How To Calculate Your Heart Rate! When you're doing cardio to burn fat, you want to stay in the range of 6. If the goal is to increase stamina and aerobic capacity, you aim for 8. Piece of cake, everyone knows that. But how do you determine your maximum heart rate? For decades, the formula has been pretty simple: 2. At 5. 5 years of age should have 2. Problem is, the guy is closer to a heart rate of 1. How to Target Your Heart Rate & Get Into. How to Target Your Heart Rate & Get Into the Fat. It tells you your routine and maximizes your fat burn heart rate. Your target heart rate for fat burning is. How to Calculate a Working Heart Rate. Here are seven easy-to-follow steps that will help you calculate your ideal heart-rate. Your heart rate during aerobic training that will most efficiently burn fat. Heart rate calculator for weight loss, fat loss exercise and training. The Karvonen method factors in resting heart rate (HRrest) to calculate target heart rate. And if Bush's real max heart rate is about 8% off from the standard formula, doesn't that mean that your so- called 7. Harvard's Men's Health Watch published an explanation last year that sheds some new light on this matter. A couple of Colorado scientists did some exercise test reality checking and reviewed the results of 1. Based on the this real- life data they came up with a new formula: Maximum heart rate = 2. This should apply to all healthy men and women between 1. Now, president Bush is in exceptionally good health for his age and still exceeds his predicted maximum. Nonetheless, it appears the new formula is more accurate. Simple Target Heart Rate Calculator. Using the 2. 08 - (0. The Karvonnen formula is more advanced since it also takes into account your resting heart rate. This is your heart rate at complete rest. To determine this, take your pulse for 6. For your age, use a whole year. Click on the Calculate button, and it will calculate your target heart rate or that percentage. So, in practicality, what does this mean? The difference is the greatest for young and elderly people; people in the mid- forties will get the same numbers as with the old formula. However, if you're 2. That makes a difference when you're setting up the treadmill next time you're doing cardio. For a 6. 5- year old, the max heart rate is 1. Age Old Max New Max. The Fat Burning Zone is a.
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From Laura Prepon, star of Orange is the New Black, and integrative nutritionist Elizabeth Troy comes The Stash Plan, a 21-day plan that combines the latest. Clean Salads and Salad Dressings. Recipes for Clean Salads and dressings using Clean Diet ingredients. The 2. 1- Day Plan to Detox, Fight Inflammation, and Reset Your Body: Amie Valpone, Mark Hyman: 9. Amazon. com: Books“Amie approaches detoxification and optimal health from a genuine place.
She has struggled with toxicity and many of its health- robbing ramifications. Along the way, she’s developed a road map she shares in this groundbreaking book that can also help you heal your health, your weight, and your life.”—from the Foreword by MARK HYMAN, MD, nine- time #1 New York Times best- selling author “I admire and respect Amie’s healthy approach to clean eating and love the recipes and photography in this book! A huge help for people who want to live a healthier lifestyle, but don’t know where to start.”—GINA HOMOLKA, creator of Skinnytaste. New York Times best- selling author of The Skinnytaste Cookbook “Eating Clean is filled with delicious anti- inflammatory recipes and practical solutions to help reset your body and reclaim your health. Amie has the courage to share her authentic journey from chronic illness to vitality: She’s an inspiration. Her contagious enthusiasm, passion, and glowing energy come through on every page. This book is a must- have in your anti- inflammatory kitchen.”—FRANK LIPMAN, MD, New York Times best- selling author of The New Health Rules “In Eating Clean, Amie Valpone nails the simple truth that food is at the heart of our well- being. As someone, much like Amie, who has struggled with conventional treatment of an auto- immune disease, I can attest to the healing power of food. In this age of overly processed food, excessive prescription medication, and so- called quick fixes, it’s so wonderful to hear Amie’s courageous voice inspiring us to return to a cleaner, more natural way of taking control of our health!”—SEAMUS MULLEN, award- winning chef, restaurateur, cookbook author, and wellness advocate “Everything is changing when it comes to the health of our families. The escalating rates of food allergies, asthma, autism, diabetes, obesity, and cancer are changing how we view food. Eating Clean is a cookbook for a healthy life! With resources, tools, and a strong and gentle hand, it is a valuable resource for those on the road to recovery.”