Thursday, July 21, 2011
Wednesday, July 20, 2011
Saturday, July 16, 2011
Healthy Diet Essentials 50 of them!
Healthy Diet Essentials 50 of them!
According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. But just what minerals and nutrients are vital to our health and well-being? Consider these nutrient-dense foods when youíre looking to improve your vitamin and mineral intake.
Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.
Vitamin B1, also known as thiamin, is imperative to the bodyís ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.
Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. Itís used in many body processes, including converting food into energy and the production of red blood cells.
Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.
Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. Itís vital for a healthy nervous system, and helps break down proteins and stored sugars.
Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.
Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.
Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. Itís needed to process calcium and maintain the health of bones and teeth.
Vitamin E functions as an antioxidant and is essential to your skinís good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.
Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. Itís vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.
Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, itís very important in helping to build and maintain strong bones and teeth.
Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.
Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. Itís needed to transport oxygen to all parts of the body via the red blood cells.
Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.
Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the bodyís immune function, reproduction capabilities, and the nervous systems.
Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.
Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.
According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. But just what minerals and nutrients are vital to our health and well-being? Consider these nutrient-dense foods when youíre looking to improve your vitamin and mineral intake.
Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.
Vitamin B1, also known as thiamin, is imperative to the bodyís ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.
Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. Itís used in many body processes, including converting food into energy and the production of red blood cells.
Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.
Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. Itís vital for a healthy nervous system, and helps break down proteins and stored sugars.
Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.
Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.
Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. Itís needed to process calcium and maintain the health of bones and teeth.
Vitamin E functions as an antioxidant and is essential to your skinís good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.
Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. Itís vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.
Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, itís very important in helping to build and maintain strong bones and teeth.
Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.
Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. Itís needed to transport oxygen to all parts of the body via the red blood cells.
Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.
Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the bodyís immune function, reproduction capabilities, and the nervous systems.
Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.
Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.
Wednesday, July 6, 2011
The Top 5 Benefits of a Wheat Free Diet Plan
Feeling Bloated? You may want to try a wheat free diet.
You’ve probably heard about changing to a gluten-free or wheat free diet plan. But if you don’t suffer from a wheat allergy or from Celiac disease, you may wonder if there’s really any benefit to going wheat-free. After all, wheat and wheat-based products are so ingrained (pun intended) in the American diet that we often wonder if we really can give it up altogether.
Going wheat-free requires some work on your part—but that’s a good thing. If you’ve followed my blog for any length of time, you know that becoming educated about the food you eat is something I am passionate about. So if going wheat-free makes you stop and read your food labels, then you know I am all for it. But there are other, more tangible benefits to following awheat-free diet plan. I’m going to list the top 5 reasons you should switch to a wheat-free diet below.
Studies show that Celiac disease is actually underdiagnosed in the United States. Some estimate that only 1 in 3000 people are diagnosed, when in reality, 1 in 250 suffer from the disease. So it may be worth your while to go off wheat for a period of time and see how you feel.
Does your digestion improve? Do you have more energy? If so, you may have wheat intolerance. A simple blood test can show the presence of antibodies in your bloodstream, and an intestinal biopsy can confirm Celiac disease. But simply eliminating wheat from your diet, and then seeing how you feel, is an easy self-test you can try on your own.
If you suffer from many allergies, eliminating wheat from your diet can help ease your symptoms. If you have dry, itchy skin, or suffer from hives, then eliminating wheat can have a profoundly positive effect on how you feel.
If you experience gas, bloating, and water retention, eliminating wheat from your eating plan can really help improve your digestion. Although we think that wheat is easy to digest, it’s actually quite hard on your intestines, and can cause sluggish digestion and even blockages. A wheat-free diet is much easier on your intestines than a diet that relies on wheat products.
If you want to really jump start your weight loss, try keeping wheat out of your eating plan for a couple of weeks. You may be surprised at the result. Many of the refined carbs we eat without thinking (cookies, crackers, breads, pastas, and the like) are made with wheat. By eliminating wheat from your diet, you eliminate these products by default from your eating program, which can help you achieve your weight loss goals. Check out some of my other posts there are lists of wheat substitutes to try, OMG you need to at the very least try the quinoa patties!
Studies show that gluten is often an instigator for joint pain in the body, as it weakens our bodies’ natural defenses. If you suffer from joint pain or have a family history of arthritis, you can keep your joints feeling better—and thus stay more active—by eliminating gluten products from your eating program. If you are serious about making life changing differences to your health I suggest looking into the benefits of alkaline water, get water smart and slim.
