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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.
for example you don't change the oil in it. Really. once you learned how to do it. Well I can go on about the benefits of fitness and will do so later in this book. For most. You could take all of my money. then. Others may need a certain level of fitness for their employment. Imagine having a greatly increased sex drive. When you were learning how to do them. Fitness is an essential part of life. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Sorry if I sound overly patronising. because it's a habit. everything but so long as I am still fit and strong and healthy . When the machine is neglected either in part or in the whole. That's what we want you to think of when you think of fitness. You may ask. weeks. Your body is designed to work as a machine. You learned to put your clothes on. you are shaving away days. You'll learn many things that you'll be able to implement immediately to start experiencing success. If it isn't taken care of. Let's make fitness fun. all of my friends. it is a matter of staying healthy as long as possible. for example. But. you cut several years off the life of the car. you likely hated it.) Fitness is about SURVIVAL. When each part of the machine is cared for. it became something that you didn't think twice about. then the machine won't run well and eventually won't run at all. If a car. Others may be recovering from an illness or injury. Do you worry about brushing your teeth today? No. but when you look at this as your body. When you were three you were probably taught to brush your teeth.That's what gives me the POWER to SUCCEED. Fitness is a term that is used to help define the ability to stay in the best physical shape. it will last many years longer.Imagine walking alone at night and really feeling safe because you are physically strong. "What am I staying in shape for?" To each person. and even years off of your life when you don't take care of your machine (your body. it can be that simple to be healthy. That's costly to you. the entire machine works the best that it can. . but remember that fitness is something that you can get into the habit of doing which makes it easy. is well maintained for many years. Fitness is not something that you have to struggle with. this will be something different. then.
You'll dread it. this is painless. . it's an important first step. chances are good that area of your body is bothering you because it's an unhealthy area. You will be sore and tired. but it may hurt your ego a bit to do it. Granted. if you have the will power to save your life by sacrificing for just a few weeks. You'll claim that getting fit is just too hard. That's not true. Our first goal is to determine where you stand right now. IT WONT BE EASY AT FIRST. For me it's a bit of belly fat.such as a weight lifter adding cardio to beat belly fat. Don't worry. the first weeks of learning to be fit and staying healthy will be the hardest. You just can't give up what you love. you'll see that fitness can be easily mastered by you. Nevertheless. You'll find excuses about not doing it. It's just something that you do. The same applies to experienced athletes that must alter or increase the training in a specific area .Overcome the initial procrastination. What do you see? If you are unhappy about any part of your body or training. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. In fact.
The higher this number is. You can find calculators for many of these available to you free of charge on the web. Ask your doctor where your blood pressure is. the more prone to health risks you are. this is generally 120 to 139/80 to 89. • 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. You need this number to be there. There are several tools that you need to use to determine your health level currently. Its important to do this to more firmy establish and prioritise your fitness goals. You need to use them to understand exactly where you stand right now. You need to begin by understanding that change needs to happen. Experinced athletes should also do a realistic self review . For adults. 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.this is part of the goal setting process. . but it needs to be in a certain range to be healthy. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body.Here are some questions for you beginners to ask to determine where you stand right now.
In effect. The fat that is here will push into your body. ideally. This is an important piece of information because of how vital it is to your health. causing difficulty for each organ there. there's much more for you to consider. Your kidneys. . if you are overweight. Those that have a larger midsection are most prone to health risks. start by getting through these basic first steps. your lungs and even your heart are suppressed. 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. Those that have a large midsection are the most prone to heart problems.• Ideal Weight: In comparison to your height and body structure. your ideal weight is the weight that you should be.What To Start With To get started with fitness. Beginners . These three things are critical elements for you to take into consideration when considering where you stand right now. the fat here is likely to be what kills you. Your waist is important because it is the indication on your body of your potential health risk.
Set your goals. Do it the same time and same way every time you weigh yourself. not at your doctor's office. your heart rate as well as any other important factors he may be interested in you improving. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Get your weight. Write them down and post them in several locations in your home. It's going to come down and that will be quite rewarding! 4.1. 5. suck in your gut and measure at your belly button all the way around using a tape measure. Stand up straight. 3. Meet with your doctor to talk about your overall health. Calculate your BMI. 2. Ask him for measurements of your blood pressure. This will be your indication of your weight loss and health improvement. . You need this to see just how unhealthy you are currently. Determine what's important for you to maintain. Do this at home on a well programmed scale. Pull up your shirt. and to work on first. to improve on. Measure your waist. Determine that you are healthy enough physically to begin improving through diet and exercise.
you can begin to improve your health. strength etc. high cholesterol as well as other concerns even though they aren't technically overweight. 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 not to say that you don't have health problems beyond that level. By understanding where you stand on these factors above. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living.Now that you have this done. I got into it because I was a drug addict. People with some experience under the belt will need to examine their flexibility. Cardio Vascular fitness level. If you don't think that you need to lose weight. you need to take into consideration the fact that overall health is in fact important to improve. Throughout this book. For me the impression made in the initial months was very strong because I made much progress in this time. Many people are still at risk for high blood pressure. I was very ill and thin. For many that will mean losing weight. that will mean improving other qualities of your life. fitness is not just about weight loss. Therefore. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. For others it will be less dramatic. But. There's much to learn and improve on for most of us. or giving up some addiction or bad habits. For others. Although many people start looking into fitness because they want to lose weight. What You Will Learn So. inflamation syndrome. I'll point you in the direction of improving your overall health. With fitness everyday is a new beginning so you can always review your progress and set new goals. that's great! You are one step closer to being healthy.
I say hogwash and current medical research says the same. Namely alcohol. Sure you can function on less or more. for example. That means insuring that your overall life is healthy in regards to the life that you lead. With your mind fitness. Its simply not true. Many of you will be fighting with some bad habits. each aspect is just as important as the next. 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. I know your situation. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen.Each of these aspects is very important.some say they only need 4-6 hrs. Losing weight. help you to understand where you are and then help you to get to the goals that you have. Since your body is likely to be your largest factor impacting your life. . but 7-9 hrs is optimal. But giving up serious vices is not easy and you are well advised to get professional medical advice. we'll teach you how to improve your life through easy. the goal is to improve your stress level. it doesn't do much good if you don't eat the right foods. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. isn't enough if you aren't eating the right foods even if you are losing weight. General Health: First things first. When i was in the army they were very keen on sleep deprivation. I normally need 9 if I'm training and eating heavily. GET ENOUGH SLEEP !!! Sleep . smoking or drug use. With lifestyle fitness. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. While your body must be maintained as much as possible for health. 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 mean making sure you are emotionally and mentally fit. Those with eating disorders can also benefit from physical conditioning. Emotional stability is critical to overall health. ways. and even fun. Throughout each of these aspects. we'll tackle what the healthy standard is. we will start there. Because each plays a role in your overall health. Most of us need 7-9 hrs sleep everyday. They used to tell us alot of bull that 6 hrs is sufficient. Remember. though. especially of course if you are too fat. The longest i went without sleep in the army was 5 days and 4 nights .
Not only will you feel great but you will have medical proof. Each part of your body functions well because of the support that other parts play. In fact if you are looking at changing your body composition I dare you to do before and after shots. the time has come to improve the way that machine is working.So. I cover diet in another section because its very important. This is so you can see the improvements in coming weeks and months. Change your diet . Stress and recuperation are also critically important and are covered in another section of their own. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Your lungs supply your heart with the necessary oxygen. even those things that you don't think about doing like your heart beating and your lungs breathing. give up the vices like drink and smoking. . Your brain keeps everything working. This means physically. I recommend you go to a good doctor and just get a general check up. actually. get 7-9 hrs sleep every night.if its unhealthy. delivering fuel to it so that it can perform its duty. Your body is a well designed machine. Your heart pumps oxygen rich blood to each cell in your body.
Yet. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. While your diet is something for the a later section. You cant do that without the information in your head and I cant teach you everything in just one book. Your job is to give your body what it needs to continue to perform correctly. If you are overweight. this could be a potential problem that needs to be considered. If you have problems with your legs. too. you need to take into consideration the vast number of measurements that we've already taken. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. You should weekly weigh yourself. to know what level of fitness your body is in. That way. chances are good that your heart has been affected by it. What some people don't realize is why their body has developed as it has. your body can't maintain a healthy muscle mass. your blood pressure and your body mass index are good indications of your overall health. Your weight. You shouldn't skip this step. it goes further than this. the body had to do what it needed to so that you could stay alive. your arms or anything else. You may not physically be able to exercise . Keep a log of this information so that you can see your progression. It would store food in fat so that when there wasn't enough food available. the same day at the same time each week. you should address these specific concerns. it's important for you to know where you stand health wise. Talking to your doctor is a great place to start when it comes to determining your overall health. Your body is used to providing your muscles with the fuel that they need to work hard. Your muscles are necessary for functioning but they have been built to be used. If you don't work hard. we need to address your body's ability to do what it needs to through being physically capable. Where Are You at? As we've mentioned.Go to the library and read as much as you can on health and physiology. That means taking the measurements that we've listed. your neck. You should understand how well your body is working. too. What's Healthy? As we mentioned early. Well back in the time of the cave man. these fat reserves could be used. you can improve your overall health and then improve upon your situation by knowing how to. not to sit idle.
But. Its not easy thing to do at first. personal trainers are making a tidy living helping people stay fit. not to sit in a chair at a desk all day. Exercise is something that some people hate and others love. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. that's a great sign. he was credited with the invention of the first exercise equipment marketed to the masses. but remember your body is built to be used. look at your body in other manners to determine what you can improve on.to a certain level. In the late 19th century. the sport of body building has been around for quite some time. pains or weight problems. He became so successful. even if you aren't overweight. he created several businesses around his fame and was among the first people to market body building products bearing his name. but it will get easier. In actuality. This competition was the basis for many . Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. 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 going to improve. one step at a time. As he became more popular. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. coupled with the other fitness elements later throughout this book. Using your muscles and strengthening them are vital to improving health and fitness. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. and body building supplements are at an all-time level of performance. Gyms are big business. If you aren't having any physical limitations. Again. Our overall plan to improving your body's fitness level is through exercise. the man known as the "father of bodybuilding". chances are good that you aren't getting enough exercise and fitness into your life anyway. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Understanding where you are is difficult for many at first. Now. it's not the permanent solution. It's a hard realization. How Can You Improve ? Improving your body means improving your body's ability to move and function. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.
body building has just grown in popularity becoming almost an obsession for many people. you heard of him right ? Through the years. and body building equipment evolved into an effective means for working muscles in ways never thought of before. but you'll need some information first. . Training techniques were improved. When World War II broke out. In 1970. nothing will compare to actually getting to the gym and lifting those weights.others to follow including the Mr. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. 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. Of course. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. and more aggressive in their behavior. men around the world were inspired to become bigger in their physique. 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. and the sport has evolved into a real competitive arena. stronger. nutrition was focused on more than ever. This book will guide you through some of the basics to get you started.
The nervous sytem is quite remarkable. training. Well guess what. Diet also has a significant influence over biochemistry. Anerobics can aid the cardio system and reduce fat. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. The nervous system prevents this from happening (thank heavens). There is aerobic training which is best for cardio respiratory improvement and fat loss. If done in the right way the two are complimentary. By balancing your training and recuperation you can optimize your biochemistry. After a while you will develop a natural sense for this. supplimentation and recuperation should all fit in with your optimal body routine. Components of Fitness Physical fitness is the ability to function effectively in physical work. By training. Especially with the training and recuperation. The components of physical fitness are as follows: Cardio respiratory endurance . Nothing else. If you can do it with one. 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. and other activities and still have enough energy left over to handle any emergencies which may arise.Exercise Physiology Lets cover some basics about physical training. But its a nerve reflex that prevents you.can you do the splits ? Probably not. . Aerobics can improve muscle function and growth. consider this . Your body works with a natural cyclic rythym. diet. Deeply tied in with all of this are your biocemistry and your nervous system. 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. But you can raise one leg out to the side at 90 degree's i bet (everybody can).the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Your workout routines. then there is anerobic which is great for muscle and bone growth and strength. The three things of most interest to us in biochemistry are nutrients. hormones and waste products in the blood such as lactic acid.
"FITT" Regularity. progressive training.and following a good diet. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. and negatively affects one's health. Intensity. and Type. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. knee) or any group of joints through an entire. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Factors such as speed. Muscular endurance . Body composition . The principles of exercise apply to everyone at all levels of physical training. reduces performance. and eye-foot coordination are classified as components of "motor" fitness. Infrequent exercise can do more harm than good. detracts from appearance.the greatest amount of force a muscle or muscle group can exert in a single effort. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. muscle power.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. from the Olympic-caliber athlete to the weekend jogger. eye-hand coordination. Progression.Muscular strength . a person must exercise often.the amount of body fat an athlete has in comparison to his total body mass. Flexibility . One should strive to exercise each of the first four fitness components at least three times a week. . agility. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. elbow.the ability to move the joints (for example. Time. To achieve a training effect. Excessive body fat detracts from the other fitness components. Regularity is also important in resting. normal range of motion. Appropriate training can improve these factors within the limits of each athletes potential. sleeping.
it does not improve a 2-mile-run time as much as a running program does. You will find that you can experiment and find the optimal routine for your metabolism. Personally I have a cardio workout at the warmup stage. muscle strength. time. athlets become better runners if their training emphasizes running.you must strive to conduct 5 days of physical training per week. For optimal results. Ideally. then I do my weight training and perform stretches between my weight exercises. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Although swimming is great exercise. and Type. Variety. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.Balance. The acronym FITT makes it easier to remember them. To be effective. especially when training for strength and/or muscle endurance. 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. Recovery. Time. at least three exercise sessions for cardio fitness. Another way to allow recovery is to alternate the muscle groups exercised every other day. strength. athletes should have at least three strength-training sessions per week. and flexibility should be performed each week to improve fitness levels. Training must be geared toward specific goals.since overemphasizing any one of them may hurt the others. . with only one session each of cardiorespiratory. For example. muscle endurance. These factors are Frequency. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Three physical activity periods a week. to obtain maximum gains in muscular strength. Overload. Specificity. however. Providing a variety of activities reduces boredom and increasesmotivation and progress. and flexibility training will not improve any of these three components.Intensity. Thus. a program should include activities that address all the fitness components. goals and motivation.
equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. INTENSITY Intensity is related to how hard one exercises. and those that exceed 90 percent HRR can be dangerous. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. For example. you may also choose to run on Tuesday and Thursday. 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. the greater the intensity of the exercise.With some planning. and Tuesday and Thursday are devoted to muscle endurance and strength. Monday. The following training program serves as an example. By training continuously in this manner. 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). Such programs. and Friday. Unfortunately. Wednesday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. will help keep you super fit.and Friday are devoted to cardio fitness. Wednesday. when coupled with good nutrition. In the first week. However. . a five-day-per-week program is much better than three per week. if you have a hard run on Monday. all components of fitness can be developed using a three-day-per-week schedule. and Friday. it is the factor many units ignore. During the second week. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. 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. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Stretching exercises are done in every training session to enhance flexibility. The more energy expended per unit of time. However. Depending on the time available for each session and the way training sessions are conducted.
and. Thus. if he is in excellent shape. graphic$$$$$$ When using the MHR method. at 60 percent HRR. . As a result. For example. he could start at 85 percent of his HRR. a person who is in poor shape should exercise at 70 percent of his MHR. and.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. one must compensate for its built-in weakness. at 90 percent MHR. if he is in poor shape. at 80 percent MHR. resting heart rate. an appropriate THR or intensity can be prescribed. a 20. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). If a athlete knows his general level of cardio vascular fitness. A person using this method may exercise at an intensity which is not high enough to cause a training effect. graphic$$$$$$ Percent MHR Method With this method. if he is in relatively good shape. at 70 percent HRR. With this information. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. By determining one's maximum heart rate. one can be sure that the intensity is enough to improve his cardio fitness level. the group run will be too intense for some and not intense enough for others. To compensate for this. the THR is figured using the estimated maximal heart rate. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. One's ability to monitor the heart rate is the key to success in cr training. if he is in excellent physical condition. A athlete determines his estimated maximum heart rate by subtracting his age from 220. and relative conditioning level. For example.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. if he is in reasonably good shape. he can determine which percentage of HRR is a good starting point for him.
as in the example.) Yet another way is to place the hand over the heart and count the number ofheart beats. At this time. For example. When the calculations produce a fraction of a heart beat. Thus. These arteries are located to the left and right of the Adam's apple.83 or 27) if he is exercising at the right intensity.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. (See Figure 2-1A.7 is added to the RHR of 69. Exercising at any lower percentage of HRR does not give the heart. and the heart rate will have leveled off. In summary. As shown.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. particularly if they cannot find more than 20 minutes for cr exercise.second period. then multiply this by six to get his heart rate for one minute. he must exercise harder to increase his pulse to the THR. and lungs an adequate training stimulus.7 BPM is rounded off to give a THR of 161 BPM. the product obtained by multiplying 0. muscles. the value is rounded off to the nearest whole number. the athlete should monitor his heart rate. He should count his pulse for 10 seconds.7 results.7. In this case.70) before it is multiplied by the HRR. (See Figure 2-1 C. an adequate level of fitness. and immediately after exercising. a THR of 160. To determine the RHR. or to see if one is within the THR during and right after exercise. If his pulse rate is below the THR. the percentage (70 percent in this example) is converted to the decimal form (0. place the tip of the third finger lightly over one of the carotid arteries in the neck. the athlete should get a count of 27 beats (161/6= 26. or maintain. (See Figure 2-lB. Before anyone begins aerobic training. the body will usually have reached a "Steady State" after five minutes of exercise. The result is then added to the resting heart rate (RHR) to get the THR. During the 10. . This will let him determine if his training intensity is high enough to improve his cr fitness level. 160. he should know his THR (the heart rate at which he needs to exercise to get a training effect). a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.) During aerobic exercise. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. use the THR of 161 BPM figured above.70 and 131 is 91. When 91.
If his pulse is abovethe THR. or duration. Here are some tips for you to get in aerobic training. the athlete must train for at least 20 to 30 minutes at his THR. an athlete can easily find his own THR just by knowing his age and general fitness level. He should check his exercise and post exercise pulse rate at least once each workout. To improve cr fitness. In this type of training. Another way to gauge exercise intensity is "perceived exertion. It is inversely related to intensity." This method relies on how difficult the exercise seems to be. a 40-year-old athlete with a low fitness level should. he should do it five minutes into the workout. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. The more intense the activity. TYPE First we will discuss aerobic training. refers to how long one exercises. To find out if you have any limitations.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. the shorter the time needed to produce or maintain a training effect. since one missed beat during the 10-second count. Walking is a great place to start. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. Using this figure. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. For example. during aerobic 70 percent HRR. • Start with basic aerobics and work up as your tolerance increases. the less intense the activity. He should count as accurately as possible. If not. the longer the required duration. talk to your doctor. gives an error of six BPM. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. If he takes only one pulse check. multiplied by six. . your body will work to improve its function by improving how much work your heart can do. A athlete who maintains his THR throughout a 20. then start with a basic program. TIME Time.
• Move on to more aerobic style exercises. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Bicycling (stationary).Jogging.Exercising to music. .Running.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. .Road marching. -Tennis (singles). .Skiing (cross-country). .Stair climbing. bike riding. . . -Basketball (full court). Your goal is to start with 10 minutes of continuous aerobics three times a week. . . SECONDARY (Done with partners or opponents of equal or greater ability. and other physical activities are perfect for aerobics.Rowing. .) -Racquetball (singles). playing your favorite sport. . as soon as your body allows for it.Rope skipping. elliptical machines.Swimming. . running. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . Swimming. though. You should try to increase this to 30 minutes three times per week. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Walking (vigorous). -Handball (singles).Bicycling (road/street). . They must also be of sufficient duration and intensity (60 to 90 percent HRR).
Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week.) The toes point straight ahead.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. 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. ankles. The most common injuries result from running and occur to the feet. Some athletes may need instruction to improve their running ability. knees. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . However. Besides learning running techniques. The faster the run. to do this safely. The arms swing naturally from front to rear in straight lines. (cross-body arm movements waste energy. I prefer the rowing machine as It can avoid injuries associated with running. A well-conditioned athlete can run five to six times a week. athletes need information on ways to prevent running injuries. Proper warm-up and cool-down. the faster the arm action. he should do two things: 1) gradually buildup to running that frequently. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. help prevent injuries. and. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. INTERVAL TRAINING Interval training also works the cardiorespiratory system. and legs. The elbows are bent so the forearms are relaxed and held loosely at waist level. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. 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. but can also be a major cause of injuries. Every activity has its drawbacks and you must weigh the advantages and disadvantages. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. and the feet strike on the heel and push off at the big toe.
therefore. Step 2. 2.) Step 3. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. If a athlete's actual 1-mile-race time is not known. the energy systems used are allowed to recover.mile run time. (8:00 minutes/4 = 2:00 minutes per 440 yards.) Thus. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. hiking. 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. (2:00 minutes . Using the work-interval time for each 440-yard lap from Step 3. He does this repeatedly with periods of recovery placed between periods of fast running. each 440-yard lap should be run in 1 munute. In this way. Determine (or estimate) the actual 1-mile-race pace. 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. and his estimated pace for 1 mile is one half of this or 8:00 minutes. 56 seconds to 1 minute. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. rowing. swimming.relatively short time and increase his running speed. 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. Recovery periods. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. it can be estimated from his last APFT by taking one half of his 2-milerun time.1 to 4 seconds = 1:59 to 1:56. 56 seconds (1:56) for each 440-yard run. 52 seconds long (1:56 + 1:56 = 3:52). The athlete's 2-mile-run time is 16:00 minutes. twice the length of the work-interval periods. 59 seconds during interval training based on the athlete's 16:00. In interval training. . Using the time from Step 1. These recovery periods. will be 3 minutes. This type of intermittent training can also be used with activities such as cycling. bicycling. the pace for an interval training workout is calculated as follows: Step 1. Using a 2-mile-run time of 1600 minutes as an example.
Because the heart rate is not the major concern during interval training. he should be ready for interval training. the workto. For each second of work. 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. At first. During the recovery interval. 2. monitoring THR and using it as a training guide is not necessary.This can be done on a 440-yard track(about 400 meters) as follows: 1. As with any other new training method. refer to Table 2-1. FARTLEK TRAINING In Fartlek training. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. As with any workout. If he responds well. 3:52). with at least one recovery day in between. As the athlete becomes more conditioned. He may also do recovery workouts of easy jogging on off days. his recovery is quicker. he should do it once a week. Because of the intense nature of interval training. the athlete varies the intensity (speed) of the running during the . interval training should be introduced into his training program gradually and progressively. he may do it twice a week at the most. another type of cardio vascular training sometimes called speed play. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. there are two seconds of recovery. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR.rest ratio is 1:2. 56 secons by an easy jog of 440 yards for recovery. Thus. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. the heart rate usually falls to around 120 to 140 beats per minute. athletes should start intervaI workouts with a warmup and end them with a cool-down. Each 440-yard jog should take twice as much time as the work interval (that is. Follow each 440-yard run done in 1 minute. As a result. It shows common 1 -mile times and the corresponding 440-yard times. After a athlete has reached a good cardio vascular fitness level using the THR method.
depending on the terrain and fitness level. It should then be gradually increased to four miles. he runs hard for a few minutes until he feels the need to slow down. At this time he recovers by jogging at an easy pace. they may use other activities as supplements or alternatives. Swimming. many runners prefer Fartlek training to interval training. The unit is divided into ability groups using 2-mile-run times. bicycling. For these reasons. Cross-country runs have several advantages: they provide variety in physical fitness training. . Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. and they can accommodate large numbers of athletes. and the running is not done on a track. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. or on any other irregular terrain. athletes should start slowly and progress gradually. neither the running nor recovery interval is timed. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. the distance should be one mile or less. through woods. over hills. It consists of running a certain distance on a course laid out across fields. Each group starts its run at the same time. When ready. As with all exercise. It can be used as both a physical conditioning activity and a competitive event. In such cases. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. However. The object is to cover the distance in the shortest time. Instead of running at a constant speed. At first. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. Alternate Forms of Aerobic Exercise Some athletes cannot run. he starts with very slow jogging. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance.workout. Those who add non-running activities to their training may not improve running ability as a consequence. In Fartlek training. the athlete varies the intensity (speed) of the running throughout the workout. Their drawback is that they require special equipment and facilities that are not always available. The speed and distance can be increased gradually as the athletes' conditioning improves.
Thus. cycling. Partial support of body weight by the water. After five minutes. The swimmer should start slowly with a restful stroke.) in swimming alone. For example. They can also do calisthenics in the water. running. This is because. in swimming. a athlete should set his THR about 10 bpm lower than while running. rope jumping. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. in order to effectively train the cardio vascular system during swimming. if needed. Non-swimmers can run in waist-to chest-deep water.g. Some advantages of swimming include the following: Involvement of all the major musclegroups. he should stop to check his pulse. tread water. and do pool-side kicking for an excellent aerobic workout. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. It is used to supplement running and develop upper body endurance and limited strength. etc. which minimizes lower body stress in overweight athletes. Compared with all the other modes of aerobic exercise presented in this manual (e. Body position that enhances the blood's return to the heart. compare it with his THR and. athletes will help to ensure that they are working at the proper intensity. walking. adjust the intensity. one's THR should be lower than while doing the other forms of aerobic exercise. For injured athletes. By modifying their THRs in this manner while swimming.SWIMMING Swimming is a good alternative to running. the heart does not beat as fast as when doing the other types of exercise at the same work rate.. Together these activities combine walking and running with moderate resistance work for the upper body. cross-country skiing. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. CYCLING .
.Cycling is an excellent exercise for developing cardio fitness. it will not produce any significant cardio vascular conditioning. adding hill Cycling should be work. athletes can bicycle outdoors or on a stationary cycling machine indoors. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. the athlete can vary the speed and resistance and use periods of active For swimming. 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 is enjoyable. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. The heart rate should be monitored to determine the intensity. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). For interval training. he should walk 45 to 60 minutes at a faster pace. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. Dis.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. a athlete recovery at low speed and/or low should set his THR at resistance. After about three months. However. He can increase the intensity by adding hills or stairs. Athletes can alter the cycling intensity by changing gears. A simple way to increase walking speed is to carry the arms the same way as in running. requires no equipment. WALKING Walking is another way to develop cardiorespiratory fitness. and increasing velocity. unless walking is done for a long time at the correct intensity. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. As the walker's fitness increases. and causes few injuries.
A beginner should select a jump rope that.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. the pace. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. They should attain and maintain their THR to ensure a training effect. and poles often obtainable from the outdoor recreation services. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. Although some regions lack snow. however. is easily learned. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. may be done almost anywhere. with skis. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. golf courses. Cross-country skiing is easy to learn. Equipment is reasonably priced. Some of movement of the arms the highest levels of aerobic fitness and legs. Some runners use it as a substitute for running during bad weather. open fields. reaches to the armpits. and in parks and forests. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. squash. these . endurance. Rope jumping. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. and the intensity may be varied as in running. boots. The work load is determined by the difficulty of terrain.on country roads. one form or another of crosscountry skiing can be done almost anywhere . and the frequency and duration of rest periods. It requires little equipment. and is not affected by weather. developing ever measured have been found in muscular and cr cross-country skiers. and racquetball) involve bursts of intense activity for short periods. when doubled and stood on. However. The action is similar to that used in brisk walking. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and the time spent jumping should be increased as the fitness level improves.
or many other calisthenics. If strengthening exercises are included. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Although muscular endurance and strength are separate fitness components. and duration. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. One can move to various tempos while jogging or doing jumping jacks. they are closely related. Workouts can be done in a small space by diverse groups of varying fitness levels. challenging activity that combines exercise and rhythmic movements. If played vigorously each day. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. they may be an adequate substitute for lowlevel aerobic training. . hops. There is no prerequisite skill. intensity. the workout addresses every component of fitness. 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.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. In addition to cardiorespiratory fitness. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. but the reverse is not necessarily true. bodybuilding athletes need a high level of muscular endurance and strength. and it can be totally individualized to every fitness level by varying the frequency. jumps. Progressively working against resistance will produce gains in both of these components. Warm-up and cooldown stretches should be included in the aerobic workout. Because running increases endurance. it helps improve performance in racket sports. It is a motivating.
allowing you to lose weight faster. They are described here. To achieve a constant speed of movement. This requires the use of isokinetic machines. Muscle burns through fat faster. Isokinetic contraction causes the angle at the joint to change at a constant rate. But. With strength training. you don't have to be a body builder here. strength training is a very essential aspect of making sure that happens. Strength training is essential because it allows you to improve the way that your body works. for example.If you need to lose some weight. you also need to consider adding strength training to your workout. Force is produced with no change in the angle of the joint. They are able to be used easier. as when pushing against a wall. sit-ups.Strength Training Along with aerobic training. There are other resistance-training machines which. Now. isotonic. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. . Isotonic contraction causes a joint to move through a range of motion against a constant resistance. movements or even in accidents. Muscular Contractions Isometric. at 180 degrees per second. You don't have to have bulging muscles. too. you will be able to move flabby muscles and fat into lean muscles. you do want to develop lean muscles that are strong and therefore healthy. Muscles that are strong are less likely to become injured. Isometric contraction produces contraction but no movement. with less likelihood of being strained or hurt through your daily exercises. affect it by varying the resistance throughout the range of motion. while not precisely controlling the speed of movement. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. Common examples are push-ups. and the lifting of weights.
