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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
it can be that simple to be healthy. When you were learning how to do them. is well maintained for many years. When you were three you were probably taught to brush your teeth. But. everything but so long as I am still fit and strong and healthy . you likely hated it. You could take all of my money. . "What am I staying in shape for?" To each person. trust me on this from a guy that used to smoke two packs of cigarrettes per day. all of my friends. it is a matter of staying healthy as long as possible. it will last many years longer. If a car.Imagine walking alone at night and really feeling safe because you are physically strong. you are shaving away days. Fitness is not something that you have to struggle with. You learned to put your clothes on.That's what gives me the POWER to SUCCEED. because it's a habit. the entire machine works the best that it can. for example you don't change the oil in it. then the machine won't run well and eventually won't run at all. When each part of the machine is cared for. weeks. once you learned how to do it. Really. Fitness is an essential part of life. then. but remember that fitness is something that you can get into the habit of doing which makes it easy. for example. Your body is designed to work as a machine. Others may be recovering from an illness or injury. and even years off of your life when you don't take care of your machine (your body. Let's make fitness fun. Others may need a certain level of fitness for their employment. Do you worry about brushing your teeth today? No. it became something that you didn't think twice about. When the machine is neglected either in part or in the whole. Imagine having a greatly increased sex drive. you cut several years off the life of the car. Well I can go on about the benefits of fitness and will do so later in this book. That's costly to you. For most.) Fitness is about SURVIVAL. Sorry if I sound overly patronising. You'll learn many things that you'll be able to implement immediately to start experiencing success. but when you look at this as your body. then. You may ask. Fitness is a term that is used to help define the ability to stay in the best physical shape. That's what we want you to think of when you think of fitness. If it isn't taken care of. this will be something different.
Overcome the initial procrastination. Don't worry. Granted. What do you see? If you are unhappy about any part of your body or training. Nevertheless.such as a weight lifter adding cardio to beat belly fat. You'll dread it. you'll see that fitness can be easily mastered by you. the first weeks of learning to be fit and staying healthy will be the hardest. In fact. if you have the will power to save your life by sacrificing for just a few weeks. IT WONT BE EASY AT FIRST. That's not true. You'll find excuses about not doing it. You will be sore and tired. it's an important first step. You just can't give up what you love. The same applies to experienced athletes that must alter or increase the training in a specific area . Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. Our first goal is to determine where you stand right now. . It's just something that you do. chances are good that area of your body is bothering you because it's an unhealthy area. but it may hurt your ego a bit to do it. You'll claim that getting fit is just too hard. For me it's a bit of belly fat. this is painless.
but it needs to be in a certain range to be healthy. You need this number to be there.this is part of the goal setting process. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. There are several tools that you need to use to determine your health level currently. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor.Here are some questions for you beginners to ask to determine where you stand right now. The higher this number is. You need to begin by understanding that change needs to happen. You need to use them to understand exactly where you stand right now. Its important to do this to more firmy establish and prioritise your fitness goals. Ask your doctor where your blood pressure is. this is generally 120 to 139/80 to 89. For adults. . the more prone to health risks you are. You can find calculators for many of these available to you free of charge on the web. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. Experinced athletes should also do a realistic self review .
The fat that is here will push into your body. if you are overweight. the fat here is likely to be what kills you. your ideal weight is the weight that you should be.What To Start With To get started with fitness. Those that have a large midsection are the most prone to heart problems. your lungs and even your heart are suppressed. Beginners . But. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. start by getting through these basic first steps. Your kidneys.• Ideal Weight: In comparison to your height and body structure. . Those that have a larger midsection are most prone to health risks. This is an important piece of information because of how vital it is to your health. Your waist is important because it is the indication on your body of your potential health risk. ideally. there's much more for you to consider. causing difficulty for each organ there. These three things are critical elements for you to take into consideration when considering where you stand right now. In effect.
not at your doctor's office. Pull up your shirt. Meet with your doctor to talk about your overall health. your heart rate as well as any other important factors he may be interested in you improving. . to improve on. Determine that you are healthy enough physically to begin improving through diet and exercise. and to work on first. Do it the same time and same way every time you weigh yourself. Get your weight. 5. 3. Determine what's important for you to maintain. Write them down and post them in several locations in your home. You need this to see just how unhealthy you are currently. It's going to come down and that will be quite rewarding! 4. suck in your gut and measure at your belly button all the way around using a tape measure. Do this at home on a well programmed scale. This will be your indication of your weight loss and health improvement. Calculate your BMI. 2. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Ask him for measurements of your blood pressure.1. Measure your waist. Set your goals. Stand up straight.
you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. I'll point you in the direction of improving your overall health. People with some experience under the belt will need to examine their flexibility. For others. By understanding where you stand on these factors above. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. or giving up some addiction or bad habits. Many people are still at risk for high blood pressure. you can begin to improve your health. that will mean improving other qualities of your life. Although many people start looking into fitness because they want to lose weight. For me the impression made in the initial months was very strong because I made much progress in this time. you need to take into consideration the fact that overall health is in fact important to improve. But. If you don't think that you need to lose weight. I got into it because I was a drug addict. I was very ill and thin. strength etc. What You Will Learn So. Cardio Vascular fitness level. Therefore. that's not to say that you don't have health problems beyond that level. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . that's great! You are one step closer to being healthy.Now that you have this done. For many that will mean losing weight. high cholesterol as well as other concerns even though they aren't technically overweight. For others it will be less dramatic. With fitness everyday is a new beginning so you can always review your progress and set new goals. fitness is not just about weight loss. inflamation syndrome. Throughout this book. There's much to learn and improve on for most of us.
When i was in the army they were very keen on sleep deprivation. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time. we will start there. Since your body is likely to be your largest factor impacting your life. Most of us need 7-9 hrs sleep everyday. though. we'll teach you how to improve your life through easy. I say hogwash and current medical research says the same. Those with eating disorders can also benefit from physical conditioning. With your mind fitness. Throughout each of these aspects. each aspect is just as important as the next. Many of you will be fighting with some bad habits. GET ENOUGH SLEEP !!! Sleep . But giving up serious vices is not easy and you are well advised to get professional medical advice. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Namely alcohol. isn't enough if you aren't eating the right foods even if you are losing weight. we'll tackle what the healthy standard is. the goal is to improve your stress level. Its simply not true. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress. That means insuring that your overall life is healthy in regards to the life that you lead. especially of course if you are too fat. I know your situation. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. we mean making sure you are emotionally and mentally fit. Remember. General Health: First things first. for example. They used to tell us alot of bull that 6 hrs is sufficient. smoking or drug use.some say they only need 4-6 hrs. Because each plays a role in your overall health.Each of these aspects is very important. but 7-9 hrs is optimal. and even fun. Emotional stability is critical to overall health. it doesn't do much good if you don't eat the right foods. I normally need 9 if I'm training and eating heavily. . help you to understand where you are and then help you to get to the goals that you have. While your body must be maintained as much as possible for health. ways. Sure you can function on less or more. Losing weight. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. With lifestyle fitness. The longest i went without sleep in the army was 5 days and 4 nights .
Your lungs supply your heart with the necessary oxygen. actually. Your brain keeps everything working.So. Stress and recuperation are also critically important and are covered in another section of their own. Each part of your body functions well because of the support that other parts play. give up the vices like drink and smoking. the time has come to improve the way that machine is working. Not only will you feel great but you will have medical proof. This is so you can see the improvements in coming weeks and months. In fact if you are looking at changing your body composition I dare you to do before and after shots. Change your diet . Your body is a well designed machine. I cover diet in another section because its very important. even those things that you don't think about doing like your heart beating and your lungs breathing. delivering fuel to it so that it can perform its duty.if its unhealthy. . Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. get 7-9 hrs sleep every night. This means physically. I recommend you go to a good doctor and just get a general check up. Your heart pumps oxygen rich blood to each cell in your body.
Your muscles are necessary for functioning but they have been built to be used. Keep a log of this information so that you can see your progression. Talking to your doctor is a great place to start when it comes to determining your overall health. this could be a potential problem that needs to be considered. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. you should address these specific concerns. to know what level of fitness your body is in. Yet. too. we need to address your body's ability to do what it needs to through being physically capable. you need to take into consideration the vast number of measurements that we've already taken. Well back in the time of the cave man. not to sit idle. too. Your weight. your neck. your arms or anything else. That way. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. it's important for you to know where you stand health wise. Your body is used to providing your muscles with the fuel that they need to work hard.Go to the library and read as much as you can on health and physiology. It would store food in fat so that when there wasn't enough food available. If you are overweight. While your diet is something for the a later section. your body can't maintain a healthy muscle mass. You may not physically be able to exercise . your blood pressure and your body mass index are good indications of your overall health. What's Healthy? As we mentioned early. the same day at the same time each week. you can improve your overall health and then improve upon your situation by knowing how to. chances are good that your heart has been affected by it. Your job is to give your body what it needs to continue to perform correctly. What some people don't realize is why their body has developed as it has. If you have problems with your legs. That means taking the measurements that we've listed. If you don't work hard. You should understand how well your body is working. You cant do that without the information in your head and I cant teach you everything in just one book. the body had to do what it needed to so that you could stay alive. Where Are You at? As we've mentioned. You shouldn't skip this step. these fat reserves could be used. it goes further than this. You should weekly weigh yourself.
Now. This competition was the basis for many . it's not the permanent solution. the man known as the "father of bodybuilding". Understanding where you are is difficult for many at first. As he became more popular. pains or weight problems. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. but it will get easier. How Can You Improve ? Improving your body means improving your body's ability to move and function. but remember your body is built to be used. Our overall plan to improving your body's fitness level is through exercise. Again. not to sit in a chair at a desk all day. It's a hard realization. its going to improve. that's a great sign. If you aren't having any physical limitations. Gyms are big business. the sport of body building has been around for quite some time. Exercise is something that some people hate and others love. one step at a time. even if you aren't overweight. chances are good that you aren't getting enough exercise and fitness into your life anyway. he created several businesses around his fame and was among the first people to market body building products bearing his name. In actuality. and body building supplements are at an all-time level of performance. In the late 19th century.to a certain level. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. he was credited with the invention of the first exercise equipment marketed to the masses. coupled with the other fitness elements later throughout this book. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. He became so successful. Using your muscles and strengthening them are vital to improving health and fitness. look at your body in other manners to determine what you can improve on. Even an overall fit person can often improve their body's fitness through improving their body's makeup. But. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. Its not easy thing to do at first. personal trainers are making a tidy living helping people stay fit.
body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. When World War II broke out. Olympia competition that remains the most popular body building contest to date. there can be a lot to learn. Women have started to take an interest in honing their bodies. body building has just grown in popularity becoming almost an obsession for many people. but you'll need some information first. nutrition was focused on more than ever. you heard of him right ? Through the years.others to follow including the Mr. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. nothing will compare to actually getting to the gym and lifting those weights. Training techniques were improved. . Of course. and the sport has evolved into a real competitive arena. and body building equipment evolved into an effective means for working muscles in ways never thought of before. men around the world were inspired to become bigger in their physique. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. and more aggressive in their behavior. This book will guide you through some of the basics to get you started. In 1970. stronger.
Nothing else. If done in the right way the two are complimentary.Exercise Physiology Lets cover some basics about physical training. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. consider this . . There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time.can you do the splits ? Probably not. diet. Anerobics can aid the cardio system and reduce fat. The nervous sytem is quite remarkable. Components of Fitness Physical fitness is the ability to function effectively in physical work. By training. By balancing your training and recuperation you can optimize your biochemistry. Your workout routines. Deeply tied in with all of this are your biocemistry and your nervous system. The components of physical fitness are as follows: Cardio respiratory endurance . training. and other activities and still have enough energy left over to handle any emergencies which may arise. After a while you will develop a natural sense for this. Aerobics can improve muscle function and growth. hormones and waste products in the blood such as lactic acid. But its a nerve reflex that prevents you. Especially with the training and recuperation. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Your body works with a natural cyclic rythym. There is aerobic training which is best for cardio respiratory improvement and fat loss. Diet also has a significant influence over biochemistry. Well guess what. then there is anerobic which is great for muscle and bone growth and strength. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. The nervous system prevents this from happening (thank heavens). supplimentation and recuperation should all fit in with your optimal body routine. The three things of most interest to us in biochemistry are nutrients. If you can do it with one.
from the Olympic-caliber athlete to the weekend jogger. Time. Appropriate training can improve these factors within the limits of each athletes potential. "FITT" Regularity. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Flexibility . and Type. Regularity is also important in resting. Body composition . eye-hand coordination. and negatively affects one's health. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. . agility.the amount of body fat an athlete has in comparison to his total body mass.the greatest amount of force a muscle or muscle group can exert in a single effort. To achieve a training effect. normal range of motion. Infrequent exercise can do more harm than good. Factors such as speed. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. detracts from appearance. One should strive to exercise each of the first four fitness components at least three times a week. a person must exercise often. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. The principles of exercise apply to everyone at all levels of physical training. Progression. Intensity. Excessive body fat detracts from the other fitness components.and following a good diet. progressive training. Muscular endurance . sleeping. and eye-foot coordination are classified as components of "motor" fitness. reduces performance. knee) or any group of joints through an entire.Muscular strength . muscle power.the ability to move the joints (for example.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. elbow.
Providing a variety of activities reduces boredom and increasesmotivation and progress. . Training must be geared toward specific goals. at least three exercise sessions for cardio fitness. time. strength. FITT Factors Certain factors must be part of any fitness training program for it to be successful. goals and motivation. Time. Recovery. To be effective. especially when training for strength and/or muscle endurance.Intensity. Specificity. and Type. to obtain maximum gains in muscular strength.Balance. and flexibility should be performed each week to improve fitness levels. These factors are Frequency. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. it does not improve a 2-mile-run time as much as a running program does. Three physical activity periods a week. Although swimming is great exercise. athlets become better runners if their training emphasizes running. muscle strength.you must strive to conduct 5 days of physical training per week. however. Personally I have a cardio workout at the warmup stage. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. For example.since overemphasizing any one of them may hurt the others. and flexibility training will not improve any of these three components. then I do my weight training and perform stretches between my weight exercises. Thus. You will find that you can experiment and find the optimal routine for your metabolism. for example. a program should include activities that address all the fitness components. Ideally. Variety. with only one session each of cardiorespiratory. The acronym FITT makes it easier to remember them. athletes should have at least three strength-training sessions per week. Overload. muscle endurance. Another way to allow recovery is to alternate the muscle groups exercised every other day. For optimal results.
a five-day-per-week program is much better than three per week. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. . Wednesday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. and cardio fitness is trained on Tuesday and Thursday. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. will help keep you super fit. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Depending on the time available for each session and the way training sessions are conducted. all components of fitness can be developed using a three-day-per-week schedule. Monday. The following training program serves as an example. when coupled with good nutrition. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. if you have a hard run on Monday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. During the second week. and Friday. INTENSITY Intensity is related to how hard one exercises. Such programs. and Tuesday and Thursday are devoted to muscle endurance and strength. However. it is the factor many units ignore. Wednesday. and Friday. For example. However. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. the greater the intensity of the exercise. Significant changes in cr fitness are brought about by sustaining training heart rates in the range of 60 to 90 percent of the heart rate reserve (HRR). and those that exceed 90 percent HRR can be dangerous. Wednesday.and Friday are devoted to cardio fitness. In the first week. Stretching exercises are done in every training session to enhance flexibility. you may also choose to run on Tuesday and Thursday. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance.With some planning. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. Unfortunately. The more energy expended per unit of time. By training continuously in this manner.
The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. if he is in excellent shape. and. A athlete determines his estimated maximum heart rate by subtracting his age from 220. he could start at 85 percent of his HRR. at 80 percent MHR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. For example. if he is in relatively good shape. and relative conditioning level. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. if he is in excellent physical condition.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). a person who is in poor shape should exercise at 70 percent of his MHR. For example. a 20. and. If a athlete knows his general level of cardio vascular fitness. graphic$$$$$$ Percent MHR Method With this method. Thus. As a result. A person using this method may exercise at an intensity which is not high enough to cause a training effect. With this information. an appropriate THR or intensity can be prescribed. resting heart rate. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. graphic$$$$$$ When using the MHR method. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. one can be sure that the intensity is enough to improve his cardio fitness level. if he is in poor shape. . To compensate for this. One's ability to monitor the heart rate is the key to success in cr training. the group run will be too intense for some and not intense enough for others. one must compensate for its built-in weakness.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). if he is in reasonably good shape. the THR is figured using the estimated maximal heart rate. at 70 percent HRR. at 60 percent HRR. he can determine which percentage of HRR is a good starting point for him. at 90 percent MHR. By determining one's maximum heart rate. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR.
(See Figure 2-1 C. Thus. muscles. he must exercise harder to increase his pulse to the THR.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. use the THR of 161 BPM figured above. . particularly if they cannot find more than 20 minutes for cr exercise. Before anyone begins aerobic training.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. he should know his THR (the heart rate at which he needs to exercise to get a training effect). Exercising at any lower percentage of HRR does not give the heart. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. In summary.7 BPM is rounded off to give a THR of 161 BPM. For example. To determine the RHR.7 is added to the RHR of 69. (See Figure 2-1A. When the calculations produce a fraction of a heart beat. He should count his pulse for 10 seconds. or maintain.) Yet another way is to place the hand over the heart and count the number ofheart beats.) During aerobic exercise. the percentage (70 percent in this example) is converted to the decimal form (0. (See Figure 2-lB. 160. As shown. and immediately after exercising. The result is then added to the resting heart rate (RHR) to get the THR. and lungs an adequate training stimulus. At this time. These arteries are located to the left and right of the Adam's apple. the athlete should monitor his heart rate. and the heart rate will have leveled off.7. During the 10. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. as in the example.7 results. the value is rounded off to the nearest whole number. an adequate level of fitness. This will let him determine if his training intensity is high enough to improve his cr fitness level. the body will usually have reached a "Steady State" after five minutes of exercise. place the tip of the third finger lightly over one of the carotid arteries in the neck.70 and 131 is 91. the product obtained by multiplying 0. If his pulse rate is below the THR.second period.83 or 27) if he is exercising at the right intensity.70) before it is multiplied by the HRR. or to see if one is within the THR during and right after exercise. the athlete should get a count of 27 beats (161/6= 26. In this case. When 91. then multiply this by six to get his heart rate for one minute. a THR of 160.
He should count as accurately as possible. Using this figure. the less intense the activity. He should check his exercise and post exercise pulse rate at least once each workout. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. • Start with basic aerobics and work up as your tolerance increases. . To improve cr fitness. then start with a basic program. For example. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. or duration. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. It is inversely related to intensity. gives an error of six BPM. during aerobic 70 percent HRR. he should do it five minutes into the workout.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. Another way to gauge exercise intensity is "perceived exertion. TYPE First we will discuss aerobic training. the shorter the time needed to produce or maintain a training effect. To find out if you have any limitations. If not. your body will work to improve its function by improving how much work your heart can do. In this type of training. talk to your doctor. The more intense the activity. refers to how long one exercises. a 40-year-old athlete with a low fitness level should. Walking is a great place to start.If his pulse is abovethe THR. the longer the required duration. multiplied by six. since one missed beat during the 10-second count. If he takes only one pulse check. an athlete can easily find his own THR just by knowing his age and general fitness level." This method relies on how difficult the exercise seems to be. A athlete who maintains his THR throughout a 20. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. Here are some tips for you to get in aerobic training. TIME Time. the athlete must train for at least 20 to 30 minutes at his THR.
Swimming. and other physical activities are perfect for aerobics. SECONDARY (Done with partners or opponents of equal or greater ability. as soon as your body allows for it. . • Move on to more aerobic style exercises.Bicycling (stationary). . Your goal is to start with 10 minutes of continuous aerobics three times a week.Exercising to music. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Walking (vigorous). .) -Racquetball (singles). -Tennis (singles).Stair climbing. . .Bicycling (road/street). They must also be of sufficient duration and intensity (60 to 90 percent HRR).Skiing (cross-country).Running. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. . . . .Rope skipping. .Swimming.Road marching. . bike riding.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . -Basketball (full court). -Handball (singles). elliptical machines.Jogging. playing your favorite sport.Rowing. though. running. You should try to increase this to 30 minutes three times per week. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .
knees. The most common injuries result from running and occur to the feet. and the feet strike on the heel and push off at the big toe. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. The faster the run. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . the faster the arm action. ankles. but can also be a major cause of injuries. Proper warm-up and cool-down.) The toes point straight ahead. he should do two things: 1) gradually buildup to running that frequently. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Some athletes may need instruction to improve their running ability. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. The following style of running is desired… The head is erect with the body in a straight line or slightly bent forward at the waist. to do this safely. Besides learning running techniques. help prevent injuries.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. A well-conditioned athlete can run five to six times a week. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. INTERVAL TRAINING Interval training also works the cardiorespiratory system. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. However. (cross-body arm movements waste energy. I prefer the rowing machine as It can avoid injuries associated with running. and. The arms swing naturally from front to rear in straight lines. athletes need information on ways to prevent running injuries. The elbows are bent so the forearms are relaxed and held loosely at waist level. and legs.
In interval training. 56 seconds to 1 minute. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. 56 seconds (1:56) for each 440-yard run. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. each 440-yard lap should be run in 1 munute. This type of intermittent training can also be used with activities such as cycling. In this way. Step 2. 2.mile run time. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile.relatively short time and increase his running speed. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. swimming. The athlete's 2-mile-run time is 16:00 minutes. hiking. the energy systems used are allowed to recover. He does this repeatedly with periods of recovery placed between periods of fast running. Using a 2-mile-run time of 1600 minutes as an example. If a athlete's actual 1-mile-race time is not known. it can be estimated from his last APFT by taking one half of his 2-milerun time. (8:00 minutes/4 = 2:00 minutes per 440 yards. Recovery periods. (2:00 minutes . 59 seconds during interval training based on the athlete's 16:00. . therefore.1 to 4 seconds = 1:59 to 1:56. bicycling. 52 seconds long (1:56 + 1:56 = 3:52). rowing. the pace for an interval training workout is calculated as follows: Step 1.) Step 3. These recovery periods. Using the work-interval time for each 440-yard lap from Step 3. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. will be 3 minutes.) Thus. Determine (or estimate) the actual 1-mile-race pace. and his estimated pace for 1 mile is one half of this or 8:00 minutes. Using the time from Step 1. twice the length of the work-interval periods.
If he responds well. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. As with any other new training method. 3:52). For each second of work. During the recovery interval. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. Monitoring the heart-rate response during interval training is not as important as making sure that the work intervals are run at the proper speed. He may also do recovery workouts of easy jogging on off days. Because of the intense nature of interval training. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. As a result. At first. he should do it once a week.rest ratio is 1:2. Thus. refer to Table 2-1. As the athlete becomes more conditioned. After a athlete has reached a good cardio vascular fitness level using the THR method. with at least one recovery day in between. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. his recovery is quicker. the heart rate usually falls to around 120 to 140 beats per minute. As with any workout. interval training should be introduced into his training program gradually and progressively. he may do it twice a week at the most. FARTLEK TRAINING In Fartlek training.This can be done on a 440-yard track(about 400 meters) as follows: 1. Each 440-yard jog should take twice as much time as the work interval (that is. another type of cardio vascular training sometimes called speed play. Follow each 440-yard run done in 1 minute. athletes should start intervaI workouts with a warmup and end them with a cool-down. It shows common 1 -mile times and the corresponding 440-yard times. 56 secons by an easy jog of 440 yards for recovery. monitoring THR and using it as a training guide is not necessary. Because the heart rate is not the major concern during interval training. he should be ready for interval training. the athlete varies the intensity (speed) of the running during the . there are two seconds of recovery. the workto. 2.
through woods. Instead of running at a constant speed. he starts with very slow jogging. The object is to cover the distance in the shortest time. or on any other irregular terrain. For these reasons. . and they can accommodate large numbers of athletes.workout. The unit is divided into ability groups using 2-mile-run times. athletes should start slowly and progress gradually. Cross-country runs have several advantages: they provide variety in physical fitness training. Alternate Forms of Aerobic Exercise Some athletes cannot run. It consists of running a certain distance on a course laid out across fields. At first. However. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. the distance should be one mile or less. The speed and distance can be increased gradually as the athletes' conditioning improves. over hills. At this time he recovers by jogging at an easy pace. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. Those who add non-running activities to their training may not improve running ability as a consequence. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. they may use other activities as supplements or alternatives. It should then be gradually increased to four miles. Their drawback is that they require special equipment and facilities that are not always available. Each group starts its run at the same time. neither the running nor recovery interval is timed. he runs hard for a few minutes until he feels the need to slow down. bicycling. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. and the running is not done on a track. many runners prefer Fartlek training to interval training. Swimming. the athlete varies the intensity (speed) of the running throughout the workout. It can be used as both a physical conditioning activity and a competitive event. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. In Fartlek training. As with all exercise. In such cases. When ready. depending on the terrain and fitness level.
etc. adjust the intensity. in swimming.g. It is used to supplement running and develop upper body endurance and limited strength. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. if needed. Non-swimmers can run in waist-to chest-deep water. and do pool-side kicking for an excellent aerobic workout. one's THR should be lower than while doing the other forms of aerobic exercise. athletes will help to ensure that they are working at the proper intensity. tread water. walking. CYCLING .SWIMMING Swimming is a good alternative to running. By modifying their THRs in this manner while swimming. For injured athletes. This is because. a athlete should set his THR about 10 bpm lower than while running. running. cross-country skiing. Some advantages of swimming include the following: Involvement of all the major musclegroups. After five minutes. For example. Thus. cycling. compare it with his THR and. the heart does not beat as fast as when doing the other types of exercise at the same work rate.. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. Body position that enhances the blood's return to the heart. Compared with all the other modes of aerobic exercise presented in this manual (e. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. which minimizes lower body stress in overweight athletes. Together these activities combine walking and running with moderate resistance work for the upper body. rope jumping. in order to effectively train the cardio vascular system during swimming.) in swimming alone. The swimmer should start slowly with a restful stroke. They can also do calisthenics in the water. he should stop to check his pulse. Partial support of body weight by the water.
even the most unfit athletes should reach a level of conditioning that lets them move into a running program. However. requires no equipment. the athlete can vary the speed and resistance and use periods of active For swimming. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). WALKING Walking is another way to develop cardiorespiratory fitness. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace.Cycling is an excellent exercise for developing cardio fitness. Athletes can alter the cycling intensity by changing gears. . he should walk 45 to 60 minutes at a faster pace. adding hill Cycling should be work. a athlete recovery at low speed and/or low should set his THR at resistance. Dis. and increasing velocity. It is enjoyable. and causes few injuries. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. After about three months. The heart rate should be monitored to determine the intensity. As the walker's fitness increases. He can increase the intensity by adding hills or stairs. A simple way to increase walking speed is to carry the arms the same way as in running. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout. it will not produce any significant cardio vascular conditioning.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. athletes can bicycle outdoors or on a stationary cycling machine indoors. unless walking is done for a long time at the correct intensity. For interval training. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work.
squash. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. and poles often obtainable from the outdoor recreation services. developing ever measured have been found in muscular and cr cross-country skiers. and in parks and forests. Equipment is reasonably priced. Some of movement of the arms the highest levels of aerobic fitness and legs. They should attain and maintain their THR to ensure a training effect. when doubled and stood on. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. is easily learned. Although some regions lack snow. and the time spent jumping should be increased as the fitness level improves. with skis. golf courses. open fields. The action is similar to that used in brisk walking. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. endurance. and is not affected by weather. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Cross-country skiing is easy to learn. It requires little equipment. and the frequency and duration of rest periods.on country roads. the pace. reaches to the armpits.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. A beginner should select a jump rope that. The work load is determined by the difficulty of terrain. boots. and the intensity may be varied as in running. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. However. one form or another of crosscountry skiing can be done almost anywhere . these . Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. Rope jumping. Some runners use it as a substitute for running during bad weather. and racquetball) involve bursts of intense activity for short periods. however. may be done almost anywhere. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness.
they may be an adequate substitute for lowlevel aerobic training. jumps. challenging activity that combines exercise and rhythmic movements. bodybuilding athletes need a high level of muscular endurance and strength. but the reverse is not necessarily true. hops. It is a motivating. intensity. the workout addresses every component of fitness. If played vigorously each day. Because running increases endurance. and it can be totally individualized to every fitness level by varying the frequency. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Although muscular endurance and strength are separate fitness components. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. they are closely related. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. or many other calisthenics.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Progressively working against resistance will produce gains in both of these components. Workouts can be done in a small space by diverse groups of varying fitness levels. If strengthening exercises are included. . MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. There is no prerequisite skill. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. it helps improve performance in racket sports. One can move to various tempos while jogging or doing jumping jacks. and duration. Warm-up and cooldown stretches should be included in the aerobic workout. In addition to cardiorespiratory fitness.
at 180 degrees per second. and the lifting of weights. while not precisely controlling the speed of movement. allowing you to lose weight faster. you don't have to be a body builder here. This requires the use of isokinetic machines. you do want to develop lean muscles that are strong and therefore healthy. for example. Force is produced with no change in the angle of the joint. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. Strength training is essential because it allows you to improve the way that your body works. With strength training. sit-ups. with less likelihood of being strained or hurt through your daily exercises. Now. . There are other resistance-training machines which. Isotonic contraction causes a joint to move through a range of motion against a constant resistance.Strength Training Along with aerobic training. affect it by varying the resistance throughout the range of motion. But. movements or even in accidents. Muscle burns through fat faster. To achieve a constant speed of movement. Muscular Contractions Isometric. You don't have to have bulging muscles. as when pushing against a wall. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. They are described here. strength training is a very essential aspect of making sure that happens. Muscles that are strong are less likely to become injured. too. They are able to be used easier. Isometric contraction produces contraction but no movement. you also need to consider adding strength training to your workout. Isokinetic contraction causes the angle at the joint to change at a constant rate. you will be able to move flabby muscles and fat into lean muscles.If you need to lose some weight. Common examples are push-ups. isotonic.
in return. As a result. whether by isometric. During the lowering phase of the curl the biceps are lengthening.the concentric or "positive" phase and the eccentric or "negative" phase. For example. The nature of the eccentric contraction. the biceps are shortening. it is important to know the following strength-training terms: Full range of motion. This is a concentric (positive) contraction. or isokinetic contractions. This is an eccentric (negative) contraction. and each will result in strength gains if done properly. Actually. however. In the concentric phase (shortening) the muscle contracts. isotonic. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. on the upward phase of the biceps curl. Each type of contraction has advantages and disadvantages. Isotonic and isokinetic contractions have two specific phases . To obtain optimal gains. so there is more muscle soreness following eccentric work. the overload must be applied thoughout the full range of motion. Exercise a joint and its associated muscles through its complete . the muscle may be able to handle more of an overload eccentrically.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. This greater overload. may produce greater strength gains. while in the eccentric phase (elongation) the muscle returns to its normal length. When a muscle is overloaded. To understand the principle of overload. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. makes the muscle and connective tissue more susceptible to damage. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. it adapts by becoming stronger.