When eliminating wheat from your diet, be sure to read the labels of every food product you eat. Even seemingly innocent foods, like soy sauce, contain wheat. So if you are truly going gluten-free, you will need to make sure you read about everything you eat, before you consume it.
Want to get healthy, but don’t know where to begin? Our recipes are all friendly to a wheat-free diet, too!
You’ve probably heard about changing to a gluten-free or wheat free diet plan. But if you don’t suffer from a wheat allergy or from Celiac disease, you may wonder if there’s really any benefit to going wheat-free. After all, wheat and wheat-based products are so ingrained (pun intended) in the American diet that we often wonder if we really can give it up altogether.
Going wheat-free requires some work on your part—but that’s a good thing. If you’ve followed my blog for any length of time, you know that becoming educated about the food you eat is something I am passionate about. So if going wheat-free makes you stop and read your food labels, then you know I am all for it. But there are other, more tangible benefits to following awheat-free diet plan. I’m going to list the top 5 reasons you should switch to a wheat-free diet below.Studies show that Celiac disease is actually underdiagnosed in the United States. Some estimate that only 1 in 3000 people are diagnosed, when in reality, 1 in 250 suffer from the disease. So it may be worth your while to go off wheat for a period of time and see how you feel.
Does your digestion improve? Do you have more energy? If so, you may have wheat intolerance. A simple blood test can show the presence of antibodies in your bloodstream, and an intestinal biopsy can confirm Celiac disease. But simply eliminating wheat from your diet, and then seeing how you feel, is an easy self-test you can try on your own.
If you suffer from many allergies, eliminating wheat from your diet can help ease your symptoms. If you have dry, itchy skin, or suffer from hives, then eliminating wheat can have a profoundly positive effect on how you feel.
If you experience gas, bloating, and water retention, eliminating wheat from your eating plan can really help improve your digestion. Although we think that wheat is easy to digest, it’s actually quite hard on your intestines, and can cause sluggish digestion and even blockages. A wheat-free diet is much easier on your intestines than a diet that relies on wheat products.
If you want to really jump start your weight loss, try keeping wheat out of your eating plan for a couple of weeks. You may be surprised at the result. Many of the refined carbs we eat without thinking (cookies, crackers, breads, pastas, and the like) are made with wheat. By eliminating wheat from your diet, you eliminate these products by default from your eating program, which can help you achieve your weight loss goals. Check out some of my other posts there are lists of wheat substitutes to try, OMG you need to at the very least try the quinoa patties!
Studies show that gluten is often an instigator for joint pain in the body, as it weakens our bodies’ natural defenses. If you suffer from joint pain or have a family history of arthritis, you can keep your joints feeling better—and thus stay more active—by eliminating gluten products from your eating program. If you are serious about making life changing differences to your health I suggest looking into the benefits of alkaline water, get water smart and slim.
When eliminating wheat from your diet, be sure to read the labels of every food product you eat. Even seemingly innocent foods, like soy sauce, contain wheat. So if you are truly going gluten-free, you will need to make sure you read about everything you eat, before you consume it.
Want to get healthy, but don’t know where to begin? Our recipes are all friendly to a wheat-free diet, too!
What to eat on a diet to stay low glycemic
What to eat on a diet to stay low glycemic
Well, the basis of a low glycemic diet requires eating fruits and vegetables that are low glycemic. Simple enough and on my blog I list these in total but to give you an idea I´ve listed 16 great foods below that are low glycemic and can be enjoyed even if losing weight is your key objective. The only fuits and vegetables that don´t qualify as far as being low glycemic, are watermelon,apricots,bananas,cantaloupes,mangoes, papayas,paw paw, raisins and sultanas. All of these are fine in moderate amounts but if you are on a weight loss plan to lose excess fat avoid them completely. All legumes are low (most beans) as are green vegetables, most yellow and orange vegetables slip into the moderate range index unless some of them are eaten in their natural state, except pumpkin which is high. Regular readers of my articles will already know this, of all the vegetables potatoes are the worst on the glycemic index. If you want to lose fat, stop eating potatoes period. Snacking is not sneaking food, it is good to eat. Stop dieting and eat on a diet, start living! fit, nuts and seeds are all great for snacking as far as glycemic indexing is concerned to lose fat. Nuts contain protein amino acids which your body need to succeed in becoming lean and eaten moderately in their natural state are great between meal snacks because of their kilojule and fat content. Since ALL sugars are carbohydrates, dairy products are listed on GI charts. Remember that you need good fats and protein but consume in moderation.