The nature of the eccentric contraction. Isotonic and isokinetic contractions have two specific phases . makes the muscle and connective tissue more susceptible to damage. the biceps are shortening. This greater overload. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. During the lowering phase of the curl the biceps are lengthening. it is important to know the following strength-training terms: Full range of motion. This is an eccentric (negative) contraction. however. In the concentric phase (shortening) the muscle contracts. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. on the upward phase of the biceps curl. For example. When a muscle is overloaded.the concentric or "positive" phase and the eccentric or "negative" phase. it adapts by becoming stronger. Each type of contraction has advantages and disadvantages. while in the eccentric phase (elongation) the muscle returns to its normal length. To obtain optimal gains. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. and each will result in strength gains if done properly. the muscle may be able to handle more of an overload eccentrically. To understand the principle of overload. Exercise a joint and its associated muscles through its complete . in return. whether by isometric. so there is more muscle soreness following eccentric work. may produce greater strength gains. or isokinetic contractions. Actually. As a result. This is a concentric (positive) contraction. isotonic.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. the overload must be applied thoughout the full range of motion.
Repetition When an exercise has progressed through one complete range of motion and back to the beginning. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Set This is a series of repetitions done without rest. When a muscle is overloaded by isometric. Similarly. 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. . The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. it adapts by becoming stronger. or isokinetic contractions. isotonic. A 10-RM is the maximum weight one can lift correctly 10 times.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. This is crucial to strength development. one repetition has been completed.
The weight should be heavy enough so that. the muscle must be overloaded. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. This weight is the 8-12 RM for that exercise. Although the greatest improvements seem to come from resistances of about 6-RM. . the weight selected should be heavier and the RM will also be different. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. an effective range is a 3-7 RM. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM.) A better and easier method is the repetition maximum (RM) method. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. For a muscle to increase in strength. The weight should also not be too heavy. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. multiply 200 pounds by 70 percent [200 X 0.70 = 140 pounds] to get 70 percent of the 1 -RM. This weight is the 3-7 RM for that exercise. the resistance is too great and should be reduced. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. and variety.Principles of Muscular Training To have a good exercise program. specificity. For example. to achieve enough overload. The exerciser finds and uses that weight which lets him do the correct number of repetitions. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. OVERLOAD The overload principle is the basis for all exercise training programs. balance. regularity. For example. (For example. progression. However. the seven principles of exercise must be applied to all muscular endurance and strength training. to develop both muscle endurance and strength. If one cannot do at least three repetitions of an exercise. These principles are overload. if a athlete's 1 -RM is 200 pounds. after doing from 8 to 12 repetitions. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. In other words. recovery. he momentarily cannot correctly do another repetition.
PROGRESSION When an overload is applied to a muscle.Increasing the number of sets. the greater the number of repetitions per set. An overload may be achieved by any of the following methods: . . the athlete must always strive to overload his muscles.Reducing the rest time between sets. With continued training. Whichever RM range is selected. (Good form is more important than the speed of movement. This is his 12+ repetition maximum (12+ RM). the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. his RM should be determined from an analysis of the critical tasks of his sport. there will be no further gains. When a athlete can correctly do the upper limit of repetitions for . However. . it adapts by becoming stronger and/or by improving its endurance. For example. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. .Increasing the resistance.Increasing the speed of movement in the concentric phase. gains in muscular endurance will be greater than when using a 15-RM weight.Using any combination of the above. when an athlete trains with a 25-RM weight. The key to overloading a muscle is to make that muscle exercise harder than it normally does. but the gain in strength will not be as great. If the workload is not progressively increased to keep pace with newly won strength. the greater will be the improvement in muscle endurance and the smaller the gains in strength. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. To develop muscular endurance. most athletes will benefit most from a resistance training program with an 8-12 RM.Increasing the number of repetitions per set.) .Athletes who are just beginning a resistance-training program should not start with heavy weights. . To optimize a athlete's performance.
For example. the principle of regularity is violated and gains in strength are minimal. he feels the muscles on each side of the joints where motion occurs. REGULARITY Exercise must be done regularly to produce a training effect. These groups can be identified by doing a simple assessment. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. To improve his muscular endurance and strength.the set without reaching muscle failure. He then should increase the weight by about 5 percent but no more than 10 percent. this upper limit should be 12 repetitions. the athlete must do resistance movements that are as similar as possible to those of doing the task. then increases the resistance by no more than 10 percent. but when different muscle groups are exercised at each workout. He should continue with that weight until he can do 12 repetitions correctly. but three workouts per week are best for optimal gains. In this way. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. if his goal is to do three sets of eight repetitions of an exercise. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. at the same time. He continues to work with that weight until he can complete all eight repetitions in each set. RECOVERY .12 RM). A athlete can work out three times a week. he ensures maximum carryover value to his chosen sports. The athlete slowly does work-related movements he wants to improve and. For most athletes. Exercise must be done regularly to produce a training effect. The principle of regularity also applies to the exercises for individual muscle groups. strength training for the identified muscle(s) will be beneficial. in a given task. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. In a multi-set routine. if his plan is to do 12 repetitions in the bench press. Sporadic exercise may do more harm than good. If the athlete's performance of a task is not adequate or if he wishes to improve. it is usually time to increase the resistance.
at this level. The chest. the upper back and the thighs. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. Wednesday. in part. the arms. This is because when you train the primary muscle groups you also train the secondary ones. There should be at least a 48-hour recovery period between workouts for the same muscle groups. but they should allow at least one days recovery and between workout days. For example. Strength training can be done every day only if the exercised muscle groups are rotated. For beginners. the primary muscle groups should always be trained first in the workout. the recovery time between sets should be 30 to 180 seconds. There are also secondary muscle groups. Thursday. It's important to note that when training the primary muscle groups. I recommend that you remain at this level for at least three months. and Friday and the upper body muscles on Tuesday. . you will be training your shoulders and arms to some extent as well as the chest.There should be at least a 48-hour recovery period between workouts for the same muscle group. you may train your legs. MUSCLE GROUPS There are three main muscle groups. Sample workout routines are provided for someone at this level of training. then you simply repeat the sequence once again. The muscles must be allowed sufficient recovery time to adapt. you're also training secondary muscle groups at the same time. 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. So for example. Someone at beginners level should work out all three main muscle groups. The recovery time between different exercises and sets depends. you begin training different sections of your body in each workout. Recovery is also important within a workout. on the intensity of the workout. When exercising in this fasion. Beyond this basic level of training. so that the same muscle or muscle group is not exercised on consecutive days. and it's okay to work out all three muscle groups in each workout. For example. You can move on to a four day routine. Following this you would have a day off. Consecutive days of hard resistance training for the same muscle group can be detrimental. the legs can be trained with weights on Monday. Normally. and it is possible to have more than one day off or to put the rest days in between which ever days suit.the neck and the midsection. and Saturday. the legs. when doing bench press.
But training at this level is not recommended for basic or intermediate level athletes. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. I have seen this happen many many time's. . in turn. The latissimus dorsi muscles will not be overloaded and. reduce the risk of injury. If you do use too much weight. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. BALANCE When developing a strength training program. If curls are done first. then the smaller muscIes. It is important to do exercises that work all the major muscle groups in both the upper and lower body. as a result. As a result. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. Personally. When you are ready for a day off. or pushing.Beyond the four-day routine are five and six day routines. for example then the following day. followed by the muscles of the upper back and chest. For this reason. follow an overhead press with a lat pull-down exercise. When planning a training session. It's always important to judge by the feeling in your muscles and your general energy level. 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. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. movement. There's little point in exercising at all if you only intend to do it for three months. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. 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. For example. For example. they may not benefit very much from the workout. If you go for a run on one day. Activating one muscle results in a pulling motion. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. This technique helps ensure good strength balance between opposing muscle groups which may. while activating the opposing muscle results in the opposite. Most muscles are organized into opposing pairs. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). Examples of these workouts are given later. do not hesitate to take a rest and spend some time recuperating. Sequence the program to exercise the larger muscle groups first. you can train your upper body. Split routines can also be used to integrate cardio training with weight training.
Also. and altering the volume and intensity are good ways to add variety. As a general rule. 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. There are also other factors to consider. improvement will occur. and phases of conditioning. abdominal. changing the exercises. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. he can switch to partner-resisted exercises or another form of resistance training. A poorly designed strength. The weight lifter should always do weight training with a partner. A natural tendency in strength training is to see how much weight one can lift. as this can cause dizziness and even loss of consciousness. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. both should know how to use the equipment and the proper spotting technique for each exercise. Using different equipment. for variety or due to necessity (for example. he can do squats with a barbell instead of leg presses on a weight machine. As long as all muscle groups are exercised at the proper intensity. However. Lifting too much weight forces a compromise in form and may lead to injury. and they may also produce better results. who can observe his performance as he exercises. safety. low back.then the arms. To ensure safety and the best results.training program can be very boring. The athlete should periodically substitute different exercises for a given muscle group(s). Correct breathing is another safety factor in strength training. Each athlete must understand how to do each lift correctly before he starts his strength training program. For example. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. or spotter. and neck. when in the field). The athlete should never hold his breath. Breathing should be constant during exercise. exercise selection. namely. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy.
Usually eight wellchosen exercises will serve as a good starting point. especially beginners. most of the exercises in the program should be "multi-joint" exercises. This will help him train a greater number of muscles in a given time. however. only involves the elbow joint. Also. For example.the floor. the pull-down exercise produces motion at both the shoulder and elbow joints. 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. Power lifting is probably safer than an Olympic lifting. shoulders. and so forth. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. For example. increasing strength is only secondary to someone that is serious about body building. On the other hand. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. The exercise should provide movement at more than one joint. For most people. only works the arm flexor muscles. EXERCISE SELECTION When beginning a resistance-training program. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. 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. The concentration curl. low back. and not for . but are good for developing strength. an exercise like concentration curls for the biceps muscles of the upper arm. These exercises will be detailed in a following section. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. although an effective exercise. They should include those for the muscles of the leg.
and maintenance. Also less rest is taken between sets during the workout. because the beginner must concentrate at first on learning the proper form for each exercise. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. conditioning. H. During this phase. Power lifting exercises will also be explained in detail in their own section. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. If he can do only seven repetitions of an exercise. Circuit training is done with lighter weights. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. he should increase the weight until he can again do only 8 to 12 repetitions. By the end of the second week (4 to 6 workouts).any traditional reason. P. and ligaments. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. the weight must be reduced. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. if he can do more than 12. the weight should be increased. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. When he can do more than 12 repetitions of any exercise. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Several different circuit training routines will be given in this book. This is very important. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. A training is one particular form of circuit training. During the second week. joints. and with higher repetitions usually between 12 and 20 reps. . he should use progressively heavier weights.
As with aerobic training. 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. The maintenance phase should be continued throughout his career and. 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. recovery period. . This process continues indefinitely. It does not hold back the more capable performer by restricting the number of repetitions he may do. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. one can maintain them by training the major muscle groups properly one or two times a week. Instead. a second. As time goes on and he progresses. is required to reach and maintain peak fitness levels. Maintenance Phase Once the athlete reaches a high level of fitness. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. Three sets per exercise is the maximum most athletes will ever need to do. 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. he does not need to do more than one set per exercise. ideally. Although training three times a week for muscle endurance and strength gives the best results. set of that exercise is done in an equal or lesser time period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. and so on. third. As long as he continues to progress and get stronger. unlike exercises performed in cadence or for a specific number of repetitions. the maintenance phase is used to maintain that level. throughout his life. The use of timed sets. The emphasis in this phase is no longer on progression but on retention.This usually involves an increase in weight of about five percent. After an appropriate period of rest. The exercise period. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. however. If he stops making progress with one set of 8 to 12 repetitions per exercise. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. More frequent training.
At the same time. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. wide-hand. those muscle groups worked by the sit-up or pushup event. Thus. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. Below.Timed sets can be applied to improving athlete's sit-up and push-up performance. and so forth) can be done. a training regimen which exercises all be developed and followed. abdominal curls. several of these will be given. here is a very time-efficient way of conducting push-up/sit-up improvement. the best procedure to follow when doing a resistance exercise is as follows. a muscle endurance or strength training workout should not be designed to work exclusively. and to be assured that all emergencies can be met. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. This is because the muscles worked by those two exercises will already be pre-exhausted. by decreasing any rest period between timed sets. When . This is done by lengthening the time period of any or all timed sets. as a general rule. by increasing the number of timed sets performed. 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. This having been said. abdominal twists. For this reason. close-hand. First. and so forth) and sit-ups (regular. As the athletes' levels of fitness improve. This ensures continued gains and minimizes boredom. 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. Following this sequence ensures that all major muscles are worked. feet-elevated. Then. the difficulty of the activity can be increased. or by any combination of these. do timed sets to improve push-up and sit-up performance. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. different types of push-ups (regular. perform a workout to strengthen all of the body's major muscles. when a athlete performs a workout geared to develop muscle endurance and strength.5 minutes. and vice versa. To add variety and increase the overall effectiveness of the activity. In this way. To meet this goal. or give priority to. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. Thus.
This program also includes exercises to strengthen the neck muscles. major muscle groups. and their primary action. However. an athlete may reach temporary muscle failure at any time before the set is over. In the same way. as in any endeavor. The beginning weight-training program will work most of the important.performing this type of workout. or vice versa. several timed sets of push-ups can be done followed by several sets of situps. balanced workout. because of the nature of the situp. athletes must set goals for themselves. where they are located. this program may overwork some muscle groups. the times listed in the chart above may prove to be too long or too short for some athletes. pay attention to how the athletes are responding. To ensure a good. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. Major Muscle Groups In designing a workout it is important to know the major muscle groups.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. This applies when doing each timed set. he should immediately drop to his knees and continue doing modified push-ups on his knees. If this happens. For example. and biceps curl. For example. Finally. 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. The exercises should be done in the order presented. When using timed sets for push-up and sit-up improvement. rest intervals must be placed between timed sets. With this approach. It is a good program for beginners and for those whose time is limited. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. graphic 3-6@@@@@@ . for the beginner. athletes can before doing the other. for the more advanced lifter. Thus. 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 make adjustments accordingly. It has some duplication with respect to the lat pulldown.
you'll want to increase this number over time to at least 30 minutes per day three times per week. or with the correct equipment training alone is OK too. lurch. You'll enjoy it and you'll see improvement in the tone of your body quickly. This can cause serious injury. Accelerate the weight through the concentric phase of contraction. or arch the body. Perform all exercises through their full range of motion. Always breathe when lifting. Always use strict form. then the smaller ones.Here are some tips for exercising through strength training. and safety. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. and inhale during the eccentric (negative) phase. the intensity of the workout. Otherwise you can have a training partner to help with spotting. and more effectively. . • Consider working with a physical trainer. relaxed position (prestretched). This small investment of time and money will allow you to improve your overall muscle mass faster. Do not twist. This helps to increase motivation. Begin from a fully extended. lunge. With strength training. and return the weight to the starting position in a controlled manner during the eccentric phase. Exhale during the concentric (positive] phase of contraction. Exercise the large muscle groups first. 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. you should add in ten minutes per day three times per week at least. • Work with a low amount of weight first. • Change up the exercises that you do so that the process is easy and fun. 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. and end the concentric phase in a fully contracted position. Again.
the result is largely the same. but not more than 96 hours. sandbags. As with all training. . or partners. situps.Allow at least 48 hours of recovery between workouts. follow triceps extensions with biceps curls. Concentrating on weak areas is all right. Never increase the resistance used by more than 10 percent at a time. cool down. athletes should warm up. and single-leg squats are examples of exercises which use a person's body weight. and follow the principles of exercise previously outlined. pushups. Sandbag exercises are very effective in strength-training circuits. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Pull-ups. The weight of the bags can be varied depending on the amount of fill. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. The availability of facilities may vary. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Sandbags may seem unusual but have some advantages. For example. Train the whole body. safety is a critical factor. Although many towns have excellent strength-training facilities. not just specific areas. to let the body recover and help prevent over training and injury. it is unreasonable to expect that all folks can use them on a regular basis. to progressively overload his muscles. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Exercise Programs When developing strength programs for people. Alternate pulling and pushing exercises. Whether the training uses expensive machines. However. dips. three times a week. but the rest of the body must also be trained. there are limits to the type of training that can be done. They can improve an untrained athlete's level of strength. Ensure that every training program is balanced. the development of strength does not require expensive equipment. All that is required is for the athlete. Progress slowly.
the more effective they should become in providing the proper resistance for each exercise. Following are descriptions and illustrations of several PREs. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. It uses the force of gravity to oppose the force generated by muscles through contraction. This section will focus on weight training for body builders. the second half of each repetition as the exerciser returns to the starting position). 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. increased caloric intake. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Workouts are designed to focus on certain muscle categories. More than one exercise per muscle group may be used. the negative part of each exercise should take at least as long to complete as the positive part. weight training. Weight training uses a variety of specialized equipment designed to target specific muscle . Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. The speed of movement for PREs should always be slowand controlled. They must communicate with each other to ensure that neither too much nor too little resistance is applied. The longer the partners work together. and rest. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. As a general rule. and foods are consumed with the intention to build the body's metabolism and increase mass. It is achieved through muscle conditioning. Weight training develops both strength as well as the size of skeletal muscles.
we'll define some common exercises for clarification. The specific combination of reps. Most gyms offer the services of a personal trainer that comes with the membership fee. I find I can concentrate better working out by myself. and weight depends upon the desires of the body builder. 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. the overall tone of that muscle will grow over time. While they are not exactly the same. you risk muscle injury which could hinder your progress. sets. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Another form of weight training is resistance training.groups and movements. exercises. If you don't use good form in weight training. pulleys. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. You need to build up your strength and over-working your muscles can cause more harm than good. dumbbells. These trainers can suggest specific workouts for you to begin with. The basic principles of weight training are pretty much the same as those of strength training. When your muscles are resisting a weight. Equipment used in weight training include barbells. EXERCISES . Weight training is one type of strength training using weights as the primary force to build muscle mass. If you are a beginner at weight training. exercise types. It involves a manipulation of the numbers of reps. and weight moved to cause desired increases in strength. Some of your muscles might be naturally stronger than others. First. endurance. Some people refer to weight training as strength training. they are both similar to each other. If you want to undertake it yourself. you should not just "jump right in". Personally I have never used a personal trainer or even a training partner. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. or shape. Strength training focuses on increasing muscular strength and size. Different weights will give different types of resistance. sets. size. tempo. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Building up slowly allows muscles to develop appropriate strengths relative to each other.
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
Lower the bell to your upper chest or your chin depending on which is more comfortable for you. military raise. Keep your upper arms close to your head. Lock your legs and hips and keep your elbows in slightly under the bar. Stand with your legs about shoulder width apart and lift the barbell to your chest. Return to the starting position. side dumbell raise. Press the bar to arm's length over your head. If you are going to join a gym. shoulders military press. you will use a barbell. dumbell press. 2 dumbbells. front dumbell raise Standing Military Press For this exercise. This exercise can also be performed with dumbbells or seated on a weight bench. they will have many specialty machines that will work specific parts of your body. This can also be done with straight bar. The exercises listed above can be done either in a gym or in your home.Hold a barbell with hands a little closer together than shoulder width. Now that you know what exercises to do. . Employees at the gym can help you with proper use of the machines. Press bar overhead to arm's length. let's look at a couple of sample workouts. front barbell raise. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. seated or standing or with 2 dumbbells and your palms facing in. Lie on an incline bench and position your head at the top.
.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. keeping it close to your body. Pull the bar straight up towards your chin. Let the bar hang straight down in front of you. Keep your body and wrists straight.
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. Don't swing! Front Dumbbell Raise .
Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Then slowly lower them back down to your side again. lower the weight while simultaneously lifting the weight in your right hand. palms facing backward. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. .Stand with a dumbbell in each hand. but not quite locked. Make sure you are lifting the dumbbells up rather than swinging them up. so that both arms are in motion at the same time. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. controlled motion. Hold a dumbbell in each hand with your palms turned toward your body. Your feet should be about shoulder width apart. With a smooth. Don't lean forward while doing this either or you risk injury to your back.
After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. . Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Hold two dumbbells with your arms hanging at your sides. The dumbbell should end up roughly parallel with your torso. Concentrate on pulling your elbow back as far as it can go. Droop your shoulders down as far as possible. look straight ahead instead of at the floor so you can keep your back straight. Before starting. Reach down and pick up a dumbbell with your right hand. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Switch arms after one set. 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. 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.
bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Keep your head up and your back completely straight. or adapted for use without the machine. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. 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. Return slowly to the upper position. Bend at your waist with your legs locked. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Firmly grip the bar with your hands almost twice your shoulder width apart. This can also be done with your knees slightly bent. Once you reach the bottom position. until your upper body is parallel to the floor. You can put your heels on a 1 inch block to further work the quads. Keep your back as straight as possible and your chin up. Standing Calf Raises This can be done with a specific machine found in a gym. press the weight up back to the starting position. not your neck. This can also be done holding a barbell. Stiff Leg Barbell Place a barbell on your shoulders. You can also use a wider stance to work the inner quads even more. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. . Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.
Now. and lean forward slightly at the waist. Grasp the barbell with both hands with a wider than shoulder width grip. Your shoulders should be directly over your front foot. and straightening your leg.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . At this point. Lunges Place a barbell on your upper back. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. lowering your hips so your rear knee just clears the floor. or alternate legs for each rep. your thigh and lower leg form a right angle. Stand up straight. then switch legs and repeat. raise yourself by pushing your hips slightly forward and up toward the ceiling. 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. If you have difficulty lowering yourself down this far. Slowly bend your knees. Complete a full set. lower yourself until the knee of your front leg is bent 90 degrees.the higher the box. and your chest should be directly over the middle of your thigh. At this point. Mid Section . Return to the starting position. your knee should be directly over your toe. Keep your back tight and your chest out throughout the entire exercise. Position your right leg forward in a long stride. Pause briefly in this position. your shoulders should be directly over front foot. Lift your chest up and look straight ahead. Your foot should be far enough in front of you so that when you bend your right knee. then slowly straighten your legs and raise your body back up to a standing position. Keeping your front foot flat on the floor. Keep your opposite foot flat on the floor and point your toes forward. your hips should be sitting back. Keep your head and neck in line with your torso so that you are looking forward. Reach one foot back and place your toe on the box. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Place a barbell behind your head at the base of your neck. bend your knee (of your front leg). leading with your head and chest. sit your hips back (like you are going to sit in a chair). the more difficult the exercise.
place them three to four inches apart and point your toes inward so they touch. Begin to roll your shoulders off the floor.Crunches Lie flat on your back with your feet flat on the ground. Continue to push down as hard as you can with your lower back. Focus on slow. and your lower back should remain on the floor. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.don't cheat yourself by using momentum! Workout Routines Bulk Up . If you are resting your feet on a bench. controlled movement . or resting on a bench with your knees bent at a 90 degree angle. Your shoulders should come up off the floor only about four inches. Place your hands lightly on either side of your head keeping your elbows in.
Beginners. This can also be simple stretching exercises and deep breathing. you need to start out with some warm up exercises. two-steps-forward. begin with two sets of 10-12 reps each. If the word "damage" makes you flinch. Again.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. . because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. it's important to start out slow and not push yourself beyond your limits. repeated over and over on a weekly basis. Day 1 . don't worry. 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. With any workout. The reason is simple: as you get more experienced. You can progressively increase the amount of weight you lift as you get stronger. you learn to push your muscles harder and inflict more damage that takes longer to recover from.Upper Body For the following exercises. get sore but bounce back quicker since the muscular damage isn't as severe. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. It's a good thing for a bodybuilder to incur limited muscle damage. You should also have an appropriate cool down period after you are done working out. This can be simple stretching as you get your body ready to work. You can adapt it as needed to suit your workout goals. This is what bodybuilding is all about – a continuous cycle of one-step-back. you can work out more frequently than more advanced body builders. 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. on the other hand. A warm-up session prior to working out can not only help get your body ready for exercise. As a beginner. This plan is just a suggestion. but your mind will get prepared as well.
Lower Body and Abs Again.Upper Body Increase your sets to 3 doing 10 . 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 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. 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. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Rest Day 4 .• 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.12 reps each • Chin ups (get assistance if necessary) .
consider starting out with a two or three day plan.Back. it can still be effective. • 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 .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. Keep in mind that you won't get results as quickly with a fewer day workout. but if you need to start out slowly.• 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 . and Abs Do three sets of 12-15 reps each. Here is a sample three day workout. . Chest.Rest If a four day workout plan is too much for you. Day 1 .
your body can take advantage of that extra blood flow and work the muscles more efficiently. When you consume protein and carbohydrates prior to a workout.Biceps. Many people opt for a protein shake and a bowl of rice. . This is to make sure that you have enough energy to make it through your entire workout. but you can choose whatever foods you want to get what you need.• 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. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Legs and Shoulders Do three sets of 12-15 reps each. Triceps. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. 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. During training. By doing this. there is increased blood flow to the muscles.
and flexibility. Circuit training is a term associated with specific training routines. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Circuits can also be designed to concentrate on sports skills. The goal is to add weight until it's difficult to complete 8-12 reps. Circuits can promote fitness in a broad range of physical and motor fitness areas. This could be a little time on a treadmill or walking. you want to build your body. It describes calisthenic exercises for developing strength. and speed. 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. On the second set. These include cardio endurance. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. athletes' . If you find that it's just a bit too easy. Remember. This is to get the blood flowing through the muscles. endurance. coordination. Usually that's around a minute or two. try more weight. It's also a good idea to do your first set with very little weight.It's a good idea to keep track of your workouts and how many sets and reps you are doing. flexibility. 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. be sure to take note of how long it took you to get to that point. muscular endurance. Be sure and rest between sets to allow your body to adjust and recover. strength. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. add a little weight and do the exercise again. not lift weights. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit.
VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. . the free circuit requires little supervision. and sequence of stations. Almost any area can be used. circuits can be organized to exercise all the fitness components in a short period of time. it can provide both fun and a challenge to any athletes' physical and mental abilities. a specific length of time is set for each station.Keep the time for completion the same. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. number of stations. In addition. Free Circuit In a free circuit. These are discussed below.Increase the number of times athletes go through the circuit. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. Fixed Circuit In a fixed circuit. and any number of athletes can exercise for various lengths of time. At the same time. doing a fixed number of repetitions at each station. and no signal is given to move from one station to the next. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . and athletes rotate through the stations on command. Each has distinct advantages. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. the quality and number of the repetitions done should be monitored. athletes work at their own pace. The time is monitored with a stopwatch. Progress is measured by the time needed to complete a circuit. Aside from this. .Increase the time per station along with the number of repetitions. number of stations. . there is no set time for staying at each station. number of athletes. number of time. or any combination of these. These include the time. number of times the circuit is completed.common tasks. but increase the number of repetitions.
respectively. a circuit may have ten stations. Number of athletes If there are 10 stations and 40 athletes to be trained. exercising for 30 seconds at each station. the time at each station should always be the same to avoid confusion and help maintain control. For example. circuits to develop both strength and cr fitness may have as many as 20 stations. Number of Times a Circuit is Completed To achieve the desired training effect. slowdowns. For example. athletes may have to repeat the same circuit several times. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Another option is to have four rotations of the circuit. . and taking 15 seconds to move between stations. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. As athletes become better conditioned. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. the athletesm should be divided into 10 groups of four each. It is vital in a free circuit that no athlete stand around waiting for equipment. The whole workout takes less than 45 minutes including warm-up and cool-down. exercise periods may be increased to 30 seconds or longer for all three rotations. The exercise time at each station may be reduced to 20 seconds the second and third time through. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. When a fixed circuit is run. Having enough equipment reduces bottlenecks. in this instance a rope jumping station must have at least four jump ropes. athletes may run through the circuit three times. developing lower-body strength) needs as few as six to eight stations. Further. and poor results.Time One of the first things to consider is how long it should take to complete the circuit. A circuit geared for a limited objective (for example. After the warm-up. Each station must then be equipped to handle four athletes. On the other hand. Difficult exercises can be alternated with less difficult ones. Consider also the time it takes to move from one station to the next.
while muscular endurance work may be secondary. On the other hand. For example. in a circuit for strength training. After deciding how many stations to include.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. exercisers may follow . the designer must decide how to arrange them. he should not limit the circuit to only these activities. in a strength training circuit. The six steps below cover the most important pects of circuit development. 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. For example. increasing muscular strength may be the primary objective. grass drills. However. conditioning drills. calisthenics. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. and guerrilla drills described in this section. but it may have as many as 20. improving cardiorespiratory endurance may be the top priority. Imagination and fun are important elements in developing circuits that hold the interest of athletes. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). For example. He can choose from the exercises. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. the same muscle group should not be exercised at consecutive stations. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. Arrange the Stations A circuit usually has 8 to 12 stations.
instructions for the stations are written on the signs.the pushing motion of a bench press with the pulling motion of the seated row. 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. 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 choice of exercises for circuit training depends on the objectives of the circuit. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. each muscle has a chance to recover before it is used in another exercise. the number of stations. However. Another approach might be to alternate between upper and lower body exercises. By not exercising the same muscle group twice in a row. they may run laps or run between spread-out stations if space is available. The sketch should include the activity and length of time at each station. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. athletes may run five laps or for 20 to 40 seconds between stations. he may do this in several ways. In the gymnasium. If the designer wants to include running or jogging a certain distance between stations. In some cases. athletes can alternate hard exercises with easier ones. #########show exercises . If some exercises are harder than others. The choice of exercises depends on the objectives of the circuit. and all other useful information. The necessary equipment is placed at each station. Select the Training Sites Circuits may be conducted outdoors or indoors. spreading the stations too far apart may cause problems with control and supervision. Outdoors.
on the other hand. shouId not do the advanced exercises highly fit athletes can do. However. Poorly-coordinated athletes. because of predisposing conditions or injuries. Exercises such as the push-up. Calisthenics can be used to exercise most of the major muscle groups of the body. On the other hand.Calisthenics Calisthenics can be used to help develop coordination. and strength. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. These calisthenics are noted. without support. lunger. Although calisthenics have some value when included in a cardio circuit or when exercising to music. flexibility. For example. Cardio Vascular and muscular encurance. flexibility. Finally. With a slow cadence. however. knee bender. calisthenics such as the bend and reach. for the average athlete. and side-straddle hop can best be used in the warm-up and cooldown periods. Also. Nonetheless. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. parallel bar dip. SAFETY FACTORS While injury is always possible in any vigorous physical activity. and directions are provided below with respect to the actions and cadence. may find certain exercises less safe than others. some people. sit-up. the possibility of straining the lower back increases. such as trainees. for the average athlete who is of sound body. will derive the greatest benefit from many of these exercises. and chin-up/pull-up. use 80 counts per minute. The keys to avoiding injury while gaining training benefits are using correct form and intensity. few calisthenic exercises are really unsafe or dangerous. They can help develop coordination. use 50 counts per minute unless otherwise directed. However. a conditioned athlete may use multiple sets of flutter' kicks with good results. with the lower back properly supported. cardio and muscular endurance. athletes with low fitness levels. . Few exercises are inherently unsafe. squat bender. and strength. When doing exercises at a moderate cadence. Use good judgment before performing these exercises. following the directions written below will produce satisfactory results with a minimum risk of injury. flutter kicks are an excellent way to condition the hip flexor muscles. some of the calisthenics listed below may be done in cadence.
develops all the fitness components. a certain level of muscular strength is needed to do them safely. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. athletes should progressively train to build up to these exercises. if the Monday-Wednesday. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Using such exercises for unconditioned athletes increases the risk of injury and accident. and crab-walk exercises.The key to doing calisthenic exercises safely is to use common sense. The day after a "hard" training day. horizontal ladder.Friday (M-W-F) training objective is cardio vascular fitness. If this type of action is performed.resisted exercises followed by a slow run. Progression and Recovery Other important principles for avoiding injury are progression and recovery. not conditioning drills done to cadence. To ensure balance and regularity in the program. they should work them at a reduced intensity to minimize stress and permit recovery. Such a program has variety. However. Also. For example. ballistic (that is. if athletes are working the same muscle groups and/or fitness components. it minimizes injuries caused by overuse. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. athletes can do running at THR with some light calisthenics and stretching. This is especially true if someone has had a previous injury to the back. and follows the seven principles of exercise while. athletes can benefit from doing partner. wheelbarrow. progressive manner. Programs that try to do too much too soon invite problems. The following are key points for ensuring safety during stretching and calisthenic exercises: . These exercises are beneficial when the athlete is fit and he does them in a regular. should be used. at the same time. slow stretching exercises. Therefore. The best technique is to train alternate muscle groups and/or fitness components on different days. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. Some athletes complain of shoulder problems resulting from rope climbing.
Stretch slowly and without pain and unnatural stress to a joint. CALISTHENIC EXERCISES The following are some common calisthenic exercises. • If you can't leave the television. . take them with you. use only slow. You can even start doing these things at home. You get the exercise you need without missing your television program and time will fly by. use a stationary bike. 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. However. To make it even better.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. Visit your local recreational center or community center. ballistic (bouncy or jerky) stretching movements. . consider these easy and fun ways to get in the exercise that you need. cooling down. Use static (slow and sustained) stretching for warming up. which will make the process easier and even more enjoyable. Start by working in exercise through aerobics and strength training into your day. ride the bike. if done. . During your favorite show. you need to give it the physical movement that it needs. 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. Your Overall Body Fitness Plan To improve the physical fitness of your body. This means feeding it the right regimen of movements.. too. If you can't leave the kids. • Do it with a pattern.A combination of spinal rotation and bending should generally be avoided. controlled movements with little or no extra weight.
A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. People with poor flexibility who try to stretch as far as others may injure themselves. It will make all of the difference in how effective it is for you. Because people differ somewhat anatomically. Your overall body fitness means exercise and movement. Flexibility is a component of physical fitness. tests can be used to assess flexibility in the hamstring and low-back areas. to loss of flexibility. Yet. For many it's a great stress relief and it can be a lot of fun.• Do sports and other physical activities that you enjoy. 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. Flexibility is the range of movement of a joint or series of joints and their associated muscles. but it should cause some discomfort because the muscles are being stretched beyond their normal length. It involves the ability to move a part of the body through the full range of motion allowed by normal. Swimming. . When you begin to add these into your day. you'll probably find every excuse not to do them. disease-free joints. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. Good flexibility can help an athlete accomplish such physical tasks as lifting. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. you will come to enjoy exercising. These areas are commonly susceptible to injury due. A simple toe-touch test can be used. climbing. loading. running. Stretching should not be painful. martial arts. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. comparing one person's flexibility with another's should not be done. in part. However. and physical work with greater efficiency and less risk of injury. Make it your goal to actually put together a workout that you enjoy. No one test can measure total-body flexibility. Developing and maintaining it are important parts of a fitness program.
requiring a long slow recovery process. These are described here and shown later in this section. but no pain. This is the tension you feel during stretching exercises. The longer a stretch is held. passive. To counter the reflex. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. Stretching Techniques Using good stretching techniques can improve flexibility.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). The athlete assumes each stretching position slowly until he feels tension or tightness. especially during a sudden or extreme change. the myotatic reflex causes it to tighten and attempt to shorten. When a muscle lengthens beyond a certain point. stretching must be slow and deliberate. Static stretching should not be painful. The reflex opposes changes in muscle length. it can be an obstacle to athletic development. the easier it is for the muscle to adapt to that length. Every muscle is subject to the myotatic reflex. This lets the lengthened muscles adjust to the stretch without causing injury. by limiting range of motion and preventing the body from hurting itself. and ballistic. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. You may weaken the muscle. This lengthens the muscles without causing a reflex contraction in the stretched muscles. When pain results from stretching. Set your stretching goals over a period of weeks or months. Without it. not days. for best results. and it prevents strains and tears. The athlete should feel slight discomfort. It is a safe and effective method for improving flexibility. . Although an important safety feature. proprioceptive neuromuscular facilitation (PNF). He should hold each stretch for ten seconds or longer. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. our muscles would be allowed to overextend and tear. There are four commonly recognized categories of stretching techniques: static. If you overstretch you can injure the muscle and end up decreasing your flexibility.
stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. jumping jacks etc. Safety Guidelines Stretching is only beneficial if done properly. Gently stretch to a point of tension and hold. bike riding. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. including one increasing your flexibility. such as a towel. . or rubber tubing. This produces a safe stretch through a range of motion he could not achieve without help. • Devote several minutes to stretching three to five days a week. and with proper form to avoid injury.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. 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. • Don't bounce or jerk when you stretch. for five to ten minutes before stretching to warm up the body. BALLISTIC STRETCHING Ballistic. it often forces a muscle to stretch too far and may result in an injury. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. to help him stretch. Individuals and units should not use ballistic stretching. • Complete a large muscle warm-up such as brisk walking. Other key points include: • Consult your doctor before starting any exercise program. or dynamic. Bouncing causes the muscles to tighten and increases the risk of injury. Stretch gradually. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Although this method may improve flexibility. and as part of a warm up for any athletic activity. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. pole.
circulation. it took years to get tight. assumed slowly and gradually. • Don't overstretch. • If you're a beginner. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. . stop immediately and consult your health care provider. Type: Use static stretches. 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. not pain. blood pressure. This causes a gradual increase in the heart rate. then stretch further and hold that new position for 20-30 seconds. FITT Factors You should include stretching exercises in all of your workouts. The following FITT factors apply when developing a flexibility program. start slow & don't over do it. as well as passive stretching and/or PNF stretching. Remember. Be patient. A mild sensation of pulling should be felt in the target area.Slow joggin-in-place or walking for one to two minutes. Frequency: Do flexibility exercises daily. allow some time to see results. • Hold the furthest point of any stretch for a few seconds. breathe normally and deeply with a feeling of relaxing the body. Do them during the cooldown to help maintain flexibility.• Don't hold your breath. • Hold each stretch with a feeling of lengthening the targeted muscles. If you do. . Stop if you feel any pain. A recommended sequence of warmup activities follows. Athletes should do these for five to seven minutes before vigorous exercise . Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . and increases the temperature of the active muscles.
Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. The warm-up increases the flow of blood to the muscles and tendons. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. static stretching of the muscles to be used during the upcoming activity. This helps prepare the neuromuscular pathways. .Slow.Do not stop suddenly after vigorous exercise. Hold each stretch position for 10 to 15 seconds.. Work each major joint for 5 to 10 seconds. . After running. The following information explains the importance of cooling down and how to do it correctly.Slow joint rotation exercises (for example. 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. as this can be very dangerous. for example. as described in another section. one should walk for one to two minutes. and stretching exercises should be a major part of both. thereby reducing blood flow to the heart and brain.Calisthenic exerciese. . knee/ankle rotations) to gradually increase the joint's range of motion. . . thus helping reduce the risk of injury. For example.Slowly mimic the activities to be performed. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. and do not bounce or bob. to increase the intensity level before the activity or conditioning period. arm circles. 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. Stopping exercise suddenly can cause blood to pool in the muscles.
Athletes who are overweight should follow a fat loss program. ligments. However.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. The following exercises should be performed slowly. You may also work on it at home. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Rotation Exercises Rotation exercises are used to gently stretch the tendons. if possible. This may provide better movement and less friction in the joint. There are also height to weight and circumference ratio's but these are the least accurate. this method is very time-consuming and expensive and usually done only at hospitals and universities.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. . . Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. The muscles are warm from activity and can possibly be overstretched to the point of injury. A more accurate way to determine body composition is by hydrostatic or underwater weighing. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Stretching is one form of exercise that takes very little time relative to the benefits gained.. Such programs include sensible diet and exercise regimens. Use partner-assisted or PNF techniques. Be careful not to overstretch.
But. troublesome. gender. and height. You can do it even when you are in too much of a rush and don't have time. We aren't talking about a diet that you will go on to lose weight and then come off of later. Poor choices like a lunch of soda. with all of the comfort that you want and need. which is best accomplished by a combination of eating less and exercising more. . Think of your diet as being free. Losing one to two pounds a week is a realistic goal. Don't think about a diet that's taxing. it's time to starting making some changes to your lifestyle. only a small percentage of their total body mass may be fat. we aren't talking about a diet to lose weight. People always want to know if a particular food is good or bad for them. Yet. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. If you exceed the weight listed for your height. This exercise program meets the requirement to be physically active everyday. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. here. If you don't fall into the well-muscled category.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. What you need to accomplish through a diet is to train your body to eat healthily. open. limiting or boring. However. not a temporary thing but a permanent thing. And. You Are What You Eat. chips. Take a look at the weight allowed for your height as shown in Table 1. full of taste and adventure. you may not necessary be over fat. You need a diet that is actually a way of eating. too. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. dieting is something that is simple to do healthily even if you can't live without certain foods. Too many bad choices over time can accumulate into a poor diet. you can do it with lots of favors that you AND your children will enjoy. 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. No single food choice is necessarily a bad choice. Although that sounds even worse.
What's Healthy? The foods that you need play a significant role on your health. your body can become ill faster and with greater intensity. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. 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. and sugars that can cause you health issues. They provide antioxidants to a high level that helps to heal your body. • Without nutrition. • Whole grains are also an important product of a healthy diet. your heart rate increases to unhealthy levels. In the way of your body. and they are very low in calories meaning you can eat more. They don't cause you to gain weight like others. it won't perform the right way. • Your body does not heal as quickly from injury. • Fruits are sweet so they can solve the sweet tooth. improve your physical fitness from the inside to the out. If you don't give it quality food. whole grains give you so much more health. • Your blood pressure rises. 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. healthy food is just as important. fats. But. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. If you consume the wrong foods all of the time. . Unlike "white" foods. 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. your body will not be able to perform as well as if you gave it the highest quality foods. All sorts of problems arise from not eating a healthy diet of food. • You are more prone to limitations physically as well as mentally.
You need protein but you shouldn't want to get it from fatty meats. too. Spend one or two days recording the foods that you eat in an average day on a piece of paper. improving these five areas is all you need to do. too. All foods and drinks should be noted! . 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. The average person should consume about 1800 to 2000 calories per day. you're eating less and that you aren't getting as many calories from other liquids. 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. 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. The good news is that you don't often need a lot of work to make them happen. If you are dieting and need to lose weight. The body goes into dehydration mode. If you don't do anything else. Consuming enough water means that you'll system is hydrated. What do you eat for breakfast. you need to take into consideration the location that you are right now. Those that do not get enough fluids end up having a body that retains water rather than having less. • Meats are important parts of the diet. In addition. Dieting To Lose Weight Finally. causing you to keep in all that you can. take note of how a normal day or week goes for you.• Water intake is also important. Your doctor may have additional or different recommendations for your health. 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. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. you need to reduce this amount to at 1500 to 1600 calories per day. He or she may recommend a diet that is different for your specific health issues. 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. Where Are You Now? When it comes to improving your diet fitness.
you can find ways to get much of the same taste without a lot of the calories. sour cream and butter just because you love the taste. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . anxious. For most people this is as simple as tracking what they eat over the period of a few days to a week. Figure out how many calories you are consuming in an average day. If you love your mashed potatoes loaded with gravy. Next. are you connected with that big slice of apple pie because it was your favorite growing up. For example. 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. If you just love the taste. though. If you need apple pie to feel safe. 3. you need to address this emotional problem.2. Being honest with yourself is important. 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. that's a different story. you may have an emotional attachment to the foods. For example. 4. sugars and calories in general. there are several key things for you to address. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. determine if there is a better way for you to get the foods that you like. find out why it is that you can't give them up. How often did you eat without actually being hungry but being instead bored. 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. they aren't all bad! First. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Look at your list of foods and see how many of them are high in transaturated fats. Don't worry.
For example. If you don't know you should talk to your doctor about this. and therefore you can improve your health overall. There are certain times in life that foods become prime suspects to leading to health risks.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. That's exactly what you need to strive for here. One limit to this is when the food itself is detrimental to your health condition. We've already talked about what foods you need to eat for a healthy diet. 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. limiting diet that's going to make your taste buds go permanently bland is up next. You should know what types of foods you can not eat. here is comes. if you give it a try you may find that you like these foods better than you do the high fat. your diet fitness can threaten your life through disease and even early death. high cholesterol foods that you currently are eating. 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. . Here are several key areas to make changes and exactly how you should make them. Indeed you may want that slice of apple pie. This section of our book is long for a reason. Food isn't worth the risk of your life. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. use it in a different way. But. remember moderation is the key factor in real diet fitness health. now you need to consider how you will make changes that you can actually live with. If you are a diabetic. Yet. 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. How Can You Improve? Okay. Don't fret about the foods you love. If you can not commit to making changes here. The awful. 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. instead of eating it every few days make it the reward that you get for a week of good eating.
Garlic is a great antioxidant for your heart too. Instead of using a lot of salt. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. In addition. 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. 1. For this. you are in a hurry and who has time to chop up vegetables? Well.Heart Health Improving your heart's health is essential. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. the more antioxidants are in it. replacing the vegetable oil in your diet with olive oil. try other flavor additions to your dishes. Yes. they help to remove toxins from your body which means a reduction in risks of cancer. The darker. richer and brighter the color is. You should try to consume at least 2 to 3 servings of fish per week. Antioxidants can help to transform your health. . there are reasons why an investment in a bit more time here can literally save your life. Or take a supplement of fish oil. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. there are various foods that can help you to improve your hearts health. eat lean cuts of meat. They can help to unclog your heart's arteries from cholesterol. in moderation can improve your health. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Consume more fish. For example. And. 2. Reducing the amount of sodium that you take in is also a key factor in improving health. A good way to know if they are in the foods that you are eating is to look at the color of the food. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. 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.
2. No boxed dinners. . or products that are placed in foods to keep them fresh and looking good. Replace white rice and pasta with whole grain. The trick you should follow. but replace at least part of it with ground turkey or pork. No food in one sitting should be a larger quantity than the size of your palm. milks. cholesterol. This single movement alone will improve your health considerably. is to visit your grocery store and walk around the outside aisles only as much as possible. chicken and pork over beef. Some of these preservatives can clog up your heart. It adds weight to your body and it causes all types of health risks later in life. Meats. butter or creams. Remember. Reduce portion sizes. 4. One good switch is with ground meats. The produce section is your friend filled with riches.Many foods that are pre-made contain high amounts of preservatives. eggs and other fresh products usually line the walls of the building. Don't reach for beef. Reduce the amount of fat. Remove soda from your diet. Learn to read labels so that they tell you what's in the foods you eat. 6. Look at labels. Look at your grains. unhealthy foods with foods that are better for you. 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 frozen entrees. Replace white bread with whole grain bread. we'll make it simpler for you. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. 3. To help you to not feel hungry. Try to look for ways to improve your current recipes through replacing butters. can lead to increased health risks for cancer and they put the pounds on. and sugars in the foods that you eat. Start looking for leaner cuts of meat. eat a bit slower. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. salts. meats that are high in saturated fat are clogging your heart. then. Visit the website of the American Heart Association to get heart healthy recipes. Eat more fruits and vegetables. Eat more fish. You won't notice the taste difference. Add one new recipe to your diet each week. Avoid the aisles and you'll improve your health overall. 5.
Remember. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Carbs Carbohydrates are the body's main source of glucose. you'll need a lot of different nutrients. they both look and feel full. convenience or habit. the foods you eat can make a huge difference in the effectiveness of your program. but that requires the breakdown of body protein from muscle. But food is very important in a body building program. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Food is a requirement to living and a healthy diet is an essential part of living a long life. then you need to consider a calorie reduction. Dropping just a small amount of weight means that you need to eat less and do more physically. while making changes at first is a challenge. When your muscles are filled with glycogen. Don't make sacrifices here for speed. Calories are tiny bits of energy that your body uses to perform work. To have enough energy to perform your workout. Glucose also provides energy for your brain and making blood in your body. Glycogen is the principal form of energy that is stored in muscles. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Food supplies us with calories. you will get into the habit and will eventually love the differences you have made. Many people don't pay enough attention to the types of food they eat. One of the most important would be carbohydrates. While you may love food. your body will start breaking down muscle tissue for glucose. If you're not eating enough carbohydrates.If you need to lose weight. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. . Glucose can be made from protein. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work.
Beans and oatmeal are two excellent sources of fiber. or muscle building. .typical simple carbs . Eat some simple carbs after your workout and eat more of them. oatmeal. For men. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Honey. sugar and refined foods such as white bread and white rice . however. That number will be the amount of grams that should be consumed daily. If you eat too many carbs in one sitting. Along with carbs. Breakfast is definitely the most important meal of the day. Focus on unprocessed complex carbs like sweet potatoes. The resulting insulin spike is a double edged sword. potatoes. After training. and besides your postworkout meal. If you have not been working out. the intake of simple carbs can stimulate fat storage. and aiding in muscle glycogen formation and growth. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. the amount of carbs that should be taken in by multiplying their body weight by three. it can prevent muscle catabolism while promoting anabolism. For example. Women multiply their body weight by two to get their carb gram intake. state. you must consume enough fiber in your diet. 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. Eat about 25% of your daily carbs at this meal. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. it is also the best time to load up on carbs. A high carb intake at your post training meal will have less chance of being stored as fat. whole grain breads. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. and brown rice. Divide your carb meals into six servings throughout the day.are digested quickly and easily. Blood sugar and muscle glycogen levels are low from your overnight fast. Your body must replenish these levels before stimulating the fat storing machinery in the body.
your carb intake should decrease. if your protein output exceeds intake you would have a negative nitrogen balance. For example. Protein Another important nutrient every body builder needs is plenty of protein. Amino acids are the building blocks of protein. You usually see this in people who are starving. or have a fever. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). you will want to rotate your carb intake. If you are needing to lose some fat along with building your muscles. if you consume more than you lose. and then increases insulin levels (ensuring no loss of muscle) on the final two days. and replacing tissues. and protein is retained in tissue as new muscle is added. The total carb intake is the same. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). nitrogen balance is an important concept to keep in mind when talking about proteins. injured. Watch out. Protein is involved in growing. repairing. or muscle building. . Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. then 50% more (900g) for the next two days. Your energy requirements will also decrease at this time. For body builders. you will be in an anabolic. Obviously. this is something that you want. try varying the volume of intake. so your body won't need as much. That is made possible because proteins are the basis for body structures. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. burned. Your body is degrading muscle and other body proteins. If you eat carbs late in the day. Eat 50% fewer carbs (300g) for two days.As your day wears on. then the standard 600g for the next two days. Protein intake exceeds output. state. This is not good because the opposite is now happening. On the other hand. Glucose molecules make up carbohydrates just like amino acids make up proteins. If you lose more nitrogen than you consume. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. This puts your body in what is called a catabolic state. your body will store them as fat and increase weight gain instead of muscle mass. your body will break down muscle tissue to get it.
Be aware of the amount of protein you are eating and make them work for you instead of against you. your body won't grow when it is in a catabolic state. Saturated fat is bad. you need to focus on the complete sources rather than those that are incomplete. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. steak. That way. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. you'll still need some fats in your diet. Fats are the main source of energy in the body. milk 2 T. 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. you'll need the amino acids in protein to work in your body. If you are dieting while body building.build muscle. Fats Yes. protein can do what it is supposed to do . and eggs. your body cannot break it down very well. catabolic means muscle loss. In body building contexts. To compensate. cooked 5 oz. would need to eat 200 grams of protein every day to put the body in an anabolic state. The key to fat intake is to stay away from bad fats and only eat the good fat. cooked broccoli 1 c. Because of the chemical composition of saturated fat.An anabolic state is when your body has a positive nitrogen balance. The general rule is to consume daily the same amount of grams in protein as your body weight. you'll need to eat more protein to counteract this effect. even when you are building the perfect body. These are the fats that contribute to heart disease and high cholesterol. While there are proteins in other foods. Fat combines with glucose for energy in order to spare the breakdown of protein. therefore. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. . roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. Many diets have you cutting back on fat and carbohydrate intake. concentrate on the complete sources of protein like meat. your protein intake should increase to 1 1/2 times your bodyweight. When calculating the amount of protein you are eating. but if you want to get ripped with your body building program. A 200 pound body builder. Ultimately. fish.
You should truly strive to eliminate all trans fats from your diet. 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. Fats keep the body insulated. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. At room temperature. saturated fats are hard and solid. and diabetes. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. They can reduce inflammation. Fats are actually an important part of any diet. as well as egg yolks.Saturated fats are commonly found in animal products such as meat. So basically. well. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. Elevated levels of LDL can clog arteries and cause heart disease. help prevent cancer growth. whole milk dairy products like milk and cheese. heart disease. Trans fats should also be avoided. fatigue. These fats are found naturally in foods like nuts and avocados. and improve brain function. joint pain. Because they reduce inflammation in the body. seafood. Unsaturated fats are easier for your body to break down. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. They are also more readily stored as body fat. so they should be limited. Trans fats cause an over activity in the immune system and are linked to stroke. Omega 3 Fatty Acids can actually help combat conditions such as depression. They play an important role in protecting the body's vital organs. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. fat. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. Unsaturated fats are in liquid form as in oils. maintain healthy hair and skin as well as providing a sense of fullness after meals. This type of fat is often used in commercially processed food because they are preserved longer. These fats are most often found in fish and can have some significant health advantages. and even Type 2 diabetes. .
As many know. you will want to pay close attention to the foods you are feeding your body. It has no nutritional value but it does contain high caloric content. . Alcohol contains nothing but empty calories. iron and potassium. Alcohol consumption also hurts muscle growth. you must be careful not to overdo on the fats. About a 1/2 cup is a good amount. There are several reasons why it does this. That includes alcohol as well. Not only will having a hangover lower your workout intensity. But when you are a body builder. • Use olive oil in salad dressings and when cooking • When baking. In fact. so when those levels are down. Because your cells aren't holding as much water. alcohol can have a detrimental effect on your progress. relaxation and growth including calcium. phosphorus. hydrated and even over hydrated muscles allows for a much higher anabolic environment. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Many people like a drink or two or even three to help them unwind and relax. it becomes much harder to build muscle. Having higher levels of testosterone can help with your workouts by making you more aggressive. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. 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. it dehydrates your muscle cells.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. instead of topping with chocolate or candies. it slows down your metabolism hindering your body's ability to process foods. Not only that. but drinking actually lowers protein synthesis by twenty percent. you will not be as intense in your lifting and weight training. For one. magnesium. 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. but alcohol lowers the amount of testosterone in your body and actually increases estrogen.
as it helps remove excess nitrogen. Without enough water. Soda. drinking water can actually help you shed excess water weight. If you're eating big to gain weight. and you should. thinking there's a shortage. urea (a toxic substance). so you're not getting the hydration you need. and water unlocks the power of those vitamins. The caffeine can increase fluid loss. some of the load is transferred to the liver. The liver metabolizes stored fat for energy. and ketones. This water is stored in extra cellular spaces. Contrary to popular belief. if you're training hard. Supplements like creatine work in part because it pulls water in muscle cells. but for body builders. begins hoarding it. the kidneys can't function properly. Water is good for you anyway. and tea don't count either. Water is part of every single metabolic process that the body undertakes. You can workout with the intensity of a professional. When water is in short supply. it can be especially important. you need plenty of water. Water is especially important when following a "high protein" diet. For body builders. your skin starts looking soft and puffy. coffee.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. • No regular soda! Diet is better for you anyway and doesn't contain sugar . it burns less fat. In other words. If the liver is doing some of the kidneys' work. If you're going to be using supplements in your body building program. creating an anabolic environment needed for muscle growth. When this happens. you won't be doing yourself any good. but if your diet stinks. Many vitamins are water soluble. you'll need much more. A good diet is essential to an effective body building program. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. water can help them work. then you need a basic mega-vitamin. For this to work properly. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. In addition. Use artificial sweeteners instead. Water flushes out toxins and other metabolic waste products from the body. the body. Plus. then you need even more water to help your kidneys do their work. water can actually reduce feelings of hunger.
