Fats

Fats are very important components of our body. They are the main element in which energy is stored. Providing insulation from hot and cold, they serve as “shock absorbers” for our organs.

Eating foods that are low in fat will allow the body to continue releasing growth hormone. Fats should not constitute more than 30% of your daily diet.

Water

Water is the basic nutrient in our body, and is involved in almost every biological process. Water regulates body temperature, moisturizes skin, maintains muscle strength, and lubricates all joints.

80% of our body is made up of water and we depend on it. We can not survive even a few days with out water

You should drink at least 1.5 liters of water every day. It is very important not to let your body dehydrate.

One glass or plain water with l tablespoon of honey is the first thing you should have in the morning after you wake-up. Drink 1/2 the glass of water, eat honey, and then finish your water. This “morning start” will not only wake you up and give you enough energy for morning exercises, it will also add a few years to your life. If you do not like it in the beginning, try it again. You may find that it grows on you! Drink it every morning for years to come and you will feel much healthier just because of this. Your life will definitely be sweeter!

I do not recommend drinking water during exercise. I do recommend, however, to finish 1 glass of plain water 5 – 10 minutes after exercise (after your heartbeat has slowed down to a normal pace).

Calcium Good for bones and more

Why is calcium so important?

You need your bones to grow and you want them to be strong in order to support the height you will gain in this program, for years and years to come. Calcium is what will make it happen.

Calcium is the most abundant mineral in the body and is found mostly in your bones, where it gives them strength. The body does not produce calcium, which means that you must get it from your daily diet. That’s why a diet rich in calcium is so important, particularly when bones are growing and developing. Even after full bone development, you still need an adequate calcium intake throughout your life to keep your bones strong and healthy.

Apart from giving strength to your bones, calcium is necessary for many body functions. Practically every cell in your body, including those in your heart, nerves and muscles, relies on calcium.

In order for your body to function properly, the level of calcium in the blood must stay relatively constant. For this to happen, you need to consume enough calcium throughout the day. Otherwise, your blood will “steal” calcium from your bones to maintain the level it requires. Think of your bones as a “bank”. If your diet is low in calcium, your blood “withdraws” the calcium it needs from your bones. When your diet is rich in calcium, you make “deposits” in your calcium “bank”. Over time, if your withdraws exceed your deposits, your bones can begin to weaken and become more susceptible to breaking.

Smoking, alcohol, and caffeine have a negative impact on bone health, especially if your calcium intake is low.

Provided you consume enough calcium, your bones will continue to grow denser until around the age of 30. After that, calcium remains a priority, because you need to maintain your bone mass to minimize gradual loss associated with aging. As you get older, you tend to shrink (especially women). This tendency can be prevented through sufficient calcium intake.

Your bones need regular physical activity to maintain their strength. Exercise helps your body store calcium in the bones, so that the calcium you get from your diet is used more efficiently.

Daily calcium requirements:

Age (Years)

Calcium (Mg)

1 – 3

550

4 – 8

800

9 – 18

1300

19 – 50

1000

50+

1200

Calcium Content in All Food Products

*        =          Source or calcium.

**      =          Good source or calcium.

***    =          Excellent source of calcium.

Calcium Content of Milk Products

Food

Serving

Calcium (Mg)

Rating

Brie cheese

50g

92

*

Buttermilk

250ml (1 cup)

301

***

Camembert cheese

50g

193

**

Cheese, firm such as

50g

350

***

Cottage cheese, creamed, 1%, 2%

125ml (½ cup)

87

*

Feta cheese

50g

254

**

Ice cream

175ml (¾ cup)

140

*

Ice milk

125ml (½ cup)

109

*

Milk, whole, 2%

250ml (1 cup)

315

***

1%, skim milk, chocolate

250ml (1 cup)

300

***

Milk, fortified

250ml (1 cup)

420

***

Milk, powder, dry

90ml (6 Tbsp.)

318

***

Mozzarella cheese

50g

269

**

Mozzarella cheese partly skimmed

50g

366

***

Parmesan cheese, grated

45ml (3 Tbsp.)

262

**

Processed cheese slices:

2 thin slices

42g

256

**

2 thick slices

62g

384

***

Processed cheese spread

45ml (3 Tbsp.)

