fruit juice offer the benefit of delivering both carbohydrate and fluid to the body.

    Eating after exercise
    To top up glycogen stores after exercise, the best foods to eat are carbohydrates with a moderate to high glycaemic index. This is best done in the first half hour or so after exercise. This should then be followed by foods high in carbohydrate, with a low glycaemic index. Exercise should be avoided during recovery.

    Protein is an important part of a training diet. It plays a key role in post-exercise recovery and repair. Protein needs are generally met by following a high carbohydrate diet, because many foods - especially cereal-based foods - are a combination of carbohydrate and protein.

    The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For example:

  • General public and active people - the daily recommended amount of protein is 0.75gmper kg of body weight (a 60kg person should eat around 45gm of protein daily).
  • Sports people involved in non-endurance events - who exercise daily for less than 60 minutes: daily protein intake should be between 0.75 to 1.0gm of protein per kg of body weight per day.
  • Sports people involved in endurance events and strength events - who exercise for longer periods (more than one hour) or who are involved in strength exercise, such as weight lifting, should consume about 1.24 to 1.7gm of protein per kg of body mass.

    Dietary surveys have found that most athletic groups comfortably reach and often exceed their protein requirements by consuming a high energy diet. Despite this, protein and amino acids (the building blocks of protein) are popular nutritional supplements.

    Amino acids and supplements
    Amino acids are important in many areas of the metabolism affected by exercise. This is why many people believe that additional protein, or even specific amino acid supplements, will provide additional benefits for athletes involved in intense training. This is not the case. Dietary supplements with protein are not likely to provide any benefit for athletes. Too much protein in the diet can be potentially dangerous to both short and long term health.
    Too much protein can:

  • Strain the kidneys and make them susceptible to kidney failure.
  • Compromise bone density.
  • Lead to weight gain if food choices are also high in fat.

    Vitamin supplements
    A well planned and nutritionally adequate diet should meet an athlete's entire vitamin and mineral needs. Taking vitamin or mineral supplements can only be of benefit if a person's diet is inadequate, or where a deficiency has been diagnosed, such as in the case of iron or calcium. There is no evidence to suggest that mega-doses of vitamins can improve sporting performance. The indiscriminate use of vitamins and mineral supplements is potentially dangerous and they should not be taken without the advice of a qualified health professional. Dietary imbalances should be rectified by analysing and altering the diet, rather than by using a supplement or pill.

    Heavy sweating depletes the body of water. Dehydration can impair athletic performance and, in extreme cases, can lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. The thirst mechanism should not be relied upon as a reliable indication to drink.

    Following exercise, you should drink 500ml of water for every 0.4 to 0.5kg of weight lost during exercise. Fluids are especially important in warm and humid conditions. Water is the preferred fluid in most situations. Sports drinks may be useful in ultra-endurance events (greater than 90 minutes) or when a quick recovery is necessary. If you prefer taking commercially prepared sports drinks, make sure that they are low in sodium - no more than about 30mmol (millimoles) per litre. Sodium can interfere with glucose getting into the cells and may exacerbate dehydration.

    Pregnant women, children, adolescents and the elderly should pay particular attention to their fluid intake.

    The use of salt tablets to combat muscle cramps is no longer advised, since it is lack of water - not lack of sodium - which affects the muscle tissue. Persistent muscle cramps might be due to zinc or magnesium deficiencies.

    Things to remember

  • Good nutrition can enhance sporting performance.
  • Carbohydrate should form the basis of the diet.
  • A diet high in protein isn't generally needed or recommended, since it can hinder performance, impair kidney function and compromise bone integrity.
  • Athletes can increase their stores of glycogen by regularly eating high carbohydrate foods.

  • Chocolate


    Chocolate has a long history as a favoured food of many cultures, including Aztec and Mayan. Today, it is considered a luxury food that should be eaten sparingly, since it can contribute to migraines, and obesity. However, new research is debunking these common fallacies. Studies are now indicating that chocolate or cocoa in moderation is actually good for us, and may help prevent heart disease, cancer and other degenerative illnesses, but more evidence is needed.

    Vitamins, minerals and nutrients
    The nutritional content of chocolate varies according to its recipe. Generally, chocolate contains:

  • Protein - needed for cell maintenance and repair.
  • Fat - mainly saturated fats, up to 50 per cent.
  • Vitamin E which is a fat-soluble vitamin essential for the integrity of cell membranes.
  • Calcium, phosphorus and magnesium minerals that are essential for strong bones and teeth.
  • Iron - needed to form haemoglobin, the oxygen-carrying compound in blood.
  • Caffeine - a nervous system stimulant.
  • Copper assists iron metabolism, formation of melanin (in hair and skin), and in the functioning of the central nervous system.

    The link to migraines
    Migraines are debilitating headaches caused by spasms of the arteries leading to the brain. The underlying mechanisms remain unclear, but a number of triggers seem to be needed to start the migraine process. Certain foods, including chocolate, are commonly cited as triggers. However, for most sufferers, chocolate can't start the migraine chain reaction by itself. Numerous international trials have found that other factors, such as stress (as a result of tiredness, excitement or anger) and hormones, need to be present at the same time. Fasting and some foods may also play a role. More research is needed before chocolate can be completely exonerated, but the evidence so far seems promising for chocolate lovers.

    Acne and pimples
    A recent study has shown that most people, around 70 per cent, believe that certain foods can cause or exacerbate acne. Chocolate was indicated as one of the main culprits. However, there is no evidence to back up this long held belief. According to scientific research to date, there are no compounds, ingredients or naturally occurring chemicals in chocolate that can either trigger acne or make it worse.

