Supplements for Beginners

                                                     

Supplements are raved about by some, ridiculed by others, but there is no doubting that they can help you along the road to supreme fitness. Of course, it's all about finding the right balance so that the supplements are just that; a supplement to your routine rather than the core reason behind it.

Create a routine

If you want to add supplements into your routine, you may want to start off by creating a workout programme that you can follow. Take the time to focus on the different parts of the body that you're trying to target and ensure that you're doing specific exercises for each section.

Having a detailed routine will allow you to work each muscle group at a set time and ensure that you get the results that you want. It may be the case that you spend a day working on your legs and then another day on your stomach, then a day on your arms and shoulders. You can then rotate and mix up the days on which you work out each section.

Ramp it up

Once you've got your routine in place and have made it a habit, you can then start to add to it and create a unique exercise programme for you. This is where the supplements will come into it. Some people think that you can just take any old supplement and you will magically get the results you want overnight. Sounds too good to be true, right? Well that's because it is.

Supplements won't give you instantaneous results that will last over the long term; they are designed as an add-on to your routine that may help to enhance the overall result. High protein supplements may seem to suddenly make you bulk but there is more work involved than that. Proteins are one of the most popular types of supplements used by people trying to get the optimum amount of nutrition. They offer the body that little something extra to enable it to work harder or simply to keep it in tip-top condition.

When to use

One of the most important things to bear in mind when taking supplements is the timing of taking them. The results may be more effective if the timing is right so this isn't something that should be ignored. On top of that, the amount you take is also important and you may find you have an adverse result if you take too much or too little.

Taking too much protein can affect the kidneys and the liver so it's absolutely essential that you measure out your supplements carefully. It's easy to think that more is better but that is rarely the case in these circumstances.

Protein - and other supplements - are designed to enhance your workout and the overall results but they should be taken with care. Replacing your regular diet with proteins and other supplements is not going to give you better results. In fact, it may actually cause long-term harm to the body so be sure to follow the instructions carefully and do what's right for your body, not what everyone else is doing.

Below is the list of Top 5 Bodybuilding Supplements in the World

1. CREATINE(Creatine monohydrate):

Creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source.Creatine is bodybuilding's ultimate supplement, and for good reason. For one thing, creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It's no wonder athletes who use it have such of an edge over those who do not. Soon nearly every athlete who competes will use it (if they don't already). Creatine's ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles' growth too-making muscle fibers bigger and stronger.

2. WHEY PROTEIN:

Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. Whoa! Nearly every bodybuilder knows the importance of protein supplementation. Studies have been conducted that compare whey protein to other sources. They have found that whey protein contains the perfect combination of overall amino acid makeup... and in just the right concentrations for optimal performance in the body. Both hormonal and cellular responses seem to be greatly enhanced with supplementation of whey protein, too! Not to mention the benefits whey protein has on the body's immune system according to documented scientific research. Whey protein also plays a role as an antioxidant and helps support a health immune system. Most importantly, consistent whey protein intake coupled with exercise will result in consistent muscle building

3. NITRIC OXIDE(NO):

Nitric Oxide controls the circulation of blood, and transmits messages between nerve cells. The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress.Nitric oxide also affects the endocrine system. It affects the release of gonadotroptin releasing hormone, as well as the release of adrenaline from the adrenal medulla

4. GLUTAMINE:

Glutamine is highly in demand throughout the body. It is used in the gut and immune system extensively to maintain optimal performance.* 60% of free-form amino acids floating in skeletal muscles is L-glutamine. L-glutamine plays a very important role in protein metabolism, and it appears to be a very important nutrient for body builders.* When supplemented, it may help body builders reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells

5. MULTI-VITAMIN:

Multivitamin and mineral supplements are perhaps the most important single supplement that can be consumed by bodybuilders and athletes. For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients. Becoming deficient in just one of these essential vitamins or minerals breaks down the metabolic pathway that produces optimum efficiency and performance declines. Not good! Daily consumption of a high-potency multivitamin/multimineral formula may help ensure the presence of essential cofactors necessary for thousands of metabolic reactions

TOP 10 MUSCLE BUILDING WORKOUTS

       TOP 10 MUSCLE BUILDING WORKOUTS

1) DEADLIFT

Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift. No other exercise is a better test of overall body power. While uninformed people always ask, "how much can you bench," the question they really should ask is, "how much can you deadlift?" A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do.

