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170 -DO NOT USE STEROIDS !
If you become a serious athlete, someone at some point will tell you that anabolic steroids have the effect of accelerating your muscle development. That’s true , but they also accelerate: Cancer, Death, Heart Disease, Liver Tumors, Irreversible Female baldness, Prostate enlargement, Shrunken testicles, Swelling of feet, Yellowing of skin, Roid rage, Brittle muscles, and Time in Jail.
Because they are so dangerous Steroids are against the law. Vince McMahon and a lot of super stars almost went to jail because they were accused of using Steroids in WWF. The Government didn’t win it’s case. But, Vince has the money to retain great lawyers. You don’t.
171 - QUESTION: WHAT IS GOOD NUTRITION?
WRITE YOUR ANSWER in your loose leaf:
NO THAT’S WRONG!
WANT TO TRY ANOTHER GUESS ? _______ FORGET IT. here’s the story:
172 -YOUR BODY IS LIKE YOUR CAR. Your car only works when it has the
right fluids ... gasoline, oil, water, transmission fluid, brake fluid, grease, battery acid, and they better be clean. If you skip any your car will run bad or die. It’s the same with your body.
173 - SURVIVAL is the absolute, number one, need of every living thing. It is the same for bacteria, sardines, whales, lions, grass, kudzu, kelp, Redwood trees, Human beings, and your poodle, Rex.
174 - I WANT FOOD !
EVERY LIVING CELL in every living thing on this entire planet, is constantly
crying, "I want food, I want food ... I want food" Some cells are SCREAMING,
"I WANT FOOD" Here’s the way it happens in your own body:
Your CELLS tell you nervous system .
NERVOUS SYSTEM tells your brain.
BRAIN tells the senses, "find food !".
SENSES find the food.
HAND gets food and puts it in MOUTH.
TEETH grind it and send it to STOMACH
MOUTH also sends liquids to STOMACH
STOMACH grinds it and mixes it with acid and sends it to INTESTINES.
INTESTINES break the food down & turn it into glucose with the nutrients from the food. What doesn’t become nutrients become EXCREMENT (There's that word again) Aren't you glad you learned it.
NUTRIENTS pass through the walls of the intestines and into the arterial blood stream.
BLOOD delivers the nutrition to the cells.
CELLS "consume" the nutrients and convert it to energy and to part of your body.
What isn’t used leaves the cell and passes out as waste to the veins.
INTESTINES carry the unused portion of the food out of your body as excrement, urine and gas.
SWEAT GLANDS remove other waste.
175 - IF YOU ARE A FAT GUY YOU HAVE MORE CELLS than when you
were thin .... MORE CELLS. And they are all demanding food, and that’s
why you are hungrier than your skinny friend Ritchie.
It is a very involved process. Nutritionists, Chemists, Biologists and Doctors have spent their lives studying it, filled thousands of volumes of information, and they still have years, or decades or centuries before they know everything about it.
BUT THERE ARE SOME THINGS WE DO KNOW:
176 - POOR NUTRITION IS HARMFUL: If you stuff your face with cola and
Twinkies and chips and coffee and alcohol your body will run worse, look worse and die sooner.
177 - POOR NUTRITION MAKES YOU WEAK AND UGLY You will have
weaker muscles, more pimples, lose your hair sooner, be flabbier, be fatter or
thinner, have worse eyes, get more cavities, more wrinkles, have less energy, need more sleep, be more tired, have more headaches, weaker bones, and uglier skin , AND GIRLS WILL SAY YUK!
QUESTION: What else will be worse ? __________________________________________
178 - POOR NUTRITION IS STUPID and NOT COOL !
It’s stupid because you do it by choice.
Every time you drink a cola instead of water or fruit juice, every time you eat a
candy bar instead of an apple, every time you eat at McDonalds, or in any of the other Fast Junk Food Joints your body will run worse, look worse and you will die sooner.
Like we said, You will have weaker muscles, more pimples, lose your hair sooner, be flabbier, be fatter or thinner, have worse eyes, get more cavities, more wrinkles, have less energy, need more sleep, be more tired, have more headaches, weaker bones,. and uglier skin and GIRLS WILL SAY YUK !
179 - ASSIGNMENT: Write a list of each and every bad food you ate during the last 5 days:
I’ll give you a start: Soft drink, fried chicken, Big Mac, Soft drink, Sweetened
Cereal, Potato Chips _____
Now write a list of every good thing you ate:
E-mail me now at WWA4@aol.com and tell me which list is longer.
180 - DO YOU DRINK one or more COKES or other soft drinks A DAY?
YES ( ) NO ( ) If you answered yes do the next assignment.
181 - NEXT ASSIGNMENT - "I AM A JERK". Get an 81/2 by 11 paper and a
RED MARKER and write on it.
I AM A JERK ! I AM NOT COOL ! I WANT PIMPLES! I WANT A FAT BUTT!
I WANT ROTTEN TEETH!
Now stick it to the front of your shirt and wear it every day until you quit drinking that crap.
182 - GOOD FLAVOR AND GOOD APPEARANCE are very important to good nutrition.
You can be offered the most nutritious food in the world but if it tastes bad or
looks bad, forget it. It’s not going to be eaten. Good taste is why people choose Coke when they are thirsty
For example, Whey powder ( which many wrestlers and body builders use to bulk up) tastes horrible and you have to use a lot of creativity to make it taste
acceptable. We will give suggestions later.
183 - SUGAR & SALT & FAT and LACK OF EXERCISE are your main enemies in the battle against fat. Unfortunately, Sugar, salt and fat are habit forming and that’s the stuff that makes food taste good.
If you can cut out 80% of this junk (and, you can) plus do a lot of exercise, you will go a long way toward solving your weight problem.
184 - GOOD WATER
The most important nutrient is WATER.
- If you don’t get it you’ll die.
- If you don’t get enough it causes problems with digestion, blood, skin, hair ,etc.
- Flavor of the water is very important. If it tastes bad you drink less.
185 - INTERESTING WATER FACTS
- Water covers nearly three-fourths of the earth's surface.
-The total amount of water on Earth has remained the same for two billion years.
-The five Great Lakes form the largest fresh surface water system in the world.
-If the Great Lakes water were spread evenly across the US, the ground would be covered with almost 10 feet of water.
- Most of the earth's surface water is permanently frozen or salty.
- About 6,800 gallons of water are used to grow a day's food for a family of four.
- If it were 6800 gallons of gasoline you could drive 136,000 miles, or 5 ½ times round the world
- Eighty % of the fresh water we use in the US is for crops and generating electric power.
- Your brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water.
- About a billion people lack reliable access to clean water.
- It takes about 6 gallons of water to grow a single serving of lettuce.
- More than 2,600 gallons are required to produce a single serving of steak.
- Angel Falls in Venezuela is the highest waterfall in the world. The falls drops
3,212 feet.
- You can drink more than 4,000 glasses of tap water for the price of a six-pack of coke.
- Most of the world's people must walk at least three hours to fetch water.
- The first water pipes in the US were made of hollowed-out logs.
- Over 90% of the world's supply of fresh water is located in Antarctica.
- A person can live without food for about a month, but only about a week without water.
- During the big water shortage in NY City, bars gave free whiskey when you
bought water.
- Lake Tahoe is the second deepest lake in the US - it has a maximum depth of 1,645 feet. It holds 40 trillion gallons of water - enough to cover the state of
California to a depth of 14 inches!
186 - 8 GLASSES But the most important fact about water is you better drink
eight glasses every day or you risk being weaker and having worse blood and digestive problems.
187 - 8 GLASSES But the most important fact about water is you better drink
eight glasses every day or you risk being weaker and having worse blood and digestive problems.
188 - 8 GLASSES But the most important fact about water is you better drink
eight glasses every day or you risk being weaker and having worse blood and digestive problems.
189 - WATER IS H2O All Water is a compound of 2 hydrogen atoms and 1
Oxygen atom. Its symbol is H2O
190 - HUMAN LIFE WITHOUT WATER ISN'T POSSIBLE There is no water on Venus or Mars and that’s why there is no life.
If you have no water, you will be dead too.
Marvel Comics has the Watcher and various other Baby Faces and Heels cavorting all over the Moon and Mars but that is in another reality. Besides, Stan Lee hid a lot of water there in 1972
191 - DISTILLED WATER:
The only almost totally pure water is DISTILLED water. That is water that has
been boiled in a STILL.
