The Global Health and Fitness Nutrition Online Book
In this online "how-to" manual, you'll find information on:

• An introduction to the six basic nutrients
• The role of fat in nutrition
  • The three different kinds of fat cells
  • The role of LDL cholesterol and recommended levels
  • The role of HDL cholesterol and recommended levels
  • Why some people store body fat more easily than others
  • Why having too much body fat is harmful
  • The four kinds of dietary fat, those that are better for you, and food sources and healthy recommendations for each
  • Why saturated and hydrogenated fats can be harmful to the body
  • Why monounsaturated and polyunsaturated fats can be good for you
  • How to determine if a particular food is high in saturated fat
  • Foods high in fat and cholesterol
  • Fat and cholesterol guidelines
• The role of protein in nutrition
  • The 22 amino acids, their relationship to protein, their roles in nutrition
  • The importance of getting the nine essential amino acids in your diet
  • The difference between a complete and an incomplete protein
  • Foods that are complete sources of protein
  • The importance of combining protein with high complex carbohydrate meals and how they interact with each other
  • Why proteins should be consumed with complex carbohydrates
  • Recommendations for the percentage of total calories from protein and the number of grams of protein you should consume relative to your exercise program and body weight
  • The risk of consuming too much protein
• The role of carbohydrates in nutrition
  • The role of glucose and its relation to carbohydrates
  • The role of insulin, its relation to glucose, and its importance in a weight-management program
  • The roles of simple carbohydrates, their food sources, and recommendations for daily intake
  • The roles of fiber, food sources, and recommendations for daily intake
  • The two kinds of fibers and how they differ
  • Why fiber helps fight disease and is important to a successful weight-management program
  • The importance of combining protein with high complex carbohydrate meals and how they interact with each other
• The role, food sources, RDAs, and deficiencies and toxicities of each vitamin
• The role, food sources, RDAs, and deficiencies and toxicities of each mineral
• The role and importance of antioxidants and how they help fight infections and diseases
• The role of water in nutrition.
  • Recommendations and guidelines for how much you should consume daily and during exercise
  • How to know if you are consuming enough water
• How to best combine strength training, cardiovascular exercise, and flexibility training into your nutrition program

The Global Health and Fitness Healthy Recipes
Click on any group below for a free sample and a list of the other recipes in this category. As a member of GHF, you'll recieve more than 175 healthy and delicious recipes, each including the number of servings, list of ingredients needed, instructions, and the nutritional information (grams of fat per serving, etc.). The recipes are listed under 11 different categories:

Suggestions for a Healthy Shopping List

Personal Fitness Consulting
As a Global Health and Fitness member, you can enjoy unlimited personal fitness consulting directly from all 34 of GHF's fitness, medical, and nutritional experts.

Now, 24 hours a day, you can get answers to questions like:

1. What are the best and worst kinds of fat, their food sources, and healthy recommendations for each?
2. What are the best foods to eat before and after a workout?
3. What are the food sources and RDA's for each vitamin, mineral, and antioxidant?