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Jawatan yang paling popular - Halaman 39
arrow right Branding Your Business To Make More Money

Branding your comapny should be the first thing a company does. You have to convince potential customers to buy from you. Very few people have a monopoly like Microsoft or Ebay, Everyone else need to steer business to their company or product. When people think about your company, what is their impression. For my company, Solutions Ink, I wanted to portray a fresh, professional, ease of use type of company whoose product meets their quality needs while helping their business. I wanted to portray Solutions Ink as always on the fore front of the printing and promotional product industry's.To achieve this I needed to tell potential customers of new and innovative products for the printing industry. Variable data, large format digital printing, digital printing with pantone colors, label and form combinations, magnet and form combinations and e-commerce ordering systems. How best to show customers then actually devise a campaign where the product you are trying to educate your customers about is sent out to them to give them ideas how to use this product to help their businesses. One campaign I organised was to compile a list of fashion retailers whoose logo's were specific pantone colors that are not reproduced well in 4 color process printing. Today with 6,8 and 10 color presses you can print in 4 color process and 2 pantone colors quite easily. This keeps the integrity of the company's logo intact in their big marketing or flyer campaigns. This is OK for large run printing jobs. The problem is that even for large chains, you tend to have regional sales in a small amount of stores. In store displays usually are done in small numbers and are printed digitally. Today there are certain digital presses that can insert pantone colors on top of the 4 color process printing. After devising a mock up campaign and targetting by variable data the buyers of these retail fashion chains, I was able to secure 2 large accounts for present and future business.This technique can be applied to any industry. The key is to really now your product and the strengths of your company. The next step is to educate your customers on your company's merits. Then you must reinforce your image constantly to stay in your existing customers mind, as well as peak the curiousity of potential new customers.Once you have achieved this, giving out promotional products is a useful way of staying on their minds. The trick is to find a great promotional product, that fits you budget, is useful to the end user and doesn't shout your name too boldly. Humour is a great way to have your customers keep your stuff. The items seen most times for an office person are calendars and coffee mugs. To be different in the Montreal Promotional Product market, Solutions Ink sent out to all existing customers a 14 ounze special mug which was imprinted with thermochromic ink. The ink is heat sensitive and evaporates on heat and returns on cold. With this you can print something underneath the thermochromic ink which is revealed when cold. On the outside we simply put the word STRESS in red over a black background. Most people who work know about stress. The humour side was that when you poured your hot coffee the message turned into stress free at Solutions Ink. A simple inexpensive idea that our customers really enjoyed and every time I stop at one of their offices I readily spot our mugs. On top of this I received 4 orders from these customers for these mugs with a different message for their customers.Another great way for your company to be branded positively is to become associated with a worth while charity. Today we must give back to those less fortunate. Sponsering an event gives your company great exposure but the real treat is in knowing that you've helped others. Money is not the end all, all the time. A funny thing, helping others usually rewards yourself if not immediately some time in the future.The trick is to plan out your actions. Research the market, research your company's attributes and brand your company's image positively and constantly. Following these steps should help your company stand out from the competition and make yourself more successful Best of luck. If you need help you can contact me at 514-337-2238 or visit us on the webb at www.solutionsink4u.comSteven SchneidmanSteven Schneidman has a B.A. in Psychology and an MBA from Canadian Universities. He also served as a professor at a Montreal University and worked for the secong largest Canadian bank. I have owned 2 very successful printing and promotional product companies. My greatest achievement is my wife and 3 kids.

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arrow right Online Wedding Dress Shopping!