• 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
Put the all spice. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. egg. or put toothpicks through them. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. cover and cook on low for 45 minutes. stir together mustard and garlic. Cover with tomatoes and liquid. Cover and cook over medium heat for 10-20 minutes. thawed and dried 1 egg lightly beaten 8 oz. Fish filets One 14 oz. Turn fish over. Can diced tomatoes w/ basil. Put a dollop of the mixture into each chicken breast. Serve. Top on whole wheat pasta or brown rice if desired. low fat ricotta cheese Salt & pepper to taste 4 boneless. Optional: Garnish with lemon slices. Tie the chicken breasts together with butchers twine. Ground Turkey Breast Sauce 1 lb. Pan Broiled Fish 1 lb. Serve over your favorite type of noodle. drained capers Paprika to taste Rinse fish and pat dry. In a separate bowl. spinach. Serve plain or over brown rice. garlic & oregano Arrange fish filets in a single layer in skillet. . Pour the spaghetti sauce in. low-calorie Dijon mustard 1 clove garlic. Add browned chicken. Bake at 350 degrees for 30-35 minutes. Arrange fish and zucchini in a single layer in a large pan. stirring occasionally.15 minutes. Drizzle with lemon juice. minced or pressed 2 tbsp. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Uncover and cook an additional 15 minutes. Broil on top rack for 5 minutes. Add the chopped onion and mushrooms. Serve. slice in half and flattened Combine the onion. spread with mustard/garlic mixture. or until the fish easily flakes with a fork. frozen spinach. and cheese mixture in a bowl. 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. skinless chicken breasts. salt and pepper in. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Sprinkle with paprika and capers.
or just use more egg whites. or over some brown rice. beans. 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. low fat mayonnaise 1 tbsp. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Eat plain or on a bed of pasta. Chop egg whites and add to medium bowl. mustard. Add tuna and sprinkle with seasoning. Add cheese if you like and let it melt after turning the burner off. Mix well and spread over bread. 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. Rice & Beans Cooked Shredded Chicken Breast 1/2 . You can eat this on some whole-wheat bread. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. combine all ingredients and stir until well-mixed. Fiery Chicken Deluxe . plain. and tuna. Microwave for approximately 1 minute when ready to serve.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add mayo. Chicken. Cook tuna to desired doneness. combine rice. Top with lettuce or spinach leaves and second slice of bread. Add tuna with an amount of Worcestershire Sauce that you like. Add barbeque sauce and stir together until well-coated. barbeque sauce In large bowl or Tupperware. Cook to desired texture. This is also good cold. black pepper.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. and chicken.
salt with chicken in a container and really roll the chicken breast around in the mix.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. Fresh bay scallops. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. 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. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Add parsley and lemon juice. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. rinsed and patted dry. minced 1 tsp. add the salt and pepper. Dried parsley Juice of 1/2 lemon 1 lb. then let it sit in the refrigerator for 3 . Place one slice of turkey bacon on each slice of chicken breast. Let it marinate for 25 minutes. and put the green beans in for 2 . Place one asparagus stick on the top and start rolling it. Give the asparagus a quick wash. Cut chicken into two to four thin slices.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed.10 hours (the longer. Heat wine in a medium skillet over medium heat. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Add garlic and sauté 1 minute. mustard and honey. cayenne pepper. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Snap off tough ends of asparagus and remove scales with vegetable peeler. the juicier it will be) This works best with a Foreman-style grill. Pre-heat. Makes 2-3 servings Garlic Roasted Vegetables . Put chicken slices in the container. depending on how thick you would like your roll to be. 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. or bake them for 25 minutes at 375 degrees. Once the roll is ready. Cover and cook 1 minute.
Salt and pepper to taste. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. julienne 1 cup dry white wine 1 tsp. broken into cloves and peeled 1 tbsp. celery. Combine with sunflower seeds. and place in mixing bowl. Spread a little chicken mixture on lettuce leaf and roll up tightly. drizzle with olive oil and stir to coat. fruit bits. Fold foil edges together. and pepper. Makes two servings Fish in Foil 1/2 lb. Top each piece of fish with tomato. boneless. peeled and quartered 6 shallots. and yogurt. chopped 1 tbsp. Serve immediately. chicken and fish. green onion. Chicken Salad Roll-ups 1 lb. drizzle with oil and stir to coat. or wrap roll-ups in plastic wrap for later use. julienne 1 carrot. sealing with a pleat. Combine all the vegetables into a tinfoil bag. Sprinkle each with wine. or 3 tbsp. Salt and pepper to taste. fresh. 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. chopped 1 green onion. skinless chicken. Great with meat. Drink. olive oil In the Oven: Preheat oven to 400 F. peeled and quartered 6 parsnips. halibut. Workout Energy Salad . zucchini.6 carrots. Cut two 12 in. Repeat until mixture is used up. and carrot. dried thyme. Place a piece of fish on each square of foil. Bake for 15 minutes. sunflower seeds 2 tbsp. square pieces of foil. On the Grill: Turn barbeque to medium. cooked 2 tbsp. Combine all the vegetables in roasting pan. Roast for about 1 hour 20 minutes or until tender. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Roast for about 30 minutes or until tender. dried fruit bits 1/8 cup celery. or 3 tbsp. peeled and cut into 6-8 wedges 1 large garlic bulb. chopped 4 small zucchini. herbs. dried rosemary. fresh 4 tbsp. peeled and halved 2 medium onions. cut in two pieces 1 tomato.
Weight control . Shake vigorously. combine lettuce. Muscle Density Broccoli Salad 1/2 pound cooked steak. and onion. Arrange salad on a bed of lettuce leaves. combine the vinegar. sliced 1/2 cup mushrooms. lemon juice. cooked and cut 1 stalk celery. Nutrition is very important when you are trying to build up muscle mass. 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. cut in strips 1 cup broccoli. mustard. celery. tomato. combine steak. and diabetes.1 cup lettuce.it's time to make the fitness connection In many cases fitness begins with weight reduction. sliced 1 green onion. 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. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. and pepper. torn into bite-sized pieces 1/3 cup spinach. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. In a screw-top jar. cooked and chopped 1 cup green beans. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. You don't necessarily have to be dieting. and pour over salad. torn into bite-sized pieces 1/3 cucumber. basil In a medium-sized salad bowl. high blood pressure. cucumber. The higher the fat. . avocado. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. and shake until thoroughly mixed for the salad dressing. parsley. broccoli. carrots. mushrooms. Aerobic fitness is related to an individual's body fat. In a screw-top jar. The spin-off is less likelihood of developing heart disease. yogurt. mushrooms. mix olive oil with lemon juice and herbs. sprouts. sliced Fresh parsley In large salad bowl. green beans. peeled and sliced 1/3 tomato. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. spinach. and sunflower seeds.
Enjoy the payoffs:. dehydration. b. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (4) Carry out the strategy. (1) Make a decision to lose weight and shape up. You can even lose weight while improving performance. 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 . headaches. unhealthy. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. exercise routine. (3) A sense of accomplishment. and so on). and too strict and will lead only to temporary weight loss. 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. (3) Develop a strategy (diet.a. Invest in yourself. Stay away from food fads they are usually boring.. Making nutrition work Improving your nutrition will increase your mileage in many ways. Compare the benefits of a sound nutrition with the consequences of crash diets. lifestyle changes. (1) A healthy appearance. (2) An improved self-image. (4) A feeling of pride.. (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)
Good cookin' for good lookin . poultry or fish without adding fat. bake. But if you plan your diet. however. For them trying to eat just a cookie. Cook meats on rack so that fat can drain off.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. . or simmer meat. (1) Use skim or lowfat milk in recipes when making puddings. Braise in covered pan on stove top or pan broil in a nonstick pan. The urge to eat the whole thing becomes too great. and diet according to your plan.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . Avoidance is one means of control. sauces. you can include a favorite high calorie food item as a special occasional treat.5 liter = 17 ounces .7 liter = 24 ounces . You have to make and follow your own rules according to your ability to control what you eat. Many people. and dry beans group. poultry. piece of candy. and add spices to enhance flavors. or sparerib is too tempting. The milk and cheese group. b. and baked products. have a particular food obsession that must be recognized. (3) Remove skin from chicken or turkey. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. soups. broil. fish. (2) Substitute plain. The meat.a memo to the cook for cutting calories during food preparation a. (2) Roast. (1) TRIM fat from meat.
Cut way back on regular salad dressings. (1) Steam. butter. remove the coating and eat only the meat. or bake vegetables. and margarine. Starchy foods are not fattening when consumed in moderate quantities. b. boil. or baked rather than fried potatoes. d. However. (3) Check ingredient labels for fat and sugar content. With a spoon or knife. skim or peel fat off and discard. (5) Have boiled. broil. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Some fruits may be broiled or heated with spices added for flavor. avoid those prepared in cream . most restaurants have them. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. schnitzel). Season with herbs and spices. steamed. Remove all the visible fat from the meat. c. c. (2) Go easy on sauces. (3) Try lemon juice or vinegar on salads. Avoid gravies. vinegar. (2) Avoid recipes for baked products that require large amounts of fat and sugar. or sour cream. butter. sauces. If the meat has been fried (southern style chicken. d. (1) Use less fat and sugar than called for in recipes. Substitute lower calorie ingredients.(4) Chill meat broth until fat turns light and solid on top. Check nutrition information label for total calories in each portion. The vegetable and fruit group. or lemon juice for your salad. The bread and cereal group. Dining tips a. and deep-fried food. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Request diet salad dressing.
. noodles. a few crackers or pretzels.) Food Calories 160 250 165 110 200 300 Educate your appetite a. . European beer. (1/2 cup) Hard liquor. sugar. Try a slice of lemon or lime in a glass of ice water. . Keep a food diary and monitor your own intake. c.sauces or deep-fried. For example. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. unsweetened sodas. (1) Eat S-L-O-W-L-Y (2) Consume less fat. USE SPARINGLY. 1/2 liter Cocktails. Carry individually packaged sugar substitutes to sweeten beverages. (3) Take smaller portions (4) Consume less sugar. Also. 12 oz. macaroni. 4. Alcohol calories American beer. f. e. gelatin.25 litre (8 oz. 11/2 oz. Avoid rich desserts. Low-calorie beverages. Always check your intake for balanced nutrition and total calories. honey. Plan your food intake and abide by your plan. pies. jelly. (8) Plan snacks. candy.) Sweet wine. jam. baked potatoes with a small amount of sour cream or margarine is a good choice. Lowfat milk is also a nutritious choice. or spaghetti are good potato substitutes. ice cream. regular soda. and other sweets. cookies.25 liter (8 oz. If you MUST have a snack. pastry. or delicious low-calorie raw vegetables. and mineral water add no calories to your diet. Follow these tips to lose weight and body fat. if you must. have fresh fruits. black coffee. b. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. jigger Dry wine. cakes. g. rice.6 oz.
d. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 160 French fries. Become aware of how many calories you're consuming.) 840 Coke. or sugared beverage. Each teaspoon supplies an additional 20 calories. 1 ounce package 180 Chocolate candy. 1/2 liter 250 Creamy salad dressing. 1 cup 223 Beer (European). (Each teaspoon supplies an additional 45 calories).a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 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. Lower in sugar. soda. 1/4 cup 340 Salted nuts: Peanuts. creamed. b. 2 scoops 200 Potato or corn chips. Weight control . 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1 ounce 150 Grapefruit or orange juice. 25 nuts 252 Mixed. 2 tbs 170 Cashews. Lower in fat. 12 ozs.especially in snack foods. 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.
or Gosh. or discouragement. . think of it as something you have chosen to do. Don't be angry that you have to lose weight. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. big bones. If you're serious about losing weight. anger. or I can still workout OK. 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. 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.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. This is important if you plan on being successful at losing weight. or Everyone in my family is big it's hereditary. beef bologna 237 Lean ham 103 1 oz. Make up your mind to control food instead of letting food control you. it will be easy to give up these typical excuses. I haven't weighed 180 pounds since I was 15 years old.3 oz. Occupy your time with other activities not related to food. You may be a good athlete now. Try not to be food centered. Dieting is up to you if you are willing to try. Get motivated. loneliness. so why lose weight? b. but you want to strive to be the best. Forget those old excuses: But I've got a large frame you know. cream cheese 106 1 oz. c.
You should consume at least 6-11 servings daily from the base of the pyramid. Rice. For best results. e. enjoy flavors. Your body is adjusting to your new eating habits and changes are taking place. Stick with it! f. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. . rice. To make sure you get all the nutrients and other substances you need for health. Eating plenty of whole grains. pause halfway through meals and don't stuff yourself. and oats) should form the foundation of a nutritious diet. in preparation. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. so choose a variety of whole and enriched grains. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. slow down. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. and Pasta Group: Foods made from grains (wheat. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). g.d. unless fat is added in processing. Remember all the work it took to get you to your desired weight. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Choose the recommended number of daily servings from each of the five major food groups. Make your meals last longer. Cereals. or at the table. minerals. Breads. and other substances that are important for good health. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. No single food can supply all the nutrients in the amounts you need. i. remember. Construct new habit patterns. Make meals as pleasant as possible even if you are cutting down on what you eat. and different whole grain foods differ in nutrient content. Don't let this be wasted effort. Different foods contain different nutrients and other healthful substances. Grain products are low in fat. Don't cheat. h. You are always responsible for what you are eating. overeating hurts no one but yourself. They provide vitamins. carbohydrates (starch and dietary fiber).
A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A 1/2 cup of fruit is about the same size as a tennis ball. such as cucumbers. whole grain breads and rice. spinach. and celery are mostly fiber and water with very little calories. A 1/2 cup of vegetables is about the size of a tennis ball. bananas. A 3/4 cup of fruit juice equals one serving. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. kiwi. Fruit Group: The fruit group. cauliflower. and dried fruit. and most people eat more. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. Two to four servings of fruits are recommended each day. Brussels sprouts. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. iceberg lettuce. you should strive for 3-5 servings per day from this group. To ensure that you get essential vitamins and minerals. low fat bagels (pumpernickel. To maximize the vitamin and mineral content of your vegetables. One cup of leafy raw vegetables is also a serving size. oat bran. tomatoes. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. and stoned wheat and whole grain crackers. or pasta is about the same size as your fist.Consuming the recommended daily intake is not difficult if you understand serving sizes. A 3/4 cup of vegetable juice also constitutes a serving from this group. the more likely it is to have large amounts of vitamins and minerals. whole wheat). don't overcook. Choose dark green. or wok only until tender crisp. The best choices from this food group are bran cereals. A serving size of raw or cooked vegetables is only 1/2 cup. collards. If you choose fruit juice. Other good choices are citrus fruits. whole grain muffins (bran. Vegetables are nature's vitamins. or minerals. vitamins. in addition to providing vitamins and minerals. A 1/2 cup of cooked rice. green peppers. or winter squash are the best choices. carrots. rye. steamer. and yellow vegetables. The lighter colored vegetables. also provides fiber. Broccoli. The darker the vegetable. Breakfast is a good opportunity to eat some fruit. or a 1/2 cup of chopped. Cook in a microwave. canned. Juice that you can see through . which is much smaller than the regular salad served with a restaurant dinner. corn and oat bran). strawberries. orange. cantaloupe. or cooked fruit. cereal.
Many no-fat or low-fat dairy products are available. or prune juice). Like the milk group. water. The recommended number of servings per day for this group is 2-3. or 1/3 cup of nuts. can also contain a large amount of fat. or grilling. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. Foods from this group are still an important part of a performance diet. Fats. Dry Beans. and minerals. and Cheese Group: These dairy products are a great source of protein. Most people are at one extreme or the other by consuming too much or not enough from this group. this group can contain large amounts of fat as well. peach nectar. Meat. A serving size of cooked fish. frying food in fat (cooking oil) once in a while is all right. However. Oils. lentil soup. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. minerals. 1 ounce of cheese is about the size of four dice. peanut butter. however. they are referred to as empty calories. and yogurt. and is easily attainable. This means that they provide nothing to the body except calories. or 2 ounces of processed cheese (American) is considered a serving size. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). so you may not get your daily requirement for the essential nutrients. Poultry. fiber. Eggs. Fish. and yogurt. and minerals (fortified by law) especially calcium and riboflavin. or protein.(apple. sour cream. Sweets add taste and flavor. Top choices are 1% or skim milk. One cup of milk or yogurt. including cheese. it does not mean that you should never eat these items. For example. a 2 1/2 ounce soyburger. chicken. and beans. The serving sizes typically consumed greatly exceed the nutritional requirement. Yogurt. For this reason. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). low-fat cheese. The milk group. grape. Quick and easy choices include canned tuna. a 1/2 cup of natural cheese (Cheddar or Swiss). 2 tablespoons of peanut butter. 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. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. no vitamins. . A better food preparation choice is baking. vitamins. however. vitamins. roasting. which can't be made by the body. Milk. milk. 1 egg. poultry. a 1/2 cup of cooked dry beans. Two to three servings from this group are required each day. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. Most fats and sugars are nutrient poor.
but most people still eat too much saturated fat. choose small portions of foods. If you choose fish. An apple is a better choice than applesauce. Some kinds of fat. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. For example. molasses. E. or a favorite dessert. CHOOSE SENSIBLY The carbohydrates. Sometimes extra sugars are added to low-fat muffins or desserts. 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. In contrast. A baked potato is a better choice than mashed potatoes. ask that it be grilled rather than fried. which is a better choice than apple juice. notice that many of the meals and snacks you eat contain items from several food groups. When eating out. These foods include high-fat dairy products (like cheese. which is a better choice than apple pie. especially saturated fats. and proteins in food supply energy. poultry. and sodium. fiber. Eating lots of fat of any type can provide excess calories. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. walnuts. turkey from the meat and beans group. 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. increase the risk for coronary heart disease by raising the blood cholesterol. a sandwich may provide bread from the grains group. which is measured in calories. Your pattern of eating is also important. Food processing tends to remove vitamins. D. vegetables. and K. butter. and cheese from the milk group. Snacks and meals eaten away from home provide a large part of daily calories for many people. Fats supply energy and essential fatty acids. However. berry jams. or a cup of low-fat milk or yogurt for a snack. whole milk. and fiber and add undesirable or questionable additives. low fat doesn't always mean low calorie. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. fats. but choose sensibly. for example. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. and they may be just as high in calories. so they can make it difficult for you to avoid excess calories. cream. Choose natural or less processed foods whenever possible. Also.Top choices from this group include olive oil. whole grain foods. Choose them wisely. and . which is a better choice than potato chips. minerals. High-fat foods contain more calories than the same amount of other foods. You need some fat in the food you eat. or lean meat. Try fruits. and carotenoids.
and dairy fats. . These foods include those high in partially hydrogenated vegetable oils. . tuna. Poultry. such as many hard margarines and shortenings. canola. Choose dry beans. Beans. Trim fat from meat and take skin off poultry. and peanut oils are some of the oils high in monounsaturated fats. salami. Olive.Choose 2 to 3 servings of fish.Choose vegetable oils rather than solid fats (meat and dairy fats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol.If you need fewer calories. Meat. most nuts. Unsaturated fats occur in vegetable oils. lean poultry. such as salmon. or lentils often. and other cold cuts. palm oil. These foods include liver and other organ meats. shortening). contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease.regular ice cream). Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. olives. peas.Limit your intake of high-fat processed meats such as bacon. bologna. . and coconut oil. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. and Nuts . Use moderate amounts of food high in unsaturated fats. beans. fatty fresh and processed meats. Eggs. egg yolks. decrease the amount of fat you use in cooking and at the table. Vegetable oils such as soybean oil. sausages. Shellfish. Some fish. or nuts daily. lard. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. shellfish. and fatty fish like salmon. corn oil. 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 . Fish. and mackerel. Try the lower fat varieties (check the Nutrition Facts Label). Keep your intake of these foods low. the skin and fat of poultry. other lean meats. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. taking care to avoid excess calories. sunflower. avocados.
the number one source of added sugars is nondiet soft drinks (soda or pop). and cheese. During digestion all carbohydrates except fiber break down into sugars. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. but may have few vitamins and minerals. Limit ground meat and fatty processed meats. Try switching from whole to fat-free or low-fat milk. not the naturally occurring sugars in foods like fruit or milk.Choose fish or lean meats as suggested above. marbled steaks. Examples of these foods include milk. and low-fat cheese most often.Choose fat-free or low-fat milk. Foods containing added sugars provide calories. .Limit your intake of foods with creamy sauces. . Sugars are carbohydrates and a source of energy (calories). CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Choose fruits as desserts most often. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. In the United States.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. .. . Dairy Products . some vegetables. breads.Limit your intake of liver and other organ meats. This decreases the saturated fat and calories but keeps all other nutrients the same. Choose foods lower in saturated fat and cholesterol. and add little or no butter to your food. Sugars and starches occur naturally in many foods that also supply other nutrients. fat-free or low-fat yogurt. Prepared Foods .Use egg yolks and whole eggs in moderation. and grains. Foods at Restaurants or Other Eating Establishments . The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. fruits. cereals.
Some people add salt or a salty seasoning to their food at the table. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. you need to go into it with as much information as you can. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Only small amounts of salt occur naturally in foods. and some cooking styles call for adding a very salty seasoning such as soy sauce. You will face no nutritional deficiencies. At present. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Some foods with added sugars. also are high in vitamins and minerals. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Choose and prepare foods with less salt. like soft drinks. and sweetened canned fruits. the firmest link between salt intake and health relates to blood pressure. consuming less salt or sodium is not harmful and can be recommended for the healthy. Salt (sodium chloride) is the main source of sodium in foods. High salt intake also increases the amount of calcium excreted in the urine. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. The reasons for switching to a vegetarian lifestyle are many. There is no way to tell who might develop high blood pressure from eating too much salt.Sweets and candies. Never stop learning about your diet and what you put into your body. Not all foods with added salt taste salty. is of concern. Salt is found mainly in processed and prepared foods. presweetened cereals. Eating less salt may decrease the loss of calcium from bone. . cakes and cookies. 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. like chocolate milk. Intake of a lot of foods high in added sugars. Some recipes include table salt or a salty broth or sauce. 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. However. but when you do decide to switch to a meatless diet. and fruit drinks and fruitades are also major sources of added sugars. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures.
. Not all levels are vegetarian. • Macrobiotic: A diet followed for spiritual and philosophical reasons. or slaughter by-products such as animal fats. You might be surprised to know that there are many different types of vegetarians. etc. milk and milk products.Animal foods are higher in fat than most plant foods. Being higher on the food chain. with or without free-range eggs. Vegetarians not eating anything containing dairy products or eggs are called vegans. fish. though each level gradually eliminates animal products. shellfish or crustacean. antibiotics. particularly saturated fats. The list can go on and on. including sterols. fish. or any other animal product. herbicides. Plants do not contain cholesterol. The highest levels eliminate fruit and vegetables. The diet progresses through ten levels. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. growth hormones and other veterinary drugs that are given to livestock animals. The dangers herein. nuts. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). A vegetarian does not eat any meat. • Vegan: Does not eat dairy products. poultry. Vegetarians live on a diet of grains. Being healthier on a vegetarian diet means spending less on health care. Vegetarian foods tend to cost less than meat based items. becoming increasingly restrictive. I have included this section for your personal choice. poultry or any slaughterhouse by-product such as gelatin. are well documented. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. game. This is the most common type of vegetarian diet.000 different drugs. animal foods contain far higher concentrations of agricultural chemicals than plant foods. A type of vegan diet where very few processed or cooked foods are eaten. Consists mainly of raw fruit. eggs. eventually reaching the level of a brown rice diet. Whatever your reason for wanting or not wanting to become a vegetarian. including pesticides. There are over 20. These drugs are consumed when animal foods are consumed. • Fruitarian. vegetables and fruit. grains and nuts. seeds. in secondary consumption of antibiotics. • Lacto-vegetarian: Eats dairy products but not eggs.
many years ago. because choosing to eat as a vegetarian is such a personal decision. The women would grow huge gardens that would provide the rest of the nutrition. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. though their exact meaning can differ. cows. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. 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. but also how it was processed for human consumption. There really is no single vegetarian eating pattern as you can see from the definitions above. The meat was cleaned and cured without chemicals or preservatives. The term strict vegetarian may refer to a vegan diet. That includes chicken. though in other cases it may simply mean a lacto-ovo-vegetarian diet. . The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. Men would kill deer. people survived on what they could grow or kill.Other terms can be used in describing various vegetarian diets. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. big business began changing the way food was not only distributed. Back then. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. They were freaked out by the thought of consuming something that at one time could look them in the eye. In fact. but not fish. Persons consuming fish but no meat are sometimes called pescetarians. and pigs to provide food for their families. Many. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. the food was pure and unprocessed. Somewhere along the way. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish.
even before the animals are sent to a slaughterhouse.especially red meat . people just accepted the fact that processed foods were a way of life. surveys were taken. and results were published that indicated some of these processing procedures weren't as safe as originally thought. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Once they are killed. 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.are reason enough for some people to give up meat. They are also often injected with artificial hormones to increase meat production.the way animals are killed and the preservatives put into the meat . These two instances . Meat . but others have taken a different turn. Some of us still don't have much concern over our processed foods. It's true that the way we process meats can begin in a not so pleasant way. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.is often associated with higher risks of heart ailments.for anyone! Many animals are also infected with diseases due to poor living conditions.Initially. Then concern began to arise as to how safe these foods really were. Mad cow disease is a very real illness that causes dire circumstances even death. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Plus. They have decided that eating pure and natural foods instead of processed foods are the way to go. and other diseases. It is a lot cheaper to buy vegetarian foods instead of meat. elevated blood pressure. In fact. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Let's look at some common reasons people give for eating meatless meals. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. This can't be healthy . Another good reason is that meat is expensive. . Studies were conducted. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal.
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. make less frequent visits to a doctor. Certain components of food help our bodies not only operate more efficiently. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. and vitamins are all contained in our foods. their bodies are more refined. are healthier. fewer dental problems. This is simply not true. 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. Protein. calcium. 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. and enjoy very productive lives.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. they live longer. and their physical appearance is better. most people choose a vegetarian diet for health reasons. Vegetarians have fewer physical complaints. and thus smaller medical bills. there can be little doubt that eating a vegetarian diet is a healthier way to eat. As a result. Whatever the reason. A vegetarian diet is healthy because it is typically low in saturated and total fat. They include: . GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Medical studies have proven that a vegetarian diet is easier to digest. It's just a more productive and less invasive way to eat that gives way more benefits than not. provide a wider range of nutrients. Their immune system is stronger. Vegetarians are less susceptible to major diseases that afflict present-day society. There are six food groups in the vegetarian diet. and imposes fewer burdens and impurities on the body.
men need about 55g (more if very active). walnuts. in addition to the above.almonds. almonds. zinc. hazelnuts. Nutrients are usually divided into five classes: carbohydrates. cashews. Still. barley. Fish. tempeh. linseeds. soya protein etc. pine kernels etc. Women need about 45g of protein a day (more if pregnant. . veggie burgers.tofu.wheat (bread & pasta). Meat supplies protein. rye.kidney beans. supplies vitamins A. Evidence suggests that excess protein contributes to degenerative diseases. potassium and phosphorous). some B vitamins and minerals (mostly iron. etc. • Pulses: peas. D. baked beans. and E. tempeh. fat. • Soya products: tofu. proteins. maize. sesame seeds. sunflower. maize (sweet corn). beans. • Seeds: sesame. etc. sunflower seeds. although they are needed in varying quantities. • Vegetable oils and fats . soya milk.margarine or butter. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. Protein is very important in the diet. lentils. fats (including oil). oats. walnuts. pasta etc). • Dairy products or Soya products . • Nuts & Seeds . flour. lactating or very active). rice. We also need fiber and water. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. millet. Potatoes are a useful cereal alternative. rice. chick peas. Most foods contain a mixture of nutrients (there are a few exceptions. oats. vitamins and minerals. • Pulses . peanuts. etc. pumpkin. brazils.• Cereals/grains . All these nutrients can be easily obtained by vegetarians from other sources. it is worth remembering that everything you eat gives you a whole range of essential nutrients. barley. rye. • Fruit & vegetables. lentils. textured vegetable protein. All are equally important to our well-being. • Grains/cereals: wheat (in bread. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. and the mineral iodine. Carbohydrate.
