Bodybuilding.com's TOP 50 selling products! Click here!

The Idiot Proof Diet

Coffee and Cholestrol

9 to 5 Dieting

Coffee May Fight Liver Cancer

10 Weight Loss Myths

Top 5 Nutrition Bars

Basic Nutrition Guidelines You Need To Follow

Rating Diet Ice Creams

Getting Big and Strong on a Vegan Diet

Fibre

Food and Nutrition

Amazing Graze, The best snacks for runners. 

16 foods dieters cannot live without

Post workout rebuilding

Take the weight off and keep it off 

Protien Quality

Why Bananas?

Special Report: Trans Fat

Safety of artificial sweetners

Do nutritional needs change

What should I eat as a pre-event meal

The role of nutrition in martial arts, police,  and military personnel

So you want to be a fitness model?

The safety of low carb diets

11 Nutritional tips to make progress

The Skinny on High Fat Diets

Eating Out

How to double your fat loss in the next 7 days

Check this out.  Whey Protein Chart

What Works What

Micro-Nutrients

Non-Nutrients

Vanadyl Sulfate

Abdominal machines for a muscular, flat mid-section!

How to build muscle and lost fat fast - the facts you must know.

Is your diet making you tired?

Various Nutrition Tips

Four ways to maintain weight loss

Forget dieting, use a mirror

Common myths

Coffee and Cholesterol

Does your daily morning jolt boost the risk of heart disease?

For the millions of people who depend on coffee to jumpstart their day, cholesterol is probably the last thing on their mind as they wait for the morning jolt of caffeine to kick in. In the past few years, though, more and more evidence hints that coffee can increase cholesterol levels.

Experts say that the majority of coffee-drinking Americans do not need to worry about the impact of a cup of joe on cholesterol levels. That's because most Americans drink filtered coffee, which is believed to have much less of an effect on cholesterol than unfiltered coffee. Filters seem to remove most of the cholesterol-boosting substances found in coffee.

But a cholesterol check may be in order for people who use a French press or percolator to make their coffee or who prefer espresso or other varieties of unfiltered coffee, according to Dr. Michael J. Klag, the vice dean for clinical investigation at Johns Hopkins University School of Medicine in Baltimore.

In 2001, Klag and his colleagues reviewed more than a dozen studies that looked at the relationship between coffee consumption and cholesterol levels. They found that drinking an average of six cups of coffee a day was associated with increased total cholesterol and LDL, the harmful type of cholesterol. Nearly all of the rise in cholesterol was linked to unfiltered coffee.

The coffee culprit

Although caffeine is often cast as a villain, the stimulant is not to blame for unfiltered coffee's effect on cholesterol levels. According to Klag, the increase in cholesterol is believed to be caused by oils called terpenes that are found in coffee, but are mostly removed by filters.

"Persons who drink unfiltered coffee should get their cholesterol checked to make sure it is not elevated," says Klag.

The Johns Hopkins researcher notes that in a 1994 study he and his colleagues found an association between coffee consumption and an increased risk of heart disease. But most of the increased risk was linked to coffee-drinking before 1975. It was during the mid-1970s, Klag points out, that drip-coffee makers became widely used in the United States, making filtered coffee the norm.

Although Klag advises his patients who drink unfiltered coffee to switch to filtered brew, he says that not everyone needs to be overly concerned about the effect of unfiltered coffee on cholesterol. He notes that cholesterol levels are a "combination of how you live, what you eat and what genes you inherit." A healthy person with low cholesterol probably does not need to worry too much about the effect of coffee on cholesterol levels, he says.

A Dutch researcher who has also documented the cholesterol-boosting effect of unfiltered coffee agrees that the risks need to be seen in perspective.

"Unfiltered coffee has much less effect on your heart-disease risk than smoking, high blood pressure or being overweight," says Dr. Martijn B. Katan, a professor at the Wageningen Center for Food Sciences and Wageningen University. "But if you want to optimize your cholesterol levels, you should avoid large daily amounts of unfiltered coffee."

Unfiltered coffee seems to boost cholesterol the most, although a handful of recent studies hint that filtered coffee may have an effect on cholesterol, too. In one study, researchers in Sweden found that people who normally drank filtered coffee experienced a small drop in cholesterol levels when they stopped drinking coffee for a few weeks. The results were "surprising," according to Dr. Elisabeth Strandhagen, of Sahlgrenska University Hospital in Goteborg, who led the study.

"We have done some tests on coffee filters, but we cannot explain why the filtered coffee had this effect on serum cholesterol," she says.

Despite the findings, filtered coffee seems to have a much smaller effect on cholesterol than unfiltered coffee. Strandhagen encourages people with high cholesterol or who are at high risk of heart disease to choose filtered coffee. They should also avoid coffee filters that have "aroma holes," which are very common in Sweden, she says.

Pieces of the puzzle

But filtered vs. unfiltered may not be the most important question to ask about coffee and cholesterol, according to a spokesperson for the American Dietetic Association.

"People try to pin a culprit" when it comes to coffee and cholesterol, "but people do not live in an isolated world," says Dr. Gail C. Frank, a professor of nutrition in the department of family and consumer sciences at California State University, Long Beach. According to Frank, there are "several pieces to the coffee story," including not only whether people drink filtered or unfiltered coffee, but how much they drink and what they are doing besides drinking coffee, such as smoking.