- LOW GLYCEMIC FOODS - Apple, Baked Beans, Broccoli, Grapes, Green Beans, ICE CREAM low-fat 2scoops 50g, Long Grain & Wild Rice, Milk full fat 250ml, Peanuts Roasted salted 75g, Pumpernikel bread 2 slices, Ravioli Meat filled Cooked 220g, Special K Cereal 30g, Sponge Cake 1 slice 60g, Sweet Potatoe, Tomatoe Soup canned 220ml, Tortilla
- MEDIUM GI FOODS - Banana raw 1 Medium 150g, Bran muffin, Brown Rice, Coca Cola 1 Can 375ml (35 cups of water to neutralise the acidic effects on the body,)Cooked Carrots, Couscous, Croissant 1, Crumpet 1 toasted 50g, Macaroni Cheese Packaged Cooked 220g, Pita Bread 1 Piece 65g, Rock Melon Raw 1/2 smal 200g, Shortbread Cookies, Sourdough Rye Bread 1 slice 50g, Sweet Corn 85g
- HIGH GI FOODS - Bagel 1 White 70g, Chips Fine Cut Small Serving 120g, Cornflakes Cereal 30g, French Baguette 30g, Gatorade 250ml, Jelly Beans 5 10g, Lucozade, Pale Skin Potatoe Baked in oven 1 medium 120g, Pretzels, Watermelon 150g, Water Biscuits, White Rice
- Whenever possible eat foods in their natural state
- Eat foods that are harder to digest
- Eat foods that are high in fibre (this doesn´t have to be wheat)
- Do not use artificial sweeteners
- Do not eat fried foods
- Avoid white foods
- Drink sufficient water
- Time your food intake
- Do not mix fad diet principles with low glycemic eating
- Make the commitment to be healthy
- Choose the right foods
- Take your supplements as directed
- Commit to staying active, which will be easier once you start feeling healthier!
Thursday, June 30, 2011
Glyconutrients - Glyco is Greek for Sweet
For a number of years now I have been extolling the benefits of healthstyling your life, eating on a diet and practising what I preach by hammering my system into submission with various endurance adventure style races. One of the best performing supplements I have taken on a regular basis for some time now is Sport & EM*PACT
Unlike popular sugar-laden sports drinks that offer minimal benefits and primarily just trigger a release of insulin, Mannatech´s lemon-lime EM*PACT formulated with their patented Ambrotose complex (and crystalline fructose, helps provide you with biochemicals that increase the bodys oxygen uptake capacity, reduces the blood lactate levels allowing for an increase in workout intensity and duration.
SUMMARY: EM*PACT
- Helps with hydration
- Provides supported increase in stamina and endurance
- Aids or assists with muscle recovery
- Temporary relief of arthritic pain
- Relief of muscular aches and pains
- Relief from cramps and muscular spasms
- Aids stamina and endurance
- Aids or assists with recovery
- Aids or assists with the general maintenance of general well-being
For more information mail queries to info@globaljet.me with SPORTS in the subject line.
Founded in 1993, Mannatech is a leading wellness company and a pioneer in the field of glyconutritional research and development. The company announced a ground-breaking discovery in 1996 after formulating a nutritional supplement comprised of a unique blend of plant-based sugars, which are also referred to as glyconutrients ('glyco' is the Greek word for 'sweet.')
Medical research has found that eight glyconutrient sugars are needed at the cellular level for proper immune function. Six of these glyconutrients, however, are deficient in our modern diet, so Mannatech scours the world to find new and better sources of the missing nutrients. The effort has culminated in the Ambrotose complex.
Today Mannatech has more than two dozen glyconutritional products for adults and children that address issues such as health and nutrition, sports performance, weight management and skin care.
Sport Berkey Portable Water Purifpolar
Argentina Becomes 20th Country to Issue a Patent for Technology Related to Mannatech's Glyconutritional Ambrotose Complex.
"Our stature as a global leader in glyconutrition is strengthened each time we receive a new patent," said Sam Caster, Mannatech's founder, CEO and chairman of the board. "These patents validate our commitment to protecting our investments in intellectual property. We will continue to invest in research and development to ensure our line of products always represents the latest technology and science."Founded in 1993, Mannatech is a leading wellness company and a pioneer in the field of glyconutritional research and development. The company announced a ground-breaking discovery in 1996 after formulating a nutritional supplement comprised of a unique blend of plant-based sugars, which are also referred to as glyconutrients ('glyco' is the Greek word for 'sweet.')
Medical research has found that eight glyconutrient sugars are needed at the cellular level for proper immune function. Six of these glyconutrients, however, are deficient in our modern diet, so Mannatech scours the world to find new and better sources of the missing nutrients. The effort has culminated in the Ambrotose complex.
