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TABLE OF CONTENTS Part1: QUALITY LEVELS .............................................................................page 3 Part 2: My Nutrition Profile .page 4-6 Part 3: A Perfect 3-Day, 3-Day Analysis...page 7-9 Part 4: Super foods Chart.page 10-11 Part 5: Farm to Table ..page 12 Part 6: My Platepage 13-17 Part 7: Water.....page 18-20 Part 8: Fiber..page 21-22 Part 9: Closing....page 23

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.37 199.9 6.169 25 3.8 SKIP SKIP 1.7 0.16 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 1.5 3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 18 3 180 3

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.74 399.8 12.338 50 7.6

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

3.7 1999

MACRONUTRIENTS
g g
g g g

61.69 250
38 50 19

g
g

17
1.6

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.2 1.3 16 1.3 2.4 400 90 15

900 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 8 400 4700 11 1500
100 0.8 40 470 1.1 SKIP 200 1.6 80 940 2.2

Potassium Zinc Sodium

: MY NUTRTION PROFILE -OMEGA 6 -PURPOSE: They are necessary for human health but the body can't make them -you have to get them through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as normal growth and development. Also known as polyunsaturated fatty acids (PUFAs), they help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system. -DEFICIENCIES: These include eczema or dry, irritated skin, water loss, hair loss, drying eyes, arthritis and high cholesterol. More serious complications can lead to heart arrhythmias, infection and the inability to heal, kidney damage, sterility, growth problems, behavior problems and miscarriage. -FOODS WITH OMEGA 6: sunflower oil /vegetable oil/ walnut oil -Omega 3 -PURPOSE: They are necessary for human health but the body can' t make them -- you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. -DEFINCIENCIES Fatigue Poor memory Immune weakness Dry skin, eczema, or hair loss Heart problems Reproductive problems Mood swings or depression Poor circulation -FOODS WITH OMEGA 3 Fish oil/ flaxseed/ nuts -Carbs -PURPOSE: Carbohydrates are the bodys preferred source of energy. -DEFINCIENCES : This can result in fatigue and weakness. You will also have trouble fighting off disease and healing wounds, since your body cannot fuel the processes that help it recover. In addition, you will not be getting the essential vitamins and minerals found in foods that contain carbohydrates, so your immune and other systems will suffer. Finally, you will likely be eating increased amounts of foods high in fat -FOODS WITH CARBS: baked potato/whole wheat bread/grapenuts -WATER _PURPOSE: four main functions lubricant/ body temperature control / chemical reaction/ transportation -DEFINCIENCIES: dehydration/diarrhea/gastroenteritis

-FOODS WITH WATER: watermelon/yogurt/berries ALPHA-TOCOPHEROL -PURPOSE- is a leading antioxidant. Vitamin E helps ease respiratory problems, and may also prevent some of the damage that diabetes does to the body, particularly to the eyes. It also boosts your immune system's ability to fight off infectious diseases by increasing levels of interferon and interleukin, the biochemical that are produced by the immune system to fight infection. -DEFINCIENCIES-cystic fibrosis, chronic cholestatic liver disease, abetalipoproteinemia, short-bowel syndrome, isolated vitamin E deficiency syndrome, and other malabsorption syndromes may lead to varying degrees of neurologic deficits. -FOODS WITH ALPHA-TOCOPHEROL-sunflowerseeds/ almounds/ pinenuts MAGNESIUM-PURPOSE-is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis -DEFINCIENCEIS- Migraines Heart disorders, including mitral valve prolapse Palpitations Diabetes Fibromyalgia High blood pressure Asthma Insomnia Anxiety Depression Tight muscles, including TMJ Tics and twitches -FOODS WITH MAGNESIUM- dark lefy greens/ nuts and seeds/ fish -POTASSIUM -PURPOSE-Potassium is an important mineral to the body and plays roles at both the cellular and electrical level. In fact, it is also considered an electrolyte because it carries a tiny electrical charge. DEFINCIENCIES muscle weakness/paralysis/muscle stiffness/pain bloating/ fainting/numbness FOODS WITH POTASSIUM-bananas/ mushrooms/ avocados

 DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)

NUTRIENT

UNIT

RDA/AI

UL

Intake

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 1999 61.69 250 76 50 19 17 1.6

0 0 0 0 0 0 0 0 0

1.66
1888.51 104.32 243.39 19.82 57.03 16.21 6.32 0.78

45% 94%

Kcals g g
g

MACRONUTRIENTS
169% 97% 26% 114% 85% 37% 49%

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A Vitamin E Calcium Iron
Magnesium

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 400 4700 11 1500 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0 1.51 2.66 30.01 2.61 10.51 543.3 79.3 13.47 1015.76 7.24 1097.11 28.61 243.8 2715.71 9.16 3353.54 126% 205% 188% 201% 438% 136% 88% 90% 113% 48% 110% 358% 61% 58% 83% 224%

MINERALS

Potassium Zinc Sodium

: Perfect Plan analysis My approach has always been to focus on small changes. I believe that if you feel good about one small change, you can easily make another, then another. Success breeds success. Bottom line: You should never feel like you are on a diet healthy eating should be part of your lifestyle, not something that you simply try out for size. Here are 10 easy adjustments that I made rom my WB! To my WB4 to start making a better today: 1. Create a healthy eating schedule. Skipping meals is never a good idea it almost always leads to gorging later on. Get into the habit of eating three meals per day, and, depending on your schedule, including one to two snacks. Eating every three to five hours can help you keep your appetite controlled and your waistline in check. 2. Brighten your plate, naturally. The foundation of every meal should be fruits and veggies. They're high in fiber to help fill you up, but they're not high in calories to fill you out. A good rule of thumb: If your plate lacks fruits or veggies it probably has too much of something it shouldn't. 3. Think before you drink. Calories definitely count from beverages, including alcohol. Steer clear of sweetened beverages that offer no nutritional benefit, such as soda and fruit punch. Opt mostly for water, seltzer, 100 percent fruit juice, and low-fat or nonfat milk. 4. Give your carbs a makeover. I can't tell you how many times I've heard people say, "Carbs make me fat." But carbs aren't automatically fattening: It's how much of them you eat, which type you choose, and what you top them with that could cause trouble. My suggestion is to reach for 100 percent whole-grain carbohydrates when possible (such as oats, quinoa, brown rice, and barley) the more fiber in your grain, the fuller you'll feel at mealtime, which will help keep you from overeating. Also, don't eat more than the recommended portion size. 5. Go easy on the "extras" and make savory swaps for old standbys. Sometimes it isn't the actual food that's caloric; it's what we end up topping it with that is. A baked potato can be a healthy choice, but loading it up with butter and sour cream can be a diet disaster. A simple burger topped with lettuce and tomato is a far better choice than one that's capped with bacon and cheese. Learning to love lower-calorie toppings, such as mustard, salsa, veggies, and hummus can make a world of difference. Asking for dressings and gravies on the side can also help slim many dishes. 6. Skinny your meat. Choose leaner cuts of beef, like sirloin, have your poultry without skin, and include more fish into your weekly meals. Broil, grill, and roast vs. fry, and always be sure that your meat portion doesn't overtake your plate. Bonus: Try having a meatless dinner once a week. 7. Eat the right kinds (and amounts) of fat. Fat is a crucial part of every meal, since it helps keep you full. The trick is to choose heart-healthy fats, such as olive oil, nuts, seeds, and avocado versus options like butter, lard, or cream, for example. Still, too much of any type of fat results in too many calories consumed, so as always, keep an eye on portion sizes. 7