2) SQUAT

The squat has been known for years as the "king of all muscle building exercises" and for good reason. I'm not talking about sissy boy half squats either; I'm talking about real below parallel, full squats. If you don't at least break parallel it's not a squat. Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat.

3) CHIN UP

Not many exercises will build muscle in the upper body like chin ups. Known as the upper body squat, chins stimulate nearly every muscle from the traps down to the abdominals. Any exercise that allows you to move your body through space as opposed to moving a weight or fixed implement around you has a much higher degree of neuromuscular activation, and therefore a much greater potential to elicit gains in size and strength. Look at the development of male gymnasts and you will see for yourself what years of chin ups and dips can do for the upper body. If you want to build muscle fast, be sure to include chin ups in your weight training program.

4) PARALLEL BAR DIP

A close second to chin ups as one of the best upper body exercises for building muscle fast, and for all the same reasons. If you want big arms you had better include dips in your training program. No other weight training exercise will add slabs of muscle to the triceps as effectively as dips. A huge chest and enormous pair of front delts are also a pleasant side effect that comes with regularly performing this outstanding muscle building exercise.

5) HANG CLEAN AND PUSH PRESS

A total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms. Although it is, by definition, an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. When done in this manner, it is not performed solely with the intention of developing explosive speed like most Olympic lifts are performed. Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one. It's a shame you don't see this in more bodybuilding programs.

6) BENCH PRESS

This is one of the three powerlifting exercises and along with Military Presses, is the greatest of all pressing movements for building muscle in the upper body. When looking at the effectiveness of an exercise, the questions to be asked are what will allow the lifter to use the most weight and what exercise involves the most muscle mass. The bench press meets both of these prerequisites and besides being incredibly effective as a muscle building exercise, it is one of the best measures of upper body power.

7) MILITARY PRESS

Also known as the front press, this was once considered the number one measure of upper body power and was the premier muscle building exercise for the upper body. In the old days of strength training most people didn't even do bench presses; every weight training exercise was done standing up. Bench pressing was looked down upon as a show lift and real men only did overhead presses to build muscle. Bench pressing took over with the development of powerlifting and bodybuilding and the military press took a back seat. It is still however, a great measure of upper body power and should be done by anyone interested in building an impressive set of shoulders and building overall muscle mass throughout the upper body. Even though some uninformed doctors will have you believe that overhead pressing can be dangerous, old time strong men argue that there would not be as many shoulder injuries as there are today if the military press had remained the upper body weight training exercise of choice. Equally effective variations of the military press include the push press, push jerk and split jerk.

8) BENT OVER ROWS

When it comes to building muscle in the upper back and lats, bent over rows are hard to beat. This weight training exercise can be performed many different ways; palms up, palms down, wide grip, close grip, to the abdomen, to the sternum, with an ez bar or with a straight bar. However you do them, nothing will develop thickness in the back like rows will, and anyone who has been involved with bodybuilding for a while will tell you there is nothing more impressive than a well developed back, muscular back.

9) GOOD MORNINGS

Although they are a rarely performed weight training exercise by a large majority of bodybuilders, good mornings remain one of the staples of a good size and strength gaining program. Powerlifters seem to be the only ones who know about the muscle building properties of this outstanding exercise. The reason this muscle building exercise is often avoided is that good mornings are brutally hard work. But that hard work brings huge rewards. Good mornings will build muscle fast and pack tons of size on your lower back, glutes, and hamstrings. They are also one of the best weight training exercises to help improve your squat and deadlift, which is the main reason they are a mainstay in powerlifting.

