Category Archives: HQ

“Eating for Health and Success: Part 2: Protein and Fiber”

In the article “Eating for Health and Success Part 1” I discussed the two macro-nutrients “Carbohydrates and Fats”. This article will explain in more detail the macro-nutrient “Protein” and the essential nutrient “Fiber”. Besides it’s protective qualities, fiber helps to promote efficient intestinal function and regulate the balanced absorption of sugars in the blood stream.

Dietary fibers are broken down into two categories: soluable and insoluable. As North Americans we normally consume about 12 grams of fiber daily. It is recommended that we eat 25 to 30 grams (“more than double”) of fiber as stated by the American Heart Association and the National Cancer Institute. An increase in your dietary fiber will result in a decrease in your body fat as well as caloric consumption.

The next macro-nutrient I would like to discuss is “protein”. It is an organic compound of carbon, hydrogen, oxygen, and nitrogen. Your body uses protein to make structural and biochemical reactions that are required for muscle contraction, cardiovascular system, and the immunity from disease. The energy yield of a protein is 4 calories per 1 gram. The ultimate value of food protein or protein supplements is it’s “amino acid” composition which plays a major role in both performance and recovery.

There are two types of protein we consume on a daily basis and they are complete proteins and incomplete proteins. Complete proteins like milk, eggs, beef, chicken, pork, whey, and casein carry all the essential amino acids. Incomplete proteins like vegetables, fruits, rice, grains, seeds, and nuts are deficient of one or more of amino acids.

The amount of protein you should consume daily depends on your body. As a serious weight lifter, I normally take in 1 to 1.5 grams of protein per 1 pound of body weight. When designing a meal plan I would divide my total number of protein grams by five or six (“number of meals per day”).

When you eat more protein then is required your body will store the excess as fat. The conversion from protein to stored fat is done by the liver. The thing you need to consider if your are planning to partake in a “high protein” diet program is the duration of time you will be doing it. There is a condition known as “urea” (“a highly toxic form of ammonia”) which may develop if protein intake is too high over a long period of time. Normally, the urea in your body is excreted, but if an over abundance occurs it can place strain on your liver and kidneys. Also, excess urea is often responsible for a form of arthritis known as “gout”.

There is a lot that one needs to know when dealing with protein intake. Individuals involved in heavy resistance training do require more protein but you still need to be careful not to overdo it. People should drink lots of water when taking protein as this will help in the repair of tissues that are damaged during training.

In conclusion, I would recommend doing as much research as possible before taking any kind of protein supplements. There are many different brands on the market today so special care should be taken. The more information you learn the better understanding you will have. I can’t emphasize enough the importance of having a well-balanced diet consisting of carbohydrates, protein, and fats. If you are unsure about anything regarding what you should be doing, consult your doctor and nutritionist. As I mentioned earlier, the body requires 6 essential nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water. The key to everything is balance and moderation. Your body will give you what you give it!

Jeff Garofalo

By Jeff Garofalo BA, CFT, LFC

See more articles by Jeff Here


“Eating for Health and Success: Part 1: Carbohydrates and Fats”


Whether you are a person who leads a sedentary lifestyle or someone who trains regularly, one of the most important things you need to focus on besides exercising is nutrition. The key is you should eat 5 to 6 small meals daily so that your blood sugars and insulin levels always be maintained (“as well as your energy level”). Planning your meals ahead of time may take some work on your part but the benefits in the end are quite rewarding. By doing this you are able to keep track of just how much you are eating per meal.

A caloric ratio that I was taught and seems to work well is one part fat, two parts protein, and three parts carbohydrates. Depending on the intensity of your training program and your daily schedule, you may need more or less carbohydrates for energy.

Fat is also another form of energy your body uses besides carbohydrates and it’s something your body needs to maintain proper health. It may sound strange to some people when you tell them that fat is important in both your diet and in the makeup of your body, but it’s true! Besides the health maintaining principles, fat is required to manufacture certain hormones in your body, so don’t eliminate it from your diet. The key here is to keep saturated fats (“from animal sources”) low and unsaturated fats (“from canola oil or olive oil”) predominantly high.