Similarly.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. A 10-RM is the maximum weight one can lift correctly 10 times. Set This is a series of repetitions done without rest. it adapts by becoming stronger. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). or isokinetic contractions. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. isotonic. When a muscle is overloaded by isometric. Muscle Failure This is the inability of a person to do another correct repetition in a set. . an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. This is crucial to strength development. one repetition has been completed.
) A better and easier method is the repetition maximum (RM) method. The weight should also not be too heavy. the seven principles of exercise must be applied to all muscular endurance and strength training.Principles of Muscular Training To have a good exercise program. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. if a athlete's 1 -RM is 200 pounds. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. This weight is the 3-7 RM for that exercise. regularity. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. and variety. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. Although the greatest improvements seem to come from resistances of about 6-RM. If one cannot do at least three repetitions of an exercise. In other words. the weight selected should be heavier and the RM will also be different. multiply 200 pounds by 70 percent [200 X 0. The weight should be heavy enough so that.70 = 140 pounds] to get 70 percent of the 1 -RM. after doing from 8 to 12 repetitions. (For example. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. This weight is the 8-12 RM for that exercise. he momentarily cannot correctly do another repetition. . However. an effective range is a 3-7 RM. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. to achieve enough overload. progression. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. to develop both muscle endurance and strength. recovery. For a muscle to increase in strength. For example. specificity. the resistance is too great and should be reduced. the muscle must be overloaded. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. For example. The exerciser finds and uses that weight which lets him do the correct number of repetitions. These principles are overload. balance. OVERLOAD The overload principle is the basis for all exercise training programs.
Athletes who are just beginning a resistance-training program should not start with heavy weights. most athletes will benefit most from a resistance training program with an 8-12 RM. .) . The key to overloading a muscle is to make that muscle exercise harder than it normally does. the greater will be the improvement in muscle endurance and the smaller the gains in strength. If the workload is not progressively increased to keep pace with newly won strength. . However.Using any combination of the above. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. PROGRESSION When an overload is applied to a muscle.Increasing the speed of movement in the concentric phase. To optimize a athlete's performance. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.Reducing the rest time between sets.Increasing the number of repetitions per set. but the gain in strength will not be as great. When a athlete can correctly do the upper limit of repetitions for . his RM should be determined from an analysis of the critical tasks of his sport. there will be no further gains. With continued training. . gains in muscular endurance will be greater than when using a 15-RM weight.Increasing the resistance. (Good form is more important than the speed of movement. the athlete must always strive to overload his muscles. . the greater the number of repetitions per set. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. when an athlete trains with a 25-RM weight. This is his 12+ repetition maximum (12+ RM). it adapts by becoming stronger and/or by improving its endurance. An overload may be achieved by any of the following methods: .Increasing the number of sets. For example. Whichever RM range is selected. To develop muscular endurance.
SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened.the set without reaching muscle failure. but when different muscle groups are exercised at each workout. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. To improve his muscular endurance and strength. he ensures maximum carryover value to his chosen sports. if his plan is to do 12 repetitions in the bench press. He continues to work with that weight until he can complete all eight repetitions in each set. the principle of regularity is violated and gains in strength are minimal. The principle of regularity also applies to the exercises for individual muscle groups. the athlete must do resistance movements that are as similar as possible to those of doing the task. RECOVERY . Sporadic exercise may do more harm than good. he feels the muscles on each side of the joints where motion occurs. strength training for the identified muscle(s) will be beneficial. If the athlete's performance of a task is not adequate or if he wishes to improve. but three workouts per week are best for optimal gains. A athlete can work out three times a week. He then should increase the weight by about 5 percent but no more than 10 percent. at the same time. In this way. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. In a multi-set routine. then increases the resistance by no more than 10 percent. Exercise must be done regularly to produce a training effect. The athlete slowly does work-related movements he wants to improve and. For most athletes. REGULARITY Exercise must be done regularly to produce a training effect. These groups can be identified by doing a simple assessment.12 RM). in a given task. if his goal is to do three sets of eight repetitions of an exercise. it is usually time to increase the resistance. this upper limit should be 12 repetitions. For example. He should continue with that weight until he can do 12 repetitions correctly.
when doing bench press. the legs. For beginners. and Saturday. Beyond this basic level of training. . Thursday. and Friday and the upper body muscles on Tuesday. It's important to note that when training the primary muscle groups. but they should allow at least one days recovery and between workout days. Strength training can be done every day only if the exercised muscle groups are rotated. in part.There should be at least a 48-hour recovery period between workouts for the same muscle group. so that the same muscle or muscle group is not exercised on consecutive days. Normally. the legs can be trained with weights on Monday. There should be at least a 48-hour recovery period between workouts for the same muscle groups. I recommend that you remain at this level for at least three months. You can move on to a four day routine. For example. Consecutive days of hard resistance training for the same muscle group can be detrimental. the upper back and the thighs. Someone at beginners level should work out all three main muscle groups. When exercising in this fasion. you're also training secondary muscle groups at the same time. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. This is because when you train the primary muscle groups you also train the secondary ones. Wednesday. For example. Following this you would have a day off. The muscles must be allowed sufficient recovery time to adapt. the primary muscle groups should always be trained first in the workout. There are also secondary muscle groups. Recovery is also important within a workout. So for example. and it is possible to have more than one day off or to put the rest days in between which ever days suit. then you simply repeat the sequence once again. and it's okay to work out all three muscle groups in each workout.the neck and the midsection. you may train your legs. on the intensity of the workout. Sample workout routines are provided for someone at this level of training. The recovery time between different exercises and sets depends. at this level. you begin training different sections of your body in each workout. the arms. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. The chest. you will be training your shoulders and arms to some extent as well as the chest. MUSCLE GROUPS There are three main muscle groups. the recovery time between sets should be 30 to 180 seconds.
It is important to do exercises that work all the major muscle groups in both the upper and lower body. followed by the muscles of the upper back and chest. as a result. For example. you can train your upper body. while activating the opposing muscle results in the opposite. This technique helps ensure good strength balance between opposing muscle groups which may. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. Most muscles are organized into opposing pairs. All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. When planning a training session. The latissimus dorsi muscles will not be overloaded and. For this reason. It's always important to judge by the feeling in your muscles and your general energy level. As a result. for example then the following day. There's little point in exercising at all if you only intend to do it for three months. But training at this level is not recommended for basic or intermediate level athletes. follow an overhead press with a lat pull-down exercise. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. movement. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. Examples of these workouts are given later. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. they may not benefit very much from the workout. I have seen this happen many many time's. Activating one muscle results in a pulling motion. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. reduce the risk of injury. If curls are done first. Split routines can also be used to integrate cardio training with weight training. For example. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). do not hesitate to take a rest and spend some time recuperating. then the smaller muscIes.Beyond the four-day routine are five and six day routines. Personally. in turn. When you are ready for a day off. Sequence the program to exercise the larger muscle groups first. or pushing. BALANCE When developing a strength training program. If you go for a run on one day. If you do use too much weight. .
As long as all muscle groups are exercised at the proper intensity. as this can cause dizziness and even loss of consciousness. For example. However. Breathing should be constant during exercise. namely. he can switch to partner-resisted exercises or another form of resistance training. Using different equipment. who can observe his performance as he exercises. for variety or due to necessity (for example. Lifting too much weight forces a compromise in form and may lead to injury. changing the exercises. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. A natural tendency in strength training is to see how much weight one can lift. A poorly designed strength. The athlete should periodically substitute different exercises for a given muscle group(s).training program can be very boring.then the arms. both should know how to use the equipment and the proper spotting technique for each exercise. safety. or spotter. There are also other factors to consider. improvement will occur. Correct breathing is another safety factor in strength training. The weight lifter should always do weight training with a partner. exercise selection. when in the field). As a general rule. To ensure safety and the best results. The athlete should never hold his breath. and phases of conditioning. and they may also produce better results. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. Each athlete must understand how to do each lift correctly before he starts his strength training program. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. low back. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . he can do squats with a barbell instead of leg presses on a weight machine. and altering the volume and intensity are good ways to add variety. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. Also. and neck. abdominal.
Power lifting is probably safer than an Olympic lifting. and not for . only works the arm flexor muscles. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. For most people. They should include those for the muscles of the leg. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. The exercise should provide movement at more than one joint. low back. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. increasing strength is only secondary to someone that is serious about body building. most of the exercises in the program should be "multi-joint" exercises. only involves the elbow joint. shoulders. especially beginners. although an effective exercise. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition.the floor. the pull-down exercise produces motion at both the shoulder and elbow joints. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. For example. EXERCISE SELECTION When beginning a resistance-training program. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. but are good for developing strength. however. The concentration curl. This is because the exercises have been selected purely for for their strength properties. and inhale during the negative (eccentric) phase as the weight returns toward the floor. Usually eight wellchosen exercises will serve as a good starting point. Also. These exercises will be detailed in a following section. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. On the other hand. an exercise like concentration curls for the biceps muscles of the upper arm. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. and so forth. This will help him train a greater number of muscles in a given time. For example.
A training is one particular form of circuit training. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. and maintenance. Power lifting exercises will also be explained in detail in their own section. he should increase the weight until he can again do only 8 to 12 repetitions. and ligaments. When he can do more than 12 repetitions of any exercise. H. Also less rest is taken between sets during the workout. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. the weight should be increased. and with higher repetitions usually between 12 and 20 reps. This is very important. Several different circuit training routines will be given in this book. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. he should use progressively heavier weights. If he can do only seven repetitions of an exercise. because the beginner must concentrate at first on learning the proper form for each exercise. conditioning. if he can do more than 12. the weight must be reduced. joints. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Circuit training is done with lighter weights. During this phase. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. . By the end of the second week (4 to 6 workouts). Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. During the second week. P. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts.any traditional reason. PHASES OF CONDITIONING There are three phases of conditioning: preparatory.
athletes at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. throughout his life. unlike exercises performed in cadence or for a specific number of repetitions. The use of timed sets. Three sets per exercise is the maximum most athletes will ever need to do. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. third. ideally. however. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time.This usually involves an increase in weight of about five percent. he does not need to do more than one set per exercise. More frequent training. the maintenance phase is used to maintain that level. The emphasis in this phase is no longer on progression but on retention. . It does not hold back the more capable performer by restricting the number of repetitions he may do. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. As long as he continues to progress and get stronger. Instead. Although training three times a week for muscle endurance and strength gives the best results. a second. and so on. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. one can maintain them by training the major muscle groups properly one or two times a week. is required to reach and maintain peak fitness levels. The exercise period. Maintenance Phase Once the athlete reaches a high level of fitness. set of that exercise is done in an equal or lesser time period. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. recovery period. This process continues indefinitely. As time goes on and he progresses. If he stops making progress with one set of 8 to 12 repetitions per exercise. After an appropriate period of rest. As with aerobic training. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. The maintenance phase should be continued throughout his career and. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs.
by decreasing any rest period between timed sets. and vice versa. Below.5 minutes. This is because the muscles worked by those two exercises will already be pre-exhausted. This having been said. the best procedure to follow when doing a resistance exercise is as follows. or give priority to. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. a training regimen which exercises all be developed and followed. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. and so forth) and sit-ups (regular. or by any combination of these. here is a very time-efficient way of conducting push-up/sit-up improvement. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. As the athletes' levels of fitness improve.Timed sets can be applied to improving athlete's sit-up and push-up performance. This is done by lengthening the time period of any or all timed sets. Thus. and so forth) can be done. At the same time. Then. For this reason. the difficulty of the activity can be increased. abdominal curls. This ensures continued gains and minimizes boredom. feet-elevated. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. those muscle groups worked by the sit-up or pushup event. perform a workout to strengthen all of the body's major muscles. several of these will be given. wide-hand. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. abdominal twists. different types of push-ups (regular. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. as a general rule. close-hand. by increasing the number of timed sets performed. when a athlete performs a workout geared to develop muscle endurance and strength. In this way. To meet this goal. do timed sets to improve push-up and sit-up performance. To add variety and increase the overall effectiveness of the activity. First. Following this sequence ensures that all major muscles are worked. and to be assured that all emergencies can be met. Thus. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. When . a muscle endurance or strength training workout should not be designed to work exclusively.
In the same way. graphic 3-6@@@@@@ . Thus. or vice versa. This program also includes exercises to strengthen the neck muscles. However. It is a good program for beginners and for those whose time is limited. major muscle groups. For example. the times listed in the chart above may prove to be too long or too short for some athletes. rest intervals must be placed between timed sets. because of the nature of the situp. where they are located. The exercises should be done in the order presented. athletes must set goals for themselves. With this approach. an athlete may reach temporary muscle failure at any time before the set is over. For example. Major Muscle Groups In designing a workout it is important to know the major muscle groups. for the beginner. this program may overwork some muscle groups. During a timed set of push-ups. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. If this happens. balanced workout. for the more advanced lifter. and make adjustments accordingly. athletes can before doing the other. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. he should immediately drop to his knees and continue doing modified push-ups on his knees. as in any endeavor. It has some duplication with respect to the lat pulldown.performing this type of workout. When using timed sets for push-up and sit-up improvement. This applies when doing each timed set.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. and their primary action. and biceps curl. To ensure a good. The beginning weight-training program will work most of the important. several timed sets of push-ups can be done followed by several sets of situps. Finally. pay attention to how the athletes are responding. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes.
and end the concentric phase in a fully contracted position. • Consider working with a physical trainer. you'll want to increase this number over time to at least 30 minutes per day three times per week. Remember to include ten minutes before and after your workouts for warm up and cool downs! Key Points to Emphasize: Train with a partner if possible. or with the correct equipment training alone is OK too. This helps to increase motivation. Perform all exercises through their full range of motion. and return the weight to the starting position in a controlled manner during the eccentric phase. Again. This small investment of time and money will allow you to improve your overall muscle mass faster. you should add in ten minutes per day three times per week at least.Here are some tips for exercising through strength training. . and inhale during the eccentric (negative) phase. Always breathe when lifting. or arch the body. relaxed position (prestretched). Otherwise you can have a training partner to help with spotting. • Change up the exercises that you do so that the process is easy and fun. Always use strict form. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. lurch. Exercise the large muscle groups first. then the smaller ones. Exhale during the concentric (positive] phase of contraction. • Work with a low amount of weight first. and more effectively. and safety. the intensity of the workout. This can cause serious injury. You'll enjoy it and you'll see improvement in the tone of your body quickly. Accelerate the weight through the concentric phase of contraction. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. With strength training. Do not twist. Begin from a fully extended. lunge.
and single-leg squats are examples of exercises which use a person's body weight. As with all training. to progressively overload his muscles. safety is a critical factor. However. three times a week. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Train the whole body. They can improve an untrained athlete's level of strength. there are limits to the type of training that can be done. athletes should warm up. the result is largely the same. For example. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. The weight of the bags can be varied depending on the amount of fill. sandbags. but the rest of the body must also be trained. Progress slowly. but not more than 96 hours. pushups. cool down. situps. Whether the training uses expensive machines. dips. Alternate pulling and pushing exercises. Ensure that every training program is balanced. not just specific areas. Concentrating on weak areas is all right. and follow the principles of exercise previously outlined. Sandbags may seem unusual but have some advantages. Never increase the resistance used by more than 10 percent at a time. . Although many towns have excellent strength-training facilities. the development of strength does not require expensive equipment. to let the body recover and help prevent over training and injury. All that is required is for the athlete. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Sandbag exercises are very effective in strength-training circuits. follow triceps extensions with biceps curls. it is unreasonable to expect that all folks can use them on a regular basis.Allow at least 48 hours of recovery between workouts. or partners. Pull-ups. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. The availability of facilities may vary. Exercise Programs When developing strength programs for people.
This section will focus on weight training for body builders. and foods are consumed with the intention to build the body's metabolism and increase mass. The speed of movement for PREs should always be slowand controlled. and rest. It is achieved through muscle conditioning. the more effective they should become in providing the proper resistance for each exercise. Weight training develops both strength as well as the size of skeletal muscles. It uses the force of gravity to oppose the force generated by muscles through contraction. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. increased caloric intake. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. The longer the partners work together. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. Following are descriptions and illustrations of several PREs. More than one exercise per muscle group may be used. the second half of each repetition as the exerciser returns to the starting position). A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Workouts are designed to focus on certain muscle categories. As a general rule. They must communicate with each other to ensure that neither too much nor too little resistance is applied.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. the negative part of each exercise should take at least as long to complete as the positive part. Weight training uses a variety of specialized equipment designed to target specific muscle . The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. weight training.
or shape. and weight depends upon the desires of the body builder. Weight training is one type of strength training using weights as the primary force to build muscle mass. tempo. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. you should not just "jump right in". and weight moved to cause desired increases in strength. Equipment used in weight training include barbells. sets. exercise types. EXERCISES . If you want to undertake it yourself. we'll define some common exercises for clarification.groups and movements. they are both similar to each other. These trainers can suggest specific workouts for you to begin with. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. If you don't use good form in weight training. While they are not exactly the same. The basic principles of weight training are pretty much the same as those of strength training. Personally I have never used a personal trainer or even a training partner. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Most gyms offer the services of a personal trainer that comes with the membership fee. Building up slowly allows muscles to develop appropriate strengths relative to each other. size. You need to build up your strength and over-working your muscles can cause more harm than good. sets. endurance. When your muscles are resisting a weight. The specific combination of reps. you risk muscle injury which could hinder your progress. Strength training focuses on increasing muscular strength and size. pulleys. First. Some people refer to weight training as strength training. Another form of weight training is resistance training. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. I find I can concentrate better working out by myself. exercises. Different weights will give different types of resistance. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. the overall tone of that muscle will grow over time. Some of your muscles might be naturally stronger than others. dumbbells. It involves a manipulation of the numbers of reps. If you are a beginner at weight training.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
. This exercise can also be performed with dumbbells or seated on a weight bench. Now that you know what exercises to do. Lie on an incline bench and position your head at the top. Lower the bell to your upper chest or your chin depending on which is more comfortable for you.Hold a barbell with hands a little closer together than shoulder width. Return to the starting position. military raise. This can also be done with straight bar. front dumbell raise Standing Military Press For this exercise. The exercises listed above can be done either in a gym or in your home. seated or standing or with 2 dumbbells and your palms facing in. If you are going to join a gym. dumbell press. Stand with your legs about shoulder width apart and lift the barbell to your chest. Press bar overhead to arm's length. front barbell raise. Keep your upper arms close to your head. you will use a barbell. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Press the bar to arm's length over your head. side dumbell raise. Lock your legs and hips and keep your elbows in slightly under the bar. Employees at the gym can help you with proper use of the machines. shoulders military press. 2 dumbbells. they will have many specialty machines that will work specific parts of your body. let's look at a couple of sample workouts.
Keep your body and wrists straight.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. . Let the bar hang straight down in front of you. keeping it close to your body. Pull the bar straight up towards your chin.
Don't swing! Front Dumbbell Raise . Lower slowly to the starting position. Don't cheat by leaning forward or backward. depending on what you want to work most.Concentrate on either pulling with your traps or the front of your shoulders.
Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. With a smooth. but not quite locked. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Hold a dumbbell in each hand with your palms turned toward your body.Stand with a dumbbell in each hand. so that both arms are in motion at the same time. Then slowly lower them back down to your side again. Your feet should be about shoulder width apart. Don't lean forward while doing this either or you risk injury to your back. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. . Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. palms facing backward. lower the weight while simultaneously lifting the weight in your right hand. controlled motion. Make sure you are lifting the dumbbells up rather than swinging them up. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work.
The dumbbell should end up roughly parallel with your torso. Hold two dumbbells with your arms hanging at your sides. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Before starting. . Reach down and pick up a dumbbell with your right hand. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Concentrate on pulling your elbow back as far as it can go. Raise your shoulders up as far as you can go then slowly return to the starting position.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Your back should be flat and almost parallel with the floor. Switch arms after one set. Your left arm should be locked at the elbow so it will support the weight of your upper body. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. look straight ahead instead of at the floor so you can keep your back straight. Droop your shoulders down as far as possible.
. Once you reach the bottom position. This can also be done holding a barbell. You can also use a wider stance to work the inner quads even more. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Stiff Leg Barbell Place a barbell on your shoulders. Firmly grip the bar with your hands almost twice your shoulder width apart. until your upper body is parallel to the floor. You can put your heels on a 1 inch block to further work the quads. not your neck. Keep your back as straight as possible and your chin up. or adapted for use without the machine. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Return slowly to the upper position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Standing Calf Raises This can be done with a specific machine found in a gym. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Keep your head up and your back completely straight. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. This can also be done with your knees slightly bent. Bend at your waist with your legs locked.
and lean forward slightly at the waist. At this point. then slowly straighten your legs and raise your body back up to a standing position. Return to the starting position. At this point. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Keeping your front foot flat on the floor. Lift your chest up and look straight ahead. lowering your hips so your rear knee just clears the floor. Keep your back tight and your chest out throughout the entire exercise. your shoulders should be directly over front foot. or alternate legs for each rep. Lunges Place a barbell on your upper back. your hips should be sitting back. leading with your head and chest. your knee should be directly over your toe. then switch legs and repeat. Grasp the barbell with both hands with a wider than shoulder width grip. lower yourself until the knee of your front leg is bent 90 degrees. Your foot should be far enough in front of you so that when you bend your right knee. Keep your head and neck in line with your torso so that you are looking forward. Complete a full set. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Your shoulders should be directly over your front foot.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your thigh and lower leg form a right angle. Position your right leg forward in a long stride.the higher the box. Place a barbell behind your head at the base of your neck. and straightening your leg. Keep your opposite foot flat on the floor and point your toes forward. Reach one foot back and place your toe on the box. If you have difficulty lowering yourself down this far. Slowly bend your knees. Mid Section . and your chest should be directly over the middle of your thigh. Stand up straight. Pause briefly in this position. bend your knee (of your front leg). Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell. sit your hips back (like you are going to sit in a chair). the more difficult the exercise. Now. raise yourself by pushing your hips slightly forward and up toward the ceiling.
or resting on a bench with your knees bent at a 90 degree angle.don't cheat yourself by using momentum! Workout Routines Bulk Up . Begin to roll your shoulders off the floor. Focus on slow. Your shoulders should come up off the floor only about four inches. If you are resting your feet on a bench. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Continue to push down as hard as you can with your lower back. and your lower back should remain on the floor. Place your hands lightly on either side of your head keeping your elbows in. controlled movement . place them three to four inches apart and point your toes inward so they touch.Crunches Lie flat on your back with your feet flat on the ground.
This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. A warm-up session prior to working out can not only help get your body ready for exercise. It's a good thing for a bodybuilder to incur limited muscle damage. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. Beginners.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. you learn to push your muscles harder and inflict more damage that takes longer to recover from. get sore but bounce back quicker since the muscular damage isn't as severe. You should also have an appropriate cool down period after you are done working out. . two-steps-forward. This plan is just a suggestion. don't worry. This can also be simple stretching exercises and deep breathing. You can adapt it as needed to suit your workout goals. Day 1 . You can progressively increase the amount of weight you lift as you get stronger.Upper Body For the following exercises. you can work out more frequently than more advanced body builders. you need to start out with some warm up exercises. This can be simple stretching as you get your body ready to work. begin with two sets of 10-12 reps each. As a beginner. The reason is simple: as you get more experienced. If the word "damage" makes you flinch. it's important to start out slow and not push yourself beyond your limits. With any workout. This is what bodybuilding is all about – a continuous cycle of one-step-back. repeated over and over on a weekly basis. on the other hand. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. but your mind will get prepared as well. Again.
Upper Body Increase your sets to 3 doing 10 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .12 reps each • Chin ups (get assistance if necessary) . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .Rest Day 4 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Lower Body and Abs Again.
Chest. . Day 1 .• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . but if you need to start out slowly.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. it can still be effective.Rest If a four day workout plan is too much for you. and Abs Do three sets of 12-15 reps each. consider starting out with a two or three day plan. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend .Back. Keep in mind that you won't get results as quickly with a fewer day workout. Here is a sample three day workout.
your body can take advantage of that extra blood flow and work the muscles more efficiently.Legs and Shoulders Do three sets of 12-15 reps each. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. .• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . you should eat some protein and carbohydrates. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. By doing this. During training. This is to make sure that you have enough energy to make it through your entire workout. Triceps. but you can choose whatever foods you want to get what you need. Many people opt for a protein shake and a bowl of rice. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . When you consume protein and carbohydrates prior to a workout.Biceps. there is increased blood flow to the muscles.
If you find that it's just a bit too easy. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. The goal is to add weight until it's difficult to complete 8-12 reps. endurance. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. try more weight. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. not lift weights.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Remember. It describes calisthenic exercises for developing strength. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught. Circuits can also be designed to concentrate on sports skills. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. muscular endurance. This could be a little time on a treadmill or walking. and flexibility. Usually that's around a minute or two. Be sure and rest between sets to allow your body to adjust and recover. add a little weight and do the exercise again. you want to build your body. be sure to take note of how long it took you to get to that point. These include cardio endurance. This is to get the blood flowing through the muscles. On the second set. flexibility. coordination. strength. and speed. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. athletes' . Circuit training is a term associated with specific training routines. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. It's also a good idea to do your first set with very little weight. The cardio is good for your body and you'll be focusing on that most important muscle of all your heart! Good nutrition is an integral part of an effective workout program for any body builder.
VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. and athletes rotate through the stations on command. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . and sequence of stations. . athletes work at their own pace. but increase the number of repetitions. These are discussed below. it can provide both fun and a challenge to any athletes' physical and mental abilities. the quality and number of the repetitions done should be monitored. doing a fixed number of repetitions at each station. Fixed Circuit In a fixed circuit. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. Each has distinct advantages. number of athletes. Free Circuit In a free circuit. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. there is no set time for staying at each station. number of times the circuit is completed. . and any number of athletes can exercise for various lengths of time. number of stations. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. number of stations.common tasks. Progress is measured by the time needed to complete a circuit. The time is monitored with a stopwatch. Aside from this. a specific length of time is set for each station. and no signal is given to move from one station to the next. or any combination of these. These include the time. At the same time. Almost any area can be used. the free circuit requires little supervision. circuits can be organized to exercise all the fitness components in a short period of time. .Increase the time per station along with the number of repetitions. In addition.Increase the number of times athletes go through the circuit.Keep the time for completion the same. number of time.
Another option is to have four rotations of the circuit. Having enough equipment reduces bottlenecks. athletes may have to repeat the same circuit several times. It is vital in a free circuit that no athlete stand around waiting for equipment. A circuit geared for a limited objective (for example. For example. circuits to develop both strength and cr fitness may have as many as 20 stations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Further. . Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. in this instance a rope jumping station must have at least four jump ropes. After the warm-up. Consider also the time it takes to move from one station to the next. athletes may run through the circuit three times. and poor results. Number of athletes If there are 10 stations and 40 athletes to be trained. the time at each station should always be the same to avoid confusion and help maintain control. On the other hand. Difficult exercises can be alternated with less difficult ones. Each station must then be equipped to handle four athletes. the athletesm should be divided into 10 groups of four each.Time One of the first things to consider is how long it should take to complete the circuit. The whole workout takes less than 45 minutes including warm-up and cool-down. For example. and taking 15 seconds to move between stations. slowdowns. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. exercise periods may be increased to 30 seconds or longer for all three rotations. a circuit may have ten stations. When a fixed circuit is run. respectively. The exercise time at each station may be reduced to 20 seconds the second and third time through. Number of Times a Circuit is Completed To achieve the desired training effect. As athletes become better conditioned. exercising for 30 seconds at each station. developing lower-body strength) needs as few as six to eight stations.
