Health Marine

Archive for August, 2011

A dog is a man’s best friend. A saying very true about our canine companions, but not necessarily limited to dogs. Cats, too, are a favorite among many of the pet lovers around the world. Owning pets is actually welcoming them home, and taking them in as a part of our family like any other family members. Just as we care about our family members, don’t we all want to keep our pets hale and hearty? Well, the health of our pets is very important and a big responsibility for us since their well-being is completely dependent on us. You can prevent, postpone, or minimize pet health problems, and further improve your pets  health by introducing special supplements in your pets food. Just like we humans need a balanced diet with exact proportions of proteins, vitamins, minerals, and carbohydrates, our pets too need nutrition as per their genetic makeup, and daily activities. Of course, this differs across species.

Being a dog trainer by hobby, I take keen interest in what people feed their pets. For pets, I prefer (and regularly advise people) to introduce supplements into their daily pet food as it is very important for pets like dogs and cats. As, our pets are not accustomed to eating foods we prepare for ourselves and when, we in our love for them, share certain eatables, it does affect their overall physical well-being. Say, for instance, dogs get affected, and may start shedding hair or may feel run out of energy. Pet health care requires us to closely monitor what our kids, too, share with our pets, such as chocolates, candies, chips, etc. Special pet care food such as dog food and dog treats, for different species of dogs, and even cat food with additional nutritional supplements are now available at various online shops. What we all need to understand is pets too need our constant attention and love that keeps them happy, just as they always bring a smile on our face when we walk in through the front door. In fact, you can just go in for pet training for dogs, and even dress your favorite pet in colorful, designer pet costumes.

In order to live a healthy, rich and abundant life you need to look at what you’re putting into your body to add vitality to your energy system. Examine whether you’re injecting life-force or detracting from it each time you consume a meal.Food is a drug, since it changes the biochemistry and hormonal balance of your body. We’ve heard the saying: “One man’s poison is another man’s medicine.” Rings very true when applied to nutrition. The prevalence of allergies and intolerances has never been so high in human history. Our immune systems are struggling to cope with the high levels of toxins, chemicals, preservatives, colours, additives and sprays that go into the production of food.The food pyramid is no longer applicable in our times. It was first created in 1943 by the USDA (U.S. Department of Agriculture) and subsequently updated and officially released in 1992. It is terribly misleading and flawed. The Food Pyramid has not kept up with scientific nutritional research. The original food pyramid made a number of claims supporting its food list, such as, all fats are bad; all complex carbohydrates are good; protein is protein; dairy products are essential; potatoes are good for you; and there was no recommendation for exercise.Look at the types and quality of foods you consume at present. Are they drawing you closer to health or further away? Food creates health and nourishes the cells – such as those packed with minerals and vitamins. Alternatively food can be a drug and cause disease and ill health if consumed regularly and in quantities. So if food is a drug, what drugs are you choosing to allow into your body?The digestive system is the first line of defence in your body, since it serves to assimilate and process incoming food matter which is formed into energy. Approximately 80% of your immune system is contained within the mucosal lining of the gut. The gut is the second brain. When our digestive system is working in harmony and balance, our entire body is renewed with an energetic life force and sustained health. When digestion is out of balance, numerous diseases and illness take hold. Listed below are some symptoms due to an unhealthy digestive system:Lower abdominal bloating
Constipation
Belch or burp after meals
Frequent gas
Headaches after eating
Cravings for certain foods i.e. bread, chocolate, other
Excessive appetite, never feeling full
Abdominal pain, cramps, distension and discomfortOver the years, I have eliminated certain foods from my diet and have found that as I matured, I’ve retained much of my strength and stamina especially during exercise. Like most things, certain foods did not serve a place in my life anymore. It took some time and persistence to wean them out, since I had been consuming them for years. These foods included: wheat, dairy, gluten, alcohol, caffeine and sugar as the primary food groups.Now I know many of you are crying argh, how will I start the day without caffeine? The truth of matter is that you do not need caffeine to start your day. Do you think our Palaeolithic ancestors had a short black every morning upon waking? Many of our wants, needs and habits have arisen from bad behaviours formed over the years. The term, “Let’s grab a coffee.” has now become mainstream vernacular in our language.My suggestion is to strike a balance of eating healthy to support your energy requirements, health and wellbeing. Conduct your due diligence and investigate further any statement or claim you stumble upon which challenges your ideas or beliefs around nutrition.So start your own journey (there is no destination) of health and wellness. Identify stressors which are causing your body harm. If you’re unsure what they are, seek assistance from a health professional versed in the area of natural remedies. Not all general practitioners are well trained to give nutritional advice. Their study of nutrition falls short of dispensing sound advice, unless they continue with further nutritional study during Medical school.My suggestions in the interim would be to investigate and implement the following into your life:Find a good Probiotic to take that will balance your internal flora. A natural health professional can assist you with this. You may need to have some tests conducted should you suffer from allergies, intolerances or related digestive imbalances to determine the right balance of intestinal flora.
Refrain from eating foods which irritate your gut. The long term damage to the gut lining is irreparable and not worth the short term pleasure.
Drink plenty of natural spring water sourced from an artisan well, where possible. Use the following formula to determine your daily requirement of water intake: 0.033 x your body weight (kg) = litres
Eat at least 80% organic foods which are free from pesticides and are labelled accordingly.
Eat regular meals throughout the day and listen to your satiety signals (feeling of fullness).
Develop a relationship with your body. Listen to your body’s internal signals (known as interoception). The body speaks in soft, quiet whispers.
Have fun, enjoy life. You’ll make mistakes. Learn from them and don’t take yourself or the world too seriously – watch your life take on new meaning.