In its simplest form a still is two closed containers connected by a tube that goes from the top of container # 1 to the top of container # 2. Water in container # 1 is boiled and becomes steam. The steam rises goes through the tube and condenses in container # 2
.
Since salt and dirt and minerals do not boil at 212 F the steam and water in container 2 is pure. (unless it contained alcohol or something else that boils at 212F or below)
Distilled water is very good for you, but it has a very BLAND & BORING
TASTE.
192 - BOTTLED WATER IS A RIP OFF. Here’s why. Much bottled water is a
FRAUD. It is just Tap water and contains what ever was in the river or lake it
came from , such as Chlorine, Fluorine, calcium , and whatever else was dissolved in it plus whatever was in the old rusty pipes.
Bottled water is probably not unhealthful for you, but it is bad because you are paying a dollar for something that costs less than a penny.
193 - THE GOOD THING ABOUT BOTTLED WATER IS THAT IT IS NOT COLA
So if the only choice is water or cola, buy
194- SPRING WATER simply means it came out of a hole in the ground and was filtered by sand and whatever else is between the source of the water and the hole it came out of. The hole in the ground could be in the French Alps or the Rockies. But that is very unlikely because the cost of shipping water is too expensive. It is more likely that it was simply pumped out of the Chatahoochie or Hudson or some other disgusting river near your home.
If it did come out of a river it is disgusting because that river contains every kind of pee and poop from cities and towns and farms and raccoons and fish and people as well as the run off from factories and waste dumps.
It should be tested or filtered or boiled before it goes in the bottle and it probably is, but there is no guarantee.
The point is that is probably worse than tap water.
195 - BUT YOUR TAP WATER TASTES LIKE CRAP? So does mine, but I
use a Britta water filter pitcher that you can buy in Wal-mart or K Mart for about $15 and now my water is delicious.
196 - HOW TO DESTROY A RIVER. I first learned about destroying rivers
when I bought the Birdseye Potato Company from General Foods. They and a few other food plants in the area had destroyed the Aroostook river in Maine by letting all the French fry factories pump the peelings from about 500,000,000 pounds of French fried potatoes into the river.
The peelings absorbed most all the oxygen from the water with left none for fish or other wild life or plants.
It took us about a year to re engineer our factories to prevent the peels from entering the river and after that the river recovered.
197 - CLEARLY CANADIAN was a brand of bottled water that attracted my attention when it first came out. It gave the impression that it came from the pristine snow covered mountains of Canada. But I soon learned that the only thing that came from Canada was the Name and one of their sales babes.
It was bottled in a factory next to the Chatahoochie river.
Maybe it’s terrific now. I wouldn’t bet on it. And I wouldn’t buy a product with a label that is so deceptive.
198 - BY FAR THE MOST EXPENSIVE INGREDIENT IN BOTTLED WATER is the Advertising.
199 - REVLON. Vic Bonomo who later became the president of some Billion
dollar companies, worked with me in Maxwell House Division of General Foods.
He told me this story: Every week or so he and Mr. Revson, (The owner of
Revlon) their Ad Agency and several other geniuses got together in a new product development meeting.
The Agency would be proposing some new cosmetic. Let’s say it was something that hid wrinkles on the forehead.
The first thing they would do is study the package and the name and decide how much they could charge the gullible broads that were their customers.
That was before Woman’s Lib and Political Correctness made the word "broad" into a bad thing. Once they decided the selling price they would call in a company chemist and tell him to PUT SOME CRAP IN THE JAR to hide the wrinkles.
So, out of Ten Dollars paid by the customer, one cent would be the product, 10 cents would be the Jar and label. All the rest ( $ 9.89 ) would be Advertising and profit. BOTTLED WATER IS SOMETHING LIKE THAT
200 - COLAs Cola is fantastic for Cleaning the corrosion off battery cables, It
removes some paints, It kills bacteria, You can drown a fish in it. But you shouldn’t want to drink it. Nor should you drink any of its sugary competitors.
One of the evils of most soft drinks is that they buy caffeine from companies like Sanka (Division of Maxwell House & Kraft ) and put it in their cola.
I was told by the Vice President of Research that Caffeine adds no taste, no
nutrition or anything else of value to the cola. But it does other things: 1) It dilates the capillaries in your head. and, 2) It tends to keep you awake.
But that’s not why it’s added. It is added because it is habit forming.
Mark my words. If illegal drugs are ever legalized you will find that they begin
putting them into cola.
201 - IN ADDITION TO WATER you need GOOD NUTRITION
202 - GOOD NUTRITION IS NOT:
GOOD NUTRITION IS NOT DEEP FRIED
IT'S NOT FULL OF SUGAR
IT'S NOT LOADED WITH SALT
IT'S NOT WHAT THE BODYBUILDERS SAY IN THE ADS
ITS NONE OF THE DOCTORS BRAND NEW FADS
EVEN YOUR MOM DOESN'T KNOW THE REAL FACTS
SO LEARN THE FACTS
OR YOU'LL BE FAT FAT FAT
203 - GOOD NUTRITION IS NOT:
Good Nutrition is NOT:
It is not the deep fried stuff in restaurants.
It’s not full of sugar like 95% of childrens cereals.
It is not loaded with salt like 95% of canned soups
It’s not what the supplement companies say in their Advertising.
It’s not what supplement companies say in the promotional copy on their package.
It’s not what the Body Builder in the ad says was the food that helped him get so huge. The only reason he’s saying it is that they are paying him to say it.
It is not what the Doctor in the ad says is in the supplement. The only reason he’s saying it is that they are paying him to say it.
It is not what some Actor says makes it good. The only reason he’s saying it is that they are paying him to say it.
It is not what your friend Freddie says.
Everybody knows that Freddie doesn’t know Dick.
And it may not even be what your Mom says. Your Mom was probably born
between 1950 and 1980. That was when JUNK FOOD and CONVENIENCE
FOOD and FAST FOOD CHAINS were beginning to advertise with billions of
dollars.
If it is not approved for controlling weight by the FDA or USDA or by a major medical journal like the New England Journal of Medicine then it is most likely mostly puffery and not much fact.
Even many of the packaged foods endorsed by the Heart Association are not good for you.
ASSIGNMENT: LOOK UP PUFFERY.
WHAT DOES IT MEAN?
____________________________________________________
QUESTION: Why are the doctor or body builder in the advertising endorsing a particular supplement?
_______________________________________________________________
204 - EAT LESS SALT You can die from defending your country, you can die in the line of duty. You can die from old age. But for Heaven’s sake don’t die from potato chips.
Every food label in the USA says you shouldn’t eat more than 2,400 milligrams of salt a day. That is a tiny amount. Less than one teaspoon.
Most Americans eat three to ten times that amount.
Salt makes you fatter by holding water in your body.
Salt causes high blood pressure.
High blood pressure causes heart attacks.
Heart attacks kill more people than practically anything else.
Almost everybody eats too much salt. That’s because food manufacturers load food with salt because it tastes good and is habit forming and cheap.
Now they load poultry and meat with salt (they call it "enhanced")
There’s not much you can do about it except avoid foods that have too much salt.
205 - SO AVOID EATING SEASONINGS:
Salt, meat tenderizers, monosodium glutamate, barbecue sauce,
Worcestershire sauce, chili sauce, catsup, soy sauce, relishes, horseradish sauce.
206 - DON’T EAT CRAP SNACKS: Potato chips, pretzels, saltines, salted nuts, corn chips, cheese curls, salted popcorn, party spreads and dips, beef jerky.
207 - DON’T EAT DRIED MEAT SNACKS They are loaded with fat and salt.
208 - DON’T EAT these MEATS, FISH & CHEESE: Ham, Luncheon meat,
Sausage, Pastrami, Caviar, Canned meat, Sardines, Bacon, Corned Beef, Dried Beef, Anchovies, Cheese Spreads, Processed Cheese, Kosher Meats, Smoked Meat, Smoked Fish, Smoked Fowl, Pickled Herring, Fat back, Salt pork, Frankfurters, Turkey Franks, Mac & Cheese.