—ROBYN O'BRIEN, analyst, mother, and author of The Unhealthy Truth. Causes of her poor health appeared to center on systemic accumulation of heavy metals and Lyme disease, among other disorders. To blaze a trail back to good health, Valpone successfully cleansed her body of toxins and jettisoned dairy products and gluten. She also rejected processed foods and anything pulled from a can. This sort of diet demands home cooking for virtually every meal. In the process, Valpone became expert at finding foods that met her requirements for both good health and satisfying flavors. She sought out obscure, nonstandard ingredients that promised anti- inflammatory benefits. The hundreds of recipes she advances may repudiate whole classes of edibles, but she is meticulous to keep her cooking flavorful and appealing by including many carefully sourced nuts, seeds, oils, fruits and vegetables. How Many Calories Do I Burn? The big question of the day is how many calories do you burn when doing the 2. This guide will tell you how to estimate your own calorie burn and also show you how I use my workout schedule to track my progress.> > Read reviews about the 2. Day Fix Program on Amazon! Unfortunately, burning 4. Either my 6 pound dumbbells or my 1. Over time the workout should become easier for you so your calorie burn might increase if you are pushing harder or decrease if the workout is becoming too easy for you. Day Fix Workout 1: Total Body Cardio Fix – Calories Burned. Here is a screenshot of one of the days I did for this total body cardio workout. The HR 2 version is the best option because you get a more accurate reading of your calories burned since your heart rate is being measured at the same time. How can a bracelet monitor your calories burned each day or per workout without monitoring your heart rate and seeing it increase as you do your exercise routines? A lot of people complain about fitness trackers because they aren’t that pretty or fashionable. Not only because it can be worn as a necklace, bracelet or belt clip, but because it helps track more than just calories burned. It’s basically an all- around health and well- being tracker and is genuinely authentic “smart jewellery”. The only downside for me personally is that you need to wear a chest strap to monitor the heart rate where as my Fit. Bit is wrist based. It also includes a build in pedometer and monitors your heart rate based on the type of activity you are doing. Please let me know in the comments below which you prefer and how many calories you are burning on average and if you are having success using the 2. I’d love for us to share results so we can get a nice average for those who don’t have a fitness bracelet or are unable to get one! LipoB Injections Atlanta LipoB Injections at Look Young Atlanta. Lipo B Weight Loss Injections in Atlanta are a safe way to help you lose weight quickly and effectively.We believe that the true way to keep weight off is by making the proper lifestyle changes and understanding what is good and bad to eat. We also understand that an individual’s weight loss journey is not always an easy process. That is why we offer prescription weight loss medications; weekly one on one weight loss counseling, Lipotropic/B1. Learn how lipotropic injections for weight loss work, and discover how YOU can use them to lose excess weight. 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Considering taking a vitamin or supplement to treat Weight loss? Below is a list of common natural remedies used to treat or reduce the symptoms of Weight loss. Follow the links to read common uses, side effects, dosage details and read user reviews for the drugs listed below. Your search for Weight loss returned 7. Vitamin A - Wikipedia. This article is about the family of vitamers. For the form usually used as a supplement, see Retinol. The retinol form functions as a storage form of the vitamin, and can be converted to and from its visually active aldehyde form, retinal. All forms of vitamin A have a beta- ionone ring to which an isoprenoid chain is attached, called a retinyl group. Both structural features are essential for vitamin activity. Alpha- carotene and gamma- carotene also have a single retinyl group, which give them some vitamin activity. None of the other carotenes have vitamin activity. The carotenoid beta- cryptoxanthin possesses an ionone group and has vitamin activity in humans. Vitamin A can be found in two principal forms in foods: Retinol, the form of vitamin A absorbed when eating animal food sources, is a yellow, fat- soluble substance. Since the pure alcohol form is unstable, the vitamin is found in tissues in a form of retinyl ester. It is also commercially produced and administered as esters such as retinyl acetate or palmitate. UNICEF regards addressing vitamin A deficiency as critical to reducing child mortality, the fourth of the United Nations' Millennium Development Goals. A primary vitamin A deficiency occurs among children and adults who do not consume an adequate intake of provitamin A carotenoids from