This is not as alarming as it sounds. Amino acids are the units from which proteins are made. It is now known that the body has a pool of amino acids so that if one meal is deficient. Complex carbohydrates are found in cereals/grains (bread. We mix protein foods all the time. Single plant foods do not contain all the essential amino acids we need in the right proportions. or rice and peas. milk and ordinary table sugar. we don't have to worry about complementing amino acids all the time. millet. e. oats. There are 20 different ones in all. We can make many of them in our bodies by converting other amino acids.• Dairy products: milk. Carbohydrates are the body's main source of energy. quiche. cheese.g. macaroni cheese. barley. porridge. Adding dairy products or eggs also adds the missing amino acids. they have to be provided in the diet and so they are called essential amino acids. muesli. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. whether we are meat-eaters or vegetarians. It is a normal part of the human way of eating. but eight cannot be made. but when we mix plant foods together. Because of this. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. any deficiency in one is cancelled out by any excess in the other. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. • Free range eggs. pasta. vitamins or minerals and they are also the main cause of dental decay. There are three main types: simple sugars. A few examples are beans on toast. complex carbohydrates or starches and dietary fiber. Contrary to previous . rye) and some root vegetables. yoghurt (butter and cream are very poor sources of protein). Most of our carbohydrates are provided by plant food. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. Refined sources of sugar are best avoided as they provide energy without any associated fiber. such as potatoes and parsnips. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. The sugars or simple carbohydrates can be found in fruit. rice. buckwheat. The unrefined carbohydrates. as long as our diet is generally varied and well-balanced. it can be made up from the body's own stores. Even those foods not considered high in protein are adding some amino acids to this pool.
like sunflower or safflower oil are unstable at high temperatures. leafy green vegetables and fruits like apricots and peaches. B2 (riboflavin). Fiber can be found in unrefined or wholegrain cereals. B3 (niacin). B6 (pyridoxine). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Mono-unsaturated fats. • B Vitamins: This group of vitamins includes B1 (thiamin). In fact starchy foods are very filling relative to the number of calories that they contain. This is no problem as they are widely found in plant foods. with the exception of palm oil and coconut oil. Dietary fiber or non-starch polysaccharide (NSP). All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). B12 (cyanocobalmin). fats are made of smaller units. but a little is necessary to keep our tissues in good repair. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. Like proteins.belief a slimming diet should not be low in carbohydrates. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. are best used for frying as the poly-unsaturated fats. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. pulses and green vegetables. folate. Too much fat is bad for us. such as olive oil or peanut oil. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. fruit (fresh and dried) and vegetables. The one thing they have in common is that only small quantities are needed in the diet. It is added to most margarines. orange or yellow vegetables like carrots and tomatoes. for the manufacture of hormones and to act as a carrier for some vitamins. as it is now termed. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. nuts & seeds. or in sufficient quantities. . called fatty acids. linoleic and linolenic acids. are termed essential as they must be provided in the diet. pantothenic acid and biotin. refers to the indigestible part of a carbohydrate food. Two of these fatty acids.
Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. lentils and pulses. cereals and bacterial synthesis in the intestine. dried fruits. tap water in hard water areas. The very young. • Iron: Needed for red blood cells. eggs. Found in dairy produce. bread. whole meal bread. • Vitamin C: Fresh fruit. These sources are usually adequate for healthy adults. . the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. soya milks.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. nuts and seeds (especially sesame seeds). salad vegetables. cheese. veggie burgers and some breakfast cereals. Vegetable sources of iron are not as easily absorbed as animal sources. • Vitamin K: Fresh vegetables. Found in leafy green vegetables. Vitamin B12 is added to yeast extracts. but a good intake of vitamin C will enhance absorption. leafy green vegetables. all leafy green vegetables and potatoes. Minerals perform a variety of jobs in the body. It is also added to most margarine and is present in milk. Vitamin D helps calcium to be absorbed. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. eggs. cheese and butter. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. wholegrain cereals. dried fruits (especially apricots and figs). • Vitamin E: Vegetable oil. molasses.
calcium deficiency may lead to osteomalacia (softening of bones). 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. This usually occurs after 35- . This causes bones to be brittle and liable to fracture. Calcium is also needed for blood clotting. activating clotting factors. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. There is continuous movement of calcium between the skeleton and blood and other parts of the body. but the quantity depends on how rich the soil is in iodine. Osteoporosis can be due to calcium deficiency. In adults. This is finely controlled by hormones. sesame and pumpkin seeds. muscle contraction and nerve impulse transmission. The skeleton of a young adult male contains about 1. Dairy products also have plenty of iodine. Calcium can bind to a wide range of proteins altering their biological activity. about 99% is in the bones and teeth where it plays a structural role.• Zinc: Plays a major role in many enzyme reactions and the immune system. This is important in nerve impulse transmission and muscle contraction. • Iodine: Present in vegetables. Of the body's total calcium. cheese. Bone loss occurs with age in all individuals. CALCIUM Calcium is the most abundant mineral in the human body. This may be related to repeated pregnancy with lengthy breast feeding.2 kg of calcium. Found in green vegetables. Metabolites of Vitamin D are important in this. lentils and wholegrain cereals. The main function of calcium is structural. Sea vegetables are a good source of iodine for vegans. increasing re-absorption of calcium by bones. This involves loss of calcium from the bones and reduced bone density. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism.
This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Dairy products. Most flour is fortified with calcium carbonate so cereals can also be a good source. Excess calcium in the blood can cause nausea. In severe cases muscle spasms may occur. Uronic acid. whole cereals and raw vegetables is one of these. Vitamin D is essential for absorption of calcium from the gut. Calcium is lost in the feces. . This is thought to be due to animal protein increasing calcium loss from bones. Postmenopausal women are particularly at risk from osteoporosis. found in bran. However. urine and sweat. being underweight.40 years and involves the shrinking of the skeleton. Saturated fats can also lessen calcium absorption. This is due to reduced levels of the hormone. tofu. Meat is a very poor source of calcium. Adaptation to both high and low calcium intakes occur. Calcium balance can be affected by a range of other factors. sesame seeds). However. Calcium is also lost during lactation in breast milk. and dried fruit are all good sources of calcium for vegetarians. Calcium loss is reduced if dietary calcium is low. A number of substances can inhibit the absorption of calcium. Calcium loss is roughly equal to dietary calcium in adults. oestrogen. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Phytic acid. smoking and alcohol can all increase the risk. leafy green vegetables. Calcium is present in a wide range of foods. diets habitually high in these acids are not thought to have a major effect on calcium absorption. In infants and children calcium is retained for new bone growth. a component of dietary fiber. found in certain fruits and vegetables can also bind calcium. This is called tetany. Hard water may also provide calcium. This involves sensations of tingling and numbness and muscle twitches. Reduced intake leads to increased efficiency of absorption. Bone loss is greatest in women following the menopause. This usually results from excessive doses of vitamin D and can be fatal in infants. nuts and seeds (almonds. and oxalic acid. Lack of exercise. A low level of calcium in the blood and tissues can cause hypocalcaemia. vomiting and calcium deposition in the heart and kidneys. other research has found no difference between vegetarians and omnivores. brazil nuts. The risk of osteoporosis may be altered by factors other than diet.
FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. These can be either saturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk. . Pregnant adolescents are an exception to this. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Saturated fat raises the level of cholesterol in the blood. calcium absorption from the gut increases and no additional calcium is generally needed. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Fats can be classed as either saturated. Foods rich in saturated fats are usually of animal origin. There are about 16 different fatty acids commonly present in foods. The nature of fat depends on its constituent fatty acids. The building blocks of fats are called fatty acids. monounsaturated or polyunsaturated. having particularly high calcium needs. Vegetable fats are generally unsaturated. Therefore. This depends on the type of chemical bonds present in the fatty acid. The term lipids include both fats and oils. Nearly all the fats in our bodies and in foods are triglycerides. Raised blood cholesterol is associated with an increased risk of heart disease. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed.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. Fats consist of fatty acids and glycerol. Fats and oils are essentially the same. being made up of three fatty acid molecules to one glycerol molecule. Fats tend to be solid at room temperature whilst oils are liquid. Breast feeding women need extra calcium. monounsaturated or polyunsaturated. Cholesterol is present in animal foods but not plant foods.
fats act as carriers for fat-soluble vitamins A. As well as being a concentrated source of energy. E and K. Fats have a number of important functions in the body. Two fatty acids are termed essential fatty acids. However. For this reason. If there is just one double bond then it is monounsaturated. These must be present in the diet as the body is unable to make them itself. Because of this conversion. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. This process is known as hydrogenation. Cholesterol belongs to the sterol group of fats.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. . rapeseed and soyabean oils. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Unsaturated fats are liquid at room temperature. lard. Saturated fats tend to be animal fats and are solid at room temperature. They are usually of plant origin. If there is more than one then it is polyunsaturated. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. arachidonic acid is not an essential fatty acid as was once believed. Plant oils may be hardened by the addition of hydrogen atoms. converting double bonds to single bonds. The body can make its own cholesterol and so a dietary source is not required. These are linoleic acid and alinolenic acid. though fish oils may also be high in polyunsaturated fatty acids. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. It is present in all animal tissues but is absent from plants. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Hydrogenated vegetable oils are often present in margarine and other processed foods. fish oils are sometimes used therapeutically. Butter. D. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. then it is unsaturated. They are widely present in plant oils such as sunflower. suet and meat fat are saturated fats.
Cholesterol is present in all animal foods but not plant foods. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. including alcohol. Polyunsaturated fats can also generate free radicals. Lard and suet are saturated fats. especially when exposed to heat or sunlight. Unsaturated fatty acids exist naturally in the cis form. These complex molecules are called lipoproteins. There are four main types of lipoprotein involved in cholesterol transport. This can lead to atherosclerosis. Meat. It has been suggested that trans-fatty acids can increase the risk of heart disease. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Coconut oil and palm oil are vegetable sources of saturated fats. It is the LDL cholesterol which has been linked to heart disease. These are called the cis and trans forms. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Hydrogenation of margarine causes this to occur.Cholesterol is transported in to various proteins. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Anti-oxidants such as vitamins A. C and E offer protection against free radicals. 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. Olive oil is a monounsaturated fat. Saturated fats are nearly always from animal foods. Unsaturated fatty acids can exist in two different geometric forms. stress and environmental pollutants can increase the generation of free radicals in the body. Cholesterol may form plaques on artery walls if levels in the blood are too high. eggs and dairy products all contain saturated fats. . A number of factors. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. HDL cholesterol may help protect against the risk of heart disease. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Fresh fruit and vegetables are rich in these anti-oxidants. Because of this high blood cholesterol is linked with heart disease. saturated fat raising blood cholesterol. Polyunsaturated fats are usually from plant sources.
1/3 suffering from severe deficiency and anemia. lack of stamina. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron is essential for the formation of hemoglobin. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. A small amount is present as myoglobin. the red pigment in blood.5g of iron. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. headaches. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. In developed countries. . and iron deficiency in infants can result in impaired learning ability and behavioral problems. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. between 10-20% of child-bearing age women are said to be anemic. All these symptoms are associated with decreased oxygen supply to tissues and organs. IRON Iron is an essential component of hemoglobin. Iron deficiency is the most prevalent nutritional problem worldwide. breathlessness. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. loss of appetite and pallor. The body contains between 3. people with low iron levels having lowered resistance to infection.5 and 4. Dietary advice is to reduce this. insomnia. Research has also shown iron deficiency to be associated with impaired brain function. 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%. Iron deficiency can lead to anemia. However. Advice to vegetarians is to keep fat intake to a minimum. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. spleen and bone-marrow.Currently it is believed that around 42% of energy in the typical diet is from fat. The remainder is stored in the liver. which acts as an oxygen store in muscle tissue. It also plays a vital role in many metabolic reactions. and to use olive oil for cooking purposes. 2/3 of which is present in hemoglobin. Vegetarian diets tend to be lower in fat than omnivore diets. Iron also plays an important role in the immune system. transporting oxygen in the blood to all parts of the body. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Symptoms of anemia include tiredness.
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. green peppers. 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. Good sources of iron for vegetarians include wholegrain cereals and flours. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. There are about 20 different amino acids. Haem iron only exists in animal tissues. Proteins are made up of smaller units called amino acids. amino acids and alcohol can also promote iron absorption. However. and fresh leafy green vegetables. sugars. the amino acids in one protein compensating for the deficiencies of another. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. a varied vegetarian diet means a mixture of proteins are consumed. and some dried fruits. pulses such as lentils and kidney beans. Excess dietary protein may lead to health problems. Lowered levels of iron in the diet result in improved absorption. despite a high intake of fiber and phytate. Unlike animal proteins. Fiber may also inhibit absorption. Iron absorption can also be influenced by the amount of iron in the diet. oxalates and phosphates present in plant foods can inhibit absorption. Citric acid. plant proteins may not contain all the essential amino acids in the necessary proportions. Phytates. Non-haem iron is less easily absorbed by the body than is haem iron. 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. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Foods rich in vitamin C include citrus fruits. The absorption of iron is influenced by other constituents of a meal. .Dietary iron exists in two different forms. Vitamin C greatly increases the absorption of non-haem iron. eight of which must be present in the diet. leafy green vegetables. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. whilst in plant foods iron is present as non-haem iron. as can tannin in tea.
The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. A typical protein may contain 500 or more amino acids. They play a crucial role in virtually all biological processes in the body. cheese and yoghurt). isoleucine. Many hormones are proteins. Protein can also provide a source of energy. oats. There are about 20 different amino acids commonly found in plant and animal proteins. and lysine. Most foods contain at least some protein. The amino acid that is in shortest supply is called the limiting amino acid. However. Muscle contraction. free-range eggs and some dairy products (milk. pulses. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Different foods contain different proteins. The eight essential amino acids required by humans are: leucine. soya products (tofu. each with their own unique amino acid composition. Amino acids link together to form chains called peptides. Excess protein may also be converted to fat and stored. methionine. soya milk and textured soya protein such as soya mince). cereals (wheat. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. immune protection. and rice). histidine is also considered to be an essential amino acid. valine. Proteins in skin and bone provide structural support. nitrogen and occasionally sulphur. phenylalanine. Proteins are essential for growth and repair. tryptophan. . Good sources of protein for vegetarians include nuts and seeds. Amino acids are simple compounds containing carbon. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. For children. the essential amino acids cannot be made and so they must be supplied in the diet. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Certain amino acids can be made by the human body. All enzymes are proteins and are vital for the body's metabolism. protein is used. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. and the transmission of nerve impulses are all dependent on proteins. threonine. oxygen. hydrogen.Proteins are highly complex molecules comprised of linked amino acids.
This is why plant proteins are sometimes referred to as low quality proteins. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. leads to a high quality protein which is just as good. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. The limiting amino acid tends to be different in different proteins. Previously. This does not mean that vegetarians or vegans go short on essential amino acids. However. and in some cases better. cheese or peanut butter sandwich. Combining plant proteins. Vegetarians and vegans eating a well-balanced diet based on grains. it is not surprising that animal proteins. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. For instance. and rice with peas or beans are all common examples of protein complementing.Protein quality is usually defined according to the amino acid pattern of egg protein. pulses. than protein from animal foods. milk and cheese tend to be of a higher protein quality than plant proteins. As such. This is known as protein complementing. such as meat. Soya is a high quality protein on its own which can be regarded as equal to meat protein. which is regarded as the ideal. Many plant proteins are low in one of the essential amino acids. muesli with milk (soya or cow's). seeds. 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 . the amino acids in one protein can compensate for the one lacking in the other. it has been thought that protein complementing needed to occur within a single meal. such as a grain with a pulse. grains tend to be short of lysine whilst pulses are short of methionine. Beans on toast. This means when two different foods are combined.
seaweeds. Fermented soya products. While vegetarian diets usually meet or exceed protein requirements. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). If B12 deficiency occurs. they are typically lower in total intake of protein than non-vegetarian diets. Symptoms include excessive tiredness. and growth and development in children. . Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. This is especially important in tissues where cells are dividing rapidly. B12 is necessary for the rapid synthesis of DNA during cell division.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Many vegan foods are supplemented with B12. Deficiency can cause anemia. DNA production is disrupted and abnormal cells called megaloblasts occur. Vitamin B12 neuropathy. can also occur. 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. This results in anemia. Vitamin B12 is necessary for the synthesis of red blood cells. particularly the bone marrow tissues responsible for red blood cell formation. However. 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 B-12 Vitamin B12 is a member of the vitamin B complex. the maintenance of the nervous system. and algae such as spirulina have all been suggested as containing significant B12. It is exclusively synthesized by bacteria and is found primarily in meat. eggs and dairy products. involving the degeneration of nerve fibers and irreversible neurological damage. 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. Because infants and children are growing they require more protein than adults (proportional to their body weight). and so is also known as cobalamin. There has been considerable research into proposed plant sources of vitamin B12. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. It contains cobalt.
and nori. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. seaweeds and algae have all been proposed as possible sources of B12. pallor. dairy products and eggs. In comparison. Other symptoms can include a smooth. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. listlessness. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. and poor resistance to infection. B12 is also important in maintaining the nervous system. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage.breathlessness. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. including vegans and some vegetarians. found no significant B12. Total body store is 2-5mg in adults. When deficiency occurs. Anemia may also be due to folic acid deficiency. Fermented soya products. analysis of fermented soya products. This is known as enterohepatic circulation. The only reliable unfortified sources of vitamin B12 are meat. Spirulina. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. miso. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. However. it is thought that this is due to the presence of compounds structurally similar to B12. Assay methods used to detect B12 are unable to differentiate between B12 . Vitamin B12 is excreted in the bile and is effectively reabsorbed. may be obtaining more B12 from re-absorption than from dietary sources. sore tongue and menstrual disorders. known as B12 analogues. a seaweed. known as intrinsic factor. However. People on diets low in B12. including tempeh. an algae available as a dietary supplement in tablet form. These cannot be utilized to satisfy dietary needs. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. shoyu and tamari. Around 80% of this is stored in the liver. have both appeared to contain significant amounts of B12 after analysis. There has been considerable research into possible plant food sources of B12. folic acid also being necessary for DNA synthesis. Vitamin B12 can be stored in small amounts by the body.
Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. These include yeast extracts. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. textured vegetable protein. veggie burger mixes.2 µg. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. B12 has very low toxicity and high intakes are not thought to be dangerous. particularly in areas where hygiene standards may be low. and breakfast cereals. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. though little is known about this. soya milks. the bacteria produce B12 too far down the intestine for absorption to occur. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. A slice of vegetarian cheddar cheese (40g) contains 0. Boiling milk can also destroy much of the B12. Human feces can contain significant B12. Bacteria present in the large intestine are able to synthesize B12.and its analogues. as the B12 analogues can compete with B12 and inhibit metabolism. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. However. Vecon vegetable stock. In the past. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. It helps with the healing of wounds and is a vital component of many enzyme reactions. 1/2 pint of milk (full fat or semi skimmed) contains 1. Lactating women need extra B12 to ensure an adequate supply in breast milk. Pregnant women are not thought to require any extra B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. B12 not being absorbed through the colon lining. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Zinc is vital for the healthy working of many of the body's . A boiled egg contains 0.7 µg.5 µg. A range of B12 fortified foods are available. vegetable and sunflower margarines.
nuts. inhibit zinc absorption. The recommended amounts of zinc for adult men are 1/3 higher than those for women. Our body contains about 2-3g of zinc. and decreased growth rate and mental development in infants. carbohydrates. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. The more sexually active a man the more zinc he will require. lipids and energy. fatigue. zinc is involved in the metabolism of proteins. It is always better to seek the advice of an expert before dosing yourself with supplements. in the metabolism of the ovaries and testes. and in liver function. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. 60% is found in muscle. 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. Particularly high concentrations are in the prostate gland and semen. Zinc has a range of functions. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. prostate problems. alcoholics and those suffering from trauma or post-surgery.systems. Other symptoms of zinc deficiency can include hair loss. particularly in association with protein foods. 30% in bone and about 5% in our skin. Only 20% of the zinc present in the diet is actually absorbed by the body. 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. It is thought that zinc supplementation can help skin conditions such as acne and eczema. diarrhea. The first signs of zinc deficiency are impairment of taste. yeast. pulses and nuts. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. wholegrain cereals. anorexia nervosa. . delayed wound healing. Zinc is found in all parts of our body. in insulin activity. As a component of many enzymes. seeds and wholegrain cereals. Dietary fiber and phytic acid. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. beans and lentils. 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. a poor immune response and skin problems. found in bran.
g. but getting started with this new lifestyle takes not only dedication. urine. skin. such as Iran and other Middle East countries. Zinc is lost via the feces. but also some common sense. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. phosphates. hair. Various chemicals added to many processed foods can also reduce zinc absorption e. Too much zinc will interfere with the metabolism of other minerals in the body. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. vomiting and fever. but it is thought that demands are met by increased absorption from the gut. Breast feeding mothers need extra zinc in their diet. EDTA. sweat. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Pregnant women do need extra zinc. semen and also menstruation. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. particularly iron and copper. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Baking can destroy over half the phytic acid in whole meal bread. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. A deficiency of zinc in the diet means zinc absorption is improved. 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. . Conversely high levels of zinc in the diet can prevent the absorption of cadmium. A vegetarian diet makes you a healthier person. Excess zinc is toxic. You will have a larger chance of not succeeding if you do it this way initially.
but always be a learner when it comes to your body and what you put into it. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. remember to let them know in advance that you are vegetarian. then fish. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. tofu. 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. Others eat vegetarian food one day a week. but you can learn to stay healthy by understanding what it is your body needs.usually from people who know very little about their own health and dietary needs. Whether you need simple step by step instructions or gourmet dishes to impress your friends. Don't go it alone. Learn as much as you can about nutrition and what your body needs to thrive and prosper. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. to avoid any embarrassment when friends are cooking for you. this can be difficult. there are literally hundreds of vegetarian cookbooks around. we'll give you some great veggie recipes. Educate yourself by reading labels or making all your food yourself. And. then poultry. Be prepared to take a little teasing or snide remarks. cous cous and all sorts of vegetables. Vegetarians are sometimes the brunt of jokes and prejudices . Join The Vegetarian Society to make sure that you always have access to our expert advisors. Buy a vegetarian cookbook (or borrow one from your local library).Some people start out by eliminating red meat first. We've given you most of what you need to know in the above chapters. pulses. but investing in a cook book is a great way to start. Don't be put off by a bit of teasing or ill-informed scare stories. . then two or three days and eventually every day. Try something new. take the next step by making sure you always buy free-range eggs and vegetarian cheese. You'll have to change your habits. including meat alternatives like mince and sausages made from soya or Quorn(tm). The important thing is to work out what will suit you and stick with it. If you've grown up eating meat. As you get more confident about vegetarian food. A little later in this book. Be careful about hidden non-veggie ingredients in foods.
sunflower and many others) The list looks long. frozen chips etc . vegetable oil.will be suitable for vegetarians . Most people keep a few stock items in their kitchen cupboard or freezer. 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. flour. Then you'll need to stock up on vegetarian friendly foods. many meat-flavored varieties are actually vegetarian) Yeast extract (e.g. pumpkin. 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. That includes anything made with animal products or preservatives. Many of the basics . Don't throw that food away. Donate it to a church or local food pantry.bread. free-range eggs.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. dairy products. but you don't need to buy everything! In fact. 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. 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.
Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. or stick with more familiar tastes if you prefer. such as spaghetti bolognaise. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. . pulses or just vegetables. If not. many of the soups are bean based with no meat.Eating vegetarian is a real culinary adventure. Or worse. jacket potatoes. It shows their talent. pasta sauces and soups are all suitable for vegetarians already. Look at the soup bars also. all have something vegetarian on the menu. stir-fry and curries can be made with soya mince. scrambled eggs. Once you've broken out of the conventional meat-and-two-vegetable routine. Bean burgers. call ahead and ask if they offer vegetarian entrees and if not. veggie sausages. you can break all the rules. If not. If you are going to a quality restaurant or one that is locally owned. you will get a yes.associatedcontent. chili. Many of your favorite dishes. ratatouille. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. If you know you are going to be eating in restaurant X on Saturday. can something special be prepared. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. well stocked salad bars. many cheeses and all sorts of ready meals. Most chefs in quality restaurants <http://www.html> are more than happy to whip something up. you will almost always be able to find a vegetarian friendly meal on the menu. DINING OUT For many new or wannabe vegetarians. feeds their ego and gets you an outstanding meal. If you find yourself in that predicament. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think.com/theme/609/restaurants. that fear keeps them from accepting dinner invitations from family and friends. ask your server what is available. pizzas. baked beans. Many have extensive. Most all of the better chain food restaurants have salad bars. Most often than not.
Pasta with meatless marinara sauce is a staple menu item. And if the gang heads out for pizza. spanikopita (spinach pie) and salad made with a grain called tabouli. Other ethnic options are excellent choices for vegetarians. and not beef or chicken).just ask that your meal be prepared with vegetable oil instead. Most fast food chains now offer garden salads in a wide variety of different flavors.Even fast food restaurants are getting into the healthy trend. though.try dal. get their protein from rice and beans (just make sure that they use vegetable broth. and they'll make sure your meal comes the way you want it. don't fret . At the big chain restaurants like Olive Garden or the Spaghetti Factory. Tell your waiter that you don't eat meat. are just as tasty as the meat-loaded kind. as well. delightful little pastries stuffed with meat. Order your salad with no meat and you're set to go. especially the ovo lactos. Depending on the chain. you can have gazpacho (a cold vegetable . dolma (stuffed grape leaves).Italian restaurants are another great option for vegetarians. spicy lentil dish. you were wrong. Plain cheese pizza. too. as it pasta primavera. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. The Indian diet has a rich tradition of vegetarianism. Just take a moment to quiz your server about how the dishes are prepared . Indian restaurants are terrific for vegetarians. such as pasta fagioli. although not all cities have them. Many Italian soups. If you thought you'd never dine again under the Golden Arches. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. rice and noodles. you can add a baked potato. and samosas. Hit a Greek restaurant and load up on hummus. Chinese restaurants are great for vegetarians. offering delicious vegetable entrees. If you're new to Indian cuisine. too. baba ganoujh (a delicious eggplant spread). a traditional. be aware that many Indian dishes are prepared using clarified butter. and restaurants offer a selection of vegetable curries and dishes made with chickpeas.some dishes that sound vegetarian on the menu may contain meat or eggs. yogurt and fruit or a number of other meatless items off the menu. which is loaded with vegetables. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. If you like Mexican fare. you have a delightful adventure ahead of you . or even a cheese-less pizza topped with vegetables. called ghee . which are an excellent source of protein (and delicious). vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. Japanese. or Mexican food. ovo lactos have lots of options.
Even if it's disappointing. This is one time.soup). They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. remember that's it's just for one meal . tostadas and tacos. loved one that you are indeed paying attention to your health. chiles rellenos (green peppers stuffed with cheese. and you have the research to back it up.and. if you're questioned. that your diet is the perfect diet for you. Don't be afraid to ask questions when you are dining out. do so . but often misguided. But what if you're the guest? Often. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. It's tough. they may not know how to feed you. Assure the well meaning. you need to make the best of things. Dinner parties . simply order a salad or baked potato. you really do have to stand firm. If all there is on the table that you can eat is bread and salad.can be problematic for people on special diets. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. about behaving well under challenging circumstances. Or you may end up in a situation where your hosts simply have no idea of what your needs are. If you're the host. books and magazines so they can learn more. Offer to show them websites. The choices are more diverse than what you think. smile and say that they're so delicious that you're happy to enjoy them.burritos. Here they are worrying about your health and you are worrying about hurting their feelings. the family member or friend that just will not accept that you've gone meatless.both attending them and hosting them . Etiquette is. even if your hosts know that you're vegetarian. If you're not comfortable with taking a chance on the veggie burger. fundamentally. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. you can make sure that you have a tempting variety of delicious foods.chat with your tablemates. In those cases. enchiladas. the breaded and fried) and bean-and-cheese versions of all the usual favorites . That you feel. enjoy the company and have a good time anyway! .
and it's considered rude to draw all of the conversation to yourself in such a manner anyway. If you're comfortable handling meat products and are doing it for the courtesy of your guests. When having people to your home for dinner. If the conversation is compelling.and it'll save you the effort of serving. You should only serve meat if you genuinely feel comfortable doing so. If you're headed to a big social event like a wedding or a family dinner. tell them you're vegetarian and steer the conversation to something else. allowing guests to fill their plates only with what they want. eat. and leave some empty space so it looks like you ate something. no one is really interested in what you can't eat. so you have more time to enjoy your guests. by all means do that. then eat a light meal before you leave the house. To be blunt. or if there's anything they absolutely hate. most people won't notice how much you did. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. or your hostess sits a plate of animal food in front of you. Part of being a terrific host is anticipating your guests' needs. do what children do . It helps them to feel comfortable if they don't want to eat something . If you accommodate their needs that same way you'd like yours accommodated in a similar situation. It's a choice only you can make! .some are allergic to bell peppers. 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. Think about how you'd like to be treated when you go to dinner at a friend's home . You'll be surprised at what people have to say . but you won't be suffering from hunger pangs throughout the evening. don't make an issue of your diet. Hide the meat under some lettuce. You can choose to prepare a separate meal in your home for your meat eating guests. or peanuts. One sure way to make everyone happy is to serve a variety of different dishes buffet style. stick to your choices and prepare a vegetarian dinner. or didn't.If there's absolutely nothing on the menu that you can eat. or dairy. Even under the worst circumstances there will be something for you to snack on. Whatever happens. If someone asks.no one will be looking at their plate and wondering why there's still food there . you can make them feel extra welcome in your home.how about offering the same courtesy to them? When you invite guests to dinner. but only do so if you won't be compromising your choices. ask them if they have special dietary needs.squish things around and mess up your plate.