Carbohydrates are considered to be the best nutrients when it comes to our body’s energy supplier. A balanced nutritional program will consist of about 50% to 60% carbohydrates per daily intake. They are classified under three categories: monosaccharides, disaccharides, and polysaccharides. Simple sugars like glucose and fructose fall into the monosaccharides category. Disaccharides can be best described as table sugar (“sucrose”) and a sugar found in milk (“lactose”). The third and final carbohydrate is the polysaccharide or more commonly known as the “complex carbohydrate”. These starches or starch like sugars (“dextrins, cellulose, pectin, and glycogen”) are found in whole grains, vegetables, nuts, and certain types of fruits and legumes.

The energy yield of one carbohydrate is 4 calories per 1 gram and the one thing you should be aware of is that our bodies can only absorb monosaccharides (“glucose, galactose, and fructose”). Once absorbed through the small intestines into the portal vein; it is then circulated into the blood stream through the liver as blood glucose. Normally, the body burns glucose three ways: 1. immediately for instant energy; 2. stored in the liver and muscle (“80 to 100 grams in the liver and 300 to 600 grams in the muscle”) depending on muscle mass. In most cases liver glycogen supplies energy to the entire body and muscle glycogen supplies energy to the muscle. 3. excess glucose, if all other areas are full, is converted to fat by the liver and stored as adipose tissue (“body fat”). These excessive fatty acids can be burned as fuel.

So in conclusion, the body needs six nutrients in order to survive. They are best known as “macro-nutrients” which include carbohydrates, proteins, and fats and “micro-nutrients” which include vitamins and minerals. I would also like to mention that water is classified as the sixth nutrient which I discussed in one of my previous articles. My next article will talk mostly about the needs for protein and fiber.

Eating for a healthy successful lifestyle requires planning and careful consideration. A balance of both the micro-nutrients and macro-nutrients will result in a person running in peak performance. If you are unsure about something, talk to your doctor, nutritionist, or pharmacist. The better you treat your body, the better your body is going to treat you

Jeff Garofalo

By Jeff Garofalo BA, CFT, LFC

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Stretching Techniques to Grow Taller.

Nobody is ever pleased with his or her present height. We all desire that we could increase in height a little bit than it is at present. This is most likely for the reason that being taller gives you a feeling of superiority and physical intimidation. It as well boosts confidence in men. And apart from men, however women who are tall are believed to be more sexually attractive than women who are short. Therefore it’s obvious that stretching techniques to grow taller must be a topic a lot of people are interested in knowing about.

There is a simple postulation in which the stretching techniques to grow taller is rooted in. It is assumed that you grow taller when you exert sufficient pressure on your bones and joints. For this reason, if you exert enough pressure on your joints and bones, they are going to grow, as a result making you increase in height.

Another thing to remember is that every person is not going to increase in height as they expect. Your genetics determines to some extent how tall you will become. However, stretching exercises can also help you grow taller.

Stretching Techniques to Help You Grow Taller

Despite the fact that growing taller may largely depend on your genes, it’s as well possible for you to stretch yourself to increase in height with a few inches. Therefore, why not take advantage of some stretching techniques to help you grow taller? This piece of writing reveals a number of the stretching techniques to grow taller.

Body Stretching Exercises

A very effective exercise for increasing height is hanging. You can just hang on a bar or go on the playing field where you are going to stumble on those monkey bars. You can just hang on the bar for about 30-40 seconds if you are really not interested in doing the monkey bars. You could as well attempt to twist your body from side to side at the same time as you are hanging.

Limb Stretching Exercises

One of the most effective exercises to increase in height is the limb stretching exercises. Ensure that you stretch your limbs on a daily basis before you start your exercises, or immediately you wake up. Stretch the hamstrings, hands, chest, calves, back and thighs. Make it a point to stretch the entire limbs of your body.

Yoga Exercises:

A number of the most effective growing taller techniques are given by the earliest Indian Yoga science. In my view, two yoga exercises are important and can help you grow taller. One of them is referred to as the Tadasana. In this Yoga exercise, you are required to face the wall while standing with your back, followed by lifting up the heel of your feet as high as possible. After that, stretch your hands up high to an extent you can and make sure that the whole of your body is stretched to an extent it can possibly reach. Maintain this pose for around 15-25 seconds and relax. You can do this exercise again for about 10 times.

