Basic-Grow Taller Nutrition Guide

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Learn The skills You Need To Become Fit & Tall! THE MAGIC ANSWERS TO

• Which Supplement Is Good For You? • The Basic Start To Nutrition • Healthy Eating & Better Growth • What Foods Help Improve My Height? • And More..

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DISCLAIMER The General Information Provided In This Book Is Not Intended For Use Without Professional Advice! We always make every effort to offer accurate information, errors may very well occur due to the nature of the subject matter and our interpretation of any laws, regulations, and health updates involved. We provide this information “as is.” We do not warrant the completeness, accuracy or timeliness of the information provided and offer no other warranties regarding the content of this book, either expressed or implied. ...................................................................................................................................... The information presented in this book should not be construed as professional or medical health advice. You should consult with your physician or other professional advisors familiar with your situation for advice concerning specific fitness or other health matters before making any decision and before beginning any diet program. No part of this book, in part or in full, may be reproduced, or sold in any way without the written consent of the publisher. This Guide is FREE to use for educational purposes only! Copyright © 2010 Height System Team - All Rights Reserved.

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Nutrition For Growth Nutrients For Growth At A Glance! Eating right is important for your health and overall growth — a nutritionally complete balanced diet provides the energy you need each day, keeps your body in much better shape, and can even help you resist various diseases. Start developing better nutritional habits today by learning how to develop a healthier nutritious diet that’s right for you. This chapter is for those of you who have poor eating habits and are not getting the proper amounts of vitamins and other nutrients which are essential to the development and growth of the human body. Though most of these requirements can be met by adhering to a well-balanced diet, we have listed for you in this chapter some important information about nutrition you need to know for the purpose of obtaining extra inches. First let’s understand that there are 6 important nutrients needed for growth and good health and though all play a vital role in a well-balanced diet, let us focus most of our attention on 3 (marked with asterisk) for our main purposes of promoting growth. 1. Vitamins * 2. Carbohydrates 3. Fats 4. Minerals * 5. Proteins * 6. Water

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Vitamins Vitamins are organic substances necessary for life and essential for growth. To receive the proper vitamin intake, a well-balanced diet is recommended. However, supplements may betaken where needed but not as a substitute for food. Supplements should be taken after each square meal, or once after the largest meal for proper absorption.

Vitamin A

Vitamin B1

Vitamin A (retinol, carotene) What it does:

Vitamin B1 (Thiamine) What it does:

1. Promotes growth and strong bones.

1. Promotes growth.

2. Aids for healthy skin, hair, teeth and gums.

2. Aids in prevention of beriberi and nervous disorders.

3. Helps build resistance to infections etc. Best Sources: Carrots, liver, egg yolk, milk, green and yellow vegetables, margarine, and yellow fruits. Supplement: (10,000 to 25,000 IU) Note: If your diet includes ample amounts of spinach, liver, sweet potatoes, or cantaloupe, it is not likely you’ll need a supplement.

Bone-Smart Foods - Apples are full of vitamin A, B6 and minerals. French researchers found that a flavanoid called phloridzin that is found only in apples can protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

3. Aids digestion. 4. Helps heart and nervous system function properly. Best Sources: Rice, whole wheat, dried yeast, peanuts, soybeans, peas and green vegetables. Supplement: (100 to 300 mg. are most common). Note: More effective when used in B-complex formulas.

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Vitamin B12 Vitamin B2

Vitamin B12 (Cobalarnin) What it does:

Vitamin B2 (Riboflavin) What it does:

1. Promotes growth 2. Increases energy

1. Promotes growth and aids in reproduction. 2. Promotes healthy skin, hair, nails. 3. Helps maintain good eyesight etc. Best Sources: Milk, liver, eggs, fish, kidney, yeast, leafy green vegetables. Supplement: (100 to 300 mg per day is most common). Note: Most effective when used in B-complex formulas. Vitamin B2 is a common deficiency in the United States.

Vitamin B6

3. Forms and generates red blood cells. 4. Helps balance and concentration.

Vitamin B6 (Pyridadne, Pyridixinal) What it does:

Best Sources: Cheese, liver, kidney, pork and beef.

1. Reduces night muscle spasms, leg cramps, hand numbness and certain forms of neuritis.

Supplement: Varies from 5 to 100 mcg. depending on deficiency.

