DIET TIPS:  Deep-red vegetables with an earthy, slightly sweet flavor, beets are equally delicious raw or cooked. 

Why they're healthy:  beets contain vitamin C, potassium, and fiber.  They also have nitrates, which may help lower your blood pressure, a British study found.

How to enjoy them:  try them roasted, sliced, and topped with goat cheese, orange segments, and a drizzle of olive oil.  Or shred them raw on top of salad.

Get more recipes and health tips when you get your own copy of The Ultimate Fighter's Diet.

EXERCISE TIP:  Bulking up does more than just turn heads:  Resistance training improves cardio endurance. 

In a 12-week Norwegian study, cross-country skiers who lifted weights and did cardio (including running, cycling, and roller skiing) were better at fighting off fatigue than the skiers who did only cardio. 

"Increased upper-body mass may improve bloodflow to your working muscles during skiing, so you move oxygen more efficiently", says study author Thomas Losnegard, PhD. 

Ready to make a difference in your life?  http://www.UltimateFightersDiet.com

HEALTH TIP:

For more hints on how to fight and win in your battle to stay fit, check out http://www.UltimateFightersDiet.com and download your copy of the diet today!

DIET TIP:  It's known as the "10 Second Tip" – when you are doing your resistance training (weight lifting workout), you can further boost your fat-burning efforts by keeping your rest periods short and your heart rate up.  Many people make the mistake of doing a set then resting for a long time between each set letting their heart rate slow down.  This undermines your fat burning capabilities.

ULTIMATE FIGHTER'S DIET:  Diet dedicated to those who are determined to see their best selves in a short amount of time.  Download yours today.

DIET/HEALTH TIP:  Noted protein researcher and professor emeritus of nutrition at the University of Illinois at Urbana-Champaign Donald Layman, PhD notes, "Diets with increased protein now show they improve adult health with benefits for treatment or prevention of heart disease, metabolic syndrome, obesity, osteoporosis, sarcopenia (muscle loss due to aging) and type 2 diabetes."

He recommends calculating protein needs first – approximately 1 gram of protein per pound of bodyweight is a good start – then filling in fat and carbohydrate calories based on how much exercise you get and if you want to gain or lose weight.

Replacing dietarycarbs with protein hels reduce appetite, drop bodyfat and improve cholesterol levels.  At the very minimum, make sure your breakfast, lunch and dinner contain at least 30 grams of protein and at least 3 grams of leucine.  The same goes for your pre-and postworkout shakes.

Imagine getting in the shape you've always wanted to be in.  Do it with the ULTIMATE FIGHTER'S DIET. 

EXERCISE TIP:  Having a tough time getting into that perfect squat position?  If your hips are so inflexible that you can't descend to a decent squat depth without compromising your form then try this simple trick:

STACK 1-INCH SQUARE RUBBER MATS ON THE BOX so you're above parallel at the bottom of the squat.  Remove one mat per week until you're just below parallel.

Check out the ULTIMATE FIGHTER'S DIET for your best results!

EXERCISE TIP:  If you're in a training rut, take a break from heavy weight for awhile.  For about two weeks, keep your reps relatively highon all exercises doing no fewer than 15 to 20 reps per set.  This can help build muscular endurance which may be what's holding you back!

ULTIMATE FIGHTER'S DIET:  Check it out!

HEATH TIP:  Clean Up Your Act – If you have trouble sticking to a workout regimen, maybe you should start by tidying your house.

According to new research presented by Indiana University (Bloomington) researchers at the 2010 Annual Meeting of the American College of Sports Medicine, having a clean house may mean you're more likely to have a fit body.

The study involved almost 1,000 St. Louis residents living in two area of the city.  Scientists discovered that while the air quality, condition of streets and sidewalks, and traffic noise had no impact on subjects' physica activity levels, the cleaner their houses were, the more exercise they seemed to get.

While researchers aren't sure why this connection exists, they suggest that people who take care of their bodies may also be the type of people who take care of their homes.

Take care of your body with the ULTIMATE FIGHTER'S DIET.

HEALTH TIP:  Biceps offer more than flex appeal.  Muscle reduces insulin resistance, a red flag for diabetes,say UCLA Scientists.  They found that people with low muscle mass were 67% more likely to be insulin resistat than their brawnier counterparts.  Without enough muscle, your body struggles to use insulin to regulate blood sugar, which may trigger type 2 diabetes.

Visit www.ULTIMATEFIGHTERSDIET.COM to start a diet and work out routine that will help you increase muscle, reduce fat, and get leaner and stronger.

HEALTH TIP:  POP A FISH OIL PILL – Journalist Thea Singer, whose book Stress Less: The new science that shows women how to rejuvenate the body and the mind hit the shelves this week, points to a fish oil study that, she says, "really blew me away." Published earlier this year in the Journal of the American Medical Association, it showed that people with the highest levels of fish oil (marine omega-3 fatty acids) in their blood also had the least amount of "telomere shortening," a known marker of aging. Singer explains that telomeres are the tips on the ends of chromosomes that protect the DNA, and when they get too short, the skin cells "go to sleep and start spewing enzymes that chew up collagen and elastin, which ultimately can cause sagging and wrinkling." UCLA's Kim points to other studies suggesting that fish oil may help suppleness and psoriasis. There's no harm in taking a supplement, or in eating more salmon.

Fish Oil is an integral part of the Ultimate Fighter's Diet.  Be sure to download your copy today!