Encyclopedia of Body Building and Fitness
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.
That's what gives me the POWER to SUCCEED. When you were learning how to do them. You may ask. and even years off of your life when you don't take care of your machine (your body. it became something that you didn't think twice about. Really.
When each part of the machine is cared for.
. but remember that fitness is something that you can get into the habit of doing which makes it easy. When you were three you were probably taught to brush your teeth. Fitness is not something that you have to struggle with. When the machine is neglected either in part or in the whole. then. this will be something different. everything but so long as I am still fit and strong and healthy .
Well I can go on about the benefits of fitness and will do so later in this book. Others may need a certain level of fitness for their employment. "What am I staying in shape for?" To each person. for example you don't change the oil in it. trust me on this from a guy that used to smoke two packs of cigarrettes per day. You'll learn many things that you'll be able to implement immediately to start experiencing success. If it isn't taken care of. all of my friends. then. If a car. it is a matter of staying healthy as long as possible. it will last many years longer. You learned to put your clothes on. You could take all of my money. weeks.
Fitness is an essential part of life. That's costly to you. But. Let's make fitness fun. it can be that simple to be healthy.
Sorry if I sound overly patronising. for example. Others may be recovering from an illness or injury.
Your body is designed to work as a machine. is well maintained for many years. once you learned how to do it. but when you look at this as your body. you cut several years off the life of the car.) Fitness is about SURVIVAL. That's what we want you to think of when you think of fitness. Fitness is a term that is used to help define the ability to stay in the best physical shape. For most. then the machine won't run well and eventually won't run at all. you likely hated it. because it's a habit.Imagine walking alone at night and really feeling safe because you are physically strong. the entire machine works the best that it can.
Imagine having a greatly increased sex drive. you are shaving away days. Do you worry about brushing your teeth today? No.
That's not true. IT WONT BE EASY AT FIRST. It's just something that you do. You'll dread it. Don't worry. but it may hurt your ego a bit to do it. The same applies to experienced athletes that must alter or increase the training in a specific area . You just can't give up what you love. You'll claim that getting fit is just too hard. Nevertheless. What do you see? If you are unhappy about any part of your body or training. this is painless.
. the first weeks of learning to be fit and staying healthy will be the hardest. if you have the will power to save your life by sacrificing for just a few weeks.
Where Are You Now and What are Your Fitness Goals ?
Take a look at yourself right now. For me it's a bit of belly fat. you'll see that fitness can be easily mastered by you.such as a weight lifter adding cardio to beat belly fat. chances are good that area of your body is bothering you because it's an unhealthy area. You'll find excuses about not doing it.Overcome the initial procrastination. In fact. You will be sore and tired. it's an important first step. Granted. Our first goal is to determine where you stand right now.
• Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. • 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. but it needs to be in a certain range to be healthy. Ask your doctor where your blood pressure is. You need this number to be there. You need to begin by understanding that change needs to happen. There are several tools that you need to use to determine your health level currently. the more prone to health risks you are. 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. 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. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body.this is part of the goal setting process. For adults.
. Experinced athletes should also do a realistic self review . You can find calculators for many of these available to you free of charge on the web.Here are some questions for you beginners to ask to determine where you stand right now. this is generally 120 to 139/80 to 89. The higher this number is.
. if you are overweight. This is an important piece of information because of how vital it is to your health. In effect. Those that have a large midsection are the most prone to heart problems.What To Start With To get started with fitness. These three things are critical elements for you to take into consideration when considering where you stand right now. start by getting through these basic first steps. Your kidneys. 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. Your waist is important because it is the indication on your body of your potential health risk. your lungs and even your heart are suppressed. there's much more for you to consider. Those that have a larger midsection are most prone to health risks.• Ideal Weight: In comparison to your height and body structure. your ideal weight is the weight that you should be. The fat that is here will push into your body. the fat here is likely to be what kills you. But. causing difficulty for each organ there.
Ask him for measurements of your blood pressure. Do this at home on a well programmed scale. 3. Meet with your doctor to talk about your overall health. 2. Set your goals. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Stand up straight. not at your doctor's office. Do it the same time and same way every time you weigh yourself. your heart rate as well as any other important factors he may be interested in you improving. This will be your indication of your weight loss and health improvement. Determine what's important for you to maintain. Get your weight. Determine that you are healthy enough physically to begin improving through diet and exercise. 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. You need this to see just how unhealthy you are currently. suck in your gut and measure at your belly button all the way around using a tape measure. Measure your waist. to improve on. and to work on first.
. Calculate your BMI.1. Pull up your shirt. 5.
you need to take into consideration the fact that overall health is in fact important to improve. What You Will Learn So.Now that you have this done. you can begin to improve your health. There's much to learn and improve on for most of us. that's not to say that you don't have health problems beyond that level. or giving up some addiction or bad habits. With fitness everyday is a new beginning so you can always review your progress and set new goals. strength etc. Many people are still at risk for high blood pressure. fitness is not just about weight loss. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. I got into it because I was a drug addict. For others. Cardio Vascular fitness level. Therefore. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness
. that will mean improving other qualities of your life. People with some experience under the belt will need to examine their flexibility. For me the impression made in the initial months was very strong because I made much progress in this time. Throughout this book. I'll point you in the direction of improving your overall health. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. By understanding where you stand on these factors above. For many that will mean losing weight. For others it will be less dramatic. If you don't think that you need to lose weight. But. I was very ill and thin. that's great! You are one step closer to being healthy. inflamation syndrome. high cholesterol as well as other concerns even though they aren't technically overweight. Although many people start looking into fitness because they want to lose weight.
Many of you will be fighting with some bad habits. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. The longest i went without sleep in the army was 5 days and 4 nights . When i was in the army they were very keen on sleep deprivation. Namely alcohol. it doesn't do much good if you don't eat the right foods. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Because each plays a role in your overall health. Throughout each of these aspects. Since your body is likely to be your largest factor impacting your life. But giving up serious vices is not easy and you are well advised to get professional medical advice. With your mind fitness. Remember. we mean making sure you are emotionally and mentally fit. isn't enough if you aren't eating the right foods even if you are losing weight. Most of us need 7-9 hrs sleep everyday.some say they only need 4-6 hrs. 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. I normally need 9 if I'm training and eating heavily. Sure you can function on less or more. we'll tackle what the healthy standard is.
GET ENOUGH SLEEP !!!
Sleep . especially of course if you are too fat. With lifestyle fitness. we'll teach you how to improve your life through easy. and even fun. but 7-9 hrs is optimal. each aspect is just as important as the next. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. I know your situation. I say hogwash and current medical research says the same. ways. help you to understand where you are and then help you to get to the goals that you have. General Health: First things first. the goal is to improve your stress level. That means insuring that your overall life is healthy in regards to the life that you lead. though. smoking or drug use. for example. Its simply not true. Losing weight. Those with eating disorders can also benefit from physical conditioning. we will start there.
.Each of these aspects is very important. 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. They used to tell us alot of bull that 6 hrs is sufficient. While your body must be maintained as much as possible for health. Emotional stability is critical to overall health.
Your heart pumps oxygen rich blood to each cell in your body. give up the vices like drink and smoking. Your brain keeps everything working. the time has come to improve the way that machine is working. This means physically. delivering fuel to it so that it can perform its duty. Not only will you feel great but you will have medical proof.
. get 7-9 hrs sleep every night.So. Each part of your body functions well because of the support that other parts play. actually. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. This is so you can see the improvements in coming weeks and months. In fact if you are looking at changing your body composition I dare you to do before and after shots. I cover diet in another section because its very important. even those things that you don't think about doing like your heart beating and your lungs breathing. Your lungs supply your heart with the necessary oxygen. Change your diet .if its unhealthy. I recommend you go to a good doctor and just get a general check up. Your body is a well designed machine. Stress and recuperation are also critically important and are covered in another section of their own.
Where Are You at? As we've mentioned. to know what level of fitness your body is in. If you have problems with your legs. That way. 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. If you don't work hard. What some people don't realize is why their body has developed as it has. Talking to your doctor is a great place to start when it comes to determining your overall health. it goes further than this. Keep a log of this information so that you can see your progression. these fat reserves could be used. You shouldn't skip this step. Yet. Your muscles are necessary for functioning but they have been built to be used. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. this could be a potential problem that needs to be considered. too. Your job is to give your body what it needs to continue to perform correctly. you can improve your overall health and then improve upon your situation by knowing how to. you need to take into consideration the vast number of measurements that we've already taken. Your weight. the same day at the same time each week. your blood pressure and your body mass index are good indications of your overall health.Go to the library and read as much as you can on health and physiology. chances are good that your heart has been affected by it. the body had to do what it needed to so that you could stay alive. Your body is used to providing your muscles with the fuel that they need to work hard. too. not to sit idle. we need to address your body's ability to do what it needs to through being physically capable. You should weekly weigh yourself. Well back in the time of the cave man. You may not physically be able to exercise
. It would store food in fat so that when there wasn't enough food available. your body can't maintain a healthy muscle mass. What's Healthy? As we mentioned early. your neck. it's important for you to know where you stand health wise. your arms or anything else. That means taking the measurements that we've listed. If you are overweight. you should address these specific concerns. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. You should understand how well your body is working.
even if you aren't overweight. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. He became so successful. pains or weight problems. look at your body in other manners to determine what you can improve on. but remember your body is built to be used. and body building supplements are at an all-time level of performance. If you aren't having any physical limitations. Again. he created several businesses around his fame and was among the first people to market body building products bearing his name. As he became more popular. that's a great sign. the sport of body building has been around for quite some time. Our overall plan to improving your body's fitness level is through exercise. This competition was the basis for many
. It's a hard realization. not to sit in a chair at a desk all day. 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. coupled with the other fitness elements later throughout this book. Now. Exercise is something that some people hate and others love. Its not easy thing to do at first. personal trainers are making a tidy living helping people stay fit. chances are good that you aren't getting enough exercise and fitness into your life anyway. In actuality. the man known as the "father of bodybuilding". How Can You Improve ? Improving your body means improving your body's ability to move and function. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. In the late 19th century. Gyms are big business. But. he was credited with the invention of the first exercise equipment marketed to the masses. its going to improve. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. but it will get easier. Using your muscles and strengthening them are vital to improving health and fitness. 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. it's not the permanent solution. one step at a time.to a certain level. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London.
Women have started to take an interest in honing their bodies. Of course. men around the world were inspired to become bigger in their physique. body building has just grown in popularity becoming almost an obsession for many people. 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. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. and the sport has evolved into a real competitive arena. and more aggressive in their behavior. nutrition was focused on more than ever. stronger. This book will guide you through some of the basics to get you started. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. Training techniques were improved. When World War II broke out. 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.others to follow including the Mr. Olympia competition that remains the most popular body building contest to date. nothing will compare to actually getting to the gym and lifting those weights. but you'll need some information first.
. there can be a lot to learn. In 1970.
consider this . and other activities and still have enough energy left over to handle any emergencies which may arise. Well guess what. If you can do it with one. The three things of most interest to us in biochemistry are nutrients. But its a nerve reflex that prevents you. After a while you will develop a natural sense for this. But you can raise one leg out to the side at 90 degree's i bet (everybody can).
. Aerobics can improve muscle function and growth. 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. Your body works with a natural cyclic rythym. There is aerobic training which is best for cardio respiratory improvement and fat loss. Components of Fitness Physical fitness is the ability to function effectively in physical work.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. hormones and waste products in the blood such as lactic acid. diet. The nervous sytem is quite remarkable. Nothing else. The components of physical fitness are as follows: Cardio respiratory endurance . Anerobics can aid the cardio system and reduce fat. If done in the right way the two are complimentary. training. By training. The nervous system prevents this from happening (thank heavens). Deeply tied in with all of this are your biocemistry and your nervous system. By balancing your training and recuperation you can optimize your biochemistry. supplimentation and recuperation should all fit in with your optimal body routine. 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. Especially with the training and recuperation. Diet also has a significant influence over biochemistry. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments.can you do the splits ? Probably not.Exercise Physiology Lets cover some basics about physical training. Your workout routines. then there is anerobic which is great for muscle and bone growth and strength.
muscle power. and eye-foot coordination are classified as components of "motor" fitness. normal range of motion. Appropriate training can improve these factors within the limits of each athletes potential. Regularity is also important in resting. from the Olympic-caliber athlete to the weekend jogger. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. elbow. Flexibility . and Type. Muscular endurance . Infrequent exercise can do more harm than good. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Intensity. 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. and negatively affects one's health. eye-hand coordination. "FITT" Regularity. Time.the ability to move the joints (for example.and following a good diet. a person must exercise often. One should strive to exercise each of the first four fitness components at least three times a week. sleeping. Excessive body fat detracts from the other fitness components. Body composition . To achieve a training effect.Muscular strength .the greatest amount of force a muscle or muscle group can exert in a single effort. detracts from appearance. progressive training. reduces performance. The principles of exercise apply to everyone at all levels of physical training. agility. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Factors such as speed. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound.the amount of body fat an athlete has in comparison to his total body mass.
then I do my weight training and perform stretches between my weight exercises. time. athletes should have at least three strength-training sessions per week. and flexibility training will not improve any of these three components. For optimal results. Recovery.you must strive to conduct 5 days of physical training per week. Another way to allow recovery is to alternate the muscle groups exercised every other day. and Type. especially when training for strength and/or muscle endurance. to obtain maximum gains in muscular strength. and flexibility should be performed each week to improve fitness levels. 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. a program should include activities that address all the fitness components. These factors are Frequency. The acronym FITT makes it easier to remember them. strength. Specificity. Thus. Although swimming is great exercise. however. Variety. for example. athlets become better runners if their training emphasizes running.since overemphasizing any one of them may hurt the others. goals and motivation. Three physical activity periods a week. Overload. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. with only one session each of cardiorespiratory. at least three exercise sessions for cardio fitness.Balance. Training must be geared toward specific goals. muscle endurance. FITT Factors Certain factors must be part of any fitness training program for it to be successful. To be effective. You will find that you can experiment and find the optimal routine for your metabolism. For example. Personally I have a cardio workout at the warmup stage.
. Providing a variety of activities reduces boredom and increasesmotivation and progress. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. muscle strength. Ideally. Time.Intensity. it does not improve a 2-mile-run time as much as a running program does.
you may also choose to run on Tuesday and Thursday. the greater the intensity of the exercise. and those that exceed 90 percent HRR can be dangerous. INTENSITY Intensity is related to how hard one exercises. The following training program serves as an example. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery.and Friday are devoted to cardio fitness.
. Wednesday. By training continuously in this manner. Wednesday. The more energy expended per unit of time. Such programs. 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. all components of fitness can be developed using a three-day-per-week schedule. However.With some planning. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. a five-day-per-week program is much better than three per week. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. and Friday. For example. 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. it is the factor many units ignore. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. During the second week. Depending on the time available for each session and the way training sessions are conducted. In the first week. Unfortunately. and Friday. Stretching exercises are done in every training session to enhance flexibility. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. 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). It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. and cardio fitness is trained on Tuesday and Thursday. when coupled with good nutrition. will help keep you super fit. However. and Tuesday and Thursday are devoted to muscle endurance and strength. Monday. Wednesday. if you have a hard run on Monday.
a person who is in poor shape should exercise at 70 percent of his MHR. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. at 70 percent HRR. a 20. By determining one's maximum heart rate. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). the group run will be too intense for some and not intense enough for others. For example. at 80 percent MHR. and. graphic$$$$$$ Percent MHR Method With this method. if he is in excellent physical condition.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. resting heart rate. the THR is figured using the estimated maximal heart rate. If a athlete knows his general level of cardio vascular fitness. To compensate for this. if he is in relatively good shape. if he is in poor shape. graphic$$$$$$ When using the MHR method. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. As a result. if he is in excellent shape. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. at 60 percent HRR. one can be sure that the intensity is enough to improve his cardio fitness level. and. at 90 percent MHR.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). he could start at 85 percent of his HRR. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. For example.
. Thus. an appropriate THR or intensity can be prescribed. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. he can determine which percentage of HRR is a good starting point for him. and relative conditioning level. A person using this method may exercise at an intensity which is not high enough to cause a training effect. one must compensate for its built-in weakness. if he is in reasonably good shape. One's ability to monitor the heart rate is the key to success in cr training. With this information. A athlete determines his estimated maximum heart rate by subtracting his age from 220.
The result is then added to the resting heart rate (RHR) to get the THR. 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. he must exercise harder to increase his pulse to the THR. Thus. place the tip of the third finger lightly over one of the carotid arteries in the neck. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. and the heart rate will have leveled off. use the THR of 161 BPM figured above. the value is rounded off to the nearest whole number. then multiply this by six to get his heart rate for one minute. This will let him determine if his training intensity is high enough to improve his cr fitness level. As shown.83 or 27) if he is exercising at the right intensity. muscles. and immediately after exercising. (See Figure 2-1 C. and lungs an adequate training stimulus. He should count his pulse for 10 seconds.7. an adequate level of fitness.
.70 and 131 is 91. the athlete should monitor his heart rate. he should know his THR (the heart rate at which he needs to exercise to get a training effect). These arteries are located to the left and right of the Adam's apple.) Yet another way is to place the hand over the heart and count the number ofheart beats.7 BPM is rounded off to give a THR of 161 BPM. (See Figure 2-1A. 160. particularly if they cannot find more than 20 minutes for cr exercise. the percentage (70 percent in this example) is converted to the decimal form (0. If his pulse rate is below the THR.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. (See Figure 2-lB. or maintain. the body will usually have reached a "Steady State" after five minutes of exercise. the product obtained by multiplying 0. Exercising at any lower percentage of HRR does not give the heart.second period. When 91.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. In this case. or to see if one is within the THR during and right after exercise. At this time. Before anyone begins aerobic training. as in the example. For example. a THR of 160. During the 10. To determine the RHR. In summary. When the calculations produce a fraction of a heart beat.70) before it is multiplied by the HRR.7 results.7 is added to the RHR of 69. the athlete should get a count of 27 beats (161/6= 26.
. during aerobic 70 percent HRR. talk to your doctor. It is inversely related to intensity. since one missed beat during the 10-second count. TYPE First we will discuss aerobic training. If he takes only one pulse check. The more intense the activity. the shorter the time needed to produce or maintain a training effect. the less intense the activity. gives an error of six BPM. he should do it five minutes into the workout. Another way to gauge exercise intensity is "perceived exertion. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. Here are some tips for you to get in aerobic training. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. multiplied by six. an athlete can easily find his own THR just by knowing his age and general fitness level. To improve cr fitness. TIME Time. Walking is a great place to start. the athlete must train for at least 20 to 30 minutes at his THR. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. He should check his exercise and post exercise pulse rate at least once each workout. the longer the required duration. Using this figure. • Start with basic aerobics and work up as your tolerance increases. refers to how long one exercises.If his pulse is abovethe THR. In this type of training. He should count as accurately as possible. If not. For example. a 40-year-old athlete with a low fitness level should. A athlete who maintains his THR throughout a 20. To find out if you have any limitations. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. then start with a basic program.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level." This method relies on how difficult the exercise seems to be. or duration. your body will work to improve its function by improving how much work your heart can do.
. Your goal is to start with 10 minutes of continuous aerobics three times a week. . . elliptical machines. though. as soon as your body allows for it. .Swimming. .Rowing. .) -Racquetball (singles).Road marching.Bicycling (stationary). -Tennis (singles). Swimming. bike riding.Rope skipping. -Handball (singles).• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. . -Basketball (full court).Exercising to music.Running. .Stair climbing. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. . running. and other physical activities are perfect for aerobics. • Move on to more aerobic style exercises. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .Bicycling (road/street). .Walking (vigorous). playing your favorite sport. SECONDARY (Done with partners or opponents of equal or greater ability.Jogging. You should try to increase this to 30 minutes three times per week.Skiing (cross-country). They must also be of sufficient duration and intensity (60 to 90 percent HRR).
he should do two things: 1) gradually buildup to running that frequently. The faster the run. help prevent injuries. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. The elbows are bent so the forearms are relaxed and held loosely at waist level.) The toes point straight ahead. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. ankles. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. INTERVAL TRAINING Interval training also works the cardiorespiratory system. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a
. knees. and legs. A well-conditioned athlete can run five to six times a week. Every activity has its drawbacks and you must weigh the advantages and disadvantages. However. 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. Besides learning running techniques. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine.
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. I prefer the rowing machine as It can avoid injuries associated with running. to do this safely. The arms swing naturally from front to rear in straight lines. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. the faster the arm action. athletes need information on ways to prevent running injuries. and. The most common injuries result from running and occur to the feet. but can also be a major cause of injuries.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. (cross-body arm movements waste energy. and the feet strike on the heel and push off at the big toe. Some athletes may need instruction to improve their running ability. Proper warm-up and cool-down.
determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. In interval training. 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.) Thus. and his estimated pace for 1 mile is one half of this or 8:00 minutes.relatively short time and increase his running speed. Step 2. 59 seconds during interval training based on the athlete's 16:00. The athlete's 2-mile-run time is 16:00 minutes. This type of intermittent training can also be used with activities such as cycling. bicycling. Recovery periods. each 440-yard lap should be run in 1 munute. 2. 56 seconds to 1 minute. the energy systems used are allowed to recover.
. will be 3 minutes. hiking.mile run time. Determine (or estimate) the actual 1-mile-race pace.1 to 4 seconds = 1:59 to 1:56. therefore. Using the time from Step 1. 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. (2:00 minutes .) Step 3. (8:00 minutes/4 = 2:00 minutes per 440 yards. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. These recovery periods. twice the length of the work-interval periods. 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. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. Using a 2-mile-run time of 1600 minutes as an example. it can be estimated from his last APFT by taking one half of his 2-milerun time. the pace for an interval training workout is calculated as follows: Step 1. In this way. 56 seconds (1:56) for each 440-yard run. rowing. He does this repeatedly with periods of recovery placed between periods of fast running. Using the work-interval time for each 440-yard lap from Step 3. 52 seconds long (1:56 + 1:56 = 3:52). swimming. If a athlete's actual 1-mile-race time is not known. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time.
As with any workout. At first. 56 secons by an easy jog of 440 yards for recovery. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. 3:52). FARTLEK TRAINING In Fartlek training. another type of cardio vascular training sometimes called speed play. After a athlete has reached a good cardio vascular fitness level using the THR method. As the athlete becomes more conditioned. Thus. the athlete varies the intensity (speed) of the running during the
. Because of the intense nature of interval training. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. he should do it once a week. interval training should be introduced into his training program gradually and progressively. athletes should start intervaI workouts with a warmup and end them with a cool-down. As with any other new training method.This can be done on a 440-yard track(about 400 meters) as follows: 1. Each 440-yard jog should take twice as much time as the work interval (that is. he should be ready for interval training. his recovery is quicker. monitoring THR and using it as a training guide is not necessary. If he responds well. the heart rate usually falls to around 120 to 140 beats per minute. He may also do recovery workouts of easy jogging on off days. As a result. 2. he may do it twice a week at the most. Follow each 440-yard run done in 1 minute.rest ratio is 1:2. the workto. It shows common 1 -mile times and the corresponding 440-yard times. During the recovery interval. 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. there are two seconds of recovery.
Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. Because the heart rate is not the major concern during interval training. For each second of work. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. refer to Table 2-1. with at least one recovery day in between.
As with all exercise. the distance should be one mile or less. Cross-country runs have several advantages: they provide variety in physical fitness training. Each group starts its run at the same time. The speed and distance can be increased gradually as the athletes' conditioning improves. It consists of running a certain distance on a course laid out across fields. At first. The object is to cover the distance in the shortest time. many runners prefer Fartlek training to interval training. over hills. and the running is not done on a track. Instead of running at a constant speed. When ready. It can be used as both a physical conditioning activity and a competitive event. Swimming. and they can accommodate large numbers of athletes. In such cases.workout. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. he runs hard for a few minutes until he feels the need to slow down.
. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. Their drawback is that they require special equipment and facilities that are not always available. It should then be gradually increased to four miles. athletes should start slowly and progress gradually. Those who add non-running activities to their training may not improve running ability as a consequence. they may use other activities as supplements or alternatives. depending on the terrain and fitness level. neither the running nor recovery interval is timed. At this time he recovers by jogging at an easy pace. However. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. bicycling. The unit is divided into ability groups using 2-mile-run times. Alternate Forms of Aerobic Exercise Some athletes cannot run. through woods. For these reasons. In Fartlek training. or on any other irregular terrain. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. he starts with very slow jogging. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. the athlete varies the intensity (speed) of the running throughout the workout.
a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. walking. Some advantages of swimming include the following: Involvement of all the major musclegroups.. tread water. Together these activities combine walking and running with moderate resistance work for the upper body. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. one's THR should be lower than while doing the other forms of aerobic exercise. CYCLING
. athletes will help to ensure that they are working at the proper intensity.g. cross-country skiing. It is used to supplement running and develop upper body endurance and limited strength.SWIMMING Swimming is a good alternative to running. They can also do calisthenics in the water. which minimizes lower body stress in overweight athletes. in swimming. a athlete should set his THR about 10 bpm lower than while running. Non-swimmers can run in waist-to chest-deep water. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. he should stop to check his pulse.) in swimming alone. rope jumping. Compared with all the other modes of aerobic exercise presented in this manual (e. This is because. Partial support of body weight by the water. the heart does not beat as fast as when doing the other types of exercise at the same work rate. cycling. For example. in order to effectively train the cardio vascular system during swimming. adjust the intensity. running. Thus. and do pool-side kicking for an excellent aerobic workout. compare it with his THR and. By modifying their THRs in this manner while swimming. The swimmer should start slowly with a restful stroke. if needed. After five minutes. etc. Body position that enhances the blood's return to the heart. For injured athletes.
WALKING Walking is another way to develop cardiorespiratory fitness. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.
. requires no equipment. 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. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. adding hill Cycling should be work. After about three months.Cycling is an excellent exercise for developing cardio fitness. a athlete recovery at low speed and/or low should set his THR at resistance. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. and causes few injuries. A simple way to increase walking speed is to carry the arms the same way as in running. Dis. The heart rate should be monitored to determine the intensity. Athletes can alter the cycling intensity by changing gears.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. However. For interval training. He can increase the intensity by adding hills or stairs. and increasing velocity. the athlete can vary the speed and resistance and use periods of active For swimming. As the walker's fitness increases. it will not produce any significant cardio vascular conditioning. athletes can bicycle outdoors or on a stationary cycling machine indoors. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. It is enjoyable. he should walk 45 to 60 minutes at a faster pace. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). unless walking is done for a long time at the correct intensity.
Rope jumping. these
. Cross-country skiing is easy to learn. and the intensity may be varied as in running. Some of movement of the arms the highest levels of aerobic fitness and legs. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. and is not affected by weather. and the frequency and duration of rest periods. the pace. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. open fields. The action is similar to that used in brisk walking. Although some regions lack snow. is easily learned. However. They should attain and maintain their THR to ensure a training effect. It requires little equipment. when doubled and stood on. however. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. The work load is determined by the difficulty of terrain. A beginner should select a jump rope that. reaches to the armpits. and in parks and forests. may be done almost anywhere. Equipment is reasonably priced. and poles often obtainable from the outdoor recreation services. endurance. one form or another of crosscountry skiing can be done almost anywhere . with skis. developing ever measured have been found in muscular and cr cross-country skiers. golf courses.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. boots. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. may be stressful to the lower extremities and therefore should be limited to no more than three times a week.on country roads. squash. and the time spent jumping should be increased as the fitness level improves. and racquetball) involve bursts of intense activity for short periods. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Some runners use it as a substitute for running during bad weather.
Warm-up and cooldown stretches should be included in the aerobic workout. or many other calisthenics. If strengthening exercises are included. bodybuilding athletes need a high level of muscular endurance and strength. they are closely related. hops. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. it helps improve performance in racket sports. jumps. If played vigorously each day. intensity. 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. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. It is a motivating. There is no prerequisite skill. In addition to cardiorespiratory fitness. challenging activity that combines exercise and rhythmic movements. Progressively working against resistance will produce gains in both of these components. they may be an adequate substitute for lowlevel aerobic training.
. Because running increases endurance. but the reverse is not necessarily true. and duration. Although muscular endurance and strength are separate fitness components. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. Workouts can be done in a small space by diverse groups of varying fitness levels.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. and it can be totally individualized to every fitness level by varying the frequency. the workout addresses every component of fitness. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. One can move to various tempos while jogging or doing jumping jacks. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense.
and the lifting of weights. Muscles that are strong are less likely to become injured. at 180 degrees per second. as when pushing against a wall. They are described here. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. you will be able to move flabby muscles and fat into lean muscles. Strength training is essential because it allows you to improve the way that your body works. Muscle burns through fat faster.If you need to lose some weight. Isometric contraction produces contraction but no movement. for example. you do want to develop lean muscles that are strong and therefore healthy. while not precisely controlling the speed of movement. you don't have to be a body builder here. Now. To achieve a constant speed of movement. But. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction.Strength Training Along with aerobic training. allowing you to lose weight faster. Muscular Contractions Isometric. movements or even in accidents. There are other resistance-training machines which. Isokinetic contraction causes the angle at the joint to change at a constant rate. They are able to be used easier. you also need to consider adding strength training to your workout. Common examples are push-ups. strength training is a very essential aspect of making sure that happens. You don't have to have bulging muscles. This requires the use of isokinetic machines. with less likelihood of being strained or hurt through your daily exercises. With strength training. Force is produced with no change in the angle of the joint.
. sit-ups. affect it by varying the resistance throughout the range of motion. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. too. isotonic.
the muscle may be able to handle more of an overload eccentrically.the concentric or "positive" phase and the eccentric or "negative" phase. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. Each type of contraction has advantages and disadvantages. Exercise a joint and its associated muscles through its complete
. in return. may produce greater strength gains. Actually. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. To obtain optimal gains. When a muscle is overloaded. the overload must be applied thoughout the full range of motion. whether by isometric. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. and each will result in strength gains if done properly.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. on the upward phase of the biceps curl. while in the eccentric phase (elongation) the muscle returns to its normal length. This is an eccentric (negative) contraction. makes the muscle and connective tissue more susceptible to damage. In the concentric phase (shortening) the muscle contracts. As a result. so there is more muscle soreness following eccentric work. To understand the principle of overload. This greater overload. Isotonic and isokinetic contractions have two specific phases . isotonic. the biceps are shortening. This is a concentric (positive) contraction. or isokinetic contractions. The nature of the eccentric contraction. however. it adapts by becoming stronger. For example. 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.
The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. This is crucial to strength development. Muscle Failure This is the inability of a person to do another correct repetition in a set. A 10-RM is the maximum weight one can lift correctly 10 times. Set This is a series of repetitions done without rest. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time).
. one repetition has been completed. or isokinetic contractions. When a muscle is overloaded by isometric. it adapts by becoming stronger.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. isotonic. Similarly. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Repetition When an exercise has progressed through one complete range of motion and back to the beginning.
MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. the muscle must be overloaded. if a athlete's 1 -RM is 200 pounds. after doing from 8 to 12 repetitions. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. The weight should be heavy enough so that. the weight selected should be heavier and the RM will also be different. (For example. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. This weight is the 3-7 RM for that exercise. to develop both muscle endurance and strength. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. In other words. For example. an effective range is a 3-7 RM.) A better and easier method is the repetition maximum (RM) method.70 = 140 pounds] to get 70 percent of the 1 -RM. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. If one cannot do at least three repetitions of an exercise. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. For a muscle to increase in strength. recovery.
. he momentarily cannot correctly do another repetition. multiply 200 pounds by 70 percent [200 X 0.Principles of Muscular Training To have a good exercise program. These principles are overload. regularity. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. and variety. Although the greatest improvements seem to come from resistances of about 6-RM. This weight is the 8-12 RM for that exercise. specificity. balance. progression. to achieve enough overload. The exerciser finds and uses that weight which lets him do the correct number of repetitions. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. For example. OVERLOAD The overload principle is the basis for all exercise training programs. The weight should also not be too heavy. However. the resistance is too great and should be reduced. the seven principles of exercise must be applied to all muscular endurance and strength training.
When a athlete can correctly do the upper limit of repetitions for
. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. the athlete must always strive to overload his muscles. gains in muscular endurance will be greater than when using a 15-RM weight. This is his 12+ repetition maximum (12+ RM).) . . but the gain in strength will not be as great. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. it adapts by becoming stronger and/or by improving its endurance. most athletes will benefit most from a resistance training program with an 8-12 RM. his RM should be determined from an analysis of the critical tasks of his sport.Increasing the resistance. Whichever RM range is selected. For example. If the workload is not progressively increased to keep pace with newly won strength. . An overload may be achieved by any of the following methods: . To optimize a athlete's performance.Using any combination of the above. the greater will be the improvement in muscle endurance and the smaller the gains in strength. when an athlete trains with a 25-RM weight.Athletes who are just beginning a resistance-training program should not start with heavy weights. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. (Good form is more important than the speed of movement. With continued training. The key to overloading a muscle is to make that muscle exercise harder than it normally does.Increasing the number of sets. there will be no further gains. To develop muscular endurance. However.Increasing the speed of movement in the concentric phase. the greater the number of repetitions per set.Reducing the rest time between sets. . .
PROGRESSION When an overload is applied to a muscle.Increasing the number of repetitions per set.
Exercise must be done regularly to produce a training effect. if his plan is to do 12 repetitions in the bench press. In a multi-set routine.12 RM). if his goal is to do three sets of eight repetitions of an exercise. The athlete slowly does work-related movements he wants to improve and. this upper limit should be 12 repetitions. in a given task. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. it is usually time to increase the resistance. For example. He should continue with that weight until he can do 12 repetitions correctly. To improve his muscular endurance and strength. These groups can be identified by doing a simple assessment. the athlete must do resistance movements that are as similar as possible to those of doing the task. A athlete can work out three times a week. at the same time. the principle of regularity is violated and gains in strength are minimal. In this way. RECOVERY
. He then should increase the weight by about 5 percent but no more than 10 percent. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. he feels the muscles on each side of the joints where motion occurs. For most athletes. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. Sporadic exercise may do more harm than good. he ensures maximum carryover value to his chosen sports. but when different muscle groups are exercised at each workout. then increases the resistance by no more than 10 percent. strength training for the identified muscle(s) will be beneficial. If the athlete's performance of a task is not adequate or if he wishes to improve. REGULARITY Exercise must be done regularly to produce a training effect. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. He continues to work with that weight until he can complete all eight repetitions in each set.the set without reaching muscle failure. The principle of regularity also applies to the exercises for individual muscle groups. but three workouts per week are best for optimal gains.
the legs can be trained with weights on Monday. For example. in part. the primary muscle groups should always be trained first in the workout. the upper back and the thighs. You can move on to a four day routine. Wednesday. then you simply repeat the sequence once again. but they should allow at least one days recovery and between workout days. 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. and Saturday. Following this you would have a day off. and Friday and the upper body muscles on Tuesday. on the intensity of the workout. 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. Sample workout routines are provided for someone at this level of training. when doing bench press. When exercising in this fasion. Thursday. you're also training secondary muscle groups at the same time. Consecutive days of hard resistance training for the same muscle group can be detrimental. The muscles must be allowed sufficient recovery time to adapt. There should be at least a 48-hour recovery period between workouts for the same muscle groups. you begin training different sections of your body in each workout. Someone at beginners level should work out all three main muscle groups. Normally. the recovery time between sets should be 30 to 180 seconds. The recovery time between different exercises and sets depends. so that the same muscle or muscle group is not exercised on consecutive days. For example. There are also secondary muscle groups. the legs. and it's okay to work out all three muscle groups in each workout.the neck and the midsection. and it is possible to have more than one day off or to put the rest days in between which ever days suit. This is because when you train the primary muscle groups you also train the secondary ones. you may train your legs. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. Recovery is also important within a workout.
. The chest. the arms. Beyond this basic level of training. For beginners.
MUSCLE GROUPS There are three main muscle groups. I recommend that you remain at this level for at least three months. So for example. at this level. It's important to note that when training the primary muscle groups. Strength training can be done every day only if the exercised muscle groups are rotated.
repeatedly and don't take enough rest between workout days you'll burn out quite quickly. Personally. The latissimus dorsi muscles will not be overloaded and. then the smaller muscIes. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. reduce the risk of injury. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. Examples of these workouts are given later. If you go for a run on one day. For example. do not hesitate to take a rest and spend some time recuperating. There's little point in exercising at all if you only intend to do it for three months. as a result. When planning a training session. you can train your upper body. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. while activating the opposing muscle results in the opposite. follow an overhead press with a lat pull-down exercise. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. For this reason. Split routines can also be used to integrate cardio training with weight training. If curls are done first. BALANCE When developing a strength training program. Most muscles are organized into opposing pairs. It's always important to judge by the feeling in your muscles and your general energy level. As a result. they may not benefit very much from the workout. 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. or pushing. followed by the muscles of the upper back and chest.Beyond the four-day routine are five and six day routines.
. It is important to do exercises that work all the major muscle groups in both the upper and lower body. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. for example then the following day. Sequence the program to exercise the larger muscle groups first. I have seen this happen many many time's. If you do use too much weight. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). 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. Activating one muscle results in a pulling motion. in turn. This technique helps ensure good strength balance between opposing muscle groups which may. For example. When you are ready for a day off. movement. But training at this level is not recommended for basic or intermediate level athletes.
As a general rule. or spotter. A natural tendency in strength training is to see how much weight one can lift. The athlete should never hold his breath. and they may also produce better results. Each athlete must understand how to do each lift correctly before he starts his strength training program. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. To ensure safety and the best results. Breathing should be constant during exercise. changing the exercises. namely. and phases of conditioning. However. both should know how to use the equipment and the proper spotting technique for each exercise. 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. As long as all muscle groups are exercised at the proper intensity. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from
. Also. for variety or due to necessity (for example. abdominal. safety. The weight lifter should always do weight training with a partner. Using different equipment. and neck. The athlete should periodically substitute different exercises for a given muscle group(s). who can observe his performance as he exercises. There are also other factors to consider. improvement will occur. A poorly designed strength.training program can be very boring. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. and altering the volume and intensity are good ways to add variety. exercise selection. For example. he can do squats with a barbell instead of leg presses on a weight machine. Correct breathing is another safety factor in strength training. Lifting too much weight forces a compromise in form and may lead to injury. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. as this can cause dizziness and even loss of consciousness. he can switch to partner-resisted exercises or another form of resistance training. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. low back. when in the field).then the arms.
low back. 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. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. especially beginners. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. On the other hand. shoulders. the pull-down exercise produces motion at both the shoulder and elbow joints. 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.
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. For most people. These exercises will be detailed in a following section. although an effective exercise. an exercise like concentration curls for the biceps muscles of the upper arm. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. and not for
. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. but are good for developing strength. however. Usually eight wellchosen exercises will serve as a good starting point. The concentration curl. only involves the elbow joint. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. Also. The exercise should provide movement at more than one joint. Power lifting is probably safer than an Olympic lifting. increasing strength is only secondary to someone that is serious about body building. They should include those for the muscles of the leg.the floor. 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. For example. and so forth. For example.
By the end of the second week (4 to 6 workouts). if he can do more than 12. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. A training is one particular form of circuit training. and with higher repetitions usually between 12 and 20 reps. the weight should be increased. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. because the beginner must concentrate at first on learning the proper form for each exercise. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. If he can do only seven repetitions of an exercise. Also less rest is taken between sets during the workout. the weight must be reduced. When he can do more than 12 repetitions of any exercise. During the second week. he should use progressively heavier weights. joints.any traditional reason. conditioning. P. Several different circuit training routines will be given in this book. Circuit training is done with lighter weights. This is very important. Power lifting exercises will also be explained in detail in their own section. he should increase the weight until he can again do only 8 to 12 repetitions. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. and ligaments.
. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. and maintenance. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. During this phase. H.
Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. As long as he continues to progress and get stronger. The exercise period. ideally. one can maintain them by training the major muscle groups properly one or two times a week. 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. It does not hold back the more capable performer by restricting the number of repetitions he may do. The maintenance phase should be continued throughout his career and. The use of timed sets. and so on. The emphasis in this phase is no longer on progression but on retention. As time goes on and he progresses.This usually involves an increase in weight of about five percent. set of that exercise is done in an equal or lesser time period. Instead. is required to reach and maintain peak fitness levels. If he stops making progress with one set of 8 to 12 repetitions per exercise. Maintenance Phase Once the athlete reaches a high level of fitness. third. As with aerobic training. the maintenance phase is used to maintain that level. Although training three times a week for muscle endurance and strength gives the best results. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. unlike exercises performed in cadence or for a specific number of repetitions. 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. This process continues indefinitely. Three sets per exercise is the maximum most athletes will ever need to do.
. recovery period. More frequent training. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. 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. throughout his life. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. however. a second. After an appropriate period of rest. he does not need to do more than one set per exercise.
by decreasing any rest period between timed sets. as a general rule. At the same time. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. the best procedure to follow when doing a resistance exercise is as follows. or by any combination of these. several of these will be given. Following this sequence ensures that all major muscles are worked. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. a muscle endurance or strength training workout should not be designed to work exclusively. 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. This is because the muscles worked by those two exercises will already be pre-exhausted. perform a workout to strengthen all of the body's major muscles. Below. or give priority to. and so forth) can be done.Timed sets can be applied to improving athlete's sit-up and push-up performance. In this way. a training regimen which exercises all be developed and followed. This is done by lengthening the time period of any or all timed sets. when a athlete performs a workout geared to develop muscle endurance and strength. the difficulty of the activity can be increased. This ensures continued gains and minimizes boredom. As the athletes' levels of fitness improve. abdominal twists. Then.5 minutes. For this reason. by increasing the number of timed sets performed. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. 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. close-hand. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. First. abdominal curls. When
. feet-elevated. and to be assured that all emergencies can be met. This having been said. Thus. do timed sets to improve push-up and sit-up performance. different types of push-ups (regular. here is a very time-efficient way of conducting push-up/sit-up improvement. Thus. and vice versa. To add variety and increase the overall effectiveness of the activity. wide-hand. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. To meet this goal. those muscle groups worked by the sit-up or pushup event. and so forth) and sit-ups (regular.
Finally. With this approach. To ensure a good. It is a good program for beginners and for those whose time is limited. This applies when doing each timed set. major muscle groups. he should immediately drop to his knees and continue doing modified push-ups on his knees. However.performing this type of workout.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. balanced workout. because of the nature of the situp. During a timed set of push-ups. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. or vice versa. and their primary action. this program may overwork some muscle groups. where they are located. It has some duplication with respect to the lat pulldown. and make adjustments accordingly. an athlete may reach temporary muscle failure at any time before the set is over. Major Muscle Groups In designing a workout it is important to know the major muscle groups. This program also includes exercises to strengthen the neck muscles. When using timed sets for push-up and sit-up improvement. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. If this happens. For example. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. for the beginner. The exercises should be done in the order presented. athletes can before doing the other. the times listed in the chart above may prove to be too long or too short for some athletes. and biceps curl. for the more advanced lifter. graphic 3-6@@@@@@
. rest intervals must be placed between timed sets. pay attention to how the athletes are responding. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. athletes must set goals for themselves. The beginning weight-training program will work most of the important. as in any endeavor. In the same way. Thus. For example. several timed sets of push-ups can be done followed by several sets of situps.
Perform all exercises through their full range of motion. Again. This can cause serious injury. Do not twist. Exercise the large muscle groups first. and end the concentric phase in a fully contracted position. Always use strict form. you'll want to increase this number over time to at least 30 minutes per day three times per week. This helps to increase motivation. and return the weight to the starting position in a controlled manner during the eccentric phase. This small investment of time and money will allow you to improve your overall muscle mass faster. or arch the body. lunge. You'll enjoy it and you'll see improvement in the tone of your body quickly. and safety. Exhale during the concentric (positive] phase of contraction. Begin from a fully extended. 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. you should add in ten minutes per day three times per week at least. With strength training. • Change up the exercises that you do so that the process is easy and fun. then the smaller ones. and more effectively. and inhale during the eccentric (negative) phase.
. or with the correct equipment training alone is OK too. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. • Work with a low amount of weight first. the intensity of the workout.Here are some tips for exercising through strength training. Otherwise you can have a training partner to help with spotting. 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. Always breathe when lifting. relaxed position (prestretched). Accelerate the weight through the concentric phase of contraction. • Consider working with a physical trainer. lurch.
and follow the principles of exercise previously outlined. not just specific areas. Although many towns have excellent strength-training facilities. athletes should warm up. it is unreasonable to expect that all folks can use them on a regular basis. 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. the development of strength does not require expensive equipment. Ensure that every training program is balanced. three times a week. For example. Never increase the resistance used by more than 10 percent at a time. dips. sandbags. All that is required is for the athlete. Sandbag exercises are very effective in strength-training circuits. Train the whole body. Exercise Programs When developing strength programs for people. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. situps. and single-leg squats are examples of exercises which use a person's body weight. They can improve an untrained athlete's level of strength. follow triceps extensions with biceps curls. The weight of the bags can be varied depending on the amount of fill. there are limits to the type of training that can be done. cool down. Whether the training uses expensive machines. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Pull-ups. Progress slowly.
. the result is largely the same. However. The availability of facilities may vary. but not more than 96 hours. but the rest of the body must also be trained. safety is a critical factor. As with all training. Concentrating on weak areas is all right.Allow at least 48 hours of recovery between workouts. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. to let the body recover and help prevent over training and injury. Alternate pulling and pushing exercises. to progressively overload his muscles. pushups. or partners.
