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2. Bodybuilding: INDEX: Page No. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Motivation 4 Need 5 Basics 6 Beginner Workout: Month One 9 Beginner Workout: Month Two 11 Home Exercises 12 Beginner’s Guide to Cardio 18 Sample Meal 23 Rich Sources of Protein 24 Myths about diet Rich 27

3. 1 Motivation What to do to motivate yourself for exercising? ⇒Set goals for progress in exercise ⇒Start slowly ⇒Become a student and read more about exercising habits ⇒Make a training log and stick to it. ⇒Exercise daily and make a habit ⇒Reward yourself for the hard work done.

4. 2 Need Gear up before starting exercising, and make you have arranged for the following: ⇒Have cotton clothes ⇒Proper sport shoes ⇒Gloves ⇒Towel to wipe out sweat ⇒Water bottle ⇒Music which makes to happy

5. 3 Baiscs All the following points should be read and taken care of before starting the 2 month muscle building program: ⇒Warm up by performing the same activity at a lower level of intensity: i.e. walking on a treadmill before jogging, and cool down by doing the same. ⇒For maximum fat-burning, you must raise your heart rate. It may take 10 minutes to get it up there, but once you do, keep it in that range for the duration of your session. ⇒Don’t overdo: Beginners should start off with low-intensity training and work to improve over time. You know you’re overdoing it when you feel dizzy or faint, you’re sweating profusely, or if you experience pain. If you experience any of these symptoms, slow down and stop. Take in fluids and walk to drop your heart rate safely. If any of the above symptoms persist, see your doctor. ⇒Set realistic short and long-term goals. Keep a training log to monitor your progress. ⇒The muscles grow after you workout. So sleep and give proper rest to your body in this duration.

6. ⇒Do not workout more than twice, for the same body part in a week and give it time to grow. ⇒Try cooling your body faster after workouts. Before you train: Warming Up and Stretch your body ⇒A general warm-up consists of 5 – 10 minutes of low intensity cardiovascular activities, which should cause you to break a light sweat. Always warm up before you stretch. ⇒Move slowly and don’t bounce while you stretch, and never hold your breath. Exhale as you stretch. ⇒Stretching after your training session helps bring you back to resting state and prevent muscles soreness and stiffness ⇒Don’t work a muscle group if it’s still sore from the previous workout.

8. 4 Beginner Workout: Month One First set in your mind that you have to exercise for 15 minutes on daily basis. Divide the total workout as per the days. Day Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Body Part 1 Wrist Triceps Abs Wrist Triceps Abs Chest Body Part 2 Biceps Chest Shoulders Biceps Chest Shoulders Biceps Start your routine workout with larger muscles group. i.e. Legs, Chest, Back, biceps, triceps, and so on. Make sure that you take the sets as slowly as possible and if required take rest in them. Do not push your body more than resistance power. Make sure that you do not hurt yourself in this process. The rest time between the sets should not be more than 30-60 seconds. Instead of moving more weight, select a lighter resistance, feel the muscles contract and relax on every repetition, and move through a complete range of motion with the correct form.

9. Bodypart Biceps Triceps Chest Abs Legs Calves Wrist Shoulders Exercise standing curls Dumbbell overhead extension Pec Deck Flye Crunch Lying leg curl Stadning Dumbbell calf raise Up and Down movement Rod above head Flye Sets 2 2 2 2 2 2 2 2 Repetitions 10 -15 10 -15 10 -15 10 -15 10 -15 10 -15 10 -15 10 -15

10. 5 Beginner Workout: Month Two Remember workout is a stimulus for muscles growth, but muscle actually grows at rest, not which you are in the gym. Practice correct form of exercising the very starting. Learning it right the first time is easier than adjusting poor form after months of training. Day Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Sunday: Body Part 1 Wrist Triceps Abs Wrist Triceps Abs Chest Legs Body Part 2 Biceps Chest Shoulders Biceps Chest Shoulders Biceps Calves Bodypart Biceps Triceps Chest Abs Legs Calves Wrist Shoulders Exercise standing curls Dumbbell overhead extension Pec Deck Flye Crunch Lying leg curl Stadning Dumbbell calf raise Up and Down movement Rod above head Flye Sets 3 3 3 3 2 2 3 2 Repetitions 15 - 20 15 - 20 15 - 20 15 - 20 15 - 20 15 - 20 15 - 20 15 - 20