Cow's milk should never be fed to babies under one year old.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. and it's all we require or should eat for the first four to six months of life.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. it's time to transition to solid foods. for most babies. But don't give regular soy milk to a baby less than a year old. At the four-to-six month mark.breast milk is a natural food for humans while cow's milk is not). substances in breast milk that make it superior to infant formula. your breast milk is superior to that of meat-eating mothers . if you're a vegetarian. it's time to introduce your baby to solid foods. The good news is. is made as close as possible to that of mother's milk. (And if you're a vegan and you breast feed. Whether or not you breast feed is entirely your decision but. The timing varies from baby to baby . 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. made just for us and full of all the nutrients we need. pesticides or other contaminants that you would if you were eating meat. Infant formula. Out first food is our mothers' milk. as yet unidentified. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. In addition to the sugars and other nutrients. Should you decide not to breast feed. scientists believe that there are other. . too . This isn't necessarily true. breast milk is the optimal food. your child is still a vegan.So you've decided to become a vegetarian. Also. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. as it can cause intestinal bleeding and lead to anemia. 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. choose a soybased formula . as it's not designed to meet their nutritional needs.you're not passing on any of the antibiotics.
which can be cooked until fairly soft and have a pleasant. Good choices are carrot sticks.rice cereal is best. bland flavor. large. Nut butters should not be fed until after 12 months. At seven to ten months. Once your baby eats cooked cereal. juice. or round. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . Vegetarian and vegan children are just like any other kids . You can buy commercial baby foods or puree your own fruits and vegetables in a blender. as almost every baby can digest it easily and unlikely to cause an allergic reaction. you can give him water. Adapt the guidelines in the baby books to the vegetarian diet. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. begin to slowly introduce other foods.You'll want to introduce solid foods slowly. lettuce and other leafy green vegetables. as well as soy cheese and soy yogurt two servings per day.once your child is old enough to transition off formula. you can start offering your child some vegetarian versions of classic kids' favorites. sharp. regular soy milk or rice milk. an vegetables that adults eat are fine for a child." take care that the foods aren't too hard. Start with cooked grains . As long as it's safe for the baby to chew. As you ease into the toddler/preschooler years (ages 1 to 4). If you buy prepared foods. so that their systems can get used to the change in diet. It's smart to introduce new foods one at a time. and lightly blanched and cooled broccoli. regular soy milk.they'll be a bit fussy sometimes. preservatives and any other additives that your baby doesn't need. Start with raw. start introducing high-protein legumes to the baby's diet. Raw vegetables can be introduced then. buy ones that are free from added sugars. except for not feeding them meat. about a half-ounce per serving. Follow the same feeding schedules and advice that you would for any other baby. When giving babies "finger foods. Slowly add tofu into their meals and snacks. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. starting with veggies that are easy to chew and unlikely to present a choking hazard. Most babies are very fond of lentils. so if your baby has sensitivity to a food you can easily identify it. or any other nutritious liquid. 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. hot dogs and sandwich slices .
to sandwiches. when they were actually taller than average. filling plant foods. Very young children also need to eat more than three meals each day. they caught up by age 10. One of you is messy. cookies and other baked goods Vegetarian diets feature a lot of bulky. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. she adores opera. You choose someone to spend the rest of your life with and. too. All marriages are about compromise. One partner may be a social butterfly but .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. 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. and weighed slightly less than children raised on an omnivorous diet. Don't worry about a vegetarian diet affecting your child's growth . and since small children have equally small stomachs.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. you often find yourselves negotiating to find a middle ground that you can live with. He loves reality television. which is calorie-dense and full of good fats. but the other is neat.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. 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 . as time passes. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . they sometimes don't get all the calories they require. Peanut and almond butters are excellent sources of calories for kids.add avocado. So be generous with the snacks featuring grains.
the subject will come up naturally . so that you can enjoy a fine meal together. If your partner is interested. But that's unrealistic . As the popularity of vegetarianism increases. Cook a variety of tasty. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. If you judge your spouse harshly for not joining you in your vegetarian journey. getting to work and raising children can sometimes make even the smallest difference seem enormous. • Be a positive role model. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. you may be turning them off entirely.but you can control how you behave towards them. Try to respect their decision. especially in public. It's understandable. • Try to get your partner to compromise on certain foods. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. and it has to be for them.but don't lecture. There are probably far more of those than there are issues on which you don't see eye-to-eye. • Play an active role in shopping and preparing meals. veggie burgers and non-dairy cheese at home.no two individuals are exactly alike. closing the door to them making that step themselves in the future. too. it isn't a choice designed to make your life unhappy or more complicated. . You can't control what your spouse eats . Try to keep in mind that your choice to become vegetarian was a personal one. If your partner eats meat. appealing meals so that your partner can see that the diet isn't boring. and the day-to-day struggle of paying bills. whether it is based on ethical principles." particularly if they're simply eating the same diet as most of the other people they see every day. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. The key to making it work is acceptance of each other's choices. See if you can get them to eat soy hot dogs. Choose venues that offer both meat dishes and vegetarian options. Married couples figure out how to adapt to such differences. but still disagree on how to eat. on convenience or on habit. to believe that your ideal partner will share all of your values. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. • Acknowledge that your spouse's diet isn't meant to hurt you. Buy a few cookbooks and try new recipes to keep things interesting. You and your spouse may agree on a lot of things. doing laundry.the other's happy to stay home every night with a good book. when you're single and dating. • Don't talk endlessly about your diet. No one likes to be told that they're "bad. • Try to find restaurants where you can eat together. • Never attack your spouse's point of view.
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 . you can't control what they eat. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. . Again. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. so only you can figure out the answers to these questions. there will still be people who think that your new lifestyle is a weird one. it's more than likely that you're the only person in your household going meatless. any more than it's theirs to turn you back into a meat-eater. One thing is certain. and nagging doesn't help. however .• If you've agreed not to eat meat at home. your parents. You may have to ask the others in your home to cook meat outside on a grill. this is a huge issue.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. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Eating together is one of the great pleasures of any relationship. Whether you live with a partner. accept that your spouse may eat meat sometimes when they're not with you.and if they're not supportive. Negotiate a menu plan that's acceptable to both of you. Although vegetarians aren't looked down upon today as much as in the past. If you can't stand to have meat around you at all. that's great . you may find them ridiculing your food choices or even actively trying to sabotage you.and not turning them off by lecturing them! Only you know the dynamic in your home. and dedicate a special section of the refrigerator to meat storage. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. DEFENDING YOUR CHOICE Being new to vegetarianism. Even if they're supportive of your decision. asking that it's wrapped in such a way that you don't have to look at it. If they want to change.
here are some helpful tips to allow you to deal with your partner's choice: 1. so that nobody's beliefs will be violated. (Vegetarian food is also available for Israeli vegetarian soldiers. It all comes down to what your needs are. You don't need to be an expert. but it doesn't have to be. and when . Here are some great recipes for you to try. while your spouse would be doing so if she/he ate meat. and the compromises you and your family are willing to make. If your partner has decided to go vegetarian and you don't embrace that choice. Learning how to cook without meat can be a daunting task. 3.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. even though many Israeli soldiers do not normally keep the kosher laws. Try to see the positive side of your partner's diet. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Recognize that if you eat vegetarian food you are not compromising any principle or belief. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. and prepare your own entrée on the other nights. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. and that you can share together. Try out a few of these yummy recipes. 2. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. Try to find some good vegetarian recipes that you find convenient and enjoyable. for example. 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. . A little compromise and understanding can go a long way. Consider.) 5. When family and friends begin to question your new meatless diet. you may simply want to negotiate who cooks what.If your feelings aren't that strong. that all meals served by the Israeli military are kosher. 4. The vegetarian lifestyle will be most difficult for the non-vegetarian. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. 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.
Once cooled. and 1/2 cilantro. or until hot and bubbly. 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. coarsely chopped. Fill tortillas with potato mixture. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. or until tender. 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.Potato and Bean Enchiladas • 1 pound potatoes. puree with half of the cilantro until smooth. 1/2 cheese. and place in an oiled baking dish. Spoon tomatillo sauce over enchiladas. chili powder. Fry tortillas individually in a small amount of hot oil until soft. Meanwhile. Bake for 20 minutes. and roll up.5 ounce) can pinto beans. Place seam side down in an oiled 9x13 inch baking dish. and ketchup. Bake in the preheated oven for 20 to 25 minutes. toss diced potatoes together with cumin. divided • 2 (12 ounce) packages corn tortilla • 1 (15. In a bowl. husks removed • 1 large onion. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Set aside to cool. and spread remaining cheese over sauce. boil tomatillos and chopped onion in water to cover for 10 minutes. salt. Mix potatoes together with pinto beans. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). chopped • 1 bunch fresh cilantro.
For each pancake. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. and corn. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and basil. and squeeze out the excess liquid into another bowl. mix the potatoes and onions. coarsely shredded 4 green onions. Stir in mushrooms. Wrap the mixture in cheese cloth or paper towels. turning once. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. kidney beans. salt and pepper. oregano. heat skillet over medium-high heat. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. and garlic until tender. Cook until vegetables are tender. until brown on both sides. In a large bowl. and cook 4 minutes. place on skillet and flatten with a heat-proof spatula. combine the potato mixture. Stir in green pepper. celery. carrots. finely chopped • 1 egg. stirring occasionally. Cover. The starch from the potatoes will settle into the bottom of the bowl . and chili powder. egg. and reserved potato starch.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. and reduce heat to medium. and simmer for 20 minutes. Sauté onions. Black Bean Rice Burgers • 1 (15 ounce) can black beans. green onions. lightly beaten • 6 tablespoons salsa.pour off the water and save the remaining potato starch. Stir in tomatoes. press together about 2 tablespoons of the potato mixture with your hands. about 6 minutes. Season with cumin. Serve hot. Bring to a boil. chopped 1 egg. Cook for about 8 minutes. red pepper. Potato Pancakes 4 medium baking potatoes. split . peeled and coarsely shredded 1 medium onion.
Top each with 2 teaspoons tomato paste. In a small bowl. burger. thickness. and separate into 4 rectangles. Broil 6 in. Sprinkle half of the Parmesan cheese over each tomato. egg and 2 tablespoons salsa. 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. Place 2 slices mozzarella on each rectangle. Add the rice. mash beans with a fork. Cover each with remaining dough. mix well. or until golden brown. Bake in the preheated oven 10 to 12 minutes. Tomato Cheese Melt • 1 onion bagel or English muffin. Top with a tomato slice. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Press the edges firmly with a fork to seal. Place a lettuce leaf.In a large bowl. Unwind the roll dough. Moisten edges of rectangles with water. sprinkle half of the cheddar cheese and cayenne pepper. Sprinkle each with 1/4 teaspoon oregano. Pinch together perforations to seal. sour cream mixture and slice of cheese on bun. from the heat for 4-5 minutes or until cheese is bubbly. Place 2 rectangles on a 9x13 inch baking sheet. 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). onion. Flatten to 1/2-in. combine sour cream and remaining salsa. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda .
In a medium baking dish. garlic. Bring to a boil. garbanzo beans with liquid. Place in two large shallow baking dishes and bake in preheated oven. stirring constantly. and saute onion until tender and lightly browned. until cheeses are melted and bubbly. butter. Heat oil in a medium saucepan over medium heat. and Romano cheese into the vegetable mixture. stirring every 15 minutes. chopped • 1 (8 ounce) can garbanzo beans. with liquid • 1 (8 ounce) can whole peeled tomatoes 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). melt butter. Place popcorn in a very large bowl. mix onion. stirring to coat. basil. Remove from oven and let cool completely before breaking into pieces. and bay leaf. zucchini. Boil without stirring 4 minutes. Monterey Jack cheese. Cover. sliced • 1/4 pound zucchini. corn syrup and salt. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Remove from heat and stir in soda and vanilla. and continue baking 30 minutes. In a medium saucepan over medium heat. Stir heavy cream. chopped • 3/4 cup dry white wine • 3 tablespoons butter. stir. Stir in brown sugar. Pour in a thin stream over popcorn. and continue baking 10 minutes.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). wine. for 1 hour. and bake in the preheated oven 30 minutes. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . tomatoes with liquid. Uncover.
sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Stir in vinegar and cook for approximately 3 minutes. slice thinly and set aside. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . salt. Cook for 15 minutes. season with salt and serve. vegetable base. It works well when using a 3 millimeter slicing disk. fresh mushrooms and carrots. Sprinkle flour over onions and cook for 1 minute. 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. Stir in water. Let cook for 15 minutes. garlic and shallots in olive oil and set on low. chopped • 3 cloves garlic. nutmeg. softened in water • 3 pounds fresh mushrooms. in order for vinegar to evaporate. pepper. Using a extra-large stock pot sauté onions. cayenne. Stir in capers and parsley. 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. thyme and sliced artichokes and cook for 25 minutes.• 3 pounds thinly sliced shallots • 3 small red onions. sliced • 3 pounds carrots. mashed • 3/4 cup white sugar • 1 egg. Add dried mushrooms along with the water they soaked in.
mix together 1 1/2 cups flour. room temperature • 1/3 cup margarine. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. 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. Sprinkle topping over muffins. Select dough cycle. mix together brown sugar. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. In a large bowl. sugar. until a toothpick inserted into center of a muffin comes out clean. In another bowl. cover and let rest for 10 minutes. 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. Cover and let rise until nearly . After the dough has doubled in size turn it out onto a lightly floured surface. Stir the banana mixture into the flour mixture just until moistened. softened • 1/4 cup butter.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Roll up dough and cut into 12 rolls. Place rolls in a lightly greased 9x13 inch baking pan. Lightly grease 10 muffin cups. softened • • 1 (3 ounce) package cream cheese. 2 tablespoons flour and cinnamon. Roll dough into a 16x21 inch rectangle. Bake in preheated oven for 18 to 20 minutes. egg and melted butter. Spoon batter into prepared muffin cups. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. press Start. combine brown sugar and cinnamon. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. baking soda. baking powder and salt. beat together bananas. In a small bowl. In a small bowl. or line with muffin papers.
1/4 cup butter. When it looks like you could eat it.com/products/censura. Set aside. Stir Fry: Sauté onion and green pepper in oil.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . move them to the sides of the pan and form an empty circle in the middle for your tofu. Add water and mix thoroughly. Add more oil to the middle of the pan. When it starts to get golden. Sauté this for another couple of minutes. crumbled tofu (don't use silken. about 15 minutes. preheat oven to 400 degrees F (200 degrees C). about 30 minutes. Meanwhile. While rolls are baking. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. then add your drained. Bake rolls in preheated oven until golden brown. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Remove from heat and add mustard and margarine. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. vanilla extract and salt. confectioners' sugar. You can add some turmeric for color if you like. Heat on Med until thick and bubbly. Spread frosting on warm rolls before serving. beat together cream cheese. 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.doubled. When they are good and soft. mix in the peppers and onion and keep frying. use extra firm).
mushrooms. Place a tortilla in pan and cover in enchilada sauce. Add slowly either cornstarch or flour till slightly thickened. tarragon. Add onion. Mix it up. cumin. Spoon in filling. Thaw pie shell and take 1/2 out of the tin. cook chopped veggies (NOT spinach. combine flour. add spices. Add rest of cheese on top of that. Set aside 1/2 cup of cheese sauce in separate container. and lower heat. chopped 1 can olives. salt and garlic powder. Add cooked veggies and coat them w/sauce. To make sauce. 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 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. just keep it till later). cilantro and salsa to sauce. layer 1/2 cheese on bottom of lower crust. You can add dairy free milk and use veggie bouillon cubes. Bake at 400 for about 45 min. beans. Meanwhile. Spoon in veggies and sauce. Meanwhile. nutritional yeast. zucchini. Add water and mix thoroughly. 1/2 cup salsa (optional) In medium-large saucepan. drained 2 medium onions. heat broth in large kettle. Roll and push to one . Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Cook in microwave or oven till about 3/4 cooked. chopped 1/4 cup chopped cilantro. till crust is brown and delicious cheese and juice oozes out. then add spinach on top. and close it up as best as you can w/ the torn top shell. Heat on medium heat until bubbling and thick.A variety of veggies such as green beans. Remove from heat and add mustard and margarine. or just about anything. pinto. or whatever you like. olives. black).
repeat process until all noodles are used up. Bake at 350 until brown. Usually lasagna takes about 45 minutes to cook thoroughly.. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. place over medium-high heat until hot. at 375 degrees. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Add parsley and garlic. Cover and bake 15 min. until it is thoroughly heated. Add herbed tofu. simmer uncovered for 5 min. 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. just to make it a little bit more cheesy!). Uncover and bake an additional 20-30 min.. nutritional yeast at this step. 30-45 minutes. Add olive oil to a large skillet. spread carrot mixture over top. Add carrots and veggie broth. top with spaghetti sauce. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. vegan cream cheese. herbed tofu 8 oz. Stir in nutmeg (possibly you could add some about 1/4 C. and lemon juice. sliced . Place 3 lasagna noodles in bottom of 11x7 baking dish...end of pan. Remove from heat. stir well. sauté for 1 minute. Continue until all tortillas filled. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. keep warm. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. set aside. use your own judgment. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. vegan cream cheese 2 Tbsp.
pink. about 20 minutes. Cook over medium-high heat and bring to a boil. preferably organic • 1 to 2 fresh jalapeño peppers. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. salt and sugar. TORTILLA CASSEROLE One 16-ounce can pinto. covered. 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. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . or black beans. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. be careful not to burn.• 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. remove pan from heat. water. In a mixing bowl. 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. wine. 1 1/2-quart baking casserole. Heat the oil in a small skillet. Bake for 35 minutes. Reduce heat to low and simmer. Remove from heat and stir in basil. combine the onion with the rice and all the remaining ingredients. Allow pan to cool. Just as the garlic begins to turn brown. Pour the mixture into a lightly oiled. or until the top is golden brown and bubbly. seeded and minced. Add the onion and sauté over low heat until lightly browned. Stir together thoroughly. and add tomatoes.
and then add the baked tofu and . Mix thoroughly. according to package directions. Repeat the layers. or until the cheese is bubbly. 2-quart casserole dish and layer as follows: 4 tortillas. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa.2 cups frozen corn kernels. Add the celery dice and sauté over medium heat for 3 to 4 minutes. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. cheddar. Lightly oil a wide. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. then remove from the heat. heat the margarine or oil in a medium-sized saucepan. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. drain them. stirring constantly.) • 1 tablespoon light olive oil • 3 medium celery stalks. half of the bean mixture. Slowly pour into the saucepan. Let stand for a minute or two. Add the noodles and cook until just tender. Combine the first 7 ingredients in a mixing bowl. finely diced • 2 to 3 scallions. In the meantime. When the noodles are done. overlapping one another. Bring water to a boil in a large pot. and then return them to the pot. thawed 2 scallions. etc. Pour in the sauce. Simmer gently until the sauce has thickened. half of the cheese. Add the mushrooms and continue to sauté until the mushrooms are wilted. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. then cut into squares to serve. Bake the casserole for 12 to 15 minutes. spelt.
warm the refried beans in a saucepan with a little water to loosen. drained • Cured olives. Allow to cool for 5 minutes. black olives. 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. large shallow casserole dish.or soft taco-size. diced and sprinkled with vinaigrette . Place everything on the table. burrito.scallions and season to taste with salt and pepper. 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. Bake for 30 to 35 minutes. TORTILLA FIESTA • Flour tortillas. cooked with a vegetable bouillon cube. and then cut into squares to serve. Transfer the mixture to an oiled. black or green • Fresh mozzarella balls or very fresh tofu. Cook some quick brown rice according to package directions. Top generously with wheat germ. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. warmed or taco shells. soy yogurt.
Scoop out the inside of each potato half. MUSHROOM-STUFFED POTATOES. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. When the pasta is done. or rice cream cheese . Add the remaining ingredients and stir well to combine. and serve. Warm up as needed. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. While bringing a large pot of water to a boil and cooking the pasta. leaving a sturdy shell. • 4 large baking potatoes • 1/4 cup organic dairy. the diced tomatoes). about 1/4 inch thick all around. Stuff the mixture back into the potato shells. Stir in the pasta sauce (and if you've used dry pasta. Pass around the Parmesan cheese for topping the pasta. prepare a platter or two of antipasto and slice the bread. Heat as needed in the microwave or in a preheated 400-degree oven. soy. drain it and return it to the pot. When cool enough to handle. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. cut each in half lengthwise. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters.• 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. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. green part only.
Transfer the scooped-out potato to a mixing bowl and mash it coarsely. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Heat as needed in the microwave or in a preheated 400-degree oven. chopped • 8 ounces white or cremini mushrooms. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. leaving a sturdy shell. Scoop out the inside of each potato half. with the mashed potato in the mixing bowl. When cool enough to handle. soy milk. liquid and all. cover. Scoop out the inside of each potato half. and serve. about 1/4 inch thick all around. Combine the mushroom mixture. or rice milk • 2 cups finely chopped broccoli florets. Heat as needed in the microwave or in a preheated 400-degree oven. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Add the remaining ingredients and stir well to combine. stirring occasionally. and serve. Stuff the mixture back into the potato shells. and cook until they are done to your liking. leaving a sturdy shell. When cool enough to handle. Season with salt and pepper and stir well to combine.• 1 tablespoon light olive oil • 1 large onion. Add the mushrooms. about 1/4 inch thick all around. cut each in half lengthwise. cut each in half lengthwise. Add the onion and sauté over medium heat until golden. Heat the oil in a medium skillet. Stir in the cream cheese. 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. Stuff the mixture back into the potato shells.
• 1 tablespoon honey. baby bella. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Puree the tofu in a food processor or blender until completely smooth. any variety (portabello. or brown rice syrup • 16 ounces fresh organic mushrooms. Wipe the mushrooms clean. or until the top of the pudding feels fairly firm to the touch. then refrigerate for at least an hour. 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 . Transfer to a small saucepan and add the chocolate chips. then cut into wedges to serve. If using shiitakes. Remove from the broiler and transfer to a serving container. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Just before serving. Combine the mushrooms with the teriyaki mixture and stir together. stirring often. preferably two. about 4 to 5 minutes. Arrange in a shallow foil-lined pan and pour any excess marinade over them. maple syrup. and stir. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). until the chocolate chips have melted. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Broil until the mushrooms begin turning dark and are touched by charred spots.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. shiitake. thinly sliced Preheat the oven to 350 degrees. oyster. cremini. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. or a combination) Preheat broiler (unless using a toaster oven). slightly overlapping circles. cover the top of the pie with thin banana slices arranged in concentric. remove and discard the stems. Combine the first 4 ingredients in a mixing bowl and stir together. Stir in the maple syrup. Cook over medium-low heat. Allow to cool completely. Broil in the oven or a toaster oven for 4 minutes.
Make a well in the center of the dry ingredients and add the applesauce and oil. 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.• 1/2 cup natural style peanut butter. rice milk. Stir in the chocolate chips and optional peanuts. 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. Combine the flour. . Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Bake for 10 to 12 minutes. Pour into a lightly oiled 9-inch round or square cake pan. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. 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. Combine the applesauce. Bake for 25 to 30 minutes or until golden on top. but no batter. then cut into squares or wedges to serve. or until the bottoms are just lightly browned. and peanut butter in another bowl and whisk together until smooth. Pour into the flour mixture and stir together until fairly well blended. Let stand for a minute or two. then carefully remove with a spatula to plates to cool. baking powder. sugar. then use a whisk until the mixture is smooth. preferably cane juice sweetened • 1/2 cup chopped walnuts. Stir in the chocolate chips and optional walnuts. Allow to cool to room temperature or just warm. optional Preheat the oven to 350 degrees. optional Preheat the oven to 350 degrees. Stir together until the wet and dry ingredients are completely mixed. and a knife inserted into the center comes out with chocolate.
into 3/4-inch pieces. egg yolk and vinegar. mixing quickly and lightly with a pastry knife. Remove it from the oven. Slice six of the asparagus stalks. Filling: In a medium-sized bowl. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Bake the tart in a preheated 350°F oven for about 30 minutes. then stir in the cheese. or until it's set. and let cool. Bake it in a preheated 350°F oven for 10 minutes. Make a well in the center of the pastry. Mix until the dough just holds together. oregano and thyme. the tougher your crust will be. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Pat the dough into a 10 or 11-inch removable-bottom tart pan. 12 servings. combine the flour and salt. Baked Ravioli . Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Pour the filling into the crust. mushrooms. Cut in the butter and shortening. on the diagonal. or to taste Crust: In a medium sized bowl. beat together the eggs and milk. the more water you use. and add the water. Yield 1 tart. and cool to lukewarm before removing the bottom.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. adding an additional tablespoon of water only if necessary. Remove the tart from the oven. Stir the sliced asparagus. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Prick it all over with a fork. and salt and pepper into the egg mixture. a mixer or your fingers until the mixture is crumbly.
cheese. The cheese should be bubbly. hot and golden. Slightly undercook them. Chop eggplant. sugar and salt in to the saucepan with the vegetables. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. eggplant. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. In a baking pan place in some of the tomato sauce to cover the bottom. until tender. Fry each piece in oil until brown . salt • 13 oz. can Italian peeled tomatoes • 1 tsp. Serve with a crisp salad.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Place the cooked ravioli in the pan and top with the rest of the sauce. Add the tomatoes. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Place tomatoes in a blender and puree. Cook the ravioli as described on the package. Cover and cook for 10 minutes. Bring to a boil. pepper and garlic together. Lower the flame and simmer for 20 minutes. whole mozzarella cheese-2 cups shredded. package of frozen ravioli • 8 oz. parsley. 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. In a large saucepan over a medium heat stir place in the olive oil. celery carrot and onion. sugar • 1/2 tsp. celery onion and carrot.
Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. zucchini. Cover and cook for 10 minutes. 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. quartered and thinly sliced • 1 small eggplant. Add eggplant. mix well. about 8-10 min. minced • 1 Plum tomatoes. . and herbs. Keep going till run out. Cover and cook over low heat about 15 minutes. Add 3/4 cup of the cream and boil until slightly thickened. or 2 cans (14. Take remaining 1/4 cup cream and toss with pasta. stirring occasionally to keep vegetables from sticking. until softened. coarsely chopped • 4 large tomatoes. heat olive oil over medium heat. crushed and minced • 1 large onion.5 ounces each) diced tomatoes • 3 to 4 small zucchini.on both sides. stir to combine. Add tomatoes. about 2 min. Add garlic and onions and cook. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. about 6 to 7 minutes. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. stir until coated with oil. Drain on paper towel and then place them in a baking pan with sauce on the bottom. shallots and tomatoes to pan and cook until reduced to 1/2 cup. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. or until eggplant is tender but not too soft. cubed • 2 green bell peppers. After you layer them coat them with sauce and sprinkle with mozzarella (lots). stirring often. coarsely chopped. Add peppers.
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. cottage cheese 4 eggs 6 tbsp. . butter Preheat oven to 350 degrees. etc. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Season the tomatoes for taste (salt. frozen chopped spinach 1/2 lb. Combine oil & lemon juice (for salad dressing. Mozzarella. crumbles 1 pt.) Place tomatoes on baking tray. flour 1/2 tsp salt 1/2 tsp. Feta Cheese. Let it cool down. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. pkg. pepper. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Bake tomatoes for 45 minutes until wrinkled & shrunken. Cut each tomato in fours.Rigatoni With Tomatoes. 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. Let it cool. pepper 2 tsp. Boil pasta until al dente.
Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. 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. Drain. Then combine the two mixtures into one bowl and stir well. Place filled manicotti over sauce. Pour remaining sauce over manicotti. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. To tell if it is done. Grill or broil until colour shows on vegetables. etc. Bake the pie for one hour. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Meanwhile. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. marjoram. Make sure you spread it evenly. stick a knife or toothpick into the center of the pie. pepper. sprinkle evenly with cheese. Bake an additional 5-8 min or until cheese is melted. heat oven to 400.) • 2 tsp garlic. Serve with Italian bread or garlic bread sticks .In another bowl mix together salt. Let the pie cool for a few minutes. Let sit for one half hour. the pie is ready. If it comes out clean. Fill each manicotti with mixture. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Uncover. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. about 10-15 minutes. In medium bowl combine all filling ingredients and mix well. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. flour and eggs. Thread onto metal or soaked bamboo skewers. rinse with cold water and let drain.
vegetable stock. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. celery. shiitake mushroom caps thinly sliced • 1 med. until vegetables are crisp-tender. sliced diagonally • 2 c baby bok choy. bok choy. lightly coated with non-stick cooking spray. water chestnuts. grated • 1/4 C onion. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. chopped • 8 oz. about 5 minutes. bell pepper. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. cook onion and garlic in oil for 3 minutes. Serve over rice. thin strips . Fry 2-3 minutes on each side or until golden brown. Continue cooking. stirring frequently. chopped • 1 red bell pepper. combine ingredients. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. Pour about 1/2 cup batter on hot griddle. peeled & grated • 1 medium carrot. or until they begin to soften. water chestnuts. and mushrooms. Add soy sauce. mix well. 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. red bell pepper cut in short. mustard.
in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Set aside. . Add the carrots. and vinegar. Stir briefly. bell pepper and bok choy. heat oil in large deep skillet or wok over medium heat. celery. tossing well. cook 3 minutes. When it begins to smoke. stirring frequently.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. stirring occasionally. cook 30 seconds. Serve hot. Drain and rinse in cold water. Place a wok over medium-high heat. red pepper. 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. Meanwhile. 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. add 2 tablespoons of peanut oil and the lightly beaten eggs. simmer until vegetables are crisp-tender. about 5 minutes. Add mushrooms. Drain noodles. Pour in the sauce and cook until the rice is heated through. and peas. Add tamari or soy sauce. in 1/2" cubes 1 red bell pepper. Place a small skillet over medium heat. Stir-fry 1 minute. Add broth and sugar snap peas. Stir in the rice and stir-fry 1 minute. 3 to 5 minutes. Stir until the eggs are firm but moist. Drain again and reserve. Add sesame oil. stirring occasionally. Transfer the eggs from the skillet to a small bowl and break them into small curds. Add ginger and garlic. if desired. lightly beaten 1 carrot. add the remaining 1/4 cup of peanut oil and the garlic. add to skillet with vegetables. cook 1 minute. Mix to blend well and set aside. When it begins to smoke. Sprinkle with peanutes or cashews. Add the carrot and boil 1 minute. Bring 1 quart of water to a boil in a small saucepan.
let the salad stand for at least thirty minutes before serving. press in bottom of baking dish. Let stand 5 minutes before serving. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. cook the potatoes in boiling water until tender. Spray square baking dish. Next. crumbled feta cheese • 1 sweet red bell pepper. Mix rice. 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. This dish will keep well in the fridge for up to a week. spoon over rice mixture. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. mix the oil. They are done when you can easily stick them with a fork. Sprinkle with remaining 1/2 cup cheese and the chili powder. 8x8x2 inches. oregano. Mix beans and remaining 1 cup picante sauce. pkg. drain them and move the potatoes to a mixing bowl. 6 servings Spinach Stuffed Tomatoes 10 oz. vinegar. and rosemary. with nonstick cooking spray. After all of the ingredients have been thoroughly (yet gently!) mixed. egg product. leaving the skins on. After the potatoes are tender.Potato Salad • 2 lbs med. drained 1/4 tsp chili powder Heat oven to 350 degrees. 1/2 cup of the picante sauce and 1/2 cup of the cheese. Do not overcook! While the potatoes are being cooked. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. seeded • 1/2 c chopped green onions • 1/2 c black olives. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese .
Add 1/2 cup mozzarella cheese. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Chop pulp finely and add to spinach. Asian Slaw • 1 head of Napa Cabbage. cilantro and sesame seeds in a large bowl. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . garnish with chopped green onion and toasted sesame seeds. onion. Discard seeds. sugar. honey. green onion and red pepper. drain well and squeeze dry.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. Let stand 5 minutes. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Put in large bowl. Asian pears. carrot. Sprinkle with remaining mozzarella and parsley. Spoon evenly into tomato shells. This salad goes well with grilled meats and fish. salt & pepper to spinach mixture and blend well. shredded • 2 Asian pears. Let stand for 20 minutes. soy sauce. Serve salad in a large bowl. In another large bowl mix cabbage. Invert tomatoes shells on paper towels to drain. parmesan. Slice and hollow out centers of tomatoes. 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. Preheat oven to 350 degrees. Toss the cabbage mixture with the vinaigrette.
(The alcohol burns off but makes tomatoes "come alive". salt. Add parmesan cheese at the end of cook time. 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. Cook on low heat for 30 minutes. Pour into greased 9x13" pan. heavy cream. prepared according to package directions Melt butter over high heat until bubbly. and pepper. Add red pepper flakes. Bake at 350 degrees 5060 minutes. Set off burner and allow cheese to melt into soup. . Simmer for 2 minutes. Simmer tomatoes with the two cheeses for three minutes. Add chopped white part of green onion. Rapidly add vodka. Prepare pasta (shell or tube pasta suggested).• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. 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. garlic. then add 1 cup of heavy cream and simmer for one minute.
Sprinkle with seasoned salt and garlic powder. milk. Carefully put a layer of spinach and crumbled feta cheese into the crust. 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. top with parmesan then cheddar cheeses. quartered and sliced • 2 cans of 15 oz. 8 oz. Bake at 350 for 1 hour.Mix completely with the sauce and serve immediately. press into pie plate as crust. cream cheese • Chopped fresh chives or edible flowers for garnish. white pepper • Dill weed to taste • 2 pkgs. chopped • 1 tsp. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Zucchini Soup • 4 medium zucchini. . Combine eggs. Vermont Cheddar Pie • 2-3 cups diced. salt-free lemon/herb seasoning • 1/2 tsp. sprinkle paprika in a larger circle around parsley flake circle. vegetable broth • 2 onions. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Combine potatoes and 1/4 cup onions. pour carefully over cheeses. sprinkle parsley flakes in a larger circle around the onions.
In a saucepan. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Now add chopped green onions and additional season salt if desired. Cook mixture until soft. Add season salt and continue to simmer this combined mixture for another hour. Cook for approximately one more hour. Blend the cream cheese in blender until smooth. 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). chopped green onions and rice. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . a portion at a time. Then blend in zucchini mixture. Add all other ingredients. or until beans are very soft and a red gravy is produced. white rice. Serve hot over warm. chicken broth. Bring to a rolling boil. Add to a large pot and cover beans with water until water is two inches above bean line. add remaining liquid. pepper and dill weed to taste. onions. approximately 20 to 30 minutes. except seasoning meat. add zucchini. After beans have been cooking for approximately 2 hours. Chill over night or until very cold. 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. Garnish with chopped chives or fresh flowers. then cover and reduce to a low heat and simmer. until smooth.
This ensures an adequate consumption of necessary vitamins and minerals. This can negatively affect his physical fitness. In other words. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. women require at least 1. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. since weight lost through these practices is mostly water and lean muscle tissue. A combination of exercise and diet is the best way to lose unwanted body fat. many more recipes out there for vegetarians. There is no quick and easy way to improve body composition. lightly oiled. This is just a start for you. There are many. and it may also help keep the body's metabolic rate high during dieting.• 2 tbsp powdered sugar Mix all ingredients together very well. as a result. it tries to conserve its fat reserves by slowing down its metabolic rate and.500. Dieting alone can cause the body to believe it is being starved. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Prepare a medium-hot skillet. it loses fat at a slower rate. Losing fat safely takes time and patience. Not only does exercise burn calories. Athletes must consume a minimum number of calories from all the major food groups. Be creative and use your imagination. final mixture will be a little lumpy. it helps the body maintain its useful muscle mass. one should eat less and exercise more.200 calories. In response. 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. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. . with the calories distributed over all the daily meals including snacks. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Athletes should avoid diets that fail to meet these criteria. not fat.
burn little. running or walking one mile burns about 100 calories. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. walking. Aerobic exercise. Because there are 3. a mixture of both fats and carbohydrates is used. proper nutrition plays a major role in attaining and maintaining total fitness.selecting a variety of foods from within . walking. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. athletes should regularly eat a wide variety of foods fro-m the major food groups. Aerobic exercise is best for burning fat. rowing. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Good nutrition is not complicated for those who understand these dietary guidelines. Aerobic exercises include jogging. stair climbing. bicycling. For an average-sized person. fat. most people would need to run or walk over 50 miles to burn one pound of fat. In reality. In addition. especially in large amounts.500 calories in one pound of fat. examples include jogging. fat is seldom the only source of energy used during aerobic exercise. cross-country skiing. will not make up for poor health and exercise habits. if any. A good diet alone. swimming. Diet In addition to exercise. swimming. To be properly nourished. Exercise alone is not the best way to lose body fat. and jumping rope. exercise to music. is the best type of activity for burning fat. and rowing. crosscountry skiing. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. As a result. Instead. Anaerobic activities. good health.Fat can only be burned during exercise if oxygen is used. bicycling. however. he needs to run or walk 35 miles if pure fat were being burned. which uses lots of oxygen. This section gives basic nutritional guidance for enhancing physical performance. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. and mental alertness. such as sprinting or lifting heavy weights.
and durations. = 5.079 cal. when the number of calories used equals the number of calories consumed. For example. a person will burn 0. has been associated with high levels of blood cholesterol. intensities. while participating in archery. The blood cholesterol level in most Americans is too high. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. and a typical./lb. Avoiding an excessive intake of fats is an important fundamental of nutrition. progressive disease. A high intake of fats.1 calories per minute (150 lbs. the state of energy balance (positive./lb. By comparing caloric intake with caloric expenditure. Another dietary guideline is to consume enough calories to meet one's energy needs./min. 150-pound male will burn 11.1 calories/ minute) or about 305 calories/hour.85) or about 710 calories in one hour. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Thus. Good dietary habits help reduce the likelihood of developing CAD.079 cal. A well balanced diet provides all the nutrients needed to keep one healthy. balanced. or negative) can be determined. Similarly. The result is a rough estimate of the number of calories you need to maintain your present body weight. a person running at 6 miles per hour (MPH) will burn 0. a slow. = 11. a 150-pound person would burn 5. multiply your body weight by 13 if you are sedentary. as shown in Figure 6-3./min.034 calories per pound per minute. especially saturated fats and cholesterol. To estimate the number of calories you use in normal daily activity. Keeping a daily record of all foods eaten and physical activity done is also helpful. x 0. x 0.each group. results from the clogging of blood vessels in the heart. they should eat three meals a day. Weight is maintained as long as the body is in energy balance. and 15 if moderately active.85 calories/minute (150 lbs. 14 if somewhat active. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. You will need still more calories if you are more than moderately active. that is. . as shown in Figure 6-4. CAD.034 calories/minute/lb. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types.
potatoes) are the best sources of energy for active athletes. pasta. up to 60 minutes before exercising. plain water is the best drink to use to replace the fluid lost as sweat. such as candy. Very intense activities use more carbohydrates. especially when training in the heat. are the primary fuel source for muscles during short-term. Finally. but to no more than 10 percent of our total calories. The evaporation of sweat helps cool the body during exercise. Sweat consists primarily of water with small quantities of minerals like sodium. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. the contribution from fat gradually increases. can result. 'but as the duration increases. high-intensity activities. The body uses fat to help provide energy for extended activities such as a one-hour run. Water is an essential nutrient that is critical to optimal physical performance. we should reduce our daily cholesterol intake to 300 milligrams or less. and training sport. Repetitive. Individual caloric requirements vary. in the form of glycogen (a complex sugar). Initially. The current national average is 38 percent. whole wheat bread.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. water lost through sweating must be replaced or poor performance. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. We should increase our intake of polyunsaturated fat. It plays an important role in maintaining normal body temperature. Athletes often fail to drink enough water. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). Examples include weight training and the APFT sit-up and push-up events. Athletes . At least 50 percent of the calories in the diet should come from carbohydrates. Carbohydrates are the primary fuel source for muscles during shortterm. depending on body size. because they can lead to low blood sugar levels during exercise. age. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. and possibly injury. it is important to eat foods every day that are rich in complex carbohydrates. Cool. rice. As a result. Concerns for Optimal Physical Performance Carbohydrates. Because foods eaten one to three days before an activity provide part of the fuel for that activity. high-intensity activities. It is also important to avoid simple sugars. In addition. sex. the chief fuel burned is carbohydrates. Foods rich in complex carbohydrates (for example.
This can improve endurance. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. as do regular soda pops and most fruit juices. The recommended dietary allowance of protein for adults is 0. Although cholesterol has purposes and is important to overall health and body function. these beverages can provide a source of carbohydrate for working muscles. Protein is believed to contribute little.0 to 1.should drink water before. . nausea. are helpful under certain circumstances. and diarrhea. During intense training.8 grams per kilogram of body weight. During periods of intense aerobic training.5+ hours) at intensities over 50 percent of heart rate reserve. to the total energy requirement of heavy resistance exercises. Sports drinks. can lead to abdominal cramps. 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. if any. one's need for protein might be somewhat higher (for example.5 grams per kilogram of body weight per day). During prolonged periods of exercise (1. The primary functions of protein are to build and repair body tissue and to form enzymes. too much cholesterol in the body has damaging effects. during. and after exercise to prevent dehydration and help enhance performance. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. who have a high proportion of lean body mass. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. Therefore. Many people believe that body builders need large quantities of protein to promote better muscle growth. Weight lifters. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. drinks that exceed levels of 10 percent carbohydrate. Cholesterol is a fatlike waxy substance and is produced by the liver. it is necessary to first understand what cholesterol is. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. 1. these drinks should be used with caution during intense endurance training and other similar activities. On the other hand.
and produces bile acids which are proven to aid in the digestion of fat. When you eat saturated foods such as dairy. vegetables. meat and eggs your cholesterol elevates. In fact. The purpose of this ebook is to inform. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. HDL is either reused or converts to bile acids and disposed. The two main types of lipoproteins are: High Density Lipoproteins (HDL. On the other hand when you eat foods such as fruits. produces hormones such as estrogen and testosterone. alternative ways to manage your cholesterol without having to rely on medications. which is another form of fat. When cholesterol is at a good level it works to build and repair cells. You want to ensure that your levels of this cholesterol remain . This puts you at serious risk for disease such as heart and stroke.Cholesterol forms every cell within the body. This is done simply from reducing cholesterol by 1%. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. Lipoproteins equip the cholesterol to move around the body. With too much cholesterol in the body. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. When the cholesterol level is appropriate. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol." As with some fats. High cholesterol can be avoided! With a nutritious diet. educate and provide healthful options. it plays a life-giving role in many functions of the body. there are several different body functions and several different substances that make up our understanding of "cholesterol. This is known as "good" cholesterol. the levels build up and cause damage by clogging your arteries. In fact. molecules called lipoproteins carry cholesterol to and from cells. Instead. As we progress with "30 days to lower cholesterol" you will learn healthy. and grains you can maintain optimal health as they do not contain cholesterol. cholesterol cannot be dissolved in the blood. 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.) HDL transports cholesterol from cells back to the liver. though.
Obviously. ." This documentary details the attempts of one man to live on fast foods and little exercise alone. some people require a very aggressive approach which includes cholesterol lowing medication. To maintain optimum health.high for optimum heart health. when we speak of having "cholesterol levels" we mean more than one number.may lead to heart problems. smoking. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. HDL consists of more protein than triglycerides or cholesterol.even when other cholesterol levels are normal . HDL aids to ensure protection from the risk of heart attack and/or stroke. other causes of high cholesterol are lifestyle. In addition. since having too low levels of HDL . which can raise our bad cholesterol levels. We will address this issue as we progress in "30 days to lowering cholesterol." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. The results on his cholesterol and body health in just 30 days are truly frightening. gender and the heritage of the individual.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Low Density Lipoproteins (LDL. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. Eating fast foods and convenience foods results in eating too many fats and salts. 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. Due to heart risk factors besides diet. family history of heart disease. and aids to remove LDL from your artery walls. If you want to see a graphic representation of this. Other factors involved in this risk are age. gender. and diabetes mellitus. we are setting ourselves up for problems. consider renting the documentary movie "Supersize Me. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Understanding the Causes of High Cholesterol Besides diet. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. For some.
Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. work harder and start earlier in adopting a healthy lifestyle and eating plan.especially bad cholesterol . the cholesterol level starts to increase.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.prevents arteries from working their best. Diet: An important consideration in eating is choosing lower fat. While there is not much that you can do about your age. Women generally have a lower level than men from age 50 to 55. Once a woman starts menopause. Just 20 minutes of aerobic exercise. Too much cholesterol in the blood . each day will lower cholesterol. Your Arteries and Cholesterol The job of your arteries is to pump blood. Exercise does not have to be a large time or money commitment. If you have a family history of heart disease and high cholesterol levels. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. High levels of bad cholesterol may even prevent arteries . Buy cooking oils that are unsaturated. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. 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. The Dorsal Aorta or the main artery branches out into many smaller arteries. Use low fat cooking sprays to replace heavy oils whenever possible. Age and Gender: Cholesterol levels increase with age. It is never too late to start on this path. including walking.
It helps pump the body's blood. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. smooth interior.or bad cholesterol levels that are elevated but not considered "very bad" .can increase your chances of heart disease or stroke. The heart relaxes and produces enough force to push the blood through. Consider: Heart disease is one of the leading killers in North America. For this reason. Arteries are constructed of a tough exterior and a soft. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. If this happens often enough you can suffer a heart attack or a stroke. Your heart becomes starved of required blood. you need to keep your cholesterol levels in a healthy range. eating a better diet and getting exercise can help keep you healthy. this system works effectively and the blood can carry oxygen and other essentials throughout the body. and strokes. The middle layer is elastic and very strong. This means that if you want to prevent heart disease. heart attacks. The inner layer is smooth and allows the blood to flow easily.from functioning at all. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. No matter what your current health. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. As the heart beats. since cholesterol can actually lead to blockages in your arteries. it is critical then that we keep arteries free of bad cholesterol for optimal health. Each are made up of epithelial cells. the arteries expand and are filled with blood. In a healthy person. and the main reason behind the blocking of arteries is high levels of bad cholesterol. Even having "borderline" cholesterol levels . 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 .
Consume less than 200 milligrams of dietary cholesterol each day. or follow the limits for dietary cholesterol that your doctor sets for you. but reducing your intake of all salts is the better choice. Limit your sodium intake to 2400 milligrams a day. especially if you have very high cholesterol. . if you have elevated levels of high cholesterol. Again. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Sea salt is a better option. you can take steps to regain your health by following a low cholesterol and low fat diet. Receive 25_35% or less of your day's total calories from fat. If you need assistance seek out a nutritionist or dietician. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. try to lower your saturated fat intake as far as possible. If you have too high cholesterol. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level.Eating is one of the things that can affect your cholesterol level a great deal. 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. In fact. this sort of diet will also make you feel generally healthier and more energetic as well. In fact. Being overweight can contribute to cholesterol and to heart ailments. The effects over all will be immediate. As an added benefit. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this.
and especially processed meats such as deli meats. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. High cholesterol foods include: Organ meats (this includes liver. • Enjoy foods high in soluble fiber. eggs and nuts each week. rye. which can wreak havoc on your heart health. You can keep the skin on to seal in the juices so long as you remove the skin before eating. These foods include: Oats. hot dogs. salad dressing and sauces. salami and fatty red meats All foods that are fried. 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. Limit and eat only in moderation if at all: Highly processed foods. bologna. dry beans. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. poultry. including select cuts of meat.Refuse foods made with harmful trans fats such as margarine. . 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. sausages. fish.
you do not have to worry as much about eating too many fruits and vegetables. While you do not want to overeat. those nations that eat more fruits. As an added bonus. 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. When most of us think of "veggies" we think only of a few. fish. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. not poached. To put it simply.and have lower cholesterol levels as a whole. Select fish such as cod that has less saturated fat than even chicken or other meats. If you have always felt deprived while following low-fat diets in the past. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. white meat. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. chicken. vegetables. choose leaner cuts.that North Americans face. Consider all the vegetables you may not have tried yet (please note that this list is not . Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables.When selecting meat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Even the leanest cuts of meat. but some fruits and vegetables have been linked to lowering cholesterol in patients. and grains are healthier . you can avoid this in the future simply by eating more fresh fruits and vegetables. In fact.not to mention the higher rates of obesity . Increasing your intake of fresh (not canned. With vegetables and fruits. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. The white "marble" is fat that can increase your cholesterol. there is no such worry. and cuts that have less white "marbleized" texture. 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. You can only eat small portions of animal products before you have to worry about cholesterol content.
red beans. many which you likely have not tried before. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . not just the seeds. These may include snow peas. lima beans to azuki beans.there are too many vegetables to list here . sugar snap peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. soy beans. borlotti beans.complete . from black beans. 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. green beans. kidney beans.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. chickpeas. and many others) Bean sprouts Lentils Peas (again. there are many delicious brands of peas. green peas. mung beans. navy beans. runner beans. broad beans.
Honey Crisp. red potatoes. some quite rare. Kandil Sinap. from butternut to acorn to pumpkins and gourds. not just their size. 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. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. There are many types of mushrooms. Mantet. Mutsu. Cortland. orange. Empress. and others. Gala. yellow and red peppers. Mcintosh. it is a fungus. Liberty. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Jonagold. 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. Empire. Blushing Golden. Braeburn.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. 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. Try the following varieties: Akane. from the common to the exotic. Centennial Crab. . Chieftain. Arlet. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Fuji. you will be stunned by the range of lettuces out there.
elderberries. Stanley Prune_Plum. gooseberries. loganberries. Yataka. and sweet cherries such as Black Russians. Reliance. Royal Plum. and others) Cherries (from sour cherries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Apple Bananas. Watermelon. Starking Delicious Plum.Northern Spy. cloudberries. Hedelfingers. Red Astrachan. bearberries. Wilson Juicy. Red bananas. Yellow Transparent. and others) Clementines Dates Figs Grapefruits Grapes (there are many. there are dewberries. wineberries. Chinooks. Empress Prune_Plum. cranberries. many kinds. Cassava. bilberries. Canary. Russet. Patricia. 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. Baking Bananas. Opal. Dietz. currants. sea grapes. Red Secor. and others) Persimmons Pineapples Plums (including Mt. Lapins. Unize Plum. boysenberries. nannyberries. Monmorency cherries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Canteloupe. Red Haven. Bartlett. Virginia Gold. Beirschmidt. barberries. crowberries. lingonberries. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Baby Bananas. Honeydew. blueberries. Starr. and Sensation Dwarf Peach. huckleberries.
of course. The secret to low-fat eating is to make eating the right foods as attractive as possible. every week. you will naturally choose foods that are good for you and for your heart.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. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. you will want to cook your own meals more often. and sugar. When you have many types of healthy and delicious foods to choose from. Cooking and Cholesterol If you want to lower your cholesterol. Read about new varieties of fruits and vegetables and try them as well. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. The fact is. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. Over the next 30 days. salt. If you want to lower your cholesterol over the next 30 days. Make it a mission to buy some fresh fruits and vegetables you have not tried.treat it like a checklist of the food adventures you could have with food. convenience. Print the list and circle all the fruits and vegetables you have not tried. and prepackaged meals. In fact. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. are notorious for offering poor nutrition and plenty of fat. most of us have tried only a small fraction of the fruits and vegetables that are out there. 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. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. avoid all fast-food. find a variety of fresh fruits and vegetables you have not tried and try them. Look back over the list of fruits and vegetables . Convenience foods. use this list of fruits and vegetables. Your taste buds and your cholesterol level will thank you for it. . Realize that these lists of fruits and vegetables is far from complete .it is only a way to get you started in discovering new fruits and vegetables.
low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. tomatoes. cucumbers. Choose fresh ingredients . Use these to add flavor to your cooking rather than relying on salt.This isn't hard to do. carrots. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. even if you are lost in the kitchen. and drizzle the salad with olive oil and lemon juice. There are many recipe books at your local library . Don't overlook cookbooks that feature Chinese. Simply chop up some favorite salad greens (mescalin mix. cut more veggies into a salad. Use good olive oil instead of butter.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Japanese. herbs) and garnish with a few nuts. you can easily create a salad that is enticing. 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. use only a pinch of the best sea salt you are able to buy. If you must use salt. and Indian recipes.the very freshest you can. Not only is this healthier for you. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Vegan.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Raw food. Wrap some veggies in a tortilla. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. 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. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Cooking to lower your cholesterol is not very hard. switch ingredients to healthier alternatives. If you have recipes you cannot part with. Buy some fresh herbs. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. zucchini.
Simply cook the pasta in a pot. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. 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. use lean and skinless chicken or other poultry. berries. This can be a very tasty combination and is still quite healthy for you. Add the pasta and toss until the vegetables are the desired consistency. All can be made into delicious and heart-friendly meals in minutes. bacon bits. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Avoid croutons.and lemon juice. Many prepared pasta dishes use plenty of salt or cream-based sauces. Shred your favorite vegetables or cut them into very small pieces. but some combination of this recipe can give you a tasty meal with less fat. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. It can also be a great quick breakfast on days when you are in a rush. from fresh pasta or dried pasta to vegetable pastas and rice pastas. and other high-fat foods in your salads. Avoid highly processed deli and sandwich meats. opt for skinless poultry. and lemons can make a beautiful and attractive salad that is very low fat. Instead. You can make similar meals with rice or even low-fat tofu. This makes an excellent and very healthy snack. If you are using apples or other fruits that tend to "brown" in your salad. Instead of fats or mayonnaise on your sandwiches . eggs. Fruit Salads: Chopping up some of your favorite fruits. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. If you are craving desserts. whole milk products such as chesses. Add your favorite fresh herbs (basil is a good choice) and combine. Pastas: There are a number of pastas available. Experiment with different fruit combinations to find different tastes. Sandwiches: Sandwiches are quite easy to make. 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.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. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy.
For example. calories. plenty of calories and some fats. try to stave off the craving with fresh fruit. puddings made with low-fat milk that make lower-fat alternatives. Consume fat free. calories. 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. If you absolutely crave a dessert or snack. 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. cover with lemon juice and possibly herbs and grill or bake until done. low-fat yogurt. occasionally eating low-fat desserts and snacks such as angel food cake. animal or graham crackers. At many fish shops. Also. and hydrogenated fats). you can get planks of cedar that are perfect for baking or grilling fish . and sugars. Jello.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. sodium. If this does not work. 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. Enjoy white meats. and cholesterol . fruit sherbert. and salt that you can. wafers.many are very high in sodium. these products still do often contain sodium. 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. so overindulging in these will certainly not allow you to keep your heart healthy. skim. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . Choose only lean meats. However.simply place the fish on the cedar. fig and fruit bars. fat. take care to read the labels on these snacks and choose the brands with the least sugar. Lean meat dishes: When you have chosen your lean cuts of meat. though. polyunsaturated. you can make these foods even healthier by reducing the amount of fat you use in preparing them.