10) PUSH UP

Yes, you read that right, I said pushups are one of the best weight training exercises to build muscle fast. For a beginner pushups are the absolute best muscle building exercise to do for the pecs, delts, and triceps. However, as you make progress and get stronger pushups become too easy and are usually forgotten about. That is a huge mistake. There are several varieties of pushups that can be used by intermediate and advanced lifters such as elevated pushups on pushup handles, dumbbells, or chairs. Pushups can also be done on gymnastic rings hanging from chains and suspended a foot or so above the ground to make them even more challenging. When either of these versions of this awesome muscle building exercise becomes too easy you can have a partner hold weight on your back, use a weighted vest or even drape heavy chains across your back. If you are looking for more variety, Hindu pushups are another great version of this exercise and can sometimes humble even the strongest of men.

So there you have it, the best weight training exercises for building muscle fast. All the food and supplements and drugs in the world are worthless if you train like a Nancy boy. Machines and isolation movements are as effective as running on a treadmill when it comes to getting big and strong. Stick with the weight training exercises above; make them a staple in your training, and start saving up for a new wardrobe. Its time to build muscle fast!

HOME WORKOUTS

Time is becoming increasingly tight in our busy schedules and this usually means that the excuses start on why we can't make it to the gym. With this in mind I wanted to be able to give people a simple workout plan that they would be able to do at home in under an hour. I have designed this workout with several principals in mind. The first, is targeting the bodies major muscle groups including the legs, arms, chest, back, shoulders, and abs. The second is that this workout has been developed around the principle of circuit training. This will make the most efficient use of work out time and allow for an all-in-one weight lifting and aerobic exercise program. The third is that this program can be utilized by beginners to the advanced. The weight and intensity just need to be increased in order to make this a more strenuous and taxing workout. I have also designed this program with the idea that the exerciser is familiar with the basic moves of strength training.

Precaution: Please consult a doctor before beginning any workout or fitness routine especially if you have any illnesses or injuries or any other condition that may provide discomfort while exercising

In order to complete this exercise routine, the user will need to have some basic exercise equipment including a barbell, dumbbells of various weight, a weight bench, and exercise ball, and an exercise mat. Thera bands may be substituted for the dumbbells.

Throughout the workout I need you to keep in mind that you are to move from exercise to exercise without taking any breaks. We are trying to get the heart rate up to at least 65% of the age predicted maximum heart rate for fat burning effect with an eventual goal for the advanced fitness individuals reaching 85% of the age predicted maximum heart rate. You can calculate your predicted maximum heart rate by using the following calculation: 220-(age) = Age Predicted Maximum Heart Rate.

HOW TO START

Warm up with 5-10 minutes of cardio. This can be done by running on the spot or for a lower impact warm up try doing alternating knee raises or alternating leg kicks.
Do 2-3 sets of each exercise doing 12-15 reps of each exercise.

Start with Squats. You can either place a barbell on the upper shoulders/back area, hold dumbbells in either hand. Bend the knees and lower into a squat. To do this exercise properly, drop your tailbone down to the floor and do not let your knees come over your toes. You also don't want to bend your knees past 90 degrees.

In between the sets of Squats, do lateral shoulder raises. Hold lighter dumbbells in each hand down by your side. Bend your arms slightly, and slowly raise the weights to shoulder level. Lower the weight back down to your side and repeat.

The next set of exercises will consist of alternating between the bench press and bicep curls. For the bench press, lie down on a bench or floor. Hold a medium-heavy barbell directly over the chest. Lower the bar down to your chest until your elbows reach 90 degrees. Press the weight back up to complete one rep. Alternatively, you could use dumbbells to vary the routine. In between sets of Bench Press do dumbbell bicep curls. Stand holding the dumbbells to your side. Raise the barbells by bending your elbows but do not move your arms at the shoulder. Also, do not swing or lean back. This should be a controlled movement counting 2 seconds to the top and 2 seconds to the bottom.