fruits and vegetables or preformed vitamin A from animal and dairy products. Lose weight and get stronger with these fast weight loss and workout tips. Amsa Fast 42 Capsules Orlistat 120 mg Price $49.99 Free Shipping on Orders of $75 or More. Amsa fast is a fat blocker which main ingredient is. Lindeza Orlistat weight loss pills for women and men block nearly 30% of the fats in food. Orlistat prevents your body from absorbing the fat from the food you eat. Early weaning from breastmilk can also increase the risk of vitamin A deficiency. Secondary vitamin A deficiency is associated with chronic malabsorption of lipids, impaired bile production and release, and chronic exposure to oxidants, such as cigarette smoke, and chronic alcoholism. Vitamin A is a fat- soluble vitamin and depends on micellar solubilization for dispersion into the small intestine, which results in poor use of vitamin A from low- fat diets. Zinc deficiency can also impair absorption, transport, and metabolism of vitamin A because it is essential for the synthesis of the vitamin A transport proteins and as the cofactor in conversion of retinol to retinal. In malnourished populations, common low intakes of vitamin A and zinc increase the severity of vitamin A deficiency and lead physiological signs and symptoms of deficiency. Persistent deficiency gives rise to a series of changes, the most devastating of which occur in the eyes. Some other ocular changes are referred to as xerophthalmia. First there is dryness of the conjunctiva (xerosis) as the normal lacrimal and mucus- secreting epithelium is replaced by a keratinized epithelium. This is followed by the build- up of keratin debris in small opaque plaques (Bitot's spots) and, eventually, erosion of the roughened corneal surface with softening and destruction of the cornea (keratomalacia) and leading to total blindness. With relations to dentistry, a deficiency in Vitamin A leads to enamel hypoplasia. Adequate supply, but not excess vitamin A, is especially important for pregnant and breastfeeding women for normal fetal development and in breastmilk. Deficiencies cannot be compensated by postnatal supplementation. Joint GAVA activity is coordinated by the Micronutrient Initiative. While strategies include intake of vitamin A through a combination of breast feeding and dietary intake, delivery of oral high- dose supplements remain the principal strategy for minimizing deficiency. Vitamin A is cheap and easily provided through existing health services in low- income settings. It is thus important to determine the effect of routine supplementation of H levels. Authors found significant statistical heterogeneity between the three trials with information on MTCT of HIV. Overall, there was no evidence of an effect of antenatal vitamin A supplementation on the risk of MTCT of HIV. However, antenatal vitamin A supplementation significantly improved birth weight, but there was no evidence of an effect on preterm births, stillbirths, deaths by 2. This allows for toxic levels of vitamin A to accumulate. These toxicities only occur with preformed (retinoid) vitamin A (such as from liver). The carotenoid forms (such as beta- carotene as found in carrots), give no such symptoms, except with supplements and chronic alcoholism, but excessive dietary intake of beta- carotene can lead to carotenodermia, a harmless but cosmetically displeasing orange- yellow discoloration of the skin. Children can reach toxic levels at 1,5. IU/kg of body weight. In chronic cases, hair loss, dry skin, drying of the mucous membranes, fever, insomnia, fatigue, weight loss, bone fractures, anemia, and diarrhea can all be evident on top of the symptoms associated with less serious toxicity. Chronically high doses of vitamin A, and also pharmaceutical retinoids such as 1. Symptoms begin to resolve when intake of the offending substance is stopped. Cell culture studies have linked increased bone resorption and decreased bone formation with high intakes. This interaction may occur because vitamins A and D may compete for the same receptor and then interact with parathyroid hormone, which regulates calcium. Therapeutic doses used for acne treatment have been shown to disrupt cephalic neural cell activity. The fetus is particularly sensitive to vitamin A toxicity during the period of organogenesis. Hopkins received a Nobel Prize for this discovery in 1. Mc. Collum and Davis ultimately received credit because they submitted their paper three weeks before Mendel and Osborne. Both papers appeared in the same issue of the Journal of Biological Chemistry in 1. In 1. 91. 9, Harry Steenbock (University of Wisconsin–Madison) proposed a relationship between yellow plant pigments (beta- carotene) and vitamin A. In 1. 93. 1, Swiss chemist Paul Karrer described the chemical structure of vitamin A. The situation can be confusing because the accepted equivalences have changed. For many years, a system of equivalencies in which an international unit (IU) was equal to 0. Prior to 2. 