Nutrition For Bodybuilding – 3 Foods For Building Bigger Muscles.

Your bodybuilding success heavily relies on your diet. No matter how hard you train in the gym, it will be of no use if you don’t back it up with proper nutrition. There is a famous saying that bodies are built in the kitchen not in the gym. Below are 3 foods that will greatly help you in building bigger muscles.

Chicken.

Chicken is one of the best sources of high quality protein and has proven to be most effective when it comes to packing pounds of muscles. 100 grams of chicken provides you about 30 grams of protein and only 150 of calories which means that you can eat bigger portions of chicken and provide your body the nutrients necessary for building bigger muscles. As we all know that chicken can be prepared in a variety of ways which makes your diet plan very interesting and you don’t get bored of eating the same stuff every day.

Eggs.

An egg contains about 8 grams of highest quality protein and without a doubt can be labeled as best nutrition for bodybuilding. Not only do eggs contain protein which is necessary for muscle building but also they are full of different Vitamins, Iron and Calcium. Eggs are one of the cheapest and readily available sources of protein and just like chicken; they can be eaten in a variety of ways.

Beans and legumes.

Beans and legumes are often overlooked when it comes to choosing the nutrition for bodybuilding. Just like meat and dairy products, beans and legumes are highly rich in protein and on the top of it they also provide us fibers that are crucial for proper insulin response which also plays a very important role in building muscles. Moreover, fibers also help us in fighting various deadly diseases so beans and legumes are a must have in your daily diet plan.

Nutrition is an important part of one’s life in order to stay firm and healthy. Nobody can work and nobody can do anything without the presence of a healthy body and that is what we get from a good nutrition. Nowadays, we can hear news about the close competition in the medical world and it is growing day by day. Great numbers of medical practitioners are now starting to offer their services and they are an additional number to the great competitors in the medical industry. In a certain competition, you need to have an edge to your rivals and that is why it is important for you to get the said Nutrition certification. This certification could help you gain more knowledge about proper diet and human nutrition thus making more efficient in making treatments for your patients.

IF you are aiming to become a certified Nutritionist with Nutrition certification, you can make it possible if you are going to enroll yourself to dietary and human nutrition program. You need to know the relevant information that could be a great help to you to become an effective nutritionist. If you were able to gain all these knowledge you will be able to promote good dietary habits and as well as you will be able to promote more the good health of your society. The improvement of the health of the different people relies in your hands, that is taking this Nutrition Certification will be ideal for you. Once you have completed the series of programs in becoming a nutritionist, you can now have your certification and become one of the certified Nutritionist in your place.