And a study by Greek researchers published in the Nov. 2 issue of the Journal of the American College of Cardiology suggests that combining smoking with coffee-drinking can increase the stiffness of arteries more than each of the activities alone. "Given the frequent combination of smoking and caffeine intake, these effects on arterial function may have important implications for human health," the researchers wrote.

Filtering through old habits

When making decisions about coffee, Frank encourages people not to look for a yes or no answer. It's not a simple question of "do drink coffee" or "don't drink coffee," she says.

While unfiltered coffee may contain substances that raise cholesterol levels, many popular coffee drinks sold at coffee houses contain other ingredients — cream and sugar, for example — that raise questions of their own about cholesterol.

Instead, Frank encourages people to "filter through" their own lives and their own cardiovascular risk factors to make a decision about how much and what type of coffee to drink.

By Merritt McKinney
 

Back To Top

Protein Requirements

Back To Top

9 to 5 Dieting: Surviving Food Temptations

The workday grind can be a dieter's worst nightmare. Yet it doesn't have to be that way.

You're wise to avoid donuts, steer clear of vending machines and go easy on the pasta in the company cafeteria. But there's no need to chain yourself to your desk with a mountain of carrot sticks and rice cakes.

Food boredom – and there's nothing like carrots and rice cakes to bring that on – is one sure-fire way to kill a diet. Another is isolating yourself to avoid temptation.

Hope Warshaw, dietitian and author of "Eat Out, Eat Right" (Surrey Books, 2004), makes a good case for making your weight-loss efforts mesh with your work and social life.

"Reality of the matter is 'dieting' is not an on/off proposition," Warshaw says. "It's a long-term lifestyle change proposition. The longer that people think of this as temporary, the longer they will be frustrated by weight loss and regain."

Bottom line, she says, is people have to make small and simple changes in their behaviors about food, food choices and the portions they eat.

"If a person goes out to eat as part of their lifestyle, then to have long-term weight loss and control success, they need to figure out how to cope with restaurant meals," Warshaw says. "Perhaps they need to eat out less and bring lunch more, but all in all they shouldn't avoid restaurants. It only leads to pent-up desire and anxiety."

So look at it this way: If joining office mates for a coffee break or meeting friends for lunch at a favorite eatery is something you enjoy doing during the work week when you're not dieting – find ways to do it successfully when you are dieting. You're more apt to stay on track that way.

Make Obsession Work for You

You're also more likely to succeed with weight control when you stay totally focused on it, according to Daniel S. Kirschenbaum, a behavioral sciences professor at Northwestern University Medical School and author of "The 9 Truths About Weight Loss" (Henry Holt & Co., 2000).

Kirschenbaum says beginning a weight-loss program requires the same healthy obsession an athlete in training exhibits. It's all about focus, momentum and having everything fall into place at the right time.

The difficulty people have, Kirschenbaum says, is their lives interfere with this training model. First there's the donut during your morning coffee break. It's a little slip, sure, but not the end of the world.

"The problem is, one donut leads to a bag of chips at lunch and then a cheeseburger later in the day," he says. He advocates self-monitoring – basically writing down everything you eat – so you're focused on the food you consume and can avoid slippage that stymies weight loss. The idea is, if you write down that donut, later in the day you'll remember you had it and be less likely to make another slip.

Dieters Just Wanna Have Fun

So it's Friday noon. You've done a good job all week maintaining that healthy obsession with weight loss – choosing fresh fruit instead of donuts during coffee breaks and eating sensible sack lunches. But now you're itching to get out of the office and join your friends for lunch.

The good news is you've got plenty of options. But you've also got challenges. In the typical sit-down, American-style restaurant, Warshaw says portion size is your biggest challenge, followed by fat – in, on and around food.

"If you can deal with portion control and fats, there are plenty of choices," she says. You can:

Order from appetizers, salads or soups Split and share items Take food home Do a soup and salad or soup and half sandwich combo Order a vegetable plate ala carte Make special requests

In her book, Warshaw offers more tips, plus nutrition info on more than 3,500 menu items at 55 restaurant chains.

Still, whether you head to the company cafeteria or the corner deli, Northwestern's Kirschenbaum points out this simple truth: "There's no way to lose weight and keep it off unless you restrict what you eat consistently."

By Liz Enbysk

Back To Top

Coffee May Fight Liver Cancer

And decaf reduces colorectal cancer risk, another study finds

TUESDAY, Feb. 15 (HealthDay News) -- Coffee drinkers may have reason to smile: Daily coffee consumption seems to reduce the risk of liver cancer, a new study finds.

And drinking decaffeinated coffee seems to cut colorectal cancer risk, another study claims.

Both papers appear in the Feb. 16 issue of the Journal of the National Cancer Institute.

"We were surprised. We didn't expect the decaf findings," said Karin B. Michels, an associate professor of epidemiology at Harvard Medical School, and lead author of the study that looked at caffeine consumption and colorectal cancer risk.

The researchers were trying to confirm conflicting results from earlier studies, some finding that coffee reduced colorectal cancer risk and others revealing no effect. They evaluated data from two large studies, the Nurses' Health Study and the Health Professionals' Follow-up Study, together including more than 173,000 men and women. The goal was to look at the association between coffee, tea and caffeine consumption and the incidence of colorectal cancer.

They found no association between consumption of caffeinated coffee or tea and the incidence of colon or rectal cancer in either group. But they found that those who regularly drank two or more cups of decaffeinated coffee a day had about half the rate of rectal cancer as those who never drank decaf coffee.