2. Properly assimilates protein and fat.

Note: Common deficiencies are noted in vegetarians and high protein consumers. Vitamin B complex formula should include all the B-complex vitamins so far discussed plus other important vitamins vital to the growth process. Be sure to read labels and check with your pharmacist to make sure your formula includes the proper amounts of each vitamin best suited to your needs.

3. Works as a natural diuretic etc. Best Sources: Liver, brewers yeast, cabbage, black strap molasses, canta loupe, beef and kidney. Supplements: For best results, take in equal amounts with vitamins B1 and B2. Note: If taking a B-complex formula, be sure it contains enough B6 to be effective.

Vitamin C Vitamin C (Ascorbic Acid, Cevitamin Acid) What it does: 1. Aids in healthy bones and teeth. 2. Prevents scurvy. 3. Helps treat and prevent common colds. 4. Enables protein cells to hold together. 5. Aids blood vessel circulation. Best Sources: Citrus fruits, tomatoes, berries, cauliflower, raw cabbage and potatoes. Supplement: (1,000 to 10,000 mg. per day) Note: Plays a primary role in the growth and repair of body tissue cells.

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Vitamin D Vitamin D (Calciferal, Viosterol, Ergosterol) What it does: 1. Essential for strong bones and teeth.

Vitamin E Vitamin E (Tocopherol) What it does:

2. Prevents rickets, which deteriorates bones and could cause bowed legs, knock knees and poor posture.

1. Supplies oxygen to the body for more endurance.

3. Aids treatment of conjunctivitis.

2. Essential for virility.

4. Aids vitamin A.

3. Helps prevent and destroy blood clots.

Best Sources: Milk products, fish liver oil, fish meats and sunlight.

Best Sources: Wheat germ, eggs, leafy greens, soy beans, spinach, whole wheat, and broccoli.

Supplement: (400 to 1000 IU per day)

Supplement: (200 to 1000 IU per day) Note: Due to chlorinated drinking water, in a large percentage of the population, vitamin E may be in great demand.

Bone-Smart Foods - Apples are a rich source of vitamin E and a mineral called boron, which helps promote bone growth. An apple can provide your body an excellent source of energy. The health benefits of apple are enormous making it one of the most valuable and savored fruits throughout the world. An apple a day keeps the doctor away!

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Vitamin F Vitamin F (Unsaturated Fatty Acids Linoleic and Arachidonic). What it does: 1. Aids in growth. 2. Helps prevent heart disease. 3. Helps prevent cholesterol deposits in arteries. Best sources: Vegetable oils, walnuts, pecans, and almonds, soybeans, linseed and sunflower oils. Supplement: (100 to 150 mg) Note: For best absorption take with vitamin E. If you consume excessive amounts of carbohydrates, you will probably need more vitamin F.

Vitamin K Vitamin K (Menadione) What it does: 1. Aids in proper blood clotting. 2. Helps prevent internal bleeding and hemorrhaging. Best sources: Egg yolk, yogurt, fish liver oils, soybean, green vegetables and kelp. Supplement: (Approximately 300 mcg. is adequate) Note: Due to an abundance of natural vitamin K, supplementation is not usually necessary. See a doctor before taking a supplement. Important: Proper amounts of vitamins will differ depending on individual characteristics and diet. Certain dosages may not be suitable for all individuals and could be detrimental to your health. Please seek advice of a physician when supplementing with vitamins. All vitamins in this chapter will not be needed however, they are noted because of their ability to work well in a totally balanced diet.

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Calcuim Minerals MINERALS Minerals are an organic substance found naturally in the earth. They make up a large part of our bones and teeth and help regulating other body functions. Here are some of the minerals to which you should pay special attention.

CALCIUM -What it does: 1. Aids for strengthening soft bones and teeth. 2. Helps maintain regular heartbeat. Best sources: Milk and dairy products, sardines, soybeans,. dried beans, green vegetables. Supplement: (600 to 1500 mg per day)

Chromium CHROMIUM - What it does: 1. Aids in growth process. 2. Helps prevent and lower high blood pressure. Best sources: Meat, brewer’s yeast, clams, chicken, shellfish. Supplement: (90 mcg. per day is average for adults)

Bone Development - Milk an excellent source of calcium -1 cup (250 ml) of 2%-fat milk contains 285 mg of calcium, which represents 22% to 29% of the daily recommended intake (DRI) of calcium for an adult. Milk helps build bones up and then helps slow the loss of bone as we age.