Taking the hassle out of finding your perfect and unique wedding dress.Getting married is no longer a case having only two options, church or court house, as it used to be. These days it is possible to get married just about anywhere you like, so whether you want a fairytale wedding or something a little more unconventional, you can arrange to have your wedding just about anywhere.You might want to step out of a horse and carriage and step through the doors of an elaborate church in order to say your vows. You may prefer to hire a room at a posh hotel and enjoy a civil ceremony to declare your love and intentions. You might even want to shout out your vows as you leap 200 feet down from a crane as part of a bungee jump ceremony - the possibilities are endless.Designers and retailers have realized that weddings are not what they used to be, and people like to use their imagination more and do some pretty wild things as part of the ceremony. And because of this, you can now get some stunning wedding dresses and bridal gowns to suit every occasion and type of wedding.Beach WeddingsBeach weddings have become really popular over recent years, with many couples opting to escape to lush, tropical surroundings for their special days, with a selection of close friends and family members gathered around them on the warm, sandy beach, with the lapping waves of the turquoise sea as their background.The popularity of beach weddings has sparked a rise in the range of beach wedding dresses available for these occasions. If you are going to get married in the hot midday sun on an exotic beach, it is not always practical - or comfortable - to buy a full-on bridal gown with all the trimmings. Having to lug a heavy gown around in that sort of weather and environment would probably result in you fainting! However, understandably, you don't want to get married in a pair of shorts and a bikini top either!This is where the range of elegant and highly suitable beach weddings dresses come in. You will find some incredible beach wedding dress styles, which are both classy and practical. You can enjoy wearing something light and cool for the ceremony, and still have the peace of mind that you look every bit the stunning bride. The simple elegance of some of the beach wedding dresses available today creates the perfect look for a hot, steamy, tropical beach wedding.If you're planning to jet off to sunnier climates for a beach wedding, you will find a wide range of beach wedding dresses available online. You can choose from a selection of light, airy, yet stunning fabrics, and there are styles available to suit all shapes and sizes. You can also enjoy some really low prices on beach wedding dresses online, so you can get the perfect look for the perfect setting and at the perfect price!Traditional WeddingsIf you are a dedicated follower of tradition as well as a dedicated follower of fashion, you may have decided to enjoy your special day with a church ceremony followed by a classy reception. However, you may want to set the scene with an absolutely stunning dress for your memorable day.The great news is that you can now get some spectacular designer wedding dresses and bridal gowns for the occasion, and at really affordable prices. Your wedding day is one that you will hopefully never be repeating, so you want to make it something really special - in terms of where you hold it, your guests, and of course what your wear. With a stunning designer wedding dress, you can look proudly back on your photos for years to come, and you can even pass your wedding dress down to future generations.Designer wedding dresses are no longer reserved for the rich and famous; these days most people can enjoy the luxury of wearing a unique and gorgeous designer bridal gown for their wedding day. You can get these designer wedding dresses in all style, sizes and colours, so whatever type of theme you want for your wedding - from medieval to fairytale - you can help create the perfect look with a classy, designer bridal gown.Where to Find Discount Bridal Gowns and Wedding DressesWhether you decide to go for a romantic traditional wedding or a sizzling beach wedding, you'll want to ensure that you get the right dress for the occasion and at the right price. Some people search far and wide in order to try and get the perfect dress, traipsing from one shop to another and still finding a very limited choice coupled with high prices. This type of hassle is the last thing you need when you have so many other preparations to worry about.The Internet is a different matter altogether. You can browse a wealth of fabulous wedding dresses and bridal gowns from the comfort of your own home, and you will have access to outfits from all over the world, so you can be sure of getting plenty of choice as well as a unique and stunning bridal gown. You won't even have to leave your home to find the wedding dress of your dreams, and once you have found and ordered the one that really catches your eye, you can enjoy fast and convenient home delivery.You can find some excellent deals on wedding dresses online, and if you are after fabulous styles at affordable prices you will be delighted with the choice of discount bridal gowns available. Whatever you shape, size, taste or budget, these discount wedding dresses will ensure that you can look really amazing on your special day and without breaking the bank!There are wedding dresses to suit every theme and setting online, so it doesn't matter where you plan to hold your ceremony and what your planned theme is. You can find the perfect bridal gown to really fit in and set off the theme for the day, and whether you are getting married on a tropical beach or in the local church, you can still look and feel like a million dollars.About The Author: Reno Charlton is an award-winning author and freelance writer from the West Midlands, England. She has written many articles providing consumer information on such topics as discount wedding dresses, discount bridal gowns, and wedding dress shopping.

Bandu2 - Herit.gif  Kategori: Masyarakat   »   33 Membaca   »   Tarikh: 02/01/2012 05:46   »   Oleh: Mouhamadou-bamb ...

arrow right Quote

"I think there is a world market for maybe five computers."

Bandu2 - Herit.gif  Kategori: Cerita   »   32 Membaca   »   Tarikh: 07/03/2010 21:44   »   Oleh: LAURA

arrow right crumblin'

Crumblin'This is very difficult to categorize, but somehow it seems most fitting for breakfast. Sometimes called "crumble-in," this has been a favorite Texas way of eating cornbread for many years.1 tall glassCornbreadButtermilkCrumble in enough cornbread to fill the glass three-fourths full. Add enough buttermilk to top off the glass. Eat the mixture with a spoon.