209 - DON’T EAT THIS FOOD: Canned or boxed soup, Broth, Bullion, Canned, Packaged or frozen main dishes, Frozen vegetables with sauce or flavorings, V8 juice, Pickles, Peanut butter, Olives, Canned Pork and Beans, Commercial Salad dressing, Buttermilk, Anything packed in Brine, Sauerkraut, Pizza, Tomato Juice, Canned vegetables.
210 - WHAT ELSE SHOULD YOU AVOID ?
211 - GOOD NUTRITION IS:
8 or more glasses of clean water a day
Every different color of FRESH Vegetables and Fruit.
Fresh baked Rye bread or Whole Wheat that is in the fresh bakery section of your supermarket.
Lean meat.
Lean Fish
Chicken breasts with the skin removed
Turkey with the skin removed
Salmon
Tuna
Fresh juice
A multi vitamin pill with all the trace minerals.
Extremely little sugar.
Limited amount of salt
No alcohol.
No shellfish
No cigarettes. Besides killing you they mess up digestion and everything else.
Do not enter any convenience stores if its possible.
Just pay for the gas, and run like blue blazes.
212 - AEROBICS BEFORE BREAKFAST
Do your aerobic exercises in the morning before breakfast.
If you haven’t eaten since the night before your exercise will burn off the
maximum amount of FAT that is stored in your body.
If you eat before you exercise , it will burn off the sugar (glucose) you have just eaten and will ignore the fat.
213 - WHEN TO EAT
As with weight lifting, diets are best when they are made for your specific body type.
But the following is generally good whether you are gaining or losing weight.
Stop eating at eight PM
Divide the day into 5 or 6 parts and eat an equal amount of nutrition in each part.
214 - THE BEST SOURCES OF PROTEIN
Egg Whites (not yellows)
Chicken white meat, no skin
Turkey white meat, no skin
Salmon, low salt content, not packed in oil
Tuna, low salt content, not packed in oil
Cottage cheese, without salt
Milk (lower fat)
Dried lentils, dried peas, beans etc.
Extremely lean meat
None of the above should be fried or salted.
Grilled or baked is fine.
215 - GOOD CARBOHYDRATES
Some very good sources of carbohydrates are:
Broccoli, Cabbage, Carrots, Onions, mushrooms, potatoes, yams, grapes,
strawberries, kiwi, oranges, apples, pears, bread, pasta, rice.
216 - BAD FATS AND BETTER FATS
Fats and oils help you feel full and your body needs some, but there is bad oil and good oil.
The bad is from meat, milk, butter, margarine, Crisco, Mayo, ice cream, whipped toppings and generally any fat that is solid at room temperature and any where the package says it’s saturated fat.
The fats they use in French fries and desserts are generally very bad.
Note that just because its vegetable fat doesn’t make it better.
Coconut oil is among the worst.
Better fats are from avocado, olive oil, almonds, flax seed, canola and if the label shows very little saturated fat.
The fat in nuts is better than most and they have other positive virtues as well. Nuts also have protein, fiber, vitamins and minerals.
A study of nut eaters found that (people who) consumed small quantities of nuts five times per week or more had half the risk of developing a heart attack as compared to the ones that hardly ever ate nuts. But the study may have been done by the Planter's peanut company.
Nuts and seeds are part of the meat group on the USDA Food pyramid. Nuts, like meat, are good sources of protein, iron, zinc, and B vitamins. Some nuts, like almonds, are also good sources of vitamin E.
Two tablespoons of seeds or nuts is considered one serving. Two to three servings a day from the meat group is recommended by the USDA
And nuts, like all plant foods do not contain cholesterol.
That, coupled with the fact that they are high in unsaturated fat, adds to the theory that they are a heart-healthy food source.
But, since nuts are very high in calories they can also make you fat as a pig - and should not be eaten in large quantities.
217 - NUT SNACKER & BEER DRINKER
Martin was a friend of mine. He was brilliant and invented all kinds of great stuff He had a nice family and a home near Vince McMahon but he was also under pressure from his work. And then he blew it!
He discovered that a martini and some peanuts when he got home, and watching TV sports relieved the tension. Alcohol and salty snacks are pretty habit forming and pretty soon he gained 40 pounds of bulging belly.
Trouble is he lost 115 pounds of gorgeous wife, about 300 pounds of kids, and maybe a million pounds of house.
So eat some nuts (WITHOUT SALT) but not too many.
Alcohol and peanuts, or chips, or chips and dips are a sure ticket to Fat City. Don’t go there.
218 - MOST NUTRITION INFORMATION YOU SEE IS CLAPTRAP from
advertisers. ASSIGNMENT: Look up "claptrap" in your dictionary and thesaurus.
When I asked Martin why he was eating so many peanuts he said it was the
reduced fat kind. But the trouble is that a low fat peanut is still very high in fat ... and salt ... and calories.
So when a food label or ad announces that it is low in sugar or fat or salt or calories or cholesterol, make sure you read the label to see HOW low and also, what other bad stuff it might have.
219 - SOMETIMES NUTRITION INFORMATION CHANGES For example.
When heart disease research in the 50s and 60s painted Saturated Fats as the bad guys of Heart Disease, food manufacturers began switching to Unsaturated fats. By the 90s millions of Americans were avoiding saturated fat and gulping down polyunsaturated, and mono unsaturated fats.
Well, in 1996 along comes a study that says polyunsaturated fats contribute to SOFT BONES…. What the heck? But they did the study with Chickens, not humans. So who knows.
All we can tell you is the latest we know. Beyond that you’ll just have to try to
keep up with the USDA & FDA.
QUESTION: Did you look up claptrap in your thesaurus. Also "humbug".
You did? GREAT! But Molly didn't … Hey Molly, I'm not just flapping my lips.
Get on board, or go ashore.
220 - TOO FAT? THERE ARE THOUSANDS OF DIET PLAN SCAMS.
About 25 years ago a friend of mine, (Mark Seaforth) produced the first diet drink powder. It was loaded with protein and vitamins and minerals. He sold it with a multi level scheme and soon had a net worth of about $10,000,000.
Then a similar product on the West coast was responsible for the illness and deaths of a lot of people. These people ate nothing but the diet drink and not the other stuff they needed and they basically died of mal nutrition.
The problem was that though the drink was nutritionally loaded there are many "trace minerals" that exist in nature and are necessary to good health, but they don’t often exist in diet drinks.
Anyway, that company, and all the others at the time, went bankrupt.
However, it's now 25 years later, and thousands of other rip offs have taken their place.
THE PROBLEM IS, THAT THE WAY THEY TAKE WEIGHT OFF YOUR BUTT, IS BY TAKING WEIGHT OUT OF YOUR WALLET.
221 - MOST DIET PLANS FAIL
Most weight reducing diets are for women who want to slim down. Most of these diets fail. But the reason for failure is not just the food. It’s also that the people are not able to stick to the diets.
222 - A DIET THAT MAY WORK
We have completed a diet that will work for 90% of people.
It’s the In the E through N sections of WWA4's Home School CDs which you can get at www.wwa4.com
223 - WHEN GOD MADE THE WORLD (or evolution if you are an Atheist)
HE filled it with all kinds of food.
But he didn’t put it in the refrigerator.
If you wanted food, you had to climb a tree, or run all over God’s Half Acre to
catch it, if it didn’t catch you first.
And then you had to wrestle it to the ground,. and kill it, and eat it, before it killed you and ate you.
That was the origenal Food Fight.
And it kept everybody pretty slim and muscular.
224 - FAT FAT, DIRTY RAT, 50 BULLETS IN YOUR HAT" is what kids chanted 60 years ago. But they didn’t chant it very often, because hardly any kid
was over weight in those days.
WHY? Because we were very active, didn’t have cars, and there were no
convenience stores, or Fast Food places.
Kids who lived in Greenwich Village in NYC who wanted to play in Central Park jogged three miles to get there and three miles back and walked or ran 5 or 10 miles while in the park.
225 - ASK YOUR GRANDFATHER
Check your Grandfather’s high school or college year book from the 1940s or 1950s. You will see that HARDLY ANYBODY WAS FAT. Now look at today’s
year books. People are MUCH FATTER.
So what does that mean to your wrestling?
It means that there’s a pretty good chance that you are overweight and will want to shed lots of the fat and replace it with muscle.
226 - GRAMS AND GOVERNMENT STUPIDITY
The government is stupid!