It had been theorized that increased bowel motility [movements] from coffee consumption was "one of the most important mechanisms" in the reduction of cancer risk, said Michels. "We set out to confirm that, but we did not find an association between caffeine consumption and lower cancer risk."

It could be, she speculated, that decaffeinated coffee has an effect on bowel motility, but something in caffeine cancels out that effect.

The finding needs to be confirmed in other studies, Michels said, before any recommendation about coffee drinking can be made.

In the second study, Dr. Manami Inoue of the National Cancer Center in Tokyo and colleagues followed more than 90,000 middle-aged and elderly Japanese men and women for 10 years. They found that those who drank coffee daily or almost daily had half the risk of liver cancer, compared to those who did not drink coffee. They didn't differentiate between caffeinated or decaffeinated coffee, but noted that decaf coffee is rarely consumed in Japan.

The rate of liver cancer among those who never drank coffee was 547.2 cases per 100,000 people over a decade, but the rate among daily coffee drinkers was 214.6 cases per 100,000 over the same period.

"In our study, liver cancer risk significantly decreased with the amount of coffee consumed (compared with nondrinkers, 48 percent decrease with 1-2 cups per day; 52 percent decrease for 3-4 cups per day; 76 percent decrease for 5 cups per day)," Inoue said. "Our results are consistent with, but more pronounced than, those of previous case-control studies."

About 17,550 new cases of primary liver and bile duct cancers are expected to be diagnosed this year in the United States, according to the American Cancer Society. About 104,950 new cases of colon cancer and 40,340 of rectal cancer are expected to be diagnosed this year as well.

Dr. Michael J. Thun, head of epidemiological research for the American Cancer Society, said the two new studies are interesting, but the results shouldn't prompt any recommendations or changes in coffee-consumption habits.

"There isn't anything in these studies that would persuade people to give up or take up coffee drinking," Thun said, adding, "The liver finding is interesting, but needs to be replicated."

The finding that decaffeinated, but not regular, coffee reduced colorectal cancer risk is surprising to Thun, as it was to the study authors. "But it is important not to overinterpret," Thun said. Again, more research is needed to be sure the finding isn't a fluke, he added.

While the associations both bear more study, Thun said, "it's much too soon to go changing your diet."

 

By Kathleen Doheny

Back To Top

10 Weight-Loss Myths: Don't Be Fooled!


When does a lie become an accepted truth? When the lie is repeated often enough.

It’s the oldest trick in the book, a favorite ploy of politicians and others who stand to gain, but still we fall for it.

Especially when it comes to losing weight.

The diet industry is riddled with self-perpetuating myths, misconceptions, and downright mistruths, sighs psychologist Jeffrey Wilbert, Ph.D., author of Fattitudes.

“The strategy is to market fringe products and miracle cures that are very seductive in what they promise,” Wilbert explains, noting the billions of dollars the diet industry spends on consumer advertising. “Very few people are successful [at losing weight], but the promise gets into our subconscious and stays there.”


The antidote, says Wilbert, is for consumers to educate themselves from reputable sources with reliable data. We start the process by smashing 10 of the most common weight-loss lies right here.


1. “Lose 30 pounds in 30 days.” Or any other gimmick that pledges massive weight loss at breakneck speed. “It’s not healthy, and it’s not true,” Wilbert says. Permanent weight loss requires lifestyle change, not a quick fix, he adds.

2. Fat is bad for you. “Dieticians forwarded that one to people for years,” says registered dietician and nutrition teacher Rick Hall. Now they know better. The truth is that some fats are unhealthy, and some are good – indeed, necessary – for your health. (Hence the term, “essential fatty acids”!)

3. Carbohydrates are bad for you. First it was fat, now carbohydrates are the bad guy. Wilbert explains that this trendy idea is just too broad. When trying to lose weight, make a distinction between unhealthy carbohydrates, such as white sugar, and complex carbohydrates, such as vegetables and whole grains, which provide vital vitamins, and fiber to aid digestion.

4. Lose weight by not eating. Uh…no. Starving deprives the body of the nutrients it needs for life and can lead to serious illness. Plus you lose muscle mass, not fat. Even if you do lose pounds, you gain them back almost immediately when you raid the fridge again.

5. Don’t eat after 6 p.m. “It’s not what time you eat, it’s what you eat!” insists Dare to Lose author, Shari Lieberman, Ph.D. “In Europe they eat at 10 o’clock at night and they’re half the size of Americans.”

6. Salad bars are healthy. Bacon, cheeses, fried chicken, oily dressings…The apparent allure of salad bars means they probably require as much of your considered attention as ordering at a fast food restaurant. “You have to choose the foods at a salad bar wisely,” Lieberman reminds people.

7. Diet sodas aid weight loss. This is one of Lieberman’s favorite pieces of diet-industry hype. “There isn’t a single study that shows diet sodas help you lose weight. There’s absolutely no data on that at all,” she claims.

8. You shouldn’t step on a scale. “It’s another misconception that dieticians have passed on,” says Hall. “I completely disagree with it.” He says checking your weight on a regular basis, say once or twice a week, is an obvious way to gauge your progress and alter your diet accordingly. However, Lieberman notes that scales in and of themselves, well, suck. She encourages people to keep track of hip, thigh and tummy inches, too.

9. You can lose weight with a pill. “You can’t replace healthy eating and exercise with a pill,” Hall warns. “Pills aren’t a new thing, they’ve been tried for decades…[with] horrible side effects.”