Iodine

CHLORINE - What it does:

IODINE - What it does:

1. Helps keep your body limber.

1. Promotes growth.

2. Aids digestion by cleansing system.

2. Provides energy.

Best sources: Table salt, kelp, and olives.

3. Burns excess fat.

Supplement: Has not been determined. However, an average daily salt intake should be more than sufficient.

Best sources: Kelp, salt, all seafood, onions, and vegetables grown in iodine-rich soil.

Fluoride FLUORIDE - What it does: 1. Strengthens bones. 2. Reduces tooth decay.

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Chlorine

Supplement: (P.DS, is 80 to 150 mcg. per day for adults) Note: Iodine aids in the proper functioning of the thyroid gland which fosters and regulates growth. Check your salt to see if it is iodized along with your vitamins or multi-mineral preparations. Too much iodine can cause a harmful effect. For additional supplements of iodine not discussed, a physician’s advice is recommended.

Best sources: Fluoridated drinking water, seafood and gelatin. Supplement: Has yet to be determined, but most people get sufficient amounts from fluoridated drinking water. Note: Available by prescription in areas without fluoridated drinking water. Additional fluoride should not be taken unless advised by a physician.

Bone-Smart Food - Fluoridated milk is milk in one of its various forms e.g. fresh, powdered or UHT, to which a small amount of fluoride has been added to protect against tooth decay. Over 672,000 humans drink fluoridated milk, 40,000 of these are in Britain.

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Magnesium

Iron

MAGNESIUM What it does:

IRON What it does:

1. Aids the cardiovascular system.

1. Aids growth.

2. Aids nerve and muscle functions.

2. Prevents fatigue.

3. Needed for calcium and vitamin C metabolism.

3. Helps form hemoglobin in blood etc.

Best sources: Figs, apples, grapefruits, lemons, seeds, nuts, yellow corn and dark green vegetables.

4. Aid for good skin tone. Best sources: Liver, beef kidney, egg yolk, oysters, cereals, raw clams, and red meat.

Supplement: (300 to 400 mg. daily)

Supplement: (RDA is 10 to 18 mg.)

Note: If you live in area with hard drinking water, or consume large amounts of nuts, seeds and green vegetables, you’re probably getting sufficient amounts of magnesium.

Note: Check your iron supplement to see if it contains “Ferrous Sulfate” an inorganic iron which can destroy vitamin E in your system. Try to avoid this preparation. For women, whose bodies use much more iron than men’s, a supplement is most likely needed.

Being Tall & Fit - An active lifestyle that includes physical activities and good diet will strengthen muscles, improve bone growth, prevent excessive weight gain, and decrease bone loss.

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Phosphorus

Other Minerals

PHOSPHORUS - What it does:

Other important minerals are:

1. Aids growth.

POTASSIUM Sources include; citrus fruits, watercress, bananas, potatoes and green vegetables.

2. Provides energy. Best sources: Fish, poultry, eggs, meats, nuts, seeds and whole grains. Supplement: (RDA is 800 to 1200 mg per day for adults) Note: Most diets already include adequate amounts of phosphorus or “phosphates” in t them, so check before taking a supplement.

SODIUM Sources include; salt, shellfish, carrots, beets, bacon and kidney. SULFUR Sources include; lean beef, fish eggs, cabbage and dried beans. ZINC Sources include; steak, eggs, lamb chops, brewer’s yeast and pumpkin seeds.

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Proteins And Water Proteins - Everyone’s protein requirements are different, depending upon your size, age and physical condition.

A large, young person will require more protein than a small, older person. Proteins have different functions, and work in different areas of the body. There are basically two types of proteins, complete and incomplete protein. 1. Complete Protein – provides the proper balance of eight necessary amino acids that build tissues, and are found in foods of animal organ such as meats, poultry, seafood, eggs, milk and cheese. 2. Incomplete Protein – lacks certain essential amino acids and is not used efficiently when eaten alone. However, when it is combined with small amounts of animal source proteins, it becomes complete. It is found in seeds, nuts, peas, grains and beans. Note: Mixing complete and incomplete proteins can give you better nutritional value than either one alone. Water – basic solvent for all the products of digestion. It is essential for removing waste from our bodies and 6 to 8 glasses daily is considered healthy.

