Dietary Reference Intakes or Essential Arms

Dietary Reference Intakes: The Essential Guide to Nutrient Requirements

Author: Institute of Medicin

Widely regarded as the classic reference work for the nutrition, dietetic, and allied health professions since its introduction in 1943, Recommended Dietary Allowances has been the accepted source in nutrient allowances for healthy people. Responding to the expansion of scientific knowledge about the roles of nutrients in human health, the Food and Nutrition Board of the Institute of Medicine, in partnership with Health Canada, has updated what used to be known as Recommended Dietary Allowances (RDAs) and renamed their new approach to these guidelines Dietary Reference Intakes (DRIs). Since 1998, the Institute of Medicine has issued eight exhaustive volumes of DRIs that offer quantitative estimates of nutrient intakes to be used for planning and assessing diets applicable to healthy individuals in the United States and Canada. Now, for the first time, all eight volumes are summarized in one easy-to-use reference volume, Dietary Reference Intakes: The Essential Reference for Dietary Planning and Assessment. Organized by nutrient for ready use, this popular reference volume reviews the function of each nutrient in the human body, food sources, usual dietary intakes, and effects of deficiencies and excessive intakes. For each nutrient of food component, information includes:

Estimated average requirement and its standard deviation by age and gender.

Recommended dietary allowance, based on the estimated average requirement and deviation.

Adequate intake level, where a recommended dietary allowance cannot be based on an estimated average requirement.

Tolerable upper intake levels above which risk of toxicity would increase. Along with dietary reference values forthe intakes of nutrients by Americans and Canadians, this book presents recommendations for health maintenance and the reduction of chronic disease risk. Also included is a Summary Table of Dietary Reference Intakes, an updated practical summary of the recommendations. In addition, Dietary Reference Intakes: The Essential Reference for Dietary Planning and Assessment provides information about:

Guiding principles for nutrition labeling and fortification

Applications in dietary planning

Proposed definition of dietary fiber

A risk assessment model for establishing upper intake levels for nutrients

Proposed definition and plan for review of dietary antioxidants and related compounds

Dietitians, community nutritionists, nutrition educators, nutritionists working in government agencies, and nutrition students at the postsecondary level, as well as other health professionals, will find Dietary Reference Intakes: The Essential Reference for Dietary Planning and Assessment an invaluable resource.

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Essential Arms: An Intense 6-Week Program

Author: Kurt Brungardt

Want rock-hard biceps? Start doing squats!

Think we're kidding? Think again. In easy-to-follow, step-by-step format, best-selling fitness author Kurt Brungardt unveils some surprising new ways to build bulging, world-class arms. Brungardt draws on the latest in biophysical and nutritional research to present you with a 6-week plan that targets your arms while still giving you a challenging total-body workout. Whether you're a beginner or already halfway to Schwarzenegger-dom, Brungardt will have you popping veins in no time.

YOU'LL LEARN:

* How to schedule your meals and workouts
* The secret to really isolating your arms in exercises
* Routines that result in bigger muscles, not tired ones
* How to put your own male hormones to work for you
* A stretching program that will always keep you limber

Table of Contents:

INTRODUCTION	6
PART ONE: STARTING UP
Chapter 1: Essential Arms Plan	11
Chapter 2: Essential Facts	13
PART TWO: EXERCISE ESSENTIALS
Chapter 3: Essential Aerobics	21
Chapter 4: Essential Physiology	23
Chapter 5: Essential Flexibility: Stretches	28
Chapter 6: Essential Principles	35
Chapter 7: Essential Techniques	40
PART THREE: THE CORE PROGRAM
Chapter 8: Essential Knowledge	51
Chapter 9: Essential Basics: Level One	57
Chapter 10: Essential Buildup: Level Two	69
Chapter 11: Essential Accomplishment: Level Three	84
PART FOUR: BEYOND THE CORE PROGRAM
Chapter 12: Essential Maintenance	101
Chapter 13: Essential Advanced Routines	104
Chapter 14: Essential Long-Range Plan	136
INDEX	139