As a general rule. This section will focus on weight training for body builders. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions.
Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. and foods are consumed with the intention to build the body's metabolism and increase mass. the more effective they should become in providing the proper resistance for each exercise. Weight training develops both strength as well as the size of skeletal muscles. The speed of movement for PREs should always be slowand controlled. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. It is achieved through muscle conditioning. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. the second half of each repetition as the exerciser returns to the starting position). increased caloric intake. 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. More than one exercise per muscle group may be used. The longer the partners work together. Following are descriptions and illustrations of several PREs. Workouts are designed to focus on certain muscle categories. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. weight training. It uses the force of gravity to oppose the force generated by muscles through contraction. They must communicate with each other to ensure that neither too much nor too little resistance is applied. the negative part of each exercise should take at least as long to complete as the positive part. Weight training uses a variety of specialized equipment designed to target specific muscle
A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. and rest.
The specific combination of reps. you should not just "jump right in". Another form of weight training is resistance training. If you don't use good form in weight training. First. Most gyms offer the services of a personal trainer that comes with the membership fee. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. If you are a beginner at weight training. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. tempo. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. or shape.groups and movements. Some people refer to weight training as strength training. pulleys. Equipment used in weight training include barbells. These trainers can suggest specific workouts for you to begin with. sets. I find I can concentrate better working out by myself. dumbbells. we'll define some common exercises for clarification. The basic principles of weight training are pretty much the same as those of strength training. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. sets. they are both similar to each other. Some of your muscles might be naturally stronger than others. you risk muscle injury which could hinder your progress. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. exercises. and weight moved to cause desired increases in strength. exercise types. Building up slowly allows muscles to develop appropriate strengths relative to each other. the overall tone of that muscle will grow over time. Personally I have never used a personal trainer or even a training partner. and weight depends upon the desires of the body builder. Strength training focuses on increasing muscular strength and size. You need to build up your strength and over-working your muscles can cause more harm than good.
. Weight training is one type of strength training using weights as the primary force to build muscle mass. When your muscles are resisting a weight. It involves a manipulation of the numbers of reps. While they are not exactly the same. size. endurance. Different weights will give different types of resistance. If you want to undertake it yourself.
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
Press bar overhead to arm's length. front dumbell raise
Standing Military Press For this exercise. you will use a barbell. This exercise can also be performed with dumbbells or seated on a weight bench. Now that you know what exercises to do. Keep your upper arms close to your head.
. Lower the bell to your upper chest or your chin depending on which is more comfortable for you.
shoulders military press. Lie on an incline bench and position your head at the top. side dumbell raise. Lock your legs and hips and keep your elbows in slightly under the bar. seated or standing or with 2 dumbbells and your palms facing in. 2 dumbbells. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. If you are going to join a gym. let's look at a couple of sample workouts. Press the bar to arm's length over your head. front barbell raise. military raise.Hold a barbell with hands a little closer together than shoulder width. Stand with your legs about shoulder width apart and lift the barbell to your chest. they will have many specialty machines that will work specific parts of your body. Return to the starting position. Employees at the gym can help you with proper use of the machines. dumbell press. The exercises listed above can be done either in a gym or in your home. This can also be done with straight bar.
Pull the bar straight up towards your chin. Let the bar hang straight down in front of you.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. keeping it close to your body. Keep your body and wrists straight.
Don't cheat by leaning forward or backward. depending on what you want to work most. Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders. Don't swing!
Front Dumbbell Raise
palms facing backward.
Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. lower the weight while simultaneously lifting the weight in your right hand. but not quite locked. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Then slowly lower them back down to your side again. With a smooth.Stand with a dumbbell in each hand. Make sure you are lifting the dumbbells up rather than swinging them up. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.
. so that both arms are in motion at the same time. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Hold a dumbbell in each hand with your palms turned toward your body. Your feet should be about shoulder width apart. Don't lean forward while doing this either or you risk injury to your back. controlled motion. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height.
Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. The dumbbell should end up roughly parallel with your torso.
. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Your left arm should be locked at the elbow so it will support the weight of your upper body. look straight ahead instead of at the floor so you can keep your back straight. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Droop your shoulders down as far as possible. Your back should be flat and almost parallel with the floor. Raise your shoulders up as far as you can go then slowly return to the starting position. Hold two dumbbells with your arms hanging at your sides.back
One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Reach down and pick up a dumbbell with your right hand. Concentrate on pulling your elbow back as far as it can go. Switch arms after one set. Before starting.
You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Keep your back as straight as possible and your chin up. Once you reach the bottom position. 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. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.
. Keep your head up and your back completely straight. not your neck. until your upper body is parallel to the floor. neck Lower Body calves thighs
Barbell Squat Rest a barbell on the upper portion of your back. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Firmly grip the bar with your hands almost twice your shoulder width apart. This can also be done holding a barbell. Standing Calf Raises This can be done with a specific machine found in a gym. or adapted for use without the machine. You can also use a wider stance to work the inner quads even more.
Stiff Leg Barbell Place a barbell on your shoulders. press the weight up back to the starting position. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. 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. You can put your heels on a 1 inch block to further work the quads. This can also be done with your knees slightly bent.
Return to the starting position. Reach one foot back and place your toe on the box. bend your knee (of your front leg). Stand up straight. At this point. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. and lean forward slightly at the waist. Your foot should be far enough in front of you so that when you bend your right knee. and your chest should be directly over the middle of your thigh. Lift your chest up and look straight ahead. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far. lower yourself until the knee of your front leg is bent 90 degrees. raise yourself by pushing your hips slightly forward and up toward the ceiling. sit your hips back (like you are going to sit in a chair). then slowly straighten your legs and raise your body back up to a standing position.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . At this point. the more difficult the exercise. Now. Slowly bend your knees. Position your right leg forward in a long stride. Lunges Place a barbell on your upper back. Keep your head and neck in line with your torso so that you are looking forward. Place a barbell behind your head at the base of your neck. 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. then switch legs and repeat. Pause briefly in this position. lowering your hips so your rear knee just clears the floor. your shoulders should be directly over front foot. Mid Section
. your knee should be directly over your toe. and straightening your leg. Keep your opposite foot flat on the floor and point your toes forward. leading with your head and chest. Complete a full set. your hips should be sitting back. or alternate legs for each rep. Your shoulders should be directly over your front foot. Grasp the barbell with both hands with a wider than shoulder width grip.the higher the box. Keeping your front foot flat on the floor. your thigh and lower leg form a right angle. Keep your back tight and your chest out throughout the entire exercise.
don't cheat yourself by using momentum!
Workout Routines Bulk Up
. Focus on slow. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Your shoulders should come up off the floor only about four inches.Crunches Lie flat on your back with your feet flat on the ground. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Place your hands lightly on either side of your head keeping your elbows in. controlled movement . and your lower back should remain on the floor. place them three to four inches apart and point your toes inward so they touch. or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench.
Again. This plan is just a suggestion. You can adapt it as needed to suit your workout goals. two-steps-forward. you learn to push your muscles harder and inflict more damage that takes longer to recover from. You can progressively increase the amount of weight you lift as you get stronger. Day 1 . 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. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. but your mind will get prepared as well. get sore but bounce back quicker since the muscular damage isn't as severe. You should also have an appropriate cool down period after you are done working out.Upper Body For the following exercises. This can also be simple stretching exercises and deep breathing. you need to start out with some warm up exercises. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. begin with two sets of 10-12 reps each. If the word "damage" makes you flinch.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. Beginners. you can work out more frequently than more advanced body builders. The reason is simple: as you get more experienced. it's important to start out slow and not push yourself beyond your limits. on the other hand.
. This can be simple stretching as you get your body ready to work. As a beginner. It's a good thing for a bodybuilder to incur limited muscle damage. This is what bodybuilding is all about – a continuous cycle of one-step-back. don't worry. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. With any workout. A warm-up session prior to working out can not only help get your body ready for exercise. repeated over and over on a weekly basis.
12 reps each • Chin ups (get assistance if necessary)
. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. 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. 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 .Lower Body and Abs Again.Upper Body Increase your sets to 3 doing 10 .
• 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 .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. • 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 . it can still be effective.Rest If a four day workout plan is too much for you.Back.
. Chest. Day 1 . Here is a sample three day workout. Keep in mind that you won't get results as quickly with a fewer day workout. and Abs Do three sets of 12-15 reps each. but if you need to start out slowly. consider starting out with a two or three day plan.
During training.Biceps. By doing this. you should eat some protein and carbohydrates.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .
. there is increased blood flow to the muscles. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. Triceps. This is to make sure that you have enough energy to make it through your entire workout. Many people opt for a protein shake and a bowl of rice. When you consume protein and carbohydrates prior to a workout.Legs and Shoulders Do three sets of 12-15 reps each. 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. but you can choose whatever foods you want to get what you need. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . your body can take advantage of that extra blood flow and work the muscles more efficiently.
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. This could be a little time on a treadmill or walking. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. be sure to take note of how long it took you to get to that point. Circuit training is a term associated with specific training routines. coordination. strength. This is to get the blood flowing through the muscles. If you find that it's just a bit too easy. not lift weights. you want to build your body. flexibility. Be sure and rest between sets to allow your body to adjust and recover. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuits can also be designed to concentrate on sports skills. Usually that's around a minute or two. and flexibility. These include cardio endurance.
Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. endurance. athletes'
. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. add a little weight and do the exercise again. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. The goal is to add weight until it's difficult to complete 8-12 reps. try more weight. 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.It's a good idea to keep track of your workouts and how many sets and reps you are doing. It describes calisthenic exercises for developing strength. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. and speed. It's also a good idea to do your first set with very little weight. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. On the second set. Remember. muscular endurance.
Free Circuit In a free circuit. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit.Increase the number of times athletes go through the circuit. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . number of stations.common tasks. the free circuit requires little supervision. and sequence of stations. Almost any area can be used. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. At the same time. circuits can be organized to exercise all the fitness components in a short period of time. and any number of athletes can exercise for various lengths of time. number of stations. Progress is measured by the time needed to complete a circuit. These are discussed below. number of times the circuit is completed. the quality and number of the repetitions done should be monitored. Aside from this. . number of time. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. it can provide both fun and a challenge to any athletes' physical and mental abilities. Fixed Circuit In a fixed circuit. and no signal is given to move from one station to the next. Each has distinct advantages. The time is monitored with a stopwatch. These include the time. athletes work at their own pace. but increase the number of repetitions. and athletes rotate through the stations on command. there is no set time for staying at each station. In addition. .Increase the time per station along with the number of repetitions. a specific length of time is set for each station. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. number of athletes. doing a fixed number of repetitions at each station.Keep the time for completion the same.
. or any combination of these.
a circuit may have ten stations. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. The exercise time at each station may be reduced to 20 seconds the second and third time through. circuits to develop both strength and cr fitness may have as many as 20 stations. Number of athletes If there are 10 stations and 40 athletes to be trained. Number of Times a Circuit is Completed To achieve the desired training effect. respectively. Each station must then be equipped to handle four athletes. athletes may run through the circuit three times. Another option is to have four rotations of the circuit.Time One of the first things to consider is how long it should take to complete the circuit. exercising for 30 seconds at each station. the athletesm should be divided into 10 groups of four each. For example. the time at each station should always be the same to avoid confusion and help maintain control. For example. A circuit geared for a limited objective (for example. slowdowns. Difficult exercises can be alternated with less difficult ones. The whole workout takes less than 45 minutes including warm-up and cool-down. On the other hand. Consider also the time it takes to move from one station to the next. developing lower-body strength) needs as few as six to eight stations. and taking 15 seconds to move between stations. As athletes become better conditioned. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. It is vital in a free circuit that no athlete stand around waiting for equipment.
. When a fixed circuit is run. Further. Having enough equipment reduces bottlenecks. exercise periods may be increased to 30 seconds or longer for all three rotations. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. and poor results. 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. in this instance a rope jumping station must have at least four jump ropes. After the warm-up.
he should not limit the circuit to only these activities. but it may have as many as 20. grass drills. while muscular endurance work may be secondary. For example. the designer must decide how to arrange them. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. in a strength training circuit. The six steps below cover the most important pects of circuit development. Arrange the Stations A circuit usually has 8 to 12 stations. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). After deciding how many stations to include. However. For example. On the other hand. He can choose from the exercises. and guerrilla drills described in this section. improving cardiorespiratory endurance may be the top priority. exercisers may follow
. in a circuit for strength training.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. calisthenics. increasing muscular strength may be the primary objective. For example. conditioning drills. Imagination and fun are important elements in developing circuits that hold the interest of athletes. 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. 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.
he may do this in several ways. The sketch should include the activity and length of time at each station. athletes may run five laps or for 20 to 40 seconds between 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. By not exercising the same muscle group twice in a row. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. and all other useful information. Select the Training Sites Circuits may be conducted outdoors or indoors. the number of stations. 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. The choice of exercises for circuit training depends on the objectives of the circuit. #########show exercises
. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. Outdoors. However. In some cases. they may run laps or run between spread-out stations if space is available. spreading the stations too far apart may cause problems with control and supervision. The choice of exercises depends on the objectives of the circuit. If the designer wants to include running or jogging a certain distance between stations. each muscle has a chance to recover before it is used in another exercise. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. In the gymnasium. The necessary equipment is placed at each station. athletes can alternate hard exercises with easier ones. If some exercises are harder than others. Another approach might be to alternate between upper and lower body exercises.
SAFETY FACTORS While injury is always possible in any vigorous physical activity. They can help develop coordination. Also. flexibility. may find certain exercises less safe than others. because of predisposing conditions or injuries. cardio and muscular endurance. some people. Poorly-coordinated athletes. These calisthenics are noted. use 50 counts per minute unless otherwise directed. with the lower back properly supported. a conditioned athlete may use multiple sets of flutter' kicks with good results. squat bender. sit-up.Calisthenics Calisthenics can be used to help develop coordination. parallel bar dip. However. for the average athlete who is of sound body. When doing exercises at a moderate cadence. Calisthenics can be used to exercise most of the major muscle groups of the body. Cardio Vascular and muscular encurance. and strength. Use good judgment before performing these exercises. However. Finally. On the other hand. calisthenics such as the bend and reach. and side-straddle hop can best be used in the warm-up and cooldown periods. The keys to avoiding injury while gaining training benefits are using correct form and intensity. shouId not do the advanced exercises highly fit athletes can do. and directions are provided below with respect to the actions and cadence. will derive the greatest benefit from many of these exercises. Although calisthenics have some value when included in a cardio circuit or when exercising to music. use 80 counts per minute. and strength. however. knee bender. athletes with low fitness levels. without support. and chin-up/pull-up. For example. Few exercises are inherently unsafe. Exercises such as the push-up. flexibility. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. following the directions written below will produce satisfactory results with a minimum risk of injury. some of the calisthenics listed below may be done in cadence. on the other hand. for the average athlete. flutter kicks are an excellent way to condition the hip flexor muscles. such as trainees. With a slow cadence.
. the possibility of straining the lower back increases. Nonetheless. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. few calisthenic exercises are really unsafe or dangerous. lunger.
The following are key points for ensuring safety during stretching and calisthenic exercises:
. wheelbarrow. at the same time. The best technique is to train alternate muscle groups and/or fitness components on different days. slow stretching exercises. Programs that try to do too much too soon invite problems. horizontal ladder. Such a program has variety. Therefore. 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. Some athletes complain of shoulder problems resulting from rope climbing. If this type of action is performed. they should work them at a reduced intensity to minimize stress and permit recovery. if the Monday-Wednesday. This is especially true if someone has had a previous injury to the back. a certain level of muscular strength is needed to do them safely. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. and crab-walk exercises. Progression and Recovery Other important principles for avoiding injury are progression and recovery. Using such exercises for unconditioned athletes increases the risk of injury and accident. For example. The day after a "hard" training day. However. should be used. ballistic (that is. Also. it minimizes injuries caused by overuse. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. athletes should progressively train to build up to these exercises. develops all the fitness components.The key to doing calisthenic exercises safely is to use common sense. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. progressive manner. athletes can benefit from doing partner. and follows the seven principles of exercise while. not conditioning drills done to cadence.Friday (M-W-F) training objective is cardio vascular fitness. if athletes are working the same muscle groups and/or fitness components. These exercises are beneficial when the athlete is fit and he does them in a regular.resisted exercises followed by a slow run. To ensure balance and regularity in the program.
if done.. .A combination of spinal rotation and bending should generally be avoided. which will make the process easier and even more enjoyable. cooling down. too.
. consider these easy and fun ways to get in the exercise that you need. Use static (slow and sustained) stretching for warming up. If you can't leave the kids. To make it even better. ballistic (bouncy or jerky) stretching movements. • If you can't leave the television. Visit your local recreational center or community center. take them with you. use only slow. you need to give it the physical movement that it needs. During your favorite show. controlled movements with little or no extra weight.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. You can even start doing these things at home. ride the bike.Stretch slowly and without pain and unnatural stress to a joint. . • Do it with a pattern. However. 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.
CALISTHENIC EXERCISES The following are some common calisthenic exercises. This is a great way to get in some quality time away from the television. This means feeding it the right regimen of movements. head out for a walk with your spouse for a few minutes. You get the exercise you need without missing your television program and time will fly by. Start by working in exercise through aerobics and strength training into your day.
Your Overall Body Fitness Plan To improve the physical fitness of your body. use a stationary bike.
A simple toe-touch test can be used. Flexibility is the range of movement of a joint or series of joints and their associated muscles. in part. to loss of flexibility.
. It will make all of the difference in how effective it is for you. martial arts. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. People with poor flexibility who try to stretch as far as others may injure themselves. climbing. Good flexibility can help an athlete accomplish such physical tasks as lifting. It involves the ability to move a part of the body through the full range of motion allowed by normal. However. 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. Your overall body fitness means exercise and movement. you will come to enjoy exercising. For many it's a great stress relief and it can be a lot of fun. Because people differ somewhat anatomically. disease-free joints. running. tests can be used to assess flexibility in the hamstring and low-back areas. Swimming. These areas are commonly susceptible to injury due.• Do sports and other physical activities that you enjoy. and physical work with greater efficiency and less risk of injury. but it should cause some discomfort because the muscles are being stretched beyond their normal length. loading. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Yet. Stretching should not be painful. Make it your goal to actually put together a workout that you enjoy. Flexibility is a component of physical fitness. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Developing and maintaining it are important parts of a fitness program.
########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. No one test can measure total-body flexibility. When you begin to add these into your day. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. you'll probably find every excuse not to do them. comparing one person's flexibility with another's should not be done.
for best results. passive. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. These are described here and shown later in this section. If you overstretch you can injure the muscle and end up decreasing your flexibility. Without it. This lets the lengthened muscles adjust to the stretch without causing injury. especially during a sudden or extreme change. Static stretching should not be painful. our muscles would be allowed to overextend and tear. Although an important safety feature. To counter the reflex.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). Set your stretching goals over a period of weeks or months. The athlete assumes each stretching position slowly until he feels tension or tightness. This lengthens the muscles without causing a reflex contraction in the stretched muscles.
. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. It is a safe and effective method for improving flexibility. proprioceptive neuromuscular facilitation (PNF). and it prevents strains and tears. not days. The longer a stretch is held. 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. the easier it is for the muscle to adapt to that length. but no pain. The reflex opposes changes in muscle length. You may weaken the muscle. Every muscle is subject to the myotatic reflex. There are four commonly recognized categories of stretching techniques: static. Stretching Techniques Using good stretching techniques can improve flexibility. the myotatic reflex causes it to tighten and attempt to shorten. stretching must be slow and deliberate. When pain results from stretching. and ballistic. This is the tension you feel during stretching exercises. by limiting range of motion and preventing the body from hurting itself. When a muscle lengthens beyond a certain point. requiring a long slow recovery process. it can be an obstacle to athletic development. The athlete should feel slight discomfort.
for five to ten minutes before stretching to warm up the body. to help him stretch. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. such as a towel. or rubber tubing. Stretch gradually.
Safety Guidelines Stretching is only beneficial if done properly. This produces a safe stretch through a range of motion he could not achieve without help. Gently stretch to a point of tension and hold. Although this method may improve flexibility. including one increasing your flexibility. jumping jacks etc.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. and with proper form to avoid injury. • Don't bounce or jerk when you stretch. Individuals and units should not use ballistic stretching. or dynamic. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. it often forces a muscle to stretch too far and may result in an injury.
. • Complete a large muscle warm-up such as brisk walking. BALLISTIC STRETCHING Ballistic. This is especially important if you've suffered a previous injury that may be affected by flexibility training. bike riding. and as part of a warm up for any athletic activity. Other key points include: • Consult your doctor before starting any exercise program. Bouncing causes the muscles to tighten and increases the risk of injury. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. pole. • Devote several minutes to stretching three to five days a week.
• Don't overstretch. Frequency: Do flexibility exercises daily. If you do. Do them during the cooldown to help maintain flexibility. blood pressure. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. The following FITT factors apply when developing a flexibility program. then stretch further and hold that new position for 20-30 seconds. as well as passive stretching and/or PNF stretching. not pain. stop immediately and consult your health care provider. start slow & don't over do it. A mild sensation of pulling should be felt in the target area. • You should never feel pain in your joints during stretching exercises. assumed slowly and gradually. • Hold the furthest point of any stretch for a few seconds. it took years to get tight. This causes a gradual increase in the heart rate. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury.Slow joggin-in-place or walking for one to two minutes.• Don't hold your breath. Type: Use static stretches. allow some time to see results. breathe normally and deeply with a feeling of relaxing the body. Be patient. and increases the temperature of the active muscles. circulation. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility .
FITT Factors You should include stretching exercises in all of your workouts. • Hold each stretch with a feeling of lengthening the targeted muscles. . A recommended sequence of warmup activities follows. Athletes should do these for five to seven minutes before vigorous exercise . • If you're a beginner.
. Remember. Stop if you feel any pain.
and stretching exercises should be a major part of both. lift a lighter weight to warm-up before lifting a heavier one. It also increases the joint's range of motion and positively affects the speed of muscular contraction. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up.Do not stop suddenly after vigorous exercise. This helps prepare the neuromuscular pathways.Slow joint rotation exercises (for example. arm circles. static stretching of the muscles to be used during the upcoming activity. After running.Slowly mimic the activities to be performed. Stopping exercise suddenly can cause blood to pool in the muscles. For example..Slow. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. 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. one should walk for one to two minutes. to increase the intensity level before the activity or conditioning period. thus helping reduce the risk of injury. . for example. The following information explains the importance of cooling down and how to do it correctly. as this can be very dangerous. and do not bounce or bob. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. knee/ankle rotations) to gradually increase the joint's range of motion. . . as described in another section.
. Hold each stretch position for 10 to 15 seconds.Calisthenic exerciese. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. . thereby reducing blood flow to the heart and brain. Work each major joint for 5 to 10 seconds.