8. Tame your sweet (and salt) tooth. The most effective way to conquer cravings is to plan ahead. Know what you crave most, (salty or sweet?) and surround yourself with choices that could satisfy without sabotage. For example, if you yearn for something sweet around 4 p.m. daily, always have a low-fat flavored yogurt on hand; if salty is what you want, keep a serving of nuts around. 9. Share food and good times with advanced planning, and without the guilt. Being social is such an important part of our culture, and food often takes center stage at gatherings with family and friends. The key is to learn how to dine out, go to parties, and enjoy the holidays without gaining weight and feeling awful about yourself. Try making the company more of a focal point than the food. Don't go anywhere starved, and no matter what happens, always get back on track the following day. 10. Get moving. Stop thinking of exercise as a chore that requires a gym. Find an activity that interests you and that you can stick with. Also try to squeeze in fitness opportunities through out the day, such as taking the stairs instead of the escalator, parking your car farther away from your destination, or getting off the bus one stop early.

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4 Intake vs. Goal (%) B
Deficient <70% Excess >120%

NUTRIENT

Unit

Intake A RDA/AI
UL

Intake C

Intake vs. Goal (%) D Forgivable deficient Forgivable excessive

Intake E=(A-C)

Intake Goal (%

F=(B-D

Overcam deficien

Overcam exces

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 1999

0 0

1.66 1888.51

45% 94%

1.66 1888.51

45%

Kcals g g
g

94%

MACRONUTRIENTS
61.69 250 76 50 19 17 1.6 0 0 0 0 0 0 0 104.32 243.39 19.82 57.03 16.21 6.32 0.78 169% 97% 26% 114% 85% 37% 49% 104.32 243.39 19.82 57.03 16.21 6.32 0.78

169%

97%

26%

g g g
g

114%

85%

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

37%

49%

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 #REF! #REF! #REF! #REF! #REF! 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 350 0 0 0 1.51 2.66 30.01 2.61 10.51 543.3 79.3 13.47 1015.76 7.24 1097.11 28.61 243.8 2715.71 9.16 3353.54 126% 205% 188% 201% 438% 136% 88% 90% 113% 48% 110% 358% 61% 58% 83% 224%
1.51 2.66 30.01 2.61 10.51 543.3 79.3 13.47 1015.76 7.24 1097.11 28.61 243.8 2715.71 9.16 3353.54

126%

205%

188%

201%

438%

136%

88%

90%

113%

Vitamin E Calcium Iron

Magnesium

48%

MINERALS

110%

358%

61%

Potassium Zinc Sodium

58%

83% 224%

 Super Foods

PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal Intake (%) WB4 3-day WB1 vs WB4 Intake vs. Goal Intake (%)

Intake C

Intake vs. Goal (%) D Forgivable deficient Forgivable excessive

NUTRIENT

Unit

RDA/AI

UL

B
Deficient <70% Excess >120%

E=(AC)

F=(B-D)
Overcame deficiency Overcame excess

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 1999 61.69 250 76 50 19 17 1.6

0 0 0 0 0 0 0 0 0

1.66 1888.51 104.32 243.39 19.82 57.03 16.21 6.32 0.78

45% 94% 169% 97% 26% 114% 85% 37% 49%

1.66 1888.51 104.32 243.39 19.82 57.03 16.21 6.32 0.78 1.51 2.66 30.01 2.61 10.51 543.3 79.3 13.47 1015.76 7.24 1097.11 28.61

45% 94% 169% 97% 26% 114% 85% 37% 49%

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 #REF! #REF! 0 0 35 100 0 1000 2000 50 3000 1000 2500 45 1.51 2.66 30.01 2.61 10.51 543.3 79.3 13.47 1015.76 7.24 1097.11 28.61 126% 205% 188% 201% 438% 136% 88% 90% 113% 48% 110% 358% 126% 205% 188% 201% 438% 136% 88% 90% 113% 48% 110% 358%

Vitamin E Calcium Iron

MINERALS

10

Magnesium

mg mg mg mg

#REF! #REF! #REF!

