Spring Carrot Soup

You’ll find haricot verts, which are tiny French green beans, in the specialty section of the produce aisle.

• Salt and pepper
• 6 ounces peeled and deveined medium shrimp
• 8 to 10 small carrots with tops, trimmed, scrubbed, halved lengthwise and then cut in half crosswise (4 oz.)
• ¼ teaspoon bottled hot pepper sauce
• 1 12-ounce can carrot juice
• 1 14-ounce can vegetable broth
• ½ cup haricot verts or baby green beans, trimmed

See full recipe on Better Homes & Gardens

RATE IT

yields: 4 to 6 appetizer servings

total time:

25 minutes

Diastasis Recti Exercises

Denise Wang

Denise Wang is an experienced freelance writer and editor. She has written professionally for seven years, and is a published fiction author. She regularly provides content for health-related and elder-care websites. She is currently completing coursework for a degree in health information management from Penn Foster College.

By Denise Wang, eHow Contributor

Diastasis recti is a medical term used to describe the separation of the abdominal muscles most commonly associated with pregnancy and the child birthing process. The separation is caused by stretching of the abdomen, where the muscle fibers that make up the center front of the abdomen separate or widen. Many women believe that abdominal muscles will never regain their prepregnancy tone and strength, but post natal exercises begun approximately six weeks following childbirth can help reshape and tone the abdominal area.

1. Diagnosing Diastasis Recti

   • Many women who experience abdominal separation notice that they not longer have the 'six-pack' abs they might have had during their prepregnancy state. To determine whether you might have this separation, like on the floor, knees bent and feet flat. One hand goes behind your head, the other placed on the abdomen, fingers parallel to the waistline and at the level of the bellybutton. The abdomen should be relaxed while you softly press the fingertips into the abdomen while at the same time performing a "crunch" sit-up type move. You should be able to feel each side of the abdominal muscle group called the rectus abdominus. For most post natal women, the space you might feel is no larger than 2-1/2 inches. If it is, or if you see a small bump at the midline, you might have a separated abdomen.

   Abdominal Reconditioning

   • Increasing core strength is vital for the recovery of abdominal strength and conditioning after pregnancy. Pilates and yoga exercises are effective and offer stability and strengthening moves that focus on the abdominal muscles that make up the trunk. During any abdominal exercise, try to suck in the ab muscles toward the spine to create optimal results. Keep the hips anchored to the floor and lift the shoulders off the floor, not just the neck, when performing any type of crunch exercise.

   Focus on the Rectus Abdominus

   • The rectus abdominus muscle is the most visible of the ab muscles, the one that gives that 'six-pack' look. The internal and external obliques run along the sides of the abdomen, while the transverse abdominus is that area where 'love handles' often appear. Working all abdominal muscles is important when regaining your prepregnancy appearance, but focus on the rectus abdominus by performing (when you've been cleared by your doctor for abdominal exercising) traditional crunch-type exercise as well as reverse crunches. A reverse crunch is performed by lying in the typical sit up or crunch position, raising the shoulders off the floor, chin tucked toward the chest, and raising bent legs off the floor and toward the chest.

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Do you want to lift serious poundage and gain serious mass? A strong core is the key to being able to move heavy weight which is the key to growing muscle. Find out what you need to know about core strength below