This may provide better movement and less friction in the joint. Be careful not to overstretch.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. You may also work on it at home. However. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Stretching is one form of exercise that takes very little time relative to the benefits gained. ligments.
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BODY COMPOSITION A common method for determining body fat composition is with calipers. The following exercises should be performed slowly. Such programs include sensible diet and exercise regimens.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. The muscles are warm from activity and can possibly be overstretched to the point of injury. Rotation Exercises Rotation exercises are used to gently stretch the tendons. this method is very time-consuming and expensive and usually done only at hospitals and universities. There are also height to weight and circumference ratio's but these are the least accurate.. if possible. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. .
. Athletes who are overweight should follow a fat loss program. Use partner-assisted or PNF techniques.
with all of the comfort that you want and need. only a small percentage of their total body mass may be fat. If you exceed the weight listed for your height. Take a look at the weight allowed for your height as shown in Table 1. What you need to accomplish through a diet is to train your body to eat healthily. gender. This exercise program meets the requirement to be physically active everyday. chips. And.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. 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. Although that sounds even worse. it's time to starting making some changes to your lifestyle. You can do it even when you are in too much of a rush and don't have time. you may not necessary be over fat. We aren't talking about a diet that you will go on to lose weight and then come off of later. People always want to know if a particular food is good or bad for them. Losing one to two pounds a week is a realistic goal. Too many bad choices over time can accumulate into a poor diet. Poor choices like a lunch of soda. However. too. open. we aren't talking about a diet to lose weight. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. You Are What You Eat. limiting or boring. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. which is best accomplished by a combination of eating less and exercising more. and height. You need a diet that is actually a way of eating. you can do it with lots of favors that you AND your children will enjoy. not a temporary thing but a permanent thing. No single food choice is necessarily a bad choice. full of taste and adventure. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Yet. But. Think of your diet as being free. troublesome. dieting is something that is simple to do healthily even if you can't live without certain foods. here. If you don't fall into the well-muscled category.
. Don't think about a diet that's taxing. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age.
If you consume the wrong foods all of the time.What's Healthy? The foods that you need play a significant role on your health. and they are very low in calories meaning you can eat more. • Without nutrition. your body can become ill faster and with greater intensity. • Fruits are sweet so they can solve the sweet tooth. healthy food is just as important. your heart rate increases to unhealthy levels. But. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. Unlike "white" foods. All sorts of problems arise from not eating a healthy diet of food. improve your physical fitness from the inside to the out. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. They don't cause you to gain weight like others. 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. the food that you consume is the fuel that your machine needs. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. They provide antioxidants to a high level that helps to heal your body.
. • Whole grains are also an important product of a healthy diet. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. In our machine look at the way that food works. and sugars that can cause you health issues. • Your blood pressure rises. • You are more prone to limitations physically as well as mentally. • Your body does not heal as quickly from injury. whole grains give you so much more health. it won't perform the right way. fats. 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. In the way of your body. If you don't give it quality food.
Your doctor may have additional or different recommendations for your health. He or she may recommend a diet that is different for your specific health issues. too. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. The good news is that you don't often need a lot of work to make them happen. Those that do not get enough fluids end up having a body that retains water rather than having less. You need protein but you shouldn't want to get it from fatty meats. take note of how a normal day or week goes for you. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming.• Water intake is also important. All foods and drinks should be noted!
. The average person should consume about 1800 to 2000 calories per day. improving these five areas is all you need to do. causing you to keep in all that you can. 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. Dieting To Lose Weight Finally. In addition. If you are dieting and need to lose weight. Spend one or two days recording the foods that you eat in an average day on a piece of paper. 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. • Meats are important parts of the diet. Where Are You Now? When it comes to improving your diet fitness. The body goes into dehydration mode. If you don't do anything else. you need to reduce this amount to at 1500 to 1600 calories per day. Consuming enough water means that you'll system is hydrated. if you need to lose weight. too. you're eating less and that you aren't getting as many calories from other liquids. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. What do you eat for breakfast. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. you need to take into consideration the location that you are right now.
Being honest with yourself is important. If you need apple pie to feel safe. you may have an emotional attachment to the foods. that's a different story. you can find ways to get much of the same taste without a lot of the calories. determine if there is a better way for you to get the foods that you like. Don't worry. are you connected with that big slice of apple pie because it was your favorite growing up. 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. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Next. they aren't all bad! First. anxious. How often did you eat without actually being hungry but being instead bored. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving?
. If you just love the taste. 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. find out why it is that you can't give them up. Look at your list of foods and see how many of them are high in transaturated fats. Figure out how many calories you are consuming in an average day. you need to address this emotional problem. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. 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. sugars and calories in general. 3. sour cream and butter just because you love the taste. 4. If you love your mashed potatoes loaded with gravy. For most people this is as simple as tracking what they eat over the period of a few days to a week.2. For example. though. there are several key things for you to address. For example.
The awful. use it in a different way. your diet fitness can threaten your life through disease and even early death.
. Don't fret about the foods you love. now you need to consider how you will make changes that you can actually live with. 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. One limit to this is when the food itself is detrimental to your health condition. You should know what types of foods you can not eat. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. 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 is comes. But.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. How Can You Improve? Okay. Indeed you may want that slice of apple pie. We've already talked about what foods you need to eat for a healthy diet. Food isn't worth the risk of your life. and therefore you can improve your health overall. if you give it a try you may find that you like these foods better than you do the high fat. high cholesterol foods that you currently are eating. If you can not commit to making changes here. Yet. remember moderation is the key factor in real diet fitness health. If you are a diabetic. instead of eating it every few days make it the reward that you get for a week of good eating. 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. 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. Here are several key areas to make changes and exactly how you should make them. For example. That's exactly what you need to strive for here. There are certain times in life that foods become prime suspects to leading to health risks. If you don't know you should talk to your doctor about this. limiting diet that's going to make your taste buds go permanently bland is up next. This section of our book is long for a reason.
in moderation can improve your health. Instead of using a lot of salt. you are in a hurry and who has time to chop up vegetables? Well. And. richer and brighter the color is. 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. Garlic is a great antioxidant for your heart too. They can help to unclog your heart's arteries from cholesterol. Antioxidants can help to transform your health. eat lean cuts of meat. they help to remove toxins from your body which means a reduction in risks of cancer. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. there are reasons why an investment in a bit more time here can literally save your life. there are various foods that can help you to improve your hearts health. 1. In addition. 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. Consume more fish.
. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables.Heart Health Improving your heart's health is essential. For example. 2. You should try to consume at least 2 to 3 servings of fish per week. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. Or take a supplement of fish oil. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Yes. try other flavor additions to your dishes. the more antioxidants are in it. For this. A good way to know if they are in the foods that you are eating is to look at the color of the food. replacing the vegetable oil in your diet with olive oil. The darker. Reducing the amount of sodium that you take in is also a key factor in improving health.
can lead to increased health risks for cancer and they put the pounds on. unhealthy foods with foods that are better for you. Reduce portion sizes. The trick you should follow. Don't reach for beef. Meats. Start looking for leaner cuts of meat. It adds weight to your body and it causes all types of health risks later in life. Remember. and sugars in the foods that you eat. 2.Many foods that are pre-made contain high amounts of preservatives. No boxed dinners. 5. we'll make it simpler for you. You won't notice the taste difference. 4. butter or creams. but replace at least part of it with ground turkey or pork. cholesterol. The produce section is your friend filled with riches. Try to look for ways to improve your current recipes through replacing butters. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. 6. Learn to read labels so that they tell you what's in the foods you eat. Remove soda from your diet. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Avoid the aisles and you'll improve your health overall. Visit the website of the American Heart Association to get heart healthy recipes. Look at labels. is to visit your grocery store and walk around the outside aisles only as much as possible. milks. One good switch is with ground meats. Reduce the amount of fat. chicken and pork over beef. Replace white bread with whole grain bread. meats that are high in saturated fat are clogging your heart. Eat more fruits and vegetables. Eat more fish. salts. Some of these preservatives can clog up your heart. no frozen entrees. This single movement alone will improve your health considerably. 3. or products that are placed in foods to keep them fresh and looking good. Add one new recipe to your diet each week. eat a bit slower. eggs and other fresh products usually line the walls of the building. 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. Look at your grains. To help you to not feel hungry. No food in one sitting should be a larger quantity than the size of your palm. then.
. Replace white rice and pasta with whole grain.
Glucose is a simple carb that is stored in your muscles and liver as glycogen. While you may love food. Dropping just a small amount of weight means that you need to eat less and do more physically. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day.If you need to lose weight. If you're not eating enough carbohydrates. they both look and feel full. you'll need a lot of different nutrients. 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.
. To have enough energy to perform your workout. the foods you eat can make a huge difference in the effectiveness of your program. then you need to consider a calorie reduction. Carbs Carbohydrates are the body's main source of glucose. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. your body will start breaking down muscle tissue for glucose. But food is very important in a body building program. Many people don't pay enough attention to the types of food they eat. while making changes at first is a challenge. you will get into the habit and will eventually love the differences you have made. guaranteed!
EATING RIGHT When you decide you want to undertake a body building program. Glucose also provides energy for your brain and making blood in your body. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Remember. When your muscles are filled with glycogen. Don't make sacrifices here for speed. Food supplies us with calories. Calories are tiny bits of energy that your body uses to perform work. but that requires the breakdown of body protein from muscle. Glycogen is the principal form of energy that is stored in muscles. convenience or habit. One of the most important would be carbohydrates. Food is a requirement to living and a healthy diet is an essential part of living a long life. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy.
Eat some simple carbs after your workout and eat more of them. The resulting insulin spike is a double edged sword. or muscle building. the intake of simple carbs can stimulate fat storage. Breakfast is definitely the most important meal of the day.typical simple carbs . it can prevent muscle catabolism while promoting anabolism.are digested quickly and easily. 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. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. oatmeal. and besides your postworkout meal. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. sugar and refined foods such as white bread and white rice . the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. state. the amount of carbs that should be taken in by multiplying their body weight by three. and aiding in muscle glycogen formation and growth. and brown rice. Beans and oatmeal are two excellent sources of fiber. whole grain breads. however. That number will be the amount of grams that should be consumed daily.
. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. Women multiply their body weight by two to get their carb gram intake. you must consume enough fiber in your diet. Blood sugar and muscle glycogen levels are low from your overnight fast. potatoes. If you eat too many carbs in one sitting. For men. If you have not been working out. A high carb intake at your post training meal will have less chance of being stored as fat. After training. Your body must replenish these levels before stimulating the fat storing machinery in the body.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. For example. it is also the best time to load up on carbs. Along with carbs. Divide your carb meals into six servings throughout the day. Honey. Focus on unprocessed complex carbs like sweet potatoes. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily.
For example. Amino acids are the building blocks of protein. then 50% more (900g) for the next two days. Protein intake exceeds output. On the other hand. you will be in an anabolic. Protein Another important nutrient every body builder needs is plenty of protein.
. state. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). This puts your body in what is called a catabolic state.As your day wears on. For body builders. Your energy requirements will also decrease at this time. Watch out. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). You usually see this in people who are starving. The total carb intake is the same. your body will break down muscle tissue to get it. if your protein output exceeds intake you would have a negative nitrogen balance. this is something that you want. or have a fever. and then increases insulin levels (ensuring no loss of muscle) on the final two days. so your body won't need as much. or muscle building. Glucose molecules make up carbohydrates just like amino acids make up proteins. That is made possible because proteins are the basis for body structures. Eat 50% fewer carbs (300g) for two days. then the standard 600g for the next two days. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Protein is involved in growing. Obviously. nitrogen balance is an important concept to keep in mind when talking about proteins. your carb intake should decrease. burned. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. If you lose more nitrogen than you consume. you will want to rotate your carb intake. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. and protein is retained in tissue as new muscle is added. if you consume more than you lose. your body will store them as fat and increase weight gain instead of muscle mass. try varying the volume of intake. and replacing tissues. Your body is degrading muscle and other body proteins. repairing. If you eat carbs late in the day. injured. If you are needing to lose some fat along with building your muscles. This is not good because the opposite is now happening.
would need to eat 200 grams of protein every day to put the body in an anabolic state. but if you want to get ripped with your body building program. If you are dieting while body building. protein can do what it is supposed to do . While there are proteins in other foods. even when you are building the perfect body. milk 2 T. cooked broccoli 1 c. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. catabolic means muscle loss. concentrate on the complete sources of protein like meat. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. These are the fats that contribute to heart disease and high cholesterol. When calculating the amount of protein you are eating. Saturated fat is bad. and eggs. A 200 pound body builder. The key to fat intake is to stay away from bad fats and only eat the good fat. your body cannot break it down very well. cooked 5 oz. Fats are the main source of energy in the body. your body won't grow when it is in a catabolic state. That way. 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. To compensate. Many diets have you cutting back on fat and carbohydrate intake. The general rule is to consume daily the same amount of grams in protein as your body weight. steak. you'll need the amino acids in protein to work in your body.build muscle. This forces the body to burn more protein for fuel which can put your muscle tissue at risk.
. you need to focus on the complete sources rather than those that are incomplete. therefore.An anabolic state is when your body has a positive nitrogen balance. Fats Yes. In body building contexts. you'll still need some fats in your diet. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. Ultimately. Because of the chemical composition of saturated fat. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. you'll need to eat more protein to counteract this effect. your protein intake should increase to 1 1/2 times your bodyweight. fish. Be aware of the amount of protein you are eating and make them work for you instead of against you. Fat combines with glucose for energy in order to spare the breakdown of protein.
They play an important role in protecting the body's vital organs. This type of fat is often used in commercially processed food because they are preserved longer. So basically.Saturated fats are commonly found in animal products such as meat. and even Type 2 diabetes. and diabetes. They are also more readily stored as body fat. These fats are found naturally in foods like nuts and avocados. Elevated levels of LDL can clog arteries and cause heart disease. Unsaturated fats are easier for your body to break down. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. heart disease. joint pain. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. Omega 3 Fatty Acids can actually help combat conditions such as depression. whole milk dairy products like milk and cheese. fatigue. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. and improve brain function. as well as egg yolks. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. 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. maintain healthy hair and skin as well as providing a sense of fullness after meals. At room temperature. Unsaturated fats are in liquid form as in oils. help prevent cancer growth. well. You should truly strive to eliminate all trans fats from your diet.
. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. They can reduce inflammation. Trans fats cause an over activity in the immune system and are linked to stroke. so they should be limited. seafood. saturated fats are hard and solid. These fats are most often found in fish and can have some significant health advantages. fat. Fats are actually an important part of any diet. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. Fats keep the body insulated. Because they reduce inflammation in the body. Trans fats should also be avoided.
you will want to pay close attention to the foods you are feeding your body. iron and potassium. But when you are a body builder. Having higher levels of testosterone can help with your workouts by making you more aggressive. Not only that. relaxation and growth including calcium. It has no nutritional value but it does contain high caloric content. Many people like a drink or two or even three to help them unwind and relax. As many know. phosphorus. In fact. magnesium. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. For one. so when those levels are down. you will not be as intense in your lifting and weight training. alcohol can have a detrimental effect on your progress. Alcohol consumption also hurts muscle growth. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. it becomes much harder to build muscle. you must be careful not to overdo on the fats. About a 1/2 cup is a good amount. instead of topping with chocolate or candies. That includes alcohol as well. Because your cells aren't holding as much water. Alcohol contains nothing but empty calories. 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. • Use olive oil in salad dressings and when cooking • When baking. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. hydrated and even over hydrated muscles allows for a much higher anabolic environment. but drinking actually lowers protein synthesis by twenty percent. it dehydrates your muscle cells. There are several reasons why it does this. 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. it slows down your metabolism hindering your body's ability to process foods. Not only will having a hangover lower your workout intensity.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However.
Without enough water. Use artificial sweeteners instead. the body. and tea don't count either. coffee. it can be especially important. Soda. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. you'll need much more. but for body builders. You can workout with the intensity of a professional. you need plenty of water. When this happens. so you're not getting the hydration you need. Water flushes out toxins and other metabolic waste products from the body. Water is part of every single metabolic process that the body undertakes. If you're going to be using supplements in your body building program. A good diet is essential to an effective body building program. some of the load is transferred to the liver. and ketones. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys' work. Many vitamins are water soluble. begins hoarding it. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. water can actually reduce feelings of hunger. • No regular soda! Diet is better for you anyway and doesn't contain sugar
. If you're eating big to gain weight. The caffeine can increase fluid loss. as it helps remove excess nitrogen. if you're training hard. thinking there's a shortage. it burns less fat. then you need even more water to help your kidneys do their work. In addition. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. drinking water can actually help you shed excess water weight.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. creating an anabolic environment needed for muscle growth. and you should. water can help them work. For body builders. Plus. the kidneys can't function properly. Supplements like creatine work in part because it pulls water in muscle cells. you won't be doing yourself any good. your skin starts looking soft and puffy. Contrary to popular belief. For this to work properly. then you need a basic mega-vitamin. urea (a toxic substance). This water is stored in extra cellular spaces. but if your diet stinks. and water unlocks the power of those vitamins. When water is in short supply. Water is especially important when following a "high protein" diet. Water is good for you anyway. In other words.
• 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
. Pan Broiled Fish 1 lb. 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. Fish filets One 14 oz. Serve over your favorite type of noodle. drained capers Paprika to taste Rinse fish and pat dry. Ground Turkey Breast Sauce 1 lb. Bake at 350 degrees for 30-35 minutes. stirring occasionally. Serve plain or over brown rice. Arrange fish and zucchini in a single layer in a large pan. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Serve. Uncover and cook an additional 15 minutes. or until the fish easily flakes with a fork. low fat ricotta cheese Salt & pepper to taste 4 boneless. Put a dollop of the mixture into each chicken breast. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. minced or pressed 2 tbsp. Serve. Pour the spaghetti sauce in. Turn fish over. low-calorie Dijon mustard 1 clove garlic.15 minutes. Cover and cook over medium heat for 10-20 minutes. skinless chicken breasts. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. spread with mustard/garlic mixture. In a separate bowl. Add the chopped onion and mushrooms. Top on whole wheat pasta or brown rice if desired. cover and cook on low for 45 minutes. Add browned chicken. frozen spinach. egg. garlic & oregano Arrange fish filets in a single layer in skillet. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Tie the chicken breasts together with butchers twine. and cheese mixture in a bowl. Sprinkle with paprika and capers. Can diced tomatoes w/ basil. stir together mustard and garlic. spinach. slice in half and flattened Combine the onion. Drizzle with lemon juice. Optional: Garnish with lemon slices. Put the all spice. Broil on top rack for 5 minutes. salt and pepper in. Cover with tomatoes and liquid. or put toothpicks through them. thawed and dried 1 egg lightly beaten 8 oz.
Eat plain or on a bed of pasta. Add barbeque sauce and stir together until well-coated. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. Add tuna with an amount of Worcestershire Sauce that you like. Cook to desired texture. combine rice. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Add tuna and sprinkle with seasoning. mustard. or just use more egg whites. Top with lettuce or spinach leaves and second slice of bread. Chicken. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. or over some brown rice. barbeque sauce In large bowl or Tupperware. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. and tuna. black pepper.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add cheese if you like and let it melt after turning the burner off. Mix well and spread over bread. combine all ingredients and stir until well-mixed. Fiery Chicken Deluxe
. Chop egg whites and add to medium bowl. Microwave for approximately 1 minute when ready to serve. beans. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. and chicken. plain. Cook tuna to desired doneness. low fat mayonnaise 1 tbsp. Add mayo. You can eat this on some whole-wheat bread. This is also good cold.
Let it marinate for 25 minutes. Pre-heat. the juicier it will be) This works best with a Foreman-style grill. salt with chicken in a container and really roll the chicken breast around in the mix. Add parsley and lemon juice. Makes 2-3 servings Garlic Roasted Vegetables
.10 hours (the longer.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Place one slice of turkey bacon on each slice of chicken breast. Dried parsley Juice of 1/2 lemon 1 lb. 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. cayenne pepper. then let it sit in the refrigerator for 3 .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. mustard and honey. rinsed and patted dry. Cover and cook 1 minute. minced 1 tsp. add the salt and pepper. 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. Give the asparagus a quick wash. and put the green beans in for 2 . Once the roll is ready. Add garlic and sauté 1 minute. Put chicken slices in the container. You can grill rolls than for seven minutes on the electric grill at 375 degrees. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Heat wine in a medium skillet over medium heat. Snap off tough ends of asparagus and remove scales with vegetable peeler. Cut chicken into two to four thin slices. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Fresh bay scallops. Place one asparagus stick on the top and start rolling it. depending on how thick you would like your roll to be. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. or bake them for 25 minutes at 375 degrees.
Great with meat. halibut. Serve immediately. dried rosemary. chicken and fish. zucchini. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. cooked 2 tbsp. Spread a little chicken mixture on lettuce leaf and roll up tightly. Roast for about 1 hour 20 minutes or until tender. sunflower seeds 2 tbsp. peeled and quartered 6 shallots. fresh 4 tbsp. Repeat until mixture is used up. Place a piece of fish on each square of foil. Bake for 15 minutes. herbs. Makes two servings Fish in Foil 1/2 lb. sealing with a pleat. Combine all the vegetables in roasting pan. Top each piece of fish with tomato. chopped 1 tbsp. chopped 4 small zucchini. or 3 tbsp. cut in two pieces 1 tomato. Fold foil edges together.6 carrots. Chicken Salad Roll-ups 1 lb. drizzle with olive oil and stir to coat. boneless. and yogurt. peeled and cut into 6-8 wedges 1 large garlic bulb. Workout Energy Salad
. celery. chopped 1 green onion. 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. or 3 tbsp. dried fruit bits 1/8 cup celery. julienne 1 cup dry white wine 1 tsp. julienne 1 carrot. Salt and pepper to taste. or wrap roll-ups in plastic wrap for later use. and pepper. peeled and quartered 6 parsnips. green onion. peeled and halved 2 medium onions. Combine all the vegetables into a tinfoil bag. On the Grill: Turn barbeque to medium. Cut two 12 in. dried thyme. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. and place in mixing bowl. Salt and pepper to taste. Sprinkle each with wine. and carrot. olive oil In the Oven: Preheat oven to 400 F. drizzle with oil and stir to coat. Combine with sunflower seeds. broken into cloves and peeled 1 tbsp. Roast for about 30 minutes or until tender. fresh. square pieces of foil. fruit bits. skinless chicken. Drink.
celery. mushrooms. Arrange salad on a bed of lettuce leaves. basil In a medium-sized salad bowl.