11. 6 Home Exercises Alternate Dumbbell Curl With your upper arms by your sides, palms facing in, flex your biceps on one arm to bring the dumbbell towards your shoulders, twist your wrist as you lift so that at the top, your palm face up. Reverse the movement, twisting your wrist back to the starting position at the bottom. Then complete a repetition with other arm. Completing the move for both arms constitutes one full repetition. Mistake to avoid: Bringing your elbow forward as reaches the top, your upper arm should remain almost only the forearm motion. Standing EZ-Bar Curl the dumbbell stationary, should be in Grasp underhand, width grip, lock your upper arms by your sides and, swinging from lower back, curl the bar toward your shoulders. Squeeze your before lowering weight and repeat. Mistake to Letting your flare from your sides for leverage. rod with shoulder- and without your biceps the Avoid: elbows

12. Crunch Lie faceup, keep your legs bent and your feet on the bench. Support, but don’t pull or push, your head with your hands while you contract your abs to lift your shoulder blades just a few inches off the bench. Exhale, squeeze your abs and lower your shoulders. This exercise can also be done on the floor. Mistake to Avoid: Locking your feet under a bench, which increases pain and reduces muscle growth. Reverse Crunch Lie faceup on a flat bench with your hips and knees bent. Grasp the bench behind your head with both hands. Keeping the angles in your hips and knees fixed, contract your abs to pull your hips upward until your lower back is a few inches off the bench. Hold for a moment, then lower and repeat. Mistake to Avoid: Pulling with your arms to initiate the movement instead of flexing your abs to lift your body.

13. Back Pull-Dow n to front Adjust the seat so your thighs fit snugly under the kneepad, feet flat on the floor. Grasp the bar with a wide overhead grip. Form an arms- fully extended position, pull the bar toward the tip of your chest, elbows coming down and back. Squeeze your shoulder slowly returning to the starting position. Mistake to Avoid: Not keeping your lower back slightly arched throughout. together before Bent-Over barbell Row Keep a slight bend on your knees at a 30-45 degree angle to the floor, while maintaining the natural arch in your lower back by holding your head up. Grasp the bar with a shoulder-width, overhead grip and lift the bar into your lower midsection, shoulder back on the ascent. Then reverse the movement, controlling the bar on the descent. Mistake to Avoid: For the back muscles to work, the shoulders must move, if you’re weight, you won’t be able to flex your shoulder blades back. If this is the case, drop the weight and do it right, again. moving your using too much

14. Calves Standing Dumbbell Calf Raise Stand holding a dumbbell at your side and holding wall, raise your heel up and down slowly. Complete all reps for one leg before switching other leg. Mistakes to Avoid: Repeating too quickly, Go squeeze. It’s not the amount of weight you lift but the number of times you do. Remember the growth comes from the burn. slow and Chest Flat-Bench Dumbbell Press Lie faceup on a flat bench, feet planted on the floor, with a dumbbell in each hand above your chest, arms extended. Bring the dumbbells down and out slightly to mid-chest level, pause and press them back up toward each other, straightening the arms, but not locking your elbows at the top. Mistake to Avoid: Not keeping your elbows out to the sides. Bringing the elbows closer in to the sides gets your triceps more involved in the movement than you want them to be.

15. Seated Barbell Press Sit down at a military press station and plant your feet, thighs parallel to the floor. Reach up, lift the bar from the supports and lower it straight down and directly in front of your face (slowly), touching you clavicles. Your elbows should point straight down. Pause briefly before reversing the motion, stopping just short of elbow lockout at the top. Mistake to Avoid: Stopping the motion short of the bottom position. Dumbbell Lateral Raise Stand and hold a pair of dumbbells in front of your thighs, (low weight) palms facing each other. With your elbows slightly bent and locked in this position, lift the weights up and out to your sides until your hands and elbows shoulder height. are about Mistake to Avoid: Leaning backward as you lift to generate momentum.

16. Triceps Dumbbell Overhead Extension Sit on a flat bench or a low-back chair. Lift a dumbbell overhead (low weight), cupping the inside edge of the top of the weight with both hands with a tight grip. From an elbows-extended position, slowly lower the dumbbell down behind your head, stopping just short of allowing the weight to touch your neck then reverse, squeezing your triceps when extending your elbows fully at the top. Mistakes to Avoid: Letting your elbows flare out to your sides too much, try to keep them facing forward.