Once you become certified in your field, you can have the chance to be employed right away to any clinics, leading hospitals where you can start practicing your profession. With the said certification, you will be able to assess proper diets and healthy lifestyles to the people and most importantly to your patients and start the wellness of the whole community. If your dream to become a certified nutritionist, grab the certification now.

http://www.certificationmix.com

Nutrition articles you can find many by referring magazines, health books and internet. Being a parent you must be worried about your own health or of your kids. People now a day are very health conscious so they go on a diet and do exercise so that they remain fit and fine. There are countless Nutrition articles you can get easily through one of the media medium. Apart from articles there are many health and fitness shows which they teach you how to be fit and fine. In today’s world there are so many problems and diseases that one has to face. Obesity of a kid or adult is a big problem so you can refer to the Nutrition articles where there are articles on diet for obesity, diabetes, weakness of body or may it be muscle pain and fitness problem. You can get any kind of articles which are been recommended by the nutrition expert and doctors.Let’s talk about the diet on fitness which will help you to be healthy and fit. The fad of diet and making a perfect figure or build is going on more in colleges by youth. But this trend some follow and some not. One should make a proper diet and maintain the balance of diet. Through few Nutrition articles you can learn many things and can increase the knowledge of it. When it comes to diet one don’t have to starve or just eat healthy food but the meaning of diet is to maintain the balance of the body system. You can include the best diet food in your diet. With help of Nutrition articles which you referred you should schedule the diet plan.
Get up early in morning and breath the fresh air and do some exercise or go for a Walk/jogging.
One can have fresh juice or fruit instead of having coffee or tea early in morning.
In breakfast one can include a healthy fresh which will be oil free like any boiled Cereal, oats, salad or corn flakes.
One should not eat till your stomach burst but should have food after every duration Of 2 hours.
Creatine is basically not a steroid it is an energy booster which one uses as a supplement. but when you use the load of worry arises like is it harmful does it has nay side effects like hair loss, acne, shrink of testicles, or any other damage of the body part. Creatine side effects are present in both types like there are positive side effects and negative also if any. The positive effect of creatine is that you can have those supplements to increase the energy level of your body on daily basis so one can easily lift heavy weights in gym and exercise. The Creatine side effects is positive by having it the level of water increase in body which will one can look bigger and give a fuller look. The chest and arms gets bigger which will give a look of a muscular person. Another Creatine side effects is negative which is been found very rare. The effect is like the water level increases in body which give a make one to look bloated and the muscles seems to be very flexible instead or rock hard.

Are you one of those parents who are overprotective of their kids? Do you feel like you have to shield them from all the harm and dangers in life? Well, much as we want to be our kids’ superheroes, we can not be their beck-and-call 24 hours a day. While superman can smell danger way before it happens, we are powerless to know when our children are in danger until something has already happened to them.

Smart parenting does not stop in preventing your kids from falling down on their knees when playing, or in warning the neighborhood bully to stay away from them. Introducing them to proper nutrition for children early on can be your biggest challenge as a parent.

Basically, all parents know, and probably the kids too, that veggies are very important in nutrition for children. However, veggies are not as tempting to the taste buds as pizza or hamburgers, so getting your children to eat their share would probably take longer than the time you prepared the meal.

Parents should start introducing veggies as early as possible. Letting your older infant or your toddler eat a wide variety of fruits and vegetables will help them eat more as they grow up. Also, serve veggies with those low-fat dressing or mix the vegetables with some other dishes that your children like to eat.

Aside from veggies, there are other issues on proper nutrition for children. One traditional belief that has earned scientific contradiction is that all children should have a vitamin-mineral supplement. Contrary to what is commonly believed, most children do not need this supplement. If your children are exposed to healthy eating habits, then they will get all the necessary nutrients from their food. Remember that a child’s health is not dependent on a single meal but his eating pattern in general.

Another myth that parents have always seriously considered is that Attention Deficit Hyperactivity Disorder (ADHD) is allegedly a result of too much sugar intake. Misconception on the effects of sugar has been longstanding. Candies, gums, cake, ice cream, and other foods high in sugar content are said to have caused children to become hyper and irritable. However, there is no scientific evidence that proves this claim.

Parents always want the best for their kids. Proper nutrition for children has taken a backseat for some because parents give in to their kids’ whims rather than enforcing to them what really need to be done. Setting a good example especially during mealtime may get them to eat the kind of foods that they need. Make them learn from you. After all, shouldn’t you know best?