. combine the vinegar. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Shake vigorously. green beans. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. cut in strips 1 cup broccoli. and shake until thoroughly mixed for the salad dressing. torn into bite-sized pieces 1/3 cup spinach. cooked and cut 1 stalk celery. carrots. cucumber. high blood pressure. torn into bite-sized pieces 1/3 cucumber. In a screw-top jar. Aerobic fitness is related to an individual's body fat. peeled and sliced 1/3 tomato. sliced 1 green onion. tomato. spinach. and diabetes. yogurt. parsley. mushrooms. and pepper. Muscle Density Broccoli Salad 1/2 pound cooked steak. and sunflower seeds. broccoli. sliced 1/2 cup mushrooms. avocado. combine lettuce.it's time to make the fitness connection In many cases fitness begins with weight reduction.1 cup lettuce. sliced Fresh parsley In large salad bowl. Nutrition is very important when you are trying to build up muscle mass.
Weight control . sprouts. You don't necessarily have to be dieting. and pour over salad. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. In a screw-top jar. The higher the fat. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. combine steak. mix olive oil with lemon juice and herbs. lemon juice. 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. and onion. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. 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. mustard. The spin-off is less likelihood of developing heart disease. cooked and chopped 1 cup green beans.
(4) Carry out the strategy. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (1) Make a decision to lose weight and shape up. lifestyle changes.. You can even lose weight while improving performance. unhealthy. (4) A feeling of pride.a. (2) An improved self-image. Compare the benefits of a sound nutrition with the consequences of crash diets. 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
. Invest in yourself. and too strict and will lead only to temporary weight loss. and so on). (1) A healthy appearance.
Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness.
Making nutrition work Improving your nutrition will increase your mileage in many ways. Enjoy the payoffs:. (3) Develop a strategy (diet.. (2) Get motivated. (3) A sense of accomplishment. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. b. headaches. Stay away from food fads they are usually boring. dehydration. exercise routine.
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)
(3) Remove skin from chicken or turkey. bake.
Good cookin' for good lookin . For them trying to eat just a cookie. b. (1) Use skim or lowfat milk in recipes when making puddings.2 liter = 7 ounces
There is no single food that is so high in calories that a small amount cannot be eaten occasionally. Braise in covered pan on stove top or pan broil in a nonstick pan.7 liter = 24 ounces . poultry or fish without adding fat. have a particular food obsession that must be recognized. broil. or simmer meat. The meat.
. fish. you can include a favorite high calorie food item as a special occasional treat. and diet according to your plan. Many people. (2) Roast. The urge to eat the whole thing becomes too great. (1) TRIM fat from meat. and baked products. and add spices to enhance flavors. sauces. But if you plan your diet. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. The milk and cheese group. Avoidance is one means of control. soups. however. and dry beans group. Cook meats on rack so that fat can drain off.5 liter = 17 ounces . or sparerib is too tempting. (2) Substitute plain.a memo to the cook for cutting calories during food preparation a. poultry.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . You have to make and follow your own rules according to your ability to control what you eat. piece of candy.
(1) Use less fat and sugar than called for in recipes. Season with herbs and spices. or lemon juice for your salad. (5) Have boiled.
Dining tips a. schnitzel). avoid those prepared in cream
. butter. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. c. (1) Steam. or sour cream. Remove all the visible fat from the meat. or baked rather than fried potatoes. (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. vinegar. (2) Go easy on sauces. Avoid gravies. steamed. (2) Avoid recipes for baked products that require large amounts of fat and sugar. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. If the meat has been fried (southern style chicken. d. Substitute lower calorie ingredients. or bake vegetables. (3) Check ingredient labels for fat and sugar content. Request diet salad dressing. boil. (3) Try lemon juice or vinegar on salads. skim or peel fat off and discard. Cut way back on regular salad dressings. sauces. With a spoon or knife. d. Starchy foods are not fattening when consumed in moderate quantities. Check nutrition information label for total calories in each portion. The bread and cereal group. The vegetable and fruit group.(4) Chill meat broth until fat turns light and solid on top. most restaurants have them. c. butter. and margarine. remove the coating and eat only the meat. and deep-fried food. However. broil. b.
macaroni.sauces or deep-fried. or spaghetti are good potato substitutes. sugar. pastry. 11/2 oz. cookies. jelly. g. ice cream. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. . candy. (3) Take smaller portions (4) Consume less sugar. USE SPARINGLY. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. c. b. Plan your food intake and abide by your plan. have fresh fruits. gelatin. and mineral water add no calories to your diet. baked potatoes with a small amount of sour cream or margarine is a good choice. Try a slice of lemon or lime in a glass of ice water. (8) Plan snacks. Always check your intake for balanced nutrition and total calories. Low-calorie beverages. jigger Dry wine.) Sweet wine.6 oz. (1/2 cup) Hard liquor. .) Food Calories 160 250 165 110 200 300
Educate your appetite a. European beer. and other sweets. If you MUST have a snack. For example. Keep a food diary and monitor your own intake. f. rice. honey. 12 oz. Also. noodles. Avoid rich desserts. Lowfat milk is also a nutritious choice. e. Follow these tips to lose weight and body fat. 1/2 liter Cocktails. Carry individually packaged sugar substitutes to sweeten beverages. unsweetened sodas. jam.
. regular soda. (1) Eat S-L-O-W-L-Y (2) Consume less fat. pies. cakes.25 litre (8 oz. a few crackers or pretzels.25 liter (8 oz. Alcohol calories American beer. or delicious low-calorie raw vegetables. if you must. 4. black coffee.
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. 25 nuts 252 Mixed. 1 ounce package 180 Chocolate candy. creamed. 1/4 cup 340 Salted nuts: Peanuts. 160 French fries. 12 ozs. 1/2 liter 250 Creamy salad dressing. Lower in sugar. 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.d. 2 tbs 170 Cashews.
Weight control .
Sample calorie chart
Chocolate milkshake ( 8 oz. Lower in fat. soda. 1 cup 223 Beer (European). 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese.especially in snack foods. or sugared beverage. Become aware of how many calories you're consuming. 1 ounce 150 Grapefruit or orange juice.a personal choice Instead of Calories Substitute with 232 Calories 100
1 cup sweetened applesauce
. 2 scoops 200 Potato or corn chips.) 840 Coke. b. Each teaspoon supplies an additional 20 calories. (Each teaspoon supplies an additional 45 calories).
cream cheese 106 1 oz. c.
. Dieting is up to you if you are willing to try. This is important if you plan on being successful at losing weight. If you're serious about losing weight. anger. Try not to be food centered. 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. but you want to strive to be the best. I haven't weighed 180 pounds since I was 15 years old. Get motivated. loneliness. You may be a good athlete now. Forget those old excuses: But I've got a large frame you know. so why lose weight? b. Occupy your time with other activities not related to food. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. it will be easy to give up these typical excuses. Make up your mind to control food instead of letting food control you. or Gosh. 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. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. think of it as something you have chosen to do. or Everyone in my family is big it's hereditary. or I can still workout OK. beef bologna 237 Lean ham 103 1 oz. or discouragement. big bones. Don't be angry that you have to lose weight.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.3 oz.
Eating plenty of whole grains. i. Breads. in preparation. g.d. Make your meals last longer. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Choose the recommended number of daily servings from each of the five major food groups. Different foods contain different nutrients and other healthful substances. They provide vitamins. slow down. remember. You should consume at least 6-11 servings daily from the base of the pyramid. Make meals as pleasant as possible even if you are cutting down on what you eat. For best results. You are always responsible for what you are eating. Rice. overeating hurts no one but yourself. and different whole grain foods differ in nutrient content. and oats) should form the foundation of a nutritious diet. Grain products are low in fat. minerals. Remember all the work it took to get you to your desired weight. Don't let this be wasted effort. e. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. To make sure you get all the nutrients and other substances you need for health. so choose a variety of whole and enriched grains. unless fat is added in processing. or at the table. pause halfway through meals and don't stuff yourself. No single food can supply all the nutrients in the amounts you need. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. enjoy flavors. h.
. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. rice. Don't cheat. and other substances that are important for good health. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Your body is adjusting to your new eating habits and changes are taking place. Stick with it! f. carbohydrates (starch and dietary fiber). and Pasta Group: Foods made from grains (wheat. Construct new habit patterns. Cereals.
and celery are mostly fiber and water with very little calories. spinach. One cup of leafy raw vegetables is also a serving size. and most people eat more. in addition to providing vitamins and minerals. which is much smaller than the regular salad served with a restaurant dinner. whole grain breads and rice. or cooked fruit. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. bananas. The lighter colored vegetables. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. and stoned wheat and whole grain crackers. or minerals. strawberries. Fruit Group: The fruit group. A 1/2 cup of vegetables is about the size of a tennis ball. cantaloupe. collards. The best choices from this food group are bran cereals. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. the more likely it is to have large amounts of vitamins and minerals. orange. Breakfast is a good opportunity to eat some fruit. cauliflower. Two to four servings of fruits are recommended each day. iceberg lettuce. kiwi. A 3/4 cup of fruit juice equals one serving. whole wheat). Brussels sprouts. Broccoli. A 1/2 cup of cooked rice. don't overcook. A serving size of raw or cooked vegetables is only 1/2 cup. cereal. and yellow vegetables. To maximize the vitamin and mineral content of your vegetables. or wok only until tender crisp. you should strive for 3-5 servings per day from this group. Vegetables are nature's vitamins. also provides fiber. carrots. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. whole grain muffins (bran. To ensure that you get essential vitamins and minerals. A 1/2 cup of fruit is about the same size as a tennis ball. The darker the vegetable. Other good choices are citrus fruits. A 3/4 cup of vegetable juice also constitutes a serving from this group. Choose dark green. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. If you choose fruit juice. vitamins.Consuming the recommended daily intake is not difficult if you understand serving sizes. or a 1/2 cup of chopped. Cook in a microwave. such as cucumbers. steamer. or winter squash are the best choices. oat bran. corn and oat bran). green peppers. and dried fruit. tomatoes. canned. or pasta is about the same size as your fist. low fat bagels (pumpernickel. rye. Juice that you can see through
and beans. This means that they provide nothing to the body except calories. Most people are at one extreme or the other by consuming too much or not enough from this group. so you may not get your daily requirement for the essential nutrients. The serving sizes typically consumed greatly exceed the nutritional requirement.
. and yogurt. and minerals. 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. Most fats and sugars are nutrient poor. vitamins. and is easily attainable. 2 tablespoons of peanut butter. Foods from this group are still an important part of a performance diet. this group can contain large amounts of fat as well. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. poultry. or 1/3 cup of nuts. minerals. For this reason. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. or prune juice). Like the milk group. it does not mean that you should never eat these items. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). Meat. which can't be made by the body. and minerals (fortified by law) especially calcium and riboflavin.(apple. a 1/2 cup of natural cheese (Cheddar or Swiss). grape. Eggs. Milk. Many no-fat or low-fat dairy products are available. or protein. The milk group. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. water. A serving size of cooked fish. Oils. peach nectar. no vitamins. they are referred to as empty calories. can also contain a large amount of fat. However. 1 egg. For example. or grilling. sour cream. frying food in fat (cooking oil) once in a while is all right. 1 ounce of cheese is about the size of four dice. lentil soup. however. The recommended number of servings per day for this group is 2-3. One cup of milk or yogurt. peanut butter. Quick and easy choices include canned tuna. chicken. vitamins. milk. Poultry. a 2 1/2 ounce soyburger. a 1/2 cup of cooked dry beans. roasting. Two to three servings from this group are required each day. and Cheese Group: These dairy products are a great source of protein. Dry Beans. Top choices are 1% or skim milk. Fats. fiber. Sweets add taste and flavor. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). however. A better food preparation choice is baking. Fish. Yogurt. and yogurt. low-fat cheese. or 2 ounces of processed cheese (American) is considered a serving size. including cheese.
and they may be just as high in calories. Food processing tends to remove vitamins. whole milk. Try fruits. low fat doesn't always mean low calorie. When eating out. molasses. and fiber and add undesirable or questionable additives. and they help absorb the fat-soluble vitamins A. but choose sensibly. A baked potato is a better choice than mashed potatoes. minerals. cream. vegetables. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Fats supply energy and essential fatty acids. and proteins in food supply energy. For example. CHOOSE SENSIBLY The carbohydrates. Eating lots of fat of any type can provide excess calories. However. In contrast. and K. High-fat foods contain more calories than the same amount of other foods. D. choose small portions of foods. These foods include high-fat dairy products (like cheese. which is measured in calories. and carotenoids. Sometimes extra sugars are added to low-fat muffins or desserts. or lean meat. Choose them wisely. An apple is a better choice than applesauce. fiber. walnuts. notice that many of the meals and snacks you eat contain items from several food groups. poultry. ask that it be grilled rather than fried. for example. fats. which is a better choice than apple juice. Also. Choose natural or less processed foods whenever possible. whole grain foods.Top choices from this group include olive oil. turkey from the meat and beans group. butter. E. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. You need some fat in the food you eat. especially saturated fats. If you choose fish. which is a better choice than potato chips. berry jams. so they can make it difficult for you to avoid excess calories. Some kinds of fat. which is a better choice than apple pie. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. increase the risk for coronary heart disease by raising the blood cholesterol. but most people still eat too much saturated fat. or a cup of low-fat milk or yogurt for a snack. 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. and sodium. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. or a favorite dessert. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. a sandwich may provide bread from the grains group. Snacks and meals eaten away from home provide a large part of daily calories for many people. and cheese from the milk group. Your pattern of eating is also important. and
salami. Poultry.regular ice cream). Meat. most nuts. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. tuna. and peanut oils are some of the oils high in monounsaturated fats. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. . Trim fat from meat and take skin off poultry.Limit your intake of high-fat processed meats such as bacon. or lentils often. decrease the amount of fat you use in cooking and at the table. These foods include those high in partially hydrogenated vegetable oils. Try the lower fat varieties (check the Nutrition Facts Label). other lean meats.Choose 2 to 3 servings of fish. 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 . Use moderate amounts of food high in unsaturated fats. and fatty fish like salmon. Some fish. the skin and fat of poultry. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. and mackerel. Beans. bologna. . corn oil. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. beans. such as salmon. Olive. sunflower. Choose dry beans. and dairy fats. canola. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. lard. and other cold cuts. avocados. and Nuts .
. fatty fresh and processed meats. These foods include liver and other organ meats. shellfish.Choose vegetable oils rather than solid fats (meat and dairy fats. and coconut oil. olives. Unsaturated fats occur in vegetable oils. shortening). Shellfish. sausages. lean poultry. taking care to avoid excess calories. or nuts daily. peas. egg yolks. Fish. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. such as many hard margarines and shortenings. palm oil.If you need fewer calories. Keep your intake of these foods low. Vegetable oils such as soybean oil. Eggs.
.Choose fat-free or low-fat milk. fruits.Choose fruits as desserts most often. This decreases the saturated fat and calories but keeps all other nutrients the same. and low-fat cheese most often. Try switching from whole to fat-free or low-fat milk. and add little or no butter to your food.Limit your intake of liver and other organ meats. Prepared Foods . some vegetables. ..Limit your intake of foods with creamy sauces. 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. and cheese. Foods at Restaurants or Other Eating Establishments . CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Use egg yolks and whole eggs in moderation. but may have few vitamins and minerals. . Examples of these foods include milk. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. breads. cereals. Limit ground meat and fatty processed meats. Sugars are carbohydrates and a source of energy (calories). not the naturally occurring sugars in foods like fruit or milk. fat-free or low-fat yogurt. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Choose foods lower in saturated fat and cholesterol. During digestion all carbohydrates except fiber break down into sugars. Dairy Products . . and grains. marbled steaks.Choose fish or lean meats as suggested above. Foods containing added sugars provide calories. the number one source of added sugars is nondiet soft drinks (soda or pop). Sugars and starches occur naturally in many foods that also supply other nutrients.
Intake of a lot of foods high in added sugars. consuming less salt or sodium is not harmful and can be recommended for the healthy.
. cakes and cookies. but when you do decide to switch to a meatless diet. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Only small amounts of salt occur naturally in foods. is of concern. like chocolate milk. normal person. You will face no nutritional deficiencies. also are high in vitamins and minerals. Not all foods with added salt taste salty.Sweets and candies. Eating less salt may decrease the loss of calcium from bone. you need to go into it with as much information as you can. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. like soft drinks. At present. 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. Choose and prepare foods with less salt. Some recipes include table salt or a salty broth or sauce. Never stop learning about your diet and what you put into your body. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. There is no way to tell who might develop high blood pressure from eating too much salt. However. and fruit drinks and fruitades are also major sources of added sugars. Salt (sodium chloride) is the main source of sodium in foods. Salt is found mainly in processed and prepared foods. Some people add salt or a salty seasoning to their food at the table. High salt intake also increases the amount of calcium excreted in the urine. the firmest link between salt intake and health relates to blood pressure. and sweetened canned fruits. and some cooking styles call for adding a very salty seasoning such as soy sauce. Some foods with added sugars. 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. presweetened cereals. The reasons for switching to a vegetarian lifestyle are many.
seeds. poultry. Whatever your reason for wanting or not wanting to become a vegetarian. animal foods contain far higher concentrations of agricultural chemicals than plant foods. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. You might be surprised to know that there are many different types of vegetarians.000 different drugs. etc. grains and nuts. in secondary consumption of antibiotics. • Lacto-vegetarian: Eats dairy products but not eggs. Not all levels are vegetarian. • Fruitarian. Consists mainly of raw fruit. particularly saturated fats. nuts. The diet progresses through ten levels.Animal foods are higher in fat than most plant foods.
. or any other animal product. • Vegan: Does not eat dairy products. I have included this section for your personal choice. herbicides. Being higher on the food chain. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. with or without free-range eggs. or slaughter by-products such as animal fats. eggs. • Macrobiotic: A diet followed for spiritual and philosophical reasons. The list can go on and on. game. growth hormones and other veterinary drugs that are given to livestock animals. eventually reaching the level of a brown rice diet. Being healthier on a vegetarian diet means spending less on health care. Vegetarians live on a diet of grains. antibiotics. are well documented. The highest levels eliminate fruit and vegetables. including pesticides. These drugs are consumed when animal foods are consumed. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. fish. shellfish or crustacean. Vegetarians not eating anything containing dairy products or eggs are called vegans. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). A type of vegan diet where very few processed or cooked foods are eaten. A vegetarian does not eat any meat. Plants do not contain cholesterol. milk and milk products. This is the most common type of vegetarian diet. Vegetarian foods tend to cost less than meat based items. vegetables and fruit. poultry or any slaughterhouse by-product such as gelatin. including sterols. becoming increasingly restrictive. though each level gradually eliminates animal products. The dangers herein. fish. There are over 20.
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. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves.
There really is no single vegetarian eating pattern as you can see from the definitions above. though their exact meaning can differ. people survived on what they could grow or kill. Back then. big business began changing the way food was not only distributed. because choosing to eat as a vegetarian is such a personal decision. many years ago. though in other cases it may simply mean a lacto-ovo-vegetarian diet. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. That includes chicken. The term strict vegetarian may refer to a vegan diet. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. In fact. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. and pigs to provide food for their families. Men would kill deer. but not fish. Persons consuming fish but no meat are sometimes called pescetarians. The meat was cleaned and cured without chemicals or preservatives. The women would grow huge gardens that would provide the rest of the nutrition. cows. but also how it was processed for human consumption. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Many.
. They were freaked out by the thought of consuming something that at one time could look them in the eye. Somewhere along the way. the food was pure and unprocessed.Other terms can be used in describing various vegetarian diets.
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.especially red meat . This can't be healthy . and results were published that indicated some of these processing procedures weren't as safe as originally thought. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal.are reason enough for some people to give up meat. but others have taken a different turn. These two instances . even before the animals are sent to a slaughterhouse. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume.Initially.
. It's true that the way we process meats can begin in a not so pleasant way.for anyone! Many animals are also infected with diseases due to poor living conditions. They are also often injected with artificial hormones to increase meat production. elevated blood pressure. Mad cow disease is a very real illness that causes dire circumstances even death. Then concern began to arise as to how safe these foods really were. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Some of us still don't have much concern over our processed foods. In fact.the way animals are killed and the preservatives put into the meat . Plus. Studies were conducted. surveys were taken. and other diseases. Once they are killed. It is a lot cheaper to buy vegetarian foods instead of meat. Let's look at some common reasons people give for eating meatless meals. Another good reason is that meat is expensive. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. They have decided that eating pure and natural foods instead of processed foods are the way to go. Meat .is often associated with higher risks of heart ailments. people just accepted the fact that processed foods were a way of life. Horror stories include bashing the beast in the head or giving them a shot to the brain abound.
and their physical appearance is better. are healthier. but keep us from getting sick. Vegetarians have fewer physical complaints. make less frequent visits to a doctor. There are six food groups in the vegetarian diet. Vegetarians are less susceptible to major diseases that afflict present-day society. and thus smaller medical bills. and enjoy very productive lives. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. and vitamins are all contained in our foods.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. there can be little doubt that eating a vegetarian diet is a healthier way to eat. 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. they live longer. fewer dental problems. provide a wider range of nutrients. Certain components of food help our bodies not only operate more efficiently. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. As a result. A vegetarian diet is healthy because it is typically low in saturated and total fat. They include:
. Medical studies have proven that a vegetarian diet is easier to digest. most people choose a vegetarian diet for health reasons. 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. It's just a more productive and less invasive way to eat that gives way more benefits than not. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. Their immune system is stronger. their bodies are more refined. calcium. Whatever the reason. This is simply not true. Protein. and imposes fewer burdens and impurities on the body.
etc. peanuts. in addition to the above. zinc. fat. soya milk. etc. veggie burgers. rye. and E. sesame seeds. Meat supplies protein.almonds. Nutrients are usually divided into five classes: carbohydrates. fats (including oil). lentils. rye. sunflower seeds. walnuts. maize. hazelnuts. • Seeds: sesame. vitamins and minerals. Protein is very important in the diet.kidney beans.
How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. pumpkin. sunflower. almonds. • Soya products: tofu. Carbohydrate. baked beans. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. pine kernels etc. flour. brazils. rice. supplies vitamins A. Most foods contain a mixture of nutrients (there are a few exceptions. and the mineral iodine. We also need fiber and water. potassium and phosphorous). pasta etc). walnuts. tempeh. textured vegetable protein. • Nuts & Seeds .• Cereals/grains . beans. • Grains/cereals: wheat (in bread. Women need about 45g of protein a day (more if pregnant. • Pulses . chick peas. • Vegetable oils and fats . some B vitamins and minerals (mostly iron. tempeh. cashews. millet. maize (sweet corn). barley. Evidence suggests that excess protein contributes to degenerative diseases. barley. Fish. lactating or very active). from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. men need about 55g (more if very active). • Pulses: peas. linseeds.tofu. lentils. • Dairy products or Soya products . fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. etc. D.wheat (bread & pasta). although they are needed in varying quantities. it is worth remembering that everything you eat gives you a whole range of essential nutrients. All these nutrients can be easily obtained by vegetarians from other sources. soya protein etc. • Fruit & vegetables.
. Potatoes are a useful cereal alternative.margarine or butter. Still. All are equally important to our well-being. oats. proteins. oats. rice.