17. 7 Beginner’s Guide to Cardio Benefits of Aerobic Exercise Cardio (aerobic) exercise is a vital part of any training program. Cardio helps the body burn fat as fuel, improves cardio respiratory health, reduces stress, helps reduce blood pressure and cholesterol levels, and increases bone density and energy. Activities to choose from include cycling. NUTRITION GUIDELINES Week 1: Assess Yourself Make a note of all you eat, what you eat, the number of times you eat, how much you eat and how hungry you are when you eat it. Take note of how our schedule affects your diet. When do you get hungry? As per above write down three goals for yourself. Is there a bad habit you'd like to break. Do you go eight hours without eating? Is there a single fresh vegetable in that three-day food dairy?

18. Week 2: Eat More Frequently Divide what you’re currently eating into pieces and spread them thoughout the day. Instead of thinking only three as breakfast, lunch and dinner, start thinking meal 1, meal 2, meal 3, meal 4, and if possible meal 5. Going 5-7 hours between meals makes you less likely to lose fat, as body tends to store fat and less likely to gain muscle. Depending on your goals, these meals should range between about 400- 700 calories, but do not get too hung up on calories yet. For now, just concentrate on getting in the habit of eating every 3-4 hours. Week 3: Increase Your Protein Intake Without enough protein, you can tender the growth of your muscle. If you’re working out intensely most days of the week, you need 0.8 grams of protein per pound of your weight. The following are some good Non-Vegetarian Protein sources: Food ½ cup tuna 3½ oz. chicken breast 4 oz. lean ground beef 4 oz. salmon 1 whole egg/ 1 egg white ½ cup low-fat cottage cheese 1 28-gram scoop protein powder (Values may vary depending on brand) Grams of Protein 6.3/3.5 26 30 28 25 16 22

19. To get enough protein in a given day, a 150 pound person diet might include: To get enough protein in a given day, a 150-pound person’s diet might include: Breakfast – 2 egg Mid-morning meal-protein shake Lunch-tuna (on sandwich) Dinner – chicken burrito w/beans 20gms 22gms 26gms 35gms Week 4: Change Your Carbs

20. Week 5: Change Your Portions Portion size is the simplest method of weight control and much easier than counting calories. If you want to lose weight, stick with portions that fit in your palm, as following: One serving meat or fish Deck or cards One serving rice or pasta Tight fist A baked potato Computer mouse One serving of Cheese Four dice One serving of butter or other fat Thumb tip Week 6: Limit Saturated Fat Some dietary fats are far more desirable than others. Here’s a sheet to get you started: Good for Y ou FAT Sources Nuts Olive Oil Canola Oil Peanut Butter Avocado Use only w hen no option Butter Sour cream Partially hydrogenated Oil Coconut Oil Whole milk and cheese

21. Week 7: Drink like a Fish More than half of your body is made up of good old H2O, which lubricates your cells, regulates body temperature and affects your exercise performance, among many other functions. The easiest way to monitor your fluid intake is urine color and volume. The lighter and the more of it, the better. If it’s dark and concentrated, you need to drink more. For optimal performance and recovery, drink 2 cups of water before, during and after exercise. Week 8: Eat Good food Eating clean staple foods is a good habit and has to be maintained for a good body. Few of them are as below: ⇒Egg whites ⇒Lean ground beef/chicken breast ⇒Salmon/Tuna of other fish ⇒Potatoes/yams ⇒Whole-grain bread of pasta ⇒Low fat of fat free milk, cheese, yogurt ⇒Fresh vegetables and fruit ⇒High fiber cereals