By: Andre Farnell Article Summary: There is a small contraction microseconds before your arm raises. The major lifts such as deadlifts, squats, and powercleans all call for core stability. Challenge your core strength and balance as much as possible. This article is for anyone who wants to move some serious weight and grow to huge proportions. Having a strong core is a necessity for anyone who wants to enjoy stability and independence in movement while moving muscle shredding poundage. A strong core is the key to being able to move heavy weight which is the key to growing muscle. Our bones give us structure and our muscles pulling on those bones at various angles generating forces give us movement. One of the most important and most overlooked muscle groups of the body when it comes to body building is the core. With a weak core you are only tapping into a smaller percentage of your overall strength and setting yourself up for injury down the line. What Is The Core? The core is made up of the proverbial "Stars," rectus abdominis, (six pack) the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, glutes etc. These muscles all work in concert to stabilize the human body in space and in motion. They fire and work all day, even while standing still. They also absorb shock and stabilize forces during joint movement. Click To Enlarge. The Core Muscles All Work In Concert To Stabilize The Human Body In Space And In Motion. As you twist, turn and bend through life these muscles are at work making sometimes microscopic adjustments to keep your body safe and get it to do what you want it to do in life and in sport. If you simply raise your hand out straight in front of you and pay attention you will notice that there is a small contraction in the trunk of your body microseconds before your arm raises. The same minute contractions are responsible for every rep that you pump out in the gym. All movement originates from the core. Exercises For Core Stability The major lifts such as deadlifts, squats, and powercleans all call for tremendous core stability. If you want to add real size and spark the release of GH into your system these exercises had better be in your regimen. They are all exercises that depend on the ability of the core to stabilize you through out the full range of motion. These exercises not only target the muscles of the legs but also target the muscles of the core. Recent studies have shown that single leg strength and double leg strength do not always correlate. Many participants had the ability to squat let's say 300 lbs with both legs but could not do a single leg squat with 150lbs. The muscles of the lower back and glutes (core muscles) are definitely recruited during a standard back loaded squat. Single leg squats really challenge the strength of the leg and its stabilizers and should be worked into your leg routine. Train those muscles and the weight you can move in your squat should move up. If your core is not trained it tremendously lowers the amount of weight you are able to move in these lifts. Click Image To Enlarge. One Leg Barbell Squat Click Here For A Video Demonstration Of One Leg Barbell Squat. Work in front squats to engage the transverse abdominals as well as the rectus abdominis muscles. It should become increasingly clear to you the importance of these muscles. This is what you can expect if you take a little time to give them a little extra attention in your training programs. Click Image To Enlarge. Front Barbell Squat Click Here For A Video Demonstration Of Front Barbell Squat. Training The Core Training the core can have tremendous effects of sports performance due to the added range of motion and stability that a strong core provides. A strong core enables you to properly perform movement patterns and move weight that may have once been challenging or impossible. An increased range of motion means a decrease in injury and pain. Body building can become excruciating with a bad back. The core also helps you to accelerate and change direction. The reason why many bodybuilding injuries occur has to do with weaknesses or extreme tightness in muscles of the core. When these muscles are not firing in the way that they should during a lift the force is then passed down to weaker muscle groups. That is when you start to experience sprains, strains and tears. Remember the body is just a chain of intricate systems. Think of the core of your body as the epicenter of the muscular system. A strong core can help you eek out that one extra rep or move that one extra pound. That little extra is the difference between growth and stagnation. They move the upper body as a counterbalance for the movements beneath your feet. In other words, they control your balance and essentially keep you on your feet in changing environments. If you are a runner, strength training in this area will give you a more powerful stride. If you play golf, a more powerful swing. In bodybuilding the ability to lift heavier loads with less stiffness and immunity to injury of the muscles and joints as well. RELATED PRODUCT Altus Presents: Body Ball Ball Includes 2 Lbs. Sand Fill - Will Not Roll Away Use For Core, Strength, Flexibility, Yoga Or Pilates Shape And Tone Improve Posture Foot Pump And Easy To... [ Click here to learn more. ] Injury Prevention I know that you bodybuilding purists may hate me for this next part but I will write it anyway. Mixing in a little prevention goes a long way. Exercises such as crunches... back extensions, planks and exercises on the stability ball will go a long way to creating a core that will astonish and protect you. Every exercise that you do in the gym can be done on a stability ball. A stability ball adds a level of balance and instability that trains the hidden muscles that are often the culprits of pain. You may be able to dumbbell press a pretty impressive amount of weight while lying on a bench. Do that same exercise while lying on a stability ball. You will definitely have to drop the weight... for added difficulty raise one foot as you press up a good amount of weight. You can plan on being sore in places you haven't been in some time. Exercises that include the maintenance of certain poses will also challenge these muscles as well. Venture into a studio and occasionally try out Pilates or Yoga. Both of which will encourage flexibility, blood flow and strength of the core muscles. Incorporating variations of plank holds will also enhance the endurance of those well hidden and powerful muscles. Click To Enlarge. You Can Plan On Being Sore In Places You Haven't Been In Some Time. Primarily running with free weights also recruits a multitude of support muscles that machines just cannot target. It takes strength to control a dumbbell. Core training will prevent overuse injuries common in body building and many other sports. It can also help us lift more and stimulate more muscle growth. It will also prevent injuries by providing added stability to the pelvis, knee, ankles and shoulders as you age. Stronger muscles around the core share the load of your body and help to counteract the effect of gravity on the joints. Conclusion I have had the opportunity to work with a huge variety of clients. One thing that I have noticed is that most injuries can be traced to weaknesses in the core. This is especially true in injuries of the back and knee. I have also noticed that ACL and MCL tears are becoming common place in many athletes. The cause is nothing more than an unexpected acceleration or change in direction that causes much pain, exercises/training loss and recovery time. You should never be able to squat 500lbs and tear an MCL jumping up on a curb. Challenge your core strength and balance as much as possible. Keep your hands off of your hips and let your core support the weight of your upper body. Contract the muscles of the midsection as you move through life. Training your core muscles with great focus 2-3 times a week will result in dramatic results in the gym.