Choose fresh rather than processed. Think of the last ten food advertisements you have seen. because they were not needed.even when those foods are processed and contribute directly to higher cholesterol. 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. you may nit get the same strong images in your head. 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 . Although we may know which foods we should be turning to and which lifestyle changes we need to make. Odds are. 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. but you have also learned to associate certain foods with certain ideas and ideals .a large. If you cannot find fresh produce out of season. It sounds crazy. 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.healthy processed foods. most of us have been taught which foods are healthy and low in fat and which are less than good for us. though. spiced. 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. Traditionally. However.and likely this has been the doing of advertisers. especially if we have followed less than ideal eating and life patterns for some time. you likely picture the hamburger you see in advertisements . prepared. pickled or tinned foods. simply because salads and vegetables are advertised a lot less. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. we don't always do what is right. less than healthy foods have needed advertising. there is a huge market for convenience and "junk" . When you think of a salad. they were for less-than. You learned to like some foods as a child. Face it. try frozen foods that have no sauces or other ingredients added. When you picture a hamburger. adopting a very low-fat diet and healthier lifestyle is often challenging. Today.
and lower your cholesterol over the next 30 days as well. they are placed at eye level. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Figure out where you see advertisements for foods and then avoid those ads. Often. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Advertisers are trying to make their products appealing. In fact. There is no reason why your heart health should suffer because some advertiser is good at their job. though. so that customers are more likely to walk away feeling happy and satisfied with their meal. compare the amount of shelf space given to convenience foods.they add ambience to make the meals more attractive and appealing.foods. much as restaurants do. sugary foods. avoid the television for a while and watch your cravings for fatty foods decrease.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. 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. If this describes you. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Take a look at those high-fat and cholesterol-high foods. 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. junk foods. 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. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Is it any wonder that restaurant meals . In too many grocery stores. Most people see the majority of food advertisements on television. After all. Advertisers do an incredible job at making foods attractive. 2) Make good-for-you foods appealing. and sodas to the amount of space given to the produce section. This is no mistake. they come in brightly designed packages that grab the eye.even those that are fatty and terrible for your cholesterol . but many times these foods are less than great for your cholesterol level. . When you visit your local grocery store. Add some music or candles to your dinner. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Odds are.
. and disgusting. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. and other foods you are trying to avoid during the next 30 days. recall the times you have had terrible fast food or convenience food meals. Whenever you find yourself craving foods that are high in fat or sodium. As soon as you are aware that you are craving the foods.when buying food that is good for you. 3) Describe foods in a way that makes them appealing to you.as mushy. watch out for negative words. Try to do the same thing as advertisers . Secret #2: Make High Cholesterol Harder than Lowered Cholesterol." This is not likely to make you crave these foods especially since you are always hearing great adjectives . congealed. you will find it much easier to stick to a low-fat diet . 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. cold.For the next 30 days. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting.such as "delicious" and "juicy" described about fatty foods.without feeling cheated or deprived.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. Advertising works by staying with you. imagine them in the worst possible light . 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. You can use the same technique to make good-for-you low-fat foods seem appealing. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. Ask your friends and family for their dining-out horror stories. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . This will make bad-for-your heart foods seem far less attractive. 4) Use a little negative advertising. fast foods. try to find ways to make these foods less appealing. greasy. For example. use a little negative advertising. If you find that you crave convenience foods. and look up stories about the disgusting things people have found in the fast foods and convenience foods.
or menus from take-out places and restaurants. While you are cleaning out your kitchen. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. If you keep cookies. give it away. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. but prevent fruit flies. wok. 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. healthy foods over the next 30 days . 3) Eat in. . 4) Get lots of appealing heart-healthy foods into your kitchen. as you work to lower your cholesterol. you can easily reduce how much fats and sodium goes into each meal.and for life! . Hang up some nice curtains or at least get rid of the clutter. If you have a deep-fryer. 2) Make your kitchen a heart-healthy place. you are far less likely to be tempted by them. Invest in parchment paper. fried foods.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. you are more likely to turn to them when you are feeling hungry. That way you are far more likely to reach for low-fat. try to find ways to make cooking in your kitchen more appealing. If your kitchen is an enticing place to cook. 2) Give them away to a friend or food bank. advertisements. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. If you make healthy foods more attractive and visible. you should eat in and eat foods you have prepared yourself almost all the time. For the next 30 days. and other temptations around. When you make your meals yourself. 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. you are more likely to cook at home rather than being tempted to eat out. If these things are not in your home. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. go through your home and get rid of the foods that you should be eliminating or cutting back on. if you can. you are more likely to reach for them when you are hungry. Replace your foods with lowerfat or healthier alternatives. a rice steamer. no-stick cooking ware. You do not have to invest a lot of money for this. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper.and are less likely to cheat on your new eating plan. Also get rid of any fliers.
cooking with someone else tends to be more fun. 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. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. Meet friends at the gym. This is especially a problem since we so often equate social times with eating . 8) Socialize without food. once you learn to cook healthy and delicious meals.listen to music or watch a movie on a portable DVD player as you cook. fear is a great motivator. Many of us take in excess calories and fats when we eat out with others. This will ensure that you have all the fresh ingredients and healthy meal ideas you need.5) Consider taking a heart-healthy cooking class. Or. The hard part is staying motivated to keep the diet plan up for weeks. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. and pubs or we have movie nights that include take-out pizza. Most of us plan our days and our finances. After a long day at work.we meet friends at restaurants. or in your home rather than in restaurants or cafes that feature rich foods. on hiking trails. coffee shops. If you have very high cholesterol. child. it can be too daunting to come up with a menu and then cook a meal from scratch. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. and have the opportunity to spend time with others who are concerned about heart health. but we often leave eating to chance. 7) Get help in the kitchen. This can make heart-healthy eating more difficult. or spouse. 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. 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. . For many of us. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. then find some way to make cooking time more fun . make it a habit to meet friends at places that don't have food as a major entertainment. Find ways to get yourself motivated to eat well for life. Over the next 30 days. Plus. If you can't find someone to help you. You will learn many recipes and cooking tips for heart-healthy eating. Whether you get help from a roommate. so that there is no excuse to turn to convenience food. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. 9) Get motivated. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge.
and cholesterol in each of your foods is causing you stress. fiber. Post your list in your planner or other visible place so that you will see it. Luckily. 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. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. When you prepare a meal. list the times you are more likely to want to eat. or meetings with your boss. and other low-fat foods are among the most convenient foods out there. If your walk home from work takes you past a favorite restaurant you find hard to resist. Keep low-fat yogurt and other low fat foods around for fast snacking. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Sometimes. then you may need to find a different route home. milk products) should be smaller still . high-sodium "fast foods. types of fat.10) Make heart-healthy food more convenient. this is very simple. simply make sure that most of your plate is taken up by fresh fruits and vegetables. salads. 12) Figure out your eating dangers and find ways to overcome them. sodium. Make sure that you eat different fruits and vegetables . Whether it is general stress. fruits. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. The portion size of grain should be smaller and the portion size of animal proteins (meats. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. sadness boredom. If Tuesday work meetings leave you reaching for cookies in your office desk. If you can make low-fat alternatives easier to reach for than fast food. If counting fat grams. 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. and you will reach for these foods rather than turning to high-fat. and beside each item. and other healthy meals easier. 13) Make cholesterol-friendly eating easier. vegetables. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. list ways you can avoid the situation or at least make better choices when you are faced with it." 11) Make heart-healthy food more interesting. On a paper. Most of us have specific emotions and events that may make us turn to comfort food. Sound too simple? Not at all.no larger than a pack of cards.
but for most people interested in lowering their cholesterol. Eating a variety of foods on a regular basis is the most important step toward this goal. but it will go a long way towards ensuring that you don't give into the cravings. Use olive oil as your main source of fat and refuse other dressings or sauces . If you are considering supplements. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. this simple formula will be a snap to follow and will actually lower your cholesterol. amino acids. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices.do your cooking with the olive oil. botanicals. or give you more energy. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. full-fat dairy products. minerals. There is no one magic pill or powder that you can take that will make you stronger. 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. Supplements include vitamins. this may not be enough. skinnier. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. lower your cholesterol by making sure that reaching for lowfat. metabolites. This will not make your cravings for less-than-healthy meals go away. you must weight the purported benefits against the potential risks . If you are on a very strict low-cholesterol diet. as well as concentrates. constituents. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. 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. herbs. Nor are supplements a substitute for regular exercise. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. and convenience or restaurant meals entirely. and extracts of these substances. Supplement product labels must include the words "dietary supplement". egg yolks. Variety is still important because bars and powders are not always low fat. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet.each day so that you get a variety. There are thousands of supplements on the market. Eliminate foods such as organ meats. inexpensive. all of which are easily accessible to athletes. Over the next 30 days.
Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. even if you think that you can do this through the foods that you eat. if you have a need to lose weight. If you have heart problems. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. But. you are probably still missing out. Don't assume that any information that you find is reliable. 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. Giving your body the nutrients that it needs to make it through the day is essential to your well being. But. the claims probably are too good to be true. look for supplements that can offer weight loss benefits. If a product makes claims that sound too good to be true. Information is key. Quality is very important if you want to see benefits from supplementation. Another source for information is the web. make sure that you have a reliable source. While a diet that's full of nutrient rich food should not be replaced. problems with gaining weight or other conditions. For example. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. you can probably find a supplement or several that can address those problems for you. It's like always giving your car premium gas and oil to do its job even better! . Therefore. First off. 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. How do you know how much to take? That's a trickier question. Again. These individuals can also help provide you with the information you need regarding improving your conditions.(and cost) before deciding to use any product. First. start by finding a health food store or a vitamin supplier. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. what do you take? First off. In addition to this. There are two routes to take. find out what type of supplements you can take for your individual needs and problems. find a good quality multi vitamin and take that as directed. quality is essential to success here. it sometimes needs additional supplementation to take it to the best level it can be at.
Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. while the remaining 60% is stored in form of creatine phosphate (CP). turning it back to ATP. There are many different varieties of whey protein. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. and pancreas. . is the "power" that drives muscular energetics. liver.There are thousands of different supplements on on the market. There are several though that are very useful. the body must use other methods to replenish ATP. When a muscle is required to contract. yielding ADP (adenosine-diphosphate). The typical male adult processes 2 grams of creatine per day. including both elite athletes and untrained individuals. Creatine is used for the resynthesis of ATP. Approximately 40% of the body's creatine stores are free creatine (Cr). Creatine is also a very good supplement for gaining muscle mass. I can gain 5 kg of muscle in just two weeks using creatine. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Some of which perhaps are not particularly useful. arginine. The fastest method. without oxygen. Once CP stores within the cell are depleted. and replaces that amount through dietary intake and fabrication within the body. the cell can no longer contract. ATP. the bonds in the ATP molecule are split. Another important supplement is whey protein. For the majority of the population. is through CP. Creatine is the most popular and commonly used sports supplement available today. or adenosine triphosphate. Creatine phosphate is "split" to yield the phosphate portion of the molecule. I have been using multivitamin supplements and vitamin B supplements for 20 years. There are several methods by which the body rebuilds ATP. This phosphate portion bonds to the ADP. Creatine works by increasing the water volume within your muscle cells. The energy released by breaking this bond powers the contraction of the muscle. and methionine. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. Creatine is a natural constituent of meat. This process takes place in the kidneys. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. When ATP is depleted within the cell. mainly found in red meat. Creatine is manufactured naturally in the body from the amino acids glycine.
3 = 27 grams of creatine per day After the loading phase. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. your weight is multiplied by . Doctors are even beginning to endorse creatine which is generally unheard of with supplements. this could get confusing! Not really. though. Glutamine . The periods are brief because the ability of a cell to store CP is limited. In other words.3 grams of creatine per kilogram of body weight.2 kg multiplied by . the formula would look like this: 1 lb divided by 2. it's recommended that you stick to 5 grams per day.7 grams in the maintenance phase. 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. 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. you must use your creatine regularly instead of sporadically for it to be effective. You can also calculate creatine dosage according to body weight and mass. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. Follow along closely. Creatine is safe for most everyone to take with the exception of people with renal issues. It can also delay fatigue during repeated workouts. After that. Essentially. allowing further capacity to regenerate ATP. Experts say in the "loading phase".03. 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. so you would require 2. the dosage is 20 grams a day for five to seven days. Many people like to take their creatine in a shake as it most often comes in the form of powder. So if you weight 200 pounds. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. In the "loading phase" which is where you begin adding creatine to your diet. However.Supplementation with creatine increases Cr and CP within the muscle. Creatine is also thought to increase the body's aerobic abilities. There are two way to decide what dosage of creatine you should take. therefore the body will quickly move to other methods of replenishing ATP. you should be consuming .
If you want to build a ripped body. Again. It is the single most important nutrient in a body building regimen. increasing protein through weight gainers or protein powders is necessary. Over 60% of our amino acids come in the form of glutamine. it usually comes in powder form.Another popular supplement among body builders is glutamine. Research shows levels of supplementation from 2 to 40 grams daily. you'll need both creatine and glutamine alike. The typical American diet provides 3. it can result in muscle loss. promote healing. This includes stress that the body is under during periods of exercise. prevent sore muscles. . If you have too little glutamine in your system. Two to three grams has been found to help symptoms of queasiness.5 to 7 grams of glutamine daily which is found in animal and plant proteins. You have to have a positive nitrogen balance in order to gain muscle mass. 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. liver. This two to three gram dosage used post workout builds protein. Glutamine is a nonessential amino acid that is produced naturally by the body. However. and stomach tissues. and speed up growth hormone production. but if you really want to grow your body mass. during times of stress. Glutamine is also thought to prevent sickness. Of course. Protein has been shown to have the best effects on the body when combined with carbohydrates. brain. glutamine reserves are depleted and must be replenished through supplementation. Protein The importance of protein to a body builder is a no-brainer. our body can produce more than enough. Many people are choosing to supplement daily due to the long growing list of benefits. Protein is what makes up and maintains most of the stuff in our bodies. The remainder is in the lung. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. 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. Under normal conditions. Much of your protein will come from your diet.
Nitric Oxide is present for a brief moment. Whey protein is the only choice when on a diet however. causes vasodilation (an expansion of the internal diameter of blood vessels). Many body builders take nitric oxide for a variety of reasons. Unfortunately this pump is only temporary. You can also add in some fruit for flavor. sparing hard-earned muscle protein and glutamine stores within the body. ice cream. It often comes in pill form. Combine the powder with some eggs. If not. Nitric oxide also comes in powder form as well. Nitric oxide promotes extended ability to life weights. which is the muscle pump we are familiar with. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. it's good to combine your protein with some form of carbohydrate for maximum results. As with creatine. so you can take it in a shake just like with other powdered supplements. 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. It also signals muscle growth. speeds recovery. delivery of nutrients to skeletal muscle and a reduction in blood pressure. and increases strength along with stamina. when a muscle contracts and blood vessels dilate. So whey is the best protein. low-fat milk. The release of nitric oxide creates surges of blood flow. the best time to take your protein supplement is post-workout. oxygen transport. and should be taken in the manufacturer's recommended dosage. Nitric Oxide. Its unfortunate high cost however makes me advise you to use it sparingly. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. . Whey is the best investment because of its capacity as a postworkout recovery supplement. It also supplies the most amino acids that bodybuilders use. 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. which in turn leads to increased blood flow. a key molecule manufactured by the body. especially on a diet. When on low-carb diets whey can function as an alternate source of energy. As we said before. and will dissipate shortly after you complete your workout.The best type of protein supplement on the market is whey protein because it is the highest yield. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. and olive oil.
especially if you use them together synergistically. They are used in treating a variety of health problems including AIDS. which is known as stacking . Steroids do have some advantages.There are many other supplements. 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. They also enhance performance making a person stronger and extending their stamina. and in many places. They help the body fight the ill effects of these diseases and promote healing. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. and low sperm count. and other serious diseases. All steroids eventually change to estrogen which causes feminization in men. They can cause serious liver damage and even lead to liver failure. Ginko is great for circulation. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. steroids have some serious health implications when taken for reasons other than therapeutic. . Both of these substances are highly controversial. Steroids increase testosterone production which can lead to overly aggressive behavior. so it's good for your brain. they are illegal. However. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. However. Using the supplements mentioned you'll see some results quickly. But those are the only ones I prefer to take apart from ginko biloba. cancer. a decrease in libido. 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. complexion. you can take. That causes an enlargement of the breasts along with an increase in fatty deposits. general energy and well-being. but they are used by body builders all over the world.
but more and more women are getting interested in it as well. You will still need to take time to rest though. Body building has long been thought of as a man's sport. It controls the way that you perform each action. Even using various methods to help your body recover.Growth hormones stimulate the elements in the body that make muscles grow. perhaps it's better to cut down on the workouts and allow for your body to recuperate. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. a massage or soak in a hot pool will reduce the feelings of fatigue. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. it still takes time. 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. but many body builders take them to basically tell their muscles to get bigger. They can be dangerous. At these times a good sauna. your mind is a powerful tool and it helps you through each step of your day. A Healthy Emotional Life As you can assume. MENTAL TRAINING Mind Fitness. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. . Following is a list of recuperation techniques and a description of them. though. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. They can make you bigger quicker. as well. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. You can get huge. They are naturally produced by the body. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions.
There are many different ways that this can happen. there is evidence that says that you can actually push off the onset by some time if you do the right things. 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. First. Although you may be wondering just how you can control your minds fitness. plays a significant role in the quality of life and the longevity that you have in your life. For this particular battle. several key things must play a role. There are many various ways that you can improve your emotional state by learning how . the importance of having a healthy brain is very evident. 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. Keeping your mind active. In addition. you need to exercise your mind. it's anything but easy to make it through the day without dealing with some type of stress or pressure. believe it or not. such as a death or deception. The mind's health is quite an important aspect and. for many people living in today's hectic lifestyle. A Healthy Brain With the onset of Alzheimer's happening to more and more people. should something emotionally troubling happen to you. Emotional health is an important battle that everyone must strive to improve. performing mental tasks and you need to be able to conquer problems effectively. you need to be able to effectively deal with it and then to move on. 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. including the simple fact that you may have to battle illnesses more often and with greater intensity. your body's health is directly related. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being.Yet. While life affects each one of us. challenged and attentive is essential to your well being and this fight. When you are emotionally or mentally unfit. you need to be fully capable of thinking clearly. What's Healthy? For your mind to be in a healthy state. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. For example. there are many ways that your mind's fitness may not be the right level that it should be. In fact.
Sometimes it may be important to remove the stressors from your life. For those that do believe in a Higher Power. After all. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. While there isn't always a need to be religious or spiritual. you may think that you have nothing to worry about. While you can't take away everything in your life that causes stress. Where Are You Now? When it comes to determining how mentally fit you are. Indeed. it can often play a role in the way that you see your life as well as in your emotional state of mind. But. but it also causes all types of physical problems for those struggling with it. too. most people go through stages of depression. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. of course. It can lead to various health issues physically. Those that are spiritually fit. and you. Believe it or not. the right social activity is one way to improve your emotional health. but that's not a common occurrence. . you can consider them. Not only does it pull you down through causing large amounts of emotional trauma. 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. During these times. It can help you to tackle even challenging tasks with more ease and with success. This is a personal decision. Spiritual well being is a critical factor in maintaining your health. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. mental turmoil and even times when they are so stressed that they can not function properly. mentally unstable and unfit.to react to critical situations. learning to effectively manage stress is important. too. you do all that you need to do and there's nothing limiting you. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. 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.
your mind can be struggling at the same time. While you may not want to do this. 1. then you should be considering the vast number of mind fitness needs you may have. consider this scenario that happens over the span of time.Yes. Yet this is a dangerous situation. 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. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. ask yourself these questions. Do you feel anxiety. 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. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. although you may not realize it. Do you have physical pain that is not the result of an injury? This could be stress related! 2. It's easy to go to the food to get the satisfaction that you need. this is one of the prime reasons that they are overweight or unhealthy in their diets. Be honest. Do you struggle to make the goals that you set for yourself? 4. Do you hate the life that you are leading. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. 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. or are eating whenever you feel like it. Emotional eating is eating when things go bad. too. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. To determine where you stand in mind fitness. If you have trouble sleep. . Improving the fitness of your mind not only improves your daily life but increases your longevity. While food never used to be so readily available. it hurts to hear but just like your body goes through illness. now. For the most part. For example. 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. For many millions of people.
Emotional eating is one of the hardest cycles to break. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. You then find yourself dealing with pressure from the boss. Incorporate as many of these things into your life as you can. A health self esteem is one that's confident but not overly macho.. As your self esteem drops. You decide you need a big. though.You begin by getting stressed at work.. your self esteem drops. Soon. and you'll see differences in the way that you feel and the way that you see the world. you almost purposely make the situation worse by eating bad. Just look at you. you find yourself in even more problems. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. 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. Soon. Now.. The first step in fighting the way that food makes you feel. it's also one of the worst things you can do for both your physical and your mental health state. you are not fitting well into your clothing. You should be able to feel confident in the decisions that you make and in the way that your life is moving. fatty lunch. In just a bit we'll talk about some of the ways that you can have good mind fitness. You can't make the right decisions. you didn't do the job right. you hate your job so much that the only thing that makes it feel better is eating something bad for you. You aren't any good. . In fact. 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.these are all things that people end up saying to themselves when they are emotionally depleted. yet if left intact. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. You become upset at yourself. You are a failure. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. which includes emotional eating. is to recognize that there is a connection between the way that you feel and the way that you eat. 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. the pounds are creeping onto your hips.
learn how to accept compliments and to take criticism. at least one time per week. that relationship alone will be one that you have to work on. Learn to take criticism positively. Build A Social Network A social network is a very important to your well being. Relationships take time and work. even when you don't pay attention to them otherwise.Accept those. working through them and then letting them go. That means taking on the challenges that come up between people. 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. whatever way is fun to you. You should always strive for a lifestyle that's positive with those in your family and your friends. 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. Don't assume that they will always be there when you need them. Just putting on a beautiful outfit can make you feel good about yourself. Getting down on yourself because someone doesn't like the job you did isn't okay. In addition. Getting away or even just finding time to play a board game is essential. ask what you could have improved on for next time. Don't take friends for granted because they won't be there when you need them the most. Commit to going out and having fun. Those that dress well. how can you build a social network of people that you can rely on? Make time for those that you already have. If you are married. Although challenging. If your boss says that the job wasn't good enough. "Hey. its fun to have people around too! But. Those that have people around them to support them do well in many more aspects of their lives. take care of the way that they look and those that do things for themselves are the most confident people out there. 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. Then. both physically and mentally. In part of that comes the fact that if you want to have family and friends you . This allows your mind to repair damage and it allows you to improve your network of friends. Let's face. you need to be able to say. work on improving them if you can and then do the best job that you can overall.
use your brain power! You don't have to do any type of exercise with your brain physically of course. .need to be a friend. It hinders you throughout your life by causing unhealthy living situations. by relieving stress. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. 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. Managing Stress Its not easy job. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. but you have to do it! Stress is one of the largest problems in health today. If the situations that you are in provide you with high levels of stress. Asking questions. too. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Learning new things keeps the mind active and that means health. but mentally you do! For starters. allowing you to fend off Alzheimer's and other conditions like it. 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. find an outlet. You should also use challenges to help power you through your day and your life. it is important for you to find solutions to those problems. You need to find something that you love to do. You'll feel good about life and your social network. getting the answers and working at it helps to improve the brain's function. always keep yourself learning. physical risks and puts your entire well being at risk for emotional breakdown. Your Overall Mental Fitness Plan So. A hobby. there are many things that you can do. Stress affects your ability to function properly. To help remedy stress. or some other thing that really brings you happiness is necessary to have. For starters. now you have it! You know what to do to make your lifestyle improved through these changes. a physical activity.
You Are What You Do. smoking. smoking will eat away at your lungs and will cause cancer. Improve them. Improve your stress levels and see physical. drinking and drugs. Each decision you make throughout the course of the day plays a role in your fitness. Make changes like these today and see results today. Do things that are enjoyable to you.1. 4. but feeling good about yourself is a must for overall health. and physical fitness increases. Improve your brain's fitness by challenging it through new adventures. Drinking And Drugs Each of those three things. mental and emotional benefits right away. Although each of these other elements that we've already talked about is very important parts of your lifestyle. For example. 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. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. continuous learning and through challenges of all types. If you can't think of anything. . they are not everything. Working on this is hard. Smoking. Too Your lifestyle is the way that you live your life. this one will be structured a bit different. You probably already know the risks of what these things can do to your life. 5. Unlike the other chapters. learn something new. Improve your social network to reduce stress and to improve your quality of life. 2. Keep your self esteem positive. but you may not realize the extent at which it takes to improve them. It will cause cancer eventually in your lungs. 3. It also helps to make it through difficult times when you have someone by your side. is a problem for your health and your ability to make it through the life you have. There are no ifs about it. Lifestyle Fitness. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead.
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. If you are facing problems with insomnia or are struggling to get to sleep. you put your life at risk and you destroy the organs in your body. It's the time that your body heals from the exertions of the day. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. but the . Those that don't get enough sleep are not capable of performing at their best physical or mental level. you destroy your body slowly and methodically. Smoking and drugs are simply a no no. physical ailments hinder you more when you don't get enough sleep. your stress levels DO go down and you can feel better about the life you are living. Why is sleep so important ? There are actually several reasons. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. It's the way that your mind works through problems. 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. Drinking and drugs are just as bad. your body can repair the damage that you have done to your lungs. You need this time for your mind to. refresh and give yourself the best chance at improving tomorrow. even if it is one of the hardest things you will have to do. sleep is the body's time to relax and to recoup what it's done all day. talk to your doctor about it. There may be an underlying medical condition that could be causing it. your energy increases. You kill brain cells. For one. To improve your lifestyle and to extend your life. others can't. though. To improve your fitness. Stress hurts more. When you quit early enough. Sleep Do you sleep ? No.Rest is one of the most overlooked parts of an exercise regimen. you need to remove these problems from it. This can only happen if you stop soon enough. You will find that your health increases. It's a time to restart. then you aren't getting the right amount of sleep for health. smoking is something that you can stop. find a method to stop smoking and do it.But. Some damage can be fixed through healing over time.
your body is doing exactly what you have been asking it to do during your workouts . Try having some white noise in the room like a fan running. You're better off waiting until the next day when your body has been given proper rest. Body temperature has a huge effect on our ability to fall asleep. Make sure this snack is light. Just as you'd never head to the gym after drinking a few beers at your local tavern.build muscle. Lack of sleep can have an intoxicating effect on your body. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. This will help you signal your body that it's time to think about resting. but you'll have to use the bathroom more often as well which will disturb your sleep. • Don't drink a lot of fluids before sleep. Muscle adaptation and growth often occurs at night.reality is it is actually a quite important principle. • Keep your bedroom dark and cool. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. you should never work out after not sleeping the night before.096. • Get at least eight hours of quality sleep per night. If you work up a sweat before trying to sleep. you start to feel sleepy. During the suspended state of animation you are in. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. • Try having a light snack before bedtime. Working out in this state has its obvious downside. For starters. Not only will the caffeine keep you awake. • Establish both a regular sleep cycle as well as a pre-sleep routine. though. your lack of muscular coordination places you at a much higher risk for injury. which is above the legal driving limit in most states. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. According to the Journal of Applied Sports Science. especially tea or coffee. Some people disagree with this theory. . but if you go to bed on an empty stomach. As your body temperature lowers. it can distract from your ability to fall asleep.
Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. • Don't eat before bed. but it is something to make part of your overall guide to living a long. at least two hours beforehand. Money is one of the largest causes of stress in people every single day. but the majority of this happens while the body is at rest. Just as sleep will give you more energy. your home life. As you know. but it really can be. your marriage. there are many ways that you can overcome them. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Growth hormones are very important in increasing muscle mass. If you are having problems with sleeping. your body's synthesis of protein increases. You worry about money and end up facing financial hardships that move into your work life. and even your physical health. healthy lifestyle. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. This is what makes you grow. Your body can recover and repair any damage you did during the day while you are at rest. Financial fitness isn't something that we'll stress for too long here. . A majority of growth hormones are also released when the body is in the sleep state. During a workout. it is also vital in helping your body recover and ultimately grow like you want it to. Just think of the role that money plays in your everyday life. • Don't do stimulating things before bed such as watching television or working on a project. growth hormones are also released. stress causes a wide range of health concerns for your body.While your body is sleeping.
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.
Look around you and find what works for you.bodybuilder. and ways to prepare yourself for competition. as well as pictures of people who have made amazing transformations through a body building program. this author depended on several of these websites for information. In researching this book. You will find more information than you could have ever hoped for on this website including tips on nutrition. but it's free. You will find a whole new world opening up around you! .com This site is nothing less than amazing. You will get the most information by joining their website.getbig.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. These are only a few resources you can check out as you begin your body building quest. 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. and it will open you up to all sorts of insights into this great sport. sample workout plans. Here are a few you should really check out: • www.abcbodybuilding. • www.com This is another super website where you can find tips and tricks about how to maximize your workout. contest schedules and results. or network with others in social settings. • www.Nothing can really compare to personal advice and guidance. The Internet is another invaluable resource for body building information. where to find supplements. Ask around when you are in the gym.
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