22. 8 Sample Meal

23. 9 Rich Sources of Proteins 1) NUTS: - Nuts (such as almonds, cashews, ground nuts and peanuts) are all very rich in protein and available from the majority of food stores. Plus, they are suitable for both vegetarians and non-vegetarians. 2) SOY A PRODUCTS: - These include soy milk, soy yoghurt, tofu and even soy protein supplements. Soy products (particularly tofu) are increasingly becoming available in the major food stores and can also be purchased online. Although most soy products are aimed at vegetarians, they are suitable for non-vegetarians also. 3) DAI RY PRODUCTS: - Dairy products include eggs, milk, cheese and yoghurt. They are one of the best sources of protein available with eggs and milk having a very high biological value (a value that measures how well the body can absorb the protein). Plus, dairy products are a fantastic option for vegetarians and non-vegetarians alike. Furthermore, they are available in a wide variety of locations including your local store. 4)LEAN FI SH AND MEATS: - Lean fish (such as cod, salmon and tuna) and meat (such as beef, chicken and lamb) are very rich in protein. Although they are not suitable for vegetarians, non-vegetarians should definitely consider adding more meat to their diet if they feel they are not consuming enough protein. Leans fish and meats can be purchased from most grocery stores and specialist butcher shops.

24. 5) PROTEI N SUPPLEMENTS: - Protein supplements come in many forms including bars, drinks, powders and shakes. There are also many types of protein supplement including; whey, miscellar casein, egg and soy, with whey being the most popular. Although, protein supplements are not as readily available as the foods listed above, they are highly convenient. Protein supplements can be purchased from specialist health shops and from multiple online stores. The I mportance or Protein Protein is essential to human health. Our bodies—hair, muscles, fingernails, and so on—are made up mostly of protein. As suggested by the differences between our muscles and our fingernails, not all proteins are alike. This is because differing combinations of any number of 20 amino acids may constitute a protein. In much the same way that the 26 letters of our alphabet serve to form millions of different words, the 20 amino acids serve to form different proteins. Amino acids are a fundamental part of our diet. While half of the 20 can be manufactured by the human body, the other 10 cannot. These "essential amino acids" can easily be provided by a balanced vegan diet. How Much Protein? As babies, our mothers' milk provided the protein we needed to grow healthy and strong. Once we start eating solid foods, non-animal sources can easily provide us with all the protein we need. Only 10 percent of the total calories consumed by the average human being need be in the form of protein. The Recommended Dietary Daily Allowance for both men and

25. women is 0.8 grams of protein for every kilogram (2.2 pounds) of body weight.3 People with special needs (such as pregnant women) are advised to get a little more. Vegans should not worry about getting enough protein; if you eat a reasonably varied diet and ingest sufficient calories, you will undoubtedly get enough protein. Protein deficiency, or "kwashiorkor," is very rare in the U.S. and is usually diagnosed in people living in countries suffering from famine.4 By contrast, eating too much animal protein has been directly linked to the formation of kidney stones and has been associated with cancer of the colon and liver.5,6 By replacing animal protein with vegetable protein, you can improve your health while enjoying a wide variety of delicious foods. Here are some examples of vegetarian foods w ith high sources of plant protein: PROTEI N I N LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas PROTEI N I N GRAI NS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Wheat germ, Wheat, hard red, Wild rice VEGETABLE PROTEI N: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini PROTEI N I N FRUI TS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon

26. 10 13 Myths about Diet Some myths originated in our childhood, others were started by magazines and TV programs decades ago. So here are the top 13 myths about your diet. 1. There is little good in frozen or canned fruit and vegetables. It is astonishing, but frozen and canned fruit and vegetables can sometimes turn out to be better for you than the fresh ones since they are frozen or canned right off the field. As we all know, an immediate freezing is one of the best ways to preserve vitamins. And fresh produce has to travel a long way before it makes it to the store. In order for the vitamins to survive till the moment they get into your body we should unfreeze the produce as soon as we possibly can and cook it in water only. Canned corn, apricots and gooseberries contain no less vitamin C than their freshest version. The trick is to pick out not the ones that are canned in marinade or syrup, but rather the ones that are canned in water or their own juice without any added sugar or artificial colouring agents. 2. Drinking wine every day is a sure way to become an alcoholic! As a matter of fact, quality wine can protect your body from bacteria, stimulate the digestive gland's function and the production of hydrochloric acid which balances the acidity level. For example, the popular tradition to follow oysters with wine has emerged because of the fact that this delicacy is often contaminated with colibacillus, and there is no other