    If a person regularly eats more food than their body needs, they will store the excess energy as body fat. Chocolate is energy dense, which means it contains comparatively high levels of kilojoules for its weight, approximately 2,200kJ per 100gm. Regularly eating energy dense foods is perhaps the fastest way to gain excess weight, but it would be wrong to say that regularly eating chocolate will lead to obesity. It is overeating in general that is the culprit, not specific foods. A person with a healthy diet can safely eat chocolate in moderation without fear of weight gain.

    A healthier type of saturated fat
    On average, chocolate contains around 50 per cent fat. Blood cholesterol levels are usually boosted by foods containing saturated fats, but the main type of saturated fat in chocolate is stearic acid. This type seems to have no effect on blood cholesterol levels at all, which means those who are trying to limit their saturated fat intake for the sake of their blood cholesterol could safely consume chocolate on the odd occasion.

    Heart disease and cancer
    Antioxidants, such as catechins, are substances found in some foods like tea, fruits and vegetables and are thought to protect the body against degenerative illnesses like heart disease and cancer. The antioxidant content of chocolate has been found to be significantly higher than tea. Chocolate, particularly dark chocolate, is a good source of catechins and may help prevent the oxidation of blood cholesterol and decrease the tendency for blood clotting. However, more evidence is needed on how these findings translate to heart health. If you want to boost your intake of catechins, while keeping your fat intake low, try drinking cocoa instead of eating chocolate, since it generally has a much lower fat content.

    Things to remember

  • Chocolate doesn't cause acne or automatically trigger migraine attacks.
  • The main type of saturated fat in chocolate is stearic acid, which doesn't increase blood cholesterol levels.
  • Chocolate and cocoa contain substances called catechins, which may help protect the body against degenerative illnesses like cancer.
  • Chocolate is a high fat food that must be consumed in moderation as part of an otherwise nutritious diet.
  • Cocoa provides the same amount of catechins as chocolate, but with less fat.

  • Breastfeeding and Diet

    Breastfeeding - A Healthy Diet Is Very Important

    It is important that your diet replaces the nutrients that are used up during breastfeeding, such as protein, calcium, iron and vitamins. There is no evidence that certain foods upset the baby or give them diarrhoea or colic. Limit your intake of alcohol to one to two glasses per day.

    Preventing rapid weight loss
    Breastfeeding burns up a lot of energy (kilojoules). Some of the energy will come from the fat you laid down in pregnancy. However, some women will need to eat extra snacks to prevent rapid weight loss. Use your weight and appetite to work out your energy needs.

    What snacks to choose
    Ideal snacks for helping to prevent rapid weight loss include:

  • Sandwiches
  • Milk drinks
  • Cereal with milk
  • Fruit
  • Yoghurt.

    If you are having trouble getting back in shape
    Although breastfeeding uses up a lot of energy, some women have a problem with extra weight. Tips for losing weight include:

  • Grill, steam, bake or casserole lean meat, fish and poultry
  • Use butter and margarine sparingly
  • Avoid high fat foods such as chips, rich desserts or greasy takeaways
  • Limit your intake of sugary foods such as soft drinks, cakes and lollies
  • Exercise - for example, push the pram around the block. Build up to between 30 and 40 minutes three to four times per week.

    Don't go on a strict diet
    Strict diets and skipping meals are not recommended because you could miss out on vital nutrients.

    Meeting your daily nutrient requirements
    Protein Breast milk contains a lot of protein. So, you will need to include extra protein in your diet, from foods such as:

  • Meat, fish and chicken
  • Eggs
  • Cheese and yoghurt
  • Nuts and legumes, for example, lentils, baked beans and split peas.

    Calcium Calcium is another major ingredient in breast milk. You will need extra calcium from:

  • Dairy products such as milk, cheese and yoghurt. These are the best source of calcium.
  • Soymilk fortified with calcium - look for a brand which includes around 120mg calcium per 100mls soymilk.

    If your diet does not contain plenty of calcium, your body will use calcium from your bones to meet your increased needs. This weakens your bones and increases the risk that you will develop osteoporosis later in life.

    Iron Pregnancy uses up your iron stores. During breastfeeding, you need to rebuild your iron stores with iron rich foods:

  • Liver, red meat, chicken and fish are the richest sources of iron
  • Legumes - for example, baked beans
  • Nuts and dried fruit
  • Wholegrain bread and cereals
  • Green leafy vegetables.

    Folate and vitamins Breastfeeding also increases your need for:

  • Folate - for example, leafy green vegetables such as spinach, broccoli, cabbage and brussels sprouts.
  • Vitamin C - for example, citrus fruits, berries, tropical fruit, tomatoes, capsicum and potatoes.
  • Vitamin A - for example, dark green and yellow vegetables such as broccoli, carrots and pumpkin.

    Vegetarian mothers
    A vegetarian diet can meet the nutritional needs of a breastfeeding mother as long as it includes a variety of foods, including:

  • Legumes
  • Eggs, milk, cheese and yoghurt
  • Wholegrain breads and cereals
  • Fresh fruit and vegetables.

    Check with your dietitian to make sure your diet contains the right amount of kilojoules and nutrients.

    Where to get help

  • Your doctor
  • Maternal and Child Health centre
  • Lactation consultant

    Things to remember

  • It's important to eat a diet rich in protein, iron, calcium and vitamins while you are breastfeeding.
  • If you want to lose weight, do it gradually. Don't go on a 'crash' diet.