Today Mannatech has more than two dozen glyconutritional products for adults and children that address issues such as health and nutrition, sports performance, weight management and skin care.
Sport Berkey Portable Water Purifpolar
Tuesday, June 28, 2011
The 3 day diet
| | Unbelievable! I recommend you donot try this. It pains me to think that there are people out there sitting down to a family dinner consisting of a half a tin of tuna , icecream and canteloups (hand wipes across forehead,) Please just spend a few minutes with the children and learn how the body works, ask them questions like "what is diabetes?" "Can anyone get cialacs disease?" "Is arthritis preventable?" Teach them the value and benfits of learning parana breathing, to help fight stress. The Chinese style of medicine promotes the prevention of disease and treatment of the causes of disease not the symptom. It is time to stop putting a bad-aid on your dietry habits and learn the causes, you donot need to be a brain surgeon, it is very simple stuff. You are too great to be a stupid pigeon |
The 3 Day Diet
Here are your meals for a free 3 day diet that you can follow to lose weight fast. This free 3 day diet plan is just one example of the many 3 day fad diets currently circulating the internet and while there are some good points to it, there are some cautions as well. Day 1
- For breakfast, have black coffee or tea, half a grapefruit and one slice of toast with two tablespoons of peanut butter
- For lunch, have a half cup of tuna with one slice of toast as well as coffee or tea
- For dinner, consume seven slices of any meat product, eat one cup of string beans, one cup of beets, one small apple and one cup of vanilla ice cream
Day 2
- For breakfast, eat one egg, half a banana and one slice of toast with either black coffee or tea
- For lunch, eat one cup of cottage cheese and three saltine crackers
- For dinner, eat two hot dogs, one cup of broccoli, half a cup of carrots and one cup of vanilla ice cream
Day 3
- For breakfast, eat three saltine crackers, one slice of cheddar cheese, one small apple and drink a cup of black coffee or tea
- For lunch, eat one hard boiled egg along with a slice of toast
- For dinner, eat one cup of tuna, one beet, one cup of cauliflower, half a cantaloupe and half a cup of vanilla ice cream
This is an example of one of the 3 day diet plans that works on the chemical breakdown principle. Now, while there are some good aspects to this diet, as previously mentioned the three day diet stated above also has some serious drawbacks and criticisms that can be made of it. The only way to get a true picture of this or any other three day diet plan and ultimately decide whether it is appropriate for your situation is to hear both sides of the coin. With three day diets in particular this is vitally important.
The Good of a 3 Day Diet
The main good aspect about this 3 day 10 pound diet is the fact that it mixes things up, allowing you to eat a wide range of foods while at the same time allowing you to keep your calorie intake extremely low. The foods used with this diet in particular are reminiscent of many of the 3 day cleanse diet plans that are out on the market in which your goal is to eat a number of good foods in order to cleanse your body of all of the bad junk that you have been eating. Whether or not these 3 day cleansing diet plans actually work is an open question, but that is the principle that they try to follow.Another good aspect of this particular 3 day detox diet plan is the fact that it allows you to eat vanilla ice cream at the end of each day. The vanilla ice cream acts as a reward for your discipline in sticking to the 3 day diet meal plan and therefore more people can finish this diet. Finally, some people have used 3 day diet plans that were exactly like this one in order to achieve results, which is empirical evidence that at least for some people they seem to work.
The Bad of a 3 Day Diet
The main bad point that would have to be considered in a 3 day diet review of this particular diet is the fact that you are essentially starving yourself for three days in an effort to lose a large amount of weight. This is in fact the main point of criticism that 3 day diet reviews level on diets like this one and many of those same reviews tend to dismiss 3 day diet results or 3 day diet success stories that come from the diets, citing that something else must have been going on at the same time.The main reason that people are so critical of the 3 day fad diet is the fact that it seems to be counter to what nutritionists generally believe about the human body. They tend to believe nowadays that the human body stores food and has a starvation mode that it goes into when it does not get a certain amount of calories a day. This means that any initial weight loss on the part of a three day diet would only be temporary and those gains would be rolled back when the body went into starvation mode and started to conserve the food that you put into it. Unfortunately, at the same time this might end up leading to dizziness and general weakness on your part.
Conclusion
This has led some people to suggest a 3 day on, 4 day off diet that could counteract some of those effects, but at the moment the debate is still going on as to the overall effectiveness of these diets. Ultimately, it is a matter of personal choice as to whether you would like to pursue these types of diets. As always seek medical advise from your doctor before doing any diet plan or exercise plan.
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