For example. he should not limit the circuit to only these activities. while muscular endurance work may be secondary. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. Imagination and fun are important elements in developing circuits that hold the interest of athletes. exercisers may follow . the designer must decide how to arrange them. and guerrilla drills described in this section. increasing muscular strength may be the primary objective. improving cardiorespiratory endurance may be the top priority. Arrange the Stations A circuit usually has 8 to 12 stations. He can choose from the exercises. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). For example. For example. grass drills. However. in a strength training circuit. the same muscle group should not be exercised at consecutive stations. calisthenics. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. After deciding how many stations to include. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. but it may have as many as 20. conditioning drills. The six steps below cover the most important pects of circuit development. On the other hand. in a circuit for strength training. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use.
Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. the number of stations. he may do this in several ways. The choice of exercises depends on the objectives of the circuit. athletes may run five laps or for 20 to 40 seconds between stations. they may run laps or run between spread-out stations if space is available. In some cases. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. The sketch should include the activity and length of time at each station. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. In the gymnasium. instructions for the stations are written on the signs. Select the Training Sites Circuits may be conducted outdoors or indoors. If the designer wants to include running or jogging a certain distance between stations. However. #########show exercises . Outdoors. By not exercising the same muscle group twice in a row. The choice of exercises for circuit training depends on the objectives of the circuit. spreading the stations too far apart may cause problems with control and supervision. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. Another approach might be to alternate between upper and lower body exercises. The necessary equipment is placed at each station. and all other useful information. If some exercises are harder than others. each muscle has a chance to recover before it is used in another exercise. athletes can alternate hard exercises with easier ones.the pushing motion of a bench press with the pulling motion of the seated row.
shouId not do the advanced exercises highly fit athletes can do. lunger. SAFETY FACTORS While injury is always possible in any vigorous physical activity. and strength. and strength. cardio and muscular endurance. On the other hand. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. sit-up. for the average athlete who is of sound body. Poorly-coordinated athletes. however. Use good judgment before performing these exercises. Few exercises are inherently unsafe. With a slow cadence. Finally. flexibility. following the directions written below will produce satisfactory results with a minimum risk of injury. will derive the greatest benefit from many of these exercises. few calisthenic exercises are really unsafe or dangerous. for the average athlete. Exercises such as the push-up. on the other hand. However. such as trainees. Although calisthenics have some value when included in a cardio circuit or when exercising to music. For example. Also. squat bender. use 80 counts per minute. and chin-up/pull-up. flexibility. Nonetheless. because of predisposing conditions or injuries. may find certain exercises less safe than others. the possibility of straining the lower back increases. and side-straddle hop can best be used in the warm-up and cooldown periods. calisthenics such as the bend and reach. and directions are provided below with respect to the actions and cadence.Calisthenics Calisthenics can be used to help develop coordination. some people. parallel bar dip. use 50 counts per minute unless otherwise directed. a conditioned athlete may use multiple sets of flutter' kicks with good results. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. These calisthenics are noted. athletes with low fitness levels. However. They can help develop coordination. The keys to avoiding injury while gaining training benefits are using correct form and intensity. When doing exercises at a moderate cadence. with the lower back properly supported. without support. . knee bender. Cardio Vascular and muscular encurance. some of the calisthenics listed below may be done in cadence. flutter kicks are an excellent way to condition the hip flexor muscles. Calisthenics can be used to exercise most of the major muscle groups of the body.
Such a program has variety. and follows the seven principles of exercise while. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. For example. they should work them at a reduced intensity to minimize stress and permit recovery.resisted exercises followed by a slow run. if the Monday-Wednesday. athletes can benefit from doing partner. develops all the fitness components. and crab-walk exercises. at the same time. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. However. Some athletes complain of shoulder problems resulting from rope climbing. Using such exercises for unconditioned athletes increases the risk of injury and accident. horizontal ladder. Also. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh.Friday (M-W-F) training objective is cardio vascular fitness. This is especially true if someone has had a previous injury to the back. it minimizes injuries caused by overuse. To ensure balance and regularity in the program. Programs that try to do too much too soon invite problems. These exercises are beneficial when the athlete is fit and he does them in a regular. ballistic (that is. If this type of action is performed. wheelbarrow. athletes can do running at THR with some light calisthenics and stretching. The day after a "hard" training day. slow stretching exercises. progressive manner. should be used. if athletes are working the same muscle groups and/or fitness components.The key to doing calisthenic exercises safely is to use common sense. The following are key points for ensuring safety during stretching and calisthenic exercises: . The best technique is to train alternate muscle groups and/or fitness components on different days. a certain level of muscular strength is needed to do them safely. Therefore. not conditioning drills done to cadence. Progression and Recovery Other important principles for avoiding injury are progression and recovery. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. athletes should progressively train to build up to these exercises.
If you can't leave the kids. Your Overall Body Fitness Plan To improve the physical fitness of your body. .Stretch slowly and without pain and unnatural stress to a joint. . consider these easy and fun ways to get in the exercise that you need. you need to give it the physical movement that it needs. During your favorite show. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. Visit your local recreational center or community center.. too. To make it even better. which will make the process easier and even more enjoyable. CALISTHENIC EXERCISES The following are some common calisthenic exercises. Use static (slow and sustained) stretching for warming up.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. ride the bike. You can even start doing these things at home. if done. You get the exercise you need without missing your television program and time will fly by. ballistic (bouncy or jerky) stretching movements. controlled movements with little or no extra weight.A combination of spinal rotation and bending should generally be avoided. . This is a great way to get in some quality time away from the television. head out for a walk with your spouse for a few minutes. • Do it with a pattern. This means feeding it the right regimen of movements. use a stationary bike. Start by working in exercise through aerobics and strength training into your day. • If you can't leave the television. take them with you. However. cooling down. use only slow.
Flexibility is a component of physical fitness. Yet. Stretching should not be painful. climbing. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. and physical work with greater efficiency and less risk of injury. Make it your goal to actually put together a workout that you enjoy. Good flexibility can help an athlete accomplish such physical tasks as lifting. People with poor flexibility who try to stretch as far as others may injure themselves. you will come to enjoy exercising. tests can be used to assess flexibility in the hamstring and low-back areas. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Flexibility is the range of movement of a joint or series of joints and their associated muscles. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. loading. disease-free joints. However. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. For many it's a great stress relief and it can be a lot of fun. These areas are commonly susceptible to injury due. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Swimming. comparing one person's flexibility with another's should not be done. Developing and maintaining it are important parts of a fitness program. No one test can measure total-body flexibility. It involves the ability to move a part of the body through the full range of motion allowed by normal. martial arts.• Do sports and other physical activities that you enjoy. running. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. It will make all of the difference in how effective it is for you. Because people differ somewhat anatomically. . A simple toe-touch test can be used. Your overall body fitness means exercise and movement. When you begin to add these into your day. in part. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. to loss of flexibility. you'll probably find every excuse not to do them.
and it prevents strains and tears.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). especially during a sudden or extreme change. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. This lets the lengthened muscles adjust to the stretch without causing injury. proprioceptive neuromuscular facilitation (PNF). The athlete should feel slight discomfort. Every muscle is subject to the myotatic reflex. It is a safe and effective method for improving flexibility. the easier it is for the muscle to adapt to that length. If you overstretch you can injure the muscle and end up decreasing your flexibility. When pain results from stretching. Without it. The athlete assumes each stretching position slowly until he feels tension or tightness. for best results. Static stretching should not be painful. This lengthens the muscles without causing a reflex contraction in the stretched muscles. Set your stretching goals over a period of weeks or months. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. This is the tension you feel during stretching exercises. the myotatic reflex causes it to tighten and attempt to shorten. When a muscle lengthens beyond a certain point. passive. The longer a stretch is held. These are described here and shown later in this section. Although an important safety feature. not days. by limiting range of motion and preventing the body from hurting itself. but no pain. There are four commonly recognized categories of stretching techniques: static. requiring a long slow recovery process. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. To counter the reflex. The reflex opposes changes in muscle length. He should hold each stretch for ten seconds or longer. stretching must be slow and deliberate. and ballistic. You may weaken the muscle. our muscles would be allowed to overextend and tear. Stretching Techniques Using good stretching techniques can improve flexibility. it can be an obstacle to athletic development. .
The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. BALLISTIC STRETCHING Ballistic. Safety Guidelines Stretching is only beneficial if done properly. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. • Don't bounce or jerk when you stretch. Individuals and units should not use ballistic stretching. Stretch gradually. Although this method may improve flexibility. This is especially important if you've suffered a previous injury that may be affected by flexibility training. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. for five to ten minutes before stretching to warm up the body. to help him stretch. and with proper form to avoid injury. or rubber tubing. or dynamic. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. jumping jacks etc. This produces a safe stretch through a range of motion he could not achieve without help. Gently stretch to a point of tension and hold. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. it often forces a muscle to stretch too far and may result in an injury. . Bouncing causes the muscles to tighten and increases the risk of injury. • Complete a large muscle warm-up such as brisk walking. • Devote several minutes to stretching three to five days a week. Other key points include: • Consult your doctor before starting any exercise program. including one increasing your flexibility.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. bike riding. pole. such as a towel. and as part of a warm up for any athletic activity.
• Don't overstretch. Stop if you feel any pain. Athletes should do these for five to seven minutes before vigorous exercise . blood pressure. The following FITT factors apply when developing a flexibility program. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. • You should never feel pain in your joints during stretching exercises. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . breathe normally and deeply with a feeling of relaxing the body. A mild sensation of pulling should be felt in the target area. it took years to get tight. then stretch further and hold that new position for 20-30 seconds. and increases the temperature of the active muscles. • Hold each stretch with a feeling of lengthening the targeted muscles.Slow joggin-in-place or walking for one to two minutes. as well as passive stretching and/or PNF stretching. FITT Factors You should include stretching exercises in all of your workouts. allow some time to see results. not pain. Type: Use static stretches. A recommended sequence of warmup activities follows. Do them during the cooldown to help maintain flexibility. Remember. start slow & don't over do it. . This causes a gradual increase in the heart rate. stop immediately and consult your health care provider. assumed slowly and gradually. • If you're a beginner. Frequency: Do flexibility exercises daily. . • Hold the furthest point of any stretch for a few seconds. circulation.• Don't hold your breath. Be patient. If you do.
It also increases the joint's range of motion and positively affects the speed of muscular contraction. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. knee/ankle rotations) to gradually increase the joint's range of motion. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. one should walk for one to two minutes. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. and do not bounce or bob. Stopping exercise suddenly can cause blood to pool in the muscles. The following information explains the importance of cooling down and how to do it correctly. For example. Hold each stretch position for 10 to 15 seconds. thereby reducing blood flow to the heart and brain. arm circles. This helps prepare the neuromuscular pathways.Slowly mimic the activities to be performed. thus helping reduce the risk of injury. . to increase the intensity level before the activity or conditioning period.Slow.. as this can be very dangerous. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. . static stretching of the muscles to be used during the upcoming activity. and stretching exercises should be a major part of both. . as described in another section. . Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. lift a lighter weight to warm-up before lifting a heavier one. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. After running.Calisthenic exerciese. The warm-up increases the flow of blood to the muscles and tendons.Slow joint rotation exercises (for example.Do not stop suddenly after vigorous exercise. Work each major joint for 5 to 10 seconds. . for example.
Rotation Exercises Rotation exercises are used to gently stretch the tendons. this method is very time-consuming and expensive and usually done only at hospitals and universities. Such programs include sensible diet and exercise regimens. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. if possible. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Be careful not to overstretch. . The following exercises should be performed slowly. A more accurate way to determine body composition is by hydrostatic or underwater weighing. However. Use partner-assisted or PNF techniques.. The muscles are warm from activity and can possibly be overstretched to the point of injury. This may provide better movement and less friction in the joint. . You may also work on it at home. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. There are also height to weight and circumference ratio's but these are the least accurate. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Stretching is one form of exercise that takes very little time relative to the benefits gained. ligments. Athletes who are overweight should follow a fat loss program.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness.
Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. we aren't talking about a diet to lose weight. open. Too many bad choices over time can accumulate into a poor diet.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. And. If you exceed the weight listed for your height. Think of your diet as being free. But. What you need to accomplish through a diet is to train your body to eat healthily. No single food choice is necessarily a bad choice. which is best accomplished by a combination of eating less and exercising more. You Are What You Eat. We aren't talking about a diet that you will go on to lose weight and then come off of later. You can do it even when you are in too much of a rush and don't have time. People always want to know if a particular food is good or bad for them. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. troublesome. Don't think about a diet that's taxing. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Losing one to two pounds a week is a realistic goal. If you don't fall into the well-muscled category. it's time to starting making some changes to your lifestyle. full of taste and adventure. Take a look at the weight allowed for your height as shown in Table 1. Poor choices like a lunch of soda. here. Although that sounds even worse. you may not necessary be over fat. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. and height. You need a diet that is actually a way of eating. with all of the comfort that you want and need. limiting or boring. dieting is something that is simple to do healthily even if you can't live without certain foods. However. chips. not a temporary thing but a permanent thing. Yet. you can do it with lots of favors that you AND your children will enjoy. . only a small percentage of their total body mass may be fat. This exercise program meets the requirement to be physically active everyday. gender. too.
whole grains give you so much more health. . Unlike "white" foods.What's Healthy? The foods that you need play a significant role on your health. your body will not be able to perform as well as if you gave it the highest quality foods. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. In our machine look at the way that food works. • You are more prone to limitations physically as well as mentally. the food that you consume is the fuel that your machine needs. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. and they are very low in calories meaning you can eat more. it won't perform the right way. your heart rate increases to unhealthy levels. All sorts of problems arise from not eating a healthy diet of food. fats. improve your physical fitness from the inside to the out. • Fruits are sweet so they can solve the sweet tooth. They don't cause you to gain weight like others. If you consume the wrong foods all of the time. • Whole grains are also an important product of a healthy diet. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. If you don't give it quality food. They provide antioxidants to a high level that helps to heal your body. • Your body does not heal as quickly from injury. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. In the way of your body. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. healthy food is just as important. But. • Without nutrition. and sugars that can cause you health issues. your body can become ill faster and with greater intensity. • Your blood pressure rises.
In addition. If you don't do anything else. • Meats are important parts of the diet. He or she may recommend a diet that is different for your specific health issues. If you are dieting and need to lose weight. All foods and drinks should be noted! . improving these five areas is all you need to do. Your doctor may have additional or different recommendations for your health. Spend one or two days recording the foods that you eat in an average day on a piece of paper. take note of how a normal day or week goes for you. too. Those that do not get enough fluids end up having a body that retains water rather than having less. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. You need protein but you shouldn't want to get it from fatty meats. you need to take into consideration the location that you are right now. What do you eat for breakfast. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. The good news is that you don't often need a lot of work to make them happen. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. if you need to lose weight. Where Are You Now? When it comes to improving your diet fitness. The body goes into dehydration mode. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. you're eating less and that you aren't getting as many calories from other liquids. Dieting To Lose Weight Finally. Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. too.• Water intake is also important. you need to reduce this amount to at 1500 to 1600 calories per day. Consuming enough water means that you'll system is hydrated. causing you to keep in all that you can. The average person should consume about 1800 to 2000 calories per day.
there are several key things for you to address. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. For example. Figure out how many calories you are consuming in an average day. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. 3. though. anxious. are you connected with that big slice of apple pie because it was your favorite growing up. 4. determine if there is a better way for you to get the foods that you like. sour cream and butter just because you love the taste. Next. I Can't Give It Up! If you are one of the many that feel that they can't give up the foods that they love no matter what. If you need apple pie to feel safe.2. If you just love the taste. If you love your mashed potatoes loaded with gravy. For most people this is as simple as tracking what they eat over the period of a few days to a week. you need to address this emotional problem. How often did you eat without actually being hungry but being instead bored. that's a different story. Don't worry. find out why it is that you can't give them up. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. Being honest with yourself is important. Look at your list of foods and see how many of them are high in transaturated fats. you can find ways to get much of the same taste without a lot of the calories. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. you may have an emotional attachment to the foods. sugars and calories in general. they aren't all bad! First. For example.
Don't fret about the foods you love. For example. You should know what types of foods you can not eat. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. That's exactly what you need to strive for here. high cholesterol foods that you currently are eating. use it in a different way. There are certain times in life that foods become prime suspects to leading to health risks. Indeed you may want that slice of apple pie. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact. This section of our book is long for a reason. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. remember moderation is the key factor in real diet fitness health. your diet fitness can threaten your life through disease and even early death. But. Yet. and therefore you can improve your health overall. now you need to consider how you will make changes that you can actually live with.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. limiting diet that's going to make your taste buds go permanently bland is up next. If you can not commit to making changes here. here is comes. you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. The awful. If you don't know you should talk to your doctor about this. if you give it a try you may find that you like these foods better than you do the high fat. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. . Food isn't worth the risk of your life. How Can You Improve? Okay. instead of eating it every few days make it the reward that you get for a week of good eating. We've already talked about what foods you need to eat for a healthy diet. If you are a diabetic. Here are several key areas to make changes and exactly how you should make them. One limit to this is when the food itself is detrimental to your health condition.
Heart Health Improving your heart's health is essential. the more antioxidants are in it. Garlic is a great antioxidant for your heart too. there are various foods that can help you to improve your hearts health. richer and brighter the color is. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. Instead of using a lot of salt. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. In addition. Reducing the amount of sodium that you take in is also a key factor in improving health. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. They can help to unclog your heart's arteries from cholesterol. The darker. You should try to consume at least 2 to 3 servings of fish per week. there are reasons why an investment in a bit more time here can literally save your life. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. 1. try other flavor additions to your dishes. A good way to know if they are in the foods that you are eating is to look at the color of the food. And. Or take a supplement of fish oil. Yes. you should instead consider getting them from whole foods as they are richer as well as tastier that way! Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made. For example. 2. Consume more fish. you are in a hurry and who has time to chop up vegetables? Well. Antioxidants can help to transform your health. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. For this. eat lean cuts of meat. replacing the vegetable oil in your diet with olive oil. . they help to remove toxins from your body which means a reduction in risks of cancer. in moderation can improve your health. They can help to repair damage to cells throughout your body and thereby make you look and feel younger.
then. eat a bit slower. Some of these preservatives can clog up your heart. meats that are high in saturated fat are clogging your heart. Replace white rice and pasta with whole grain. butter or creams. Remove soda from your diet. 6. we'll make it simpler for you. 5. eggs and other fresh products usually line the walls of the building. You won't notice the taste difference. This single movement alone will improve your health considerably. 4. It adds weight to your body and it causes all types of health risks later in life. chicken and pork over beef. Start looking for leaner cuts of meat. No food in one sitting should be a larger quantity than the size of your palm. or products that are placed in foods to keep them fresh and looking good. Replace white bread with whole grain bread. milks. 2. One good switch is with ground meats. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Meats. cholesterol. Don't reach for beef. salts. . Reduce the amount of fat. and sugars in the foods that you eat. unhealthy foods with foods that are better for you. no frozen entrees. but replace at least part of it with ground turkey or pork. Remember. Visit the website of the American Heart Association to get heart healthy recipes. To help you to not feel hungry. Eat more fruits and vegetables. Eat more fish. 3. Add one new recipe to your diet each week. is to visit your grocery store and walk around the outside aisles only as much as possible. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Avoid the aisles and you'll improve your health overall. Learn to read labels so that they tell you what's in the foods you eat. Try to look for ways to improve your current recipes through replacing butters. The produce section is your friend filled with riches. Look at your grains.Many foods that are pre-made contain high amounts of preservatives. Reduce portion sizes. Look at labels. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. No boxed dinners. The trick you should follow. can lead to increased health risks for cancer and they put the pounds on.
Glucose also provides energy for your brain and making blood in your body. To have enough energy to perform your workout. But food is very important in a body building program. Carbs Carbohydrates are the body's main source of glucose. but that requires the breakdown of body protein from muscle. Glucose can be made from protein. One of the most important would be carbohydrates. then you need to consider a calorie reduction.If you need to lose weight. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. . the foods you eat can make a huge difference in the effectiveness of your program. Food is a requirement to living and a healthy diet is an essential part of living a long life. When your muscles are filled with glycogen. Calories are tiny bits of energy that your body uses to perform work. convenience or habit. your body will start breaking down muscle tissue for glucose. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. while making changes at first is a challenge. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Don't make sacrifices here for speed. you will get into the habit and will eventually love the differences you have made. Remember. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. you'll need a lot of different nutrients. Many people don't pay enough attention to the types of food they eat. If you're not eating enough carbohydrates. they both look and feel full. Glycogen is the principal form of energy that is stored in muscles. While you may love food. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Dropping just a small amount of weight means that you need to eat less and do more physically. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Food supplies us with calories.
a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. If you eat too many carbs in one sitting. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. For men. Beans and oatmeal are two excellent sources of fiber. If you have not been working out. Honey. Slow burning carbs promote consistent blood sugar levels which help to offset fatigue while promoting the release of insulin which is the body's principal anabolic hormone.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. however. Your body must replenish these levels before stimulating the fat storing machinery in the body. oatmeal. the intake of simple carbs can stimulate fat storage. Divide your carb meals into six servings throughout the day. The resulting insulin spike is a double edged sword.typical simple carbs . Eat about 25% of your daily carbs at this meal.are digested quickly and easily. it can prevent muscle catabolism while promoting anabolism. Along with carbs. Women multiply their body weight by two to get their carb gram intake. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. it is also the best time to load up on carbs. or muscle building. and besides your postworkout meal. and aiding in muscle glycogen formation and growth. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Breakfast is definitely the most important meal of the day. and brown rice. Eat some simple carbs after your workout and eat more of them. the amount of carbs that should be taken in by multiplying their body weight by three. you must consume enough fiber in your diet. sugar and refined foods such as white bread and white rice . Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. Focus on unprocessed complex carbs like sweet potatoes. A high carb intake at your post training meal will have less chance of being stored as fat. potatoes. . the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. whole grain breads. For example. state. Blood sugar and muscle glycogen levels are low from your overnight fast. After training. That number will be the amount of grams that should be consumed daily.
and protein is retained in tissue as new muscle is added. If you lose more nitrogen than you consume. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. Protein intake exceeds output. and replacing tissues. your carb intake should decrease. injured. Eat 50% fewer carbs (300g) for two days. or have a fever. Obviously. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Your body is degrading muscle and other body proteins. On the other hand. then the standard 600g for the next two days. you will want to rotate your carb intake. Protein Another important nutrient every body builder needs is plenty of protein. then 50% more (900g) for the next two days. Amino acids are the building blocks of protein. your body will store them as fat and increase weight gain instead of muscle mass. if you consume more than you lose. Protein is involved in growing. if your protein output exceeds intake you would have a negative nitrogen balance. If you eat carbs late in the day. Watch out. or muscle building. . This puts your body in what is called a catabolic state. try varying the volume of intake. so your body won't need as much. For body builders. you will be in an anabolic. this is something that you want. and then increases insulin levels (ensuring no loss of muscle) on the final two days. If you are needing to lose some fat along with building your muscles. The total carb intake is the same. repairing. You usually see this in people who are starving. For example. This is not good because the opposite is now happening.As your day wears on. Your energy requirements will also decrease at this time. state. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. your body will break down muscle tissue to get it. Glucose molecules make up carbohydrates just like amino acids make up proteins. That is made possible because proteins are the basis for body structures. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). burned. nitrogen balance is an important concept to keep in mind when talking about proteins.
build muscle. and eggs. Saturated fat is bad. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. therefore. cooked 5 oz. your body cannot break it down very well. steak. Fat combines with glucose for energy in order to spare the breakdown of protein. That way. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Fats are the main source of energy in the body. would need to eat 200 grams of protein every day to put the body in an anabolic state. If you are dieting while body building. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. concentrate on the complete sources of protein like meat. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. your protein intake should increase to 1 1/2 times your bodyweight. you need to focus on the complete sources rather than those that are incomplete. A 200 pound body builder. fish. you'll need the amino acids in protein to work in your body.An anabolic state is when your body has a positive nitrogen balance. you'll need to eat more protein to counteract this effect. In body building contexts. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. Because of the chemical composition of saturated fat. . When calculating the amount of protein you are eating. you'll still need some fats in your diet. Be aware of the amount of protein you are eating and make them work for you instead of against you. While there are proteins in other foods. The general rule is to consume daily the same amount of grams in protein as your body weight. catabolic means muscle loss. even when you are building the perfect body. To compensate. cooked broccoli 1 c. Ultimately. Many diets have you cutting back on fat and carbohydrate intake. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. The key to fat intake is to stay away from bad fats and only eat the good fat. but if you want to get ripped with your body building program. Fats Yes. milk 2 T. your body won't grow when it is in a catabolic state. protein can do what it is supposed to do . These are the fats that contribute to heart disease and high cholesterol.
So basically. and diabetes. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. maintain healthy hair and skin as well as providing a sense of fullness after meals. and improve brain function. Trans fats cause an over activity in the immune system and are linked to stroke. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. They play an important role in protecting the body's vital organs. help prevent cancer growth. Trans fats should also be avoided. Elevated levels of LDL can clog arteries and cause heart disease. Fats keep the body insulated. saturated fats are hard and solid. fatigue. fat. Unsaturated fats are in liquid form as in oils. as well as egg yolks. Unsaturated fats are easier for your body to break down. and even Type 2 diabetes. heart disease. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. This type of fat is often used in commercially processed food because they are preserved longer. They are also more readily stored as body fat. so they should be limited. These fats are found naturally in foods like nuts and avocados. Fats are actually an important part of any diet. Because they reduce inflammation in the body. joint pain. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. These fats are most often found in fish and can have some significant health advantages. well. seafood. Omega 3 Fatty Acids can actually help combat conditions such as depression. Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as. You should truly strive to eliminate all trans fats from your diet. you should stay away from fats like animal lard and use oils such as olive oil or canola oil.Saturated fats are commonly found in animal products such as meat. At room temperature. whole milk dairy products like milk and cheese. . The easiest way to tell the difference between saturated and unsaturated fats is to look at them. They can reduce inflammation.
. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. About a 1/2 cup is a good amount. iron and potassium. but alcohol lowers the amount of testosterone in your body and actually increases estrogen.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. Alcohol consumption also hurts muscle growth. There are several reasons why it does this. • Use olive oil in salad dressings and when cooking • When baking. Not only will having a hangover lower your workout intensity. so when those levels are down. But when you are a body builder. it dehydrates your muscle cells. alcohol can have a detrimental effect on your progress. magnesium. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Not only that. phosphorus. For one. It has no nutritional value but it does contain high caloric content. Alcohol contains nothing but empty calories. you will not be as intense in your lifting and weight training. Having higher levels of testosterone can help with your workouts by making you more aggressive. it becomes much harder to build muscle. you will want to pay close attention to the foods you are feeding your body. consider using nuts and seeds instead • Try making sandwiches with avocado and tuna instead of higher fat lunchmeats • Eat fish at least three times a week to increase your Omega 3 intake • Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes When you start on a body building program. That includes alcohol as well. Many people like a drink or two or even three to help them unwind and relax. As many know. relaxation and growth including calcium. but drinking actually lowers protein synthesis by twenty percent. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. you must be careful not to overdo on the fats. In fact. it slows down your metabolism hindering your body's ability to process foods. hydrated and even over hydrated muscles allows for a much higher anabolic environment. Because your cells aren't holding as much water. instead of topping with chocolate or candies.
The liver metabolizes stored fat for energy. you'll need much more. When this happens. If you're eating big to gain weight. If you're going to be using supplements in your body building program. but for body builders. thinking there's a shortage. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Many vitamins are water soluble. • No regular soda! Diet is better for you anyway and doesn't contain sugar . creating an anabolic environment needed for muscle growth. but if your diet stinks. For body builders. Plus.Probably one of the best things you can do to help your body building workout progress the way you want it to is to drink plenty of water. so you're not getting the hydration you need. Water is good for you anyway. you need plenty of water. When water is in short supply. the body. Use artificial sweeteners instead. and water unlocks the power of those vitamins. and you should. water can actually reduce feelings of hunger. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Contrary to popular belief. as it helps remove excess nitrogen. You can workout with the intensity of a professional. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. and ketones. if you're training hard. and tea don't count either. Without enough water. then you need a basic mega-vitamin. Water flushes out toxins and other metabolic waste products from the body. Water is part of every single metabolic process that the body undertakes. In other words. it burns less fat. some of the load is transferred to the liver. The caffeine can increase fluid loss. then you need even more water to help your kidneys do their work. your skin starts looking soft and puffy. coffee. drinking water can actually help you shed excess water weight. In addition. the kidneys can't function properly. you won't be doing yourself any good. If the liver is doing some of the kidneys' work. This water is stored in extra cellular spaces. A good diet is essential to an effective body building program. begins hoarding it. urea (a toxic substance). Supplements like creatine work in part because it pulls water in muscle cells. Water is especially important when following a "high protein" diet. water can help them work. it can be especially important. Soda. For this to work properly.
• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit
1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6
8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt
Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for
Turn fish over. Put a dollop of the mixture into each chicken breast. stirring occasionally. drained capers Paprika to taste Rinse fish and pat dry. Sprinkle with paprika and capers. low fat ricotta cheese Salt & pepper to taste 4 boneless. . Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. or until the fish easily flakes with a fork. thawed and dried 1 egg lightly beaten 8 oz. slice in half and flattened Combine the onion. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Add the chopped onion and mushrooms. Serve over your favorite type of noodle. ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce Brown the meat with the red pepper flakes. Optional: Garnish with lemon slices. Cover with tomatoes and liquid. Broil on top rack for 5 minutes. egg. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Arrange fish and zucchini in a single layer in a large pan. and cheese mixture in a bowl. minced or pressed 2 tbsp. Tie the chicken breasts together with butchers twine. skinless chicken breasts. Fish filets One 14 oz. salt and pepper in. Can diced tomatoes w/ basil. Drizzle with lemon juice. Bake at 350 degrees for 30-35 minutes. spinach. cover and cook on low for 45 minutes. Top on whole wheat pasta or brown rice if desired. In a separate bowl. or put toothpicks through them. frozen spinach. Serve. Ground Turkey Breast Sauce 1 lb. Cover and cook over medium heat for 10-20 minutes. Serve. Uncover and cook an additional 15 minutes. Put the all spice. Serve plain or over brown rice. Add browned chicken. stir together mustard and garlic. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. garlic & oregano Arrange fish filets in a single layer in skillet. Pour the spaghetti sauce in. spread with mustard/garlic mixture. Pan Broiled Fish 1 lb.15 minutes. low-calorie Dijon mustard 1 clove garlic.
combine all ingredients and stir until well-mixed. and chicken. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Microwave for approximately 1 minute when ready to serve. Mix well and spread over bread. This is also good cold. barbeque sauce In large bowl or Tupperware. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Add cheese if you like and let it melt after turning the burner off. Cook tuna to desired doneness. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. Add tuna and sprinkle with seasoning. Cook to desired texture. Add barbeque sauce and stir together until well-coated. Fiery Chicken Deluxe . Chicken. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. You can eat this on some whole-wheat bread. Add mayo. combine rice. Eat plain or on a bed of pasta. and tuna. beans. or just use more egg whites.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Add tuna with an amount of Worcestershire Sauce that you like. black pepper. low fat mayonnaise 1 tbsp. Chop egg whites and add to medium bowl. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Top with lettuce or spinach leaves and second slice of bread.1 cup cooked brown rice 1/4 can red beans 2 tbsp. or over some brown rice. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. plain. mustard.
Snap off tough ends of asparagus and remove scales with vegetable peeler. Place one slice of turkey bacon on each slice of chicken breast. depending on how thick you would like your roll to be. the juicier it will be) This works best with a Foreman-style grill. Let it marinate for 25 minutes. Cut chicken into two to four thin slices. Add parsley and lemon juice. or bake them for 25 minutes at 375 degrees. salt with chicken in a container and really roll the chicken breast around in the mix. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Pre-heat. Put chicken slices in the container. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce. Dried parsley Juice of 1/2 lemon 1 lb. add the salt and pepper. mustard and honey. Add garlic and sauté 1 minute. Give the asparagus a quick wash. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. and put the green beans in for 2 .10 hours (the longer. Fresh bay scallops. minced 1 tsp. Once the roll is ready. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Place one asparagus stick on the top and start rolling it. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Cover and cook 1 minute.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. rinsed and patted dry. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll.3 minutes Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers Sprinkle the other pinch of salt on the green beans Grilled Chicken Asparagus Rolls 1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste Once the chicken breast is washed trim the fat from it. Heat wine in a medium skillet over medium heat. cayenne pepper. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Makes 2-3 servings Garlic Roasted Vegetables . then let it sit in the refrigerator for 3 .
Workout Energy Salad . Repeat until mixture is used up. julienne 1 carrot. On the Grill: Turn barbeque to medium. chicken and fish. or 3 tbsp. Fold foil edges together. dried fruit bits 1/8 cup celery. Top each piece of fish with tomato. Chicken Salad Roll-ups 1 lb. Serve immediately. celery. herbs. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. skinless chicken. fresh. Combine all the vegetables in roasting pan. boneless. Combine all the vegetables into a tinfoil bag. Drink. sealing with a pleat. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Spread a little chicken mixture on lettuce leaf and roll up tightly. Place a piece of fish on each square of foil. Bake for 15 minutes. Cut two 12 in. chopped 4 small zucchini. olive oil In the Oven: Preheat oven to 400 F. fresh 4 tbsp. peeled and halved 2 medium onions. Makes two servings Muscle Building Shake 1 cup ice cubes 3/4 cup egg whites 3/4 cup vanilla soy milk 1 cup frozen strawberries 1/2 banana 1/2 cup cranberry juice Put all ingredients in a blender and blend on high for 30 seconds. dried thyme. Great with meat. square pieces of foil. chopped 1 green onion. cooked 2 tbsp. and yogurt. Makes two servings Fish in Foil 1/2 lb. fruit bits. Sprinkle each with wine. or wrap roll-ups in plastic wrap for later use. broken into cloves and peeled 1 tbsp. drizzle with oil and stir to coat. Combine with sunflower seeds. chopped 1 tbsp. peeled and quartered 6 shallots. cut in two pieces 1 tomato. halibut. and place in mixing bowl. drizzle with olive oil and stir to coat. green onion.6 carrots. and carrot. Roast for about 1 hour 20 minutes or until tender. sunflower seeds 2 tbsp. or 3 tbsp. and pepper. zucchini. peeled and cut into 6-8 wedges 1 large garlic bulb. Roast for about 30 minutes or until tender. Salt and pepper to taste. Salt and pepper to taste. julienne 1 cup dry white wine 1 tsp. dried rosemary. peeled and quartered 6 parsnips.
and shake until thoroughly mixed for the salad dressing. Shake vigorously. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. parsley. combine steak. tomato. cucumber. carrots. and pepper. Aerobic fitness is related to an individual's body fat. Arrange salad on a bed of lettuce leaves. .it's time to make the fitness connection In many cases fitness begins with weight reduction. sliced 1/2 cup mushrooms. peeled and sliced 1/3 tomato. mushrooms. sprouts. combine the vinegar.1 cup lettuce. mix olive oil with lemon juice and herbs. sliced Fresh parsley In large salad bowl. celery. and diabetes. high blood pressure. green beans. and sunflower seeds. cooked and cut 1 stalk celery. torn into bite-sized pieces 1/3 cucumber. combine lettuce. lemon juice. sliced 1 green onion. and onion. You don't necessarily have to be dieting. In a screw-top jar. The spin-off is less likelihood of developing heart disease. Weight control . broccoli. and pour over salad. Muscle Density Broccoli Salad 1/2 pound cooked steak. basil In a medium-sized salad bowl. avocado. In a screw-top jar. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. Nutrition is very important when you are trying to build up muscle mass. spinach. mustard. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. cut in strips 1 cup broccoli. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. The higher the fat. mushrooms. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. cooked and chopped 1 cup green beans. yogurt. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. torn into bite-sized pieces 1/3 cup spinach.
potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure . unhealthy.. Stay away from food fads they are usually boring. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. b.a. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Compare the benefits of a sound nutrition with the consequences of crash diets. (4) Carry out the strategy. headaches.. and so on). Enjoy the payoffs:. (3) A sense of accomplishment. (1) Make a decision to lose weight and shape up. and too strict and will lead only to temporary weight loss. Invest in yourself. (3) Develop a strategy (diet. lifestyle changes. (2) An improved self-image. (4) A feeling of pride. (1) A healthy appearance. exercise routine. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. Making nutrition work Improving your nutrition will increase your mileage in many ways. dehydration. You can even lose weight while improving performance. (2) Get motivated.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
Your diet per
Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?
b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.
Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram
1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0
Nutrient: Water (necessary for life) Calories: 0
Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories
1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50
Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . (3) Remove skin from chicken or turkey. however. have a particular food obsession that must be recognized. But if you plan your diet. poultry. and add spices to enhance flavors. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. (1) Use skim or lowfat milk in recipes when making puddings.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. Many people. and dry beans group. Avoidance is one means of control.a memo to the cook for cutting calories during food preparation a. (2) Roast. The milk and cheese group. The meat. (1) TRIM fat from meat.5 liter = 17 ounces . you can include a favorite high calorie food item as a special occasional treat. fish. and diet according to your plan. and baked products. (2) Substitute plain. sauces. broil. poultry or fish without adding fat.7 liter = 24 ounces . Good cookin' for good lookin . piece of candy. b. For them trying to eat just a cookie. The urge to eat the whole thing becomes too great. Cook meats on rack so that fat can drain off. or simmer meat. soups. . or sparerib is too tempting. Braise in covered pan on stove top or pan broil in a nonstick pan. You have to make and follow your own rules according to your ability to control what you eat. bake.
(2) Avoid recipes for baked products that require large amounts of fat and sugar. c. vinegar. (1) Use less fat and sugar than called for in recipes. (2) Go easy on sauces. Dining tips a. or bake vegetables. (5) Have boiled. schnitzel).(4) Chill meat broth until fat turns light and solid on top. The bread and cereal group. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. (1) Steam. If the meat has been fried (southern style chicken. Remove all the visible fat from the meat. or sour cream. b. Avoid gravies. (3) Try lemon juice or vinegar on salads. With a spoon or knife. Check nutrition information label for total calories in each portion. Starchy foods are not fattening when consumed in moderate quantities. butter. broil. Some fruits may be broiled or heated with spices added for flavor. Season with herbs and spices. However. (3) Check ingredient labels for fat and sugar content. or lemon juice for your salad. or baked rather than fried potatoes. steamed. d. d. skim or peel fat off and discard. avoid those prepared in cream . Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Request diet salad dressing. most restaurants have them. Substitute lower calorie ingredients. The vegetable and fruit group. c. butter. and deep-fried food. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. sauces. boil. remove the coating and eat only the meat. Cut way back on regular salad dressings. and margarine.
Lowfat milk is also a nutritious choice. (1/2 cup) Hard liquor. or delicious low-calorie raw vegetables. gelatin. baked potatoes with a small amount of sour cream or margarine is a good choice. black coffee. Try a slice of lemon or lime in a glass of ice water. c. if you must. Plan your food intake and abide by your plan. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. noodles. sugar. pastry. or spaghetti are good potato substitutes. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. Always check your intake for balanced nutrition and total calories. Low-calorie beverages. cookies.25 liter (8 oz. honey. Carry individually packaged sugar substitutes to sweeten beverages. USE SPARINGLY. macaroni. pies. jelly. For example. and mineral water add no calories to your diet. cakes. (3) Take smaller portions (4) Consume less sugar. 1/2 liter Cocktails. (1) Eat S-L-O-W-L-Y (2) Consume less fat.) Food Calories 160 250 165 110 200 300 Educate your appetite a. f. candy. regular soda. a few crackers or pretzels. . 4.6 oz. 11/2 oz. b. g. Alcohol calories American beer. Avoid rich desserts. . Keep a food diary and monitor your own intake. If you MUST have a snack. Also. jam. e. ice cream.25 litre (8 oz. and other sweets. 12 oz. . have fresh fruits. (8) Plan snacks.sauces or deep-fried. rice. European beer. unsweetened sodas.) Sweet wine. jigger Dry wine. Follow these tips to lose weight and body fat.
20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1 cup 223 Beer (European). 1/4 cup 340 Salted nuts: Peanuts. Each teaspoon supplies an additional 20 calories. creamed. 25 nuts 252 Mixed. b.) 840 Coke. 2 scoops 200 Potato or corn chips. 1 ounce package 180 Chocolate candy. Weight control . 160 French fries. 12 ozs. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese.especially in snack foods. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. 1 ounce 150 Grapefruit or orange juice. 1/2 liter 250 Creamy salad dressing. Lower in sugar.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce .d. Become aware of how many calories you're consuming. Lower in fat. or sugared beverage. 2 tbs 170 Cashews. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. soda. (Each teaspoon supplies an additional 45 calories).
If you're serious about losing weight. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. cream cheese 106 1 oz. Get motivated. Occupy your time with other activities not related to food. Dieting is up to you if you are willing to try. anger. This is important if you plan on being successful at losing weight. Try not to be food centered. but you want to strive to be the best. Make up your mind to control food instead of letting food control you.3 oz. or I can still workout OK. or Gosh. or discouragement. big bones. or Everyone in my family is big it's hereditary. think of it as something you have chosen to do. Forget those old excuses: But I've got a large frame you know.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. You may be a good athlete now. loneliness. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. c. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. I haven't weighed 180 pounds since I was 15 years old. . beef bologna 237 Lean ham 103 1 oz. so why lose weight? b. Don't be angry that you have to lose weight. it will be easy to give up these typical excuses.
unless fat is added in processing. Don't let this be wasted effort. and Pasta Group: Foods made from grains (wheat. Stick with it! f. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. and oats) should form the foundation of a nutritious diet. Eating plenty of whole grains. Grain products are low in fat. No single food can supply all the nutrients in the amounts you need. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. You should consume at least 6-11 servings daily from the base of the pyramid. Remember all the work it took to get you to your desired weight.d. Choose the recommended number of daily servings from each of the five major food groups. . Rice. in preparation. For best results. Make meals as pleasant as possible even if you are cutting down on what you eat. g. Make your meals last longer. minerals. or at the table. and other substances that are important for good health. h. Cereals. overeating hurts no one but yourself. so choose a variety of whole and enriched grains. remember. i. To make sure you get all the nutrients and other substances you need for health. carbohydrates (starch and dietary fiber). and different whole grain foods differ in nutrient content. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. slow down. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. rice. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Construct new habit patterns. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. You are always responsible for what you are eating. e. enjoy flavors. Your body is adjusting to your new eating habits and changes are taking place. They provide vitamins. Breads. Don't cheat. Different foods contain different nutrients and other healthful substances. pause halfway through meals and don't stuff yourself.
Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. or winter squash are the best choices. also provides fiber. Breakfast is a good opportunity to eat some fruit. or cooked fruit. such as cucumbers. canned.Consuming the recommended daily intake is not difficult if you understand serving sizes. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Other good choices are citrus fruits. A 1/2 cup of fruit is about the same size as a tennis ball. A serving size of raw or cooked vegetables is only 1/2 cup. The darker the vegetable. bananas. A 3/4 cup of vegetable juice also constitutes a serving from this group. you should strive for 3-5 servings per day from this group. the more likely it is to have large amounts of vitamins and minerals. green peppers. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. One cup of leafy raw vegetables is also a serving size. and yellow vegetables. cereal. The lighter colored vegetables. Broccoli. Choose dark green. tomatoes. which is much smaller than the regular salad served with a restaurant dinner. Juice that you can see through . strawberries. whole grain muffins (bran. steamer. in addition to providing vitamins and minerals. To ensure that you get essential vitamins and minerals. The best choices from this food group are bran cereals. or minerals. and stoned wheat and whole grain crackers. Two to four servings of fruits are recommended each day. Vegetables are nature's vitamins. A 1/2 cup of cooked rice. and most people eat more. A 3/4 cup of fruit juice equals one serving. and dried fruit. spinach. or a 1/2 cup of chopped. Brussels sprouts. whole grain breads and rice. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. or wok only until tender crisp. kiwi. low fat bagels (pumpernickel. A 1/2 cup of vegetables is about the size of a tennis ball. cauliflower. don't overcook. To maximize the vitamin and mineral content of your vegetables. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. or pasta is about the same size as your fist. orange. cantaloupe. vitamins. whole wheat). oat bran. collards. Cook in a microwave. and celery are mostly fiber and water with very little calories. carrots. corn and oat bran). Fruit Group: The fruit group. rye. If you choose fruit juice. iceberg lettuce.
Most people are at one extreme or the other by consuming too much or not enough from this group. or prune juice). Most fats and sugars are nutrient poor. Oils. For example. Top choices are 1% or skim milk. this group can contain large amounts of fat as well. fiber. and yogurt. or protein. The milk group. and yogurt. 1 egg. frying food in fat (cooking oil) once in a while is all right. a 1/2 cup of cooked dry beans. a 2 1/2 ounce soyburger. 2 tablespoons of peanut butter. which can't be made by the body.(apple. poultry. they are referred to as empty calories. or 1/3 cup of nuts. Dry Beans. Sweets add taste and flavor. The recommended number of servings per day for this group is 2-3. Many no-fat or low-fat dairy products are available. and is easily attainable. The serving sizes typically consumed greatly exceed the nutritional requirement. vitamins. Fats. a 1/2 cup of natural cheese (Cheddar or Swiss). Milk. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). or grilling. Eggs. One cup of milk or yogurt. Foods from this group are still an important part of a performance diet. and minerals. milk. A serving size of cooked fish. However. Fish. however. For this reason. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. . water. and minerals (fortified by law) especially calcium and riboflavin. minerals. Like the milk group. A better food preparation choice is baking. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. however. it does not mean that you should never eat these items. or 2 ounces of processed cheese (American) is considered a serving size. Poultry. and beans. can also contain a large amount of fat. roasting. peach nectar. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). Quick and easy choices include canned tuna. vitamins. peanut butter. 1 ounce of cheese is about the size of four dice. Yogurt. so you may not get your daily requirement for the essential nutrients. and Cheese Group: These dairy products are a great source of protein. This means that they provide nothing to the body except calories. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. no vitamins. grape. chicken. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. Meat. sour cream. lentil soup. low-fat cheese. including cheese. Two to three servings from this group are required each day.
or a favorite dessert. There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. but choose sensibly. and cheese from the milk group. fats. E. low fat doesn't always mean low calorie. Choose natural or less processed foods whenever possible. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. CHOOSE SENSIBLY The carbohydrates. which is a better choice than apple juice. especially saturated fats. choose small portions of foods. minerals. poultry. vegetables. and sodium. and they may be just as high in calories. and carotenoids. D. Fats supply energy and essential fatty acids. which is a better choice than apple pie. or lean meat. or a cup of low-fat milk or yogurt for a snack. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. When eating out. Some kinds of fat. and .Top choices from this group include olive oil. for example. High-fat foods contain more calories than the same amount of other foods. ask that it be grilled rather than fried. Sometimes extra sugars are added to low-fat muffins or desserts. Choose them wisely. If you choose fish. You need some fat in the food you eat. and proteins in food supply energy. whole milk. increase the risk for coronary heart disease by raising the blood cholesterol. notice that many of the meals and snacks you eat contain items from several food groups. A baked potato is a better choice than mashed potatoes. These foods include high-fat dairy products (like cheese. butter. turkey from the meat and beans group. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. a sandwich may provide bread from the grains group. so they can make it difficult for you to avoid excess calories. whole grain foods. and fiber and add undesirable or questionable additives. Your pattern of eating is also important. Eating lots of fat of any type can provide excess calories. which is a better choice than potato chips. In contrast. An apple is a better choice than applesauce. but most people still eat too much saturated fat. which is measured in calories. and K. fiber. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. and they help absorb the fat-soluble vitamins A. Also. Try fruits. cream. berry jams. Food processing tends to remove vitamins. However. walnuts. Snacks and meals eaten away from home provide a large part of daily calories for many people. For example. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. molasses.
Trim fat from meat and take skin off poultry. Olive. . Meat. Eggs. corn oil. beans. Poultry. peas. or nuts daily. other lean meats. . palm oil. and mackerel. lard.If you need fewer calories. such as salmon. and other cold cuts. fatty fresh and processed meats. shellfish. such as many hard margarines and shortenings. tuna. egg yolks. sausages. Use moderate amounts of food high in unsaturated fats.Choose vegetable oils rather than solid fats (meat and dairy fats.Choose 2 to 3 servings of fish. and dairy fats. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. salami. Vegetable oils such as soybean oil. avocados. . Beans. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. These foods include liver and other organ meats. sunflower. taking care to avoid excess calories. the skin and fat of poultry.Limit your intake of high-fat processed meats such as bacon. lean poultry. decrease the amount of fat you use in cooking and at the table. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Shellfish. Try the lower fat varieties (check the Nutrition Facts Label). Choose dry beans. and peanut oils are some of the oils high in monounsaturated fats. Unsaturated fats occur in vegetable oils. and coconut oil. olives. and Nuts . or lentils often. and fatty fish like salmon.regular ice cream). Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. shortening). Some fish. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Fish. Keep your intake of these foods low. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . most nuts. bologna. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. These foods include those high in partially hydrogenated vegetable oils. canola.
Choose fat-free or low-fat milk. and cheese. Dairy Products . some vegetables. fat-free or low-fat yogurt.Limit your intake of liver and other organ meats. and low-fat cheese most often. In the United States. and grains. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Try switching from whole to fat-free or low-fat milk. but may have few vitamins and minerals.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Sugars and starches occur naturally in many foods that also supply other nutrients..Choose fruits as desserts most often. marbled steaks. Prepared Foods . Limit ground meat and fatty processed meats. cereals. This decreases the saturated fat and calories but keeps all other nutrients the same. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Choose foods lower in saturated fat and cholesterol. not the naturally occurring sugars in foods like fruit or milk.Choose fish or lean meats as suggested above.Use egg yolks and whole eggs in moderation. Examples of these foods include milk. During digestion all carbohydrates except fiber break down into sugars. . the number one source of added sugars is nondiet soft drinks (soda or pop). Sugars are carbohydrates and a source of energy (calories). breads. . Foods containing added sugars provide calories. fruits. Foods at Restaurants or Other Eating Establishments . . and add little or no butter to your food. .Limit your intake of foods with creamy sauces.
normal person. Most of the salt you eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. you need to go into it with as much information as you can. the firmest link between salt intake and health relates to blood pressure. and fruit drinks and fruitades are also major sources of added sugars. Never stop learning about your diet and what you put into your body. Choose and prepare foods with less salt. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. but when you do decide to switch to a meatless diet. . cakes and cookies. and some cooking styles call for adding a very salty seasoning such as soy sauce. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Some recipes include table salt or a salty broth or sauce. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. Eating less salt may decrease the loss of calcium from bone. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. There is no way to tell who might develop high blood pressure from eating too much salt. presweetened cereals. consuming less salt or sodium is not harmful and can be recommended for the healthy. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. High salt intake also increases the amount of calcium excreted in the urine. like soft drinks. Salt (sodium chloride) is the main source of sodium in foods. Salt is found mainly in processed and prepared foods. Some foods with added sugars.Sweets and candies. The reasons for switching to a vegetarian lifestyle are many. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. However. Intake of a lot of foods high in added sugars. like chocolate milk. is of concern. also are high in vitamins and minerals. At present. You will face no nutritional deficiencies. Only small amounts of salt occur naturally in foods. and sweetened canned fruits. Some people add salt or a salty seasoning to their food at the table. Not all foods with added salt taste salty.
with or without free-range eggs. poultry or any slaughterhouse by-product such as gelatin. though each level gradually eliminates animal products. seeds. • Fruitarian. Vegetarians not eating anything containing dairy products or eggs are called vegans. Consists mainly of raw fruit. are well documented. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. including pesticides. in secondary consumption of antibiotics. particularly saturated fats. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). The highest levels eliminate fruit and vegetables. There are over 20. A vegetarian does not eat any meat. You might be surprised to know that there are many different types of vegetarians. • Lacto-vegetarian: Eats dairy products but not eggs. The dangers herein. or any other animal product. . fish. becoming increasingly restrictive. eventually reaching the level of a brown rice diet. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. Not all levels are vegetarian. animal foods contain far higher concentrations of agricultural chemicals than plant foods. vegetables and fruit. Vegetarians live on a diet of grains. Being healthier on a vegetarian diet means spending less on health care. game.000 different drugs. The diet progresses through ten levels. etc.Animal foods are higher in fat than most plant foods. • Vegan: Does not eat dairy products. fish. or slaughter by-products such as animal fats. This is the most common type of vegetarian diet. herbicides. antibiotics. A type of vegan diet where very few processed or cooked foods are eaten. I have included this section for your personal choice. grains and nuts. including sterols. growth hormones and other veterinary drugs that are given to livestock animals. The list can go on and on. nuts. These drugs are consumed when animal foods are consumed. Plants do not contain cholesterol. eggs. Whatever your reason for wanting or not wanting to become a vegetarian. Being higher on the food chain. shellfish or crustacean. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. Vegetarian foods tend to cost less than meat based items. poultry. milk and milk products.
Persons consuming fish but no meat are sometimes called pescetarians. the food was pure and unprocessed. There really is no single vegetarian eating pattern as you can see from the definitions above. That includes chicken. . Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. Back then. cows. The term strict vegetarian may refer to a vegan diet. The women would grow huge gardens that would provide the rest of the nutrition.Other terms can be used in describing various vegetarian diets. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. Many. but not fish. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. and pigs to provide food for their families. The meat was cleaned and cured without chemicals or preservatives. They were freaked out by the thought of consuming something that at one time could look them in the eye. big business began changing the way food was not only distributed. though their exact meaning can differ. Men would kill deer. Somewhere along the way. because choosing to eat as a vegetarian is such a personal decision. In fact. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. people survived on what they could grow or kill. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. but also how it was processed for human consumption. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. many years ago. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish.
Some of us still don't have much concern over our processed foods. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.the way animals are killed and the preservatives put into the meat .especially red meat . and results were published that indicated some of these processing procedures weren't as safe as originally thought. and other diseases. even before the animals are sent to a slaughterhouse. This can't be healthy . It's true that the way we process meats can begin in a not so pleasant way. They have decided that eating pure and natural foods instead of processed foods are the way to go. people just accepted the fact that processed foods were a way of life.Initially. elevated blood pressure. These two instances . They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives. Meat . They are also often injected with artificial hormones to increase meat production. surveys were taken. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Mad cow disease is a very real illness that causes dire circumstances even death. Plus. . Then concern began to arise as to how safe these foods really were.are reason enough for some people to give up meat.for anyone! Many animals are also infected with diseases due to poor living conditions. In fact. It is a lot cheaper to buy vegetarian foods instead of meat. Once they are killed. Another good reason is that meat is expensive.is often associated with higher risks of heart ailments. but others have taken a different turn. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Let's look at some common reasons people give for eating meatless meals. Studies were conducted. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal.
Vegetarians also worry about the amount of natural resources that are required in raising meat for food. As a result. make less frequent visits to a doctor. This is simply not true. and enjoy very productive lives. are healthier. and vitamins are all contained in our foods. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. There are six food groups in the vegetarian diet. there can be little doubt that eating a vegetarian diet is a healthier way to eat. Their immune system is stronger. and thus smaller medical bills. they live longer. Vegetarians are less susceptible to major diseases that afflict present-day society. Protein. their bodies are more refined. It's just a more productive and less invasive way to eat that gives way more benefits than not. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. Certain components of food help our bodies not only operate more efficiently. provide a wider range of nutrients. A vegetarian diet is healthy because it is typically low in saturated and total fat. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. but keep us from getting sick. fewer dental problems. Vegetarians have fewer physical complaints. and their physical appearance is better. Whatever the reason. calcium. They include: . Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. most people choose a vegetarian diet for health reasons. and imposes fewer burdens and impurities on the body. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Medical studies have proven that a vegetarian diet is easier to digest.
fats (including oil). fat. barley. flour. sesame seeds.kidney beans. soya protein etc. Fish. pine kernels etc. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. Still. and E.• Cereals/grains .almonds. vitamins and minerals.margarine or butter. walnuts.tofu. veggie burgers. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. etc. chick peas. peanuts. supplies vitamins A. • Dairy products or Soya products . Most foods contain a mixture of nutrients (there are a few exceptions. proteins. it is worth remembering that everything you eat gives you a whole range of essential nutrients. sunflower seeds. • Nuts & Seeds . some B vitamins and minerals (mostly iron. pumpkin. linseeds. men need about 55g (more if very active).wheat (bread & pasta). textured vegetable protein. Carbohydrate. and the mineral iodine. lentils. We also need fiber and water. Potatoes are a useful cereal alternative. • Seeds: sesame. pasta etc). Nutrients are usually divided into five classes: carbohydrates. Meat supplies protein. etc. All are equally important to our well-being. . zinc. lactating or very active). • Pulses . millet. baked beans. rice. brazils. D. Evidence suggests that excess protein contributes to degenerative diseases. etc. • Pulses: peas. sunflower. maize (sweet corn). beans. Women need about 45g of protein a day (more if pregnant. soya milk. barley. cashews. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. rice. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. tempeh. maize. potassium and phosphorous). All these nutrients can be easily obtained by vegetarians from other sources. oats. rye. although they are needed in varying quantities. oats. tempeh. lentils. in addition to the above. • Soya products: tofu. almonds. rye. hazelnuts. • Vegetable oils and fats . • Fruit & vegetables. Protein is very important in the diet. walnuts. • Grains/cereals: wheat (in bread.