10. You have to join the gym. Actually, the most recent research indicates 30 to 60 minutes per day of moderate physical activity is all it takes to balance healthy food intake. It doesn’t have to be strenuous exercise, “just move your body!” exclaims Hall.

By Susan Woodward
 

Back To Top

Top 5 Nutrition Bars


They were once the sole dominion of endurance athletes. Now nutrition bars (commonly called “energy,” “sports,” and “power” bars) are so decidedly mainstream they’ve been transformed into an $860-million industry.

Yes, we Americans are consuming energy bars every day like we do candy on Halloween. That’s not necessarily an awful thing. But if you’re standing in a supermarket aisle staring at rows and rows of attractively packaged bars, how do you possibly choose between a chocolate peanut butter Lean Body, a hemp seed laden plums and currants Alpsnack, and a cookies and cream by Atkins?

Partly it depends on whether you’re seeking a snack, a meal replacement, or a boost to your workout. But plain old good health should come first, insists nutritionist and author Shari Lieberman, Ph.D., and you must study the product labels so you know what you’re eating.

Some golden rules most nutritionists agree on:

 

With that settled, here are five of the best energy bars you can get your hands on.

1. PowerBar – the original, some say the best. “PowerBars were first used by cyclists and marathon runners as an easy way to eat the carbohydrates they needed to complete an event,” explains Douglas Kalman, nutrition expert with the private drug and supplements research firm, Miami Research Associates. Fast forward a couple of decades and PowerBars are for every man and woman and come in 12 flavors. Thumbs down for adding some high fructose corn syrup.

2. Clif and Luna Bars – Made with wholesome organic oats and soybeans, nothing quite beats the taste, nutrition, and popularity of an apricot, carrot cake, or black cherry almond Clif Bar (to name but a few). Luna Bars are the low-cal version made by the same company for women. Fortified with nutrients such as folic acid and calcium, the LemonZest and Chocolate Pecan Pie Luna Bars score highest on taste tests.

3. Atkins Advantage Bar – Being an Atkins product, this line is of course low-carb (2-3 g) and is marketed as a protein bar. Comes in seven flavors, each featuring good old chocolate (which means caffeine, also). Protein is derived from soy. Atkins uses Splenda for sweetening. “For many people, Atkins bars are great; for others they’re an acquired taste,” says Kalman.

4. Odwalla Bar – Yep, the same manufacturer that squeezes the juice. Boasts organic oats, brown rice, no wheat, no dairy, and an array of fruit such as mangoes and bananas (no sugar) for sweetening. An excellent choice for good health and controlled calories.

5. BumbleBar – This one is a relatively new product, a kind of boutique energy bar. But it deserves mention for its disciplined use of nothing but organic ingredients, and a selection that can be difficult to obtain during traditional mealtime (flax seeds, sesame seeds, almonds, etc.) BumbleBars also uniquely utilize some zesty spices for extra flavor, such as ginger, cinnamon and cardamom. This bar probably doesn’t pack the punch of a Detour Bar (which, with its nuts and caramel, looks just like a Snickers), but unless you’re a bodybuilder, it will more than suffice.

 

By Susan Woodward

Back To Top

Basic Nutrition Guidelines You Need to Follow

Okay, now that you're lifting it's time to work on your diet. Here are a few basic changes you need to make in your diet if you want to be successful.

 

Breakfast: eggs, whole-wheat toast, fruit etc.

Mid-morning: protein shake such as Myoplex (I eat this meal in my P.E. class)

Lunch: sandwich (meat, veggies, and whole-wheat bread) fruit or veggies etc.

Mid-afternoon: anything that's good and healthy (I eat this one after school)

Post workout: something with lots of protein- i.e. protein shake, protein bar etc.

Supper: a good meal with protein and some whole grains and veggies.
 

Jeff Galterio

Back To Top

Rating Diet Ice Creams

Ponder for a moment life without ice cream. Yes, it’s hard to do. It feels a little like life without hot, bright sunshine, or life without the occasional big belly laugh.

“People like ice cream and they don’t want to be told they can’t have it,” sums up Linda Mendoza, a registered dietician with the Washington State Dairy Council.

Blunt but wise words.

It’s that awesome flavor (combined with the unique texture) that hooks us. Nutritional value is debatable. Sure, there’s a little calcium component, maybe some nuts or real fruit in the super premium stuff. But we all know a good ice cream when we taste it. That’s why, despite its serious fat content, even the obese amongst us resist giving it up.

What’s a person to do? Well, if you haven’t already, you could give so-called “diet” ice creams a go. Below we rate six of the best ones on the market. 

First, a few words of warning – “low-fat” and “low-carb” ice creams usually require other additives to stabilize and sweeten the product, so they may not be as pure and healthy as their fully loaded cousins. Also note that the metrics included on the product label (and below) are based on half-cup portions. That’s roughly equal to the size of a tennis ball, or two pretty small scoops – not the whole carton, people!

OK, that said, here we go (rated least to most flavorful).

6. Breyer’s “Carb Smart” (Rocky Road)

Bold try, but too far from the taste of a real Rocky Roader to really enjoy. The ice cream looks (and feels) ultra-whipped. Contains Splenda, that relatively new, chemically altered sucrose that tastes sweet but isn’t absorbed by the body. 

Calories: 140 
Total Fat: 11 g
Cholesterol: 20 mg
Carbohydrates: 12 g

5. Healthy Choice Premium Low-Fat Ice Cream (Vanilla)

“It tastes like frozen cool whip!” exclaimed one of our taste testers. Great, if you like that kind of thing. Impressive low-fat figures.