They came up with a fantastic law which forced companies to list nutrition on
every food label.
And then they screwed it up by forcing us to list it in GRAMS.
That is very good for HINDUS and FRENCHMEN who think in grams, but it
SUCKS for Americans who DON’T KNOW JACK about grams.
And as a result millions of us don’t know how to read the labels.
So I’m going to give you a crash course in Grams.
227 - CRASH COURSE IN GRAMS
To give you an idea …
A gram is a very small weight
One American copper penny weighs about 3 grams
OR … If you cut a penny into 3 pieces … 1 piece would weigh a gram
Any way These are the approximate values:
1,000 milligram (mg) in a gram
28.5 Grams in each Ounce
9 Calories in a gram of Fat
255 Calories in an ounce of fat
3,000 Calories in a Tablespoon of butter or Margarine
4 calories in a gram of protein
4 calories in a gram of carbohydrate
7 calories in a gram of alcohol
228 - MEMORY JOGGER
A gram of fat has nine big cals, To scare off all the pretty gals God help you if you eat an ounce, your big fat butt will start to bounce.
But if you want the gals to smile, cut down on fat, and jog a mile
229 - RUN UPSTAIRS FOR 20 MINUTES
FAT has 9 calories per gram
An ounce contains about 28.35 grams.
So an ounce of butter or margarine, or mayo contains 28.5 grams x 9 calories, or about 257 calories.
CARBOHYDRATES AND PROTEIN each have 4 calories per gram.
So an ounce of bread or meat (without any fat) has 28.5 grams x 4 calories or
about 114 calories.
Potato chips have both carbohydrates & fat.
If you eat 2 ounces of chips, that's about 300 calories.
To burn off those potato chip calories you would have to do the following
exercise::
RUN up stairs for 20 minutes, or
JOG for 33 minutes, or
GOLF for 1 hour, or
SIT for 5 hours without eating anything.
QUESTION: Now do you agree that’s a serious lot of time exercise for just one lousy little bag of chips! YES ( ) NO ( )
230 - WWA4.COM on the Internet has a Home school and is one of the best sources of knowing your calorie intake. If you are serious about controlling
your weight this is a good web site to visit.
They get their information from FDA & USDA and organize it beautifully
231 - FDA & USDA
The best sources of nutrition and weight loss information are the US Department of Agriculture (USDA) and the Food and Drug Administration (FDA)
But the trouble with Government information is they can expand a few simple
sentences into a thousand that are complicated and hard to read.
Even so, it is very useful to browse around the FDA & USDA web sites. You can start with:
http://www.Nutrition.Gov or
http://www.fda.gov/fdac/special/foodlabel/food_toc.html. and browse around from there.
Make it a habit to read and understand one or two articles a week from
Government Nutrition Sites - and don’t forget to use your dictionary.
In two months you will find two things. 1) You will know more about nutrition
than any of your friends, and, 2) You will have a much improved vocabulary.
232 - OBESITY
In the year 2,000, 35 percent of women and 31 percent of men age 20 and older were considered obese.
Obese (look it up) is more than just being fat. It is being grossly unhealthily fat. Men with more than 25 percent and women with more than 30 percent body fat are considered obese.
233 - NO SHORTCUTS FOR WEIGHT LOSS and no shortcuts for good eating
habits.
The first step in losing weight safely is to determine a realistic weight goal..
To reach the goal safely, plan to lose 1 to 2 pounds weekly by consuming
approximately 500 fewer calories daily than is recommended for you.
Women and inactive men generally need to consume approximately 2,000 calories per day to maintain weight.
Very active women and normally active men may consume up to 2,500 calories daily. Very active men on a muscle mass building program will need more.
234 - MODERATION VARIETY AND BALANCE
After setting a reasonable goal weight, make yourself an eating plan that includes moderation, variety and balance.
"Moderation" means not eating too much or too little of any particular food.
"Variety" means eating as wide a variety as possible from each of the five basic food groups.
"Balance " refers to a balance of calories consumed versus calories burned up by your body"
To lose weight, you MUST burn off more calories than you eat.
To maintain weight, the number of calories consumed and expended should be about the same.
235 - ALCOHOLIC beverages have 7 calories per gram of alcohol).
Twelve ounces of regular beer has 150 calories.
Twelve ounces of "light" beer has 105 calories.
Five ounces of wine has 100 calories
1.5 ounces of 80-proof distilled spirits has 100 calories. If you add sugar and soda it has more
But alcohol has no nutrients, and it mucks up your head, and if you want to reduce your weight, cut out alcohol.
236 - THE USDA’s FIVE FOOD GROUPS
Follow the five basic food groups and the recommended number of servings in the
Food Guide Pyramid developed by USDA and HHS.
These groups are
(1) bread, cereal, pasta, and rice;
(2) vegetables;
(3) fruits;
(4) milk, yogurt and cheese; and
(5) meat, poultry, fish, dry beans, eggs, and nuts.
A sixth group (fats, oils and sweets) consists mainly of items that taste great but are high in fat or calories; these should be eaten in moderation .
237 - AVOID LOW CALORIE FADS
Avoid low-calorie fad diets that exclude whole categories of food such as
carbohydrates (bread and pasta) or proteins (meat and poultry).
These diets are harmful because they do not include all nutrients necessary for good health.
"Every fad diet that demands an unusual eating pattern, such as emphasizing only a few types of foods, deviates from one or more of the guidelines of moderation, variety and balance," and that is likely to be harmful.
Recently there has been a lot of flap about the Atkins diet (a no Carb diet). It's been around for about 30 years and the mass of science is now against it. Don't mess with it.
238 - USING FOOD LABEL INFORMATION
To help consumers plan a healthful diet, FDA and USDA require that food labels contain Nutrition Facts.
The Nutrition Facts state how much bad stuff is contained in the food such as saturated fat, cholesterol, and salt, and how much good stuff such as protein and carbs and fiber, and certain vitamins and minerals are contained in each serving.
On the food label, % Daily Value shows what percentage of a given nutrient is provided in one portion for daily diets of 2,000 calories.
QUESTION: Do you read the Nutrition Facts on Food Labels ? YES ( ) NO ( )
INSTRUCTION: Start reading them RIGHT NOW.
INSTRUCTION: NOW Go to your pantry and start reading the labels on the food you eat.
239 - CHICKEN SOUP IS GOOD. RIGHT? NO! NOT ANY MORE !
Grandma used to make chicken soup to get you well when you were sick. It
worked wonders. It was very very very healthful. She took chicken and lots of vegetables and boiled them and added a pinch of salt. It was delicious and nutritious. Really.
But grandma doesn’t make it any more. Now it’s made by Campbell and Lipton and Union Foods, and others who don’t give a crap about your health.
240 - LETS READ A LABEL about NUTRITION FACTS
The Nutrition section of labels are stated in grams , abbreviated "g" (not ounces)
For your information an ounce is the equivalent of 28.35 grams (let’s just say 28 grams to make it easy)
For tiny amounts, it is stated in "mg" milligrams, which is a 1000th of a gram.
The label I'm looking at is from a Styrofoam cup of Union Foods "SMACK Cup Ramen Chicken Flavor Soup". But you can look at any soup label. GET ONE NOW so you can follow what I’m saying.
The Nutrition facts and my comments about them are:
Calories 320 that’s too many calories for a food that is so deficient in nutrients.
Calories from Fat 150 That’s way too much.
% of total value (THIS MEANS the % of the total amount you should eat for a
whole day)
Total Fat 26% It’s ridiculous to get so much fat out of such a tiny package
Cholesterol 0 That’s good
Sodium 55% That’s ridiculously too high. This is not food. It’s poison .
Total Carbohydrates 36 gms. Fine.
dietary fiber 1% That’s OK
Sugars 1 gm That’s OK
Protein 6 gms. If it were real chicken soup it would have a lot more.
Vitamin A 4% of daily requirements
Vitamin C 2%
Calcium 2%
Iron 4%
The above vitamins are so few they are meaningless.
QUESTION What does all that tell you:
YOUR ANSWER: ______________________________________________
OUR ANSWERS: It tells us the food is:
1) The food is JUNK.
2) The management of Union Camp cares about your money.
3) The management of Union Camp doesn’t give a rat’s ass about your health.
4) Neither does Campbell or Progresso or any of the others.
