Vol. # 200 June 13th, 2001
I have some very exciting news that I think you"ll be interested in. After analyzing our recent survey (click here to take this brief survey and receive Secrets to Peak Performance Fitness, absolutely FREE), we learned that the #1 new membership feature being requested is a weeklong sample of healthy menus and meal plans.
 As you know, GHF has 30 fitness, medical, and nutrition experts ready to help you. These world-renowned professionals have had great success with their own fitness and with helping others reach their full potential. In addition, posted on our site are nearly 700 success stories from members around the world who have drastically decreased their body-fat percentage and improved their strength and muscle tone; they are now enjoying a healthier, fitter lifestyle.
In talking with these two very impressive groups, I discovered that they used both a well thought-out nutrition plan and an effective exercise program designed specifically for them.As you know, GHF offers customized exercise programs that are specific to your goals, time and equipment availability, fitness level, etc. Now we’re getting ready to offer you a weeklong nutrition plan to complement your workouts. We're calling it "The GHF Customized Diet Plan."
I'm not talking about offering a list of a week's worth of healthy foods. And I'm certainly not talking about another fad diet that asks you to starve on foods you don't even enjoy – just to gain all the fat back a month later. I’m talking about a nutritional blueprint of how to get the very best results in the shortest period of time by eating the perfect foods combined at the right times in the right amounts. You’ll also get detailed explanations of why we’ve selected these foods in these meal combinations as well as suggested alternatives to each meal so they will fit with your personal preferences. And you’ll learn the correct ratio of protein, carbohydrates, and fat, suggested snacks and meals, recommended portions, and the best times to eat them, etc.
For the last several months I’ve been interviewing our 30 experts – the best fitness and nutrition experts in the business. These are professional athletes, bodybuilders and fitness competitors, best-selling authors, and world record-holders – asking for their suggestions for achieving optimal results in fat loss, muscle gain, and improved energy and performance. I’ve also spoken with many of the 700 success stories (photos of a few are to the right). Then I asked our four dieticians to make sure that the plan I’ve developed has the most effective nutritional strategy for achieving your goals and that it provides the nutrients you need to improve your immunity and decrease the risk of disease. Lastly, I asked them to provide delicious menus that will make your transformation an enjoyable process, one that you can stick with for life. Here’s my next step: I am going to personally put this “diet plan” to the test! I want to see firsthand how my body composition improves, to experience the increases in energy and athletic performance, and to make sure the suggested foods are as delicious as they are nutritious. Then, just like with the GHF exercise programs, I’ll be able to confidently recommend this plan to GHF members because I’ll know that it works. In other words, I’ll be the guinea pig.
 Here’s my promise: I will be starting The GHF Diet Plan this morning and documenting my progress for the next six weeks. I will make no changes to my exercise routine as I’m already following the GHF Customized Strength Training Programs and cardiovascular principles and techniques that are taught in our online book. I’ll simply replace my already good nutritional habits with The GHF Diet Plan, to help illustrate the improvements that are possible with this plan if followed closely.
If this plan is as good as I think it is, I will post it on the GHF site in full detail in six weeks where it will be available absolutely free to all current GHF members. I’ll share with you how to use the plan to achieve your personal goals. And along the way, I’ll be sharing my progress with you. Stay tuned…
Yours in fitness,
Chad
chad@global-fitness.com
http://www.global-fitness.com
 Weekly
Fit Tip
On one hand, fish deserves its
great reputation as a very nutritious food; the American Heart Association recently
advised that eating at least two servings a week could lower your risk of heart disease.
But on the other hand, fish can be problematic from a food-safety standpoint….
Several types of fish contain levels of mercury pollution that are dangerous for some people, specifically young children and pregnant women. Swordfish and tuna are two common fish that have high mercury contents. Be sure that the fish you eat is very clean and fresh!
The polyunsaturated fats in fish lower the risk of heart attacks by making blood less likely to form blood clots. The fatty acids also reduce elevated blood levels of triglycerides, another cardiovascular risk factor. Atlantic Herring, Atlantic Salmon, Whitefish, Tuna (fresh, not canned), Sardines, Mackerel, and Rainbow Trout have some of the highest omega-3 fatty acid contents. If the cuts are fresh and clean, enjoy the healthy and tasty benefits!
 Motivation
Dig in!
Even the most modest effort can be enough to change your momentum from negative to
positive. But why settle for just a modest effort? When life seems overwhelming, dig in
and go to work.
Just because there is much to be done, is no reason to give up. To the contrary, the more burdensome the challenges, the more of a difference you can make.
Dig in. Tackle one task, and then another. Keep going. You're making progress. Momentum is on your side when you make the effort to make a difference.
Welcome the exhilaration of confronting the challenges that face you. Solve problems, plan, organize, build, create value. Make the world a better place in your own unique way. What could possibly be more fulfilling?
Live the adventures that those overwhelming challenges bring. Dig in, go to work, and make it happen.
Copyright 2001 Ralph S. Marston, Jr. Used with permission from "The Daily Motivator" at http://dailymotivator.com
 Testimonial
"I have been following one of your fitness routines now for about a month and I’m starting to see some incredible improvements in the way I look and feel, along with shedding quite a bit of fat! I just wanted to write to say 'Thank You!' You have helped me achieve a way of fitness I would have continued to look for...and probably would not have found – solid answer to my questions from all your wonderful staff. Thanks so much for all the personal help!"
Joe Welch
Tulsa, OK
welzz@swbell.net
Note: For more Success Stories from hundreds of GHF members, please click here.