Proteins In Milk - Milk contains excellent source of proteins, particularly caseins, have an appropriate amino acid composition for growth and development. The protein in milk has a quality higher than many other foods. (1 cup) Milk 2% contains 8.13g of quality protein. Milk proteins also contain all 9 essential amino acids required by humans.

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Chart 1 - Foods With High Nutrition While most people have a basic idea of proper nutrition, we’d like to provide you with some key nutritions’ list that will help you understand exactly what you should eat, and foods that are good for you. With a better understanding of good nutrition essentials, you’ll be able to develop a healthy diet that’s right for you, and that gives you the power to take on each day with energy and enthusiasm.

Bone-Smart Foods - Peppers are an excellent source of nutrients that contain: Vitamin C: which contributes to the health of our bones, teeth and gum and helps the body absorb iron, which contributes to good healing. Vitamin A: Promotes growth of bones and teeth, promotes healthy vision and protects against infection. With other important vitamins B6, B2 and B3.

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Chart 2 - Foods With Height Nutrition

A Healthy Lineup of Proper Nutrition Proper nutrition and eating properly are vital to your good health, even more so if you’re recovering from an illness or injury. To help you enjoy the foods you eat and to make sure they’re as nutritious as they are delicious, we’re presenting you with a healthy lineup of foods that all boost better growth and bone development.

Bone-Smart Foods - Boost calcium absorption and bone growth with bananas! Bananas, especially the green ones, are excellent for your bones and health. This amazing tropical fruit is extremely rich in a compound called fructooligosaccharides, which nourishes the bacteria (some bacteria in your body is very beneficial) in your colon, allowing for an increase in the production of digestive enzymes and vitamins that help you absorb important bonestrengthening nutrients, such as calcium and magnesium.

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Being physically fit gives you more energy, health and better bone development! Along with good nutrition, good exercise habits provide you with enormous positive health benefits, by letting you fully enjoy every moment. From maintaining the strength necessary to keep bones in good working order, to building a strong heart, to warding off disease, to providing a stress-reduction outlet, exercise is critical to your overall mental and physical health

Eating Right Is Important For Your Height! Growth-FlexV® Pro System provides an excellent source of many key nutrients for those who are unable to consume appropriate nutrients from solid foods alone.