The sandwich was inadvertently invented by a man titled 'The Earl of Sandwich' in 1762. At the time he was way too involved in a game of cards to get up and go to the dining table for a meal and so asked that a portion of the meal be placed between two slices of bread and be brought to him so he could have a bite when he wished and do so without cutlery or getting his hands greasy or messy and, Voila! The sandwich was born.

If you already eat a healthy and nutritious diet then this article is probably not for you although you may be able to use it to help others improve their eating habits.
For those whose diet hasn't been real good and are wanting to change then this sandwich idea provides a realistic transition phase to a better and healthier way of eating.
There is a huge amount of nutritional research which indicates that raw fruits and vegetables are greatly beneficial to our health and an increasing amount of research which states that the higher the percentage in your daily diet the better because they are alkaline-forming foods with an high enzyme content – things which the human body craves.
But how do you change from a poor quality diet to one that is high in raw veggies? Many people find this difficult. One way to increase the percentage of raw veggies is by using the sandwich idea.
For a sandwich, select a bread you like (not a heavy bread and make sure it's sliced thin – it's no good just filling up on bread) or you can try one of flat breads and make a wrap or use one of those circular pocket breads that you cut in half then open the pocket and fill it with raw veggies.
I suggest that every morning or evening (to get ready for the next day – I know it's better to prepare on the spot and then eat but not everyone is ready or able to do that) you select the days veggies that you would like (you can also include fruits like bananas and mangos plus nuts and seeds like pumpkin, sesame, sunflower etc.) and do your cutting, chopping, slicing and grating and store in air tight containers or zip lock bags in the fridge ready for use.
Then at the appropriate time make your sandwich from the selected ingredients and a dressing of your choice (note to self: learn how to make a good healthy mayonnaise instead of buying one of the processed varieties). This sandwich idea is a good way to increase the healthy raw foods content in your daily diet as you continue to improve your eating habits.

No one is immune to injuriesthey can happen anywhere, and at almost any time. Due to engaging in substantial physical activity, athletes are perhaps more prone to injuries than non-athletes. In Concepts of Athletic Training by Ronald P. Pfeiffer and Brent C. Magnus, it is succinctly stated that an athletes diet plays a critical, if not essential role, in performance. Hence, proper nutrition is vital to tissue healing and recovery. Pfeiffer and Magnus also cite that many injured athletes are highly concerned about weight gain during periods of inactivity; some athletes find it hard to change eating habits to lower their calorie consumption when they are not exercising. It is possible for some injured athletes to continue exercising with alternate activity (e.g. riding a stationary bike) thereby burning excess calories. However, athletes suffering from infectious ailments may not be able to shed excess calories through exercising. In this case, athletes should be mindful of reducing their calorie intake until they are healthy. Pfeiffer and Magnus add that supplementing adequate amounts of vitamins and minerals is essential to injury recovery.

Injuries come in different forms: sprains (ligament tissue injury), strains (muscle or tendon tissue injury), and fractures (bone tissue injury). When striving for injury recovery, it is important to set nutritional goals so a quicker recovery can be attained. The first nutritional goal is to balance the inflammation, which happens at the onset of an injury. Balancing inflammation is a protective, healing mechanism, which is critical to the initial healing process, but also needs to be controlled; neglecting to control the inflammation can result in scar tissue being formed. The second nutritional goal is to allow optimal injury healing5 to 7 days post injury/surgery causes skeletal muscle breakdown, resulting in hormonal and metabolic reactions, which suppress the immune system. The third nutritional goal is to support tissue healing. Tendons and ligaments typically have poor blood supply; therefore, incomplete healing is typical after injury. Incomplete healing can cause severe pain and feebleness, disrupting the individuals return to an optimal healthful state. The fourth and final nutritional goal is to fix protein and calorie imbalance.

To offset possible muscle breakdown that can happen after injury, it is essential to increase your protein consumption. Strive for 1.5 -2gr per pound of bodyweight and divide protein meals among 4 to 6 smaller meals throughout the day. Protein meals may include poultry, fish, eggs, lean beef, cottage cheese, and whey protein powder.