Calories: 110 
Total Fat: 2 g
Cholesterol: 10 mg
Carbohydrates: 19 g

4. The “Skinny Cow” Low-Fat Ice Cream (Mint Chocolate Chip)

Kind of watery, closer to the texture of sorbet than ice cream, but worthy regardless. 

Calories: 120 
Total Fat: 2.5 g 
Cholesterol: 0 mg
Carbohydrates: 23 g

3. Ben & Jerry’s “Carb Karma” (Chocolate)

Tastes like chocolate and is darn close to the real thing. Like its Breyer’s low-carb counterpart, this product contains no added sugar, using Splenda instead. Like B&J’s popular super premiums, “Carb Karma” isn’t shy about fat and calories.

Calories: 150 
Total Fat: 12 g
Cholesterol: 55 mg
Carbohydrates: 11 g

2. Haagen-Dazs Low-Fat Frozen Yogurt & Sorbet (Vanilla Raspberry Swirl)

Yum! Now we’re talking. The raspberries don’t taste as fortified with sugar as regular sorbet but you know, this is a very satisfying ice-cream alternative. 

Calories: 170 
Total Fat: 2.5 g
Cholesterol: 25 mg
Carbohydrates: 32 g

1. Starbucks Low-Fat Latte

The ultimate proof that someone has finally got it right with diet ice cream. Never mind it’s a coffee manufacturer, this ice cream rocks! “The Starbucks low-fat latte tastes wonderful – and I’m an ice-cream lover!” attests Sylvia Klinger, a corporate nutrition consultant in Chicago, Ill. who develops recipes for food manufacturers. From the mouth of a pro!

Calories: 170 
Total Fat: 3 g 
Cholesterol: 10 mg
Carbohydrates: 30 g

To recap, there are more varieties of low-fat and low-carb ice cream (and sorbet) in your local grocery store than ever. Some taste great, but if you read the labels, you’ll soon learn that “low fat” and “fat free” are a myth, and “low carb” simply means the product is artificially sweetened.

And remember, there’s always this possibility: “You don’t have to drive yourself crazy with everything low fat and low carb,” advises nutritionist Jonny Bowden, ironically the author of Living the Low-Carb Life. “Get the richest, most wholesome premium ice cream you can get, indulge in a serving, be done with it, and don’t do it too often.”

Call it responsible decadence.

By Susan Woodward

Back To Top

Getting Big and Strong on a Vegan Diet 

There is no way that you can get big and strong on a vegetarian diet! I used to hear this all the time from my meat-eating friends. I say, used to as I never hear it anymore from people that know me or from people that have seen my photos on my website.

Yes my friends, you can in fact get bigger and stronger on a vegetarian diet. You can even do it on a vegan diet (no animal products whatsoever). Just because the pot smoking, rice dream eating hippie vegetarian in Venice Beach, CA looks like he is from Ethiopia, does not mean that every vegan does. I have the strength and size to back up the fact that you can get strong and have a muscular body on a vegan diet. In this article I am going to discuss why I became a vegan and then go into how to plan your diet to pack on some muscle and increase strength. 

When I was fifteen I read an interview with Harley Flannagan (lead singer of the legendary NYC hardcore band, the Cro-mags) in which he stated that he became a vegetarian to lead a more peaceful life and that one cannot talk about peace when they have a steak on their plate, as an animal died in agonizing pain to end up there. That really struck a cord with me and got me thinking about the thousands of animals that suffer daily on factory farms. Next, I visited Kenya with my parents and experienced a feeling of oneness with the animals over there. I realized that I did not want to contribute to the unnecessary suffering of other beings and I knew that I needed to make some changes. Finally, I saw a movie called “The Fly II” in which a golden retriever is mutilated in an experiment gone bad. That got me thinking about how animals are abused in labs and further solidified the new direction that I was taking. In addition, to giving up meat, I decided that I would make sure to purchase products such as: toothpaste, shampoo, soap etc that were not tested on animals. 

I gave up meat gradually. I stated off by giving up all meat except fish. Then I gave up fish, but continued to eat eggs and dairy. Once I realized that most eggs and dairy products came from animals that lived miserable lives on factory farms, I gave up all animal products. That was ten years ago and I have never looked back. While I am an ethical vegan, there is no doubt in mind that a vegan diet is healthy and that I can get everything that my body need for my intense lifestyle. Regardless, like any other diet, planning is required. 

The number one thing that people always ask me is where do I get my protein. Many vegans that I have met make the mistake of thinking that you do not need much protein at all. I even had one guy tell me that only 5% of one’s diet should come from protein. Of course this guy looked like Don knots and would be blown off like kite if a strong wind came by. I had another guy tell me that I can get protein from a cucumber and that I should not even worry about it. Of course, this guy was not in shape either and was in no position to give me nutrition advice. We have to be much more sensible than that. Especially, if we expect anyone to give up meat and adopt a vegetarian diet. 

Telling people that they can get all of the protein that they need from eating spinach and leafy green vegetables is impractical. Just because it works for the gorillas does not mean that it will work for us. Not getting enough protein and thinking that only 5% of your diet needs to be comprised of protein are sure fire ways to be spindly and weak for the rest of your life. Now I am not saying that you need two grams of protein per pound of bodyweight like the bodybuilding magazines state. That is way too much protein and a case of overkill. For athletes, 0.7 to 1 gram of protein per pound of lean muscle is optimal for increasing strength and size. For example, if you weigh 180lb and have ten percent bodyfat, then you should shoot for 150-160 grams of protein to build more muscle. If you want to maintain your size, then 100-120 will probably be sufficient. 