The second one is called the Suryanamaskar (in image). This yoga exercise is a little bit different from the usual push-up. First, you take the normal push-up position. However, unlike the normal push-up, you do a curving crescent motion. Curve your body as you go down, and curve your body also as you lift yourself up. Ensure that all through the curving motion you stretch your body. Perform this stretching exercise in 2 sets of 8-10 reps. This is a very good stretching techniques to grow taller.

Other Unclassified Techniques to Grow Taller

There are other techniques to grow taller by doing stretching exercises. When riding a bike, you could raise the seat up by ½ – 1 inch beyond what is at ease for you. This is going to result to you stretching your limbs, if you want to pedal the bike. It’s better to try this exercise on an exercise bike, for the reason that the likelihood of accidents is lesser. Other effective stretching techniques to grow taller are swimming, jumping, kicking and skipping, which exert the sufficient pressure on the limbs, as a result making them grow. You are going to be astonished, but sleeping may as well aid you to turn out to be taller. This is for the reason that sleeping helps to relax and expand your back.

Published  By Phillip Tom On

See more articles on  Stretching Techniques to Grow Taller – Exercises to Increase Height.

Stay Healthier, Happier and Live Longer.Learn about “The H.Q. Star”

Every human deserves a healthy life, but many of us never get the right path to achieve it, doctors and healthcare professionals have complicated the knowledge of health and wellness. But you can achieve a perfect health if you follow the 5 elements of H.Q. Star which simplifies every aspect of health care.

1)    Hygiene

A clean body is the first step towards perfect health. Nutrition and diet makes a body healthier from inside, hygiene and exercise helps to show it outside. Make yourself a brand! A good hygiene creates good body language and confidence.

2)    Exercise

Every machine needs to work daily, otherwise the parts wear-out and decrease its efficiency. The same is the case with human body, every body part needs to be worked out daily through exercises. Every exercise affects our body in a unique way, e.g. exercising our legs and hips increases our sitting and standing hours, as they’re exercised regularly they’ll work at their best and increase your workplace efficiency.

Taking deep breaths exercises lungs, thereby protecting us from harmful lung diseases, and also increases the oxygen level to brain, hence a healthier brain leads to better workability.

Keep yourself fit through as many exercises as you can, mainly involving lungs, legs, hips, arms, shoulders and back, but too much of anything is harmful, take regular breaks between each exercise, it helps the oxygen supply to brain. And when brain is healthy, you can work for more time and never feel fatigue.

3)    Diet

The 3rd element: Diet. Highly misunderstood by us and every human has a unique story to tell about his diet, each person on earth has a unique diet, and if you want a perfect health you just need to follow some steps to get the right diet.

The main principle for a perfect diet “small meals at small intervals”. Avoid eating heavy breakfast, lunch, dinner, snacks at large intervals. This leads to unbalanced food absorption and affects digestion. We never take notice of it in the start, but it becomes prominent with time, and affects the body later. So better ignore heavy meals because they affect your digestion for the long term, and this leads to other diseases too! So the best way to have good digestion and food absorption is to have a balanced and light food intake at regular intervals.

The next principle, never stop eating a particular food just because it is affecting your diet! It’s the biggest mistake that people make, e.g. if rice is making someone unhealthy, they reduce its intake to almost 0%, but each food fulfils a unique nutritive requirement, so don’t ignore it, take small quantities each day, or in intervals, in this way your body gets habitual and if repeated for long term, the side effect of rise can even vanish!

The last principle, intake of balanced nutritive diet. Throughout the day, we mainly intake the food which gives us sugar and carbohydrates, as they are the main sources of energy. But ignoring other nutrients leads to vulnerability to diseases due to weaker immunity. So never take excessive nutrient of any kind, the side effect is more damaging than its effect.


4)    Nutrition

Nutrition plays the role of fuel for your body machine! Yet the unawareness of nutrition claims many diseases. It’s not because of the lack of nutrition, but the lack of balanced nutrition results in weaker immunity and vulnerable to diseases, thereby resulting in chronic diseases and attacks.

Many people consume a diet that contains enough nutrients for the body, but today only meals are not enough for a complete nutritive diet, we need additional support.