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arrow right brittingham's irish stew

Brittingham's Irish StewSource: Brittingham's Pub - Philly InquirerServings: 42 pounds lamb shoulder, cubed 8 medium potatoes, sliced/unpeeled 3 Spanish onions, sliced 2 tablespoons chopped fresh parsley 1 tablespoon chopped fresh thyme or 1 teaspoon dried thymeSalt and pepper to taste 2 cups waterUsing a sharp knife, trim excess fat from meat. Put a layer of sliced potatoes into large stew pot, followed by layer of onions, and then a layer of the cubed meat, sprinkling parsley, thyme, and salt and pepper between the layers. Continue layering and sprinkling, ending with a layer of potatoes on top. Add water to pot, cover the pot and bring contents to a boil. Turn down heat, and gently simmer until meat is quite tender, about 1 1/2 hours. You may have to stir from time to time and add a little water to keep liquid level up. Be careful not to overdo it, however. Irish stew is thick and should not drown in its own broth.Makes 4 to 6 servings.

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arrow right peapod secret butcher's prime rib

Peapod Secret Butcher's Recipe Prime RibSource: Tony Stallone, Peapod, Chicago, Illinois1 (5-6 pound) prime rib 1 tablespoon extra virgin olive oil 1 tablespoon garlic powder 1 tablespoon onion powder 1 teaspoon coarse ground black pepper 1 tablespoon garlic salt 1/2 teaspoon oregano 2 cups beef broth 1 cup red wine 2 shallots, finely choppedPreheat oven to 500 degrees F.Rub prime rib with olive oil.Combine all spices in a bowl; apply liberally to surface of roast. Place in oven, then immediately turn heat down to 325 degrees F. Bake 17-20 minutes per pound or until internal temperature reaches 130 degrees F for medium-rare.Remove beef from pan, cover with foil tent to keep warm.Place pan on stove top and de-fat juices. Add broth, wine and shallots; simmer over low heat until reduced by half. Serve au jus alongside carved roast.Serves 6 to 8.Nutrition values per serving: 753 calories, 48 g fat, 3 g carbohydrates, 1 g fiber, 69 g protein, 201 mg cholesterol, 1,153 mg sodium

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arrow right cherry fudge truffle cups

Cherry Fudge Truffle Cups1 (16 x 12-inch) sheet wax paper1/3 cup Polaner or Smucker's Black Cherry all-fruit spread 2 tablespoons real butter1/2 teaspoon almond extract 1 (6 ounce) bag semisweet chocolate morsels1 1/2 cup vanilla wafer crumbs1/4 cup confectioners' sugar 1/2 cup sliced almonds, coarsely mincedPlace the fruit spread, butter and almond extract in a medium microwave-safe bowl.Stirring halfway through the cooking time, microwave on HIGH until the spread is melted, about 45 seconds to 1 minute).Drop in the chocolate morsels and stir them until they, too, have melted.Add the cookie crumbs and the powdered sugar to the chocolate mixture. Take special care that everything is well blended.Shape by teaspoonsful into 40 balls.Place the chopped almonds on the sheet of wax paper and roll the balls in almond bits.For best flavor, serve these at room temperature.

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arrow right Visiting Hours

He was looking forward to this moment all day long, after 6 days of labor and it finally arrived--Visiting Day! The man with the keys arrived to swing open the large, heavy doors. The cold gray hall springs to life in the warm glow of light. He could hardly control his emotions. The families began to arrive. He peers from the corner of the room, longing for the first glimpse of his loved one. He lives for the weekends. He lives for these visits. As the cars arrive, he watches intently. Then, finally, she arrives--his bride, for whom he would do anything. They embrace, eat a light lunch and reminisce how things used to be. At one point, they break into singing, with interruptions of laughter and applause. But all too soon it is over. A tear comes to his eyes as his bride departs. Then the man with the keys closes the heavy doors. He hears the key turn in the lock marking the end of a special day. There he stands, alone again. He knows that most of his visitors will not contact him again until next week. As the last car pulls away from the parking lot, Jesus retreats into loneliness as He waits until next Sunday -- Visiting Day. Is the time that we spend with Jesus an everyday thing, or do we just visit Him on Sunday????