Good sources of carbohydrates include vegetables, fruits, beans, whole grains, legumes and oats; sugars and refined carbohydrates should be avoided. During the early stages of injury, consume carbohydrates in sufficient quantities so you have enough calories; however, after a week or two after injury/surgery, cut back on the carbohydrates, particularly if weight gain is a concern.
Fats are staunchly effectively in reducing inflammation; use Omega-3s and monounsaturated fat for this purpose. Recommended fat sources include fatty fish (e.g. mackerel, sardines, and salmon), nuts, olive oil, pumpkins, avocado, and flaxseeds. Avoid trans fat, omega-6 fats, and saturated fats, which can block healing by elevating inflammation.

Vitamin A helps with injury recovery by boosting the immune function, and promoting cell growth or repair and bone development. Food sources of Vitamin A include carrots, mangos, liver, sweet potatoes, spinach, papaya, and red peppers. Vitamin C is effective for collagen formation, increasing immune function, and replenishing the blood levels of vitamin C caused by an injury. Vitamin C food sources include broccoli, red peppers, cabbage, oranges, strawberries, cantaloupe, and grapefruit. Zinc is recommended for enzyme reactions and wound healing. Some zinc food sources are seafood, sunflower seeds, and almonds. Supplements, such as fish oil, amino acid (e.g. ornithine and glutamine), and HMB (beta-hydroxy beta-methylbutyrate) are also helpful in injury recovery.

Jean Carper, author and nutrition columnist for USA Weekend magazine advises that curry powder contains curcumin, which is an anti-inflammatory source. Both athletes and non-athletes who suffer chronic back, knee, and shoulder pain should take note of curcumins powerful ability to alleviate inflammation. When applied immediately following an injury, ice packs are useful in reducing swelling. Further, drinking adequate amounts of water helps to heal severe joint pain and quickens recovery during injury rehabilitation.

As you strive to attain a quality physique without drugs, it is important to remember that intense and efficient training methods only initiate the muscle-building process. And, although very helpful, a good supplementation program can only help so much. It is sound nutrition — followed on a consistent basis — that will make the biggest impact on the development of the natural trainer’s physique.

One of my bodybuilding goals is to help natural trainers see the importance of good eating habits. I intend to accomplish this by explaining why proper nutrition needs to be prioritized, how it affects muscle growth, and why the need for patience and consistency is so important.

Many expert opinions have been expressed and many books have been published on the subject of nutrition. Some of these sources are undoubtedly more knowledgeable of the specific “nuts and bolts” of this topic than I am. But I will, however, offer some basic guidelines on protein consumption theories, getting lean, and how carbohydrate manipulation affects the fat loss process. I will also give you tips on scheduling meals, eating well despite your busy schedule, and whether bulking up is necessary to build muscle.

I can teach you exactly what to eat, how much, what time, and why — but this information would be useless if you do not follow the plan. Hopefully, by the end of this article, you will be mentally ready to implement a good nutritional program that is so important for your development.

PROPERLY PRIORITIZING NUTRITION

Too many of us who train without drugs fail to take complete responsibility for our lack of progress. We are sometimes too quick to blame factors such as training plateaus, poor genetics, and often the fact that we do not use drugs, for our inferior development. I have come to the conclusion that the major culprit for most of us is poor and/or inconsistent nutritional habits that inhibit quality muscle gains.

I have also discovered that the majority of lifters sincerely feel that their habits are above average. Many are badly mistaken. Unless they are made aware of their deficiencies and, most importantly, make the necessary changes, they will continue to be dissatisfied with their results. Good eating habits must be put on the very top of your priority list.

Nutrition is probably the single most important factor in the muscle building process — even more important than training and supplementation. It has been said that up to 80 percent of the way you look is determined by the way you eat.

My former training partner, Travis Souza, coined a phrase that we have gotten into the habit of saying as we adjourn from our training sessions. It is “Eat, Sleep, and Grow!” This underscores our understanding that, no matter how great a training session we just had, it will be minimized if we do not eat properly that day, that week, that month, or that year. If you are a natural trainer frustrated by your lack of improvement, reevaluate the importance you put on the way you eat.

CREATING THE “RIGHT ENVIRONMENT” FOR MUSCLE GROWTH

I often use the analogy of the right conditions for a potted plant to grow when explaining the right conditions of the human body that stimulate muscle growth. If you want a plant to grow, you must constantly keep it in what I call the “right environment” to grow. If you keep its soil rich with quality fertilizer day after day, you can expect to have a healthy, strong, thriving plant. It is from this high-quality fertilizer that the plant gets the nutrients that make it grow. The higher the quality, the better development you can expect from the plant. The more consistently you have that fertilizer available to the plant, the better the results.

