1.
2 m
60 cm
30 cm
Figure 6.15  Prune back the branches to 30 cm above the
graft at planting.
60 cm
30 cm
Figure 6.16  At the end of the next growing season it
should look something like this.
early in life and produce the wonderful fruit
responsible for Black Forest Cake and cherry
vodka. Not as popular with the birds as the
sweet cherry; they do, however, need netting.
An effective fan espalier, the sour cherry is
also suitable for training as an open vase, or a
bush/standard or Spanish bush (see page
126, ‘Free-standing fruit trees’).
Pruning time
Sour cherries get few pruning-induced
diseases so pruning time is a matter of choice.
152 PRUNING FOR FLOWERS AND FRUIT
90 cm
60 cm
30 cm
Figure 6.17  In the tree’s second winter, prune back the
branches 90 cm above the graft; that is, 30 cm above the
last cut. Don’t even think about what fruiting growth you
might be removing. Now is the time to establish a
framework, the fruit will be abundant once the
foundations for it are laid.
1.2 m
90 cm
60 cm
30 cm
Figure 6.18  Next winter trim back the branches to 30 cm
above last years cut. This should make the tree 1.2 m
high. By the end of the next growing season the ‘bush’
should have 15 to 25 branches. Each subsequent year
remove one old branch from its base.
Prune after harvest to thin overcrowded
shoots, and in winter to promote growth if
desired.
Fruiting wood
Fruit is borne on two-year-old shoots rather
than the classic upright spurs of sweet
cherries. These slender drooping side shoots
remain productive for many years.
Maintenance
Maintenance pruning can be limited to
thinning new side growths to about 10 cm
apart and removing dead, diseased, crossed or
crowded growth. Every few years, a branch can
be pruned out to renew the branch structure.
Chestnuts Castanea sativa
The majestic chestnut is a magnificent
spreading tree best for large gardens and
parks. Growing up to 30 m high, it is not a
tree to be planted lightly. There are no
dwarfing rootstocks for chestnuts, and seed-
grown trees are roughly the same height as
grafted varieties. Trees are self-pollinating
but the presence of another tree will
increase yields.
The main reason for pruning is to allow more
light into the canopy which will increase nut
size. Chestnuts fruit best on one- and two-
Figure 6.19  Chestnuts.
year-old growth that is about the thickness of
a pencil, so thinning weak growth will
improve yields.
Commercial orchards have occupational
health and safety issues to address when they
need their crop harvested either by hand or
machine. Therefore, they need to keep their
trees at about 10 m high. This is usually
achieved by removing one or two large
branches each year and shortening and
thinning side growths in winter.
Whichever approach you take, start by
training your chestnut to a single trunk
up to 1.5 m high. Select three stems to act as
scaffold branches to form a basic open vase
shape (see page 130). If you have the luxury of
space, practically no pruning is necessary.
Prune out any overly vigorous vertical growth
that will upset the balance of the tree, and of
course remove dead, diseased or crossed
growth. Otherwise they can be safely left to
themselves.
Chestnuts are also a classic coppicing tree
providing high quality timber (see
‘Coppicing’, page 84).
Figs Ficus carica
Figs are one of the most luxurious of fruit
and yet are easy to grow in any Mediterranean
climate. They are very pliable, and can be
trained as espaliers, open vase and bush
shapes. They can also be pruned as a low
bush to fit into a large pot for frosty areas as
they are easily covered or moved to prevent
damage (see pages 128 and 129).
Figs are grown from cuttings, and as there are
no dwarfing rootstocks available for them,
6 – DECIDUOUS FRUIT TREES 153
Chapter 2: The Squat

The squat has been the most important, yet most poorly understood, exercise in the training
arsenal for a very long time. The full-range-of-motion exercise known as the squat is the single most
useful exercise in the weight room, and our most valuable tool for building strength, power, and
size.
The squat is literally the only exercise in the entire repertoire of weighted human movement
that allows the direct training of the complex movement pattern known as hip drive - the active
recruitment of the muscles of the posterior chain. The term posterior chain refers to the muscles that
produce hip extension - the straightening out of the hip joint from its flexed (or bent) position in the
bottom of the squat. These muscle groups - also referred to as the hip extensors - are the
hamstrings, the glutes, and the adductors (groin muscles). Because these important muscles
contribute to jumping, pulling, pushing, and anything else involving the lower body, we want them
strong. The best way to get them strong is to squat, and if you are to squat correctly, you must use
hip drive, which is best thought of as a shoving-up of the sacral area of the lower back, the area right
above your butt. Every time you use this motion to propel yourself out of the bottom of the squat,
you train the muscles in the posterior chain.

Figure 2-1. Three views of the squat. Profile view, Depth landmarks for the full squat. The top of the patella (A) and the
hip joint, as identified by the apex in the crease of the shorts (B). The B side of the plane formed by these two points must
drop below parallel with the ground.

All styles of squatting tend to make the quads sore, more so than any of the other muscles in
the movement. This soreness occurs because the quads are the only knee extensor group, while the
hip extensors consist of three muscle groups (hamstrings, glutes, adductors). They comprise more
potential muscle mass to spread the work across - if they are trained correctly. Given this
anatomical situation, we want to squat in a way that maximizes the use of all the muscle that can
potentially be brought into the exercise and thus be strengthened by it. So we need a way to squat
 THE 30-DAY
LOW-CARB
DIET SOLUTION

Michael R. Eades, M.D.

Mary Dan Eades, M.D.

John Wiley & Sons, Inc.

Copyright © 2003 by Creative Paradox, LLC, and all rights reserved

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

Design and production by Navta Associates, Inc.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any
form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise,
except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without
either the prior written permission of the Publisher, or authorization through payment of the
appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA
01923, (978) 750-8400, fax (978) 750-4470, or on the web at www.copyright.com . Requests to
the Publisher for permission should be addressed to the Permissions Department, John Wiley &
Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, e-mail:
permcoordinator@wiley.com.

Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used their best
efforts in preparing this book, they make no representations or warranties with respect to the accu-
racy or completeness of the contents of this book and specifically disclaim any implied warranties
of merchantability or fitness for a particular purpose. No warranty may be created or extended by
sales representatives or written sales materials. The advice and strategies contained herein may not
be suitable for your situation. You should consult with a professional where appropriate. Neither the
publisher nor the author shall be liable for any loss of profit or any other commercial damages,
including but not limited to special, incidental, consequential, or other damages.

For general information about our other products and services, please contact our Customer Care
Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993
or fax (317) 572-4002.

Wiley also publishes its books in a variety of electronic formats. Some content that appears in print
may not be available in electronic books.

Library of Congress Cataloging-in-Publication Data:

Eades, Michael R.
The 30-day low-carb diet solution / Michael R. Eades, Mary Dan Eades.
p. ; cm.
Includes bibliographical references and index.
ISBN 0-471-43050-1 (cloth : alk. paper)
1. Low-carbohydrate diet. 2. Low-carbohydrate diet—Recipes.
[DNLM: 1. Diet, Reducing—Popular Works. 2. Dietary Carbohydrates—administration &
dosage—Popular Works. WD 212 E11z 2003] I. Title: Thirty-day low-carb diet solution. II. Eades,
Mary Dan. III. Title.
RM237.73 .E227 2003
613.2'83—dc21
2002014905

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1
documento 5