27. method to neutralize these bacteria that would be more pleasurable. Also when you are travelling to tropical countries, adding a little bit of wine to your drinking water will help you prevent problems with your stomach or intestines. Wines are classified according to their effects: white dry wines are recommended if you have atherosclerosis, red table wines are great at toning you up, and muscat wines act like sedatives. Hence, we should make it a rule to drink half a glass of wine at dinner (you can dilute it with water) in order to combine business with pleasure. 3. Eating right before going to bed is unhealthy. The work day of a modern person has a tendency to end later in the evening when seemingly dinner is strongly not recommended. However, the dieticians have recently discovered something that is good news for those of us who like to have late dinners. There has been a survey done involving thousands of men and women: half of them were eating as late at night as they wanted to, and the other half was not allowed to eat anything after 6pm. It turned out that after two years of this experiment the participants of the first group did not gain an ounce of extra weight. In other words, as the result of this research it has been proven that the time of your meals does not have any effect on the process of losing weight! Thereby, night raids on the fridge are no longer forbidden, although there is still one condition: instead of reaching for doughnuts and fried chicken in the middle of the night, go for low-calorie yogurts, fruit and vegetables. It is even permissible to drink white wine. In other words, the quality and quantity of the food you choose for your dinner is more important than whether you eat it at 6pm or at midnight. Furthermore, the doctors assert that we should eat before going to sleep since the acid required to digest food is produced by our body at night and it should not

28. irritate the mucous membrane of our stomach. The same doctors strongly advise to give preference to dairy products right before sleep. 4. It is good to chew gum after you eat. In spite of the mass advertising, the dentists are not too excited about gum. Although it does indeed refresh your breath, it is hardly a means of hygiene of the oral cavity. Scientific data about positive effects of gum on the teeth's condition is true only for a limited range of gum containing fluoride. Gum containing sugar is equal to candy when it comes to the calorific value and destructive impact on enamel. As far as the rest of types of gum, you should know how to chew gum correctly, when and how long in order to avoid damaging the periodontium tissues. It is recommended to chew gum no more than 3 times a day for no longer than 3 minutes. Note that chewing gum for a long time causes an excess amount of gastric juice and since there is no food that actually goes into the stomach it can harm its mucous membrane. 5. Eggs contain a lot of cholesterol. Our grandfathers and grandmothers, who used to be big fans of eggs when they were young, restrict themselves from having this dish for breakfast as they get older fearing that their cholesterol level will increase. Similar threats have been all over newspapers and magazines devoted to health topics in the last decade. However, scientists today say that it's not the eggs that are to blame but the saturated fat that is practically lacking from them. Therefore one egg a day is permissible to anyone, especially since eggs are a source of protein and if meat and fish are not very frequent in your daily diet then you should definitely give eggs more importance. Besides an egg has a very low amount of calories - on average about 60 kcal. It also has a ton of nutrients: vitamins C, B, D, and E, iron, phosphorus, iodine, and even zinc. And if you are so concerned about the cholesterol level in your blood,

29. then you can control its balance independently by consuming a large amount of foods rich in starch such as rice, pasta, fruit and vegetables. 6. Pasta is the main enemy of a thin waist. Over the last several decades this myth has been depriving the ladies who were trying to stay slim like a pencil of one of the biggest delicacies - pasta. They wouldn't even believe the graceful Sophia Loren who has been urging the ladies to go ahead and fearlessly devour the Italian delicacy. Today dietitians all over the world repeat what the actress has been saying and recommend including whole wheat pasta into our daily diets. Pasta does a great job filling you up and even a pretty big portion of it has a low amount of calories. On top of that 100 grams of good quality pasta contains 13 grams of protein and only 1 gram of fat. And of course there is a variety of nutrients in this overseas delicacy: B vitamins, which lower the fatigue, vitamin E, cellulose, which contributes to getting rid of toxins. 7. The fat contained in nuts leads to excess weight. Most of us are convinced that fat foods are of no benefit. Unfortunately, quite often we can find nuts, including almonds, on the black list. However dietitians assure us that almonds have more benefits than harmful effects. If you regularly consume unsalted nuts then by nourishing our bodies with vitamin E we can slow down the body's aging. Besides almonds, similar to olive oil, contain monounsaturated fat as well as magnesium, which makes arteries healthy, and potassium, which lowers the blood pressure. American scientists have discovered that eating almonds decreases the risk of heart diseases. As far as the main reason of doubts - the stoutness almonds supposedly cause, strangely enough you can actually lose weight if you substitute other fat foods in your daily diet with almonds and maintain a low-calorie fruit or vegetable diet overall.