Due to environmental problems like pollution, work stress, faster lifestyle, and many other factors, just having enough nutrients isn’t the solution to a perfect health. We need additional nutritive supplements to fulfil it. Taking the right nutrition supplement is also necessary, so consulting with a good nutritionist and taking the balanced nutrition supplements can help to achieve the desired perfect health.

Numerous supplements of proteins, vitamins, phytonutrients, fatty acids, minerals, fibre etc. are available, take them in the balanced quantity and you can easily achieve the perfect health.

5)    Attitude

You’re taking care of your hygiene, exercising regularly, taking the right diet and having the right nutritional supplements. But one more element completed the H.Q. Star, and that’s your attitude. Negative attitude such as stress, anger, depression, fear, affect our body in a horrible way we can never imagine. Researches have shown that negative attitude affects our food absorption and digestion, affects the blood pressure and sugar levels, and destroys the brain cells frequently. So if you want your dream body to remain fit and healthy, start bringing positive thoughts to your brain. A positive mind helps your body to maintain its functioning in the right direction. If you’ve any negative thoughts, ignore it and say to yourself “These thoughts will destroy my body! Don’t think about them, I can achieve everything positively”. REMEMBER: Positive mind yields positive results.


So start following the “H.Q. Star” today and create a difference in your life!

Subscribe to the blog and get my latest book “THE ULTIMATE GUIDE TO 7Qs” absolutely free in your email.



The human brain resists changes, especially when it comes to health.Our daily activities always look perfect to us and we hardly take a single moment to evaluate whether our eating habits, work stress and lack of exercise can even affect our future, and this illusion shatters after the medical reports in our old age.

People in the age slot of 25-40 never pay attention to the fatal damage due to the eating habits and work load, they eat and work unaware of the fact that their body will be trapped in a CHAIN that will eventually lead to a short and painful life.

Let’s take a simple example of the daily habits of a working person between 25-40.

1)He wakes up early in the morning for exercise, either he goes for walk, but sometimes due to other problems, he’s not consistent.

2)Then he has breakfast, which is generally heavy in diet, because he has to work hard till the lunch break.

3)Then in lunch he has a heavy meal, because he feels starved after the work load, needs energy, and sometimes he eats junk food, which takes less time to eat and gives more energy as they are sources of instant sugar.

4)Sometimes, he eats snacks, which are lacking nutrients. Then he has dinner, which is generally heavy. Even sometimes he eats light dinner, but has desserts and sweets too.

And this goes on every week; he starts feeling a bit lethargic and gets tired frequently due to the work load.

5)He consumes more sugar to cover his tiredness, which never gives any nutrients, and when he has lack of nutrients, immunity to diseases decrease.

6)Then some time after he gets a small disease, like flu, cold, tonsillitis, and many small infectious diseases. What’s the cure?

Generally medicines to recover  immediately, so as he can go back to work as soon as possible.

These medicines are instant cure, but they make the immunity system weak, and make the body habitual of these medicines, now next time when you’ll get a disease, your immune system won’t be strong enough to remove the infection, your body needs these additional medicines. And when you take more heavy  or frequent dozes, your immunity weakens more.

With weak immunity, and those eating habits, the vulnerability to chronic diseases increases.

7)And when people get these diseases, they cure them either through medicines or surgery. The medicines make them weaker, and surgeries, since they’re artificial replacements by the doctors, the body never remains that much strong as it was earlier, leading to weakening of body gradually with the age.

When the body weakens enough, and relies only on the medicines, a strong shock to the body does the final damage, and  many don’t survive it.

This is a simple example of how our lifestyle affects our health and life. There are unique stories, examples associated with each chronic disease, and heart attacks.

Now read the 7  points again and assign a YES or NO to each of them,

If your  NO exceeds  YES congratulations, but you need to work on the YES quickly.

IF your YES exceeds NO, then sadly you’re a part of “THE CHAIN OF DEATH”.

If you ignore this fact and continue your daily lifestyle, you’ll pay for this ignorance in the future,so better start learning about the “Health Quotient” from TODAY!

You can learn more about “Health Quotient” in my books “The Journey To Your Second Life” and “The Power Inside Me“.


“Wisdom is to the soul what health is to the body”

Everyone of us knows the industrial revolution and internet revolution.People spent their whole life working for corporations to earn capital and  ignored their health,but now the new revolution has arrived.