Your body is very much the same. The “fertilizer” that makes your body grow is high-quality food. The higher the quality of food you give your body on a consistent basis, the better development you can expect.

The muscle-growth process is only initiated by training. Putting it very simply, it takes heavy training of the muscle to begin the building process. It breaks down the muscle and demands it to adapt by growing larger and stronger. Sound nutrition, along with rest and recuperation, is what will satisfy that demand.

I can usually complete my training session in about one hour. What will greatly determine how well I grow is what I do in the other 23 hours of the day. I consistently eat high-quality meals every two hours. This type of environment you create for your body is extremely crucial as you try to build size naturally. You must keep your body fed with nutrient-dense foods day in and day out.

THE NEED FOR PATIENCE

Patience is a very important part of your ability to stick to your nutritional program. You see, eating properly is not something you are going to see immediate results from. But consistent, proper nutrition is the biggest factor that leads to long-term gains for the natural trainer.

The route you have chosen by training naturally will be challenging. Your gains will be slower than those of your drug-assisted counterparts. Although this could be frustrating, be patient. You can also be guaranteed that the muscle you develop is yours to keep. Best of all, you do not have to worry about doing anything illegal or hide anything from your family and friends.

CONSISTENCY IS ESSENTIAL

Bodybuilding is a lifestyle. Doing it correctly does not stop after you are done in the gym. You must constantly feed your body the right foods if you want to enjoy a great physique.

Some natural bodybuilders make the terrible mistake of being inconsistent. When they want to prepare for a show, they start “bearing down” two or three months before. This is usually much too late. Some of the best drug-assisted bodybuilders may be able to get by with this habit, but a successful natural bodybuilder cannot.

How you eat seven months before a show is just as important as how you eat seven weeks — or even seven days — before a show. If you wait until three months before, you are losing a lot of precious time that you could use for growing if you are consistent with your nutritional habits.

Natural bodybuilders need to be consistent with their diet all year long if they expect impressive results. They have no assistance — results must be accomplished over a considerably longer time period.

If you are a noncompetitive bodybuilder, consistent eating habits are just as important to you. If you want to feel strong, be strong and look your best you must “feed the machine.”

For me, a day of sound nutrition consists of eight quality meals. Seven days of quality meals stacked on top of each other will create a quality week that surely will contribute to my growth. Every four weeks make a good month. Twelve good months equate to a good year of quality muscle growth. It is this kind of consistency that is needed if you plan on achieving substantial growth without drugs. There are no shortcuts!

PROTEIN CONSUMPTION

Protein consumption is an extremely vital part of the muscle building process. Although there is much debate to exactly how much protein is necessary, it is generally believed that bodybuilders need to consume more than an average person. How much should you consume? One opinion is that it depends on how well you as an individual can assimilate protein. I try to eat at least 400 – 500 grams a day. Not strictly in the form of food, but also in whey protein, amino acid, and meal replacement supplementation.

There is a very old method of determining the “proper” amount of protein you should ingest, but I don’t believe this “cookie cutter” rule can possibly be right for everyone — especially bodybuilders. Multiply your body weight in kilogram times 1.5 to figure the grams of protein to consume daily (divide your weight in pounds by 2.2 to determine how much you weigh in kilograms) and experiment upwards from there. If you are able to handle more than that amount efficiently, you will probably gain more muscle.

GETTING LEAN

One pound of body fat contains about 3,500 stored calories. So you must reduce your caloric intake by 3,500 calories a week to lose one pound per week or increase your activity level to burn 3,500 extra calories per week. You must either eat fewer calories or burn more calories by increasing your activity level, or a combination of both — it’s that simple.

But, don’t expect getting ripped to be so easy. The first few days on a diet, you may lose several pounds. That’s because your body takes the easy way out when it needs energy. It uses up your stored carbohydrate (glycogen). And carbohydrate contains a relatively large amount of water. When you begin a diet, you can lose a lot of fluid — but no fat. You have a weight loss that only lasts until your next drink of water.