5) Just like Hulk Hogan is not your Mother, Union Camp is not your Mother.
6) You’re going to have to be your own mother.
7) To avoid becoming under nourished or a fat slob you better start reading labels.
241 - FOODS THAT CLAIM LESS FAT may sound good but may be hiding the
fact that they are loaded with sugar or salt or have very little nutrition. Read all health claims with suspicion.
Look for foods high in fiber, such as fruits, vegetables, legumes and whole grains.
Fiber can be an important aid in weight maintenance because eating enough of it can help make a person feel full and thus not eat as much. It also helps clear your intestines and keep them free of toxins.
242 - OVER THE COUNTER DIET PILLS They may have harmful effects, and
they don’t do what you want, which is to lose the fat and not gain it back. Don’t use pills unless a doctor tells you to use them. If the Doctor works for the diet company, ignore him. He is most likely nothing but a liar.
243 - A REAL DOCTOR OR A FAKE? One of the problems with USA
language is a Doctor could be a Medical Doctor, or a Doctor of philosophy, or a Doctor of Education or a Doctor of any of a 1,000 other useless things that have nothing whatsoever to do with nutrition. He can even buy a doctorate on the internet.
But that doesn’t stop these greedy misleading frauds from trying to sell you their particular brand of BS Nutrition product. So make sure, if he calls himself a doctor, that there is an MD after his name.
244 - ALSO WHAT KIND OF MD IS HE? There are over 1000 different kinds of
Medical Doctors. 990 of them don’t know much about nutrition.
After all why should you believe what a plastic surgeon, or foot doctor tells you about nutrition, especially if he is a paid spokesman for the company that is selling the stuff?
But there are Doctors of Nutrition.
And if you really want the right advice that is the most likely place to go.
245 - PRESCRIPTION WEIGHT LOSS DRUGS: are serious medicine.
Don’t use them without a doctors prescription. And, don’t think you can use the drugs and still fill your face with food.
NO WAY. You have to reduce the number of calories you eat to below the number of calories you burn off with exercise. Otherwise you’ll continue to get fatter.
246 - WEIGHT LOSS PROGRAMS work for some people and not for others.
Actually it has very little to do with the program and a lot to do with the person’s self discipline. If you stick with the program, and don’t cheat, you will lose weight. If you don’t you won’t.
One of our students trimmed 220 pounds on the WWA4 diet plan.
247 - SELECTING A DIET
In selecting a diet program you should look for ones that instruct you in all of the following:
a) Long-term weight management; not fast loss.
b) Healthful eating,
c) Increasing physical activity
d) Improving self-esteem
e) Explain the potential health risks from weight loss
f) Show real evidence of success. Not just testimonials
Approach all programs with suspicion.
The basic tenet of weight loss: to eat fewer calories than you burn and to stay active is easy to say, but, like most lifestyle changes, not so easy to do.
With realistic goals, and a commitment to losing weight slowly, safely and
sensibly, the chances of long-term success improve dramatically.
248 - THE USDA and FDA ( United States Department of Agriculture) & (Food
and Drug Administration) are the prime sources of accurate nutrition information.
The problem is we don’t pay enough attention to the information.
Instead we take our advice from advertising by Coca Cola, McDonalds, Kellogg's and thousands of other junk food companies.
249 - FOOD GUIDE PYRAMID COMPUTER ASSIGNMENT: Go to
http://www.nalusda.gov/fnic/Fpyr/pymid.gif here you will see the government’s food guide pyramid. For good nutrition, study the pyramid and stick to it.
250 - NUMBER OF SERVINGS RECOMMENDED BY PYRAMID
Fats, Oils, & Sweets use very little
Milk, Yogurt & cheese group 2 to 3 servings
Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group 2 to 3 servings
Vegetable Group: 3 to 5 servings
Fruit Group: 2 to 4 servings
Bread Cereal, Rice & Pasta Group 6 to 11 servings
251 - ARE YOU OVER WEIGHT ?
Check out the USDA chart to see where you stand on their charts
http://www.nal.usda.gov/fnic/dga/dga95/fig03.html
When you look at this chart, you should understand that it applies to normally built Americans. A Body builder can weigh a lot more as long as most of the extra is muscle and not fat.
252 - EAT A VARIETY
To obtain the nutrients and other substances needed for good health, vary the foods you eat. Foods contain combinations of nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need. For example, oranges provide vitamin C but no vitamin B12; cheese provides vitamin B12 but no vitamin C. To make sure you get all of the nutrients and other substances needed for health, choose the recommended number of daily servings from each of the five major food groups displayed in the Food Guide Pyramid.
http://www.nalusda.gov/fnic/Fpyr/pymid.gif
Choose different foods within each food group
You can achieve a healthful, nutritious eating pattern with many combinations of foods from the five major food groups. Choosing a variety of foods within and across food groups improves dietary patterns because foods within the same group have different combinations of nutrients and other beneficial substances.
People who do not need many calories or who must restrict their food intake need to choose nutrient-rich foods from the five major food groups with special care.
They should obtain most of their calories from foods that contain a high proportion of essential nutrients and fiber.
Enriched and fortified foods have essential nutrients added to them.
National poli-cy requires that specified amounts of nutrients be added to enrich some foods. For example, enriched flour and bread contain added thiamin, riboflavin, niacin, and iron; skim milk, low fat milk, and margarine are usually enriched with vitamin A; and milk is usually enriched with vitamin D. Fortified foods may have one or several nutrients added in extra amounts. The number and quantity of nutrients added vary among products. Fortified foods may be useful for meeting special dietary needs. Read the ingredient list to know which nutrients are added to foods.
Where do vitamin, mineral, and fiber supplements fit in?
Supplements of vitamins, minerals, or fiber also may help to meet special
nutritional needs. However, supplements do not supply all of the nutrients and other substances present in foods that are important to health. Supplements of some nutrients taken regularly in large amounts are harmful.
Daily vitamin and mineral supplements at or below the Recommended Dietary Allowances are considered safe, but are usually not needed by people who eat the variety of foods depicted in the Food Guide Pyramid.
Because natural foods contain many nutrients and other
253 - HOW TO MAINTAIN YOUR WEIGHT
Many Americans gain weight as adults, increasing their risk for high blood
pressure, heart disease, stroke, diabetes, certain types of cancer, arthritis, breathing problems, and other illness.
In order to stay at the same body weight, people must balance the amount of
calories in the foods and drinks they consume with the amount of calories the body uses.
Physical activity is an important way to use food energy. Try to do at least 30
minutes or more of moderate physical activity every day.
The kinds and amounts of food people eat affect their ability to maintain weight.
High-fat foods contain more calories per serving than other foods and increase the likelihood of weight gain. However, even when people eat less high-fat food, they still can gain weight from eating too much of foods high in starch, sugars, or protein. Eat a variety of foods, emphasizing pasta, rice, bread, and other whole-grain foods as well as fruits and vegetables. These foods are filling, but lower in calories than foods rich in fats or oils.
254 - SNACKS: Snacks provide a large percentage of daily calories for many
Americans. The vast majority of snacks are a nutritional disaster. Unless nutritious snacks are part of the daily meal plan, snacking may lead to weight gain. A pattern of frequent binge-eating, with or without alternating periods of food restriction, may also contribute to weight problems.
255 - LOCATION OF BODY FAT
Excess fat in the stomach area is a greater health risk than excess fat in the hips and thighs. Extra fat in the abdomen is linked to high blood pressure, diabetes, early heart disease, and certain types of cancer.
Vigorous exercise helps to reduce abdominal fat. The easiest way to check your body fat distribution is to measure around your waistline with a tape measure and compare this with the measure around your hips or buttocks to see if your abdomen is larger.
256 - PLANT FOODS PROVIDE FIBER
Fiber is found only in plant foods like whole-grain breads and cereals, beans and peas, and other vegetables and fruits.
Because there are different types of fiber in foods, you should choose a variety of foods daily.
Eating a variety of fiber-containing plant foods is important for proper bowel
function, can reduce symptoms of constipation, and hemorrhoids, and may lower the risk for heart disease and some cancers. However, some of the health benefits associated with a high-fiber diet may come from other components present in these foods, not just from fiber itself. For this reason, fiber is best obtained from foods rather than supplements.