00. 1, one RE corresponded to 1 . As a result, in 2. US Institute of Medicine recommended a new unit, the retinol activity equivalent (RAE). The absorption of provitamins depends greatly on the amount of lipids ingested with the provitamin; lipids increase the uptake of the provitamin. This is important for vegetarians, as night blindness is prevalent in countries where little meat or vitamin A- fortified foods are available. A sample vegan diet for one day that provides sufficient vitamin A has been published by the Food and Nutrition Board (page 1. On the other hand, reference values for retinol or its equivalents, provided by the National Academy of Sciences, have decreased. The RDA (for men) of 1. IU (1. 50. 0 . In 1. RDA was set to 1. RE (1. 00. 0 . This is equivalent to 1. For healthy breastfed infants, the AI was set to the mean intake. For vitamin A labeling purposes 1. Daily Value was set at 5,0. IU, but as of May 2. A table of the pre- change adult Daily Values is provided at Reference Daily Intake. Food and supplement companies have until July 2. Upper Limits (ULs) are for synthetic and natural retinol ester forms of vitamin A. Carotene forms from dietary sources are not toxic and are not added when calculating total vitamin A intake for safety purposes. Conversion of carotene to retinol varies from person to person and bioavailability of carotene in food varies. Within the eye, 1. As light enters the eye, the 1. This isomerization induces a nervous signal along the optic nerve to the visual center of the brain. After separating from opsin, the all- . In addition, some of the all- . Further esterification into all- . Rhodopsin is needed to see in low light (contrast) as well as for night vision. It is for this reason that a deficiency in vitamin A will inhibit the reformation of rhodopsin and lead to one of the first symptoms, night blindness. Once retinol has been taken up by a cell, it can be oxidized to retinal (retinaldehyde) by retinol dehydrogenases and then retinaldehyde can be oxidized to retinoic acid by retinaldehyde dehydrogenases. RAR and RXR must dimerize before they can bind to the DNA. RAR will form a heterodimer with RXR (RAR- RXR), but it does not readily form a homodimer (RAR- RAR). RXR, on the other hand, may form a homodimer (RXR- RXR) and will form heterodimers with many other nuclear receptors as well, including the thyroid hormone receptor (RXR- TR), the Vitamin D3 receptor (RXR- VDR), the peroxisome proliferator- activated receptor (RXR- PPAR) and the liver . The heterodimers of RXR with nuclear receptors other than RAR (i. TR, VDR, PPAR, LXR) bind to various distinct response elements on the DNA to control processes not regulated by vitamin A. Coactivators can then bind to the receptor complex, which may help to loosen the chromatin structure from the histones or may interact with the transcriptional machinery. RAR- beta in mammals). For the treatment of acne, the most prescribed retinoid drug is 1. It reduces the size and secretion of the sebaceous glands. Although it is known that 4. ATRA — the mechanism of action of the drug (original brand name Accutane) remains unknown and is a matter of some controversy. Isotretinoin reduces bacterial numbers in both the ducts and skin surface. This is thought to be a result of the reduction in sebum, a nutrient source for the bacteria. Isotretinoin reduces inflammation via inhibition of chemotactic responses of monocytes and neutrophils. Consequently, its use requires medical supervision. Retinal/retinol versus retinoic acid. This reverses the growth- stunting effects of vitamin A deficiency, as well as early stages of xerophthalmia. However, such rats show infertility (in both male and females) and continued degeneration of the retina, showing that these functions require retinal or retinol, which are interconvertible but which cannot be recovered from the oxidized retinoic acid. Basic Nutrition & Diet Therapy. Learning Objectives. After completing this course, you will be able to. Chapter 1: Food, Nutrition, and Health. Describe the wellness movement, its origin and present standing, and list. Identify three basic functions of nutrients in food. Define and elaborate upon four nutrition- related terms: optimal nutrition. Explain the Food Guide Pyramid and the importance of the basic four food. Describe dietary guidelines for Americans. Chapter 2: Carbohydrates. List 3 classes of carbohydrates, their class members and food sources. Summarize dietary fiber classes, their food sources and functions. Describe the primary energy and special tissue functions of carbohydrates. Look up dietary fiber and kilocalorie values of specified servings of. Chapter 3: Fats. Identify 4 classes of fats and their functions. List various food sources of fat. Calculate for a client the amount of fat he or she is eating. Explain the digestive process of fats. GAPS diet claimed to relieve food allergies, autism, ADHD, depression and more 12/1/2016 - What if there was a way to permanently heal all sorts of chronic health. Nutrition, The Key to Energy. By Ken Adachi <[email protected]> http:// Anti-NutrientsEnumerate U. S. Give. List four principles to guide a person? Which ones. have safe and adequate intakes suggested? Why is it difficult to establish RDAs. DRIs for everyone? Chapter 8: Water Balance. Explain why the total body water is considered a unified whole. Explain the. meaning of the term body compartment and how it applies to body water balance. Define the term homeostasis. Give examples of how this state is maintained in.