252

**

Ricotta cheese

60ml (¼ cup)

103

*

Ricotta cheese, partly skimmed

60ml (¼ cup)

136

*

Swiss cheese

50g

480

***

Yogurt drink

175g

186

*

Yogurt, frozen

125ml (½ cup)

147

*

Yogurt, fruit – flavor

175ml (¾ cup)

259

**

Yogurt, plain

175ml (¾ cup)

292

***

Yogurt, fortified fruit – flavor

175ml (¾ cup)

344

***

Yogurt, fortified plain

175ml (¾ cup)

388

***

Calcium content of some combination foods made with milk products:

Food

Serving

Calcium (Mg)

Rating

Baked custard

125ml (½ cup)

157

*

Cheese pizza

¼ of a large

296

***

Chicken a la King

250ml (1 cup)

135

*

Custard pie

1/6 of a pie

146

*

Lasagna

250ml (1 cup)

286

***

Macaroni and cheese (homemade)

250ml (1 cup)

383

***

Milkshake

10 oz.

332

***

Pancakes made with milk

3 medium

179

**

Pudding, vanilla, chocolate

125ml (½ cup)

140

*

Quiche Lorraine

1/6 of a pie

336

***

Rice pudding

125ml (½ cup)

137

*

Soups made with milk such as cream of broccoli, chicken, mushroom, tomato

250ml (1 cup)

189

**

Calcium content of other common foods

MILK – 250 ml                   = 315mg calcium

FIRM CHEESE – 50g     = 350mg calcium

YOUGURT – 175 ml   = 275mg calcium

(  )          Calcium from these foods is known to be absorbed less efficiently by the body.

See how milk products compare to these foods.

Food

Serving

Calcium (Mg)

Rating

Almonds

125ml (½ cup)

(200)

**

Baked Beans

250ml (1 cup)

(163)

**

Beet greens, cooked

125ml (½ cup)

(87)

*

Brazil nuts

125ml (½ cup)

130

*

Bread, whole wheat or white

1 slice

25

Broccoli, cooked

125ml (½ cup)

38

Cauliflower, cooked

125ml (½ cup)

18

Chickpeas, cooked

250ml (1 cup)

84

*

Chili con carne

250ml (1 cup)

(66)

*

Dates

60ml (¼ cup)

12

Figs, dried

4 medium

61

*

Kale, cooked

125ml (½ cup)

103

*

Lentils, cooked

250ml (1 cup)

40

Nuts, mixed

125ml (½ cup)

48

Orange

1 medium

52

*

Prunes, dried, uncooked

60ml (¼ cup)

18

Raisins

60ml (¼ cup)

21

Red kidney beans, cooked

250ml (1 cup)

(52)

*

Rhubarb, cooked

125ml (½ cup)

(184)

**

Rice, white or brown, cooked

125ml (½ cup)

12

Rice drink (fortified)

250ml (1 cup)

300

***

Salmon, pink, canned, canned with bones

½ – 213 g can

225

**

Sardines, canned with bones

½ – 213 g can

210

**

Sesame seeds

125ml (½ cup)

(104)

*

Shrimps, cooked, canned

70g (12 large)

41

Soybeans, cooked

125 (½ cup)

(93)

*

Soy drink

250ml (1 cup)

28

Soy drink (fortified)

250ml (1 cup)

300

***

Spinach, cooked

125 (½ cup)

(129)

*

White beans, cooked

250ml (1 cup)

(170)

**

How to Calculate a Serving

Eating milk products is your best guarantee of getting the calcium you need every day, along with other important nutrients. How many milk products you should eat depends on where you are in your life cycle.

Children aged 4 – 9 years 2 – 3 servings/day

Youth aged 10 – 16 years 3 – 4 servings/day

Adults aged 17 and older          2 – 4 servings/day

What is a Serving?

One serving of milk products contains at least 275 mg of calcium. Not all milk products contain the same amount of calcium. That is why a normal helping of some milk products might give you only ¼, 1/3 or ½ serving as shown below:

1 serving = 250 ml (1 cup) milk

50 g (1” x 1” x 3”) firm cheese

2 slices processed cheese

175 g (¾ cup) yogurt

45 ml (3 Tbsp.) Parmesan cheese

½ serving = 175 ml (¾ cup) ice cream.

125 ml (½ cup) frozen yogurt or ice milk

1/3 serving = 60 ml (¼ cup) ricotta cheese

¼ serving = 125 ml (½ cup) Cottage cheese

There are a lot or good things to say about calcium, but calcium is not so powerful without its “partner” – vitamin D, which enables calcium to build strong bones. Foods rich in vitamin D are fatty fish; milk fortified with vitamin D, and fortified breakfast cereals. Vitamin D can be also manufactured by our bodies from sunlight. The amount of sun exposure needed to produce vitamin D varies with an individual’s skin color and age.