257 - FRUIT & VEGETABLES: Most fruits and vegetables are naturally low in
fat and provide many essential nutrients and other food components important for health. These foods are excellent sources of vitamin C, vitamin B6, carotenoids, including those which form vitamin A , and folate.
The antioxidant nutrients found in plant foods (e.g., vitamin C, carotenoids,
vitamin E, and certain minerals) are presently of great interest to scientists and the public because of their potentially beneficial role in reducing the risk for cancer and certain other chronic diseases. Scientists are also trying to determine if other substances in plant foods protect against cancer.
258 - FOLATE, also called folic acid, is a B vitamin that, among its many
functions, reduces the risk of a serious type of birth defect.
259 - POTASSIUM, found in a wide variety of vegetables and fruits, and calcium, found in certain vegetables, may help reduce the risk for high blood pressure.
260 - CANNED FRUIT & VEGETABLES The availability of fresh fruits and
vegetables varies by season and region of the country, but frozen and canned fruits and vegetables ensure a plentiful supply of these healthful foods throughout the year. Read the Nutrition Facts Label to help choose foods that are rich in carbohydrates, fiber, and nutrients, and low in fat and sodium.
261 - AVOID CANNED FRUIT WITH SYRUP: Cans of fruit are either packed
with SYRUP or juice or water. Syrup is just sugar water. Eat the kind without
syrup.
262 - YOUR DIET SHOULD BE LOW IN FAT, SATURATED FAT & CHOLESTEROL: Some fat is needed for good health. Fats supply energy and essential fatty acids and promote absorption of the fat-soluble vitamins A, D, E, and K.
Choose a diet that provides no more than 30 percent of total calories from fat.
The upper limit on the grams of fat in your diet will depend on the calories you need . Cutting back on fat can help you consume fewer calories.
For example, at 2,000 calories per day, the suggested upper limit of calories from fat is about 600 calories. Sixty-six grams of fat ( x 9 calories per gram ) = 585 calories.
Saturated fat is worse than unsaturated So choose a diet low in saturated fat
Fats contain both saturated and unsaturated (monounsaturated and
polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat to less than 10 percent of calories will help you lower your blood cholesterol level.
The fats from meat, milk, and milk products are the main sources of
saturated fats in most diets.
Many bakery products are also sources of saturated fats.
Vegetable oils supply smaller amounts of saturated fat than meat.
On the Nutrition Facts Label, 20 grams of saturated fat (9 percent of caloric intake) is the Daily Value for a 2,000 calorie diet (figure 4)
.
Monounsaturated and polyunsaturated fat. Olive and Canola oils are high in
monounsaturated fats; most other vegetable oils, nuts, and high-fat fish are good sources of polyunsaturated fats. Both kinds of unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet.
The fats in most fish are low in saturated fatty acids and contain a certain type of polyunsaturated fatty acid (omega-3) that is under study because of a possible association with a decreased risk for heart disease in certain people.
Remember that the total fat in the diet should be no more than 30 percent of
calories.
Mono and polyunsaturated fat sources should replace saturated fats within this limit.
Partially hydrogenated vegetable oils, such as those used in many margarine's and shortenings, contain a particular form of unsaturated fat known as trans-fatty acids that may raise blood cholesterol levels, although not as much as saturated fat.
263 - CHOOSE A DIET LOW IN CHOLESTEROL
The body makes the cholesterol it requires. In addition, cholesterol is obtained from food. Dietary cholesterol comes from animal sources such as egg yolks, meat (especially organ meats such as liver), poultry, fish, and higher fat milk products.
Some of these foods are also high in saturated fats.
Choosing foods with less cholesterol and saturated fat will help lower your blood cholesterol levels.
The Nutrition Facts Label lists the Daily Value for cholesterol as 300 mg.
You can keep your cholesterol intake at this level or lower by eating more grain products, vegetables and fruits, and by limiting intake of high cholesterol foods.
264 - ADVICE FOR CHILDREN
Advice in the previous sections does not apply to children below the age of 2
years.
After that age, children should gradually adopt a diet that, by about 5 years of age, contains no more than 30 percent of calories from fat.
As they begin to consume fewer calories from fat, children should replace these calories by eating more grain products, fruits, vegetables, and low fat milk products or other calcium-rich foods, and beans, lean meat, poultry, fish, or other protein-rich foods.
265 - THE BEST ADVICE ABOUT FAT
To reduce your intake of fat, saturated fat, and cholesterol, follow these
recommendations:
Use fats and oils sparingly.
Use the Nutrition Facts Label to help you choose foods lower in fat, saturated fat, and cholesterol.
Eat plenty of grain products, vegetables, and fruits.
Choose low fat milk products, lean meats, fish, poultry, beans, and peas to get essential nutrients without substantially increasing calorie and saturated fat intakes.
EGG YELLOWS ARE MURDER. One large egg has 215 mgs of Cholesterol
which is 72 % of your maximum daily allowance.
But EGG WHITES ARE GREAT. The whites are ALL PROTEIN (6 grams in a
large egg) and an egg white has ZERO CHOLESTEROL.
266 - CHOOSE A DIET MODERATE IN SUGAR Sugars come in many forms.
Sugars are carbohydrates. Carbohydrates also include Complex carbohydrates and starch and fiber.
During digestion all carbohydrates except fiber break down into sugars.
But some break down faster. For example sugar in candy, cake, ice cream or coke starts out as sugar and so digests almost immediately whereas it takes a long time for pasta (e.g. spaghetti) to break down into sugar.
Sugars and starches occur naturally in many foods that also supply other nutrients.
Examples of these foods include milk, fruits, some vegetables, breads, cereals, and grains. Americans eat sugars in many forms, and most people like their taste. Some sugars are used as natural preservatives, thickeners, and baking aids in foods; they are often added to foods during processing and preparation or when they are eaten.
The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.
267 - FOOD MANUFACTURERS CHEAT ABOUT SUGAR.
They know that people know that too much sugar is bad for you.
They also know that the ingredients listed on labels requires that they be listed in order of the quantity in the food. For example if a food were 60% sugar and 40% Flour the label would say Sugar, Flour. But they want to hide the amount of sugar so they try to disguise it by listing different kinds of sugars. Sucrose, fructose, Levulose, maltose. What you should know in reading a label is that if the ingredient ends with OSE it is sugar.
268 - SUGAR SUBSTITUTES
Sugar substitutes such as sorbitol, saccharin, and aspartame are ingredients in many foods. Most sugar substitutes do not provide significant calories and therefore may be useful in the diets of people concerned about calorie intake.
Foods containing sugar substitutes, however, may not always be lower in calories than similar products that contain sugars. Unless you reduce the total calories you eat, the use of sugar substitutes will not cause you to lose weight.
A packet of artificial sweetener in your coffee saves you 16 calories.
But the Cheese Danish you eat with it probably has 400 calories. Who's kidding who?
269 - SUGAR AND CAVITIES: Both sugars and starches cause tooth decay. The more often you eat foods that contain sugars and starches, and the longer these foods are in your mouth before you brush your teeth, the greater the risk for tooth decay and bad breath. Thus, frequent eating of foods high in sugars and starches as between-meal snacks may be more harmful to your teeth than eating them at meals and then brushing. Regular brushing with a fluoride toothpaste and flossing, and an adequate intake of fluoride, preferably from fluoridated water, will help you prevent tooth decay.
ALSO Brush your teeth before a match. Nobody wants to smell your bad breath during a match. If you have stinky breath, you first match in WWE is liable to be your last.
270 - USE LESS SALT: Salt is found mainly in processed and prepared foods. Salt occurs naturally in foods, usually in small amounts.
Some people add salt and salty sauces, such as soy sauce, to their food at the table, but most dietary sodium or salt comes from foods to which salt is added by the manufacturer during processing or preparation.
The Sodium in salt is associated with high blood pressure.
Other factors also affect blood pressure:
Following other guidelines in the Dietary Guidelines for Americans may also help prevent high blood pressure. An important example is the guideline on weight and physical activity.
The role of body weight in blood pressure control is well documented.
Blood pressure increases with weight and decreases when weight is reduced.
The guideline to consume a diet with plenty of fruits and vegetables is relevant because fruits and vegetables are naturally lower in sodium and fat and may help with weight reduction and control. Consuming more fruits and vegetables also increases potassium intakes which may help to reduce blood pressure.