There are 20 different ones in all. barley.g. muesli. yoghurt (butter and cream are very poor sources of protein). buckwheat. Single plant foods do not contain all the essential amino acids we need in the right proportions. It is now known that the body has a pool of amino acids so that if one meal is deficient. The sugars or simple carbohydrates can be found in fruit. The unrefined carbohydrates. A few examples are beans on toast. or rice and peas. millet. it can be made up from the body's own stores. Complex carbohydrates are found in cereals/grains (bread. • Free range eggs. cheese. oats. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. rye) and some root vegetables. macaroni cheese. whether we are meat-eaters or vegetarians. Because of this. This is not as alarming as it sounds. e. Amino acids are the units from which proteins are made. quiche. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. as long as our diet is generally varied and well-balanced. We can make many of them in our bodies by converting other amino acids. We mix protein foods all the time. but when we mix plant foods together. Carbohydrates are the body's main source of energy. any deficiency in one is cancelled out by any excess in the other. such as potatoes and parsnips. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. Adding dairy products or eggs also adds the missing amino acids. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. It is a normal part of the human way of eating. Refined sources of sugar are best avoided as they provide energy without any associated fiber. Most of our carbohydrates are provided by plant food. milk and ordinary table sugar. pasta. porridge. rice. they have to be provided in the diet and so they are called essential amino acids. Even those foods not considered high in protein are adding some amino acids to this pool. complex carbohydrates or starches and dietary fiber. There are three main types: simple sugars. vitamins or minerals and they are also the main cause of dental decay. we don't have to worry about complementing amino acids all the time. Contrary to previous .• Dairy products: milk. but eight cannot be made.
Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Mono-unsaturated fats. like sunflower or safflower oil are unstable at high temperatures. The one thing they have in common is that only small quantities are needed in the diet. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Like proteins. orange or yellow vegetables like carrots and tomatoes. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). B6 (pyridoxine). We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. This is no problem as they are widely found in plant foods. Fiber can be found in unrefined or wholegrain cereals. In fact starchy foods are very filling relative to the number of calories that they contain. or in sufficient quantities. folate. such as olive oil or peanut oil. • B Vitamins: This group of vitamins includes B1 (thiamin). A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. It is added to most margarines. leafy green vegetables and fruits like apricots and peaches. are best used for frying as the poly-unsaturated fats. B3 (niacin). . Dietary fiber or non-starch polysaccharide (NSP).belief a slimming diet should not be low in carbohydrates. fruit (fresh and dried) and vegetables. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. B2 (riboflavin). Two of these fatty acids. called fatty acids. but a little is necessary to keep our tissues in good repair. linoleic and linolenic acids. Too much fat is bad for us. as it is now termed. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. refers to the indigestible part of a carbohydrate food. nuts & seeds. for the manufacture of hormones and to act as a carrier for some vitamins. pulses and green vegetables. B12 (cyanocobalmin). with the exception of palm oil and coconut oil. pantothenic acid and biotin. fats are made of smaller units. are termed essential as they must be provided in the diet. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated).
cheese and butter. • Vitamin K: Fresh vegetables. whole meal bread. eggs. It is also added to most margarine and is present in milk. cheese. These sources are usually adequate for healthy adults. Vitamin D helps calcium to be absorbed. soya milks. Vitamin B12 is added to yeast extracts. wholegrain cereals. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. bread. Vegetable sources of iron are not as easily absorbed as animal sources. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. veggie burgers and some breakfast cereals. tap water in hard water areas. all leafy green vegetables and potatoes. Found in dairy produce. Minerals perform a variety of jobs in the body. Found in leafy green vegetables. . • Vitamin C: Fresh fruit. lentils and pulses. but a good intake of vitamin C will enhance absorption. • Iron: Needed for red blood cells. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. nuts and seeds (especially sesame seeds). molasses. The very young. leafy green vegetables. • Vitamin E: Vegetable oil. dried fruits (especially apricots and figs). Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. eggs. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. dried fruits. salad vegetables. cereals and bacterial synthesis in the intestine.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods.
Bone loss occurs with age in all individuals. Osteoporosis can be due to calcium deficiency. This is important in nerve impulse transmission and muscle contraction. activating clotting factors. calcium deficiency may lead to osteomalacia (softening of bones).2 kg of calcium. The main function of calcium is structural. sesame and pumpkin seeds.• Zinc: Plays a major role in many enzyme reactions and the immune system. Calcium can bind to a wide range of proteins altering their biological activity. Of the body's total calcium. Sea vegetables are a good source of iodine for vegans. Dairy products also have plenty of iodine. This may be related to repeated pregnancy with lengthy breast feeding. about 99% is in the bones and teeth where it plays a structural role. In adults. There is continuous movement of calcium between the skeleton and blood and other parts of the body. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. but the quantity depends on how rich the soil is in iodine. Metabolites of Vitamin D are important in this. This usually occurs after 35- . This involves loss of calcium from the bones and reduced bone density. increasing re-absorption of calcium by bones. This is finely controlled by hormones. lentils and wholegrain cereals. CALCIUM Calcium is the most abundant mineral in the human body. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Calcium also plays a role in cell biology. cheese. • Iodine: Present in vegetables. Calcium is also needed for blood clotting. This causes bones to be brittle and liable to fracture. muscle contraction and nerve impulse transmission. The skeleton of a young adult male contains about 1. Found in green vegetables. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children.
vomiting and calcium deposition in the heart and kidneys. Bone loss is greatest in women following the menopause. . A number of substances can inhibit the absorption of calcium. Postmenopausal women are particularly at risk from osteoporosis. Hard water may also provide calcium. Calcium balance can be affected by a range of other factors. other research has found no difference between vegetarians and omnivores. smoking and alcohol can all increase the risk. Saturated fats can also lessen calcium absorption. tofu. Meat is a very poor source of calcium. Uronic acid. Calcium loss is reduced if dietary calcium is low. Calcium is lost in the feces. In infants and children calcium is retained for new bone growth. In severe cases muscle spasms may occur. and oxalic acid. Reduced intake leads to increased efficiency of absorption. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. found in certain fruits and vegetables can also bind calcium. This usually results from excessive doses of vitamin D and can be fatal in infants. This is due to reduced levels of the hormone. oestrogen.40 years and involves the shrinking of the skeleton. being underweight. a component of dietary fiber. However. whole cereals and raw vegetables is one of these. Dairy products. Calcium is present in a wide range of foods. found in bran. This is thought to be due to animal protein increasing calcium loss from bones. Adaptation to both high and low calcium intakes occur. and dried fruit are all good sources of calcium for vegetarians. Phytic acid. sesame seeds). Excess calcium in the blood can cause nausea. Vitamin D is essential for absorption of calcium from the gut. Lack of exercise. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Calcium is also lost during lactation in breast milk. However. urine and sweat. nuts and seeds (almonds. Most flour is fortified with calcium carbonate so cereals can also be a good source. This involves sensations of tingling and numbness and muscle twitches. brazil nuts. Calcium loss is roughly equal to dietary calcium in adults. leafy green vegetables. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. A low level of calcium in the blood and tissues can cause hypocalcaemia. The risk of osteoporosis may be altered by factors other than diet. This is called tetany.
The term lipids include both fats and oils. The building blocks of fats are called fatty acids. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. There are about 16 different fatty acids commonly present in foods. This depends on the type of chemical bonds present in the fatty acid. . Foods rich in saturated fats are usually of animal origin. monounsaturated or polyunsaturated. having particularly high calcium needs.Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. Cholesterol is present in animal foods but not plant foods. being made up of three fatty acid molecules to one glycerol molecule. Fats consist of fatty acids and glycerol. Pregnant adolescents are an exception to this. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Therefore. Fats and oils are essentially the same. Fats can be classed as either saturated. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Nearly all the fats in our bodies and in foods are triglycerides. These can be either saturated. Saturated fat raises the level of cholesterol in the blood. Fats tend to be solid at room temperature whilst oils are liquid. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Vegetable fats are generally unsaturated. Breast feeding women need extra calcium. Raised blood cholesterol is associated with an increased risk of heart disease. The nature of fat depends on its constituent fatty acids. calcium absorption from the gut increases and no additional calcium is generally needed. A lactating woman can lose up to 300 mg a calcium/day in breast milk. monounsaturated or polyunsaturated.
Linseeds and linseed oil are particularly rich sources of a-linolenic acid.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. If there is just one double bond then it is monounsaturated. Unsaturated fats are liquid at room temperature. They are usually of plant origin. E and K. The body can make its own cholesterol and so a dietary source is not required. rapeseed and soyabean oils. These are linoleic acid and alinolenic acid. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. suet and meat fat are saturated fats. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. . These must be present in the diet as the body is unable to make them itself. converting double bonds to single bonds. Hydrogenated vegetable oils are often present in margarine and other processed foods. It is present in all animal tissues but is absent from plants. Cholesterol belongs to the sterol group of fats. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. then it is unsaturated. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Two fatty acids are termed essential fatty acids. Butter. As well as being a concentrated source of energy. If there is more than one then it is polyunsaturated. Because of this conversion. Saturated fats tend to be animal fats and are solid at room temperature. lard. though fish oils may also be high in polyunsaturated fatty acids. Plant oils may be hardened by the addition of hydrogen atoms. Fats have a number of important functions in the body. arachidonic acid is not an essential fatty acid as was once believed. For this reason. They are widely present in plant oils such as sunflower. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. D. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. However. fats act as carriers for fat-soluble vitamins A. This process is known as hydrogenation. fish oils are sometimes used therapeutically.
Coconut oil and palm oil are vegetable sources of saturated fats. These complex molecules are called lipoproteins. especially when exposed to heat or sunlight. Lard and suet are saturated fats. Fresh fruit and vegetables are rich in these anti-oxidants. eggs and dairy products all contain saturated fats. There are four main types of lipoprotein involved in cholesterol transport. Cholesterol is present in all animal foods but not plant foods. Meat. It is the LDL cholesterol which has been linked to heart disease. A number of factors. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Hydrogenation of margarine causes this to occur. These are called the cis and trans forms. . stress and environmental pollutants can increase the generation of free radicals in the body. Unsaturated fatty acids exist naturally in the cis form. It has been suggested that trans-fatty acids can increase the risk of heart disease. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Polyunsaturated fats are usually from plant sources. C and E offer protection against free radicals. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Anti-oxidants such as vitamins A. Cholesterol may form plaques on artery walls if levels in the blood are too high. including alcohol. This can lead to atherosclerosis. Olive oil is a monounsaturated fat. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Saturated fats are nearly always from animal foods. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Egg yolks and highfat dairy products are high in cholesterol.Cholesterol is transported in to various proteins. HDL cholesterol may help protect against the risk of heart disease. saturated fat raising blood cholesterol. Because of this high blood cholesterol is linked with heart disease. Unsaturated fatty acids can exist in two different geometric forms. Polyunsaturated fats can also generate free radicals. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer.
The remainder is stored in the liver. Vegetarian diets tend to be lower in fat than omnivore diets. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Iron also plays an important role in the immune system. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs.5 and 4. . Iron deficiency is the most widespread mineral nutritional deficiency worldwide. It also plays a vital role in many metabolic reactions. Dietary advice is to reduce this. A small amount is present as myoglobin. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Iron deficiency is the most prevalent nutritional problem worldwide. In developed countries. loss of appetite and pallor. spleen and bone-marrow. All these symptoms are associated with decreased oxygen supply to tissues and organs. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Advice to vegetarians is to keep fat intake to a minimum. The body contains between 3. insomnia. Iron deficiency can lead to anemia. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. which acts as an oxygen store in muscle tissue. the red pigment in blood. breathlessness. between 10-20% of child-bearing age women are said to be anemic. Special emphasis is placed on reducing the amount of saturated fat in the diet. Research has also shown iron deficiency to be associated with impaired brain function. lack of stamina. However.Currently it is believed that around 42% of energy in the typical diet is from fat. headaches. people with low iron levels having lowered resistance to infection. Symptoms of anemia include tiredness. transporting oxygen in the blood to all parts of the body. 2/3 of which is present in hemoglobin. IRON Iron is an essential component of hemoglobin. Iron is essential for the formation of hemoglobin. 1/3 suffering from severe deficiency and anemia. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. and to use olive oil for cooking purposes.5g of iron.
Lowered levels of iron in the diet result in improved absorption. oxalates and phosphates present in plant foods can inhibit absorption. as can tannin in tea. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. There are about 20 different amino acids. Non-haem iron is less easily absorbed by the body than is haem iron. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Proteins are made up of smaller units called amino acids. Excess dietary protein may lead to health problems. despite a high intake of fiber and phytate. plant proteins may not contain all the essential amino acids in the necessary proportions. whilst in plant foods iron is present as non-haem iron. Haem iron only exists in animal tissues. amino acids and alcohol can also promote iron absorption. Vitamin C greatly increases the absorption of non-haem iron. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. eight of which must be present in the diet. Anderson (1981) found the iron status of long-term vegetarian women to be adequate.Dietary iron exists in two different forms. The absorption of iron is influenced by other constituents of a meal. Unlike animal proteins. However. leafy green vegetables. Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. Fiber may also inhibit absorption. sugars. pulses such as lentils and kidney beans. Foods rich in vitamin C include citrus fruits. a varied vegetarian diet means a mixture of proteins are consumed. and fresh leafy green vegetables. Citric acid. green peppers. . blackstrap molasses. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. the amino acids in one protein compensating for the deficiencies of another. These are the essential amino acids. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Iron absorption can also be influenced by the amount of iron in the diet. and some dried fruits. Good sources of iron for vegetarians include wholegrain cereals and flours. Phytates. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein.
They play a crucial role in virtually all biological processes in the body. Amino acids link together to form chains called peptides. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Muscle contraction. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. All enzymes are proteins and are vital for the body's metabolism. Proteins are essential for growth and repair. cheese and yoghurt). Different foods contain different proteins. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. The eight essential amino acids required by humans are: leucine. and the transmission of nerve impulses are all dependent on proteins. Most foods contain at least some protein. A typical protein may contain 500 or more amino acids. However. hydrogen. Proteins in skin and bone provide structural support. each with their own unique amino acid composition. histidine is also considered to be an essential amino acid. Amino acids are simple compounds containing carbon. There are about 20 different amino acids commonly found in plant and animal proteins. immune protection. the essential amino acids cannot be made and so they must be supplied in the diet. oats. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. The amino acid that is in shortest supply is called the limiting amino acid.Proteins are highly complex molecules comprised of linked amino acids. nitrogen and occasionally sulphur. methionine. and lysine. and rice). free-range eggs and some dairy products (milk. valine. isoleucine. Good sources of protein for vegetarians include nuts and seeds. cereals (wheat. soya milk and textured soya protein such as soya mince). phenylalanine. Protein can also provide a source of energy. Certain amino acids can be made by the human body. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Many hormones are proteins. Excess protein may also be converted to fat and stored. threonine. soya products (tofu. tryptophan. pulses. For children. . oxygen. protein is used.
than protein from animal foods. which is regarded as the ideal. This is why plant proteins are sometimes referred to as low quality proteins. Vegetarians and vegans eating a well-balanced diet based on grains. cheese or peanut butter sandwich. and rice with peas or beans are all common examples of protein complementing. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. The limiting amino acid tends to be different in different proteins. grains tend to be short of lysine whilst pulses are short of methionine. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. This means when two different foods are combined. However. As such. For instance. pulses. This is known as protein complementing. Previously. Combining plant proteins. such as meat. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . Many plant proteins are low in one of the essential amino acids. and in some cases better. the amino acids in one protein can compensate for the one lacking in the other. seeds. Beans on toast. it has been thought that protein complementing needed to occur within a single meal. This does not mean that vegetarians or vegans go short on essential amino acids. milk and cheese tend to be of a higher protein quality than plant proteins. it is not surprising that animal proteins. leads to a high quality protein which is just as good. such as a grain with a pulse. muesli with milk (soya or cow's).Protein quality is usually defined according to the amino acid pattern of egg protein. Soya is a high quality protein on its own which can be regarded as equal to meat protein.
Symptoms include excessive tiredness. can also occur. DNA production is disrupted and abnormal cells called megaloblasts occur. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Deficiency can cause anemia. Fermented soya products. There has been considerable research into proposed plant sources of vitamin B12. Vitamin B12 neuropathy. seaweeds. they are typically lower in total intake of protein than non-vegetarian diets. Many vegan foods are supplemented with B12. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. This results in anemia. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. If B12 deficiency occurs. . B12 is necessary for the rapid synthesis of DNA during cell division. Because infants and children are growing they require more protein than adults (proportional to their body weight). the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. involving the degeneration of nerve fibers and irreversible neurological damage. This is especially important in tissues where cells are dividing rapidly. and growth and development in children. While vegetarian diets usually meet or exceed protein requirements. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. and so is also known as cobalamin. particularly the bone marrow tissues responsible for red blood cell formation. It is exclusively synthesized by bacteria and is found primarily in meat. It contains cobalt. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. and algae such as spirulina have all been suggested as containing significant B12. eggs and dairy products. However. the maintenance of the nervous system. Vitamin B12 is necessary for the synthesis of red blood cells.
Fermented soya products. seaweeds and algae have all been proposed as possible sources of B12. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. However. Assay methods used to detect B12 are unable to differentiate between B12 . a seaweed. The only reliable unfortified sources of vitamin B12 are meat. folic acid also being necessary for DNA synthesis. found no significant B12. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. an algae available as a dietary supplement in tablet form. have both appeared to contain significant amounts of B12 after analysis. dairy products and eggs. However.breathlessness. Vitamin B12 can be stored in small amounts by the body. known as B12 analogues. pallor. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. shoyu and tamari. and nori. These cannot be utilized to satisfy dietary needs. Anemia may also be due to folic acid deficiency. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Other symptoms can include a smooth. Vitamin B12 is excreted in the bile and is effectively reabsorbed. In comparison. including vegans and some vegetarians. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. including tempeh. Around 80% of this is stored in the liver. miso. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. and poor resistance to infection. listlessness. Spirulina. B12 is also important in maintaining the nervous system. may be obtaining more B12 from re-absorption than from dietary sources. known as intrinsic factor. Total body store is 2-5mg in adults. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. analysis of fermented soya products. it is thought that this is due to the presence of compounds structurally similar to B12. This is known as enterohepatic circulation. There has been considerable research into possible plant food sources of B12. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. People on diets low in B12. When deficiency occurs. sore tongue and menstrual disorders.
Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. as the B12 analogues can compete with B12 and inhibit metabolism. B12 not being absorbed through the colon lining. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. soya milks. textured vegetable protein. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. the bacteria produce B12 too far down the intestine for absorption to occur. 1/2 pint of milk (full fat or semi skimmed) contains 1. B12 has very low toxicity and high intakes are not thought to be dangerous. Vecon vegetable stock. particularly in areas where hygiene standards may be low. A slice of vegetarian cheddar cheese (40g) contains 0. vegetable and sunflower margarines. These include yeast extracts. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans.5 µg. Bacteria present in the large intestine are able to synthesize B12.and its analogues. Lactating women need extra B12 to ensure an adequate supply in breast milk. A range of B12 fortified foods are available. veggie burger mixes.7 µg. though little is known about this. Pregnant women are not thought to require any extra B12. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Zinc is vital for the healthy working of many of the body's . It helps with the healing of wounds and is a vital component of many enzyme reactions. Analysis of possible B12 sources may give false positive results due to the presence of these analogues.2 µg. However. and breakfast cereals. Boiling milk can also destroy much of the B12. A boiled egg contains 0. In the past. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Human feces can contain significant B12.
and decreased growth rate and mental development in infants. particularly in association with protein foods. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. a poor immune response and skin problems. It is always better to seek the advice of an expert before dosing yourself with supplements. lipids and energy. Zinc is found in all parts of our body. nuts. The more sexually active a man the more zinc he will require. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. and in liver function. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. beans and lentils.systems. prostate problems. Other symptoms of zinc deficiency can include hair loss. carbohydrates. pulses and nuts. in insulin activity. in the metabolism of the ovaries and testes. fatigue. Zinc has a range of functions. Particularly high concentrations are in the prostate gland and semen. found in bran. inhibit zinc absorption. 60% is found in muscle. . 30% in bone and about 5% in our skin. Only 20% of the zinc present in the diet is actually absorbed by the body. diarrhea. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Our body contains about 2-3g of zinc. zinc is involved in the metabolism of proteins. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Good sources for vegetarians include dairy products. yeast. seeds and wholegrain cereals. The first signs of zinc deficiency are impairment of taste. The recommended amounts of zinc for adult men are 1/3 higher than those for women. delayed wound healing. anorexia nervosa. wholegrain cereals. As a component of many enzymes. Dietary fiber and phytic acid. alcoholics and those suffering from trauma or post-surgery. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. It is thought that zinc supplementation can help skin conditions such as acne and eczema. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc.
Breast feeding mothers need extra zinc in their diet. You will have a larger chance of not succeeding if you do it this way initially. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. sweat. semen and also menstruation. but getting started with this new lifestyle takes not only dedication.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. but also some common sense. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. such as Iran and other Middle East countries. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. but it is thought that demands are met by increased absorption from the gut. hair.g. Baking can destroy over half the phytic acid in whole meal bread. urine. Excess zinc is toxic. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Too much zinc will interfere with the metabolism of other minerals in the body. Zinc is lost via the feces. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. A deficiency of zinc in the diet means zinc absorption is improved. Pregnant women do need extra zinc. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. skin. A vegetarian diet makes you a healthier person. It can be a shock to your body if you go cold turkey and give up everything meat in the first stages of this transition. EDTA. vomiting and fever. phosphates. . Various chemicals added to many processed foods can also reduce zinc absorption e. particularly iron and copper.
usually from people who know very little about their own health and dietary needs. Educate yourself by reading labels or making all your food yourself.Some people start out by eliminating red meat first. Join The Vegetarian Society to make sure that you always have access to our expert advisors. there are literally hundreds of vegetarian cookbooks around. Vegetarians are sometimes the brunt of jokes and prejudices . take the next step by making sure you always buy free-range eggs and vegetarian cheese. Buy a vegetarian cookbook (or borrow one from your local library). Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. this can be difficult. Be careful about hidden non-veggie ingredients in foods. If you've grown up eating meat. pulses. We've given you most of what you need to know in the above chapters. we'll give you some great veggie recipes. Be prepared to take a little teasing or snide remarks. but you can learn to stay healthy by understanding what it is your body needs. As you get more confident about vegetarian food. And. Don't go it alone. Don't be put off by a bit of teasing or ill-informed scare stories. The important thing is to work out what will suit you and stick with it. cous cous and all sorts of vegetables. tofu. Others eat vegetarian food one day a week. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. Whether you need simple step by step instructions or gourmet dishes to impress your friends. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. then poultry. . to avoid any embarrassment when friends are cooking for you. but investing in a cook book is a great way to start. You'll have to change your habits. Learn as much as you can about nutrition and what your body needs to thrive and prosper. but always be a learner when it comes to your body and what you put into it. then two or three days and eventually every day. Try something new. A little later in this book. including meat alternatives like mince and sausages made from soya or Quorn(tm). then fish. remember to let them know in advance that you are vegetarian.
flour. That includes anything made with animal products or preservatives. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label. Then you'll need to stock up on vegetarian friendly foods. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame. dairy products.will be suitable for vegetarians .You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle.g. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. pumpkin. sunflower and many others) The list looks long. but you don't need to buy everything! In fact.bread. frozen chips etc . Most people keep a few stock items in their kitchen cupboard or freezer. Many of the basics . many meat-flavored varieties are actually vegetarian) Yeast extract (e. vegetable oil. Don't throw that food away. Donate it to a church or local food pantry. free-range eggs.
Once you've broken out of the conventional meat-and-two-vegetable routine. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. chili. Or worse. you will get a yes.associatedcontent. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. If not. . well stocked salad bars. call ahead and ask if they offer vegetarian entrees and if not. ratatouille. can something special be prepared. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. Most all of the better chain food restaurants have salad bars. pasta sauces and soups are all suitable for vegetarians already. such as spaghetti bolognaise. stir-fry and curries can be made with soya mince. you will almost always be able to find a vegetarian friendly meal on the menu. Most chefs in quality restaurants <http://www.html> are more than happy to whip something up. It shows their talent. ask your server what is available. many cheeses and all sorts of ready meals. Most often than not. If you find yourself in that predicament. If you know you are going to be eating in restaurant X on Saturday. Many have extensive. If not. pulses or just vegetables. If you are going to a quality restaurant or one that is locally owned.com/theme/609/restaurants. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. pizzas. you can break all the rules. baked beans. or stick with more familiar tastes if you prefer. feeds their ego and gets you an outstanding meal. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. DINING OUT For many new or wannabe vegetarians. Many of your favorite dishes. scrambled eggs. Look at the soup bars also. veggie sausages. many of the soups are bean based with no meat. that fear keeps them from accepting dinner invitations from family and friends. all have something vegetarian on the menu.Eating vegetarian is a real culinary adventure. Bean burgers. jacket potatoes.
as it pasta primavera. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. offering delicious vegetable entrees. and samosas. especially the ovo lactos. you can have gazpacho (a cold vegetable . Many Italian soups. a traditional.Even fast food restaurants are getting into the healthy trend. rice and noodles. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. Order your salad with no meat and you're set to go. which is loaded with vegetables. spanikopita (spinach pie) and salad made with a grain called tabouli. be aware that many Indian dishes are prepared using clarified butter. or even a cheese-less pizza topped with vegetables. too. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. as well. too. Tell your waiter that you don't eat meat. and they'll make sure your meal comes the way you want it. Indian restaurants are terrific for vegetarians. called ghee . baba ganoujh (a delicious eggplant spread). Japanese. And if the gang heads out for pizza. If you thought you'd never dine again under the Golden Arches. get their protein from rice and beans (just make sure that they use vegetable broth. If you like Mexican fare. Plain cheese pizza. such as pasta fagioli. are just as tasty as the meat-loaded kind. Other ethnic options are excellent choices for vegetarians. you have a delightful adventure ahead of you . Hit a Greek restaurant and load up on hummus. though. you can add a baked potato. Chinese restaurants are great for vegetarians. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. The Indian diet has a rich tradition of vegetarianism.try dal. dolma (stuffed grape leaves). which are an excellent source of protein (and delicious). you were wrong. Most fast food chains now offer garden salads in a wide variety of different flavors. although not all cities have them. yogurt and fruit or a number of other meatless items off the menu. delightful little pastries stuffed with meat. Just take a moment to quiz your server about how the dishes are prepared . Depending on the chain. and not beef or chicken). or Mexican food. spicy lentil dish.some dishes that sound vegetarian on the menu may contain meat or eggs. If you're new to Indian cuisine.Italian restaurants are another great option for vegetarians. At the big chain restaurants like Olive Garden or the Spaghetti Factory. ovo lactos have lots of options.just ask that your meal be prepared with vegetable oil instead. Pasta with meatless marinara sauce is a staple menu item. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. don't fret .
soup). smile and say that they're so delicious that you're happy to enjoy them. The choices are more diverse than what you think.and. enchiladas. the breaded and fried) and bean-and-cheese versions of all the usual favorites . do so . dazzling your guests with such tasty choices that they'd be foolish to miss the meat. If you're not comfortable with taking a chance on the veggie burger. even if your hosts know that you're vegetarian. This is one time. Offer to show them websites. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. you need to make the best of things. Assure the well meaning. tostadas and tacos.burritos. you can make sure that you have a tempting variety of delicious foods. remember that's it's just for one meal . Or you may end up in a situation where your hosts simply have no idea of what your needs are. if you're questioned. about behaving well under challenging circumstances. chiles rellenos (green peppers stuffed with cheese. but often misguided. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. fundamentally. enjoy the company and have a good time anyway! . But what if you're the guest? Often. loved one that you are indeed paying attention to your health. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Dinner parties . They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. they may not know how to feed you. Even if it's disappointing. simply order a salad or baked potato. that your diet is the perfect diet for you. Etiquette is. books and magazines so they can learn more.both attending them and hosting them . Don't be afraid to ask questions when you are dining out. That you feel. If you're the host.can be problematic for people on special diets. Here they are worrying about your health and you are worrying about hurting their feelings. It's tough. and you have the research to back it up. you really do have to stand firm. If all there is on the table that you can eat is bread and salad. the family member or friend that just will not accept that you've gone meatless. In those cases.chat with your tablemates.
eat.and it'll save you the effort of serving. or dairy. or your hostess sits a plate of animal food in front of you. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Whatever happens. One sure way to make everyone happy is to serve a variety of different dishes buffet style. don't make an issue of your diet. Hide the meat under some lettuce. You'll be surprised at what people have to say . It helps them to feel comfortable if they don't want to eat something .squish things around and mess up your plate. If you're headed to a big social event like a wedding or a family dinner. If you're comfortable handling meat products and are doing it for the courtesy of your guests.how about offering the same courtesy to them? When you invite guests to dinner. do what children do . so you have more time to enjoy your guests. Think about how you'd like to be treated when you go to dinner at a friend's home . You can choose to prepare a separate meal in your home for your meat eating guests.some are allergic to bell peppers. If the conversation is compelling. but you won't be suffering from hunger pangs throughout the evening. most people won't notice how much you did. then eat a light meal before you leave the house. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. tell them you're vegetarian and steer the conversation to something else. If someone asks. It's a choice only you can make! . stick to your choices and prepare a vegetarian dinner. Even under the worst circumstances there will be something for you to snack on.no one will be looking at their plate and wondering why there's still food there . You should only serve meat if you genuinely feel comfortable doing so. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. allowing guests to fill their plates only with what they want. no one is really interested in what you can't eat. or if there's anything they absolutely hate. and leave some empty space so it looks like you ate something. by all means do that. Part of being a terrific host is anticipating your guests' needs. but only do so if you won't be compromising your choices. When having people to your home for dinner. or peanuts. To be blunt. ask them if they have special dietary needs. you can make them feel extra welcome in your home. or didn't.If there's absolutely nothing on the menu that you can eat. Chances are good that people won't even notice that they are eating dishes that don't contain meat. and you think there might be challenges finding something to eat.
pesticides or other contaminants that you would if you were eating meat. Cow's milk should never be fed to babies under one year old.you're not passing on any of the antibiotics. your breast milk is superior to that of meat-eating mothers .breast milk is a natural food for humans while cow's milk is not). it's time to introduce your baby to solid foods. (And if you're a vegan and you breast feed. if you're a vegetarian. In addition to the sugars and other nutrients.soy is less likely to cause allergies than cow's-milk-based formulas. We all start out life as lacto vegetarians. and when she takes a quart or more of a formula per day and still acts hungry. Out first food is our mothers' milk. breast milk is the optimal food. for most babies. made just for us and full of all the nutrients we need. and it's all we require or should eat for the first four to six months of life. as it can cause intestinal bleeding and lead to anemia. But don't give regular soy milk to a baby less than a year old. Also. choose a soybased formula . what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead. as yet unidentified. Whether or not you breast feed is entirely your decision but. is made as close as possible to that of mother's milk. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. the alternative to breast milk.So you've decided to become a vegetarian. The timing varies from baby to baby . scientists believe that there are other. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. At the four-to-six month mark. as it's not designed to meet their nutritional needs. This isn't necessarily true. The good news is. too . studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. Should you decide not to breast feed. substances in breast milk that make it superior to infant formula. it's time to transition to solid foods.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. your child is still a vegan. Infant formula. .
they'll be a bit fussy sometimes. start introducing high-protein legumes to the baby's diet. hot dogs and sandwich slices . or round. sharp. large. Adapt the guidelines in the baby books to the vegetarian diet. and lightly blanched and cooled broccoli. Start with cooked grains .once your child is old enough to transition off formula. you can give him water. you can start offering your child some vegetarian versions of classic kids' favorites. preservatives and any other additives that your baby doesn't need. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Slowly add tofu into their meals and snacks. Good choices are carrot sticks. so if your baby has sensitivity to a food you can easily identify it. starting with veggies that are easy to chew and unlikely to present a choking hazard. At seven to ten months.rice cereal is best. Raw vegetables can be introduced then. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . regular soy milk or rice milk. an vegetables that adults eat are fine for a child. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Once your baby eats cooked cereal. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. or any other nutritious liquid. Most babies are very fond of lentils. As long as it's safe for the baby to chew. As you ease into the toddler/preschooler years (ages 1 to 4). regular soy milk. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. which can be cooked until fairly soft and have a pleasant. except for not feeding them meat.You'll want to introduce solid foods slowly. bland flavor. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. Vegetarian and vegan children are just like any other kids . so that their systems can get used to the change in diet. juice. as well as soy cheese and soy yogurt two servings per day." take care that the foods aren't too hard. If you buy prepared foods. buy ones that are free from added sugars. begin to slowly introduce other foods. lettuce and other leafy green vegetables. Nut butters should not be fed until after 12 months. When giving babies "finger foods. about a half-ounce per serving. Follow the same feeding schedules and advice that you would for any other baby. It's smart to introduce new foods one at a time. Start with raw.
add avocado. Very young children also need to eat more than three meals each day. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. when they were actually taller than average.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. One partner may be a social butterfly but . with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. they caught up by age 10. they sometimes don't get all the calories they require. All marriages are about compromise. One of you is messy. you often find yourselves negotiating to find a middle ground that you can live with.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. as time passes. she adores opera. So be generous with the snacks featuring grains. to sandwiches. He loves reality television. fruits and vegetables to add lots of necessary nutrients to their diet. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . Don't worry about a vegetarian diet affecting your child's growth . What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . Peanut and almond butters are excellent sources of calories for kids. and since small children have equally small stomachs. and weighed slightly less than children raised on an omnivorous diet. You choose someone to spend the rest of your life with and. but the other is neat. too. which is calorie-dense and full of good fats. filling plant foods. cookies and other baked goods Vegetarian diets feature a lot of bulky.a 1989 study of children living in a vegan community in Tennessee found that while they were slightly shorter than average at age 1 to 3.