From here you will move to alternating between 3 exercises consisting of barbell dead lifts for your glutes, barbell row for your back, hamstrings, and lower back, and dumbbell tricep kickbacks. Start this set of exercise by holding a heavy weight barbell with hands and feet shoulder width apart. Hold the weights in front of your thighs. bend at the hips and lower the weights to the floor maintaining a bend in the knees, keeping your back flat and shoulders back. Return to the start position to complete a rep. After completing 12-15 reps of this exercise, move directly to the barbell row. Holding the same weight bend forward at the hips to a 45 degree angle. Squeeze the back to pull the weight towards the belly. Lower and repeat. After you complete your set of this exercise, grab the some lighter weight dumbbells, bend forward with elbows bent. Straighten the elbows to work the triceps.

Finish the workout routine with some core work. Alternate between the ball crunch and back extension exercises. For the ball crunch, lie down with the exercise ball under the lower/mid back. Squeeze the abs to lift the shoulders of the ball. Concentrate on driving your belly button down to the ball. Lower and repeat. After completing 15-20 reps, move quickly to the back extension. Lie face down on a mat and squeeze the lower back to lift your chest just a few inches from the floor. Lower and repeat.

- Pushups - A very simple move with a primary emphasis on your chest, triceps and shoulders, not to mention requiring your core to keep your body straight. By simply changing the angle of your body (incline, flat or decline), or changing your hand position, close together, far apart, staggered, shoulder width, you will hit these various muscles from different angle, resulting in muscle confusion, which is crucial for getting results.

TIPS TO BECOME SLIM FOR WOMEN

This is not a diet — or a rigorous exercise program. (Nobody can stick to those for long.) Instead, it’s a simple way to make weight loss a natural part of the life you already live. And guess what? It’s fun! You don’t have to give up the foods you love or join a gym. It’s about balancing calories in tiny ways that add up to big benefits. You just adopt some tricks naturally lean people do. Pick the ones you like, stick with them, and you’ll slim down and tone up  for good!

Learn to stop

LEARN to listen to your body and stop munching when you're full. Try drinking a glass of water before you eat, to make sure you haven't mistaken thirst for hunger. Then eat your meal slowly so that you'll recognise when you've had enough - the brain needs 20 minutes to receive the full signal.

In a restaurant, place your napkin on your plate once you've had enough. At home, squirt some washing up liquid on to your plate so you won't be tempted to have another nibble.

Graze, not gorge

A GOOD skinny trick is to eat little and often. Several small meals a day keep your metabolism running smoothly so you won't be tempted to grab an unhealthy snack or over-indulge at mealtimes.

Slim girls may seem to eat more with the grazing method, but by having constant nourishment and never skipping a meal they keep burning calories all day.

Don't deprive yourself

IF you ban all your favourite treats, you'll only want them all the more and end up bingeing. Instead, have a little of what you fancy to keep control of your cravings without feeling guilty and bloated.

Save calories with a healthier version of your usual indulgences. For example, fruit sorbet contains half the calories and a 10th of the fat of an ice cream.

Proper portions

TRIM women have a keen eye for a sensible portion. Learn the tricks of not over-cooking. A fistful of cereal for breakfast or a cupful of pasta for dinner is ample.

Balancing your meals is also essential. Vegetables or salad should comprise half of your plate, a quarter should be protein - beans, fish, eggs or meat - and the final quarter should be carbs such as pasta, rice, bread or potatoes. In just five days your belly will shrink accordingly, making the smaller portion an ample size.

Plan it

TAKE a peep into a skinny girl's handbag and you can guarantee she will have some healthy snacks stashed away.

Pop a banana in your bag, some nuts or seeds in your desk drawer and some chopped raw veggies in your fridge to ensure there's always something healthy to hand. Grab a healthy snack before a buffet or restaurant meal to take the edge off your hunger.

Brekkie is king

THE old proverb is true: your meals should decrease in size over the course of the day to help you achieve a skinnier self. Having a big breakfast is a good way (especially one with slow-release carbohydrates, such as winter-warming porridge) to kick-start your metabolism.