Mrs . Strickland's Pimento Cheese Spread

 A wonderful lady true to family ,friends, and her community gave this recipe to me  and it has become one of my favorite things to make. She is a live wire, with years of experience in the  local community services,cooking,  and publishing cook books. Deep south classics, some of which I have not even heard of and I was born and raised here. Fond memories , best wishes to you JoAn .  You are a jewel in the South.

 

 

 

 

 

Subject: Pimento & Cheese Recipe

                   
                            Pimento and Cheese
Recipe By     :JoAn Strickland

Categories    : Sandwich and Snack Filling

Ingredients

  1      pound  Kraft mild cheese -- shredded
  1      4 ounce jar  Diced pimento -- drained
  1/2   cup  Hellmann's lowfat mayonnaise
   1/4   cup  Carnation evaporated milk -  more or less (Use reduced fat)

Grate cheese. Stir in pimento.  Add mayonnaise and then enough evaporated milk to desired consistency for spreading.  Mix well and spread on thin sliced bread for sandwiches or serve with crackers .  Also good filling for celery sticks.  Refrigerate leftovers.  If refrigerated allow to come to room temperature for easier spreading.  Will keep refrigerated for several days.

NOTES : I usually make several sandwiches and wrap or place in plastic bags to be served later as spreading is easier when freshly made.  Sandwiches can be slightly toasted when served with soups or salads.  Thin with additional milk to use as dip with veggies or crackers.

Have you reached the final fat loss plateau, tried everything and can't conquer it? Learn why Insulin Sensitivity is your biggest obstacle and how to defeat it to see the results! By: Paul Eastwood

Article Summary: As you become leaner your body will become more sensitive to insulin as a result. Of the macronutrients, fats are the best source of energy the body can receive. Your body actually needs very few carbohydrates to function properly day-to-day.

Insulin Sensitivity:
Why You Can't Blast That Fat For Good!

Have you ever wondered why, after all the exercise and healthy eating you do, you still can't shift that last bit of fat? You hit the gym four to five times a week or more, you even try to get a run in over the weekend and on top of this you're eating all the healthiest food you can find; despite this your still not super lean like you want to be. I have the answer to your nightmare - Insulin sensitivity.
Insulin sensitivity will eventually replace the term "weight loss" and "fat loss" as the new hot topic. Insulin has a powerful ability to prevent fat breakdown by its anabolic (rebuilding) properties.
Few health and fitness professionals know or understand Insulin sensitivity (IS) which is why its no wonder that the every day man or woman is finding weight and fat so difficult to lose; it's incredibly hard to win against an obstacle you don't know is there!
Let me explain Insulin's role and how it's sensitivity changes depending upon how close you are to your weight and fat loss goals.

Click To Enlarge.
It's Incredibly Difficult To Win Against
An Obstacle You Don't Know Is There.

Insulin Sensitivity:

You might remember the hormone Insulin from articles referring to muscle gains due to its anabolic properties. Well further research into Insulin action shows that these same anabolic tendencies also affect the fat cells¹. What most people don't realize is, Insulin also targets the fat, liver, and muscle cells when it is released¹. This is not the only problem, though.

A review of the research tells us that IS is actually increased when you lower your weight or body fat percentage^2,3,11. It's also important to note that IS gets stronger the more you work out. The catabolic effect of exercise increases IS during a work out and for about 30-45 minutes post workout³.

This means as a healthy exercising individual you simply can't eat the same amount of carbohydrate food that you did before and expect to keep getting better results.

It's important to note that Insulin is sensitive to both carbohydrate and protein consumed, but not fat⁴. However, of all the food sources, it's the higher carbohydrate meals that elevate Insulin levels the most after a meal⁵. (See diagram below and look at lunchtime reading.)