Your body does other things to preserve body fat. When it has used up its carbohydrate stores, it will shift your metabolism into a slower rate. You will discover you are moving more slowly and have less energy because you have used up your carbohydrate (quick energy) stores. Our bodies have been conditioned, over time, to guard against famine and will do almost anything to conserve fat. If weight loss is not done properly, too much precious muscle mass will be lost. But if you are persistent, as a last resort, your body will begin to use its fat stores for energy.

Many people who have written to me are amazed that a natural bodybuilder can show up for contests in great condition. I believe that getting ripped is a matter of having a little bit of knowledge — but most importantly, having a lot of “heart”. It takes a lot of discipline to stay on your diet for a longer time than others who have a faster metabolism or who use chemicals to assist them. You have to go hungry sometimes while continuing to train hard and heavy so you can retain as much muscle as possible. I think that many more natural bodybuilders could show up in better condition — it is a matter or whether or not they are willing to do so.

CARBOHYDRATE CONSUMPTION

My friend and world-class natural bodybuilder, Chris Faildo, shared a dieting tip with me that has proved very useful. What he does is rotate his carbohydrate intake — not only in amount, but also in type. For three days he will get his carbohydrates only from vegetable sources and keeps the total to around 150 grams. Then he will eat a more moderate amount of grainy types of carbohydrate sources for two days, then rotate back and forth. This is a very difficult contest diet — especially when you need to train hard and heavily also. But, if you have seen the trademark condition Chris routinely shows in competition, you know that it works. I tried his method at the 1995 Mr. Universe contest and competed in my all-time best condition. As I look at pictures from that show, I am amazed at the shape I was able to achieve. I would have had trouble believing that this was possible drug-free if you had asked me a couple of years ago! Give this method a try. I’m sure if you stick it out, you will also be surprised with your results.

As a bodybuilder, I will always keep my protein intake high. If I want to get or stay lean, I will also watch the fat content in my food. What’s left? Carbohydrates. This is the one nutrient that you must vary in amount to trick your body into getting lean.

As I learn more about nutrition, my theories sometimes change. I still believe that watching your carbohydrate consumption plays an important part in shedding body fat, but probably not for the same reasons as I once did.

I believe that eliminating starchy carbohydrates (at least for periods of time) are an effective way to lose fat because they are calories-dense and very easy to overeat more than any other reasons.

Regardless of all the different diets, nutrition theories, glycemic indexes of foods, and other complex and debatable factors, when it all comes down to it, effective weight and fat loss is a matter of calories consumed versus calories burned. If you eat more calories than you burn over the course of a day, you will gain weight. On the other hand, if you burn more calories than you eat over the course of a day, you will lose weight.

SHOULD YOU BULK UP?

Is it better to bulk up for added muscle growth, or stay lean all year around? Unfortunately, this is an area where there are no definitive answers.

One school of thought is that if you consistently ingest high-quality protein and train heavily and efficiently, it is not necessary to put on excess weight to gain muscle. The addition of body fat is not considered beneficial in the off-season to acquire more muscle. The more fat you put on, the tougher it will be to prepare for a show, so it is advised to stay within 10-15 pounds of contest condition.

Others feel that if you limit the amount of weight you can gain, you will also limit the amount of muscle you can gain in the process.

I have tried both methods during my off-seasons and personally feel it is better to bulk up — but with some limitations.

I am definitely stronger when I am not restricting my calories — regardless of the quality of those restricted calories. Consistently feeling stronger means heavier training sessions. Heavier training sessions over time leads to more muscle.

Carrying around a little extra weight also allows my body to fuel its energy requirements from body fat — without threatening valuable amino acid stores (or protein). These protein stores can be used to build and repair muscle all year long – every single day of it!.

If you do decide to bulk up, be sure not to get too far away from contest shape. If you get behind schedule and need to drastically reduce your calorie intake to be ready for your show in time, you will undoubtedly sacrifice a lot of precious muscle in the process. This will negate the very reason you bulked up in the first place! As a natural bodybuilder, you do not have any chemicals to help you save muscle.

Whether you are a competitive or noncompetitive bodybuilder, ultimately you will need to decide how much body fat you are comfortable carrying. It may not be worth it to you to feel “sloppy” most of the year to display more muscle on that one day of the contest.

A good rule of thumb when it comes to eating in the off-season is “eat to gain muscle.” Do not eat to get fat or eat to stay lean. Consistently feed yourself high-quality protein for muscle growth and enough carbohydrates to keep you feeling your strongest. After prioritizing those needs, consume as much fat as you feel comfortable eating.