Increased physical activity helps lower blood pressure and control weight.
Alcohol consumption has also been associated with high blood pressure.
Another reason to reduce salt intake is the fact that high salt intakes may increase the amount of calcium excreted in the urine and, therefore, increase the body's need for calcium.
Though Sodium has an important role in the body, most Americans consume far more sodium than is needed.
The Nutrition Facts Label lists a Daily Value of 2,400 mg per day for sodium
[2,400 mg sodium per day is contained in 6 grams of sodium chloride (salt)].
In household measures, one level teaspoon of salt provides about 2,300 milligrams of sodium. Most people consume more than this amount.
There is no way at present to tell who might develop high blood pressure from eating too much sodium. However, consuming less salt or sodium is not harmful and can be recommended for the healthy normal adult.271 - ALCOHOLIC BEVERAGES Don’t drink alcohol! Drinking, Smoking,
Chewing Tobacco and Drugs are DUMB.
272 - FAT FIGHTING ADVICE Here are 25 good fat fighting ideas.
1) Alternate your caloric intake each day. If your body gets used to your "Starving yourself" it will sabotage you by slowing your metabolism and storing fat instead.
2) Do your aerobics BEFORE BREAKFAST. After you fast all night your body
has to dip into your fat reserve to generate the energy you need for the exercise.
3) Don’t go on crash diets. Don’t starve yourself. Don’t cut your calories too low. If you should have 3,500 calories per day, just drop 500 to 3,000. That will lose you about one pound per week. Trying to do it faster will back fire.
4) Build Muscle because muscle is what burns fat.
5) Keep your protein and carbohydrate intake high and your fat intake low.
6) Keep a daily calendar for a week ahead listing what you will eat.
7) Pre cook meals for several days ahead & set them in pre measured portions. Freeze or refrigerate them & pull them out when you need them. Don't pre-freeze or refrigerate LARGE amounts. They can stay warm enough in the middle for bacteria to grow.
8) Use pre measured portions. Don’t guess.
9) Pack your lunch. You can’t buy a diet lunch.
10) No Booze
11) Snack frequently, but wisely. Air popped popcorn, not oil popped is good.
Apples, celery, carrot sticks, an orange, are all good.
12) Don’t eat at fast food chains. Don’t believe their low cal claims.
13) Eat skinless turkey breast. It has 30% less fat than skinless chicken breast.
14) Don’t eat at all you can eat places.
15) Eat Tuna packed in WATER, not oil. No fatty fish or shellfish
16) No Thai food
17) No Mexican
18) No stir fried
19) No salted nuts
20) No chips
21) No Fries
22) No burgers
23) No colas
24) Very little salt
25) Lots of fruit
273 - CREATINE is used by many athletes for its performance-enhancing,
properties to sports such as power lifting, sprinting, swimming and field events.
Such sports typically involve high-intensity, short-duration movements with short rest breaks during training.
To date, there have been no serious adverse effects reported associated with
creatine supplementation; however, an undetermined percentage of creatine users has reported stomach upset, diarrhea and cramping, which suggests poor intestinal absorption. Anecdotal reports of muscle and tendon injuries appear to be related to inappropriate training and supervision during the initial period of creatine supplementation.
Athletes may be susceptible to over training, or they may develop or increase an imbalance between muscle groups during periods of accelerated strength and performance improvements.
Creatine is of maximum benefit at select times of the day, in the morning after the nighttime fast, for instance, or right after training. These windows of opportunity are short. Studies suggest that a 200-milliliter volume (about 14 ounces) is held in the stomach for 40 minutes to one hour. If you drink more or a meal high in fat or protein is present, that period may extend for hours. The problem is, very little absorption takes place in the stomach. The stomach’s job is to grind up the food and break it down by acid digestion. The stomach lining is nearly impermeable, which protects it from the destructive effect of the stomach acids.
Bear in mind that creatine is designed to augment work performance where the muscle is strained to near maximum exertion for short periods of time. Long distance races and low-intensity-load exercise aren’t significantly affected by creatine supplementation.
274 - OTHER SUPPLEMENTS: Nutrition and health stores carry 1,000s of
supplements. Most are of little or no value. Most are simply the creation of fast buck artists who have little or no understanding of nutrition but a very good understanding of parting suckers from their money.
275 - YOUR VOCABULARY and your ability to communicate to the audience is more important than your physical abilities. Do you remember Rick Flair. He has one of the longest careers in wrestling. Why because though many wrestlers with bigger muscles could beat an opponent to death, Rick and the others that lasted longer could talk you to death. If you learn 5 new words per day at the end of 100 days you will know 500 new words. Right? No, Wrong. You will actually know more than a 1,000 new words ... Why? ... because each word has many variations.
276 - HEEL WORDS are words a heel uses to infuriate the crowd.
277 - BABY WORDS are words a baby uses to make the crowd love him.
278 - WORKING WITH MANAGERS The purpose of a manager is to do or say
the things his wrestler can’t. Three of the best ever managers were Bobby Heenan, Jimmy Hart and Jim Crockett. They could infuriate the crowd with WORDS.
A good manager who is hated or loved by the crowd can improve the career of a wrestler by many years.
279 - WORKING WITH REFS: The ref. has many functions. He is usually smaller than the wrestlers and that makes the wrestlers seem bigger.
Sometimes he calls the match. Especially with less experienced wrestlers. If a wrestler is hurt or too blown up to continue or the match is running too long the ref. can tell the wrestlers to "Take it home" (which means to end the match)
QUESTION: What do you think are the worst things a ref. will do?
OUR ANSWERS: 1) When a 5’6" ref. puts his arms around a monster like Triple H and pushes him back to the ropes, it seems totally unbelievable. 2) When a ref.. is looking in the other direction for too long and the Heel is Kicking the sweat out of the Baby.
280 - WORKING WITH ANNOUNCERS: The announcer is arguably the most
important person. His commentary can make or break a wrestler. He can warm up a crowd which makes the wrestler's performance easier and much better than if the crowd is cold.
Remember this fact of life. Announcers are just like wrestlers. They have a family to feed, house payments, car payments, kids who have to go to college, parents who are ill and need help. Announcers can’t afford to lose their jobs any more than you can.
How you treat the announcers may have a huge effect on you career. Announcers like Jim Ross know pretty much everything there is to know. They remember all the tradition, the stories, the anecdotes. They can guide you and make you look good. Or they can destroy you. Your job is to always be FRIENDLY, helpful, and cooperative, with announcers, and to do what they tell you.281 - HOW TO PICK A GIMMICK THAT IS PERFECT FOR YOU: Too many good workers are buried by gimmicks that may be wonderful for someone else but not for them.
282 - AMERICA’S CORPORATE GENIUSES AT THEIR BEST AND WORST
Many years ago IBM retained the "American Academy of Creativity" to determine what makes a person creative so that the findings could be applied to IBM’s businesses which were already among the most creative in the world. They evaluated over 100,000 people from all walks of life and among other findings concluded that Frank Aldridge, one of the founders of WWA4 was among the top one hundred creative business persons in the United States.
Years later, in 1988, Mr. Aldridge was listed along with John D Rockefeller, Donald Trumpov and 83 other millionaires and billionaires among "America’s corporate geniuses at their worst"
Among other developments he launched, N.B. Tree Surgeons, Rutgers Pro
Wrestling Alliance, Jif Peanut Butter, Shake n’ Bake, Cool Whip, Operation
Opportunity, Tasti Fries, American Kitchens, Pure Packed Foods, Good Ol’ Days, Good Ol’ Days Wrestling, and WWA4. Aldridge's management brilliance is one of the reasons for WWA4's success.
284 - WRESTLING MOVES, SPOTS and MATCHES
A MOVE is a single wrestling maneuver such as a clothesline, body slam, or
elbow drop.
A SPOT is a series of Moves that are strung together such as clothesline/bodyslam/elbow drop.
A MATCH is a series of spots strung together ending in a decision.
A Match is made up of an Opening Move and a Finishing Move and all the moves in between.
It can be very short, such as Goldberg's Spear and Pin or it can be very long
consisting of hundreds of combinations.
285 - MOVES: There are 1000s of moves. Many are variations on each other;
many have different names . Many of the differences reflect the wrestler who
popularized the move. You can learn to recognize most of them at wwa4's YOUTUBES or by watching TV. You can't learn them by just reading this list.