Even though there are individual differences to IS levels depending upon your metabolic type, the evidence strongly suggests that the leaner and lighter you become the stronger your IS levels will be. This means carbohydrates (and protein to a lesser extent) are producing a bigger and more powerful anabolic effect the closer you get to your weight loss/body fat goals.

Click To Enlarge.
It's The Higher Carbohydrate Meals That
Elevate Insulin Levels The Most After A Meal.

Self-Preservation:

It seems the body has a way to protect the ever reducing mass of itself as it gets smaller and smaller by ramping up its IS. It also protects itself from too much exercise induced catabolism by making you more IS around your workouts. Why does the body do this, you might ask? This is a good question, but the body has a very good answer: protection and survival.

Imagine the scenario - a body that could just keep losing weight without any self checking system! "Heaven!" I hear you say, that is until you realize that this body would be in danger of wasting itself away. If your body was without any anabolic or rebuilding effect, critical tissues, such as connective ligaments and tendon absorption would occur, muscle wasting would be uncontrolled and shutting down of vital systems in the body would happen next.

If the body could be in a constant state of catabolism the body could break itself down into an unrecoverable state! Constant catabolism isn't just limited to energy sources either, being dangerously low on certain nutrients could mean you might leech them from an eye or a section of nerve tissue or other vital organs and body parts.

There is more and more evidence to suggest the body already performs such processes as these as we see osteoporosis and varying degree's of vision in people as well as an array of bone and joint problems, to name but a few.

The evidence is out there to suggest the body leeches nutrients from other parts of itself if it is not obtained from the diet^6,7,12. Without a rebuilding response from the body, it would be unable to get bigger and stronger or recover properly from exercise and stress. This is why Insulin is so important and so is a variable rate of IS.

Click To Enlarge.
The Body Will Leech Nutrients From Other Organs
As Neccessary Evidenced By Varying Degree's Of Vision.

Insulin's Role:

Insulin's role is protective of the whole so that body parts can rebuild and maintain integrity of internal systems as well as keep energy stores at an optimum and safe level.

Insulin and IS is a very good protection system, but like all systems it can be manipulated, you just have to know how. IS is a pre-programmed mechanism responding to the amount and sweetness of the carbohydrates (carbs) that we eat.

Everybody has a unique set IS level which is governed by many internal factors that can be measured by determining your metabolic type⁴. Despite some people having a lower IS level and a slower Insulin response who are better adapted to eating carbs in their diet, there is still a vast majority of people out there struggling to get to their fat and weight loss goals from having high levels of IS and strong Insulin responses.

What this really means though, is not that our bodies have become stubborn fat burners, it's that even the healthiest of food available today is still a little too high in carbs for most of us. Your IS is really highlighting that your current food is still a bit too refined and sweet for your needs.

Click To Enlarge.
Insulin Sensitivity Is Mechanism Which Responds
To The Amount And Sweetness Of Carbs We Eat.

Carbohydrate Usage:

You can appreciate this a lot more when you realize that there are eight essential amino acids and eight essential fatty acids required for life. These same nutrients are used all over the body for normal and constant metabolic processes such as repair of hair, skin, bone, muscle, red blood cells. Fat is used for energy purposes, protein only in ketosis.

Compare this to carbs, which have a very limited role around the body, in fact it's only the brain that needs carbohydrates as a fuel source, most cellular processes are happy using fat. That's one of the reasons why we are designed to carry so much of it around with us.

Carbs do provide us with fiber and minuscule but essential amounts of vitamins and minerals which are very difficult to store (unless they're fat soluble), and if they're not used at that time, they are passed through the body very quickly⁶.

This means the main role of carbs is to top up the liver and muscles which are not as big a store as some people would realize. A closer look at the anatomy of a person reveals that the human liver can hold approx 80-100g of carbohydrates and the muscles can only hold 1-2% of carbs by volume, known as glycogen.

Click To Enlarge.
It's Only The Brain That Needs
Carbohydrates As A Fuel Source In The Body.

Glycogen Storage

The exact amount of how much glycogen you can store is dependent upon how much muscle mass you have and how intense your training. Individuals need more carbs if they train at higher levels of intensity as the main fuel used is glucose. This is why there is a greater storage effect after this type of training, called supercompensation⁷.