Follow up with a healthy protein-rich lunch (chicken or fish with salad) and a light dinner. Skinny girls never go to bed bloated on an over-full belly.

Drink and think

SLIM women prefer a 50-calorie gin and slimline tonic to a calorie-laden creamy cocktail. Stick to this on a night out and you can save calories while still enjoying a drink or two.

Don't drink to excess. Alcohol creates food cravings.

The burn-off
YOU don't have to be a stringent calorie-counter, but if you are busy make sure you eat the recommended 2,000 calories and 70g fat a day and provide your body with plenty of energy in the form of wholewheat pasta, porridge and bananas. If it's a lazy day, don't eat as much. Stick to healthy foods and do not consume more than 1,400 calories and 50g fat.

Stay active

SEE that skinny girl power-walking to work while you're sat on the bus? Or the size-8 lady tackling the stairs instead of the escalator?

It's no coincidence. Never take the easy option. If there is a more active way, choose it. That way, you'll burn more calories every day without having to make any big lifestyle changes.

Be a menu guru

YOU don't have to be boring and stash a calorie-converter in your handbag to be a skinny girl; just make wise choices. At every restaurant or supermarket there are always healthier options.

Enjoy exercise

SLIM women tend to work out to keep trim and toned, but the key to exercise is finding a sport you enjoy. Then you're far more likely to stick at it. Team sports or exercising with a friend are good, as you will spur each other on.

Moderation

DON'T cut out major food groups such as carbs or dairy products to lose weight. Although a few pounds will drop off, the diet is simply not sustainable.
Develop long-term healthy eating habits instead. Banish those bathroom scales. Your weight naturally fluctuates from day to day and even hour to hour. Continually weighing yourself will lower your self-esteem and encourage you to comfort-eat.

Love yourself

EVEN Kate Moss has lumpy bits she would love to change, but you'll rarely hear a skinny girl whinging about her problem areas.
Create a healthy body image by focusing on what you like about yourself, and a healthy attitude to food - and a healthy figure - will soon follow.

5 TOP TIPS

IF you tend to pile your plate, use a smaller plate.

BUY food in portion-sized packets.

EAT sweet treats with a teaspoon: a small portion will last much longer.

DON'T eat directly from packets, jars or tubs.

EVEN healthy foods contain calories, so control portion sizes. Stick to the guidelines on the packet.

SECRET 10 BEST FOODS FOR WOMEN

1. Something's Fishy!Salmon was at one time avoided in favour of white fish or sole, due its higher fat content. However, once we understood the value and benefit of the essential "Omega 3 fatty acids" present in salmon and other oily fish, it was back on the plate. Salmon is also high in protein, low in cholesterol and contains other essential vitamins.Eat one or two fish meals per week for good health. The good news is that FSANZ has found it is safe for all population groups to eat 2-3 serves per week of most types of fish. There are only a few types of fish, which FSANZ recommends limiting in the diet - these are billfish (swordfish / broadbill and marlin), shark/flake, orange roughy and catfish.

1. Crank Up the Calcium!
• Women of all ages need enough calcium in their diets to build and maintain strong bones. Milk and yogurt are 2 ways to get your calcium. Calcium-rich foods that are also good sources of magnesium (and other nutrients) go a long way to supporting bone, and heart health. Magnesium is the nutrient that plays an important role in the creation of new bone; so think about seeds and nuts as healthy additions to a wholegrain cereal. Calcium, magnesium and potassium are alkalising minerals.If you feel you need to supplement with calcium, remember that calcium should be taken with magnesium in a 2:1 ratio. This is because calcium and magnesium require each other for proper absorption, and utilisation in the body. So, if you supplement with 500 mg of calcium, you need to take 250 mg of magnesium at the same time. eVitamins has the best range of vitamins and supplements and a very comprehensive website to help you determine your needs.