Bandu2 - Herit.gif  Kategori: Cerita   »   31 Membaca   »   Tarikh: 07/03/2010 21:44   »   Oleh: LAURA

arrow right PRISON WALLS

I'm in prison jail, incarcerated No, not with three brick walls and one of iron bars but prison nevertheless I can walk around, go where I want I could travel the world You can't see the walls and you don't have to sign in to see me, or get frisked for security reasons But I'm still in prison the prison of the mind I know the dimensions yes I've paced it off God, I've been here long enough The walls are high and strong but not made of anything that man can physically breakthrough they're made of fear and betrayal My cell is cluttered, furnished with anger, hate, responsibility, unrequited love, lack of trust, but the need to belong fights against the need to be free the need to be me Oh, I can see the outside world through my small window and sometimes what I see makes me feel safe in prison sometimes the walls start to crumble and I reach out to grasp the hand waiting but then something happens to stop me and the walls become as thick as a mountain Right now the walls are growing wider, stronger, thicker endless.

Bandu2 - Herit.gif  Kategori: Cerita   »   31 Membaca   »   Tarikh: 07/03/2010 21:44   »   Oleh: LAURA

arrow right The River Runs

The river of my life runs strong and deep but throughout it's course it has taken on many colours and hues The river runs pink when I was born I was small, wrinkled and pink The river runs orange for the happiest and brightest times of my life The river runs green for the times I was sick and needed to be nursed The river runs yellow all the times I was scared not wanting to be alone The river runs yellow so many times I cringed and cowered at your touch The river runs blue since the time a coldness has entered my soul The river runs red for the anger that courses through my being The river runs black hatred for you who betrayed my trust The river runs The river runs a rainbow

Bandu2 - Herit.gif  Kategori: Cerita   »   31 Membaca   »   Tarikh: 07/03/2010 21:44   »   Oleh: LAURA

arrow right texas' best pico de gallo

Texas' Best Pico de Gallo3 cups chopped onion (preferably Texas 1015; see note) 3 cups diced, firm pink-ripe tomato 2 avocados, diced (optional) 2 teaspoons finely chopped serrano or jalape?o peppers (fresh or canned) 3 tablespoons chopped cilantro leaves Juice of 2 limes Salt, pepper and garlic salt to tasteCombine onion, tomato, avocados, serrano pepper, cilantro, lime juice, salt, pepper and garlic salt in a large glass bowl. Drain if too juicy. Refrigerate before serving.Makes about 1 1/2 quarts.Use as a dip, baked potato topping, or as a seasoning for pinto beans, black-eyed peas or rice.NOTE: Don't over-chop onion; it shouldn't be mushy.

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arrow right greek farmer's bread

Greek Farmer's BreadSource: Lior's Kitchen Talk16 ounces unbleached white flour 4 teaspoons instant yeast 2 teaspoons granulated sugar 2 cups lukewarm water 1 tablespoon vegetable oil 2 teaspoons saltPut the flour into a bowl. Make a well in the middle. Put the yeast and the sugar in the well. Pour water over. Mix slightly. Cover and put in a warm place for 15 minutes.Knead, adding the salt and oil, to a smooth elastic dough. Cover and put in a warm place for 15 minutes.Knead thoroughly and place on a baking sheet. Cover and put in a warm place for 15 minutes.Put into a cold oven and turn oven on to 375 degrees F. Bake for 40 to 45 minutes until golden brown. Let cool 20 minutes before slicing.

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arrow right lisa vento's sausage spinach pie

Lisa Vento's Sausage Spinach PiePosted by artsycook at recipegoldmine.com 12/6/2001 12:40 am1 pound sweet Italian sausage links, casing removed6 large eggs20 ounces frozen chopped spinach, thawed, squeezed dry, or 1 pound fresh salad spinach leaves, stemmed1 pound Mozzarella cheese, shredded5 1/2 ounces (1/2 container) Ricotta cheese1/8 teaspoon pepper10 to 11 ounces piecrust mix or 2 (9-inch) deep dish pie crusts Preheat oven to 375 degrees F. Crumble sausage in a medium skillet and brown meat over medium heat, breaking up with a spoon. Drain on paper towels.If using fresh spinach, bring a large pot of water to a boil and put spinach in water. Boil 1 minute and drain; squeeze dry.Separate 1 egg. Combine 5 eggs with 1 egg white, sausage, spinach mozzarella, ricotta and pepper and set aside.Prepare pie crust mix if using. Lay 1 pie crust in pie pan and spoon mixture into it. Lay another crust on top and flute with a stand-up edge. Carefully cut a 2? circle out of the top crust.Mix egg yolk with 1 tablespoon water and brush on top of pie. (Can decorate with scrapes of dough) Bake for 1 hour, 10 minutes until golden and bubbly. Check crust after 1 hour and put foil on edges to prevent over-browning. Let stand 10 minutes and cut OR chill uncovered until cold; cover and refrigerate until serving cold.

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arrow right cool cucumber dip

Cool Cucumber DipPosted by Shellbob at recipegoldmine.com 11/8/2001 4:44 pm1 cup sour cream 1/4 cup mayonnaise1/2 medium cucumber, peeled, seeded and chopped 1 garlic clove, pressed1 tablespoon fresh dill weed or 1/4 teaspoon dried dill weed Mix together all ingredients, season with salt and pepper.Yield: 1 cup Serve with fresh vegetable for dipping. Can also be used as a sandwich spread; to do so, substitute cream cheese for the sour cream.

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arrow right The Role of Nutrition in Martial Arts, Police, Military Personnel

For a considerable amount of time, nutrition has not played a prominent role in the life of many martial artists, police, and military personnel as a means of improving performance. Top athletes are always looking for an edge. Although the martial arts are more of a way of life and a life style than a sport per se, the needs of the martial artist are the same as that of the elite athlete.Mental aspects not withstanding (i.e. mental awareness, strategy, cunning, etc.), the need for speed, agility, strength, flexibility, and the ability to recuperate from tough workouts (and unforgiving sparing partners) is paramount to the success of athletes and martial artists alike. Police and military personnel can also have unique requirements that require them to perform at peak physical and or psychological levels.Over the past decade our knowledge of sports nutrition has evolved into a science that has swept the athletic world and has been partially responsible for the ever increasing numbers of athletes who are pushing the envelope of human ability and performance. Although a handful of the worlds top martial artists, police, and elite military units have taken advantage of the 'cutting edge' nutrition being used by top athletes, the majority of these communities has not taken advantage of the new science of sports nutrition.The advantage of improving one's performance through nutrition and correct supplementation is obvious for the athlete, but what about the martial artist? Obviously technique, form, and knowledge of one's chosen martial art is essential to the mastery of that art, but what if the person, regardless of skill level, becomes a little faster, stronger, and able to resist and repair from injuries and training better?Will they not be an improved version of their former self? Of course they will! Proper nutrition can make the martial artist, as it has for so many of today's top athletes, an improved and potentially more accomplished practitioner of their art, plain and simple. If a policeman is able to stay alert, has more endurance or strength, etc., will he/she not have an added advantage to the job? Of course.. The benefits to the soldier are obvious. Bottom line? To not take advantage of the science of nutrition and supplementation, is to short change the martial artists, police, and military personnel.As a trainer for many athletes from various sports, police, and, military personnel, and the author of numerous articles on sports nutrition and training, I have come to a few general guidelines that should be of considerable help and interest to the martial artist, police, etc. who want to improve both health and performance. Though nutrition is a complex topic, I have devised a basic guide to the major and minor nutrients that should be helpful to the martial artist, police, and athlete alike who are trying to make food and nutrient choices. Of course this guide is in no way total or complete, and many individual differences may apply, but as a basic guide to examining these nutrients, it could give you the edge you have been looking for.ProteinProteins are made up of amino acids which are the structural units of the protein molecule. There are approximately 20 amino acids. Eight of them are considered 'essential' because the human body cannot make them on its own - which is the definition of an essential nutrient. Link a few amino acids together and you get a peptide. Link a bunch of peptides together and you get a protein. The shape of the individual amino acids (and resulting proteins) is unique and highly specific, so I won't go into great detail about it here.Suffice it to say, proteins are an essential part of virtually every function in our body from the muscles, to certain hormones, to our immune system(s) and a whole lot more. In particular, the amino acids known as the 'branched chain' amino acids (leucine, isoleucine, and valine) and the amino acid L-glutamine are of particular interest to active people as they are anti-catabolic (muscle sparing) and immune enhancing, to name only a few functions and benefits of these particular amino acids.Though the RDA for protein is generally sufficient for couch potatoes (with some debate) the majority of athletes and/or highly active people will benefit from higher intakes of high quality proteins. Proteins with the highest biological value (BV) are the proteins that should constitute the majority of the active person's diet, as they are superior for maintaining positive nitrogen balance, reducing recuperation time from workouts, improving immune function, etc.Whey protein concentrate (WPC) and isolates (WPI) have the highest BV of any protein, is almost 50% branched chain amino acids, and is high in L-glutamine, which is why I recommend several servings a day of WPC/WPI to all the athletes/martial artists/police I work with.There are several brands of WPC/WPI on the market. Other high quality proteins such as skinless chicken, fish, eggs, soy, and lean red meats, have relatively high BV values and are good proteins. Another point that is important to know, the higher quality the protein, the less the person has to eat and this allows the person to keep total calories lower by sticking to these high BV proteins.For a person who is active in the martial arts, has a busy job, and probably does some weight lifting and/or aerobics, an intake of .7 ? .8 grams of protein per pound of lean body weight is what I have generally recommended. For high level bodybuilders and competitive distance athletes, the protein intake will be higher, approximately 1g of protein per lb /bodyweight being the most common.In certain situations, amino acid supplementation is useful, but most people will have no problem getting what they need by eating plenty of high quality protein foods. Low grade, high fat, preservative loaded, protein foods such as luncheon meats, hot dogs, etc., should be avoided for obvious reasons.CarbohydratesCarbohydrates are made primarily of carbon, hydrogen, and oxygen atoms that cycle into a ring. They can be 'simple' or 'complex' depending on the number of rings that are hooked together and the way the carbohydrate effects blood sugar (1). Though the rings can be slightly different in shape, their common theme is the ring structure. Similar to amino acids that make up proteins, when you link the simple units (the sugars) together you get carbohydrates with different properties.As most people know, carbohydrates are a primary source of energy for the body. The best type of carbohydrates to eat are those that are high in fiber, vitamins, and minerals.Though foods such as pasta, breads, and white rice are considered 'complex' they are highly processed foods, totally inadequate in fiber, vitamins, and minerals and should not make up a high percentage of a persons carbohydrate intake. Though these foods are often fortified with certain vitamins, in my opinion this does not truly replace what is lost during processing, not to mention the many nutrients that are not replaced.Americans are notoriously low eaters of fiber, and heavily processed foods mentioned above do nothing to correct this deficit. High fiber carbohydrate foods such as brown rice, beans, lentils, oatmeal, sweet potatoes, and many others, are the preferred carbohydrate foods for health, performance, steady blood sugar levels, and reduced bodyfat levels.Though the high carbohydrate/low fat diet is all the rage these days, it has not been in my experience the optimal diet for the many athletes, martial artists, and ?normal? people I have worked with (see fats below). Data continues to support the fact that high carb low fat diets are not optimal for either health for weight loss. Eating too much of anything, including carbohydrates, will make one fat (too bad the makers of non-fat foods fail to tell you this) and cause a host of other ills I don't have the space here to cover.There are many researchers, books, and studies using both animals and humans that seriously questions the high carbohydrate/low fat diet as the optimal diet for health and performance. Two grams per pound of lean bodyweight of carbohydrates is more than sufficient to fuel the energy needs of most athletes if other aspects of their diet is adequate (i.e. correct use and amounts of certain fats and proteins). And, as mentioned previously, the source of those carbohydrates is of paramount importance.FatsThe very word sends a shiver down the back of the leanest person. There is not a more misunderstood nutrient in all of nutrition than fats. Many people know there are big differences in how various carbohydrates effect the body and some people even know that different proteins have different properties, but 'a fat is a fat, no'? is what the majority of people would say if you asked them about this much maligned nutrient.Fats have just as many biochemical differences in the human body as do carbohydrates and proteins, and thus have just as many different effects on the body that range from very good to very bad. It really depends on the type and amount of fat(s) we eat(2). Americans tend to get their dietary fats from saturated fats, rancid fats, and highly processed fats ( which contain by products such as trans fatty acids), thus giving fats a bad name.As mentioned earlier, an essential nutrient is anything the human body cannot manufacture on its own and must be obtained from the diet, or the person will become sick and/or perish if the nutritional deficit is not corrected. We know there are a multitude of vitamins and minerals, eight amino acids, and two types of fats that are considered essential nutrients for life itself to continue.You should be aware that there is no such thing as an essential carbohydrate, but that's a whole other story. The two fats that are known to be essential to health are Linoleic acid (LA) which is an Omega-6 fatty acid and Alpha-linolenic acid (LNA) which is an Omega-3 fatty acid. Both of these fats can be found in various foods that have not been heavily processed.These two fats are highly sensitive and reactive to heat, light, and oxygen (i.e. they go bad quickly), and are totally ruined or lost during the processing of our foods. The reason poly -unsaturated vegetable oils that line the shelves of most super markets can sit there for years on end is because they have been heated, deodorized, and generally processed to the point that they are the nutritional equivalent of white bread and table sugar. I recommend people avoid those oils.Because of all the fat bashing by the popular media and health professionals who should know better, most people have come away thinking that all fat is bad and serves no other purpose than to make our hips and stomach wider while ruining our health. Nothing could be further from the truth. The membrane that surrounds every single cell in your body, the sheath around nerves, various hormones, prostaglandins, and countless other parts of the body (especially the brain) depend on the dietary intake of the right fats.The importance of the essential fatty acids for health and performance cannot be understated. It is true that certain fats, such as, saturated fats, rancid fats, and trans fatty acids (found in margarine, Crisco, and other products), can cause numerous health problems from heart disease to cancer and insulin resistance, to name only a few ills of a diet high in the wrong types of fat.However, the essential fatty acids (especially the Omega-3 fatty acids) are anti-lipolytic (stop fat storage), anti-catabolic (stop the break down of muscle tissue), increase metabolic rate and beta oxidation (burn calories/increase fat burning), improve insulin sensitivity, reduce the chances of heart diseases, and a whole lot more (3).Though early research told us that we need a bit more LA (the Omega-6 fatty acid) than LNA (the Omega-3 fatty acid) in our diet, we find in practice that a diet containing higher amounts of Omega-3 fatty acids (LNA) gets the best results in health, bodyfat levels, and performance.The richest source of the Omega-3 fatty acid LNA is Flax oil, which also contains a small amount of the Omega-6 oil LA (4). Flax oil can be found in the refrigerated section of any good health food store and is derived from the careful processing of flax seeds (5). As a nutritional consultant to various athletes, I have used flax oil with many of the country's top bodybuilders (a group of athletes notoriously fearful of eating fat) to reduce their bodyfat levels and improve their performance and health. Two/three tablespoons a day over a salad, taken straight, or in a protein drink does the trick (6).Another major source of Omega-3 fatty acids can be found in deep water cold fish such as sardines, mackerel, and salmon (7), and I recommend that people eat two to three servings of these fish per week. Good sources of LA are unprocessed vegetable oils such as safflower, sunflower, sesame, and many other oils found in health food stores.Fats to avoid are highly processed vegetable oils and other processed vegetable products (such as margarine), rancid fats, and to a lesser degree, saturated fats. The key to health and performance is a proper balance of essential fatty acids (LNA and LA), mono unsaturated oils (found in olive oil, avocados, etc.), and small amounts of saturated fats found in lean meats and other sources combined with the right carbohydrates and proteins.Vitamins/MineralsObviously a full description of every vitamin and mineral and all their functions would take several large text books, so I won't even attempt it here. A good multi vitamin is an insurance plan to make sure we get all the major vitamins and minerals that for what ever reason we failed to get from our food on any given day.There is not a single cell in our entire body that does not require the use, or interaction with, some vitamin, mineral, or biological function that is dependent on the above nutrients in adequate amounts. If you think we get all the vitamins and minerals we need from our highly processed food supply (as some health professionals maintain), then I have a bridge in Brooklyn I would like to sell you. Some (but not all) nutritionists and other health related professionals will often say something like 'vitamins supplements just cause expensive urine'.The last time I checked, chemo therapy, heart bypass operations, and hundreds of other medical treatments cost considerably more than the average multi vitamin. If the intake of vitamins were to prevent any major disease in say one out of a 100,000 people, it would have been worth every cent in my book. In my opinion, the correct use of vitamins, minerals, herbs, essential fatty acids, and many other nutritional based compounds, is the best route to optimal health and performance. Any major brand of multi vitamin from such manufacturers as Twin Lab, Solgar, or Nature's Best, to name only a few good brands, would be fine.Anti - oxidants'Anti-oxidants' and 'free radicals' are the hot buzz words these days on television news shows, news paper articles, and magazine features. Though scientists in the health and nutritional fields have known about them for decades, they have recently been getting a lot of attention by mainstream media and more open minded medical researchers.Anti-oxidants are a special class of vitamins and other non vitamin compounds that neutralize free radicals before they can damage cells in our body. What is a free radical? A free radical is a highly reactive molecular fragment that has a single unpaired electron. The unpaired electron wants to ?pair up? with another electron.The free radical will steal this electron from virtually anything it comes in contact with, including our cells. This reaction, if left unchecked, leads to a free radical chain reaction and damage to various parts of the cell depending on where it takes place. An anti-oxidant can donate an electron without itself becoming a free radical and thus can break the chain of events leading to an uncontrolled free radical chain reaction (8).Free radical pathology is now believed to be linked to diseases such as cancer, heart disease, diabetes, and dozens of other afflictions. Without going into a long (and boring) biochemical explanation, there are many things that cause free radicals to be released, such as smoking, exposure to various toxins found in air, food and water, sickness, exercise, and stress in general.Anti-oxidants such as vitamin E and C and other compounds such as selenium, N-acetyl cysteine (NAC), and proanthocyanidins (derived from grape seed extract), to mention a few, will help recuperation from tough workouts, improve immunity, possibly prevent certain diseases, and improve your health in so many different ways it would take another article to explain. A good anti-oxidant formula made by any one of the brands I mentioned previously, should be added to the diet in addition to the multi- vitamin. Whey proteins can also greatly improve anti oxidants status and is recommended.Sports Supplements:The topic of sports nutrition supplements, such as: androstenedione and other ?andros,? Arginine, Colostrum, CLA, Creatine, Ecdysterone, GH Supplements, Ginseng, HMB, Myostatin Inhibitors and Tribulus, to name just a few, is beyond the scope of this article. Each supplement has its potential uses, dawbacks, doses and other variables that need to be examoned on an indavidual basis. People in the martial arts, law enforecement, or military that want to understand these supplements ; whether or not they are worth useing, doses, types, etc., should consider reading my ebook on the topic of sports nutrition supplements, nutrition, and training called Muscle Building Nutrition.ConclusionThe above list of foods and supplements is in no way complete or the entire picture when it comes to additional ways the martial artist, police, and military personnel can improve his or her health, strength, bodyfat levels, and recuperative abilities. However, the information presented here can make for a foundation of health and performance that could add a considerable edge for those who seeks it.(1)The way a carbohydrate effects blood sugar after it is eaten is known as the glycemic response. The glycemic index (GI) is a list of foods and how they effect blood sugar. Some foods we think of as 'complex' actually raise blood sugar much faster than many foods we think of as 'simple'.(2) The health problems related to fats is are far more complex than most people appreciate. The pathology of disease(s) caused by high fat intakes of the wrong types of fat is a complex interaction between certain fats, carbohydrates, a lack of certain vitamins and other nutrients, free radical/anti-oxidant mechanisms, and other factors that are poorly understood.(3) For more information on the many benefits of the essential fatty acids and to find out more information about fats and health in general, read ?Fats the Heal fats that Kill? by Dr. Udo Erasmus published by Alive books.(4) LNA and LA are in a 4:1 ratio in flax oil.(5) Like fresh eggs, milk, meat, etc, all fresh unprocessed oils will spoil (go rancid) if not refrigerated constantly and eaten shortly after opening the bottle.(6) All highly unsaturated oils, including flax, should NEVER be used to cook with as this will change the structure of theses oils making them toxic and of little use for the purpose they are intended for.(7) The 'fish oils' DHA and EPA can be formed in the human body from LNA by desaturase enzymes.(8) It is important to note that free radical reactions are a normal and essential part of metabolism. It is the uncontrolled free radical chain reactions that we are concerned with.Copyright 2005 Internet PublicationsSee more excellent bodybuilding, fat loss, and sports nutrition articles from Will Brink here: http://www.brinkzone.com/onlinearticles.html And see Will's other websites here: http://www.dietsupplementsreview.com http://www.musclebuildingguide.com

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