Next, vegans like anyone else need to load up on healthy sources of fat. Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death. Getting 20-30% of your calories from fat is a good way to go. Load up on healthy fats such as: flaxseed oil, olive oil, almonds, walnuts, almond butter, and avocadoes. Also, vegan diets are free of all saturated fats, which is great for the most part. However, some saturated fat is required for optimal health, so get some coconut oil or coconut milk in you diet as well. 

Finally, make sure that you eat a variety of food to get a full array of muscle building amino acids. Some examples of good combinations include: black beans and quinoa, lentils and brown rice, almond butter sandwich, Rice protein/soy milk shake, green peas and almonds. Have some veggie burgers and other fake meat products from time to time, but make sure that the majority of your diet comes from fresh organic food.

Here is a sample of my diet:

Breakfast

3 tablespoons of Rice Protein Powder (nutribiotic brand) with 8oz of almond 
milk and 8oz of soy milk. I add ½ cup of frozen mango or strawberries to 
the mix and one tablespoon of coconut oil. I also add in two teaspoons of Vitamineral Green

Mid afternoon snack

½ cup of almonds and ½ cup of raisins

Late afternoon snack

Two Veggie burgers with olive oil and some Sprouted Bread (“Ezekial” or "Man's Bread)

Post Workout Shake

3 scoops of Rice Protein Powder with 8oz of oat or rice milk. I throw in 1 tablespoon of flaxseed oil and ½ cup of frozen fruit.

Dinner

Mixed Green Salad with 1 tablespoon of olive oil or one avocado. 
One cup of lentils steamed with squash, carrots, tomatoes, mushrooms, and some tofu. One tablespoon of olive oil is added to the mix. 
One cup of quinoa 
A pear or apple 
Some Dark chocolate for dessert and some ginger cookies 
Glass of red wine

Late Night snack

Peanut butter or almond butter sandwich and a cup of berries 

Okay, now that we have the diet taken care of, let me address the most important part of getting bigger and stronger which of course is training. If you do not have a solid training regimen, it does not matter what your diet looks like, you will not make any progress. Many trainees make the mistake of doing way too much volume and focusing way too much time on isolation exercises. If strength and size is what you want, then focus on compound movements that work a lot of muscle groups such as: Deadlifts, Squats, Military Presses, Dips, Chin-ups, Bent-over rows, and Bench Presses. Here is a four-day-a-week program that you can follow to pack on some size and strength:

Monday and Friday (Upper Body Emphasis)

A-1 Incline Dumbbell Presses 
A-2 One-arm Dumbbell Rows 
Take a two-minute break and then do: 
A-1 Seated Dumbbell Presses 
A-2 Weighted Pull-ups 

Do one set of A-1, wait two-minutes, then do as set of A-2, wait two-minutes, then another set of A-1 and so forth until you have completed five sets of five on each exercise. Use the same weight on all five sets. When you can do seven reps on the fifth set, increase the weight by 5-10lbs. 

Wednesday and Sunday (Lower Body Emphasis)

Deadlifts 5x5 
One Legged Squats 5x5 
Turkish Get-ups 5x5 

Take three-minute breaks in between each set and one-minute breaks in between each exercise. Use the same weight on all five sets. When you can do seven reps on the fifth set, increase the weight by 5-10lbs. 

If you have always wanted to be vegetarian or vegan, but though that you would melt away, your worries are over. Follow my guidelines and I have no doubt that you will get stronger and pack on some size. 

(by Mike Mahler)
 Back To Top

fiber

Fiber is definitely one of the most overlooked nutrients in the powerlifter's diet. I have consulted with numerous strength athletes and out of all of them very few were taking in adequate amounts of fiber in their nutritional plan. Let's face the bold truth here for a minute. Fiber is not one of those really tasty nutrients that are going to make your mouth water. It usually comes in the form of bland foods that really don't go down like a Krispy Kreme donut. 

Increasing your fiber intake will most definitely have a positive effect on your increased cholesterol level. Cholesterol levels that are not in check can really cause a tremendous amount of health problems down the road for the powerlifter. It's a good idea to keep them in check because it can lead to arteriosclerosis which is the hardening of the arteries in your heart. Latter on this condition can lead to a heart attack. 

I have noticed a higher incidence of heart attacks among powerlifters than some of the other types of athletes that I consult with. I believe this is due the fact that many powerlifters consume too much saturated fat and ignore their fiber intake. This combo can really wreak havoc on the cardiovascular system especially when there is also very little cardiovascular exercise included in their power training program. 

One way to start getting more fiber in your nutrition plan is to start eating sources that provide adequate fiber a few times per day. Don't try and get all your daily intake of fiber in one meal. This will just make you feel like you swallowed a blowfish. Start including more vegetables and fruits in your plan. As with most powerlifters that I have worked with, fruits and vegetables are put to the side for tastier higher fat and refined carbohydrate food choices. Try to get more salads into your plan as well. 

One excellent source that should be included into all powerlifter's plans is rolled oats. Oatmeal as you may call it is an excellent source of complex carbs but it also provides a very good source of fiber. Another very good source of fiber is the many different high fiber cold cereals that are now available. Bran flakes and All Bran are very good sources of fiber and should be included in the powerlifter's meal plan. 