Vitamin B12 deficiency, a common problem among people who follow a vegan or vegetarian diet, may have damaging effects on your health. List and describe five functions of body water. Describe five factors that. Apply your knowledge of the capillary fluid shift mechanism to account for. Chapter 9: Digestion and Absorption. Describe the types of muscle movement involved in mechanical digestion. How are the nerves involved? What. activities they perform on carbohydrates, proteins, and fats? What stimulates. the release of these enzymes? What inhibits their activity? List factors that influence their nutritional needs and. Describe factors that influence the changing nutritional needs and eating. Make suggestions for reducing the nutritional risk at. Chapter 1. 2: Nutrition for Adults: The Early, Middle, and Later Years. Identify three major biologic changes that occur with aging and give an. Identify and describe three major factors contributing to malnutrition in. List and describe the resources of several agencies providing. Chapter 1. 3: Community Food Supply and Health. Describe ways that various organisms may contaminate food. Describe the. standards of food preparation and handling should be used to keep food safe. Describe the development of food label reform and the nature of the new food. List and describe food assistance programs available to help low income. Give. examples of personal meanings related to food. Discuss why the public tends to accept nutrition misinformation and fads so. Identify groups that are more susceptible. Identify current trends in American food habits. Discuss their implications. Chapter 1. 5: Weight Management. Explain some of the problems in determining ideal weight for an individual. Explain how set- point relates to diet and exercise in a personal. Describe the components of a positive health model for weight management. Explain the dietary treatment required. Describe the two major eating disorders associated with a growing obsession. Identify the contributing social and psychologic factors and. Chapter 1. 6: Nutrition and Physical Fitness. Compare and discuss the three energy nutrients in terms of their relative. Outline the nutrition and physical fitness principles you would discuss with. Plan a diet for this person that would meet. Describe the health benefits of exercise for a person with heart disease, as. Also describe the benefits of exercise. NIDDM. Describe several factors a person should consider in planning a personal. Define the term aerobic exercise and list its benefits. Chapter 1. 7: Nutritional Care. Identify and discuss the possible effects of various psychosocial factors on. List and describe commonly used measures for determining nutritional status. Describe the roles of the clinical nutritionist and the nurse in nutritional. Chapter 1. 8: Gastrointestinal Problems. Provide general nutritional guidance to a person with hiatal hernia. Outline the basic principles of diet planning with peptic ulcer disease. Describe the food changes involved. Identify the risk factors for heart disease. Describe the nature of the underlying metabolic. Identify the one common characteristic of all forms of diabetes. Describe the major characteristics of the two main types of diabetes. Explain how these characteristics influence differences in. List and describe medications used to control these. Identify and explain symptoms of uncontrolled diabetes mellitus. Describe the possible long- term complications of poorly controlled diabetes. In terms of the balance concept, describe the principles of a sound diet for. Chapter 2. 1: Renal Disease. For each of the following conditions, outline the nutritional components of. List the nutritional factors that must be monitored in persons undergoing. Outline the medical and nutritional therapy for various types of renal. Chapter 2. 2: Surgery and Nutritional Support. Describe the general effect of imbalances of the following nutritional. Describe the major surgical effects for which nutritional therapy must be. Write a 1- day meal plan for a person experiencing postmastectomy dumping. Identify the dietary. Outline the nutritional care of a burn patient from treatment for immediate. Chapter 2. 