Typically, from 10 minutes to 1½ hours is needed for the body to produce enough vitamin D to reach the fill potential of this “teamwork”. This is one of the reasons why some young people increase their height incredibly during summer time. I want to warn you, however, it can be very dangerous to expose yourself to the sun for long periods of time, because you may get sunburn, heat stroke or worse.

So keep in mind – a game of volleyball on the beach may help your bones to grow!

Phosphorous

Phosphorous is the second most abundant mineral in your body after calcium. 85% of it is found combined with the calcium in your bones and teeth in a compound known as calcium phosphate, the source of bone strength. Phosphorous is also necessary for growth because it is part of DNA and RNA, which carry the instructions for new cell formation. Because it works in conjunction with calcium, it is best to get amounts that balance with your calcium requirements. Recommended intakes of phosphorous are the same as for calcium so that a one – to – one ratio is maintained.

Phosphorous is easy to get because it is present in most foods. It is especially abundant in milk, meat, fish, grains and green vegetables. The real problem is an excess of phosphorous. Too much phosphorous interferes with your body’s ability to use calcium and iron. Most soft drinks are loaded with phosphorous, so it could be a real problem if you drink a lot of soda. When you drink a lot of soda, you get an excess of phosphorous which can block calcium formation in the bones. Milk and plain water should be your most common drinks.

Since meat is so rich in phosphorous, eating too much meat can also block calcium formation. If you are a vegetarian, you will do fine on a diet low in dairy products since you may get calcium from plants without the interference of phosphorous from meat or poultry.

Fasting

The idea of fasting is to allow the insides of your body to take a bath, cleansing itself from all its toxins. This will help to significantly increase growth hormone level. One day of fasting every other week can really make a difference, but before you do this I would recommend that you ask your physician if fasting is safe for your health. Some health problems might not allow you to fast.

For most people, not eating for 24 hours is not an easy task, especially in the beginning. You should prepare yourself for two days before fasting by switching to a light diet. Salads, juices and cooked vegetables should be your preference on these days. Meat, fish, dairy products, and breads should be avoided. As you get closer to the fasting day, you should eat less and less, so that you keep yourself a little hungry.

For fasting, you should choose a day when you are not so busy. During fasting you can drink a lot or water, and at times when you usually have breakfast, lunch and diner, you can drink vegetable or fruit juices.

Schedule your meals

4 – 5 hours is the time needed for insulin to disappear from your bloodstream so that growth hormone can work on building your tissue. This is the period of time that you should wait between meals. Proteins, which are absorbed slowly, should keep you from becoming hungry. Your last meal should be 3 – 4 hours before you go to sleep. Small amounts or protein shake are allowed right before your bedtime.

Sleep

Bedtime is the time when we grow the most, and the amount of growth each night depends on how you prepare your body during the day. Have you ever checked your height before you go to sleep and then again right after you woke up the next morning? If not, try it. You will see that in the morning you will be taller than in the evening. You might be amazed when you see the difference. Some people have a ¼”, some a 2” difference, and some have even more. The reason for this miracle is simple: during the day, when we are in vertical positions, our bones and joints are compressing because of the earth’s gravitation. So, in effect, we are growing down until we go to bed. While we sleep (I hope you sleep horizontally) the earth’s gravitation does not affect us. Our bones and joints will then decompress and the body will become longer.

If during the day you do the exercises I showed you in this course, then your bones will not be as compressed as they would have been without an exercise routine.

So, how does it work? During the night growth hormones are more active than in the day, allowing the body to grow faster after your bones are completely decompressed. If your bones are very compressed, a lot of time will be required for them to decompress and less time will be left for your body to grow.

To maximize your night growth time you need to perform the exercises I showed you (especially the jumping and bar exercises). You should also sleep on a firm orthopedic mattress with a small pillow or better yet, with no pillow. You should make sure to get enough sleep every night in order to maximize this decompression effect. Optimally, you should sleep 8 – 10 hours every day.

One more thing – right before you go to sleep, hang on the chin-up bar for as long as you can.

Well, are you ready to start? If so, the first thing you can do is to measure your height on the wall, doorframe, or any other vertical object that you are not planning to remove or paint in the next few years. You can ask your parents or your friends to hold any object that has a 90 – degree angle (it can be a book) on top of your head, while you are standing straight against this vertical object. Mark your height in pen with a small line and write the date of measurement under this line. This should be the only measurement that you will take during the first year, Don’t check your results during this year. Just set a goal for yourself – how many inches (or centimeters) you want to gain, and do everything you can to accomplish this goal. Say to yourself – “I can do it”, and you will.

The real power is in your mind, not your body

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