Not only is the increased fiber going to help bring down your cholesterol level, but it is also going to help prevent another health problem that plagues so many American men and that's colon cancer. If you are not getting enough fiber in your diet then you are setting yourself up for a increased rate of getting colon cancer in latter years. 

 Back To Top

Food and Nutrition

Food and nutrition is something simple to understand but a lot of people miss the point about it. If weight loss is your goal don't agonize so much of the food you're eating, but the output that your body is doing. Think more of getting healthy and fitter not cutting down or cutting out on the food you love. Of course common sense must be used. Food is supposed to be enjoyed; it is one of the best pleasures in life. Eat the things you love to eat and enjoy them. Ignore eating plans that even suggest you...

We know these words are almost a guarantee that you will want to eat more of the "Can't Have" foods than you usually do. Remember: "There are no good or bad foods, only the amount that you eat!!" Vegetables are a great thing, but try eating 2kgs of spinach and see how you feel? Equally, chocolate is a great thing, but try eating 2kgs and see how you feel?

How Do We Look Great Without Dieting Religiously and Exercising Compulsively?

5 Key Points to Looking & Feeling Awesome

Important Quick Food Tips...

MOVE MORE = EAT MORE
MOVE LESS = EAT LESS

GOOD NUTRITION IS EASY...

Drink More Water.

Recommendations:

Eat More Real Food:
· 2/3 of what you eat should look like it came out of the ground!
· Lots of variety, color and textures is best. Real food
· Cut down on processed food
· Try to eat 20-30 different foods daily

Recommendations:

Watch Your Fat Intake
Recommendations:

The Base for All Healthy Eating Plans
Eat Small Amounts of:
· Sugar · Fat · Processed Foods · "White"-flour Bread, Pasta · Fatty and Processed Meats.

Eat Some of:
· Fish · Lean Meats · Leans Chicken · Low Fat Milk · Low Fat Cheeses · Eggs

Eat Most of:
§ Fruit § Vegetables § Wholegrain Cereal § Brown and Wholegrain Bread § Brown Pasta and Rice § Legumes

 Back To Top

Amazing Graze

Presenting the 26 absolute best snacks for runners. They're low-fat, energy-packed, and -- wow -- do they taste good
 
We're sure you can still hear that voice of admonishment: "No more snacking; you'll ruin your appetite for dinner!" Could have been Mom, or maybe it was Dad. For some of us, it was both.

Time to silence that guilt-inducing voice in your head once and for all, because snacking is in. Actually it's not even called snacking anymore, it's called grazing. And nutrition experts now believe that grazing on five smaller meals throughout the day is better than eating three big ones.

Why? Because a steady food intake keeps your energy levels consistently higher. Also, when you graze, you never become overly hungry, so you don't get the urge to overeat. This makes weight control easier. You also tend to choose higher quality foods if you never let yourself become too hungry.

But, which snacks are best? We took this question to five top sports nutritionists (they're all grazers too), and they eagerly gave us their recommendations. So check our list, and start snacking -- uh, grazing. We promise you won't get sent to your room.

Bananas
Why they're good: Bananas are chock-full of carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.) 
When they're good: Before, during, or after exercise. They're great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake. 
Calories: 105 per medium-sized banana

Carrots
Why they're good: Carrots are low-calorie but filling, so they're excellent if you're watching your weight. They contain carotene and vitamin A, which promote eye health and strong immune function. 
When they're good: Eat them at night when you want something to munch but don't want extra calories. Or eat them before dinner if you're famished. This way, you won't overindulge once you sit down for your meal. 
Calories: 30 to 40 per medium-sized carrot

Cereal with skim milk
Why it's good: Most cereals are vitamin-mineral fortified, and they're great with fresh fruit sliced on top. Cereal is a quick-to-prepare, easily digestible, and healthful way to satisfy your sweet tooth. (Even sweetened cereals such as Cap'n Crunch and Frosted Flakes are a better low-fat alternative to cookies). Choose cereals that have 5 grams of fiber or more per serving. 
When it's good: Fine as a prerun snack or a postrun pick-me-up. 
Calories: Between 200 and 500 (per 1 ounces of cereal plus 8 ounces of skim milk)

Chocolate milk
Why it's good: Chocolate milk is cold and helps keep you hydrated. It also provides plenty of protein, carbohydrates and B vitamins. The calcium in milk will help keep your bones strong. 
When it's good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run. 
Calories: 160 calories per 8 ounces of 1 percent milk

Cottage cheese
Why it's good: It's packed with protein, which runners need more of than sedentary people for muscle rebuilding and repair. It serves as a good calcium source as well. 
When it's good: Anytime except just before running. Great with fruit after an intense workout or race. 
Calories: 165 per 1 cup of 1 percent cottage cheese

Dried apricots 
Why they're good: These chewy little morsels are low-fat and high-carbohydrate, and provide a decent amount of vitamin A, fiber, and potassium. 
When they're good: Anytime. Toss chopped apricots over your granola at breakfast, or eat whole ones plain before your afternoon workout or as a sweet treat after dinner. 
Calories: 80 per 10 apricot halves

Dried plums (prunes)
Why they're good: Dried plums contain no fat and are packed with carbohydrates. They're also a good source of fiber and potassium. Eating potassium-rich foods like dried plums helps lower high blood pressure. 
When they're good: Dried plums make a healthful snack almost anytime. But don't eat them just before your run, as they can act as a laxative. 
Calories: 100 per 5 dried plums