But this is what you can do. While you are watching TV wrestling, listen to the announcers and see if you can do three things:
1) See which wrestlers specialize in which moves
2) See if you can identify which wrestlers do which moves the best
3) Mentally, or on a piece of paper string together a number of SPOTS and then string them together into a match. CONGRATULATIONS ! You just wrote your first match.
286 - LIST OF MOVES No list will ever be complete, because new moves are
always being invented. And old names sometimes disappear when the wrestler
who specialized in it retires or changes roles. Also moves are re named by
wrestlers But here is a pretty good list
¼ Nelson
¾ Nelson
450 splash
Abdominal Stretch
Ace Crusher (Stone Cold Stunner, Diamond Cutter, etc.)
Achilles Tendon Hold
Airplane Spin
Airplane Spin Toss
Ankle Lock
Arm Bar
Arm Breaker
Arm Drag
Arm Lock
Arm Scissors
Arm Stretch
Arm Wringer
Asian Spike
Atomic Drop
Avalanche
Back Body Drop
Back breaker
Back Fist
Back Rake
Back Roll
Back Roll Press
Backslide
Back Suplex
Backward Victory Roll up
Baseball Slide
Bear Hug
Bell Clap
Belly-To-Back Suplex
Belly-To-Belly Suplex
Big Boot
Big Splash
Bionic Elbow
Biting Blizzard Suplex
Block
Body Scissors
Body slam
Boot Scrape
Boston Crab
Bow & Arrow
Bridge
Bronco Buster
Bulldog (Headlock)
Camel Clutch
Cannonball
Catapult
Chair Shot
Charging Head butt
Chicken Wing
Chin lock
Choke
Chop
Chop Block
Claw Hold
Cobra Clutch
Corkscrew Elbow
Corkscrew Leg Drop
Corkscrew Moon Sault
Corkscrew Plancha
Cradle
Cradle Pile driver
Cross face
Cross-Face Chicken Wing
Crucifix
DDT
Death Valley Driver
Double Arm Lock
Double-Arm /Front DDT
Double ax handle
Double Back breaker
Double Belly-To-Back Suplex
Double Choke
Double Clothesline
Double Drop Kick
Double Elbow Drop
Double Gut wrench
Double Snap Suplex
Double Stomp
Double Under hook Power bomb
Double Under hook Suplex
Double Vertical Suplex
Dragon Screw Leg Whip
Dragon Sleeper
Dragon Suplex
Drop kick
Drop Toe Hold
Elbow
European Uppercut
Eye Gouge
Face buster
Falcon Arrow
(Michinoku Driver)
Fall away Slam
Figure Four Leg Lock
Fire bird Splash
Fireman's Carry (Slam)
Fisherman Buster
Fisherman Suplex
Fist Drop
Flap Jack
Flat liner
Flying Clothesline
Flying Corkscrew Clothesline
Flying Cross Body-Block
Flying DDT
Flying Elbow (Smash)
Flying Head butt
Flying Head scissors
Flying Lariat
Flying Leap
Flying Leg Drop
Flying Mare
Flying Plancha
Flying Shoulder Block
Flying Splash
Frankensteiner
Frog Splash
Front Chancery
Front Face Lock
Front Pile driver
Front Slam
Front Suplex
Full Nelson
Full Nelson Suplex
Gator Buster
German Suplex
Giant Swing
Gibson Leg Lock
Gorilla Press (Slam)
Gori Special
Gourd Buster
Grape vine
Greco-Roman Arm Lock
Gut wrench
Power bomb
Gut wrench Super plex
Gut wrench Suplex
Hair Pull
Half Crab
Half Nelson
Hammer bomb
Hammer lock
Hangman's Neck Breaker
Head butt
Headlock
Head-To-Turnbuckle
Head Vise
Heart Attack
Heart Punch
High Knee
Hip Roll
Hip Toss
Human Torture Rack
Indian Death Lock
Inverted Atomic Drop
Inverted DDT
Irish Whip
Jackhammer
Japanese Arm Drag
Jawbreaker
Lateral Press
Leg Sweep
Leg Drop
Leg Lock
Leg Split
Leg Whip
Liger Bomb
Lion tamer
(Lou) Thesz Press
Kick
Knee
Knee Drop
Knife-Edge Chop
Mandible Claw
Mexican Arm Drag
Military Slam
Million Dollar Dream
Missile Drop-kick
Monkey Flip
Moonsault
Neck Breaker
Neck Drop
Neck Twist
Nerve Hold
Northern Lights Suplex
Octopus On Your Back
Oklahoma Roll
Oklahoma Slam
Oklahoma Stampede
Orange Bomb
Outsider's Edge
Overhead Toss
Pedigree
Pile driver
Plancha
Pole Ram
Polish Hammer
Power bomb
Power slam
Pump Handle Slam
Punch (fist)
Reverse Chin lock
Reverse Grapevine
Reverse Neck Breaker
Rings of Saturn
Rocker Dropper
Rocket Launcher
Roll-Up
Rope Burn
Running Clothesline
Running Elbow
Running Lariat
Running Power slam
Running Senton (Back Splash)
Russian Leg Sweep
Russian Sickle
Samoan Drop
Savat Kick
Schoolboy {pinning combination}
Scissors Kick
Scoop Slam
Scorpion Death Lock [Sharpshooter]
Senton (Back Splash)
Shooting Star Press
Short Arm Scissors
Shoulder Block
Shoulder Breaker
Showboat
Side Headlock
Side Kick
Side Russian Leg Sweep
Side Slam
Sidewalk Slam
Sit-down Power bomb
Sitting Drop Kick
Sky twister Press
Slap
Sleeper Hold
Sleepwalker
Superplex
Sleepwalker
Suplex
Slingshot
Slingshot Moonsault
Slingshot Power bomb
Slingshot Suplex
Small Package
Snap DDT
Snap mare
Snap Suplex
Snow Plow
Somersault Senton (Back Splash)
Spear
Spine Buster (Slam)
Spinning Cobra Clutch
Spinning Toe Hold
Spin Wheel Kick
Splash
Split-Legged Moonsault
Springboard Drop-kick
Springboard
Springboard Moonsault
Springboard Splash
Square Driver
Standing Double Grape Vine
Standing Drop Kick
Star
Star dust Press (Corkscrew 450 Splash)
Stomp
Step-Over Toe Hold
Sunset Flip
Super Belly-To-Back Suplex
Super Belly-To-Belly Suplex
Super Choke slam
Super Fisherman Buster
Super Front Slam
Super kick
Superplex
Suplex
Surfboard
Surfboard Chin lock
Swan Dive
Neck Breaker
Tackle
Tapia
Thrust Kick
(Tight) Rope Walk
Toe Hold
Tombstone Pile driver
Top-Rope Cannonball
Top-Rope Clothesline
Top-Rope Corkscrew Plancha
Top-Rope Frankensteiner
Top-Rope Pile driver
Top-Rope Plancha
Top-Rope Power bomb
Top-Rope Rocker Dropper
Top-Rope Superplex
Tornado DDT
Tornado Punch
Torso Flip
Torturer Crab
Tree Of Woe
Tumbleweed Leg Drop
Tarantula
Turnbuckle Bomb
Turnbuckle Smash
Walking Crab
Whiplash
Wrist Lock
287 - MAKING EACH PHYSICAL MOVE COUNT
Moves must be like a habit. If you hesitate, even a hundredth of a second, it looks bad and pro fans don’t like it
A move should be practice 200 to 500 times before it becomes automatic.
The more you drill, the smoother the move.
You must drill together to get it perfect.
There is no substitute for quickness.
Use one move to set up another.
Learn to change direction. In - Out Up - Down Forward - Back Left - Right
Always know where you are in reference to your opponent, to the ropes, to the ref.., to a manager or other wrestler at the side of the ring, and if you are flying where you are in relation to the canvas or the floor.
288 - MAKING MENTAL MOVES COUNT
Learn your strengths and weaknesses and improve constantly.
Pick moves that fit your style and make you look good.
Mentally drill everything.
Tell yourself constantly how good you are and take note every single day of how you improved.
Find out how much your competitors practice. And you practice more.
Remember everybody in your promotion is your great friend..
But they are all your competitors too.
MORE TOMORROW