" particularly if they're simply eating the same diet as most of the other people they see every day. Try to keep in mind that your choice to become vegetarian was a personal one. But that's unrealistic . veggie burgers and non-dairy cheese at home. Try to respect their decision. too. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. • Acknowledge that your spouse's diet isn't meant to hurt you.no two individuals are exactly alike.the other's happy to stay home every night with a good book. doing laundry. You and your spouse may agree on a lot of things. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. • Try to find restaurants where you can eat together. to believe that your ideal partner will share all of your values. See if you can get them to eat soy hot dogs. Choose venues that offer both meat dishes and vegetarian options. closing the door to them making that step themselves in the future. • Be a positive role model. Buy a few cookbooks and try new recipes to keep things interesting. you may be turning them off entirely. There are probably far more of those than there are issues on which you don't see eye-to-eye. It's understandable. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. If your partner eats meat. You can't control what your spouse eats . the subject will come up naturally . on convenience or on habit. especially in public. • Never attack your spouse's point of view. getting to work and raising children can sometimes make even the smallest difference seem enormous. whether it is based on ethical principles. • Try to get your partner to compromise on certain foods. it isn't a choice designed to make your life unhappy or more complicated. The key to making it work is acceptance of each other's choices. Married couples figure out how to adapt to such differences. No one likes to be told that they're "bad.but don't lecture.but you can control how you behave towards them. and the day-to-day struggle of paying bills. • Play an active role in shopping and preparing meals. appealing meals so that your partner can see that the diet isn't boring. so that you can enjoy a fine meal together. If you judge your spouse harshly for not joining you in your vegetarian journey. If your partner is interested. . As the popularity of vegetarianism increases. • Don't talk endlessly about your diet. when you're single and dating. and it has to be for them. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. Cook a variety of tasty. but still disagree on how to eat.
any more than it's theirs to turn you back into a meat-eater. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult.and if they're not supportive. If they want to change. Although vegetarians aren't looked down upon today as much as in the past. and dedicate a special section of the refrigerator to meat storage.and not turning them off by lecturing them! Only you know the dynamic in your home. . and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. If you can't stand to have meat around you at all. Whether you live with a partner. you may find them ridiculing your food choices or even actively trying to sabotage you. You may have to ask the others in your home to cook meat outside on a grill. The first thing you need to accept is that it's not your job to make them change to suit your way of eating.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . it's more than likely that you're the only person in your household going meatless.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. your children or roommates. One thing is certain. so only you can figure out the answers to these questions. asking that it's wrapped in such a way that you don't have to look at it. accept that your spouse may eat meat sometimes when they're not with you. however . you'll have to deal with them not understanding all the ins and outs of your new lifestyle . DEFENDING YOUR CHOICE Being new to vegetarianism. and nagging doesn't help. Eating together is one of the great pleasures of any relationship. Even if they're supportive of your decision. this is a huge issue. you can't control what they eat. Negotiate a menu plan that's acceptable to both of you. your parents. that's great . Again.• If you've agreed not to eat meat at home. there will still be people who think that your new lifestyle is a weird one.
It all comes down to what your needs are.) 5. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". 3. Try to see the positive side of your partner's diet. Try to find some good vegetarian recipes that you find convenient and enjoyable. When family and friends begin to question your new meatless diet. 2. and that you can share together. Learning how to cook without meat can be a daunting task. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers.If your feelings aren't that strong. (Vegetarian food is also available for Israeli vegetarian soldiers. here are some helpful tips to allow you to deal with your partner's choice: 1. If your partner has decided to go vegetarian and you don't embrace that choice. while your spouse would be doing so if she/he ate meat. Recognize that she/he may be having a hard time defending his/her diet outside the home and that some support at home can be very helpful. you may simply want to negotiate who cooks what. Consider. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. that all meals served by the Israeli military are kosher. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Becoming a vegetarian is an exciting change in your life. and prepare your own entrée on the other nights. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Here are some great recipes for you to try. and when . but it doesn't have to be. Try out a few of these yummy recipes. and the compromises you and your family are willing to make. The vegetarian lifestyle will be most difficult for the non-vegetarian. Recognize that if you eat vegetarian food you are not compromising any principle or belief. 4. A little compromise and understanding can go a long way. so that nobody's beliefs will be violated. even though many Israeli soldiers do not normally keep the kosher laws. You don't need to be an expert. . for example.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week.
husks removed • 1 large onion. Place seam side down in an oiled 9x13 inch baking dish. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Fry tortillas individually in a small amount of hot oil until soft. and place in an oiled baking dish. Once cooled. and 1/2 cilantro. Bake for 20 minutes. Spoon tomatillo sauce over enchiladas. and roll up. toss diced potatoes together with cumin. Mix potatoes together with pinto beans. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. and spread remaining cheese over sauce. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). or until hot and bubbly.Potato and Bean Enchiladas • 1 pound potatoes. chili powder. 1/2 cheese.5 ounce) can pinto beans. Set aside to cool. puree with half of the cilantro until smooth. chopped • 1 bunch fresh cilantro. coarsely chopped. Fill tortillas with potato mixture. In a bowl. Bake in the preheated oven for 20 to 25 minutes. Meanwhile. boil tomatillos and chopped onion in water to cover for 10 minutes. or until tender. and ketchup. divided • 2 (12 ounce) packages corn tortilla • 1 (15. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. salt.
and cook 4 minutes. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. and reserved potato starch. and basil. Black Bean Rice Burgers • 1 (15 ounce) can black beans. oregano. and simmer for 20 minutes. and squeeze out the excess liquid into another bowl. and chili powder. Cook until vegetables are tender. rinsed and drained • 1 cup cooked brown rice • 1 small onion. split . salt and pepper. about 6 minutes. For each pancake. combine the potato mixture. Stir in mushrooms. kidney beans. chopped 1 egg. stirring occasionally. Stir in green pepper. peeled and coarsely shredded 1 medium onion. Potato Pancakes 4 medium baking potatoes.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Serve hot. Cover.pour off the water and save the remaining potato starch. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. egg. In a large bowl. carrots. coarsely shredded 4 green onions. and garlic until tender. The starch from the potatoes will settle into the bottom of the bowl . Sauté onions. Cook for about 8 minutes. heat skillet over medium-high heat. and reduce heat to medium. Bring to a boil. finely chopped • 1 egg. Season with cumin. until brown on both sides. lightly beaten • 6 tablespoons salsa. Stir in tomatoes. celery. Wrap the mixture in cheese cloth or paper towels. red pepper. place on skillet and flatten with a heat-proof spatula. turning once. press together about 2 tablespoons of the potato mixture with your hands. and corn. mix the potatoes and onions. green onions.
sprinkle half of the cheddar cheese and cayenne pepper. Cover each with remaining dough.In a large bowl. Broil 6 in. Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). Top with a tomato slice. Place a lettuce leaf. or until golden brown. sour cream mixture and slice of cheese on bun. Add the rice. split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese On each bagel or muffin half. Sprinkle each with 1/4 teaspoon oregano. Sprinkle half of the Parmesan cheese over each tomato. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Top each with 2 teaspoons tomato paste. combine sour cream and remaining salsa. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Bake in the preheated oven 10 to 12 minutes. Tomato Cheese Melt • 1 onion bagel or English muffin. burger. mash beans with a fork. Moisten edges of rectangles with water. Place 2 slices mozzarella on each rectangle. Press the edges firmly with a fork to seal. Flatten to 1/2-in. egg and 2 tablespoons salsa. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Unwind the roll dough. and separate into 4 rectangles. Pinch together perforations to seal. from the heat for 4-5 minutes or until cheese is bubbly. In a small bowl. onion. mix well. Place 2 rectangles on a 9x13 inch baking sheet. thickness.
stirring constantly. garlic. sliced • 1/4 pound zucchini. Monterey Jack cheese. chopped • 3/4 cup dry white wine • 3 tablespoons butter. stirring every 15 minutes. In a medium saucepan over medium heat. Pour in a thin stream over popcorn. zucchini. for 1 hour. mix onion. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . butter. In a medium baking dish. and continue baking 30 minutes. Place in two large shallow baking dishes and bake in preheated oven. garbanzo beans with liquid. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). Remove from oven and let cool completely before breaking into pieces. stir. Remove from heat and stir in soda and vanilla. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Place popcorn in a very large bowl. Boil without stirring 4 minutes. and bake in the preheated oven 30 minutes. until cheeses are melted and bubbly. and continue baking 10 minutes. Cover. Heat oil in a medium saucepan over medium heat. melt butter. chopped • 1 (8 ounce) can garbanzo beans. tomatoes with liquid. Uncover. basil. and saute onion until tender and lightly browned. Stir heavy cream.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). and bay leaf. wine. and Romano cheese into the vegetable mixture. stirring to coat. Stir in brown sugar. corn syrup and salt. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Bring to a boil.
sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. chopped • 3 cloves garlic. thyme and sliced artichokes and cook for 25 minutes. slice thinly and set aside. mashed • 3/4 cup white sugar • 1 egg. Stir in water. garlic and shallots in olive oil and set on low. Stir in capers and parsley. Add dried mushrooms along with the water they soaked in. fresh mushrooms and carrots. sliced • 3 pounds carrots. It works well when using a 3 millimeter slicing disk. season with salt and serve. pepper. nutmeg. Let cook for 15 minutes. vegetable base. salt. softened in water • 3 pounds fresh mushrooms. Cook for 15 minutes. cayenne. Stir in vinegar and cook for approximately 3 minutes. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Using a extra-large stock pot sauté onions.• 3 pounds thinly sliced shallots • 3 small red onions. lightly beaten • 1/3 cup butter. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Sprinkle flour over onions and cook for 1 minute. in order for vinegar to evaporate. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms.
Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. egg and melted butter. until a toothpick inserted into center of a muffin comes out clean. After the dough has doubled in size turn it out onto a lightly floured surface. softened • 1/4 cup butter. room temperature • 1/3 cup margarine. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. 2 tablespoons flour and cinnamon. or line with muffin papers. sugar. In another bowl. melted • 4 1/2 cups bread flour • 1 teaspoon salt • 1/2 cup white sugar • 2 1/2 teaspoons bread machine yeast • • 1 cup brown sugar. cover and let rest for 10 minutes. Roll dough into a 16x21 inch rectangle. Place rolls in a lightly greased 9x13 inch baking pan. Spoon batter into prepared muffin cups. baking powder and salt. mix together brown sugar. Select dough cycle. Lightly grease 10 muffin cups. Cover and let rise until nearly . Bake in preheated oven for 18 to 20 minutes. softened • • 1 (3 ounce) package cream cheese. Sprinkle topping over muffins.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). In a large bowl. baking soda. combine brown sugar and cinnamon. mix together 1 1/2 cups flour. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. beat together bananas. press Start. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Stir the banana mixture into the flour mixture just until moistened. In a small bowl. Roll up dough and cut into 12 rolls. In a small bowl.
Add more oil to the middle of the pan. 1/4 cup butter. Set aside. confectioners' sugar. Bake rolls in preheated oven until golden brown. Sauté this for another couple of minutes.com/products/censura. Add water and mix thoroughly. When they are good and soft.doubled. move them to the sides of the pan and form an empty circle in the middle for your tofu. use extra firm). While rolls are baking. When it starts to get golden. You can add some turmeric for color if you like. Spread frosting on warm rolls before serving. about 30 minutes. vanilla extract and salt. Meanwhile. crumbled tofu (don't use silken. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. When it looks like you could eat it. mix in the peppers and onion and keep frying. about 15 minutes. then add your drained. Stir Fry: Sauté onion and green pepper in oil.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . Remove from heat and add mustard and margarine. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Heat on Med until thick and bubbly. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. beat together cream cheese. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. preheat oven to 400 degrees F (200 degrees C).
Remove from heat and add mustard and margarine. cilantro and salsa to sauce. add spices. Roll and push to one . Set aside 1/2 cup of cheese sauce in separate container. layer 1/2 cheese on bottom of lower crust. Add rest of cheese on top of that. nutritional yeast. Cheesy Bean and Cheese Enchiladas 1/2c flour 1/2c nutritional yeast 1 teaspoon salt 1 teaspoon garlic powder 2 cup water 1 teaspoon mustard 4 tablespoon margarine 10 tortillas 2 small cans enchilada sauce 3 cans beans (white kidney. 1/2 cup salsa (optional) In medium-large saucepan. combine flour. salt and garlic powder. Bake at 400 for about 45 min. Cook in microwave or oven till about 3/4 cooked. cook chopped veggies (NOT spinach. Add cooked veggies and coat them w/sauce. black). drained 2 medium onions. chopped 1 can olives. Spoon in veggies and sauce. Thaw pie shell and take 1/2 out of the tin. Add slowly either cornstarch or flour till slightly thickened. Add water and mix thoroughly. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Heat on medium heat until bubbling and thick. To make sauce. pinto. or just about anything.A variety of veggies such as green beans. cumin. till crust is brown and delicious cheese and juice oozes out. tarragon. then add spinach on top. Add onion. zucchini. mushrooms. Place a tortilla in pan and cover in enchilada sauce. beans. Spoon in filling. You can add dairy free milk and use veggie bouillon cubes. heat broth in large kettle. Meanwhile. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Meanwhile. and lower heat. or whatever you like. just keep it till later). Mix it up. chopped 1/4 cup chopped cilantro. olives. and close it up as best as you can w/ the torn top shell.
Add parsley and garlic. sliced . 30-45 minutes. simmer uncovered for 5 min. vegan cream cheese 2 Tbsp. Usually lasagna takes about 45 minutes to cook thoroughly. stir well. vegan cream cheese. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. Continue until all tortillas filled. Add carrots and veggie broth.. Uncover and bake an additional 20-30 min. use your own judgment. place over medium-high heat until hot. top with spaghetti sauce. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.. and lemon juice. Bake at 350 until brown. Add herbed tofu. Remove from heat. place 3 noodles on top of that and spread tomato sauce and spinach on top of those.. until it is thoroughly heated. at 375 degrees. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. sauté for 1 minute. set aside.. Cover and bake 15 min. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. herbed tofu 8 oz. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. just to make it a little bit more cheesy!). Stir in nutmeg (possibly you could add some about 1/4 C. spread carrot mixture over top. nutritional yeast at this step. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles.end of pan. Add olive oil to a large skillet. keep warm. Place 3 lasagna noodles in bottom of 11x7 baking dish. repeat process until all noodles are used up.
Stir together thoroughly. or until the top is golden brown and bubbly. Pour the mixture into a lightly oiled. Allow pan to cool. and add tomatoes. covered. In a mixing bowl. Remove from heat and stir in basil. TORTILLA CASSEROLE One 16-ounce can pinto. chopped • 4 cups cooked brown rice (from about 1 1/2 cups raw) • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese • 1 cup part-skim ricotta cheese. Reduce heat to low and simmer.• 1 (16 ounce) can crushed tomatoes • 1/2 cup red wine • 1/2 cup water • 1 teaspoon salt • 1 teaspoon white sugar • 6 leaves fresh basil leaves. wine. be careful not to burn. Heat the oil in a small skillet. Add the onion and sauté over low heat until lightly browned. salt and sugar. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Bake for 35 minutes. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . preferably organic • 1 to 2 fresh jalapeño peppers. about 20 minutes. pink. seeded and minced. combine the onion with the rice and all the remaining ingredients. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. Just as the garlic begins to turn brown. or black beans. remove pan from heat. water. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Cook over medium-high heat and bring to a boil. 1 1/2-quart baking casserole.
When the noodles are done. Add the mushrooms and continue to sauté until the mushrooms are wilted. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. heat the margarine or oil in a medium-sized saucepan. overlapping one another. Simmer gently until the sauce has thickened.) • 1 tablespoon light olive oil • 3 medium celery stalks. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. drain them. Combine the first 7 ingredients in a mixing bowl. and then return them to the pot. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. etc. cheddar. thawed 2 scallions. then remove from the heat. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Bake the casserole for 12 to 15 minutes. Slowly pour into the saucepan. Bring water to a boil in a large pot. finely diced • 2 to 3 scallions. according to package directions. In the meantime. 2-quart casserole dish and layer as follows: 4 tortillas. or until the cheese is bubbly. Mix thoroughly. half of the cheese. Repeat the layers. then cut into squares to serve. spelt.2 cups frozen corn kernels. Pour in the sauce. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Lightly oil a wide. Add the noodles and cook until just tender. and then add the baked tofu and . Let stand for a minute or two. stirring constantly. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. half of the bean mixture.
and then cut into squares to serve. drained • Cured olives. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. burrito. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Top generously with wheat germ. black or green • Fresh mozzarella balls or very fresh tofu. diced and sprinkled with vinaigrette . Transfer the mixture to an oiled. Cook some quick brown rice according to package directions. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. soy yogurt.or soft taco-size. warm the refried beans in a saucepan with a little water to loosen. warmed or taco shells. Place everything on the table. Allow to cool for 5 minutes. black olives. large shallow casserole dish.scallions and season to taste with salt and pepper. Bake for 30 to 35 minutes. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. or until the top is golden brown and beginning to get crusty. cooked with a vegetable bouillon cube. TORTILLA FIESTA • Flour tortillas.
SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. or rice cream cheese . a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Warm up as needed.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. Heat as needed in the microwave or in a preheated 400-degree oven. about 1/4 inch thick all around. soy. leaving a sturdy shell. the diced tomatoes). Pass around the Parmesan cheese for topping the pasta. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. MUSHROOM-STUFFED POTATOES. Scoop out the inside of each potato half. cut each in half lengthwise. prepare a platter or two of antipasto and slice the bread. While bringing a large pot of water to a boil and cooking the pasta. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. • 4 large baking potatoes • 1/4 cup organic dairy. When the pasta is done. green part only. Stir in the pasta sauce (and if you've used dry pasta. Stuff the mixture back into the potato shells. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. When cool enough to handle. drain it and return it to the pot. and serve. Add the remaining ingredients and stir well to combine.
Heat as needed in the microwave or in a preheated 400-degree oven. When cool enough to handle. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Add the onion and sauté over medium heat until golden. about 1/4 inch thick all around. Scoop out the inside of each potato half. Heat the oil in a medium skillet. leaving a sturdy shell. Combine the mushroom mixture. leaving a sturdy shell. soy milk. When cool enough to handle. and cook until they are done to your liking. cover. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. with the mashed potato in the mixing bowl. about 1/4 inch thick all around. or rice milk • 2 cups finely chopped broccoli florets. and serve. Add the mushrooms. Stuff the mixture back into the potato shells. Season with salt and pepper and stir well to combine. stirring occasionally. and serve. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. cut each in half lengthwise. Stuff the mixture back into the potato shells. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. chopped • 8 ounces white or cremini mushrooms. Stir in the cream cheese. liquid and all. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Transfer the scooped-out potato to a mixing bowl and mash it coarsely.• 1 tablespoon light olive oil • 1 large onion. cut each in half lengthwise. Scoop out the inside of each potato half. Add the remaining ingredients and stir well to combine. Heat as needed in the microwave or in a preheated 400-degree oven.
then cut into wedges to serve. stirring often. or to taste • One 9-inch graham cracker crust • 2 medium bananas. cremini. about 4 to 5 minutes. Transfer to a small saucepan and add the chocolate chips. or a combination) Preheat broiler (unless using a toaster oven). oyster. cover the top of the pie with thin banana slices arranged in concentric. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Remove from the broiler and transfer to a serving container.• 1 tablespoon honey. Broil in the oven or a toaster oven for 4 minutes. Wipe the mushrooms clean. CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk . Combine the mushrooms with the teriyaki mixture and stir together. Just before serving.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. then refrigerate for at least an hour. or brown rice syrup • 16 ounces fresh organic mushrooms. Stir in the maple syrup. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Arrange in a shallow foil-lined pan and pour any excess marinade over them. slightly overlapping circles. maple syrup. baby bella. or until the top of the pudding feels fairly firm to the touch. thinly sliced Preheat the oven to 350 degrees. Combine the first 4 ingredients in a mixing bowl and stir together. Puree the tofu in a food processor or blender until completely smooth. Broil until the mushrooms begin turning dark and are touched by charred spots. remove and discard the stems. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). shiitake. Cook over medium-low heat. and stir. any variety (portabello. If using shiitakes. until the chocolate chips have melted. Allow to cool completely. preferably two.
Stir in the chocolate chips and optional peanuts. baking powder. preferably cane juice sweetened • 1/2 cup chopped walnuts.• 1/2 cup natural style peanut butter. then cut into squares or wedges to serve. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. and salt in a mixing bowl and stir together. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. Stir in the chocolate chips and optional walnuts. . and peanut butter in another bowl and whisk together until smooth. then carefully remove with a spatula to plates to cool. Stir together until the wet and dry ingredients are completely mixed. optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. and a knife inserted into the center comes out with chocolate. Let stand for a minute or two. rice milk. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Pour into the flour mixture and stir together until fairly well blended. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. but no batter. Bake for 25 to 30 minutes or until golden on top. optional Preheat the oven to 350 degrees. Allow to cool to room temperature or just warm. then use a whisk until the mixture is smooth. optional Preheat the oven to 350 degrees. or until the bottoms are just lightly browned. Bake for 10 to 12 minutes. Make a well in the center of the dry ingredients and add the applesauce and oil. sugar. Combine the applesauce. Pour into a lightly oiled 9-inch round or square cake pan. Combine the flour.
Baked Ravioli . and let cool. mixing quickly and lightly with a pastry knife. on the diagonal. a mixer or your fingers until the mixture is crumbly. or until it's set. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Bake it in a preheated 350°F oven for 10 minutes. into 3/4-inch pieces. Remove it from the oven. Stir the sliced asparagus. adding an additional tablespoon of water only if necessary. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. combine the flour and salt. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Pour the filling into the crust. Remove the tart from the oven. Pat the dough into a 10 or 11-inch removable-bottom tart pan. beat together the eggs and milk. Prick it all over with a fork. Yield 1 tart. and add the water. mushrooms. Cut in the butter and shortening. the more water you use. then stir in the cheese. and salt and pepper into the egg mixture. egg yolk and vinegar. Bake the tart in a preheated 350°F oven for about 30 minutes. Slice six of the asparagus stalks. the tougher your crust will be. or to taste Crust: In a medium sized bowl. oregano and thyme. and cool to lukewarm before removing the bottom. 12 servings. Filling: In a medium-sized bowl. Mix until the dough just holds together. Make a well in the center of the pastry.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling.
eggplant. parsley. cheese. In a baking pan place in some of the tomato sauce to cover the bottom. The cheese should be bubbly. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Place tomatoes in a blender and puree. can Italian peeled tomatoes • 1 tsp. whole mozzarella cheese-2 cups shredded. In a large saucepan over a medium heat stir place in the olive oil. Chop eggplant. package of frozen ravioli • 8 oz. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. pepper and garlic together. Bring to a boil. Slightly undercook them. Cover and cook for 10 minutes. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. salt • 13 oz. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. sugar • 1/2 tsp. celery onion and carrot. Place the cooked ravioli in the pan and top with the rest of the sauce. Fry each piece in oil until brown .• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. sugar and salt in to the saucepan with the vegetables. celery carrot and onion. Cook the ravioli as described on the package. Add the tomatoes. hot and golden. Lower the flame and simmer for 20 minutes. until tender. Serve with a crisp salad.
Add eggplant. stirring occasionally to keep vegetables from sticking. stir to combine. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Add peppers. Add tomatoes.on both sides. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. quartered and thinly sliced • 1 small eggplant. zucchini. mix well. heat olive oil over medium heat. about 6 to 7 minutes. minced • 1 Plum tomatoes. Keep going till run out. stir until coated with oil. Add garlic and onions and cook. Take remaining 1/4 cup cream and toss with pasta. shallots and tomatoes to pan and cook until reduced to 1/2 cup. . and herbs. After you layer them coat them with sauce and sprinkle with mozzarella (lots). coarsely chopped • 4 large tomatoes. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Add 3/4 cup of the cream and boil until slightly thickened. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. about 2 min. coarsely chopped. stirring often. crushed and minced • 1 large onion. or until eggplant is tender but not too soft. or 2 cans (14. Cover and cook for 10 minutes. Cover and cook over low heat about 15 minutes. about 8-10 min. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan.5 ounces each) diced tomatoes • 3 to 4 small zucchini. until softened. cubed • 2 green bell peppers. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly.
butter Preheat oven to 350 degrees.Rigatoni With Tomatoes. Combine oil & lemon juice (for salad dressing. Feta Cheese. Season the tomatoes for taste (salt. frozen chopped spinach 1/2 lb. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. crumbles 1 pt. pkg. Let it cool. etc. flour 1/2 tsp salt 1/2 tsp. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Let it cool down.) Place tomatoes on baking tray. cottage cheese 4 eggs 6 tbsp. pepper. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Boil pasta until al dente. pepper 2 tsp. Bake tomatoes for 45 minutes until wrinkled & shrunken. Cut each tomato in fours. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Mozzarella. .
stick a knife or toothpick into the center of the pie. Drain. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. In medium bowl combine all filling ingredients and mix well. Then combine the two mixtures into one bowl and stir well. If it comes out clean. Make sure you spread it evenly. To tell if it is done. Fill each manicotti with mixture. marjoram. pepper.In another bowl mix together salt. Bake an additional 5-8 min or until cheese is melted. flour and eggs. Thread onto metal or soaked bamboo skewers. Grill or broil until colour shows on vegetables. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Grease a 9" square baking pan with the butter and pour the mixture into the pan. rinse with cold water and let drain. sprinkle evenly with cheese. Meanwhile. the pie is ready. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. heat oven to 400. Serve with Italian bread or garlic bread sticks . Bake the pie for one hour. Uncover. Place filled manicotti over sauce. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Let sit for one half hour.) • 2 tsp garlic. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. etc. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. about 10-15 minutes. Pour remaining sauce over manicotti. Let the pie cool for a few minutes.
and mushrooms. Continue cooking. Pour about 1/2 cup batter on hot griddle. bok choy. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. water chestnuts. lightly coated with non-stick cooking spray. peeled & grated • 1 medium carrot. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. water chestnuts. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. combine ingredients.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. vegetable stock. mix well. Add soy sauce. red bell pepper cut in short. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. cook onion and garlic in oil for 3 minutes. or until they begin to soften. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. sliced diagonally • 2 c baby bok choy. celery. stirring frequently. grated • 1/4 C onion. Fry 2-3 minutes on each side or until golden brown. mustard. bell pepper. shiitake mushroom caps thinly sliced • 1 med. chopped • 8 oz. Serve over rice. thin strips . about 5 minutes. until vegetables are crisp-tender. chopped • 1 red bell pepper.
