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Diet 4U Online
June 26, 2001
In this issue you’ll find,
1.
Diet Tip of the Month
2.
Quote of the Month
3.
Something New
4. Editor's Picks for June
5.
Nutritional Articles of Interest (two articles)
ü Starting a Weight Program (Part Two)
ü The Lowdown on Garlic
6.
Recipe of the month
Diet
Tip of the Month
It's
time to lose weight when: you're too embarrassed about your body to be as
interested in sex; your stomach rests on your lap when you sit; or your friends
tell you have a "pretty face" or that you're "jolly."
Quotations for Dieters
"The will to persevere is often the difference between failure and success." - David Sarnoff
Something New!!
Diet 4U Online is pleased to offer you a personalized Nutritional Assessment and Calorie Expenditure Report.You can read about it here: http://www.diet4uonline.com/clogon.htmFor only $4.98 you will not only receive this "customized" 8 page report, but you will also receive an extra week of Meal Plans on your program.Just think, all this, plus SEVEN weeks of Weight Loss Meal Plans and Counseling!!
National Baked Beans Month - see our Little Bean, Big Benefits Presentation Kit
National Blueberry Month - visit www.blueberry.org or http://www.cyber-kitchen.com/blueberry for great information and recipes for blueberries.
National Therapeutic Recreation Week (8-14): focuses attention on the recreation rights, needs, and abilities of people who are disabled. For more information call: 1-800-626-NRPA; or: http://www.activeparks.org
National Lead Poisoning Prevention Week (16-22): For more info: The National lead Information Hotline and clearinghouse: 1-800-424-LEAD; or: http://www.epa.gov/lead/nlic.htm
If you have no prior exercise experience, it's recommended that you use exercise machines in order to develop some strength and familiarize yourself with proper form. When you feel more comfortable with weight training, begin implementing free weights into your routine as soon as possible. Since free weights require more balance, they utilize more stabilizing muscles and trigger more neurological activity. This stimulates anabolism and develops greater functional strength.
Before each workout, warm up for five to ten minutes on a stationary bicycle or treadmill or simply by doing some light calisthenics, then stretch.
To begin, perform just one set of each exercise and follow the exercises in the order set out below. Use a weight that will allow you to perform the designated reps with effort. Do not be tempted to do more exercises or more sets. Wait to see how you feel the following day. If you're finishing the set easily, or if a certain body part isn't particularly sore the next day, add more weight to it during your next workout.
Sit-Ups 25 reps One set Squats 15 reps One set Bench Press 12 reps One set Incline Dumbbell Curls 10 reps One set Overhead Press 10 reps One set Bent Over Rows 10 reps One set Tricep Extensions 15 reps One set Calve Raises 25 reps One set
After two weeks of training in this fashion, increase your workload to perform two sets of each exercise.
After one month, increase the sets to three per exercise. Now is the time to begin "specializing" by splitting your workouts into upper body and lower body days. For example:
Monday
(Workout One)Chest, Back, Shoulders, Arms Wednesday
(Workout Two)Legs (quads, hamstrings, calves)
and AbsFriday Repeat Workout One Monday Repeat Workout Two
Continue in this manner, working three days per week and alternating upper and lower body workouts.
Continue with the compound exercises listed above in the original program, but at this point, you may also substitute a different exercise on one of your three sets.
Optional exercises for specific bodyparts include:
Abs Hanging Leg Raises Quadriceps Leg Extensions Chest Dumbbell Flys Biceps Preacher Bench Curls Shoulders Upright Rows Back Wide Grip Chins or Pulley Pulldowns Triceps Rope Pressdown Calves Seated Calve Raise
If you are unfamiliar with any of these movements, it may be wise to work with a competent trainer until you feel comfortable with your technique.
This program will lay a solid foundation for more advanced training methods . So get to the gym and get started!
Diet
4U Online provides Meal Plans of three meals and
three snacks a day including all the foods recommended by the latest cutting
edge nutritional research, so you do not have to worry that you are missing the
latest information for your health. Let us do it for you!!
It’s not too late to get in shape for the beach.
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June 1 — A new report adds to mounting evidence that garlic can help stave
off diseases such as stomach and colon cancers. But the way in which it is
prepared in foods or supplements may change its health effects, research
suggests.
IN ONE OF A SERIES of papers on garlic in a recent issue of the
Journal of Nutrition, John Milner, a researcher at Pennsylvania State
University, summarized laboratory studies showing that garlic alters several
enzymes, blocking formation of some carcinogens and their reactions that
damage cells’ DNA. Garlic also seems to increase the body’s ability to
detoxify other carcinogens and inhibit the growth of cancer cells.
In other reports, researchers noted that studies support a link
between garlic and lower risk of both stomach and colorectal cancer, though
too few human studies examining effects on lung, breast and prostate cancer
risk are available to form sound conclusions.
DOUBTS ON SUPPLEMENTS
But how garlic is prepared seems to play a key role in its
effectiveness. Scientists from the University of North Carolina at Chapel
Hill concluded that analysis of five population studies of garlic
supplements — as opposed to real garlic eaten in food — do not support their
effectiveness in preventing cancer.
Researchers noted that garlic supplements include powders, oils and aged
extracts, and different methods of preparation may yield different results.
Garlic’s numerous compounds are transformed into other substances, some of
which have protective effects, and some that do not.
The form of fresh garlic also appears to matter. When raw garlic is
crushed or chopped, its compounds are transformed into the actual active
protective ingredients. Milner advises people to chop garlic and then let it
sit for at least 10 minutes while other ingredients are readied, so that the
active protectors will have time to form before cooking halts the conversion
process.
HOW MUCH?
How much garlic is needed to protect against cancer? Research studies
have reported no direct link between cancer risk and the amount of garlic
consumed, and experts believe that daily use of garlic is not necessary to
derive its cancer prevention benefits. Generally, protection is seen with 5
to 18 grams (about 2 to 5 cloves) of raw or cooked garlic per week. Use of
more than 20 grams (6 cloves) daily could increase risk of stomach bleeding.
Garlic is also under study for possible heart-health benefits. Some research
shows that it can lower blood cholesterol by about 5 to 10 percent, and it
appears to reduce the reactions that turn LDL (“bad”) cholesterol into its
most damaging form. Studies also show that garlic decreases the tendency for
blood cells to form undesirable clots. While this can be helpful, it is also
the reason doctors advise people who take aspirin or other anticoagulant
medications (and those scheduled for surgery in the coming week) to avoid
garlic supplements and high use of garlic itself.
Experts in the new reports repeated earlier warnings that studies on garlic
use should be interpreted carefully. For example, some population studies
showing that people who eat more garlic have less cancer or heart disease
fail to adjust the statistics for the effects of subjects’ vegetable
consumption. Since garlic use often goes along with vegetables, some of the
benefits claimed for garlic could actually be due to greater vegetable
consumption.
Groups like the American Institute for Cancer Research emphasize that
one of the most important steps we can take to lower risk of cancer is to
eat a plant-based diet with a wide variety of vegetables.
Nutrition Notes is provided by the American Institute for Cancer
Research in Washington, D.C.
Diet 4U Online puts all the latest nutritional research into their meal plans!
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