350 0 0 0

243.8 2715.71 9.16 3353.54

61% 58% 83% 224%

243.8 2715.71 9.16 3353.54

61% 58% 83% 224%

Potassium Zinc Sodium

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

Chia Seeds

wild salmon

apples

avocados

lentils

olive oil

eggs

yogurt

sweet potatoes

kiwi

1 Tbs

3oz

1 ea

1 oz

4oz

1 tsp

4 oz

6 oz

4oz

2 ea

DAY 1

8.0 1.0 6.0

DAY 2
0.1 9.0 10.0 3.0

DAY 3
1.0 1.0 3.0

Total Used

0.1

9.0

1.0

1.0

8.0

1.0

3.0

6.0

10.0

3.0

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Farm to Table The California Avocado Commission's predecessor organization, the California Avocado Advisory Board, was organized in 1961 out of dissatisfaction by individual growers with the success of the state's largest agricultural cooperative, Calavo, Inc., to secure stable prices for avocados. New laws were passed allowing growers to form an association that would obtain a compulsory contribution from businesses directly involved in the avocado industry, and use the money to advertise and promote avocados to consumers throughout America. The Board assumed this marketing responsibility from Calavo, which continued to manage distribution and relations with retailers for the 60% of growers who remained in the co-op. The newly organized Board began marketing avocados to American housewives and stay-at-home fathers, attempting to downplay the fruit's Mexican origin in favor of an exotic tropical or Mediterranean image, as well as its suitability for mass-produced processed food. The Board also attempted to counter the avocado's reputation as being unhealthy and fattening, a marketing effort that has continued sporadically through the present in an attempt to increase sales. In the 1970s guacamole, once primarily consumed in America by Mexican-Americans, became popular throughout all of America, initially due to a Sunset Magazine cover story featuring avocado recipes.In the late 1970s to early 1980s consumption surged again due to Latino immigration. During the period Avocado consumption tripled in Mexico as well. The present Commission was organized in 1978 as a successor to the Advisory Board. In the 1980s there was a boom in Avocado planting in California, mostly by small, semi-professional growers. Throughout the 1980s and 1990s the Commission lobbied to prevent imports of fresh avocados from Mexico, which has a much larger avocado industry and lower labor, water, and land costs. One argument it used successfully until 1997, when importation was finally allowed, was that allowing Mexican avocados into the United States would spread crop disease. However, after 1997, lower costs of production in Mexico forced California growers to lower wages to become competitive. The organization is based in Irvine, California. Among its initiatives are advertising, public relations, defending growers from effects of importation of avocados from Mexico, compiling and disseminating industry news and information, lobbying, research on growing and production, and policing groves from "avocado rustlers" who steal fruit. Revenues vary from $1020 million per year (they vary with industry income) Avocados, native to Central and South America, have long been produced in California.[California produces 90 percent of fresh avocados consumed in the United States(frozen and processed avocados are imported regularly from other countries). As of 2008, approximately 6,500 growers produce avocados on 60,000 bearing acres of land (less than 100 square miles). Price and production levels vary from season to season, and from year to year, due to weather and incidents such as fires. In a typical year production averages 350 million pounds at a wholesale price of $1 per pound, although 2008 was an exceptionally low yield year. Most avocados are grown from San Luis Obispo south, with San Diego County the largest producer.

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MYPLATE

GRAINS Consuming whole grains as part of a healthy diet may reduce the risk of heart disease. Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation. Eating whole grains may help with weight management. Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development. Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins. Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from

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foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets. Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system. -VEGTIABLES Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutrients Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber,

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folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

FRUITS Fruits are natures wonderful medicines packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (Plant derived micronutrients). They are an absolute feast to our sight, not just because of their color and flavor but their unique nutrition-profile that help the body stay fit and healthy! Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health. Fruits provide plenty of soluble dietary fiber, which helps to ward of cholesterol and fats from the body and to get relief from constipation as well. Fruits contain many anti-oxidants like poly-phenolic flavonoids, vitamin-C, and anthocyanins. These compounds, firstly, help human body protected from oxidant stress, diseases, and cancers, and secondly; help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant value, which is something measured by their "Oxygen Radical Absorbent Capacity" or (ORAC). Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue-fruits" like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables featuring blue or deep purple color. Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. These

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pigments tend to concentrate just underneath the skin. Fruits health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants, which helps the body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs. Their overall benefits are manifold! Fruit nutrition benefits are infinite! You are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimers disease, colon cancers, weak bones (osteoporosis)etc., and the list of fruit nutrition benefits never ends! -DAIRY A recent study showed that the more servings of dairy foods that adults consumed, the greater the percentage of their total calories that came from saturated fat (definitely not a good thing). But the other side to the story is that their intake of many key nutrients -- like protein, calcium, magnesium, folate, B1, B2, B6, B12, and vitamins A, D, and E -- also increased along with the number of dairy servings. So how do you get all those great nutrients from dairy without the drawbacks? Low-fat dairy is the answer! As you decrease the fat in dairy products, you cut calories, saturated fat, and cholesterol, while protein, calcium, and most other vitamins and minerals remain high. -PROTIEN Immune System Protein plays a role in virtually every aspect of your immune system. According to the University of California Los Angeles, UCLA, people who consume too little protein have low immunity and are at risk of getting sick more frequently. White blood cells, made from proteins, attack viruses and bacteria in your bloodstream. Certain sources of protein, such as dairy or whey, help boost levels of glutathione in your system, which is an antioxidant that helps fight bacteria and viruses. Hormones Hormones are composed of proteins. Protein and amino acids also support hormonal secretion. Protein plays a vital role in the release of two of the most important hormones for muscle development, including testosterone and human growth hormone, HGH. According to Richard B. Kreider, Ph.D. of the Exercise and Sport Nutrition Laboratory at the University of Memphis, theres evidence that certain amino acids promote the release of muscle-developing hormones like HGH. Arginine was shown to promote the release of HGH. Foods rich in arginine include soy, spinach, turkey and seeds. Other Functions Your body can convert individual amino acids to energy when needed. Although protein is not the bodys main source of energy glycogen from carbohydrates is the preferred source excess protein/amino acids may metabolize to form glycogen when your bodys stores are low. Another healthful benefit of protein is in liver health.

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According to the previously mentioned study in the Journal of Sports Science and Medicine, protein helps repair damaged liver cells in patients with liver dieses.

EMPTY CALORIESA great way to help you manage your body weight is to eat fewer empty calories. Empty calories are calories from solid fats, added sugars, or both. Many empty calories that Americans eat come from foods and beverages that provide calories but few nutrients--such as desserts, sodas, and candies. Added sugars and fats load these choices with extra calories you don't need. Some foods and beverages provide essential nutrients, but may also contain some empty calories. For example, a cup of whole milk contains about 150 calories, with over 60 of them empty calories from fat. Fat-free milk has the same amount of calcium and other nutrients as whole milk, but with less than 90 calories and no fat or empty calories. Regardless of your weight status, empty calories should not be a major part of the diet. For most people, no more than 15% of calories should come from solid fats and added sugars. However, about 35% of the calories Americans typically eat and drink are empty calories. This means that many people choose foods and drinks with TOO MUCH solid fats and added sugars.

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Water Why Is Water So Important ? Water is the essential component of all life. It comprises 70% of the Earth's surface, 75% of the human body, 90% of blood and sap. 97% of Earth's water is in the oceans, 2% is frozen in icecaps, 1% is fresh, but much of this is inaccessible, deep in the Earth. From what is left, we use 98% for industrial purposes and agriculture, only 2% for the nutrition and health of every living organism. Water's reputation as a powerful solvent derives from its particular electromagnetic and chemical qualities, which make it able to break down substances into their constituent parts, and to absorb energy vibrations. It acts like a magnetic tape, absorbing both harmful or beneficial energies; and like a tape, this energy can be erased and new energy introduced. Naturally flowing water creates complex structures: microclusters of vibrating energy centres, constantly receiving and transmuting energy from every contact the water body makes; and laminar structures which generate energy from the interaction of the planes against each other. Healthy water carries nutrients, minerals, dissolved salts and trace elements the building blocks of growth, and healing energies; it disposes of waste and is constantly cooling, cleansing and purifying itself. Our bodies depend on water (as blood) as a catalyst, a transport system, to maintain our correct body temperature, to supply nutrients and electrical impulses. Dehydration is a common source of illness we need to drink 1 - 2 liters of good water every day, more especially as we grow older. Tea, coffee and alcohol all dehydrate the body, therefore, if we take them we need to drink more good water to compensate. We need to protect and care for our water our survival depends on it. As population increases and industrial growth proliferates, good water is getting perilously scarce. What is good quality water? In order to maintain its quality, water needs to behave like it does in a natural stream, dancing and cavorting in spirals and vortices, or in the ground, constantly moving sinuously in capillaries or circulating within its storage chambers. In a youthful stream water is most active, and it has the

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best opportunity to self-purify, thanks to the particular properties of the vortex, which is to access energies of a higher dimension that can cancel out degenerate energies carried by pollutants. We treat our water supplies very badly, using it mostly to dispose of wastes. We store it in reservoirs where it overheats, shattering its natural structure in turbines and generators, making it run through straight pipes that destroy its energy. Worst of all, we allow it to become contaminated with pathogenic bacteria, so we have to add chlorine; we allow agricultural chemicals, organic toxins, industrial and hospital wastes like hormones to pollute our water. How to Improve Water's Quality Our tap water is dead and polluted we try to improve its often appalling quality with jug filters or by switching to bottled water. The smaller filter jugs with carbon cartridges are adequate, and remove some chlorine and heavy metals. Bottled 'spring' water is expensive and varies a lot in quality. The main problem is when it comes in soft plastic bottles; you don't know how long or at what temperature they've been stored. The water will inevitably absorb chemicals from the plastic. If you buy spring water, make sure it's in glass bottles. The symbol H2O represents distilled water, considered chemically the purest form of water. However, it is basically immature; its nature is to extract, or attract to itself, all the substances it needs to become mature, and therefore absorbs everything within reach. Schauberger called it juvenile water, because it has no developed character or qualities. It is raw and hungry. Distilled water is really quite dangerous if drunk continuously long-term, because it can leach out the minerals and trace elements from your body. We therefore don't recommend this form of water treatment. The Kneipp cure uses distilled water for short-term therapeutic effect, to purge the body of excessive deposits of particular substances. Reverse osmosis filters do remove pollutants which we can do without, but they also remove typically 90% of the vital minerals and trace elements that we actually need. Taking supplementary minerals to compensate for their removal makes no sense as long as you can get them naturally in the water, and in your food. A good carbon water filter may significantly reduce chlorine and dissolved organic pollutants, as well as bacteria and suspended solids (the plumbed in ones are the best). Some kind of ion exchange is required to deal with metals.

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Massive amounts of chlorine ensure that bacteria isn't a problem in public water supplies, but ultra-violet light will destroy bacteria in private supplies. Magnets can erase the bad memory of water, but how can you restore a good memory function, so that water can fulfill its proper role of nourish organisms? To improve the vibrational energy, the quality of water, you can't beat the way Nature does it.