Add tamari or soy sauce. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. cook 30 seconds. Add mushrooms. celery. Stir in the rice and stir-fry 1 minute. add to skillet with vegetables. Drain again and reserve. red pepper. if desired. Pour in the sauce and cook until the rice is heated through. When it begins to smoke. Mix to blend well and set aside. add the remaining 1/4 cup of peanut oil and the garlic. and vinegar. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. stirring occasionally. Place a small skillet over medium heat. . about 5 minutes.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Stir-fry 1 minute. 3 to 5 minutes. When it begins to smoke. Add sesame oil. Drain noodles. in 1/2" cubes 1 red bell pepper. Meanwhile. Serve hot. Stir until the eggs are firm but moist. stirring occasionally. simmer until vegetables are crisp-tender. Place a wok over medium-high heat. Bring 1 quart of water to a boil in a small saucepan. Add broth and sugar snap peas. Add the carrot and boil 1 minute. Sprinkle with peanutes or cashews. tossing well. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. add 2 tablespoons of peanut oil and the lightly beaten eggs. Transfer the eggs from the skillet to a small bowl and break them into small curds. heat oil in large deep skillet or wok over medium heat. bell pepper and bok choy. cook 1 minute. Add ginger and garlic. stirring frequently. Set aside. lightly beaten 1 carrot. Stir briefly. cook 3 minutes. and peas. Drain and rinse in cold water. Add the carrots.
and rosemary. Do not overcook! While the potatoes are being cooked. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . After all of the ingredients have been thoroughly (yet gently!) mixed.Potato Salad • 2 lbs med. Spray square baking dish. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. vinegar. Mix beans and remaining 1 cup picante sauce. Let stand 5 minutes before serving. drained 1/4 tsp chili powder Heat oven to 350 degrees. egg product. 6 servings Spinach Stuffed Tomatoes 10 oz. with nonstick cooking spray. oregano. This dish will keep well in the fridge for up to a week. crumbled feta cheese • 1 sweet red bell pepper. Next. 8x8x2 inches. mix the oil. cook the potatoes in boiling water until tender. Mix rice. spoon over rice mixture. leaving the skins on. Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. press in bottom of baking dish. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. Sprinkle with remaining 1/2 cup cheese and the chili powder. drain them and move the potatoes to a mixing bowl. let the salad stand for at least thirty minutes before serving. 1/2 cup of the picante sauce and 1/2 cup of the cheese. After the potatoes are tender. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. They are done when you can easily stick them with a fork. pkg. seeded • 1/2 c chopped green onions • 1/2 c black olives.
parmesan. Let stand for 20 minutes. sugar. Put in large bowl. Add 1/2 cup mozzarella cheese. cilantro and sesame seeds in a large bowl. Slice and hollow out centers of tomatoes. Discard seeds. shredded • 2 Asian pears. Preheat oven to 350 degrees. Chop pulp finely and add to spinach. drain well and squeeze dry. Toss the cabbage mixture with the vinaigrette. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Asian Slaw • 1 head of Napa Cabbage. Sprinkle with remaining mozzarella and parsley. garnish with chopped green onion and toasted sesame seeds. Serve salad in a large bowl. green onion and red pepper. salt & pepper to spinach mixture and blend well. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Spoon evenly into tomato shells. Asian pears.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. soy sauce. honey. Invert tomatoes shells on paper towels to drain. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. In another large bowl mix cabbage. Let stand 5 minutes. onion. carrot. This salad goes well with grilled meats and fish.
Add chopped white part of green onion. Set off burner and allow cheese to melt into soup. Rapidly add vodka. (The alcohol burns off but makes tomatoes "come alive". prepared according to package directions Melt butter over high heat until bubbly. Pour into greased 9x13" pan. Add parmesan cheese at the end of cook time. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Prepare pasta (shell or tube pasta suggested). then add 1 cup of heavy cream and simmer for one minute. Add red pepper flakes. Bake at 350 degrees 5060 minutes.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. salt. and pepper. Cook on low heat for 30 minutes. Simmer for 2 minutes. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. heavy cream. Simmer tomatoes with the two cheeses for three minutes. . garlic.
Combine potatoes and 1/4 cup onions. cream cheese • Chopped fresh chives or edible flowers for garnish. quartered and sliced • 2 cans of 15 oz. salt-free lemon/herb seasoning • 1/2 tsp. chopped • 1 tsp. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. sprinkle paprika in a larger circle around parsley flake circle.Mix completely with the sauce and serve immediately. Combine eggs. Bake at 350 for 1 hour. sprinkle parsley flakes in a larger circle around the onions. white pepper • Dill weed to taste • 2 pkgs. Carefully put a layer of spinach and crumbled feta cheese into the crust. Vermont Cheddar Pie • 2-3 cups diced. . press into pie plate as crust. Sprinkle with seasoned salt and garlic powder. vegetable broth • 2 onions. Garnish pie: make a small circle of 1/4 cup onions in center of pie. 8 oz. Zucchini Soup • 4 medium zucchini. pour carefully over cheeses. top with parmesan then cheddar cheeses. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. milk.
Then blend in zucchini mixture. Blend the cream cheese in blender until smooth. add remaining liquid. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Bring to a rolling boil. Chill over night or until very cold. or until beans are very soft and a red gravy is produced. add zucchini. then cover and reduce to a low heat and simmer. Garnish with chopped chives or fresh flowers. Now add chopped green onions and additional season salt if desired. onions. approximately 20 to 30 minutes. white rice. Serve hot over warm. After beans have been cooking for approximately 2 hours. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). Cook for approximately one more hour. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. Cook mixture until soft. Add to a large pot and cover beans with water until water is two inches above bean line. pepper and dill weed to taste. Add all other ingredients.In a saucepan. Add season salt and continue to simmer this combined mixture for another hour. a portion at a time. until smooth. except seasoning meat. chopped green onions and rice. chicken broth.
• 2 tbsp powdered sugar Mix all ingredients together very well. and it may also help keep the body's metabolic rate high during dieting. it loses fat at a slower rate. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. . lightly oiled. not fat. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. since weight lost through these practices is mostly water and lean muscle tissue.500. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. In response. final mixture will be a little lumpy. This ensures an adequate consumption of necessary vitamins and minerals. women require at least 1. A combination of exercise and diet is the best way to lose unwanted body fat. Be creative and use your imagination. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. This can negatively affect his physical fitness. Prepare a medium-hot skillet. many more recipes out there for vegetarians. Not only does exercise burn calories. one should eat less and exercise more. There is no quick and easy way to improve body composition. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Athletes should avoid diets that fail to meet these criteria. with the calories distributed over all the daily meals including snacks. Losing fat safely takes time and patience. There are many. as a result. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. This is just a start for you. Athletes must consume a minimum number of calories from all the major food groups. In other words. Dieting alone can cause the body to believe it is being starved.200 calories. it helps the body maintain its useful muscle mass. it tries to conserve its fat reserves by slowing down its metabolic rate and.
Anaerobic activities. rowing. will not make up for poor health and exercise habits. stair climbing. good health. Aerobic exercises include jogging. especially in large amounts. For an average-sized person. is the best type of activity for burning fat. which uses lots of oxygen.selecting a variety of foods from within . a mixture of both fats and carbohydrates is used. swimming. fat is seldom the only source of energy used during aerobic exercise. crosscountry skiing. cross-country skiing. To be properly nourished. examples include jogging. Aerobic exercise is best for burning fat. running or walking one mile burns about 100 calories. This section gives basic nutritional guidance for enhancing physical performance. Instead.500 calories in one pound of fat. Exercise alone is not the best way to lose body fat. bicycling. In addition. walking. and jumping rope. he needs to run or walk 35 miles if pure fat were being burned. bicycling. proper nutrition plays a major role in attaining and maintaining total fitness. fat. if any. Good nutrition is not complicated for those who understand these dietary guidelines. such as sprinting or lifting heavy weights. and mental alertness. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. walking. Aerobic exercise. A good diet alone. Because there are 3. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. In reality. athletes should regularly eat a wide variety of foods fro-m the major food groups. Diet In addition to exercise. As a result. burn little.Fat can only be burned during exercise if oxygen is used. exercise to music. most people would need to run or walk over 50 miles to burn one pound of fat. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. and rowing. swimming. however. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass.
a person running at 6 miles per hour (MPH) will burn 0. 14 if somewhat active. the state of energy balance (positive. A well balanced diet provides all the nutrients needed to keep one healthy. Thus./lb. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. especially saturated fats and cholesterol.85 calories/minute (150 lbs.1 calories per minute (150 lbs. = 5. Similarly. . For example. Good dietary habits help reduce the likelihood of developing CAD. You will need still more calories if you are more than moderately active. a person will burn 0. that is. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. they should eat three meals a day. By comparing caloric intake with caloric expenditure./min. The blood cholesterol level in most Americans is too high. 150-pound male will burn 11. = 11. Even snacking between meals can contribute to good nutrition if the right foods are eaten. and durations.034 calories/minute/lb. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. multiply your body weight by 13 if you are sedentary. Weight is maintained as long as the body is in energy balance. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Another dietary guideline is to consume enough calories to meet one's energy needs. intensities. has been associated with high levels of blood cholesterol. A high intake of fats./lb. The result is a rough estimate of the number of calories you need to maintain your present body weight. Keeping a daily record of all foods eaten and physical activity done is also helpful. as shown in Figure 6-3. balanced.034 calories per pound per minute.079 cal. and 15 if moderately active. while participating in archery. and a typical. a slow. when the number of calories used equals the number of calories consumed. or negative) can be determined. progressive disease. CAD. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance.1 calories/ minute) or about 305 calories/hour. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. x 0. Avoiding an excessive intake of fats is an important fundamental of nutrition. x 0. results from the clogging of blood vessels in the heart.079 cal. To estimate the number of calories you use in normal daily activity./min.each group. as shown in Figure 6-4.85) or about 710 calories in one hour. a 150-pound person would burn 5.
vigorous activity can use up most of the carbohydrate stores in the exercised muscles. the chief fuel burned is carbohydrates. we should reduce our daily cholesterol intake to 300 milligrams or less. in the form of glycogen (a complex sugar). rice. Very intense activities use more carbohydrates. At least 50 percent of the calories in the diet should come from carbohydrates. We should increase our intake of polyunsaturated fat. whole wheat bread. high-intensity activities. can result. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. The body uses fat to help provide energy for extended activities such as a one-hour run. such as candy.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. depending on body size. water lost through sweating must be replaced or poor performance. and training sport. Concerns for Optimal Physical Performance Carbohydrates. The evaporation of sweat helps cool the body during exercise. are the primary fuel source for muscles during short-term. Examples include weight training and the APFT sit-up and push-up events. the contribution from fat gradually increases. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). plain water is the best drink to use to replace the fluid lost as sweat. because they can lead to low blood sugar levels during exercise. Repetitive. it is important to eat foods every day that are rich in complex carbohydrates. It plays an important role in maintaining normal body temperature. age. Because foods eaten one to three days before an activity provide part of the fuel for that activity. As a result. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. and possibly injury. Individual caloric requirements vary. Carbohydrates are the primary fuel source for muscles during shortterm. up to 60 minutes before exercising. It is also important to avoid simple sugars. especially when training in the heat. Initially. 'but as the duration increases. Athletes . high-intensity activities. Foods rich in complex carbohydrates (for example. Athletes often fail to drink enough water. Finally. potatoes) are the best sources of energy for active athletes. In addition. Cool. The current national average is 38 percent. but to no more than 10 percent of our total calories. sex. pasta. Sweat consists primarily of water with small quantities of minerals like sodium. Water is an essential nutrient that is critical to optimal physical performance.
1. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. Many people believe that body builders need large quantities of protein to promote better muscle growth.5 grams per kilogram of body weight per day). to the total energy requirement of heavy resistance exercises. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. This can improve endurance. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. these drinks should be used with caution during intense endurance training and other similar activities. . The primary functions of protein are to build and repair body tissue and to form enzymes. it is necessary to first understand what cholesterol is.5+ hours) at intensities over 50 percent of heart rate reserve. too much cholesterol in the body has damaging effects. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. Although cholesterol has purposes and is important to overall health and body function. can lead to abdominal cramps. during. and after exercise to prevent dehydration and help enhance performance. one's need for protein might be somewhat higher (for example. drinks that exceed levels of 10 percent carbohydrate. and diarrhea. On the other hand. During intense training.8 grams per kilogram of body weight. as do regular soda pops and most fruit juices.should drink water before. if any. Therefore. who have a high proportion of lean body mass. Protein is believed to contribute little. these beverages can provide a source of carbohydrate for working muscles. are helpful under certain circumstances. Cholesterol is a fatlike waxy substance and is produced by the liver. During prolonged periods of exercise (1.0 to 1. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. nausea. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Sports drinks. The recommended dietary allowance of protein for adults is 0. During periods of intense aerobic training. Weight lifters.
produces hormones such as estrogen and testosterone. vegetables.) HDL transports cholesterol from cells back to the liver. With too much cholesterol in the body. The two main types of lipoproteins are: High Density Lipoproteins (HDL. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. This puts you at serious risk for disease such as heart and stroke. This is known as "good" cholesterol. In fact. The purpose of this ebook is to inform. it plays a life-giving role in many functions of the body. This is done simply from reducing cholesterol by 1%. cholesterol cannot be dissolved in the blood." As with some fats. In fact. When cholesterol is at a good level it works to build and repair cells. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. High cholesterol can be avoided! With a nutritious diet. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. As we progress with "30 days to lower cholesterol" you will learn healthy.Cholesterol forms every cell within the body. molecules called lipoproteins carry cholesterol to and from cells. Lipoproteins equip the cholesterol to move around the body. and produces bile acids which are proven to aid in the digestion of fat. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. You want to ensure that your levels of this cholesterol remain . educate and provide healthful options. Instead. When the cholesterol level is appropriate. When you eat saturated foods such as dairy. though. which is another form of fat. alternative ways to manage your cholesterol without having to rely on medications. there are several different body functions and several different substances that make up our understanding of "cholesterol. On the other hand when you eat foods such as fruits. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. HDL is either reused or converts to bile acids and disposed. meat and eggs your cholesterol elevates. and grains you can maintain optimal health as they do not contain cholesterol. the levels build up and cause damage by clogging your arteries.
Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. . when we speak of having "cholesterol levels" we mean more than one number. since having too low levels of HDL . Low Density Lipoproteins (LDL. We will address this issue as we progress in "30 days to lowering cholesterol. family history of heart disease. gender. If you want to see a graphic representation of this. smoking. consider renting the documentary movie "Supersize Me. In addition. we are setting ourselves up for problems.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. and diabetes mellitus. Understanding the Causes of High Cholesterol Besides diet." This documentary details the attempts of one man to live on fast foods and little exercise alone. Due to heart risk factors besides diet.may lead to heart problems. some people require a very aggressive approach which includes cholesterol lowing medication.high for optimum heart health. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. The results on his cholesterol and body health in just 30 days are truly frightening. HDL consists of more protein than triglycerides or cholesterol. For some.even when other cholesterol levels are normal . Other factors involved in this risk are age." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. gender and the heritage of the individual. Eating fast foods and convenience foods results in eating too many fats and salts. which can raise our bad cholesterol levels. HDL aids to ensure protection from the risk of heart attack and/or stroke. other causes of high cholesterol are lifestyle. Obviously. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. and aids to remove LDL from your artery walls. To maintain optimum health. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges.
Once a woman starts menopause.prevents arteries from working their best. If you have a family history of heart disease and high cholesterol levels. including walking. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive.especially bad cholesterol .A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Age and Gender: Cholesterol levels increase with age. Buy cooking oils that are unsaturated. Diet: An important consideration in eating is choosing lower fat. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Exercise does not have to be a large time or money commitment. While there is not much that you can do about your age. the cholesterol level starts to increase. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Your Arteries and Cholesterol The job of your arteries is to pump blood. Use low fat cooking sprays to replace heavy oils whenever possible. each day will lower cholesterol. Too much cholesterol in the blood . It is never too late to start on this path. Women generally have a lower level than men from age 50 to 55. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. The Dorsal Aorta or the main artery branches out into many smaller arteries. work harder and start earlier in adopting a healthy lifestyle and eating plan. High levels of bad cholesterol may even prevent arteries . Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Just 20 minutes of aerobic exercise. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.
It helps pump the body's blood. you need to keep your cholesterol levels in a healthy range. Even having "borderline" cholesterol levels . since cholesterol can actually lead to blockages in your arteries. Each are made up of epithelial cells. No matter what your current health. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. This means that if you want to prevent heart disease. The inner layer is smooth and allows the blood to flow easily. and the main reason behind the blocking of arteries is high levels of bad cholesterol. The heart relaxes and produces enough force to push the blood through. If this happens often enough you can suffer a heart attack or a stroke. it is critical then that we keep arteries free of bad cholesterol for optimal health.or bad cholesterol levels that are elevated but not considered "very bad" . Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer.from functioning at all. and strokes. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. Consider: Heart disease is one of the leading killers in North America. Your heart becomes starved of required blood. In a healthy person. heart attacks. For this reason. As the heart beats. The middle layer is elastic and very strong. this system works effectively and the blood can carry oxygen and other essentials throughout the body. High cholesterol levels fill arteries with thick substances that prevent your body from working well. eating a better diet and getting exercise can help keep you healthy. Why wouldn't you want to take the simple steps necessary to lower your cholesterol and enjoy a better and possibly longer life? Eating For Lower Cholesterol . smooth interior. the arteries expand and are filled with blood. Arteries are constructed of a tough exterior and a soft.can increase your chances of heart disease or stroke.
If you need assistance seek out a nutritionist or dietician. Again. Receive 25_35% or less of your day's total calories from fat. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. but reducing your intake of all salts is the better choice. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. If you have too high cholesterol. if you have elevated levels of high cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet. . this sort of diet will also make you feel generally healthier and more energetic as well. especially if you have very high cholesterol. Sea salt is a better option. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. The effects over all will be immediate. Limit your sodium intake to 2400 milligrams a day. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. In fact. In fact. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. or follow the limits for dietary cholesterol that your doctor sets for you.Eating is one of the things that can affect your cholesterol level a great deal. try to lower your saturated fat intake as far as possible. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Consume less than 200 milligrams of dietary cholesterol each day. As an added benefit. Being overweight can contribute to cholesterol and to heart ailments. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level.
rye. Limit and eat only in moderation if at all: Highly processed foods. You can keep the skin on to seal in the juices so long as you remove the skin before eating. eggs and nuts each week. poultry. • Enjoy foods high in soluble fiber. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. fish. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed.Refuse foods made with harmful trans fats such as margarine. salami and fatty red meats All foods that are fried. dry beans. These foods include: Oats. hot dogs. and especially processed meats such as deli meats. bologna. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. sausages. including select cuts of meat. High cholesterol foods include: Organ meats (this includes liver. . which can wreak havoc on your heart health. salad dressing and sauces.
Increasing your intake of fresh (not canned. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables. not poached. and cuts that have less white "marbleized" texture. The white "marble" is fat that can increase your cholesterol. choose leaner cuts. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Even the leanest cuts of meat. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. white meat. and grains are healthier .not to mention the higher rates of obesity . Select fish such as cod that has less saturated fat than even chicken or other meats. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Consider all the vegetables you may not have tried yet (please note that this list is not . Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat.When selecting meat. those nations that eat more fruits. you do not have to worry as much about eating too many fruits and vegetables. vegetables.and have lower cholesterol levels as a whole. fish. there is no such worry. While you do not want to overeat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . you can avoid this in the future simply by eating more fresh fruits and vegetables. but some fruits and vegetables have been linked to lowering cholesterol in patients. To put it simply. You can only eat small portions of animal products before you have to worry about cholesterol content. With vegetables and fruits. If you have always felt deprived while following low-fat diets in the past. In fact. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. chicken. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. As an added bonus.that North Americans face. When most of us think of "veggies" we think only of a few.
green beans. broad beans. there are many delicious brands of peas. mung beans. green peas. lima beans to azuki beans. and many others) Bean sprouts Lentils Peas (again. chickpeas. sugar snap peas. navy beans. kidney beans. from black beans. many which you likely have not tried before. runner beans. not just the seeds.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. soy beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.complete . borlotti beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . red beans.there are too many vegetables to list here . These may include snow peas. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel.
including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Empire. Cortland. Braeburn. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Liberty. orange. Mantet. and others. Jonagold. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Centennial Crab. you will be stunned by the range of lettuces out there. Try the following varieties: Akane. from butternut to acorn to pumpkins and gourds. from the common to the exotic. it is a fungus. red potatoes. Chieftain. Gala. There are many types of mushrooms. Mutsu. Empress. yellow and red peppers. some quite rare. and they can easily be bought fresh or dried to add flavor to just about every meal) Mustard greens Nettles Okra Peppers (from hot peppers like the habanero and others to sweet green.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Honey Crisp. Kandil Sinap. Arlet. Fuji. Mcintosh. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. not just their size. . Blushing Golden.
Unize Plum. barberries. currants. Yataka. Apple Bananas. crowberries. Chinooks. Baking Bananas. Honeydew. Hedelfingers. blueberries. elderberries. bilberries. bearberries. among others) Pears (including Asian pears. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. and others) Berries (besides the usual strawberries and raspberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Canteloupe. Monmorency cherries. Dietz. Baby Bananas. and Sensation Dwarf Peach. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . huckleberries. Bartlett. Red bananas. Opal. Red Haven. Wilson Juicy. wineberries. and others) Cherries (from sour cherries. cranberries. Beirschmidt. Starking Delicious Plum. Lapins. Patricia. Red Secor. Watermelon. gooseberries. there are dewberries. Reliance. and others) Persimmons Pineapples Plums (including Mt. Russet. sea grapes. Red Astrachan.Northern Spy. and sweet cherries such as Black Russians. Empress Prune_Plum. Canary. Yellow Transparent. Cassava. Royal Plum. nannyberries. boysenberries. Virginia Gold. Stanley Prune_Plum. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. lingonberries. many kinds. Starr. and others) Clementines Dates Figs Grapefruits Grapes (there are many. loganberries. cloudberries.
Over the next 30 days. use this list of fruits and vegetables. The fact is. Read about new varieties of fruits and vegetables and try them as well. most of us have tried only a small fraction of the fruits and vegetables that are out there. In fact. of course. find a variety of fresh fruits and vegetables you have not tried and try them. Cooking and Cholesterol If you want to lower your cholesterol. you will want to cook your own meals more often. are notorious for offering poor nutrition and plenty of fat.treat it like a checklist of the food adventures you could have with food. Realize that these lists of fruits and vegetables is far from complete . Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. The secret to low-fat eating is to make eating the right foods as attractive as possible. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Look back over the list of fruits and vegetables . every week. . If you want to lower your cholesterol over the next 30 days. you will naturally choose foods that are good for you and for your heart. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Convenience foods. When you have many types of healthy and delicious foods to choose from.Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. and prepackaged meals. convenience. avoid all fast-food. salt. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. Print the list and circle all the fruits and vegetables you have not tried. Your taste buds and your cholesterol level will thank you for it. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. and sugar. This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet.it is only a way to get you started in discovering new fruits and vegetables. Make it a mission to buy some fresh fruits and vegetables you have not tried.
and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. tomatoes. cut more veggies into a salad. cucumbers. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. even if you are lost in the kitchen. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. and drizzle the salad with olive oil and lemon juice. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. use only a pinch of the best sea salt you are able to buy. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Raw food. Wrap some veggies in a tortilla. you can easily create a salad that is enticing.no matter how harried your schedule: If you are very busy and tired at the end of a long day. carrots. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. If you must use salt. and Indian recipes. There are many recipe books at your local library . Buy some fresh herbs. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Japanese. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Use good olive oil instead of butter. You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats. herbs) and garnish with a few nuts.This isn't hard to do. zucchini. Simply chop up some favorite salad greens (mescalin mix.the very freshest you can. Cooking to lower your cholesterol is not very hard. switch ingredients to healthier alternatives. Not only is this healthier for you. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Choose fresh ingredients . You can also create a very low fat salad dressing by combining half an avocado with some herbs . Vegan. Don't overlook cookbooks that feature Chinese. Use these to add flavor to your cooking rather than relying on salt. There are a few basic foods that almost anyone can make that can keep your health in good shape: Salads: Even if you are not an excellent cook. If you have recipes you cannot part with. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely.
Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. eggs. This makes an excellent and very healthy snack. opt for skinless poultry. but some combination of this recipe can give you a tasty meal with less fat. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. If you do want to add meat to your salad. Combine until blended. This can be a very tasty combination and is still quite healthy for you. and lemons can make a beautiful and attractive salad that is very low fat. You can make similar meals with rice or even low-fat tofu. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. and other high-fat foods in your salads. whole milk products such as chesses. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Add your favorite fresh herbs (basil is a good choice) and combine. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. Shred your favorite vegetables or cut them into very small pieces. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. berries. . It can also be a great quick breakfast on days when you are in a rush. Sandwiches: Sandwiches are quite easy to make. use lean and skinless chicken or other poultry.and lemon juice. Avoid highly processed deli and sandwich meats. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. If you are craving desserts. Simply cook the pasta in a pot. Experiment with different fruit combinations to find different tastes. Add the pasta and toss until the vegetables are the desired consistency. Avoid croutons. If you are using apples or other fruits that tend to "brown" in your salad.which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. Fruit Salads: Chopping up some of your favorite fruits. Instead of fats or mayonnaise on your sandwiches . Instead. All can be made into delicious and heart-friendly meals in minutes. Pastas: There are a number of pastas available. bacon bits. Many prepared pasta dishes use plenty of salt or cream-based sauces.
Jello. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages .simply place the fish on the cedar. puddings made with low-fat milk that make lower-fat alternatives. Choose only lean meats. sodium. animal or graham crackers. Lean meat dishes: When you have chosen your lean cuts of meat. wafers. fruit sherbert. you can get planks of cedar that are perfect for baking or grilling fish . Eat plenty of fish Enjoy only skinless poultry Select plenty of whole grain foods Eat lots of fruits Read food labels and choose foods low in fats (especially saturated. However. occasionally eating low-fat desserts and snacks such as angel food cake. so overindulging in these will certainly not allow you to keep your heart healthy. take care to read the labels on these snacks and choose the brands with the least sugar. plenty of calories and some fats. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. fig and fruit bars. polyunsaturated. At many fish shops. and cholesterol . Enjoy white meats. For example. Consume fat free.Grilled dishes: Brushing vegetables and lean meats with lemon juice and herbs and grilling on the barbeque is a great way to enjoy fat-free good-for-you foods that are easy and fast to create. and poultry rather than red meats. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy.many are very high in sodium. and salt that you can. try to stave off the craving with fresh fruit. cover with lemon juice and possibly herbs and grill or bake until done. fat. and sugars. you can make these foods even healthier by reducing the amount of fat you use in preparing them. and hydrogenated fats). calories. these products still do often contain sodium. skim. If this does not work. calories. Also. though. fish. If you absolutely crave a dessert or snack. marinating poultry and other meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly way to get plenty of flavor into your cooking without adding fat. low-fat yogurt.