Energy bars
Why they're good: Designed especially for runners, you can choose from high-carb, 40-30-30, or protein-plus bars. They're tasty and come in all flavors. 
When they're good: Prerace, midmarathon, or postrace. 
Calories: 200 to 300 per 2.4- or 2.75-ounce bar

Fig bar cookies
Why they're good: Chewy fig bar cookies are a tasty, convenient source of carbohydrates and fiber. They are carbs that are quickly digestible, making them great "on the run" snacks. 
When they're good: Anytime, even during the middle of a marathon when you need to refuel in a hurry. Of course, if you're fiber-sensitive, save them until after the race. 
Calories: 110 per 2 cookies

Fruit Popsicles
Why they're good: This refreshing low-calorie treat is loaded with vitamin C, which fortifies your immune system and helps boost iron absorption. 
When they're good: They're great anytime, but they're best immediately after a tough, hot run. 
Calories: 75 per 3-ounce frozen fruit/juice bar

Fruit yogurt
Why it's good: Yogurt is a great source of calcium, protein, and potassium, plus it's low in fat and fairly high in carbohydrates. The live and active cultures in yogurt will also boost your immune system. 
When it's good: Anytime. Some runners swear by it as a highly digestible prera

ce snack, despite its protein content. 
Calories: 250 per 8 ounces of low-fat yogurt

Granola bars
Why they're good: A low-calorie granola bar will satisfy your sweet cravings, without the fat calories of a candy bar. And unlike candy bars, granola bars also come with B vitamins and iron. 
When they're good: Anytime you feel like satisfying your sweet tooth without feeling guilty. 
Calories: 110 per 1-ounce bar

Green soybeans
Why they're good: Soybeans in any form are a high-quality source of protein, iron, B vitamins, and heart-healthy isoflavones (which boost bone health). Soy protein has been shown to lower risk of heart disease and cancer. 
When they're good: Eat them after your workout, or as a low-calorie but filling afternoon snack. 
Calories: 125 per 1/2 cup raw or boiled

Hummus on Wheat Thins
Why it's good: This filling snack packs plenty of protein, fiber, vitamin B6, and folic acid. The latter is especially important for a healthy pregnancy, and has recently been shown to prevent anemia and breast cancer. 
When it's good: Hummus works well as a substantial midmorning or afternoon snack. It's also a more healthful evening alternative to peanuts or other fried party snacks. 
Calories: 280 per 3 tablespoons of hummus and 8 Nabisco Wheat Thins

Oatmeal
Why it's good: Studies show oatmeal helps lower cholesterol. Oatmeal will also fill you with plenty of carbohydrates to boost energy and alertness. 
When it's good: An excellent prerace food, or anytime you wake up feeling hungry and ready for a hearty breakfast. 
Calories: 150 per 1/2 cup

String cheese
Why it's good: Many runners fail to meet their calcium requirement, especially those who don't eat many dairy products. String cheese is a tasty, convenient way to take in calcium and protein as well as some fat. 
When it's good: Have a stick or two with some high-carbohydrate foods after a long run or race. Research shows that eating a little protein along with carbohydrates can speed your recovery. 
Calories: 80 per 1-ounce stick

Tuna fish
Why it's good: Tuna comes with protein and heart-healthy omega-3 fats. Research shows that men who eat at least 3 to 4 ounces of fish per week are less likely to die of a heart attack, and that women who eat at least 2 servings of fish per week reduce their risk of rheumatoid arthritis. 
When it's good: Perfect for lunch or an afternoon snack. Consider a tuna salad with low-fat mayo and sliced tomatoes. 
Calories: 110 per 3 ounces, canned in water

by Beth Moxey Eck

Back To Top

Calling all dieters:

Are you tired of eating the same old stuff? Would you like something new and different to wake up your taste buds? 

Whether you've got the mid-afternoon munchies or a late-night craving, want something sweet or something savory, none of these 16 favorites will cost you too many calories.

Back To Top

What kinds of foods are good for post-workout rebuilding and replenishment of the muscles?

A: Your post-workout meal should contain the following: 

1. A lean complete protein: food (e.g. chicken) or liquid supplement (e.g. whey protein) - about 30 - 50 grams, depending on weight, goals, etc.

2. A Complex Carbohydrate: food (potato) or liquid supplements (e.g. maltodextrin, glucose polymer) about 60 - 100 grams or more (preferably high glycemic). 

3. Very little fat (preferably unsaturated). 

First, about the lean protein: During the brief "window of opportunity" after your workout, protein synthesis occurs at the highest rate. This is due to the micro trauma (broken down muscle tissue) that occurred during the training session. Complete recovery can only take place if you provide your muscles with a large supply of amino acids from protein foods or supplements within 60 - 90 minutes after the workout, then every three waking hours thereafter until complete recovery is achieved. 

When choosing a post workout protein source, you should select one that is low in fat. This is not the best time for a big steak or other high fat protein-rich foods. Fat slows the absorption of the protein and the carbs. The best choices would be fat-free or low fat proteins, such as: 

Whey protein is excellent for post-workout because it is so rapidly absorbed, but it is uncertain whether this will actually cause greater muscle growth - I tend to doubt it. Your goal should simply be to eat 30 - 50 grams of high quality complete protein - whether it is in the form of food or liquid probably doesn't matter, despite what supplement companies tell you to the contrary. 

Now for the complex carbohydrates: During your training session, you deplete your muscle glycogen (stored carbohydrates) and you must replenish it promptly for complete recovery and to ensure that you are supplied with energy for the next training session. You should be choosing complex, starchy, all natural carbs for after your training session. These include: