The healthy food thread

[bodhitree]

What healthy choices have you made lately? At the grocery store last night I bought oatmeal, whole grain bread, turkey ground meat.

What about you guys? Any recipies? Any suggestions? Anybody invent a whole grain pizza yet? I love whole grain pancakes!!!! I gotta cut some starches from my diet.

Heating tomatos releases more lycopene

Cooking carrots breaks down cell walls and helps the beta carotene to be more easily absorbed.

Tea does not dehydrate you and replaces many things that water does not (although I still drink plenty of water.

taking vitamin C with spinach (and other Iron rich foods) helps your body to better absorb the Iron.

Any facts or tidbits welcomed. Thanks


Oh, and a link to supplement information.
http://ezine.kungfumagazine.com/forum/showthread.php?t=43123

[bodhitree]

From Tufts University Health and Nutrition Letter May 2006 Vol. 24 No. 3

'Benefits to the from the nutrients found in whole eggs (such as polyunsaturated fat, folate, and vitamins A and E) actually may outweigh the potentially adverse effects of their cholesterol.

my own note
It is still not proven that eggs raise 'bad' cholesterol.
good HDL cholesterol actually really benefits a person cleaning plaque from artery walls and lower the risk of heart disease.

Can you tell what I do at work?

[Ford Prefect]

I have real good cholesterol to begin with, so I eat eggs a moderate amount. I have a thing for devilled eggs and egg salad. I'll make a batch out of a dozen eggs and kill it over 2 or 3 days. ;)

I don't see a whole grain pizza being all that hard. Use whole grain flour instead of all-purpose bleached flour. I'm sure the taste may be a little funky, but you'll get used to it. I only do whole grain pasta now, and that took a serving or 2 to get use to.

For whole grain pasta, I like to cutlet some chicken and cut it into cubes, dice a tomato and let the tomato sit in some italian dressing. Then throw the chicken and tomato into the pasta and mix it up good. Then eat.

One of my more enjoyable chicken dishes is to get boneless breat and slice it in half to thin it out. Dice up fresh rosemary, oregano, and thyme and put that on the chicken. Put a small peice of feta cheese in as well and then fold the breast in half, so all those ingredients are on the inside of it. Lightly brush some milk on the top of the breasts and add a small dash of flour and fread cumbs. Put a tomato slice on top of those and maybe dash a tiny amount of dried rosemary, oregano, and thyme. Cook at 425 for 30 minutes...

I serve that with a gravy made from chicken stock or chicken gravy. Add in a touch of heavy cream with diced mushrooms and shallots. I also like some asparagus or broccoli on the side. If I'm feeling like cheating I'll have some small red potatoes.

---

One dish I just came up with this weekend is to do prepare the chicken breast the same way. Grind up fresh oregano, 1/2 garlic clove, feta cheese in a food processor to make a fine paste. Spread the paste on the chicken and then roll the chicken up, so the paste appears to be a spiral in the chicken. Brush the top with milk and breadcrumbs. Bake at 425... It wasn't bad although it was a little garlic intensive.

[GunnedDownAtrocity]

i usually eat a big ass salad made of spinach, red peppers, yellow peppers, borocolli, carrots, peas, tomatoes, sprouts, and then topped with any combo of peperoni, cheese, hot pepper rings, crutons, dressing, etc every day but now i might get teh ecolli and die :(

[Mr Punch]

big ass salad(
Do you toss it?

[HearWa]

I buy a lot of chicken. I usually buy those pre-cooked bbq chickens from the supermarket and a loaf of whole wheat bread. This will give me a sandwich every day of the week, usually.

I of course buy eggs as well but I still eat them with the yolk since I hate wasting anything.

I keep two two liter bottles of water in the fridge and usually drink one a day.

I eat a lot of canned peaches and grapes as well.

I like my Cheerios, too.

I don't expect what I eat to be 100% healthy but it is certainly more healthy than my old diet of pizza pockets, pop/energy drinks (or what I call a "glorified pop"), french fries, chips and bacon double cheese burgers.

[franco1688]

Before I got into the night club business I actually worked as a chef for about six years (Planet Hollywood, San Diego is the most well known). *Anyway* I have a whole wheat pizza recipe for you. Now keep in mind whole wheat flour isn't as glutenous as unbleached flour so in order for it to hold together well, rise properly, etc.

You need:

1c. warm water
1 packet active dry yeast
1 1/2 c. whole wheat flour (can also use rye, soy, etc.)
1c. unbleached flour
1/2 tsp. salt
2tbls. olive oil

1. Sift together your dry ingredients

2. Place the water in a 2 quart (or larger) mixing bowl and add the yeast. Mix gently until fully dissolved. Stir in half of the flour mixture and the olive oil. Using a wooden spoon combine well and gradually add the rest of the flour. (Remember you can always add more flour but you can't take it back out)

3. Lightly dust the counter surface with flour and knead the dough until it is no longer sticky. Place the dough in a bowl that has been lightly oiled, roll the ball of dough around in the bowl until the surface of it (the dough) is covered with oil. Cover the top of the bowl with plastic wrap and let it stand in a warm place for about 1 1/2- 2 hrs. or doubled in size.

4. Uncover the dough and punch down the risen dough. The dough is now ready.

5. Roll out the dough on a lightly floured surface. Place it on a lightly oiled pan. Allow the dough to relax for a min. or two.

6. Pre-heat the oven at 450. While the oven is heating add your desired toppings to the dough. Place in the oven for 15- 20 mins.

(Now keep in mind all ovens differ slightly, so keep an eye on it.)

Try it out and let me know how you liked it.

[BoulderDawg]

I buy a lot of chicken. I usually buy those pre-cooked bbq chickens from the supermarket and a loaf of whole wheat bread. This will give me a sandwich every day of the week, usually.

Just my general nature makes me leary to buy cooked foods from a grocery store. However with chicken I think there is extra reason to be extremely cautious.

Now that said, I would not eat the chicken the same day it was sold at the store much less 5-6 days later.

All in all I think if we are all sensible about our diet we will be okay. I say just stay away from fried foods, sugar, milk and a few other things and you are going to be okay.

[bodhitree]

Thats one thing, I try to eat healthy as in get all the nutrients/protein/ect. from the foods I eat, but I still eat a lot of unnatural and processed food. With time and money I will change that. There are so many chemicals and preservatives in so many things.

[bodhitree]

Franco,

I want to try the recipe, just no time, thanks for posting though!!

[franco1688]

That's cool. I have tons of recipes. Any time you guys are interested in something let me know. If I don't have it, I can find it, or figure it out.

[Mr Punch]

I've got some very nice healthy recipes too, which I'lk come back and post when I'm not too busy with bad one-liners! :D

[bodhitree]

The budget healty choices.

wendy's 1.00$ side salad instead of other 1$ crap. I bought a huge box o green tea to take to work every day, Although this week I bought three energy drinks (sugar free sobe no fear) because I was falling asleep in class. Fruits and veggies are the hard part, my wife usually likes a lot of starches at meals. Most of our meals consist of meat, beans, rice (white), potatoes, ect.

I get some fruit juice in in the mornings and take a multi, but I'd really love to up the fruit/veggie intake. Sometimes make smoothies, but lately have had to conserve $ because we want to move this month. Healthy choices can be hard sometimes.

[auntie]

I have mixed grain porridge most mornings sometimes with an apple and sultanas cooked into it. Latte and fruit mid morning, lunch:-huge green salad with chicken, homemade wholemeal bread if I've got some, homemade yoghurt, fruit mid afternoon. often steamed fish and veg for tea ,and more porridge for supper. I also try to have unhealthy treats often enough to stop me getting totally bored with all the salad. But not so often that they become a habit. Today went nuts and bought dougnut and large iced fruit bun but what the hey?, should burn it off easily enough.

[bodhitree]

How about this:


http://www.whfoods.com/foodstoc.php

pretty informative

[bodhitree]

When eating vitamin fortified cerial be sure to drink the milk, as many of the vitamins are absorbed by the milk.


Turns out black tea is good too

http://news.bbc.co.uk/2/hi/health/5405686.stm

and tea may be 'healthier than water according to some'

http://news.bbc.co.uk/2/hi/health/5281046.stm


I've been eating very clean lately. At the supermarket I feel My wife and I have done an excellent job (the only cheating exception being sometimes putting vanilla ice cream in our smoothies to make them creamier.

I've been preaching about this site to everyone, but
www.whfoods.com
is awesome. The a-z list is great and tells the benefits

[Chief Fox]

This is a great thread guys.

I've always tried to eat healthy but there has always been two things really holding me back. 1. I eat too many darn tacos from Taco Bell. and 2. Dr. Pepper.

So recently I've decided to cut these things out. The reason I eat too many tacos is because I don't pack a lunch. So I've started doing that more. The reason I drink so much Dr. Pepper is probably just a full on addiction.

So this morning I ate some oatmeal with raisins, walnuts and cinnamon. I also had 1 egg and some orange juice.

Right now I'm at work and instead of getting a soda I'm gonna go get some tea. I've already got my water jug so I'm good in the hydration department.

For lunch I've got some left overs from dinner the other night. Baked chicken and some stuffing and a banana.

The real test will come at 3:00 this afternoon. We'll see what happens. Wish me luck.

[bodhitree]

For the caffeine addiction I used to drink coffee (with sugar and creme) every day, I only do that a couple days a week now due to switching to tea. Maybe things don't need to be completely removed, a bit of moderation is good. Scott

[Chief Fox]

For the caffeine addiction I used to drink coffee (with sugar and creme) every day, I only do that a couple days a week now due to switching to tea. Maybe things don't need to be completely removed, a bit of moderation is good. Scott
Well I haven't had a Dr. Pepper all day. I'm so pathetic. My mouth is watering right now just thinking about it. :(

Curse you Dr. Pepper for sinking your evil hooks into me!

[franco1688]

They should make taco bell illegal. I manage a night club so when I get off work its about the only thing open and I pass at least 3 of them on the way home. Yep, I blew many diets by succumbing to taco bell addiction. Another thing you can try to quell cravings for soda is crystal light. It's sugar free and they even make it in little packets that you can dump right into your water bottle. If you cutting soda mainly because of the caffeine, you have to watch. Green and black tea both have caffeine. I don't know much about white tea, but most herbal teas are caffeine free.

[MOVES]

Green tea is the way foward !:)

[bodhitree]

I personally love caffiene. I just want to avoid the sugar I put in coffee. caffiene is not as bad for your health (considering you don't drink excessive amounts every day)

I tried some "athletic performance gum" that my friend that works at gnc last night gave me, wow, it had some kick. (which is good because I was going from boxing practice to jiu jitsu practice and needed the energy).

[bodhitree]

Taco Bell is gosh darned tastey but for fast food I've been doing this at wendy's
cost: $3.50 (exactly)
1 side salad
2 baked potato
3 small chili

its good, cheap, and healthy. Taco Bell is awesome though

As far as green tea here are some KFM threads:

http://ezine.kungfumagazine.com/forum/showthread.php?t=26855

http://www.msnbc.msn.com/id/7187847/

http://ezine.kungfumagazine.com/forum/showthread.php?t=33798&highlight=Green+Tea

http://ezine.kungfumagazine.com/forum/showthread.php?t=37100&highlight=Green+Tea

[NiHui]

I don't know too much of complicated recipes;but we at home eat steamed
fish,porridge and tons of vegetable.Sticky rise is the norm.Nothing over the flame
with carbon chunks.At best,deep fried meat with vegetables cooked with extra
virgin olive oil.Dofu sometimes.Now with family at home because of the Moon
Festival I allowed myself some sweet mooncakes.
There is a green tea brand named Good Earth that is very good,though I am
trying some jazmine tea from Fujian.

[bodhitree]

collected knowledge of KFMers
http://ezine.kungfumagazine.com/forum/showthread.php?t=41065&highlight=healthy+diet

http://ezine.kungfumagazine.com/forum/showthread.php?t=40483&highlight=healthy+diet

http://ezine.kungfumagazine.com/forum/showthread.php?t=36772&highlight=healthy+diet

http://ezine.kungfumagazine.com/forum/showthread.php?t=42947&highlight=diet

Protein.


http://ezine.kungfumagazine.com/forum/showthread.php?t=42462&highlight=diet

solieability of vitamins.

http://ezine.kungfumagazine.com/forum/showthread.php?t=42686&highlight=vitamins

recipes
http://ezine.kungfumagazine.com/forum/showthread.php?t=36818&highlight=diet+health



book review of sports nutrition
http://ezine.kungfumagazine.com/forum/showthread.php?t=39027&highlight=vitamins
No 2
http://ezine.kungfumagazine.com/forum/showthread.php?t=40356&highlight=diet


A lot of old threads that can answer our food questions

Probably highly illegal here but:

http://www.sherdog.net/forums/showthread.php?t=329110

[franco1688]

I used to have a Laotian room mate that always kept a basket of sticky rice on the table at all times. I love that stuff, especially with some soy sauce and pepper oil :D . **********I don't avoid caffeine either. I have it before I train (coffee, sugar free no fear or diet turbo tea) and I'll have some later on at work to get me through the night. Avoiding excess in regards to many things is key.

[bodhitree]

I love sugar free no fear

www.sobenofear.com

Its good stuff. I can't wait, after my fight I will drink coffe with sugar:D

[franco1688]

Like I said I'll be there at the tournament. I don't know how many people you have going with you, but regardless my wife and I will be your cheering section. Good luck. By the way, how's your training going?

[bodhitree]

It's going great! I feel healthy, the past few days in sparrin I haven't made many BIG mistakes, I've been landing stuff. I feel really good. I'll be wearing basketball shorts, I'm white 6 foot 165lbs, blue eyes, kinda long hair (for a fighter at least), hopefully you can pick me out. the only people going with me are my 2 corner men and maybe one other friend.

[bodhitree]

http://www.consumerreports.org/cro/food/tuna-safety/overview/0607_tuna_ov.htm

[bodhitree]

Really?
The Claim: Microwave Ovens Kill Nutrients in Food
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By ANAHAD O’CONNOR
Published: October 17, 2006
THE FACTS They are a staple in kitchens everywhere, but for about as long as microwave ovens have been around, people have suspected that the radiation they emit can destroy nutrients in food and vegetables.

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Leif Parsons

Readers’ Opinions
Forum: Fitness and Nutrition
According to most studies, however, the reality is quite the opposite. Every cooking method can destroy vitamins and other nutrients in food. The factors that determine the extent are how long the food is cooked, how much liquid is used and the cooking temperature.

Since microwave ovens often use less heat than conventional methods and involve shorter cooking times, they generally have the least destructive effects. The most heat-sensitive nutrients are water-soluble vitamins, like folic acid and vitamins B and C, which are common in vegetables.

In studies at Cornell University, scientists looked at the effects of cooking on water-soluble vitamins in vegetables and found that spinach retained nearly all its folate when cooked in a microwave, but lost about 77 percent when cooked on a stove. They also found that bacon cooked by microwave has significantly lower levels of cancer-causing nitrosamines than conventionally cooked bacon.

When it comes to vegetables, adding water can greatly accelerate the loss of nutrients. One study published in The Journal of the Science of Food and Agriculture in 2003 found that broccoli cooked by microwave — and immersed in water — loses about 74 percent to 97 percent of its antioxidants. When steamed or cooked without water, the broccoli retained most of its nutrients.

THE BOTTOM LINE Microwave ovens generally do not destroy nutrients in food.

scitimes@nytimes.com

[franco1688]

There's so much stuff out there about foods losing nutrients through cooking. I've read study after study in the magazines and on the internet. The truth is vegetables start losing some nutrients from the moment they are put on the shelf. There are so many other factors in nutrient loss, such as exposure to sunlight, varying humidity leveles, etc. I think the bottom line is just don't cook the s**t out of them, regardless of your method of preparation. I think that even this is arguable. My great grandfather and great grandmother lived well into their nineties and they were old school. They would cook just about every vegetable until it was literally mush. It didn't matter if it was green beans, potatoes, brocolli, or carrots. They were both really healthy up until right before their passing. (My great grandpa used to walk from akron to cuyahoga falls just about everyday, about 10 or 15 miles. He also used to do clapping push ups everyday.) A lot of people argue and worry about so many things, I think the key is to just eat whats good for you and live a healthy lifestyle. There are so many other things to worry about in life already I wouldn't worry about a microwave stealing nutrients.

[SilverNeedle]

The University of Michigan Integrative Medicine’s Healing Foods Pyramid

http://www.med.umich.edu/umim/clinical/pyramid/index.htm

great site.

[bodhitree]

thats a great link silver needle]




*sidenote:
http://news.bbc.co.uk/2/hi/health/6036409.stm

http://www.webmd.com/solutions/food-longevity

[bodhitree]

http://www.t-nation.com/findArticle.do?article=291seven2

oh, by the way franco, on the most valuable supplements thread I list links to info about most of the ingredients in Sobe Nofear.

[franco1688]

cool I'll check it out.

[dougadam]

I drink green tea instead of coffee.

[stainlesschi]

thai soup is delicious and **** good for ya heres mine

shallots
galangal/or ginger
chillies
garlic
lemon grass
stock,,,fish,chicken
chicken breast
a little pork
king prawns
olive oil
fish sauce


fry the shallots in oil,then add chillie,garlic and galangal...then add the chicken and pork until sealed next add boiling water and stock(cubes or liquid)...next add lemon grass and fish sauce and simmer for 30 minute or so,first 10 with lid on then without.when ready add the prawn for 2 or 3 minutes then enjoy the soupo...

[bodhitree]

Red Wine Ingredient Increases Endurance, Study Shows
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By NICHOLAS WADE
Published: November 17, 2006
A drug already shown to reverse the effects of obesity in mice and make them live longer has now been shown to increase their endurance as well.

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Institut Clinique de la Souris
The two mice on treadmills at left have been given resveratrol; the one on the right has not.

Related
Yes, Red Wine Holds Answer. Check Dosage. (November 2, 2006) Experts say the finding may open up a new field of research on similar drugs that may be relevant to the prevention of diabetes and other diseases.

An ordinary laboratory mouse will run one kilometer on a treadmill before collapsing from exhaustion. But mice given resveratrol, a minor component of red wine and other foods, run twice as far. They also have energy-charged muscles and a reduced heart rate, just as trained athletes do, according to an article published online in Cell by Johan Auwerx and colleagues at the Institute of Genetics and Molecular and Cellular Biology in Illkirch, France.

“Resveratrol makes you look like a trained athlete without the training,” Dr. Auwerx (pronounced OH-wer-ix) said in an interview.

He and his colleagues said the same mechanism seemed likely to operate in humans, based on analysis in a group of Finnish subjects of the gene that is influenced by the drug.

Their rationale for testing resveratrol was evidence obtained three years ago that it could initiate a genetic mechanism known to protect mice against the degenerative diseases of aging and prolong their life spans by 30 percent.

Dr. Auwerx, whose interest is in the genetic control of metabolism, decided to see whether resveratrol would offset the effects of a high-fat diet, specifically the disturbances known as metabolic syndrome that are the precursors of diabetes and obesity. In his report, he and his colleagues say very large doses of resveratrol protected mice from weight gain and developing the syndrome.

Dr. Auwerx attributes this in large part to the significantly increased number of mitochondria he detected in the muscle cells of treated mice.

Mitochondria are the organelles in the body’s cells that generate energy. With extra mitochondria, the treated mice were able to burn more fat and thus avoid weight gain and decreased sensitivity to insulin, Dr. Auwerx said. He found their muscle fibers had been remodeled by the drug into the type more prevalent in trained human athletes.

Dr. Ronald M. Evans, an expert on the hormonal control of metabolism at the Salk Institute, said the report by Dr. Auwerx’s team had “shown very convincingly that resveratrol improves mitochondrial function” and fends off metabolic disease. He described the study as “very important, because it is rare that we identify orally active molecules, especially natural molecules, that have such a broad-based, positive effect on a problem which is as widespread in society as metabolic disease.”

Dr. Ronald Kahn, director of the Joslin Diabetes Center in Boston, said this research would focus more attention on a recently discovered group of enzymes called sirtuins that resveratrol is believed to affect.

Noting that he is a scientific adviser to Sirtris, a company developing drugs that activate sirtuins, Dr. Kahn said that “certainly drugs that act on this class of proteins have the potential to have major effects on human disease.”

Dr. Auwerx’s study complements one published this month by Dr. David Sinclair of the Harvard Medical School, who found that much more moderate doses of resveratrol protected mice from the metabolic effects of a high-calorie diet. Though his mice did not lose weight, they lived far longer than the undosed mice fed the same diet.

The two studies were started and performed independently, Dr. Auwerx said, though he obtained supplies of resveratrol from Sirtris, which was co-founded by Dr. Sinclair, and has become a scientific adviser to it.

A drug that prolongs life, averts degenerative disease and makes one into a champion athlete sounds almost too good to be true, especially if all or even some of its properties should turn out to apply to people.

Dr. Christoph Westphal, Sirtris’s chief executive, replied to this objection with a question, “Is it too good to be true that when you are young you get no disease?”

Dr. Westphal said he believed that the activation of sirtuins was what kept the body healthy in youth, but that these enzymes became less powerful with age. This is the process that is reversed by resveratrol and, he hopes, by the more powerful sirtuin activator drugs that his company has developed, though many years of clinical trials will be needed to prove they work and are safe.

The buzz over sirtuin activators has infected scientists who do research on the aging process, several of whom are already taking resveratrol. Dr. Sinclair has been swallowing resveratrol capsules for three years and has said his parents and half the members of his laboratory do the same. So does Dr. Tomas Prolla at the University of Wisconsin, who said, “The fact that investigators in the field are taking it is a good sign there is something there.”

But many others, including Dr. Leonard Guarente of M.I.T., whose 15-year study of sirtuins has laid the basis for the field, say it is premature to take the drug.

It was after working in his laboratory as a postdoctoral student that Dr. Sinclair found in 2003 that resveratrol was a sirtuin activator. Though resveratrol has long been known to be an ingredient of red wine and other foods, its presence there is minuscule compared with the doses used in experiments.

Dr. Sinclair dosed his mice daily with 22 milligrams of resveratrol per kilogram of weight, and Dr. Auwerx used up to 400 milligrams. No one can drink enough red wine to obtain such doses.

Red Wine Ingredient Increases Endurance, Study Shows
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Published: November 17, 2006
(Page 2 of 2)



Resveratrol is sold as capsules that contain extracts of red wine and giant knotweed, a plant found in China. The company Longevinex makes capsules containing 40 milligrams of resveratrol that are used by several researchers. Longevinex’s president, Bill Sardi, said demand had increased by a factor of 2,400 since Nov. 1. But even Longevinex’s capsules would have to be taken in almost impossible quantities to attain doses equivalent to those used in the mice.

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Related
Yes, Red Wine Holds Answer. Check Dosage. (November 2, 2006) Whether much lower doses than those used in the experiments would benefit athletic performance is not clear, Dr. Evans of the Salk Institute said. And higher doses may not be as safe as the small amounts found in foods and nutraceuticals, he added.

Scientists’ rule of thumb is to believe nothing until it has been confirmed in at least one other laboratory. The Sinclair and Auwerx experiments, though not the same, both point to powerful beneficial effects of resveratrol. But many of the details remain up in the air, and almost all hopes about resveratrol, especially for people, remain subject to revision.

The science of the field is still in flux, as many central details are unclear. The main theory developed by Dr. Guarente and others is that sirtuins sense the level of energy expenditure in living cells and switch the body’s resources from reproduction to tissue maintenance when food is low.

This is an ancient strategy, Dr. Guarente believes, intended to let an organism live through famines and postpone breeding until good times return. The switch to tissue maintenance involves specific action that would stave off the major degenerative diseases of aging like cancer, diabetes, heart disease and degeneration of brain cells.

One major uncertainty is whether resveratrol in the mice experiments even acts through sirtuins, supporting the theory, or in some other way.

Dr. Auwerx cited new evidence that resveratrol did activate sirtuins, but Dr. Evans said the case was not yet convincing.

Dr. Auwerx theorizes that resveratrol activates sirtuin, which in turn activates a substance known as PGC1-alpha in a manner described last year by Dr. Bruce Spiegelman, an expert on fat metabolism at the Harvard Medical School. Subsequent actions by PGC1-alpha then stimulate cells to produce more mitochondria. In an e-mail message, Dr. Spiegelman described Dr. Auwerx’s paper as “pretty good.”

Increased energy production by mitochondria generates dangerous reactive chemicals that are known to damage cells. So it has long been puzzling that exercise, in which extra energy is expended, is good for health, not bad. The answer, Dr. Auwerx suggested, may have been provided by Dr. Spiegelman, who reported in the journal Cell last month that PGC1-alpha not only increases mitochondria but at the same time also generates extra chemicals that detoxify the energy byproducts.

[bodhitree]

recently i picked up:
Dynamic Nutrition for Maximum Performance by Daniel Gastelu and Dr. Fred Hatfield, it seems really good so far. It has general nutrition overview, function of micro and macro nutrients, nutrition and energy systems, nutrient info, nutrient timing info, supplement info, and then gets into sport specific nutrition. I just started reading it , so I don't know if it will really impact my dieting or not. It is however really informative!!

the book:
http://search.barnesandnoble.com/boo...754815&it m=1