30. 8. Sweeteners are way less harmful than sugar. The reality actually turned out to be different. If used for a long time some components of sweeteners have a negative effect on our health: acesulfame provokes a crisis if you suffer from heart failure, and cyclamate - if you have any kidney problems. Besides almost all artificial sweeteners have a bile- expelling effect and therefore people who suffer from illnesses of biliary routes, for example cholecystitis, can experience a worsening of their condition. As far as natural sugar replacements (fructose, xylose, sorbitol) when it comes to their calorie content they are equal to the original. Fructose is considered the most innocent, since it has the least negative side effects compared to the rest of sweeteners. 9. Snacking right before a big meal is bad. Since early childhood we remember as our mom would scold at us for sneaking a bite shortly before an actual meal. However if it's still a long time before dinner but you are already starving, you can allow yourself a couple of snacks that you do not have to cook, all you need are the proper products on hand. The first ideal method to take an edge off your hunger is to have some grapes or a couple slices of cheese. They contain calcium and useful acids. The second sure choice is ham with carrots and celery. You can stock up on bags of raisins or other dried fruit that should be followed by a glass of orange juice, which contains a lot of vitamin C that will help your body digest the iron that grape is so rich in. 10. Chocolate can only cause trouble. Those of us who love chocolate do not have it easy with all the stories about how unbelievably fast you gain weight after even one chocolate bar and how much acne you get on your face after just a couple of candies. In reality chocolate is very beneficial. First of all, cocoa beans contain a special substance that improves the function of heart and vessels. Thanks to this substance your blood

31. pressure goes down, the blood's coagulation improves, and any inflammation processes stop. Secondly, chocolate contains an anti- infective agent that suppresses the development of bacteria that cause dental cavities. Thirdly, the amino acid contained by chocolate contributes to serotonin's production, which is also known as the hormone of happiness. The only thing that all the specialists emphasize is that we should give preference exclusively to dark bitter chocolate, which contains minimum 75% of cocoa. 11. Ice cream only leads to sore throat, extra pounds and bad teeth. Ice cream has always been taboo because of its consequences such as toothache, sore throat and so on. However, it is ice cream that is referred to by the doctors as the sweet psychologist. Ice cream takes us back to the serene childhood. And the natural tranquilizer called tryptophan found in cream calms down the nervous system. We shouldn't be scared of a toothache: the unpleasant sensations, which are caused by eating ice cream, are just a reaction to its low temperature. And even the sore throat is only a myth from childhood - adults are actually advised to eat ice cream as a preventative means against sore throats. 12. Eating raw food is a great way to lose excess weight and improve your health. Eating raw food does have a lot of benefits: there are more vitamins that the body receives, our body cleanses itself faster, and the weight goes down. However, the flip side of eating raw foods is not so bright. In order to become a raw food eater you need to be absolutely healthy - if you have any deviations from perfect health such as allergies or colitis, eating raw food is strictly prohibited. The cellulose of raw fruit and vegetables negatively affects the mucous coat of esophagus (an organ, through which food passes to the stomach) and the acids they contain destroy the enamel of the teeth. And although a certain portion of

32. nutrients dies in the process of cooking, our body digests the vitamins that remain after thermal processing ten times better, for example carotene from carrots. Such vegetables as eggplants and beans contain poisonous elements, which become harmless only after being processed in high temperatures. Dietitians recommend practicing eating raw foods as a preventative technique - on average it should last no more than 1-2 weeks. 13. Beer leads to gaining weight. Choosing between wine and beer we often give preference to the first due to one simple reason - fear of beer belly. However, as strange as it is, beer is not that high in calories: 40-50 kcal for 100 ml is not the highest ratio out there (for example, soda pops have the same calories ratio). Plus good quality beer practically does not have any sugar or fructose, which negatively affect our body compared to soda pops that are abundant in it. Beer, if consumed in moderation, can actually be a beneficial product. If you limit yourself to one glass of beer a day, you can stimulate the gastrointestinal tract's function (the system by which ingested food is acted upon by physical and chemical means to provide the body with nutrients it can absorb and to excrete waste products), slow down the body's aging and lower the risk of cardio- vascular illnesses. And by the way, doctors in middle Ages used to cure toothache with beer, you just had to rinse your mouth with a slightly heated up liquid.