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References [1]# ^ del Pino, Mariana; Bay, Luisa; Lejarraga, Horacio; Kovalskys, Irina; Berner, Enrique; Herscovici, Cecile Rausch (2005). “Peso y estatura de una muestra nacional de 1.971 adolescentes de 10 a 19 años: las referencias argentinas continúan vigentes” (in Spanish). Archivos argentinos de pediatría 103 (4): 323–30. http://www.scielo.org.ar/scielo.php?pid=S0325-00752005000400007&script=sci_arttext. [2]# ^ a b c ABS How Australians Measure Up 1995 data [3]# ^ a b c d http://www.econ.upf.edu/docs/papers/downloads/1002.pdf The Evolution of Adult Height in Europe [4]# ^ Azerbaijan State Statistics Committee, 2005 [5]# ^ NATIONAL NUTRITION SURVEY [6]# ^ IBGE(2005) [7]# ^ Folha de SP [8]# ^ Kamadjeu RM, Edwards R, Atanga JS, Kiawi EC, Unwin N, Mbanya JC (2006). “Anthropometry measures and prevalence of obesity in the urban adult population of Cameroon: an update from the Cameroon Burden of Diabetes Baseline Survey”. BMC Public Health 6: 228. doi:10.1186/1471-2458-6-228. PMID 16970806. [9]# ^ a b Methodological Issues in Anthropometry: Self-reported versus Measured Height and Weight, by Margot Shields, Sarah Connor Gorber, Mark S. Tremblay [10]# ^ Encuesta Nacional de Salud 2004 [11]# ^ a b Yang XG, Li YP, Ma GS, et al. (July 2005). “[Study on weight and height of the Chinese people and the differences between 1992 and 2002]” (in Chinese). Zhonghua Liu Xing Bing Xue Za Zhi 26 (7): 489–93. PMID 16334998. [12]# ^ A TROPICAL SUCCESS STORY: A CENTURY OF IMPROVEMENTS IN THE BIOLOGICAL STANDARD OF LIVING, COLOMBIA 1910–2002 * [13]# ^ a b c Productive Benefits of Improving Health: Evidence from Low-Income Countries, T. Paul Schultz* [14]# ^ DST Statistical Yearbook 2007 [15]# ^ a b Pineau JC, Delamarche P, Bozinovic S (September 2005). “Les Alpes Dinariques : un peuple de sujets de grande taille [Average height of adolescents in the Dinaric Alps]” (in French). Comptes Rendus Biologies 328 (9): 841–6. doi:10.1016/j. crvi.2005.07.004. PMID 16168365. [16]# ^ Lintsi M, Kaarma H (January 2006). “Growth of Estonian seventeen-year-old boys during the last two centuries”. Economics and Human Biology 4 (1): 89–103. doi:10.1016/j.ehb.2005.05.007. PMID 15993666. [17]# ^ National Public Health Institute (Finland) [18]# ^ a b La taille des hommes : son incidence sur la vie en couple et la carrière professionnelle - INSEE [19]# ^ Rebecca Sear [20]# ^ a b Households, families and health - Results of the Microcensus 2005 [21]# ^ Papadimitriou A, Fytanidis G, Douros K, Papadimitriou DT, Nicolaidou P, Fretzayas A (August 2008). “Greek young men grow taller”. Acta Paediatrica 97 (8): 1105–7. doi:10.1111/j.1651-2227.2008.00855.x. PMID 18477057. [22]# ^ Secular changes in height, weight and body mass index in Hong Kong Children [23]# ^ Average height of men and women (National Geographic, Hungarian) [24]# ^ Angus Deaton, 2008 [25]# ^ Times of India [26]# ^ Venkaiah K, Damayanti K, Nayak MU, Vijayaraghavan K (November 2002). “Diet and nutritional status of rural adolescents in India”. European Journal of Clinical Nutrition 56 (11): 1119–25. doi:10.1038/sj.ejcn.1601457. PMID 12428178. [27]# ^ Indonesia Family Life Survey,1997 [28]# ^ Youth Profile in Some Suburban Areas In East Java (Preliminary Survey of The Indonesian Youth Stature at The Fiftieth Anniversary of Indonesia) [19]# ^ a b http://diglib.tums.ac.ir/pub/magmng/pdf/6079.pdf Secular Trend of Height Variations in Iranian Population Born between 1940 and 1984 [30]# ^ http://www.unu.edu/unupress/food/fnb23-4.pdf Relationship between waist circumference and blood pressure among the population in Baghdad,Iraq,Haifa Tawfeek [31]# ^ Mandel D, Zimlichman E, Mimouni FB, Grotto I, Kreiss Y (February 2004). “Height-related changes in body mass index: a reappraisal”. Journal of the American College of Nutrition 23 (1): 51–4. PMID 14963053. http://www.jacn.org/cgi/pmidlookup?vi ew=long&pmid=14963053. [32]# ^ Altezza media per sesso e regione per le persone di 18-40 anni, anno 2006, Received from ISTAT 11 Feb. 2009 [33]# ^ a b Okosun IS, Cooper RS, Rotimi CN, Osotimehin B, Forrester T (November 1998). “Association of waist circumference with risk of hypertension and type 2 diabetes in Nigerians, Jamaicans, and African-Americans”. Diabetes Care 21 (11): 1836– 42. doi:10.2337/diacare.21.11.1836. PMID 9802730. [34]# ^ Official Statistics by Ministry of Education, Culture, Sports, Science and Technology [35]# ^ VISUOMENĖS SVEIKATA Anthropometrical data and physical fitness of Lithuanian soldiers [36]# ^ Distribution of Body Weight, Height and Body Mass Index in a National Sample of Malaysian Adults [37]# ^ a b 2003 study. A 2007 Eurostat study revealed the same results - the average Maltese person is 164.9cm (5’4.9”) compared to the EU average of 169.6 cm (5’6.7”). [38]# ^ Msamati BC, Igbigbi PS (July 2000). “Anthropometric profile of urban adult black Malawians”. East African Medical Journal 77 (7): 364–8. PMID 12862154. [39]# ^ Nutritional status of adults in rural Mali,Katherine A. Dettwyler [40]# ^ Free Height Journal [41]# ^ Indice de masa corporal y percepción de la imagen corporal en una población adulta mexicana: la precisión del autorreporte [42]# ^ Estudio Nacional de Salud y Envejecimiento en México (ENASEM)