3: Nutritional Support in Cancer and AIDSDescribe several major causes of cancer cell formation. Devise a related plan of action for each type of problem. Please indicate your responses. Still, while certain eating plans or foods may not ease your symptoms or put you instantly in a better mood, a healthy diet may help as part of your overall treatment. Antioxidants Prevent Cell Damange. Our bodies normally make molecules called free radicals, but these can lead to cell damage, aging, and other problems. Studies show that your brain is particularly at risk. Although there's no way to stop free radicals completely, you can lessen their destructive effect by eating foods rich in antioxidants, including: Beta- carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato Vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato. Vitamin E: margarine, nuts and seeds, vegetable oils, wheat germ. Experts aren't sure, but carb cravings sometimes may be related to low serotonin activity. Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Fruits, vegetables, and legumes also have healthy carbs and fiber. Protein- Rich Foods Boost Alertness. Foods like turkey, tuna, and chicken have an amino acid called tryptophan, which may help you make serotonin. Try to eat something with protein several times a day, especially when you need to clear your mind and boost your energy. Good sources of healthy proteins include beans and peas, lean beef, low- fat cheese, fish, milk, poultry, soy products, and yogurt. Continued. Try a Mediterranean Diet for B Vitamins. A Spanish study, using data from 4,2. The same thing happened for women - - especially those who smoked or didn't exercise - - but when they got less vitamin B1. This wasn't the first study to find a link between these vitamins and depression. Researchers aren't sure which way the influence goes: do poor nutrient levels lead to depression, or does depression lead people to eat poorly? In either case, you can get both of these B vitamins from foods in a Mediterranean diet. Legumes, nuts, many fruits, and dark green vegetables have folate. Vitamin B1. 2 can be found in all lean and low- fat animal products, such as fish and low- fat dairy products. Get Enough Vitamin DVitamin D receptors are located throughout the body, including your brain. A 2. 01. 0 national study found that the likelihood of having depression is higher in people with low levels of vitamin D. In another study, researchers from the University of Toronto noticed that people who had symptoms of depression, particularly those with seasonal affective disorder, tended to get better when the amount of vitamin D in their bodies went up as you'd expect it to during the spring and summer. Researchers don't know how much vitamin D is ideal, although too much can cause problems with calcium levels and how well your kidneys work. Select Selenium- Rich Foods. Studies have reported a link between low selenium and poor moods. The recommended amount for selenium is 5. Evidence isn't clear that taking supplements can help. And it's possible to get too much selenium. So it's probably best to focus on foods: Beans and legumes. Lean meat (lean pork and beef, skinless chicken and turkey)Low- fat dairy products. Nuts and seeds (particularly brazil nuts - but no more than one or two a day because of their high selenium content)Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)Whole grains (whole- grain pasta, brown rice, oatmeal, etc.)Continued. Include Omega- 3 Fatty Acids. Recently, scientists found that societies that don't eat enough omega- 3s may have higher rates of major depressive disorder. Other studies show that people who don't often eat fish, a rich source of these fatty acids, are more likely to have depression. Good sources of omega- 3s, including alpha- linolenic acid, are: Fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna)Flaxseed. Canola and soybean oils. Nuts, especially walnuts. Dark green, leafy vegetables. Your Weight and Lifestyle Matter, Too. People who are obese may be more likely to become depressed. And, according to several studies, people who are depressed are more likely to become obese. Researchers believe that may be the result of changes in your immune system and hormones that come with depression. Fortunately, a nutritious diet including the foods above will help you get to and stay at a healthy weight. If you're having a hard time, talk with your doctor. Many people who are depressed also have problems with alcohol or drugs. Not only can they interfere with your mood, sleep, and motivation, they can also reduce the effectiveness of your depression medications. Drinks and foods with caffeine can trigger anxiety and make it difficult to sleep at night. Cutting back or stopping caffeine after noon each day may help you get a better night's sleep. Sources. SOURCES: National Institute on Aging: . Diagnostic and Statistical Manual of Mental Disorders: DSM- IV- TR, American Psychiatric Pub, 2. Fieve, R. Bipolar II, Rodale Books, 2. Ganji, V. 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