Think of the last ten food advertisements you have seen. Eat lots of vegetables Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. they were for less-than. though. Today. However. Face it. spiced. If you cannot find fresh produce out of season. pickled or tinned foods. Traditionally. It sounds crazy. especially if we have followed less than ideal eating and life patterns for some time. simply because salads and vegetables are advertised a lot less.healthy processed foods.and likely this has been the doing of advertisers. there is a huge market for convenience and "junk" . because they were not needed. juicy burger with all the toppings. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior.even when those foods are processed and contribute directly to higher cholesterol. less than healthy foods have needed advertising.a large. You learned to like some foods as a child. we don't always do what is right. When you think of a salad. but you have also learned to associate certain foods with certain ideas and ideals . Do you associate champagne and truffles with elegant dinner parties? Chips and beer with a fun night out? Lattes with work friends? Advertisers spend millions and even billions of dollars getting you to eat their foods . try frozen foods that have no sauces or other ingredients added. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. Although we may know which foods we should be turning to and which lifestyle changes we need to make. Odds are. prepared. When you picture a hamburger. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. adopting a very low-fat diet and healthier lifestyle is often challenging. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol.Choose fresh rather than processed. most of us have been taught which foods are healthy and low in fat and which are less than good for us. you likely picture the hamburger you see in advertisements . you may nit get the same strong images in your head.
even those that are fatty and terrible for your cholesterol . Odds are. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. This is no mistake. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Most people see the majority of food advertisements on television. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Take a look at those high-fat and cholesterol-high foods. When you visit your local grocery store. Advertisers are trying to make their products appealing. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. much as restaurants do. If this describes you.foods. sugary foods. Figure out where you see advertisements for foods and then avoid those ads. In fact. though. After all. 2) Make good-for-you foods appealing. compare the amount of shelf space given to convenience foods. Add some music or candles to your dinner. and lower your cholesterol over the next 30 days as well. Often. they come in brightly designed packages that grab the eye. . Is it any wonder that restaurant meals . they are placed at eye level. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. so that customers are more likely to walk away feeling happy and satisfied with their meal.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals.they add ambience to make the meals more attractive and appealing. There is no reason why your heart health should suffer because some advertiser is good at their job. In too many grocery stores. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else. but many times these foods are less than great for your cholesterol level. junk foods. avoid the television for a while and watch your cravings for fatty foods decrease. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. and sodas to the amount of space given to the produce section. Advertisers do an incredible job at making foods attractive.
when buying food that is good for you. 4) Use a little negative advertising. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to.as mushy. Ask your friends and family for their dining-out horror stories. and other foods you are trying to avoid during the next 30 days. This will make bad-for-your heart foods seem far less attractive. As soon as you are aware that you are craving the foods. imagine them in the worst possible light . 3) Describe foods in a way that makes them appealing to you. cold. For example. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. greasy. fast foods.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. you will find it much easier to stick to a low-fat diet . Advertisers work very hard to make sure that you remember jingles and descriptions of foods . By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. and disgusting. If you find that you crave convenience foods. use a little negative advertising. Whenever you find yourself craving foods that are high in fat or sodium. Try to do the same thing as advertisers .such as "delicious" and "juicy" described about fatty foods. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. recall the times you have had terrible fast food or convenience food meals. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted.For the next 30 days. watch out for negative words. ." This is not likely to make you crave these foods especially since you are always hearing great adjectives . Advertising works by staying with you. You can use the same technique to make good-for-you low-fat foods seem appealing. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive.without feeling cheated or deprived. congealed. and look up stories about the disgusting things people have found in the fast foods and convenience foods. try to find ways to make these foods less appealing.
When you make your meals yourself.and for life! . For the next 30 days. You do not have to invest a lot of money for this. and other temptations around. try to find ways to make cooking in your kitchen more appealing. Invest in parchment paper. 4) Get lots of appealing heart-healthy foods into your kitchen. if you can. . you are more likely to cook at home rather than being tempted to eat out. give it away. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. If your kitchen is an enticing place to cook. If you make healthy foods more attractive and visible.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. or menus from take-out places and restaurants. 2) Give them away to a friend or food bank. but prevent fruit flies. While you are cleaning out your kitchen.and are less likely to cheat on your new eating plan. a rice steamer. go through your home and get rid of the foods that you should be eliminating or cutting back on. wok. If you have a deep-fryer. If you keep cookies. no-stick cooking ware. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. Replace your foods with lowerfat or healthier alternatives. 3) Eat in. Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. you can easily reduce how much fats and sodium goes into each meal. healthy foods over the next 30 days . you are more likely to reach for them when you are hungry. 2) Make your kitchen a heart-healthy place. That way you are far more likely to reach for low-fat. you are more likely to turn to them when you are feeling hungry. Also get rid of any fliers. as you work to lower your cholesterol. you should eat in and eat foods you have prepared yourself almost all the time. advertisements. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. Hang up some nice curtains or at least get rid of the clutter. fried foods. you are far less likely to be tempted by them. If these things are not in your home.
This will ensure that you have all the fresh ingredients and healthy meal ideas you need. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. . it can be too daunting to come up with a menu and then cook a meal from scratch. If you have very high cholesterol. The hard part is staying motivated to keep the diet plan up for weeks. but we often leave eating to chance. You can also make a bet with a friend or family member that will see you lose money each time you cheat on your diet. 7) Get help in the kitchen. This is especially a problem since we so often equate social times with eating . This can make heart-healthy eating more difficult. Whether you get help from a roommate. Find ways to get yourself motivated to eat well for life. once you learn to cook healthy and delicious meals. Meet friends at the gym. then find some way to make cooking time more fun . Getting started on a low-fat diet to lower your cholesterol is often not the hard part. 8) Socialize without food.we meet friends at restaurants. After a long day at work. Over the next 30 days. 9) Get motivated.5) Consider taking a heart-healthy cooking class. Or. and have the opportunity to spend time with others who are concerned about heart health. If you can't find someone to help you. or in your home rather than in restaurants or cafes that feature rich foods. child. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge.listen to music or watch a movie on a portable DVD player as you cook. coffee shops. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. and pubs or we have movie nights that include take-out pizza. or spouse. fear is a great motivator. You will learn many recipes and cooking tips for heart-healthy eating. For many of us. Plus. on hiking trails. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. Many of us take in excess calories and fats when we eat out with others. you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week. cooking with someone else tends to be more fun. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. make it a habit to meet friends at places that don't have food as a major entertainment. Most of us plan our days and our finances. so that there is no excuse to turn to convenience food.
Keep cut up fruits and vegetables in your refrigerator to make stir-fries. The portion size of grain should be smaller and the portion size of animal proteins (meats. When you prepare a meal. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Sometimes. On a paper. this is very simple. If counting fat grams. or meetings with your boss. list the times you are more likely to want to eat. Post your list in your planner or other visible place so that you will see it. and other healthy meals easier. and beside each item. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. vegetables. sodium. Whether it is general stress. and other low-fat foods are among the most convenient foods out there. Sound too simple? Not at all. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. then you may need to find a different route home. and cholesterol in each of your foods is causing you stress. If you can make low-fat alternatives easier to reach for than fast food. list ways you can avoid the situation or at least make better choices when you are faced with it. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. If Tuesday work meetings leave you reaching for cookies in your office desk. fiber. types of fat. Most of us have specific emotions and events that may make us turn to comfort food.no larger than a pack of cards.10) Make heart-healthy food more convenient. milk products) should be smaller still . salads. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart." 11) Make heart-healthy food more interesting. Luckily. If your walk home from work takes you past a favorite restaurant you find hard to resist. simply make sure that most of your plate is taken up by fresh fruits and vegetables. sadness boredom. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. fruits. high-sodium "fast foods. 12) Figure out your eating dangers and find ways to overcome them. and you will reach for these foods rather than turning to high-fat. Keep low-fat yogurt and other low fat foods around for fast snacking. 13) Make cholesterol-friendly eating easier. Make sure that you eat different fruits and vegetables . find a way to get out of the meetings or take a walk after the meeting instead of reaching for food.
Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. There are thousands of supplements on the market. Eating a variety of foods on a regular basis is the most important step toward this goal. inexpensive. as well as concentrates.each day so that you get a variety. skinnier. constituents. Supplement product labels must include the words "dietary supplement". botanicals. If you are on a very strict low-cholesterol diet. Over the next 30 days. or give you more energy. but it will go a long way towards ensuring that you don't give into the cravings. Supplements include vitamins. all of which are easily accessible to athletes. Use olive oil as your main source of fat and refuse other dressings or sauces . This will not make your cravings for less-than-healthy meals go away. and extracts of these substances. Supplement powders and bars can be a convenient and portable method for busy people to ensure they are consuming adequate supplies of the essential nutrients. Nor are supplements a substitute for regular exercise. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. If you are considering supplements. lower your cholesterol by making sure that reaching for lowfat. amino acids. herbs. metabolites. this may not be enough.do your cooking with the olive oil. and convenience or restaurant meals entirely. you must weight the purported benefits against the potential risks . and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. There is no one magic pill or powder that you can take that will make you stronger. minerals. Variety is still important because bars and powders are not always low fat. Eliminate foods such as organ meats. but for most people interested in lowering their cholesterol. egg yolks. full-fat dairy products. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. this simple formula will be a snap to follow and will actually lower your cholesterol. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. or easily digested by all.
Therefore. Again. There are two routes to take. find a good quality multi vitamin and take that as directed. It's like always giving your car premium gas and oil to do its job even better! . Giving your body the nutrients that it needs to make it through the day is essential to your well being. If a product makes claims that sound too good to be true. Another source for information is the web. realize that doctors don't always use supplementation in their practices and they may not be educated in prescribing this type of help to you. If you have heart problems. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. In addition to this. Don't assume that any information that you find is reliable. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. look for supplements that can offer weight loss benefits. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. For example. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. First. the claims probably are too good to be true. find out what type of supplements you can take for your individual needs and problems. it sometimes needs additional supplementation to take it to the best level it can be at. even if you think that you can do this through the foods that you eat. Get another opinion! Supplements can help to improve your body's function because you are giving your body exactly what it needs to do the work right. But. problems with gaining weight or other conditions.(and cost) before deciding to use any product. While a diet that's full of nutrient rich food should not be replaced. Information is key. what do you take? First off. Quality is very important if you want to see benefits from supplementation. start by finding a health food store or a vitamin supplier. if you have a need to lose weight. you are probably still missing out. you can probably find a supplement or several that can address those problems for you. These individuals can also help provide you with the information you need regarding improving your conditions. How do you know how much to take? That's a trickier question. quality is essential to success here. But. make sure that you have a reliable source. First off.
the body must use other methods to replenish ATP. I have been using multivitamin supplements and vitamin B supplements for 20 years. This phosphate portion bonds to the ADP. This process takes place in the kidneys. Creatine works by increasing the water volume within your muscle cells. Creatine is also a very good supplement for gaining muscle mass. liver. turning it back to ATP. The energy released by breaking this bond powers the contraction of the muscle. is through CP. Approximately 40% of the body's creatine stores are free creatine (Cr). There are several though that are very useful. Creatine is manufactured naturally in the body from the amino acids glycine. Creatine is the most popular and commonly used sports supplement available today. Creatine is used for the resynthesis of ATP. without oxygen. including both elite athletes and untrained individuals. arginine. or adenosine triphosphate. ATP. while the remaining 60% is stored in form of creatine phosphate (CP). but you will be able to find a high quality supply at your local health food store or if you look on eBay. yielding ADP (adenosine-diphosphate). I can gain 5 kg of muscle in just two weeks using creatine. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. For the majority of the population. and pancreas. The typical male adult processes 2 grams of creatine per day. and replaces that amount through dietary intake and fabrication within the body. The fastest method. and methionine. is the "power" that drives muscular energetics. Creatine is a natural constituent of meat. There are several methods by which the body rebuilds ATP. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. When a muscle is required to contract. the cell can no longer contract. When ATP is depleted within the cell. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. mainly found in red meat. There are many different varieties of whey protein. Creatine phosphate is "split" to yield the phosphate portion of the molecule. the bonds in the ATP molecule are split. . Some of which perhaps are not particularly useful. Another important supplement is whey protein. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Once CP stores within the cell are depleted.There are thousands of different supplements on on the market.
so you would require 2. the formula would look like this: 1 lb divided by 2. Creatine is safe for most everyone to take with the exception of people with renal issues. the dosage is 20 grams a day for five to seven days.3 = 27 grams of creatine per day After the loading phase.03. Follow along closely. There are two way to decide what dosage of creatine you should take. You can also calculate creatine dosage according to body weight and mass. Glutamine .3 grams of creatine per kilogram of body weight. it's recommended that you stick to 5 grams per day. In other words. you must use your creatine regularly instead of sporadically for it to be effective. though. It can also delay fatigue during repeated workouts. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. Experts say in the "loading phase". Creatine is also thought to increase the body's aerobic abilities. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. therefore the body will quickly move to other methods of replenishing ATP. allowing further capacity to regenerate ATP. However. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. this could get confusing! Not really. your weight is multiplied by . So if you weight 200 pounds. Many people like to take their creatine in a shake as it most often comes in the form of powder. In the "loading phase" which is where you begin adding creatine to your diet.2 kg multiplied by . the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. After that. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced.Supplementation with creatine increases Cr and CP within the muscle. The periods are brief because the ability of a cell to store CP is limited. Essentially.7 grams in the maintenance phase. you should be consuming . One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity.
Much of your protein will come from your diet. You have to have a positive nitrogen balance in order to gain muscle mass. . However. The remainder is in the lung. prevent sore muscles. Research shows levels of supplementation from 2 to 40 grams daily. but if you really want to grow your body mass. during times of stress. Protein has been shown to have the best effects on the body when combined with carbohydrates. This includes stress that the body is under during periods of exercise. Under normal conditions. Over 60% of our amino acids come in the form of glutamine. our body can produce more than enough. If you want to build a ripped body. increasing protein through weight gainers or protein powders is necessary. and speed up growth hormone production. it usually comes in powder form. Protein The importance of protein to a body builder is a no-brainer.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Of course.Another popular supplement among body builders is glutamine. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. This two to three gram dosage used post workout builds protein. glutamine reserves are depleted and must be replenished through supplementation. it can result in muscle loss. The typical American diet provides 3. liver. you'll need both creatine and glutamine alike. It is the single most important nutrient in a body building regimen. so you'll want to take it with milk or in a shake. repairs and builds muscle and can induce levels of growth hormone found in the body. Many people are choosing to supplement daily due to the long growing list of benefits. Glutamine is a nonessential amino acid that is produced naturally by the body. Two to three grams has been found to help symptoms of queasiness. If you have too little glutamine in your system. promote healing. Again. Protein is what makes up and maintains most of the stuff in our bodies. and stomach tissues. Sixty percent of glutamine is found in the skeletal muscles. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Glutamine is also thought to prevent sickness. brain.
which is the muscle pump we are familiar with. It often comes in pill form. As we said before. and will dissipate shortly after you complete your workout. Whey protein is the only choice when on a diet however. and olive oil. As with creatine. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. It also signals muscle growth. Its unfortunate high cost however makes me advise you to use it sparingly. ice cream. speeds recovery. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. Unfortunately this pump is only temporary. When on low-carb diets whey can function as an alternate source of energy. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. sparing hard-earned muscle protein and glutamine stores within the body. . low-fat milk. when a muscle contracts and blood vessels dilate. and should be taken in the manufacturer's recommended dosage. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. which in turn leads to increased blood flow.The best type of protein supplement on the market is whey protein because it is the highest yield. oxygen transport. Whey is the best investment because of its capacity as a postworkout recovery supplement. Nitric oxide promotes extended ability to life weights. so you can take it in a shake just like with other powdered supplements. delivery of nutrients to skeletal muscle and a reduction in blood pressure. causes vasodilation (an expansion of the internal diameter of blood vessels). especially on a diet. So whey is the best protein. a key molecule manufactured by the body. Many body builders take nitric oxide for a variety of reasons. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. The release of nitric oxide creates surges of blood flow. it's good to combine your protein with some form of carbohydrate for maximum results. the best time to take your protein supplement is post-workout. Combine the powder with some eggs. Nitric oxide also comes in powder form as well. If not. Nitric Oxide is present for a brief moment. and increases strength along with stamina. You can also add in some fruit for flavor. It also supplies the most amino acids that bodybuilders use. Nitric Oxide.
They also enhance performance making a person stronger and extending their stamina. especially if you use them together synergistically. Both of these substances are highly controversial. However. Steroids do have some advantages. But those are the only ones I prefer to take apart from ginko biloba. They help the body fight the ill effects of these diseases and promote healing. . complexion. general energy and well-being. However. steroids have some serious health implications when taken for reasons other than therapeutic. you can take. a decrease in libido. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. so it's good for your brain. That causes an enlargement of the breasts along with an increase in fatty deposits. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. and other serious diseases. they are illegal. Using the supplements mentioned you'll see some results quickly. Ginko is great for circulation. All steroids eventually change to estrogen which causes feminization in men. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. which is known as stacking . The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. and in many places.There are many other supplements. They are used in treating a variety of health problems including AIDS. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. and low sperm count. but they are used by body builders all over the world. They can cause serious liver damage and even lead to liver failure. cancer. Steroids increase testosterone production which can lead to overly aggressive behavior.
ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. Even using various methods to help your body recover. your mind is a powerful tool and it helps you through each step of your day. but many body builders take them to basically tell their muscles to get bigger. a massage or soak in a hot pool will reduce the feelings of fatigue. It controls the way that you perform each action. You will still need to take time to rest though.Growth hormones stimulate the elements in the body that make muscles grow. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. At these times a good sauna. They are naturally produced by the body. perhaps it's better to cut down on the workouts and allow for your body to recuperate. MENTAL TRAINING Mind Fitness. but more and more women are getting interested in it as well. though. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. They can be dangerous. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. Following is a list of recuperation techniques and a description of them. . They can make you bigger quicker. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. it still takes time. as well. Body building has long been thought of as a man's sport. A Healthy Emotional Life As you can assume. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. You can get huge.
including the simple fact that you may have to battle illnesses more often and with greater intensity. the importance of having a healthy brain is very evident. there is evidence that says that you can actually push off the onset by some time if you do the right things. Let's get started by learning what exactly is healthy and what may not be the best choice for your overall health and well being. In fact. For example. performing mental tasks and you need to be able to conquer problems effectively. such as a death or deception. For this particular battle. While life affects each one of us. your body's health is directly related. Emotional health is an important battle that everyone must strive to improve. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. A Healthy Brain With the onset of Alzheimer's happening to more and more people. There are many various ways that you can improve your emotional state by learning how . the good news is that this can be one of the easier steps to take in total health and wellness if you allow it to be. plays a significant role in the quality of life and the longevity that you have in your life. it's anything but easy to make it through the day without dealing with some type of stress or pressure. believe it or not. several key things must play a role. you need to be able to effectively deal with it and then to move on. for many people living in today's hectic lifestyle. There are many different ways that this can happen. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle.Yet. In addition. First. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. you need to exercise your mind. there are many ways that your mind's fitness may not be the right level that it should be. Keeping your mind active. Although you may be wondering just how you can control your minds fitness. When you are emotionally or mentally unfit. should something emotionally troubling happen to you. you need to be fully capable of thinking clearly. challenged and attentive is essential to your well being and this fight. What's Healthy? For your mind to be in a healthy state. The mind's health is quite an important aspect and.
you do all that you need to do and there's nothing limiting you. Indeed. While you can't take away everything in your life that causes stress. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. This is a personal decision. too. you can consider them. For those that do believe in a Higher Power. the right social activity is one way to improve your emotional health. mentally unstable and unfit. and you. During these times. After all. Those that are spiritually fit. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Believe it or not. Sometimes it may be important to remove the stressors from your life. While there isn't always a need to be religious or spiritual.to react to critical situations. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. Where Are You Now? When it comes to determining how mentally fit you are. the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. It can lead to various health issues physically. learning to effectively manage stress is important. Spiritual well being is a critical factor in maintaining your health. but it also causes all types of physical problems for those struggling with it. but that's not a common occurrence. it can often play a role in the way that you see your life as well as in your emotional state of mind. . but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. It can help you to tackle even challenging tasks with more ease and with success. too. you may think that you have nothing to worry about. of course. Not only does it pull you down through causing large amounts of emotional trauma. most people go through stages of depression. But. mental turmoil and even times when they are so stressed that they can not function properly.
today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. While food never used to be so readily available. consider this scenario that happens over the span of time. then you should be considering the vast number of mind fitness needs you may have. now. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. too. For the most part. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. Yet this is a dangerous situation. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Emotional eating is eating when things go bad. your mind can be struggling at the same time. or are eating whenever you feel like it. . Do you hate the life that you are leading. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. It's easy to go to the food to get the satisfaction that you need. Be honest. Do you feel anxiety. Do you have physical pain that is not the result of an injury? This could be stress related! 2. 1. although you may not realize it. While you may not want to do this. this is one of the prime reasons that they are overweight or unhealthy in their diets. it hurts to hear but just like your body goes through illness. Do you struggle to make the goals that you set for yourself? 4. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. stress and angry often? What does it feel like and how intense does it get? 5. For many millions of people. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Improving the fitness of your mind not only improves your daily life but increases your longevity. To determine where you stand in mind fitness. If you have trouble sleep. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now.Yes. For example. ask yourself these questions.
your self esteem drops. You should be able to feel confident in the decisions that you make and in the way that your life is moving.You begin by getting stressed at work. In fact. Soon. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. you didn't do the job right. The first step in fighting the way that food makes you feel. . There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. and you'll see differences in the way that you feel and the way that you see the world. A health self esteem is one that's confident but not overly macho. which includes emotional eating. You can't make the right decisions.. Incorporate as many of these things into your life as you can.. the pounds are creeping onto your hips. yet if left intact. In just a bit we'll talk about some of the ways that you can have good mind fitness.. it's also one of the worst things you can do for both your physical and your mental health state. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. you find yourself in even more problems. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. Just look at you. You aren't any good. You are a failure. Now. you almost purposely make the situation worse by eating bad. You then find yourself dealing with pressure from the boss. You decide you need a big. You become upset at yourself. As your self esteem drops. you are not fitting well into your clothing.these are all things that people end up saying to themselves when they are emotionally depleted. you hate your job so much that the only thing that makes it feel better is eating something bad for you. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. fatty lunch. Emotional eating is one of the hardest cycles to break. though. Soon. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. is to recognize that there is a connection between the way that you feel and the way that you eat. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life.
Don't assume that they will always be there when you need them. Getting down on yourself because someone doesn't like the job you did isn't okay. Just putting on a beautiful outfit can make you feel good about yourself. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. Getting away or even just finding time to play a board game is essential. Those that dress well. whatever way is fun to you. Build A Social Network A social network is a very important to your well being. take care of the way that they look and those that do things for themselves are the most confident people out there. Let's face. at least one time per week. If your boss says that the job wasn't good enough. You should always strive for a lifestyle that's positive with those in your family and your friends. ask what you could have improved on for next time. Then. work on improving them if you can and then do the best job that you can overall. how can you build a social network of people that you can rely on? Make time for those that you already have. working through them and then letting them go. Commit to going out and having fun. that relationship alone will be one that you have to work on. In part of that comes the fact that if you want to have family and friends you . That means taking on the challenges that come up between people. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. Relationships take time and work. Those that have people around them to support them do well in many more aspects of their lives.Accept those. you need to be able to say. In addition. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. If you are married. Although challenging. learn how to accept compliments and to take criticism. This allows your mind to repair damage and it allows you to improve your network of friends. its fun to have people around too! But. even when you don't pay attention to them otherwise. Don't take friends for granted because they won't be there when you need them the most. Learn to take criticism positively. "Hey. both physically and mentally.
A hobby.need to be a friend. To help remedy stress. You should also use challenges to help power you through your day and your life. You'll feel good about life and your social network. You need to find something that you love to do. Learning new things keeps the mind active and that means health. always keep yourself learning. too. it is important for you to find solutions to those problems. getting the answers and working at it helps to improve the brain's function. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. there are many things that you can do. For starters. Stress affects your ability to function properly. a physical activity. Asking questions. but mentally you do! For starters. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Managing Stress Its not easy job. but you have to do it! Stress is one of the largest problems in health today. Here's a quick look at the changes that you can make today that will increase your mind's power later and throughout your life. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. It hinders you throughout your life by causing unhealthy living situations. by relieving stress. find an outlet. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. physical risks and puts your entire well being at risk for emotional breakdown. use your brain power! You don't have to do any type of exercise with your brain physically of course. allowing you to fend off Alzheimer's and other conditions like it. . Your Overall Mental Fitness Plan So. or some other thing that really brings you happiness is necessary to have. now you have it! You know what to do to make your lifestyle improved through these changes. If the situations that you are in provide you with high levels of stress. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations.
but feeling good about yourself is a must for overall health. Improve them. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Improve your brain's fitness by challenging it through new adventures. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Keep your self esteem positive. Unlike the other chapters. You probably already know the risks of what these things can do to your life. but you may not realize the extent at which it takes to improve them. this one will be structured a bit different. drinking and drugs. You Are What You Do. Improve your social network to reduce stress and to improve your quality of life. . Improve your stress levels and see physical. Too Your lifestyle is the way that you live your life. and physical fitness increases. learn something new. If you can't think of anything. For example. Do things that are enjoyable to you. Make changes like these today and see results today. Smoking. continuous learning and through challenges of all types. 5. Lifestyle Fitness. There are no ifs about it. is a problem for your health and your ability to make it through the life you have. smoking. they are not everything. Although each of these other elements that we've already talked about is very important parts of your lifestyle. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. Each decision you make throughout the course of the day plays a role in your fitness. It will cause cancer eventually in your lungs. Drinking And Drugs Each of those three things. mental and emotional benefits right away. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. 2. 3. Working on this is hard. 4.1. It also helps to make it through difficult times when you have someone by your side. smoking will eat away at your lungs and will cause cancer.
Rest is one of the most overlooked parts of an exercise regimen. your stress levels DO go down and you can feel better about the life you are living. refresh and give yourself the best chance at improving tomorrow. but the .But. Why is sleep so important ? There are actually several reasons. your energy increases. It's a time to restart. When you quit early enough. If you are facing problems with insomnia or are struggling to get to sleep. Drinking and drugs are just as bad. You kill brain cells. There may be an underlying medical condition that could be causing it. your body can repair the damage that you have done to your lungs. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. though. For one. Stress hurts more. sleep is the body's time to relax and to recoup what it's done all day. even if it is one of the hardest things you will have to do. Sleep Do you sleep ? No. You will find that your health increases. talk to your doctor about it. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Some damage can be fixed through healing over time. This can only happen if you stop soon enough. others can't. find a method to stop smoking and do it. It's the time that your body heals from the exertions of the day. It's the way that your mind works through problems. smoking is something that you can stop. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. To improve your lifestyle and to extend your life. You need this time for your mind to. Smoking and drugs are simply a no no. To improve your fitness. you put your life at risk and you destroy the organs in your body. They aren't able to improve the level at which they can function and they make bad mistakes. Your lifestyle fitness requires that you get quality sleep each night. you destroy your body slowly and methodically. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. you need to remove these problems from it. then you aren't getting the right amount of sleep for health. physical ailments hinder you more when you don't get enough sleep.
According to the Journal of Applied Sports Science. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Body temperature has a huge effect on our ability to fall asleep. This will help you signal your body that it's time to think about resting. which is above the legal driving limit in most states. • Establish both a regular sleep cycle as well as a pre-sleep routine. but you'll have to use the bathroom more often as well which will disturb your sleep. For starters. Not only will the caffeine keep you awake. Lack of sleep can have an intoxicating effect on your body. Make sure this snack is light.reality is it is actually a quite important principle. especially tea or coffee. • Keep your bedroom dark and cool.build muscle. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. If you work up a sweat before trying to sleep. though. • Get at least eight hours of quality sleep per night. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. your body is doing exactly what you have been asking it to do during your workouts .096. During the suspended state of animation you are in. you should never work out after not sleeping the night before. . Try having some white noise in the room like a fan running. • Don't drink a lot of fluids before sleep. but if you go to bed on an empty stomach. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. your lack of muscular coordination places you at a much higher risk for injury. it can distract from your ability to fall asleep. You're better off waiting until the next day when your body has been given proper rest. As your body temperature lowers. Working out in this state has its obvious downside. Muscle adaptation and growth often occurs at night. you start to feel sleepy. Some people disagree with this theory. Just as you'd never head to the gym after drinking a few beers at your local tavern. • Try having a light snack before bedtime. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.
it is also vital in helping your body recover and ultimately grow like you want it to. Money is one of the largest causes of stress in people every single day. healthy lifestyle. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. Growth hormones are very important in increasing muscle mass. at least two hours beforehand. . Just think of the role that money plays in your everyday life. your marriage. Financial fitness isn't something that we'll stress for too long here. This is what makes you grow. but the majority of this happens while the body is at rest.While your body is sleeping. but it really can be. but it is something to make part of your overall guide to living a long. stress causes a wide range of health concerns for your body. your body's synthesis of protein increases. growth hormones are also released. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. A majority of growth hormones are also released when the body is in the sleep state. As you know. You worry about money and end up facing financial hardships that move into your work life. If you are having problems with sleeping. Your body can recover and repair any damage you did during the day while you are at rest. and even your physical health. your home life. • Don't eat before bed. During a workout. Just as sleep will give you more energy. • Don't do stimulating things before bed such as watching television or working on a project. there are many ways that you can overcome them.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
and ways to prepare yourself for competition.bodybuilder. You will find a whole new world opening up around you! . or network with others in social settings. this author depended on several of these websites for information. These are only a few resources you can check out as you begin your body building quest.Nothing can really compare to personal advice and guidance.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.getbig. Here are a few you should really check out: • www. but it's free. and it will open you up to all sorts of insights into this great sport. contest schedules and results.abcbodybuilding.com This site is nothing less than amazing. You will find more information than you could have ever hoped for on this website including tips on nutrition. as well as pictures of people who have made amazing transformations through a body building program. sample workout plans. • www. Ask around when you are in the gym. The Internet is another invaluable resource for body building information. Look around you and find what works for you. You will get the most information by joining their website.com This is another super website where you can find tips and tricks about how to maximize your workout. In researching this book. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. • www. where to find supplements.
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