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FEMALE CHART
MALE CHART
DIET
CALORIES
SPICY CHICKEN
CHINESE CHICKEN
MEATBALLS
LOW FAT SAUSAGES
CORNED BEEF QUICHE
SHEPHERDS PIE
SPAGHETTI BOLOGNESE
MINCE MEAT RECIPE
TUNA QUICHE
FISH DISH
PRAWN PATE
SEAFOOD RECIPE
CITRUS SPINACH SALAD
CORN SALAD
COTTAGE LOAF
SLIMMING TIPS
EXERCISING
SAFE BACK EXERCISES
BACK EXERCISES
BACK PAIN
STRETCHING EXERCISES
PAIN RELIEF
CHIROPRACTIC
ALEXANDER TECHNIQUE
OSTEOPATHY
YOGA
MASSAGE
ACUPUNCTURE
REFLEXOLOGY
TESTS FOR BACK PAIN
SUPPLEMENTS
HELPFUL SUPPLEMENTS
MY EXERCISE PROGRAMME
INFORMATIVE WEB SITES
USEFUL ADDRESSES IN UK
QUIZ
LPs QUESTIONAIRRE
NUTRITIONAL QUIZ
CLOTHES and SHOES
2002 WEIGHT LOSS RESOLUTIONS
DIET AND FITNESS RULES
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| SUPPLEMENTS |
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| VITAMINS AND MINERALS |
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| VITAMIN A Is necessary to maintain healthy skin. Also plays a part in our ability to see in the dim light. Sources - lambs liver, spinach, carrots and cheese B1 THIAMIN Helps to release engery from food. Can help to repair and maintain the nervous system. Sources - brown rice, wholemeal bread and brazil nuts B2 RIBOFLAVIN Helps body to release energy from food. Repairs body tissues and maintains healthy mucous membrances i.e. nose and throat. Sources - lambs liver/kidney, sheep's heart or Marmite NIACIN Again helps body to release energy from food. Helps brain, nervous and digestive systems to function efficiently. Sources - lambs liver, peanuts, chicken breast B6 PYRIDOXINE Assists formation of antibodies. Required for growth and help to maintain the nervous system. Sources - Marmite, herrings, lambs kidneys or bananas B12 Required for formation of red blood cells, and help to maintain a healthy nervous system. Sources - lambs liver, tinned salmon or eggs C Helps maintain health skin, gums, teeth and blood vessels. Also helps absorption of iron from food. Sources - oranges, brussel sprouts, honeydew melon or green peppers FOLIC ACID Works with B12 to form red blood cells. Required for growth and maintenance of healthy nervous and digestive systems. Sources - lambs kidneys/liver, spinach or brussels sprouts D Helps the absorption of calcium which in turn maintains strong teeth and bones Sources - cold liver oil, herring, canned salmon or kippers E Helps maintain the proper function of the body. Is a natural antioxidant and helps to protect the body tissues. Sources - peanuts, canned tuna fish and spinach. IRON Vital part of the red blood cells with carry oxygen from lungs to body cells Sources - sheeps heart, black pudding, lambs kidney, dried apricots or spinach CALCIUM Together with phosphorous, calcium builds and helps maintain teeth and bones Sources - cheese, yogurt, milk or pilchards ZINC Necessary for growth or reproductive organs. Involved in develop- ment of healthy immune system Sources - lambs liver, crabmeat, stewed tripe, oysters or wholemeal bread |
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