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FIBER Why is Fiber Important: What can fiber do for you? Numerous epidemiologic (population-based) studies have found that diets low in saturated fat and cholesterol and high in fiber are associated with a reduced risk of certain cancers, diabetes, digestive disorders, and heart disease. However, since high-fiber foods may also contain antioxidant vitamins, phytochemicals, and other substances that may offer protection against these diseases, researchers can't say for certain that fiber alone is responsible for the reduced health risks they observe, notes Joyce Saltsman, a nutritionist with FDA's Office of Food Labeling. "Moreover, no one knows whether one specific type of fiber is more beneficial than another since fiber-rich foods tend to contain various types. Cancer: Epidemiologic studies have consistently noted an association between low total fat and high fiber intakes and reduced incidence of colon cancer. A 1992 study by researchers at Harvard Medical School found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was about 30 grams. The exact mechanism for reducing the risk is not known, but scientists theorize that insoluble fiber adds bulk to stool, which in turn dilutes carcinogens and speeds their transit through the lower intestines and out of the body. The evidence that a high-fiber diet can protect against breast cancer is equivocal. Researchers analyzing data from the Nurses' Health Study, which tracked 89,494 women for eight years, concluded in 1992 that fiber intake has no influence on breast cancer risk in middle-aged women. Previously, a review and analysis of 12 studies found a link between high fiber intake and reduced risk. In the early stages, some breast tumors are stimulated by excess amounts of estrogen

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circulating in the bloodstream. Some scientists believe that fiber may hamper the growth of such tumors by binding with estrogen in the intestine. This prevents the excess estrogen from being reabsorbed into the bloodstream. Digestive disorders: Because insoluble fiber aids digestion and adds bulk to stool, it hastens passage of fecal material through the gut, thus helping to prevent or alleviate constipation. Fiber also may help reduce the risk of diverticulosis, a condition in which small pouches form in the colon wall (usually from the pressure of straining during bowel movements). People who already have diverticulosis often find that increased fiber consumption can alleviate symptoms, which include constipation and/or diarrhea, abdominal pain, flatulence, and mucus or blood in the stool.

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My Wellness life What does it mean to live a healthy lifestyle? It is a way of living that allows you to enjoy more aspects of your life in a more fulfilling way. It is not just about trying to avoid one illness after another, or trying to just not feel as bad as you normally do. It is about feeling and being well physically, mentally and socially. It is about making specific choices that give you the opportunity to feel your best for as long as you can. Living a healthy lifestyle is about saying YES to life. Three Essential Ways to Live Healthy Do you want to have a body that can support you well into your old age? Do you wish to have mental clarity, quality relationships, good working internal functions, or even an overall feeling of well being? Well, living a healthy lifestyle is what can get you there, or at least improve your condition. There are three specific things that you should do: 1.Exercise You shouldnt be surprised that this one is on the list. It is unavoidable. Physical activity is essential to healthy living. The body was meant to move, and when it does not, it can become unhappy and ill. Physical activity stimulates the bodys natural maintenance and repair systems that keep it going. It improves circulation to our heart and lungs. It gives us strength to stave off injuries, and it increases the mobility in our muscles and joints. Physical activity also releases endorphins; the feel good hormones that create a sense of general well being. Physical activity is good for the body and the mind. Exercises include brisk walking, cycling, dancing, swimming, rowing, elliptical workouts and jogging. Yoga, and pilates are also good exercise workouts; however, they should be performed in conjunction with the cardiovascular-type workouts mentioned above.

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2. Eating healthy Have you ever heard of the saying you are what you eator garbage in garbage out Well, it is true. What you put into your body directly affects how you feel physically, your mood, your mental clarity, your internal workings, and even your skin. Eating healthy does not mean eating expensive foods with little taste. As a matter of fact, there are some fantastic health recipes online and in cookbooks that are very healthy. Basically, you want to aim for a diet that is low in salt, fat and unprocessed foods and is high in fruits, vegetables, whole grains and omega-3 fatty acids. It is also good to take a multi vitamin to ensure you are meeting your nutrient requirements. 3. Reduce stress We have got to get rid of all of this stress. Stress happens when your life becomes out of balance physically, mentally or emotionally. This imbalance can be caused by internal stress like worrying too much, environmental stress like pressure from work, family or friends, or by stress from being fatigued or overworked. Being stressed out has the potential to affect your health in a variety of ways. You can become tired, sick, tense, irritable, and unable to think clearly. If you want to live a healthy lifestyle, you will need to manage the stress in your life so that it does not overtake you. This means taking charge of your thoughts, emotions, tasks, and environment to get your body back in balance.

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