SCHEDULING YOUR MEALS

Why are smaller, more frequent meals better than larger, less frequent meals? The body can better utilize the nutrients in the food. I heard this analogy used once to explain how smaller meals are beneficial to the bodybuilder. Think of steer, horses, or other “grazing” animals. They eat a little all day long — and have tremendously muscular and lean bodies.

You should try to feed yourself every two to three hours. This will take a lot of planning, but if you want a quality physique, you must do it. There are many things you can do to insure that eating frequently will not be so difficult.

THE BENEFITS ARE MORE THAN JUST A GREAT BODY

Sound nutrition has many more benefits than just aesthetics. Applying good eating habits to your daily life will also help you mentally. If your body is a machine that needs fuel to run properly, then food is that fuel. The higher quality food you give your machine, the better it will perform. That means a better sense of well-being, sharper thinking, more strength in the gym, and better performance in other areas of your life, such as work and relationships with people. I believe when you consistently eat right, you have more “pep in your step,” the sky seems a lot bluer, the air seems a lot fresher — you become a happier, more optimistic person. It goes without saying you will need to put forth some effort — and this can become very difficult. But isn’t anything worth having always a little difficult?

Attaining a muscular physique that you can be proud of — while sticking to your commitment of staying drug-free — is one of these difficult tasks. Eating properly on a consistent basis is going to help you reach your goals. Eating well is the avenue to enjoying the great physique you desire.

Good luck! And remember to eat, sleep, and grow!

Arts and crafts activities are a great way for young children to reinforce the ideas they have learned as well as creatively explore new concepts. Art time is very enjoyable to most children, especially toddlers and preschoolers. An art activity by itself can open a number of teaching opportunities on a variety of topics. These yummy projects can be part of a lesson on nutrition or as fun activities that initiate discussions on healthy eating and good nutrition.

My Own Food Pyramid

On a large piece of poster board, draw a large triangle and divide it into a standard food pyramid with all five food groups and the fats and sweets portion. Label each section with the food group name as well as the recommended number of daily servings. Let your child cut or tear pictures of food from magazines and sales papers or use food stickers. Glue the food pictures into the correct groups.

You can use real food to make art projects too! Some are safe to eat, while others are just to look at.

Cereal Necklace

String round cereal like Cheerios or Fruit Loops onto a piece of yarn. This activity is great for building fine motor skills in toddlers and can also serve as a fun and healthy snack!

Spaghetti is Good for Me

Dip cotton balls into brown paint and dry on wax paper while you cook, drain, and cool spaghetti noodles. Glue the cooled noodles onto a Styrofoam plate. Paint sauce on the spaghetti with red paint. When the paint dries, glue on the cotton meatballs. Do not eat this project and throw it out after 2 to 3 days to prevent mold.

Fruit and Veggie Painting

Slice a variety of fruits and vegetables into chunks and thick circles. Potatoes, apples, carrots, and radishes are good for this project. Get creative and include celery pieces and various shaped pepper pieces. Prepare paper on a child sized art easel. Dip the veggie pieces into paint and stamp them onto the paper.

Bugs on a Log

Spread a celery stalk with peanut butter and top with raisins for a healthy afternoon snack.

Colorful Toast

Mix a small amount of milk with food coloring and let your child paint a piece of bread with a small brush, taking care not to get the bread too wet. Toast the bread, top with butter, and let your little one enjoy her masterpiece.

There are also lots of fun food crafts you and your child can make from paper and other simple art supplies that encourage nutrition education.

My Favorite Pizza

Paint a paper plate red and let it dry. Provide your child with a selection of pizza toppings like yellow yarn pieces for cheese, red circles for pepperoni, small brown pom-poms for sausage, and green paper strips for green pepper. Spread glue over the plate and let your child glue on her favorite toppings. You may even sprinkle with oregano for a realistic smell.

A Healthy Breakfast

Cut apart an egg container and make bacon and toast out of brown construction paper. Provide you child with dry cereal as well and glue her glue the components of a healthy breakfast onto a paper plate. Glue the egg container sections on for eggs and consider a paper cup with orange or white construction paper in it for juice or milk. Glue on the bacon, toast, and cereal as well.

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