1. Green Power!
• Broccoli for example is not only a good source of calcium, potassium and B vitamins; it contains plant substances called sulphurophanes. These plant chemicals are cancer-protective and help the liver process and clear any excess oestrogen. Excess oestrogen causes weight gain, hormonal imbalances, night sweating, and presents an increased risk of fibroids, breast cysts, breast cancer and endometriosis.

1. Water me please!
   • Water is a nutrient and the fact is we need it... and plenty of it. Certainly, water may be one of the best tools in the weight loss game. It not only suppresses the appetite, but helps the body metabolise stored fat. Water keeps the body's tissues well hydrated, so if you want smooth, line-free skin for as long as is naturally possible... drink up!
2. Soy Good!
• Soya foods (including beans, tofu, Soya milk & yogurt, soy sauce, Tamari and Miso) are the richest food sources of phytoestrogens (and of course soy protein). The natural plant substances - phytoestrogens - are now thought to be beneficial in maintaining bone density. Tofu, milk, and yogurt are also great calcium sources. All these foods can help a woman significantly lower her bad cholesterol (LDL) and raise the good (HDL) cholesterol. Tofu is a great source of low-fat, vegetable protein, best used in a vegetable stir-fry with soy sauce, and brown rice. Slim Secrets bars are also a great source of soy protein and taste great!

1. Iron it out!
   • Women need to eat more iron-rich foods. Getting iron from food (as opposed to a supplement) is by far the best way to get the correct amount of iron the body needs and can absorb. Lean red meats and dark poultry are the ideal food sources of iron. Unfortunately that doesn't help much if you are vegetarian or one of the many women who avoid red meats. In this case, think about eating more of the following iron-rich foods... lentils, dried apricots, beans, spinach, enriched wholegrain cereals, pumpkin seeds, and oysters! If you do need to take a supplement please go to eVitamins for the best supplements on the market.
2. Flax those muscles!
• Flax seeds (or linseeds) and flax seed oil have so much to offer women. For starters, flax is full of "essential" Omega 3 fatty acids (EFA's), which help to balance women's hormones, protect a woman from heart disease (the leading cause of premature death among women) and the pain of arthritis. The dietary fibres in flax are called lignans, which contain phytoestrogens, currently being researched and showing promise in cancer prevention. Lignans are also thought to have antioxidant properties. The best way to get the benefit of the flaxseeds fibre and oils is to grind them in a clean coffee mill, used just for this purpose. Alternatively use a pestle and mortar, and sprinkle them onto cereal in the morning or add them to a bowl of natural yogurt and fruit. The essential fatty acids are very fragile, unstable, and liable to oxidation if exposed to light and air. Within the whole seeds, the oil is protected. So buy fresh, organic seeds if at all possible. You can eat them whole; just chew them thoroughly!

1. Orange Aid
   • Orange vegetables such as orange squashes (and tubers) like pumpkin, butternut squash and sweet potatoes are a girl's best friend when it comes to nutritious, comforting food. All these foods are filling, low in calories, and rich in beta-carotene, a precursor to vitamin A, which will work plenty of its antioxidant magic in your body. Antioxidants are important in the anti-ageing process, helping to repair and regenerate skin and other tissues. Beta-carotene is also thought to help reduce the risk of breast cancer.
2. Kale who?
   • Kale is an often-overlooked vegetable that happens to be loaded with folate (folic acid), an important B vitamin for women. Having a deficiency in folic acid during pregnancy may cause neural-tube defects in babies. Kale is also an excellent source of vitamin C and calcium, too.

1. Well BeanBeans and pulses should be included in everyone's diet, but for women they are especially important. They are highly nutritious, low in fat, and an excellent source of vegetable protein. A fibre-rich diet is one of the first components to colon cancer prevention, and with more women dying of colon cancer than breast cancer every year; it makes sense to eat plenty of beans. This group of foods also contains phytoestrogens, the natural plant hormones, which are also protective against cancer, as well as being important for bone health. Bring on those beans!