 Fitness Q&A
Q: Chad and staff, I definitely need some stress reduction techniques. My job is so stressful. Many times when I get off in the morning (I work nights as an RN on a busy med/surg unit) all I want to do is go squash my stress level with food...unfortunately, it's usually high fat food. It really defeats me.
I need some kind of stress reduction techniques to do while I'm on the job and something for after as well, if possible. Something that can be done in five or ten minutes, because that's about all the time I'd be able to take away from the hospital floor. Thanks for all your excellent advice in the past and for any helpful stress reduction tips you have to offer. Thanks in advance!
A: Chad referred your question to me, and I'm happy to help you find a solution. I can only imagine how busy you are during your working hours, but I assume you are running the whole time continually having to make competent decisions in pressure filled, stressful situations. Sound about right?
This type of work, while exciting, can be draining. To remain functioning at these high
levels day after day, your body creates large quantities of adrenaline and other
neuro-hormones. After time, you can become drained, exhausted. You then turn to soothing,
easy, tasty foods in the same way that you might collapse in front of the TV when you come
home.
Your idea of finding a stress reduction tool is a smart one. Your work can be rewarding
and can make a huge difference to the people you are caring for, but sacrificing your own
personal health is also a high a price to pay. You can only help others if you remain
healthy and vibrant!
Most self help tools ask that you practice them for at least an hour a day. Or they are so
complex to learn that your stress level increases in the process! I teach people to take
whatever they have learned - yoga, tai chi, breathing techniques, meditation, whatever --
and find a quiet spot for 5-10 minutes to simply pull out of the craziness of work and
move into the peacefulness of the body and breathe. To find the silence within the noise.
Use this time to clear your mind, rejuvenate your body (through breathing and movement)
and connect with this silence. From this grounded place, you regain perspective. The key
to survival? BREATHE.
Slow, easy, long, deep and peaceful breaths all the way into your abdomen. And feel each
relaxing breath expand into your lower back, so your entire midsection is inflated. Then
blow out any tension, stress, tightness, frustration and anger with each exhale.
Additional benefits are created by pasting a great big smile onto your face, for no reason
at all. Smiling makes you feel better. Period.
The act of taking big breaths and smiling will help you re-focus on the big picture. When
you become more deeply and profoundly peaceful inside, you will realize that the craziness
is superficial, existing only on the
outside, as waves are of little consequence to the vastness of the oceans.
The result? Five minutes before going to work, before interacting with the family, or
before sleep can significantly improve your quality of life. And then, after a period of
regular practice you may begin to make decisions, even lifestyle decisions that will bring
more balance into your life.
After a period of time, you will become very good at this process, and can begin to
connect with the peacefulness, even while you are working. You will remember to breath
deeply and fully all of the time. Then you begin to flow through the day with ease, like
water flowing gently downhill.
I firmly believe that a few minutes a day is infinitely superior to no minutes a day, and
that even just a small amount of this quality time will increase your productivity and
performance at work, improve health in all aspects of life, and reduce your stress levels.
As you begin to put things back into perspective, you will notice that events that you
once found stressful are now of little consequence.
Also Greg, if you are interested in tai chi, I have created an audio/video package called
Tai Chi for Busy People -- designed specifically for people like you. I teach five minutes
of slow, graceful movements
combined with deep breathing that will help you refresh, refocus and rejuvenate. It's easy
and effective. For more information, please go to http://www.easytaichi.com.
It is said that a journey of a thousand miles begins with a single step. Five minutes a
day is the single step needed to begin a journey toward wellness. I know you will find a
way to achieve vibrancy, even while
working. Enjoy every precious moment and please let me know if you need further help.
Sincerely,
Dr. Keith Jeffery
GHF's Stress Reduction Expert
Note: All GHF members receive unlimited fitness
consulting absolutely FREE! To learn more about this membership feature and all 27 of
GHF's fitness, medical and nutrition experts, please click here.
 Success
Quote of the Week
"For every difficulty that supposedly stops a
person from succeeding there are thousands who have had it a lot worse and have succeeded
anyway. So can you.” - Brian Tracy
 Healthy Recipe
Lentil Soup with Celery
Makes: 8 servings
Ingredients:
2 cups lentils, rinsed
1 onion, diced
1 large leek, chopped
1 cup celery, chopped
3 tablespoons garlic, minced
2 tablespoons green onion, chopped
1/4 cup parsley, chopped
1 teaspoon salt
7 1/2 cups vegetable stock
3 teaspoons Dijon mustard
1 tablespoon red wine vinegar
1 tablespoon black pepper
Directions:
Combine the lentils, onion, leek, celery, garlic, green onion, herbs, salt and vegetable stock in a 4-quart pot. Bring to a boil, lower the heat, and simmer for 40-50 minutes, stir occasionally.
Nutritional Information:
Serving size: 1 cup
Calories: 110
Fat: 0.5 g
Cholesterol: 0 mg
Protein: 6 g
Carbohydrates: 15 g
Fiber: 2 g
Sodium: 500 mg
Note: For more healthy, delicious recipes and a suggested shopping list, please click here.
 Fitness
Article
Understanding Labels and Health Claims – Part One
By Chad Tackett
At home, you can eat only what is available. For your weight management program to be successful, you must master the art of low-fat shopping. If what you have in your refrigerator and cupboards is junk food, chances are you'll eat that in place of healthy, low-fat foods that satisfy and provide energy.
Before you head to the store, you should have a clear understanding of how to read labels so you can make the healthiest, wisest choices of foods you will enjoy. The following are key words for properly understanding food product labels…
Note: To read the rest of this week’s fitness article, please click here.
© Copyright Global Health & Fitness 2001, All Rights Reserved.
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