People who earned a lot of money ignoring their health,are now spending every cent to regain the same health and that brings the WELLNESS REVOLUTION!

In short,wellness is all about taking the right nutrients in a balanced manner,living a positive lifestyle and exercising your brain and body daily!

take a look at the video of Dr. Collin Campbell telling us about vegan diet

So what are the key features of this revolution?

1)Many people prefer vegan food as it has more nutrients as compared to non vegan.But today vegan food is grown with insecticides and chemical manures,and much of the nutritive value is even lost when the plant is taken out of its roots which reduces the nutritive value of the food

So whether you’re eating or not eating vegan diet,your daily nutrient requirement can’t be fulfilled.And this is where SUPPLEMENTS fill us in.

2)Just taking enough supplements never solves the problem unless you life your life positively.Researches show that a positive thinking person reduces his risks of any chronic diseases,and increases his life span!

DON’T pressurize your brain with negative thoughts,it’ll damage your heart,brain,blood vessels,pancreas..the list is endless.Each time you think negatively,the body wastes more energy,and you get more vulnerable to frequent lethargy,chronic diseases and hypertension.

so just start thinking positively,remember healthy brain means healthy body.Start meditation daily,it’ll give you control over your thoughts and normalize the blood circulation to your brain.

3)Just enough nutrients and positive thinking doesn’t complete the wellness revolution.A fit body completes it and it can be easily achieved if done in the right manner

Daily jogging,going to gymnasium for cardio,and maintaining the shape of body are the prime activities.But the prime factor is your food break.REMEMBER eat small meals at regular intervals rather than large meals at large intervals.This will help you maintain the fat and lipid levels.


1)Start thinking positively.It solves most of your health problems.A healthy brain means healthy body

2)Start waking up early,jog regularly and eat small meals.

3)Want to know more about nutrition and supplements?here’s a brilliant book by Dr. Collin Campbell about nutrition and implications for Diet.

Get a copy now on amazon click here

Indian readers click here

Change your world…NOW



Early To Bed Early To Rise,Makes a Man Healthy,Wealthy and Wise -Benjamin Franklin

Have you seen people who seem physically fit,but are suffering from chronic disease?

Have u tried any of the Market Hyped “GET FIT INSTANTLY” products but never get any desirable result?

Do you eat very less meals every day to be slim?and ignore Sugar and Fat consisting products just to become  fit?

People spend lots of money for consulting doctors regarding health problems,but do you know most of them are in the wrong direction?and many of them will suffer from chronic diseases in the future.

Its is because our health care system in based on cure of diseases,so that they can earn heavy income from medicines and operations,but only a  few have concerns about prevention of diseases,which is never promoted.

So what is Health quotient all about?in summary H.Q is about-

1)Consuming the essential nutrients required for your body in  a balanced manner.

2)Remaining physically fit through exercises like jogging,yoga.

3)Remaining mentally fit through exercises like mediatation.

4)Sugar is the basic energy source for our body,just like petrol to a vehicle,but if eaten in a balanced manner,it is never harmful to you.and you’ll learn more about it here

5)Taking nutrients in form of supplements increases your nutritive absorption,and we’ll provide the best available products for you.

Check this video by Dr. Austin regarding detoxification and nutrition

Now How can you get benefits from Health Quotient?

1)Getting the right nutrition helps your body to be immune from many chronic and communicable diseases!

2)Many times small diseases cause damage to the body,which makes us vulnerable to chronic diseases.getting the right nutrients prevents you from it.

3)What’s inside you,reflects on the outside.Being nutritive fit,makes you physically and mentally fit.

4)Being physically and mentally fit makes you more energetic and efficient,which gives you an upper hand in your professional life.

5)Getting more success in your professional life,reflects in your personal life!And our Mission is to make your Professional and Personal life Much better then you ever dreamed of!

So just follow the action steps and take the road to a more successful life!


1)Start waking up early and jog daily,fresh air and fresh mind means more efficiency.

2)Take small meals at regular intervals rather than heavy meals at large intervals

3)Want to learn more about nutrition and how it can prevent you from many diseases?


This book as changed many lives,including me,and i promise it’ll do the  same for you


Indian Readers kindly click here

And don’t forget to spread this message to others,help others to help yourself!

Thank you