It's a long conversion to find the muscle volume of a person and then work out 1-2% of that volume and finally convert that volume to mass. But if you take an average of 1.5% storage capacity for muscle glycogen and then work out a range of muscle mass (in this case men) from the literature at 38.4kg for distance runners and 58.7kg for bodybuilders⁸, then glycogen storage capacity is only 97-150g from my calculations.

Add on the liver store of 80-100g and you are looking at total capacity of 177 - 250g of carbohydrates that the body can realistically store (Women should use the small figure as an accurate reflection of what glycogen stores they can hold.). This is not a lot of carb intake per day if you consider we are, or should be, using fat as a fuel source for most of the day for most of our bodily processes and never get to a point of complete depletion.

Athlete	Muscle Mass	Muscle Glycogen Storage	Combined Glycogen Storage
Distance Runner	38.4kg	97g	177g
Bodybuilder	58.7kg	150g	250g

Fat Usage:

I'm sure nobody really likes fat, but I have to say it's an incredibly powerful fuel source. Very little fat can provide energy for extensive periods. It is reported that 3% body fat is enough energy for someone to run 2 consecutive marathons together⁸.

Quite clearly we are built to run on fat and use carbs sparingly, otherwise our anatomy would be completely different and be built the other way around, meaning small fat deposits in our livers and muscles with plenty of carbs built around us.

A good analogy would be - why build a car with a tiny fuel tank? It would make sense to design a car with a much bigger fuel tank and a richer fuel supply that was at least twice the energy capacity of most fuel without any extra weight:

Fat = 9 Cals per gram, Carbs and Protein = 4.2 Cals per gram

A much more intelligent design would be to store the most potent fuel in an unlimited area and then add the idea of a turbo charger that could boost performance temporarily for stressful or strenuous circumstances for a perfectly designed machine. This smaller reserve for high octane fuel would be the intake for carbs which are limited to storage in the liver and muscles as they are required in the least amount, with the main fuel of fat stored all over.

Click To Enlarge.
It Is Reported That 3% Body Fat Is Enough Energy For
Someone To Run Two Consecutive Marathons Together.

Rethinking Your Diet:

A rethink of your diet might be in order if you do eat root vegetables and fruits whilst also consuming bread, dairy and/or cereals. Be weary of so called "healthy" fruit juices as these are really sugared water. This is also true of the new trendy flavored waters that you can buy these days, these products and most sauces are easy ways to alter your carb/fat/protein intake and can be a leading culprit in contributing to your weight and fat gain.

This is why "healthy" people are often "lean" people. I see evidence of this all the time with my own clients, not just in the research literature. I'm sure you have seen people who train all the time but don't control their diet very well, they try to think in terms of calories in versus calories out only, with little or no regard for the carbohydrate intake.

I have to say I don't see their bodies change a lot, where as there are other people who eat cleaner food, they eat some raw vegetables, they cook most of their food at home and avoid heavily processed foods with added chemicals including - colorings, preservatives, artificial flavors etc and there bodies reflect this. They don't come in the gym and have to workout hard, they are workingout smart using tighter control of their food.

We all know it's much easier to take the calories in during a blow out, than it is to work them off in the gym. In fact its practically impossible to get really lean and stay there unless you're healthy first. Fitness will only work for so long before your body will be unable to maintain the exertion and catabolism induced.

Click To Enlarge.
Those People Who Eat Cleaner Food Don't Have
To Workout Hard They Can Workout Smart.

Potential Hazards From Caloric Deficit:

If you do not provide your body with adequate nutritional support, you'll start witnessing sickness and run down symptoms from poor recovery from your training sessions. If you ignore this and continue, you will see problems with joints and bones or both and you may also start to see symptoms in the muscular and hormonal systems^6,7,13.

This leeching of nutrients from other body parts or other systems will only serve to weaken the whole - You! This makes it harder and harder to have the energy to work out regularly and keep the body in a healthy state where all systems are working synergistically to utilize fat metabolism.

Stress hormones from a stressed system use more glucose than fat and increase the need for stimulants and sugars that are not going to serve you well in the long run due to your higher sugar diet and your Insulin response.

Leeching of nutrients is another good reason to clean up your diet and stick to vegetable and some fruit based carbs. Scavenging necessary ingredients from other body parts is not a long term survival method; we should be always aiming to eat foods that revitalize our bodies, rather than our mouths.

If the body is without certain nutrients it has to choose between switching off certain processes temporarily or leeching what's needed from somewhere else in the body. This would mean further catabolism/ breakdown when you are already in a catabolic state from dieting and training. This puts a lot of stress on the body by asking it to provide further breakdown in another area to sustain itself, which is just more stress added to the system.