There are 20 different ones in all. millet. they have to be provided in the diet and so they are called essential amino acids. The sugars or simple carbohydrates can be found in fruit.• Dairy products: milk. as long as our diet is generally varied and well-balanced. It is now known that the body has a pool of amino acids so that if one meal is deficient. but when we mix plant foods together. Complex carbohydrates are found in cereals/grains (bread. A few examples are beans on toast. whether we are meat-eaters or vegetarians. vitamins or minerals and they are also the main cause of dental decay. rye) and some root vegetables. Refined sources of sugar are best avoided as they provide energy without any associated fiber. There are three main types: simple sugars. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. cheese. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. buckwheat. complex carbohydrates or starches and dietary fiber. Single plant foods do not contain all the essential amino acids we need in the right proportions. This is not as alarming as it sounds. we don't have to worry about complementing amino acids all the time. e. oats. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. or rice and peas. it can be made up from the body's own stores. macaroni cheese. Amino acids are the units from which proteins are made. muesli. Contrary to previous
. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. rice. but eight cannot be made. barley. Even those foods not considered high in protein are adding some amino acids to this pool. porridge. The unrefined carbohydrates. Because of this. We mix protein foods all the time. Most of our carbohydrates are provided by plant food. any deficiency in one is cancelled out by any excess in the other. Adding dairy products or eggs also adds the missing amino acids. such as potatoes and parsnips. • Free range eggs. Carbohydrates are the body's main source of energy. quiche.g. It is a normal part of the human way of eating. yoghurt (butter and cream are very poor sources of protein). We can make many of them in our bodies by converting other amino acids. pasta. milk and ordinary table sugar.
leafy green vegetables and fruits like apricots and peaches. B2 (riboflavin).
. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. for the manufacture of hormones and to act as a carrier for some vitamins.belief a slimming diet should not be low in carbohydrates. orange or yellow vegetables like carrots and tomatoes. like sunflower or safflower oil are unstable at high temperatures. B6 (pyridoxine). with the exception of palm oil and coconut oil. B3 (niacin).
Too much fat is bad for us. fruit (fresh and dried) and vegetables. pantothenic acid and biotin. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Dietary fiber or non-starch polysaccharide (NSP). B12 (cyanocobalmin). nuts & seeds. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. • B Vitamins: This group of vitamins includes B1 (thiamin). folate. This is no problem as they are widely found in plant foods. It is added to most margarines. fats are made of smaller units. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). Like proteins. refers to the indigestible part of a carbohydrate food. or in sufficient quantities. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. as it is now termed. Two of these fatty acids. but a little is necessary to keep our tissues in good repair. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Mono-unsaturated fats. In fact starchy foods are very filling relative to the number of calories that they contain. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). The one thing they have in common is that only small quantities are needed in the diet. called fatty acids. are termed essential as they must be provided in the diet. such as olive oil or peanut oil. linoleic and linolenic acids. pulses and green vegetables. Fiber can be found in unrefined or wholegrain cereals. are best used for frying as the poly-unsaturated fats. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all.
the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. tap water in hard water areas. nuts and seeds (especially sesame seeds). eggs. lentils and pulses. leafy green vegetables. eggs. salad vegetables. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. bread. Found in leafy green vegetables. Found in dairy produce. These sources are usually adequate for healthy adults. dried fruits. whole meal bread. but a good intake of vitamin C will enhance absorption.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Vitamin D helps calcium to be absorbed. dried fruits (especially apricots and figs). Vitamin B12 is added to yeast extracts. It is also added to most margarine and is present in milk. • Vitamin K: Fresh vegetables. • Vitamin C: Fresh fruit. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. all leafy green vegetables and potatoes. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. cheese.
. cheese and butter. Minerals perform a variety of jobs in the body. veggie burgers and some breakfast cereals. The very young. molasses. cereals and bacterial synthesis in the intestine. • Iron: Needed for red blood cells. Vegetable sources of iron are not as easily absorbed as animal sources. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. soya milks. wholegrain cereals. • Vitamin E: Vegetable oil.
Metabolites of Vitamin D are important in this. calcium deficiency may lead to osteomalacia (softening of bones). sesame and pumpkin seeds. Calcium also plays a role in cell biology.
CALCIUM Calcium is the most abundant mineral in the human body. Calcium is also needed for blood clotting. muscle contraction and nerve impulse transmission. This causes bones to be brittle and liable to fracture. Calcium can bind to a wide range of proteins altering their biological activity.• Zinc: Plays a major role in many enzyme reactions and the immune system. lentils and wholegrain cereals.2 kg of calcium. about 99% is in the bones and teeth where it plays a structural role. Found in green vegetables. Sea vegetables are a good source of iodine for vegans. • Iodine: Present in vegetables. Of the body's total calcium. The main function of calcium is structural. Bone loss occurs with age in all individuals. cheese. The skeleton of a young adult male contains about 1. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. This usually occurs after 35-
. increasing re-absorption of calcium by bones. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This may be related to repeated pregnancy with lengthy breast feeding. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. activating clotting factors. This is important in nerve impulse transmission and muscle contraction. This is finely controlled by hormones. but the quantity depends on how rich the soil is in iodine. In adults. Dairy products also have plenty of iodine. This involves loss of calcium from the bones and reduced bone density. Osteoporosis can be due to calcium deficiency.
leafy green vegetables. sesame seeds). Calcium balance can be affected by a range of other factors. Lack of exercise. Most flour is fortified with calcium carbonate so cereals can also be a good source. This is thought to be due to animal protein increasing calcium loss from bones. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Excess calcium in the blood can cause nausea. In infants and children calcium is retained for new bone growth. A number of substances can inhibit the absorption of calcium. A low level of calcium in the blood and tissues can cause hypocalcaemia. Postmenopausal women are particularly at risk from osteoporosis. and oxalic acid. Dairy products. nuts and seeds (almonds. Calcium loss is roughly equal to dietary calcium in adults. However. a component of dietary fiber. Meat is a very poor source of calcium. found in certain fruits and vegetables can also bind calcium. This usually results from excessive doses of vitamin D and can be fatal in infants. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. This is called tetany. Vitamin D is essential for absorption of calcium from the gut. Phytic acid. Reduced intake leads to increased efficiency of absorption. found in bran. vomiting and calcium deposition in the heart and kidneys. urine and sweat. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Saturated fats can also lessen calcium absorption. Uronic acid.
. Bone loss is greatest in women following the menopause. The risk of osteoporosis may be altered by factors other than diet. Adaptation to both high and low calcium intakes occur. tofu. Calcium is lost in the feces.40 years and involves the shrinking of the skeleton. whole cereals and raw vegetables is one of these. Hard water may also provide calcium. Calcium loss is reduced if dietary calcium is low. This is due to reduced levels of the hormone. This involves sensations of tingling and numbness and muscle twitches. oestrogen. brazil nuts. being underweight. smoking and alcohol can all increase the risk. Calcium is also lost during lactation in breast milk. However. Calcium is present in a wide range of foods. other research has found no difference between vegetarians and omnivores. and dried fruit are all good sources of calcium for vegetarians. In severe cases muscle spasms may occur.
Fats consist of fatty acids and glycerol. There are about 16 different fatty acids commonly present in foods. Fats can be classed as either saturated. The nature of fat depends on its constituent fatty acids. A lactating woman can lose up to 300 mg a calcium/day in breast milk. having particularly high calcium needs. The term lipids include both fats and oils. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Foods rich in saturated fats are usually of animal origin. Vegetable fats are generally unsaturated.
FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. This depends on the type of chemical bonds present in the fatty acid. Therefore. Nearly all the fats in our bodies and in foods are triglycerides.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. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. monounsaturated or polyunsaturated. being made up of three fatty acid molecules to one glycerol molecule. Fats and oils are essentially the same. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Raised blood cholesterol is associated with an increased risk of heart disease. These can be either saturated. Pregnant adolescents are an exception to this. The building blocks of fats are called fatty acids. Saturated fat raises the level of cholesterol in the blood. Breast feeding women need extra calcium. calcium absorption from the gut increases and no additional calcium is generally needed. Cholesterol is present in animal foods but not plant foods.
. Fats tend to be solid at room temperature whilst oils are liquid. monounsaturated or polyunsaturated.
Plant oils may be hardened by the addition of hydrogen atoms. They are usually of plant origin. converting double bonds to single bonds. It is present in all animal tissues but is absent from plants. These must be present in the diet as the body is unable to make them itself. though fish oils may also be high in polyunsaturated fatty acids. Unsaturated fats are liquid at room temperature. The body can make its own cholesterol and so a dietary source is not required. rapeseed and soyabean oils. However.
. suet and meat fat are saturated fats. These are linoleic acid and alinolenic acid. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. fish oils are sometimes used therapeutically. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Two fatty acids are termed essential fatty acids. Fats have a number of important functions in the body. Because of this conversion. then it is unsaturated. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Butter. If there is just one double bond then it is monounsaturated. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. D. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. They are widely present in plant oils such as sunflower. If there is more than one then it is polyunsaturated. For this reason. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. fats act as carriers for fat-soluble vitamins A. E and K. Hydrogenated vegetable oils are often present in margarine and other processed foods. Saturated fats tend to be animal fats and are solid at room temperature. As well as being a concentrated source of energy. lard. This process is known as hydrogenation. arachidonic acid is not an essential fatty acid as was once believed. Cholesterol belongs to the sterol group of fats. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Linseeds and linseed oil are particularly rich sources of a-linolenic acid.
Unsaturated fatty acids can exist in two different geometric forms. Hydrogenation of margarine causes this to occur. These complex molecules are called lipoproteins. eggs and dairy products all contain saturated fats. These are called the cis and trans forms. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Olive oil is a monounsaturated fat. Egg yolks and highfat dairy products are high in cholesterol. It has been suggested that trans-fatty acids can increase the risk of heart disease. including alcohol. Meat. A number of factors. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Cholesterol may form plaques on artery walls if levels in the blood are too high. This can lead to atherosclerosis.Cholesterol is transported in to various proteins. Fresh fruit and vegetables are rich in these anti-oxidants. Unsaturated fatty acids exist naturally in the cis form. saturated fat raising blood cholesterol. stress and environmental pollutants can increase the generation of free radicals in the body. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. There are four main types of lipoprotein involved in cholesterol transport. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids.
. Coconut oil and palm oil are vegetable sources of saturated fats. It is the LDL cholesterol which has been linked to heart disease. Saturated fats are nearly always from animal foods. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Lard and suet are saturated fats. C and E offer protection against free radicals. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. especially when exposed to heat or sunlight. Anti-oxidants such as vitamins A. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Polyunsaturated fats are usually from plant sources. Cholesterol is present in all animal foods but not plant foods. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Polyunsaturated fats can also generate free radicals. HDL cholesterol may help protect against the risk of heart disease. Because of this high blood cholesterol is linked with heart disease. Blood cholesterol is more closely related to the amount of saturated fat in the diet.
insomnia. Iron deficiency is the most prevalent nutritional problem worldwide. The remainder is stored in the liver. IRON Iron is an essential component of hemoglobin. breathlessness. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. the red pigment in blood. and to use olive oil for cooking purposes. Iron deficiency can lead to anemia. In developed countries. spleen and bone-marrow. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. The body contains between 3. Advice to vegetarians is to keep fat intake to a minimum. 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%. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. people with low iron levels having lowered resistance to infection. Special emphasis is placed on reducing the amount of saturated fat in the diet. However. Dietary advice is to reduce this.5g of iron. headaches.Currently it is believed that around 42% of energy in the typical diet is from fat. Research has also shown iron deficiency to be associated with impaired brain function.5 and 4.
. transporting oxygen in the blood to all parts of the body. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. 1/3 suffering from severe deficiency and anemia. All these symptoms are associated with decreased oxygen supply to tissues and organs. Symptoms of anemia include tiredness. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Iron is essential for the formation of hemoglobin. loss of appetite and pallor. which acts as an oxygen store in muscle tissue. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. It also plays a vital role in many metabolic reactions. Iron also plays an important role in the immune system. Vegetarian diets tend to be lower in fat than omnivore diets. A small amount is present as myoglobin. 2/3 of which is present in hemoglobin. lack of stamina. between 10-20% of child-bearing age women are said to be anemic. Iron stores in the body become depleted and hemoglobin synthesis is inhibited.
Dietary iron exists in two different forms. These are the essential amino acids. 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. Lowered levels of iron in the diet result in improved absorption. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. The absorption of iron is influenced by other constituents of a meal. the amino acids in one protein compensating for the deficiencies of another. Non-haem iron is less easily absorbed by the body than is haem iron. whilst in plant foods iron is present as non-haem iron. Fiber may also inhibit absorption. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein.
. Citric acid. Foods rich in vitamin C include citrus fruits. Good sources of iron for vegetarians include wholegrain cereals and flours. Phytates. and some dried fruits. Unlike animal proteins. and fresh leafy green vegetables. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. sugars. Vitamin C greatly increases the absorption of non-haem iron. despite a high intake of fiber and phytate. blackstrap molasses. Haem iron only exists in animal tissues. eight of which must be present in the diet. as can tannin in tea. Iron absorption can also be influenced by the amount of iron in the diet. green peppers. Excess dietary protein may lead to health problems. However. plant proteins may not contain all the essential amino acids in the necessary proportions. oxalates and phosphates present in plant foods can inhibit absorption. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. pulses such as lentils and kidney beans. Proteins are made up of smaller units called amino acids. leafy green vegetables.
PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. amino acids and alcohol can also promote iron absorption. a varied vegetarian diet means a mixture of proteins are consumed. There are about 20 different amino acids.
The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein.Proteins are highly complex molecules comprised of linked amino acids. histidine is also considered to be an essential amino acid. They play a crucial role in virtually all biological processes in the body. A typical protein may contain 500 or more amino acids. All enzymes are proteins and are vital for the body's metabolism. soya milk and textured soya protein such as soya mince). Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. and the transmission of nerve impulses are all dependent on proteins. There are about 20 different amino acids commonly found in plant and animal proteins. soya products (tofu. However. Muscle contraction. and rice). each with their own unique amino acid composition. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Proteins in skin and bone provide structural support. cheese and yoghurt). and lysine. phenylalanine. Certain amino acids can be made by the human body. methionine. For children. cereals (wheat. hydrogen. nitrogen and occasionally sulphur. threonine. Protein can also provide a source of energy. pulses. Most foods contain at least some protein. Good sources of protein for vegetarians include nuts and seeds. The amino acid that is in shortest supply is called the limiting amino acid. Many hormones are proteins. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. oxygen. The eight essential amino acids required by humans are: leucine. valine. Proteins are essential for growth and repair. oats. free-range eggs and some dairy products (milk. Different foods contain different proteins.
. the essential amino acids cannot be made and so they must be supplied in the diet. protein is used. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Amino acids link together to form chains called peptides. Amino acids are simple compounds containing carbon. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. immune protection. isoleucine. tryptophan. Excess protein may also be converted to fat and stored.
such as a grain with a pulse. such as meat. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. As such. Many plant proteins are low in one of the essential amino acids. seeds. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. milk and cheese tend to be of a higher protein quality than plant proteins. Beans on toast. it has been thought that protein complementing needed to occur within a single meal. Soya is a high quality protein on its own which can be regarded as equal to meat protein. the amino acids in one protein can compensate for the one lacking in the other.Protein quality is usually defined according to the amino acid pattern of egg protein. This means when two different foods are combined. 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
. cheese or peanut butter sandwich. Combining plant proteins. This is why plant proteins are sometimes referred to as low quality proteins. and rice with peas or beans are all common examples of protein complementing. However. pulses. For instance. than protein from animal foods. it is not surprising that animal proteins. grains tend to be short of lysine whilst pulses are short of methionine. This is known as protein complementing. The limiting amino acid tends to be different in different proteins. and in some cases better. which is regarded as the ideal. leads to a high quality protein which is just as good. This does not mean that vegetarians or vegans go short on essential amino acids. Vegetarians and vegans eating a well-balanced diet based on grains. muesli with milk (soya or cow's). Previously.
the maintenance of the nervous system. DNA production is disrupted and abnormal cells called megaloblasts occur.
. This results in anemia. 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. involving the degeneration of nerve fibers and irreversible neurological damage. Vitamin B12 is necessary for the synthesis of red blood cells. they are typically lower in total intake of protein than non-vegetarian diets. and algae such as spirulina have all been suggested as containing significant B12. 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. It is exclusively synthesized by bacteria and is found primarily in meat. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Symptoms include excessive tiredness. can also occur. and growth and development in children. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). eggs and dairy products. 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. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. While vegetarian diets usually meet or exceed protein requirements. Fermented soya products. Many vegan foods are supplemented with B12. seaweeds. It contains cobalt. Vitamin B12 neuropathy. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. If B12 deficiency occurs. Because infants and children are growing they require more protein than adults (proportional to their body weight). and so is also known as cobalamin. Deficiency can cause anemia. There has been considerable research into proposed plant sources of vitamin B12. However.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. particularly the bone marrow tissues responsible for red blood cell formation.
pallor. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. known as intrinsic factor. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. B12 is also important in maintaining the nervous system. including tempeh. miso. Spirulina. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Vitamin B12 can be stored in small amounts by the body. and poor resistance to infection. Total body store is 2-5mg in adults. analysis of fermented soya products. These cannot be utilized to satisfy dietary needs. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. have both appeared to contain significant amounts of B12 after analysis. There has been considerable research into possible plant food sources of B12. shoyu and tamari. seaweeds and algae have all been proposed as possible sources of B12. sore tongue and menstrual disorders. In comparison. including vegans and some vegetarians. folic acid also being necessary for DNA synthesis. listlessness. This is known as enterohepatic circulation. People on diets low in B12. Around 80% of this is stored in the liver. known as B12 analogues. Vitamin B12 is excreted in the bile and is effectively reabsorbed. Fermented soya products. Anemia may also be due to folic acid deficiency. an algae available as a dietary supplement in tablet form. When deficiency occurs. a seaweed.breathlessness. The only reliable unfortified sources of vitamin B12 are meat. However. found no significant B12. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. dairy products and eggs. may be obtaining more B12 from re-absorption than from dietary sources. and nori. Assay methods used to detect B12 are unable to differentiate between B12
. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. However. Other symptoms can include a smooth. it is thought that this is due to the presence of compounds structurally similar to B12.
However. Fermentation in the manufacture of yoghurt destroys much of the B12 present. A boiled egg contains 0. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs.7 µg. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Boiling milk can also destroy much of the B12. Vecon vegetable stock. Lactating women need extra B12 to ensure an adequate supply in breast milk. B12 has very low toxicity and high intakes are not thought to be dangerous. particularly in areas where hygiene standards may be low. Pregnant women are not thought to require any extra B12.2 µg. Human feces can contain significant B12. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. A slice of vegetarian cheddar cheese (40g) contains 0. and breakfast cereals. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. the bacteria produce B12 too far down the intestine for absorption to occur. though little is known about this. In the past. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. as the B12 analogues can compete with B12 and inhibit metabolism. Zinc is vital for the healthy working of many of the body's
. These include yeast extracts.5 µg. It helps with the healing of wounds and is a vital component of many enzyme reactions.and its analogues. 1/2 pint of milk (full fat or semi skimmed) contains 1. textured vegetable protein. Bacteria present in the large intestine are able to synthesize B12. veggie burger mixes. B12 not being absorbed through the colon lining. A range of B12 fortified foods are available. soya milks. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. vegetable and sunflower margarines. ZINC The mineral zinc is present in every part of the body and has a wide range of functions.
a poor immune response and skin problems. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. found in bran. pulses and nuts. and in liver function. diarrhea. Particularly high concentrations are in the prostate gland and semen. 60% is found in muscle. zinc is involved in the metabolism of proteins. Good sources for vegetarians include dairy products. It is always better to seek the advice of an expert before dosing yourself with supplements. inhibit zinc absorption. Zinc has a range of functions. in insulin activity. fatigue. The recommended amounts of zinc for adult men are 1/3 higher than those for women. alcoholics and those suffering from trauma or post-surgery. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. Zinc is found in all parts of our body. prostate problems. anorexia nervosa. nuts. Only 20% of the zinc present in the diet is actually absorbed by the body. Our body contains about 2-3g of zinc. There are no specific storage sites known for zinc and so a regular supply in the diet is required. The more sexually active a man the more zinc he will require. carbohydrates. 30% in bone and about 5% in our skin. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. As a component of many enzymes. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. beans and lentils. seeds and wholegrain cereals. Other symptoms of zinc deficiency can include hair loss. yeast. particularly in association with protein foods. lipids and energy. Dietary fiber and phytic acid.systems. delayed wound healing. The first signs of zinc deficiency are impairment of taste. wholegrain cereals. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. and decreased growth rate and mental development in infants. in the metabolism of the ovaries and testes.
. It is thought that zinc supplementation can help skin conditions such as acne and eczema.
Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. but it is thought that demands are met by increased absorption from the gut. Excess zinc is toxic. You will have a larger chance of not succeeding if you do it this way initially. Various chemicals added to many processed foods can also reduce zinc absorption e. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption.g. particularly iron and copper. vomiting and fever. Zinc is lost via the feces. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. 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. semen and also menstruation. EDTA. sweat. Breast feeding mothers need extra zinc in their diet. hair. Too much zinc will interfere with the metabolism of other minerals in the body. but also some common sense. skin.
GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Pregnant women do need extra zinc. Baking can destroy over half the phytic acid in whole meal bread. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. such as Iran and other Middle East countries. phosphates. A vegetarian diet makes you a healthier person. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. but getting started with this new lifestyle takes not only dedication. urine.
You'll have to change your habits.usually from people who know very little about their own health and dietary needs. Vegetarians are sometimes the brunt of jokes and prejudices . Be careful about hidden non-veggie ingredients in foods. If you've grown up eating meat. then two or three days and eventually every day. We've given you most of what you need to know in the above chapters. cous cous and all sorts of vegetables. we'll give you some great veggie recipes. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. A little later in this book. there are literally hundreds of vegetarian cookbooks around. but you can learn to stay healthy by understanding what it is your body needs. take the next step by making sure you always buy free-range eggs and vegetarian cheese. tofu. to avoid any embarrassment when friends are cooking for you. Join The Vegetarian Society to make sure that you always have access to our expert advisors. this can be difficult. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. including meat alternatives like mince and sausages made from soya or Quorn(tm). Don't go it alone. but investing in a cook book is a great way to start. The important thing is to work out what will suit you and stick with it. Whether you need simple step by step instructions or gourmet dishes to impress your friends. As you get more confident about vegetarian food. but always be a learner when it comes to your body and what you put into it. Educate yourself by reading labels or making all your food yourself. Be prepared to take a little teasing or snide remarks. pulses. Don't be put off by a bit of teasing or ill-informed scare stories. then fish. Others eat vegetarian food one day a week. remember to let them know in advance that you are vegetarian. then poultry.