Now it's easy to see why the body might prefer to go into a complex preservation mode and preferentially start storing more energy as fat and break down the muscles as it is trying to "save" itself rather than allowing constant catabolism.

Click To Enlarge.
We Should Be Always Aiming To Eat Foods That
Revitalize Our Bodies, Rather Than Our Mouths.

Lack Of Need For Carbohydrates:

I also studied the research on how much depletion our livers receive overnight due to heavy brain activity during our sleep cycle. It was reported that only approx 27 - 30 grams of carbs overnight was used¹⁰. This is not a great deal of carbohydrate food when you consider what people regularly consume at the first meal of breakfast, never mind the rest of the day's intake.

Unless strenuous exercise or long periods of mental focus are applied you are simply not built to consume too much carbohydrate. Most people are simply burning a hole in their liver and muscles when they exercise by going hard and then replace it with their diet afterward. This means they are maintaining they're weight and fat loss at best!

These are the people who as soon as they stop exercising just balloon in size and weight as they can no longer store the carbs internally as we all know that once the liver and muscles reach full capacity the extra carbs are converted to fat. Unfortunately most carbohydrate foods we see are extremely low in nutrition, but their low cost and short preparation time make them very convenient to everyone.

Thus, avoiding these at all costs is a must if you're serious about getting the healthy body and lean definition you see in fitness magazines. Some fruits and all vegetables are a much better source of carbohydrates as they contain 1000's of nutrients and phytochemicals compared to breads, cereals and pasta¹¹.

A study I read recently described an apple as having 10,000 to 15,000 nutrients contained within it versus virtually none in a doughnut¹¹.

Taking a metabolic type assessment will help you sensibly reduce your carb intake and accurately determine which nutrients you need the most from the various fruits and vegetables as well as the sources that best suit your genetics for the 8 essential amino acids and 8 essential fatty acids that are vital to healthy functioning.

Recommended Articles Your Anabolic Powerhouse - Maximizing Your Insulin Response! Insulin is one of the body's most anabolic muscle-building hormones. More specifically, it's a hormone released by the pancreas in response to nutrient availability. Learn how this amazing natural hormone can promote muscle gain! Carbohydrate Typing: How To Use Carbs To Optimize Athlete Performance! We know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates... Here are a few facts and tips about carb loading, its importance, who benefits, and more. 3 Reasons For Ditching Post-Workout Carbs & Their Implications! Taking in carbohydrates in the post-workout period has long been seen as an essential component of your muscle-building regimen. As I research though, it seems that post-workout carbs will have no impact. Bibliography: http://en.wikipedia.org/wiki/Insulin Age (Dordr). 2009 Nov 11. [Epub ahead of print] Fontana L, Klein S, Holloszy JO. Effects of long-term calorie restriction and endurance exercise on glucose tolerance, insulin action, and adipokine production. Gregory D. Cartee; Katsuhiko Funai; Exercise and Insulin: Convergence or Divergence at AS160 and TBC1D1? Exerc Sport Sci Rev. 2009;37(4):188-195. http://en.wikipedia.org/wiki/Insulin#Synthesis.2C_physiological_effects.2C_and_degradation http://upload.wikimedia.org/wikipedia/commons/9/92/Suckale08_fig3_glucose_insulin_day.jpg William L. Wolcott & Trish Fahey. 2002. The metabolic typing diet: Broadway books Price, Weston A. June 2003. Nutrition and Physical Degeneration. Keats Pub; 6th edition Spenst LF, Martin AD, Drinkwater DT. Muscle mass of competitive male athletes. J Sports Sci. 1993 Feb;11(1):3-8. Wardlow, G.M., and Insel, P.M. 1995. The water soluble vitamins. In: Perspectives in Nutrition. 3rd edition. LM Burke, B Kiens, JL Ivy. 2004. Carbohydrates and fat for training and recovery. Journal of Sports Sciences Paul Taylor. 2008. Food Comparison: Apple vs doughnut. ptonthenet.com content Ferrannini E. Physiological and metabolic consequences of obesity. 1995 Sep;44(9 Suppl 3):15-7. Metabolism The Truth about Junk Food & Fast Food, Clinical Nutrition - YouTube Lecture Series. http://www.youtube.com/watch?v=PDw_SFGCzGE&feature=related