. Learn as much as you can about nutrition and what your body needs to thrive and prosper. 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.Some people start out by eliminating red meat first. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Buy a vegetarian cookbook (or borrow one from your local library). Try something new. And.
Then you'll need to stock up on vegetarian friendly foods. vegetable oil. Donate it to a church or local food pantry. 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.bread.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. 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.will be suitable for vegetarians
. That includes anything made with animal products or preservatives. many meat-flavored varieties are actually vegetarian) Yeast extract (e. 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. but you don't need to buy everything! In fact.g. frozen chips etc . free-range eggs. 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. Many of the basics . dairy products. sunflower and many others) The list looks long. pumpkin. flour. Don't throw that food away. Most people keep a few stock items in their kitchen cupboard or freezer.
How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. chili. well stocked salad bars. jacket potatoes. Once you've broken out of the conventional meat-and-two-vegetable routine. such as spaghetti bolognaise. pizzas. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. If you know you are going to be eating in restaurant X on Saturday. baked beans. you will get a yes. veggie sausages. scrambled eggs. can something special be prepared. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order.Eating vegetarian is a real culinary adventure. feeds their ego and gets you an outstanding meal. or stick with more familiar tastes if you prefer. Look at the soup bars also. all have something vegetarian on the menu. you will almost always be able to find a vegetarian friendly meal on the menu. Most chefs in quality restaurants <http://www.
DINING OUT For many new or wannabe vegetarians. call ahead and ask if they offer vegetarian entrees and if not. If not. Bean burgers. pulses or just vegetables. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. If not. Most often than not. ratatouille. that fear keeps them from accepting dinner invitations from family and friends. It shows their talent. Or worse.html> are more than happy to whip something up.com/theme/609/restaurants. you can break all the rules. many cheeses and all sorts of ready meals. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. ask your server what is available.associatedcontent. Most all of the better chain food restaurants have salad bars. stir-fry and curries can be made with soya mince. Many have extensive. Many of your favorite dishes.
. If you find yourself in that predicament. pasta sauces and soups are all suitable for vegetarians already. many of the soups are bean based with no meat. If you are going to a quality restaurant or one that is locally owned.
or even a cheese-less pizza topped with vegetables. as it pasta primavera. don't fret .Even fast food restaurants are getting into the healthy trend. spanikopita (spinach pie) and salad made with a grain called tabouli. delightful little pastries stuffed with meat. and not beef or chicken). If you thought you'd never dine again under the Golden Arches. get their protein from rice and beans (just make sure that they use vegetable broth. At the big chain restaurants like Olive Garden or the Spaghetti Factory. too. spicy lentil dish. yogurt and fruit or a number of other meatless items off the menu. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. which are an excellent source of protein (and delicious). Chinese restaurants are great for vegetarians. be aware that many Indian dishes are prepared using clarified butter. are just as tasty as the meat-loaded kind. you can add a baked potato. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. which is loaded with vegetables. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. If you like Mexican fare. Hit a Greek restaurant and load up on hummus. you were wrong. or Mexican food. offering delicious vegetable entrees. dolma (stuffed grape leaves). you have a delightful adventure ahead of you . called ghee . Pasta with meatless marinara sauce is a staple menu item. Just take a moment to quiz your server about how the dishes are prepared . and they'll make sure your meal comes the way you want it. Depending on the chain. especially the ovo lactos. Tell your waiter that you don't eat meat. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. The Indian diet has a rich tradition of vegetarianism. though. If you're new to Indian cuisine. you can have gazpacho (a cold vegetable
. Most fast food chains now offer garden salads in a wide variety of different flavors. too. and samosas.just ask that your meal be prepared with vegetable oil instead.Italian restaurants are another great option for vegetarians. a traditional. Other ethnic options are excellent choices for vegetarians. Japanese. such as pasta fagioli. And if the gang heads out for pizza. rice and noodles. baba ganoujh (a delicious eggplant spread). Plain cheese pizza.try dal. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. Indian restaurants are terrific for vegetarians. although not all cities have them. as well.some dishes that sound vegetarian on the menu may contain meat or eggs. Order your salad with no meat and you're set to go. ovo lactos have lots of options. Many Italian soups.
tostadas and tacos. and you have the research to back it up. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. loved one that you are indeed paying attention to your health. Assure the well meaning. books and magazines so they can learn more. simply order a salad or baked potato. Don't be afraid to ask questions when you are dining out. about behaving well under challenging circumstances. you need to make the best of things. enjoy the company and have a good time anyway!
. that your diet is the perfect diet for you. 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. If all there is on the table that you can eat is bread and salad. This is one time. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree.can be problematic for people on special diets. If you're the host. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle.both attending them and hosting them . In those cases. fundamentally. if you're questioned. you can make sure that you have a tempting variety of delicious foods. they may not know how to feed you. But what if you're the guest? Often. That you feel. enchiladas. Here they are worrying about your health and you are worrying about hurting their feelings. What about eating in other people's homes or having people to your home for dinner? We've all experienced it.and.soup).chat with your tablemates. you really do have to stand firm. but often misguided. Etiquette is. Dinner parties . chiles rellenos (green peppers stuffed with cheese. the family member or friend that just will not accept that you've gone meatless. It's tough. even if your hosts know that you're vegetarian. do so . If you're not comfortable with taking a chance on the veggie burger.burritos. Even if it's disappointing. Or you may end up in a situation where your hosts simply have no idea of what your needs are. the breaded and fried) and bean-and-cheese versions of all the usual favorites . remember that's it's just for one meal .
you can make them feel extra welcome in your home. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. You'll be surprised at what people have to say . by all means do that. or if there's anything they absolutely hate. then eat a light meal before you leave the house. no one is really interested in what you can't eat. tell them you're vegetarian and steer the conversation to something else.If there's absolutely nothing on the menu that you can eat. most people won't notice how much you did. You should only serve meat if you genuinely feel comfortable doing so. ask them if they have special dietary needs. You can choose to prepare a separate meal in your home for your meat eating guests. 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. and leave some empty space so it looks like you ate something. do what children do . Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals.how about offering the same courtesy to them? When you invite guests to dinner. To be blunt. allowing guests to fill their plates only with what they want.squish things around and mess up your plate. Even under the worst circumstances there will be something for you to snack on. If someone asks. or dairy. so you have more time to enjoy your guests. eat. but you won't be suffering from hunger pangs throughout the evening. If you're headed to a big social event like a wedding or a family dinner. Think about how you'd like to be treated when you go to dinner at a friend's home . If you're comfortable handling meat products and are doing it for the courtesy of your guests.no one will be looking at their plate and wondering why there's still food there . don't make an issue of your diet. or didn't. Chances are good that people won't even notice that they are eating dishes that don't contain meat. but only do so if you won't be compromising your choices. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. or your hostess sits a plate of animal food in front of you. and you think there might be challenges finding something to eat. or peanuts. When having people to your home for dinner.some are allergic to bell peppers. It helps them to feel comfortable if they don't want to eat something . If the conversation is compelling.and it'll save you the effort of serving. It's a choice only you can make!
. Hide the meat under some lettuce. Part of being a terrific host is anticipating your guests' needs. Whatever happens.
In addition to the sugars and other nutrients. At the four-to-six month mark. the alternative to breast milk. too . it's time to transition to solid foods. as it can cause intestinal bleeding and lead to anemia. if you're a vegetarian. made just for us and full of all the nutrients we need. for most babies.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. your child is still a vegan. Infant formula. We all start out life as lacto vegetarians. The good news is. is made as close as possible to that of mother's milk. substances in breast milk that make it superior to infant formula. Whether or not you breast feed is entirely your decision but. Cow's milk should never be fed to babies under one year old. Out first food is our mothers' milk. The timing varies from baby to baby .
THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle.breast milk is a natural food for humans while cow's milk is not).you're not passing on any of the antibiotics. Should you decide not to breast feed. scientists believe that there are other. Also. breast milk is the optimal food. and when she takes a quart or more of a formula per day and still acts hungry. 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.
. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. choose a soybased formula . it's time to introduce your baby to solid foods. as it's not designed to meet their nutritional needs. 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. and it's all we require or should eat for the first four to six months of life. (And if you're a vegan and you breast feed.soy is less likely to cause allergies than cow's-milk-based formulas. But don't give regular soy milk to a baby less than a year old. your breast milk is superior to that of meat-eating mothers . as yet unidentified.So you've decided to become a vegetarian. This isn't necessarily true. pesticides or other contaminants that you would if you were eating meat.
Most babies are very fond of lentils. buy ones that are free from added sugars. or round. begin to slowly introduce other foods. you can give him water. as well as soy cheese and soy yogurt two servings per day. Slowly add tofu into their meals and snacks. an vegetables that adults eat are fine for a child. Once your baby eats cooked cereal. As long as it's safe for the baby to chew. Follow the same feeding schedules and advice that you would for any other baby. lettuce and other leafy green vegetables. regular soy milk. Adapt the guidelines in the baby books to the vegetarian diet.once your child is old enough to transition off formula. you can start offering your child some vegetarian versions of classic kids' favorites. Raw vegetables can be introduced then. starting with veggies that are easy to chew and unlikely to present a choking hazard. about a half-ounce per serving. Nut butters should not be fed until after 12 months. juice. and lightly blanched and cooled broccoli. Start with raw.they'll be a bit fussy sometimes. Vegetarian and vegan children are just like any other kids . 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. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk .You'll want to introduce solid foods slowly. Start with cooked grains . regular soy milk or rice milk. hot dogs and sandwich slices
. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed.rice cereal is best. which can be cooked until fairly soft and have a pleasant. so if your baby has sensitivity to a food you can easily identify it. At seven to ten months. so that their systems can get used to the change in diet. When giving babies "finger foods. Good choices are carrot sticks. as almost every baby can digest it easily and unlikely to cause an allergic reaction. You can buy commercial baby foods or puree your own fruits and vegetables in a blender." take care that the foods aren't too hard. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. It's smart to introduce new foods one at a time. or any other nutritious liquid. bland flavor. preservatives and any other additives that your baby doesn't need. start introducing high-protein legumes to the baby's diet. large. sharp. If you buy prepared foods. except for not feeding them meat. As you ease into the toddler/preschooler years (ages 1 to 4).
they sometimes don't get all the calories they require. fruits and vegetables to add lots of necessary nutrients to their diet. filling plant foods. 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 . So be generous with the snacks featuring grains. but the other is neat. One partner may be a social butterfly but
. too.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. you often find yourselves negotiating to find a middle ground that you can live with. One of you is messy. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation .especially if you have a husband or wife who loves a nice juicy steak on a regular basis.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. and since small children have equally small stomachs. to sandwiches. 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. Very young children also need to eat more than three meals each day. All marriages are about compromise. they caught up by age 10. as time passes. which is calorie-dense and full of good fats. Don't worry about a vegetarian diet affecting your child's growth . cookies and other baked goods Vegetarian diets feature a lot of bulky. He loves reality television. Peanut and almond butters are excellent sources of calories for kids. she adores opera. and weighed slightly less than children raised on an omnivorous diet. You choose someone to spend the rest of your life with and. when they were actually taller than average.add avocado. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes.
. • Don't talk endlessly about your diet. • Never attack your spouse's point of view. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. Cook a variety of tasty. appealing meals so that your partner can see that the diet isn't boring.the other's happy to stay home every night with a good book. • Play an active role in shopping and preparing meals. • Try to find restaurants where you can eat together. it isn't a choice designed to make your life unhappy or more complicated. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. when you're single and dating. so that you can enjoy a fine meal together. and the day-to-day struggle of paying bills.no two individuals are exactly alike. Buy a few cookbooks and try new recipes to keep things interesting. especially in public. You can't control what your spouse eats . • Try to get your partner to compromise on certain foods. veggie burgers and non-dairy cheese at home. • Acknowledge that your spouse's diet isn't meant to hurt you. Married couples figure out how to adapt to such differences. The key to making it work is acceptance of each other's choices. on convenience or on habit. Try to keep in mind that your choice to become vegetarian was a personal one. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. You and your spouse may agree on a lot of things. too. See if you can get them to eat soy hot dogs. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. getting to work and raising children can sometimes make even the smallest difference seem enormous. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be.but you can control how you behave towards them. Choose venues that offer both meat dishes and vegetarian options. but still disagree on how to eat. and it has to be for them. Try to respect their decision. As the popularity of vegetarianism increases. the subject will come up naturally . doing laundry. If your partner is interested. you may be turning them off entirely. closing the door to them making that step themselves in the future." particularly if they're simply eating the same diet as most of the other people they see every day. There are probably far more of those than there are issues on which you don't see eye-to-eye. If you judge your spouse harshly for not joining you in your vegetarian journey. to believe that your ideal partner will share all of your values. No one likes to be told that they're "bad. • Be a positive role model. whether it is based on ethical principles. But that's unrealistic . It's understandable. If your partner eats meat.but don't lecture.
The first thing you need to accept is that it's not your job to make them change to suit your way of eating. it's more than likely that you're the only person in your household going meatless. Although vegetarians aren't looked down upon today as much as in the past. you can't control what they eat.and not turning them off by lecturing them! Only you know the dynamic in your home.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.and if they're not supportive. One thing is certain.
DEFENDING YOUR CHOICE Being new to vegetarianism. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Again. Even if they're supportive of your decision. there will still be people who think that your new lifestyle is a weird one. you may find them ridiculing your food choices or even actively trying to sabotage you. so only you can figure out the answers to these questions. Whether you live with a partner. and dedicate a special section of the refrigerator to meat storage. accept that your spouse may eat meat sometimes when they're not with you. If they want to change. however .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 . your children or roommates. and nagging doesn't help.
Eating together is one of the great pleasures of any relationship. If you can't stand to have meat around you at all.• If you've agreed not to eat meat at home. You may have to ask the others in your home to cook meat outside on a grill. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. any more than it's theirs to turn you back into a meat-eater. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. that's great .
. asking that it's wrapped in such a way that you don't have to look at it. Negotiate a menu plan that's acceptable to both of you. this is a huge issue. your parents.
. Learning how to cook without meat can be a daunting task. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. 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. and that you can share together. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". even though many Israeli soldiers do not normally keep the kosher laws. and the compromises you and your family are willing to make. but it doesn't have to be. Becoming a vegetarian is an exciting change in your life. Try to find some good vegetarian recipes that you find convenient and enjoyable.) 5. If your partner has decided to go vegetarian and you don't embrace that choice. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. You don't need to be an expert. The vegetarian lifestyle will be most difficult for the non-vegetarian. you may simply want to negotiate who cooks what. A little compromise and understanding can go a long way.If your feelings aren't that strong. here are some helpful tips to allow you to deal with your partner's choice: 1. and when . while your spouse would be doing so if she/he ate meat. 3. 4. that all meals served by the Israeli military are kosher.
VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Here are some great recipes for you to try. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Consider. 2. so that nobody's beliefs will be violated. When family and friends begin to question your new meatless diet. It all comes down to what your needs are. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. Try out a few of these yummy recipes. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Try to see the positive side of your partner's diet. and prepare your own entrée on the other nights. (Vegetarian food is also available for Israeli vegetarian soldiers.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. for example.
5 ounce) can pinto beans. 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. In a bowl. puree with half of the cilantro until smooth. husks removed • 1 large onion. boil tomatillos and chopped onion in water to cover for 10 minutes. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Fry tortillas individually in a small amount of hot oil until soft. salt. 1/2 cheese. Meanwhile. and roll up. and spread remaining cheese over sauce. Bake in the preheated oven for 20 to 25 minutes. Once cooled. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Place seam side down in an oiled 9x13 inch baking dish. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Bake for 20 minutes. Fill tortillas with potato mixture. or until hot and bubbly. chopped • 1 bunch fresh cilantro. Set aside to cool. chili powder. or until tender. toss diced potatoes together with cumin. and place in an oiled baking dish. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano
.Potato and Bean Enchiladas • 1 pound potatoes. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Mix potatoes together with pinto beans. divided • 2 (12 ounce) packages corn tortilla • 1 (15. and ketchup. Spoon tomatillo sauce over enchiladas. and 1/2 cilantro. coarsely chopped.
Wrap the mixture in cheese cloth or paper towels. kidney beans. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. combine the potato mixture.pour off the water and save the remaining potato starch. lightly beaten • 6 tablespoons salsa. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and garlic until tender. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. until brown on both sides. and cook 4 minutes. Bring to a boil. and reduce heat to medium. about 6 minutes. stirring occasionally. and chili powder. finely chopped • 1 egg. coarsely shredded 4 green onions. celery. place on skillet and flatten with a heat-proof spatula.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. press together about 2 tablespoons of the potato mixture with your hands. The starch from the potatoes will settle into the bottom of the bowl . chopped 1 egg. Cook for about 8 minutes. green onions. egg. and reserved potato starch. Potato Pancakes 4 medium baking potatoes. red pepper. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Stir in mushrooms. oregano. Serve hot. heat skillet over medium-high heat. and corn. and basil. peeled and coarsely shredded 1 medium onion. and simmer for 20 minutes. and squeeze out the excess liquid into another bowl. For each pancake. carrots. Season with cumin. split
. Cover. In a large bowl. Black Bean Rice Burgers • 1 (15 ounce) can black beans. salt and pepper. Sauté onions. turning once. Stir in tomatoes. Stir in green pepper. mix the potatoes and onions. Cook until vegetables are tender.
Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. combine sour cream and remaining salsa. Place a lettuce leaf. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda
. sour cream mixture and slice of cheese on bun. from the heat for 4-5 minutes or until cheese is bubbly. Place 2 slices mozzarella on each rectangle. 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. Broil 6 in. Bake in the preheated oven 10 to 12 minutes. onion. mix well. Moisten edges of rectangles with water. 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). Sprinkle half of the Parmesan cheese over each tomato. sprinkle half of the cheddar cheese and cayenne pepper. Place 2 rectangles on a 9x13 inch baking sheet. thickness. burger. Cover each with remaining dough. Sprinkle each with 1/4 teaspoon oregano.In a large bowl. Top each with 2 teaspoons tomato paste. Tomato Cheese Melt • 1 onion bagel or English muffin. Flatten to 1/2-in. In a small bowl. and separate into 4 rectangles. Unwind the roll dough. egg and 2 tablespoons salsa. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Pinch together perforations to seal. mash beans with a fork. or until golden brown. Add the rice. Top with a tomato slice. Press the edges firmly with a fork to seal.
• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Place in two large shallow baking dishes and bake in preheated oven. Heat oil in a medium saucepan over medium heat. butter. Stir heavy cream. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Boil without stirring 4 minutes. Remove from heat and stir in soda and vanilla. and continue baking 30 minutes. garbanzo beans with liquid. Remove from oven and let cool completely before breaking into pieces. stirring constantly. for 1 hour. and Romano cheese into the vegetable mixture. Place popcorn in a very large bowl. corn syrup and salt. chopped • 1 (8 ounce) can garbanzo beans. and saute onion until tender and lightly browned. Bring to a boil. Uncover. 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). stirring to coat. Stir in brown sugar. melt butter. wine. Pour in a thin stream over popcorn. tomatoes with liquid. stir. and bay leaf. Monterey Jack cheese. and bake in the preheated oven 30 minutes. Cover. mix onion. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil
. In a medium saucepan over medium heat. until cheeses are melted and bubbly. sliced • 1/4 pound zucchini. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. zucchini. garlic. and continue baking 10 minutes. basil. chopped • 3/4 cup dry white wine • 3 tablespoons butter. In a medium baking dish. stirring every 15 minutes.
season with salt and serve. Stir in water. Let cook for 15 minutes. in order for vinegar to evaporate. It works well when using a 3 millimeter slicing disk. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour
. cayenne. 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. chopped • 3 cloves garlic. Using a extra-large stock pot sauté onions. Stir in capers and parsley. Cook for 15 minutes. Sprinkle flour over onions and cook for 1 minute. sliced • 3 pounds carrots.• 3 pounds thinly sliced shallots • 3 small red onions. lightly beaten • 1/3 cup butter. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. softened in water • 3 pounds fresh mushrooms. slice thinly and set aside. garlic and shallots in olive oil and set on low. nutmeg. fresh mushrooms and carrots. Stir in vinegar and cook for approximately 3 minutes. vegetable base. pepper. Add dried mushrooms along with the water they soaked in. salt. mashed • 3/4 cup white sugar • 1 egg. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas.
Roll dough into a 16x21 inch rectangle. Place rolls in a lightly greased 9x13 inch baking pan. 2 tablespoons flour and cinnamon. Stir the banana mixture into the flour mixture just until moistened. mix together brown sugar. In a small bowl.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). or line with muffin papers. baking soda. In a large bowl. baking powder and salt. 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. combine brown sugar and cinnamon. Spoon batter into prepared muffin cups. until a toothpick inserted into center of a muffin comes out clean. room temperature • 1/3 cup margarine. Select dough cycle. beat together bananas. In another bowl. In a small bowl. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. mix together 1 1/2 cups flour. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. egg and melted butter. softened • • 1 (3 ounce) package cream cheese. softened • 1/4 cup butter. Sprinkle topping over muffins. Cover and let rise until nearly
. 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. Roll up dough and cut into 12 rolls. press Start. sugar. After the dough has doubled in size turn it out onto a lightly floured surface. Lightly grease 10 muffin cups. cover and let rest for 10 minutes. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Bake in preheated oven for 18 to 20 minutes. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal.
Add more oil to the middle of the pan. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. You can add some turmeric for color if you like.doubled. When they are good and soft. While rolls are baking. Meanwhile. Remove from heat and add mustard and margarine. When it starts to get golden. preheat oven to 400 degrees F (200 degrees C). vanilla extract and salt. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Stir Fry: Sauté onion and green pepper in oil. 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. Bake rolls in preheated oven until golden brown. about 15 minutes. When it looks like you could eat it. crumbled tofu (don't use silken. then add your drained. Heat on Med until thick and bubbly. mix in the peppers and onion and keep frying. beat together cream cheese. 1/4 cup butter. Sauté this for another couple of minutes. move them to the sides of the pan and form an empty circle in the middle for your tofu. Set aside.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots
. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. confectioners' sugar. Spread frosting on warm rolls before serving.com/products/censura. Add water and mix thoroughly. about 30 minutes. use extra firm).
chopped 1/4 cup chopped cilantro. Remove from heat and add mustard and margarine. To make sauce. Add onion. layer 1/2 cheese on bottom of lower crust. cilantro and salsa to sauce. Spoon in veggies and sauce. drained 2 medium onions. 1/2 cup salsa (optional) In medium-large saucepan. Spoon in filling. Mix it up. zucchini. and close it up as best as you can w/ the torn top shell. Add rest of cheese on top of that. till crust is brown and delicious cheese and juice oozes out. 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. chopped 1 can olives. tarragon. Place a tortilla in pan and cover in enchilada sauce. then add spinach on top. nutritional yeast. combine flour. You can add dairy free milk and use veggie bouillon cubes. just keep it till later). Meanwhile. pinto. Cook in microwave or oven till about 3/4 cooked. cumin. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Thaw pie shell and take 1/2 out of the tin. and lower heat. Add slowly either cornstarch or flour till slightly thickened. Bake at 400 for about 45 min. Set aside 1/2 cup of cheese sauce in separate container. add spices. Roll and push to one
. mushrooms. or just about anything. Add cooked veggies and coat them w/sauce. Heat on medium heat until bubbling and thick. olives. salt and garlic powder. heat broth in large kettle. beans. cook chopped veggies (NOT spinach. Add water and mix thoroughly. or whatever you like. Meanwhile. black).A variety of veggies such as green beans.
end of pan. Uncover and bake an additional 20-30 min. use your own judgment. until it is thoroughly heated. stir well. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Place 3 lasagna noodles in bottom of 11x7 baking dish. Add herbed tofu. Bake at 350 until brown. Add olive oil to a large skillet. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. top with spaghetti sauce. sliced
. place over medium-high heat until hot. vegan cream cheese. nutritional yeast at this step. just to make it a little bit more cheesy!). set aside. 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. repeat process until all noodles are used up.
Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Continue until all tortillas filled. and lemon juice.. Add parsley and garlic. Usually lasagna takes about 45 minutes to cook thoroughly. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam.. simmer uncovered for 5 min. spread carrot mixture over top. keep warm. 30-45 minutes. Remove from heat. Cover and bake 15 min. herbed tofu 8 oz. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. sauté for 1 minute. vegan cream cheese 2 Tbsp... Add carrots and veggie broth. at 375 degrees. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Stir in nutmeg (possibly you could add some about 1/4 C.
be careful not to burn. Allow pan to cool. Pour the mixture into a lightly oiled. 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. seeded and minced. covered. Reduce heat to low and simmer. 1 1/2-quart baking casserole.• 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. or until the top is golden brown and bubbly. pink. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. salt and sugar. In a mixing bowl. Add the onion and sauté over low heat until lightly browned. or black beans. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Just as the garlic begins to turn brown. combine the onion with the rice and all the remaining ingredients. about 20 minutes. Stir together thoroughly. preferably organic • 1 to 2 fresh jalapeño peppers.
TORTILLA CASSEROLE One 16-ounce can pinto. remove pan from heat. and add tomatoes. Bake for 35 minutes. water. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies
. Cook over medium-high heat and bring to a boil. wine. Heat the oil in a small skillet. Remove from heat and stir in basil. 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.
2 cups frozen corn kernels. Mix thoroughly. 2-quart casserole dish and layer as follows: 4 tortillas. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. half of the cheese. and then return them to the pot. spelt.) • 1 tablespoon light olive oil • 3 medium celery stalks. Add the celery dice and sauté over medium heat for 3 to 4 minutes. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Bring water to a boil in a large pot. according to package directions. Bake the casserole for 12 to 15 minutes. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping
Preheat the oven to 350 degrees. Let stand for a minute or two. and then add the baked tofu and
. drain them. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. then remove from the heat. overlapping one another. or until the cheese is bubbly. Pass around salsa to top each serving
MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. When the noodles are done. half of the bean mixture. stirring constantly. Add the noodles and cook until just tender. Add the mushrooms and continue to sauté until the mushrooms are wilted. Simmer gently until the sauce has thickened. Slowly pour into the saucepan. then cut into squares to serve. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. etc. heat the margarine or oil in a medium-sized saucepan. finely diced • 2 to 3 scallions. Lightly oil a wide. In the meantime. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Repeat the layers. Combine the first 7 ingredients in a mixing bowl. cheddar. Pour in the sauce. thawed 2 scallions.
diced and sprinkled with vinaigrette
. drained • Cured olives. burrito.
TORTILLA FIESTA • Flour tortillas. Top generously with wheat germ.
Cook some quick brown rice according to package directions. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. warm the refried beans in a saucepan with a little water to loosen. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice.
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 soft taco-size. large shallow casserole dish. cooked with a vegetable bouillon cube. black olives. Allow to cool for 5 minutes. soy yogurt. black or green • Fresh mozzarella balls or very fresh tofu. or until the top is golden brown and beginning to get crusty. Bake for 30 to 35 minutes. Place everything on the table.scallions and season to taste with salt and pepper. warmed or taco shells. Transfer the mixture to an oiled. and then cut into squares to serve. letting everyone make their own burritos or tacos with any or all of the ingredients listed above.
thawed and drained • 1/4 cup organic low-fat milk • 1 scallion.
SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. or rice cream cheese
. Scoop out the inside of each potato half. leaving a sturdy shell. Stuff the mixture back into the potato shells. Stir in the pasta sauce (and if you've used dry pasta. prepare a platter or two of antipasto and slice the bread. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. drain it and return it to the pot. and serve. Add the remaining ingredients and stir well to combine. Heat as needed in the microwave or in a preheated 400-degree oven. Pass around the Parmesan cheese for topping the pasta.
MUSHROOM-STUFFED POTATOES. Warm up as needed. soy. When the pasta is done. green part only. • 4 large baking potatoes • 1/4 cup organic dairy. thinly sliced • 1/2 cup finely crumbled feta cheese
Bake or microwave the potatoes until done but still firm. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around.• 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. cut each in half lengthwise. about 1/4 inch thick all around. the diced tomatoes). While bringing a large pot of water to a boil and cooking the pasta.
When cool enough to handle. Scoop out the inside of each potato half. Add the remaining ingredients and stir well to combine. 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. and cook until they are done to your liking. Stir in the cream cheese. or rice milk • 2 cups finely chopped broccoli florets. cut each in half lengthwise. stirring occasionally. Stuff the mixture back into the potato shells. Heat the oil in a medium skillet. leaving a sturdy shell. sliced • Salt and freshly ground pepper to taste
Bake or microwave the potatoes until done but still firm. leaving a sturdy shell. Add the onion and sauté over medium heat until golden. about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Heat as needed in the microwave or in a preheated 400-degree oven. liquid and all. Scoop out the inside of each potato half. about 1/4 inch thick all around. 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. Combine the mushroom mixture. cover. chopped • 8 ounces white or cremini mushrooms. and serve. Season with salt and pepper and stir well to combine. cut each in half lengthwise. Add the mushrooms. and serve. Stuff the mixture back into the potato shells. When cool enough to handle.• 1 tablespoon light olive oil • 1 large onion. Heat as needed in the microwave or in a preheated 400-degree oven. with the mashed potato in the mixing bowl.
BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar
. soy milk.
stirring often. maple syrup.
CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. If using shiitakes. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. remove and discard the stems. thinly sliced Preheat the oven to 350 degrees. Stir in the maple syrup. any variety (portabello. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Combine the mushrooms with the teriyaki mixture and stir together. until the chocolate chips have melted. oyster. baby bella. cover the top of the pie with thin banana slices arranged in concentric. and stir. about 4 to 5 minutes. Transfer to a small saucepan and add the chocolate chips. Allow to cool completely. slightly overlapping circles. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). shiitake. Remove from the broiler and transfer to a serving container.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Just before serving. or brown rice syrup • 16 ounces fresh organic mushrooms. Combine the first 4 ingredients in a mixing bowl and stir together. preferably two. Cook over medium-low heat.• 1 tablespoon honey. or a combination) Preheat broiler (unless using a toaster oven). then refrigerate for at least an hour. cremini.
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
. Puree the tofu in a food processor or blender until completely smooth. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. or to taste • One 9-inch graham cracker crust • 2 medium bananas. or until the top of the pudding feels fairly firm to the touch. Broil until the mushrooms begin turning dark and are touched by charred spots. Broil in the oven or a toaster oven for 4 minutes. Wipe the mushrooms clean. then cut into wedges to serve.
Bake for 10 to 12 minutes. preferably cane juice sweetened • 1/2 cup chopped walnuts. or until the bottoms are just lightly browned. Stir together until the wet and dry ingredients are completely mixed.• 1/2 cup natural style peanut butter. Bake for 25 to 30 minutes or until golden on top. then cut into squares or wedges to serve. optional Preheat the oven to 350 degrees. and a knife inserted into the center comes out with chocolate. and peanut butter in another bowl and whisk together until smooth. Combine the applesauce. baking powder. Allow to cool to room temperature or just warm. but no batter. Combine the flour. Let stand for a minute or two. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Stir in the chocolate chips and optional walnuts. Stir in the chocolate chips and optional peanuts. 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. Make a well in the center of the dry ingredients and add the applesauce and oil. Pour into the flour mixture and stir together until fairly well blended. and salt in a mixing bowl and stir together.
. sugar. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. rice milk. then use a whisk until the mixture is smooth. optional Preheat the oven to 350 degrees. Pour into a lightly oiled 9-inch round or square cake pan.
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. then carefully remove with a spatula to plates to cool.
mixing quickly and lightly with a pastry knife. Bake it in a preheated 350°F oven for 10 minutes. Remove the tart from the oven. and salt and pepper into the egg mixture. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. the more water you use. Stir the sliced asparagus. the tougher your crust will be. or to taste Crust: In a medium sized bowl. Filling: In a medium-sized bowl. combine the flour and salt. Cut in the butter and shortening. Prick it all over with a fork.
. a mixer or your fingers until the mixture is crumbly. or until it's set. mushrooms. into 3/4-inch pieces. on the diagonal. Bake the tart in a preheated 350°F oven for about 30 minutes. and add the water. and cool to lukewarm before removing the bottom. egg yolk and vinegar. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Mix until the dough just holds together. Make a well in the center of the pastry. Pour the filling into the crust. Slice six of the asparagus stalks. adding an additional tablespoon of water only if necessary.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Remove it from the oven. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Yield 1 tart. and let cool. 12 servings. Pat the dough into a 10 or 11-inch removable-bottom tart pan. beat together the eggs and milk. oregano and thyme. then stir in the cheese.
Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. sugar and salt in to the saucepan with the vegetables. Bring to a boil. celery carrot and onion. package of frozen ravioli • 8 oz.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. sugar • 1/2 tsp. Lower the flame and simmer for 20 minutes. Cook the ravioli as described on the package. can Italian peeled tomatoes • 1 tsp. salt • 13 oz. Chop eggplant. 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. Place tomatoes in a blender and puree. parsley. whole mozzarella cheese-2 cups shredded. Slightly undercook them. In a large saucepan over a medium heat stir place in the olive oil. pepper and garlic together. In a baking pan place in some of the tomato sauce to cover the bottom. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Place the cooked ravioli in the pan and top with the rest of the sauce. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce
Beat eggs. Serve with a crisp salad. Add the tomatoes. Fry each piece in oil until brown
. eggplant. hot and golden. cheese. celery onion and carrot. Cover and cook for 10 minutes. The cheese should be bubbly. until tender.
shallots and tomatoes to pan and cook until reduced to 1/2 cup. Take remaining 1/4 cup cream and toss with pasta. stir to combine. stirring occasionally to keep vegetables from sticking. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. zucchini. coarsely chopped • 4 large tomatoes. Add peppers. Add garlic and onions and cook. about 8-10 min. or until eggplant is tender but not too soft.5 ounces each) diced tomatoes • 3 to 4 small zucchini. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Add eggplant. cubed • 2 green bell peppers.on both sides. Add 3/4 cup of the cream and boil until slightly thickened. stir until coated with oil. Cover and cook for 10 minutes. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly.
. heat olive oil over medium heat. Drain on paper towel and then place them in a baking pan with sauce on the bottom. about 2 min. coarsely chopped. quartered and thinly sliced • 1 small eggplant. until softened. Spoon sauce over pasta and top with parmesan
Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. crushed and minced • 1 large onion. Cover and cook over low heat about 15 minutes. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. 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. and herbs. about 6 to 7 minutes. Add tomatoes. minced • 1 Plum tomatoes. or 2 cans (14. Keep going till run out. stirring often. mix well.
frozen chopped spinach 1/2 lb. crumbles 1 pt.Rigatoni With Tomatoes.) Place tomatoes on baking tray. flour 1/2 tsp salt 1/2 tsp. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. Let it cool down. 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. Bake for 25 minutes at 350 degrees
Spinach Pie 1 10 0z. Season the tomatoes for taste (salt. Mozzarella. Combine oil & lemon juice (for salad dressing. pepper 2 tsp. etc. Bake tomatoes for 45 minutes until wrinkled & shrunken. Cut each tomato in fours. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.
. Let it cool. pkg. cottage cheese 4 eggs 6 tbsp. butter Preheat oven to 350 degrees. Feta Cheese. Boil pasta until al dente. pepper.
Bake an additional 5-8 min or until cheese is melted. Place filled manicotti over sauce. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Let the pie cool for a few minutes. etc.) • 2 tsp garlic. rinse with cold water and let drain. Drain.In another bowl mix together salt. Fill each manicotti with mixture. Pour remaining sauce over manicotti. 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. Thread onto metal or soaked bamboo skewers. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Make sure you spread it evenly. Meanwhile. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Serve with Italian bread or garlic bread sticks
. In medium bowl combine all filling ingredients and mix well. If it comes out clean. To tell if it is done. pepper. heat oven to 400. sprinkle evenly with cheese. Grill or broil until colour shows on vegetables. marjoram. stick a knife or toothpick into the center of the pie. the pie is ready. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Uncover. Then combine the two mixtures into one bowl and stir well. Bake the pie for one hour. Let sit for one half hour. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. about 10-15 minutes. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. flour and eggs.
mustard. grated • 1/4 C onion. 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. peeled & grated • 1 medium carrot. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. cook onion and garlic in oil for 3 minutes. mix well. and mushrooms. bok choy. chopped • 8 oz. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. Add soy sauce. combine ingredients.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. or until they begin to soften. Serve over rice. water chestnuts. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. lightly coated with non-stick cooking spray. chopped • 1 red bell pepper. Continue cooking. thin strips
. vegetable stock. Pour about 1/2 cup batter on hot griddle. bell pepper. water chestnuts. Fry 2-3 minutes on each side or until golden brown. sliced diagonally • 2 c baby bok choy. until vegetables are crisp-tender. stirring frequently. shiitake mushroom caps thinly sliced • 1 med. celery. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. about 5 minutes.
and vinegar. stirring occasionally. stirring occasionally. Add the carrots. Transfer the eggs from the skillet to a small bowl and break them into small curds. Sprinkle with peanutes or cashews. Drain noodles. cook 1 minute. simmer until vegetables are crisp-tender. Place a wok over medium-high heat. 3 to 5 minutes. 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. if desired. Stir in the rice and stir-fry 1 minute. heat oil in large deep skillet or wok over medium heat. cook 3 minutes. lightly beaten 1 carrot. When it begins to smoke. bell pepper and bok choy. Drain and rinse in cold water. Add the carrot and boil 1 minute. Add sesame oil. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Add broth and sugar snap peas. red pepper. Bring 1 quart of water to a boil in a small saucepan. Mix to blend well and set aside. Set aside. When it begins to smoke. 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. Stir until the eggs are firm but moist. Add ginger and garlic. add 2 tablespoons of peanut oil and the lightly beaten eggs. Stir-fry 1 minute. add to skillet with vegetables. in 1/2" cubes 1 red bell pepper. and peas. about 5 minutes. Drain again and reserve. celery. tossing well.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. cook 30 seconds. Pour in the sauce and cook until the rice is heated through. add the remaining 1/4 cup of peanut oil and the garlic. stirring frequently. Add mushrooms. Place a small skillet over medium heat. Meanwhile. Add tamari or soy sauce. Stir briefly. Serve hot.
6 servings Spinach Stuffed Tomatoes 10 oz. Do not overcook! While the potatoes are being cooked. vinegar. Mix rice. let the salad stand for at least thirty minutes before serving. cook the potatoes in boiling water until tender. 8x8x2 inches. Next. 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. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. Sprinkle with remaining 1/2 cup cheese and the chili powder. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese
. spoon over rice mixture. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. After the potatoes are tender. 1/2 cup of the picante sauce and 1/2 cup of the cheese. drain them and move the potatoes to a mixing bowl. They are done when you can easily stick them with a fork. egg product. drained 1/4 tsp chili powder Heat oven to 350 degrees. leaving the skins on. and rosemary. pkg. Bake uncovered 30-35 minutes or until cheese is melted and bubbly.Potato Salad • 2 lbs med. crumbled feta cheese • 1 sweet red bell pepper. Let stand 5 minutes before serving. with nonstick cooking spray. Mix beans and remaining 1 cup picante sauce. press in bottom of baking dish. mix the oil. After all of the ingredients have been thoroughly (yet gently!) mixed. oregano. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. Spray square baking dish. This dish will keep well in the fridge for up to a week. seeded • 1/2 c chopped green onions • 1/2 c black olives.
Sprinkle with remaining mozzarella and parsley. Put in large bowl. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Slice and hollow out centers of tomatoes. Invert tomatoes shells on paper towels to drain. shredded • 2 Asian pears. parmesan. Add 1/2 cup mozzarella cheese. In another large bowl mix cabbage. Let stand for 20 minutes.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. Preheat oven to 350 degrees. Chop pulp finely and add to spinach. Serve salad in a large bowl. drain well and squeeze dry. green onion and red pepper. Asian pears. This salad goes well with grilled meats and fish. garnish with chopped green onion and toasted sesame seeds. sugar. salt & pepper to spinach mixture and blend well. honey. soy sauce. onion. Asian Slaw • 1 head of Napa Cabbage. Toss the cabbage mixture with the vinaigrette. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. carrot. Let stand 5 minutes. Discard seeds. Spoon evenly into tomato shells. cilantro and sesame seeds in a large bowl. 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.
Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese
and pepper. Set off burner and allow cheese to melt into soup. Add chopped white part of green onion. prepared according to package directions Melt butter over high heat until bubbly. Rapidly add vodka. salt.
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.• 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. Bake at 350 degrees 5060 minutes. Prepare pasta (shell or tube pasta suggested). Add red pepper flakes. Simmer for 2 minutes. then add 1 cup of heavy cream and simmer for one minute. Simmer tomatoes with the two cheeses for three minutes. Cook on low heat for 30 minutes. garlic. Add parmesan cheese at the end of cook time.
. heavy cream. (The alcohol burns off but makes tomatoes "come alive". Pour into greased 9x13" pan.
par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Sprinkle with seasoned salt and garlic powder. 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. salt-free lemon/herb seasoning • 1/2 tsp.
Vermont Cheddar Pie • 2-3 cups diced.
Zucchini Soup • 4 medium zucchini. Combine potatoes and 1/4 cup onions. white pepper • Dill weed to taste • 2 pkgs. Garnish pie: make a small circle of 1/4 cup onions in center of pie. 8 oz.
.Mix completely with the sauce and serve immediately. press into pie plate as crust. Combine eggs. sprinkle paprika in a larger circle around parsley flake circle. top with parmesan then cheddar cheeses. milk. pour carefully over cheeses. vegetable broth • 2 onions. quartered and sliced • 2 cans of 15 oz. cream cheese • Chopped fresh chives or edible flowers for garnish. chopped • 1 tsp. Bake at 350 for 1 hour. sprinkle parsley flakes in a larger circle around the onions. Carefully put a layer of spinach and crumbled feta cheese into the crust.
New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. approximately 20 to 30 minutes. After beans have been cooking for approximately 2 hours. Add all other ingredients. then cover and reduce to a low heat and simmer. except seasoning meat. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice
. until smooth. Bring to a rolling boil.
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). Now add chopped green onions and additional season salt if desired. Cook for approximately one more hour. Serve hot over warm. 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. onions. white rice. Chill over night or until very cold. Garnish with chopped chives or fresh flowers. add zucchini.In a saucepan. Then blend in zucchini mixture. Blend the cream cheese in blender until smooth. pepper and dill weed to taste. add remaining liquid. a portion at a time. or until beans are very soft and a red gravy is produced. chicken broth. Add to a large pot and cover beans with water until water is two inches above bean line. Add season salt and continue to simmer this combined mixture for another hour. chopped green onions and rice. Cook mixture until soft.
many more recipes out there for vegetarians. This can negatively affect his physical fitness. This ensures an adequate consumption of necessary vitamins and minerals. The athlete who diets and does not exercise loses not only fat but muscle tissue as well.
There are many.500. 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.• 2 tbsp powdered sugar
Mix all ingredients together very well. it helps the body maintain its useful muscle mass. A combination of exercise and diet is the best way to lose unwanted body fat. In response. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. This is just a start for you. Not only does exercise burn calories. Athletes should avoid diets that fail to meet these criteria. and it may also help keep the body's metabolic rate high during dieting. as a result.200 calories. not fat. There is no quick and easy way to improve body composition. Dieting alone can cause the body to believe it is being starved. lightly oiled. women require at least 1. one should eat less and exercise more. since weight lost through these practices is mostly water and lean muscle tissue.
. Be creative and use your imagination. final mixture will be a little lumpy. Losing fat safely takes time and patience. it loses fat at a slower rate. Prepare a medium-hot skillet. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. with the calories distributed over all the daily meals including snacks. it tries to conserve its fat reserves by slowing down its metabolic rate and. In other words. Athletes must consume a minimum number of calories from all the major food groups. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure.
he needs to run or walk 35 miles if pure fat were being burned. especially in large amounts. walking. and mental alertness. swimming. Diet In addition to exercise. most people would need to run or walk over 50 miles to burn one pound of fat. examples include jogging. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. walking. will not make up for poor health and exercise habits. Because there are 3. bicycling. and jumping rope. This section gives basic nutritional guidance for enhancing physical performance. burn little. For an average-sized person. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. Good nutrition is not complicated for those who understand these dietary guidelines. and rowing. which uses lots of oxygen. however. Anaerobic activities. bicycling. fat is seldom the only source of energy used during aerobic exercise. exercise to music. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. In addition. athletes should regularly eat a wide variety of foods fro-m the major food groups. Aerobic exercise. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Exercise alone is not the best way to lose body fat. To be properly nourished. crosscountry skiing.selecting a variety of foods from within
. Aerobic exercise is best for burning fat. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet.500 calories in one pound of fat. swimming. such as sprinting or lifting heavy weights. running or walking one mile burns about 100 calories. As a result. In reality. A good diet alone. good health. fat. stair climbing. rowing. proper nutrition plays a major role in attaining and maintaining total fitness. if any.Fat can only be burned during exercise if oxygen is used. is the best type of activity for burning fat. Instead. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. a mixture of both fats and carbohydrates is used. Aerobic exercises include jogging. cross-country skiing.
Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. as shown in Figure 6-3./lb. the state of energy balance (positive. To estimate the number of calories you use in normal daily activity. By comparing caloric intake with caloric expenditure. Keeping a daily record of all foods eaten and physical activity done is also helpful. A high intake of fats. and a typical. Even snacking between meals can contribute to good nutrition if the right foods are eaten. and 15 if moderately active. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. = 11. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. x 0. that is. especially saturated fats and cholesterol.1 calories/ minute) or about 305 calories/hour. while participating in archery. For example. A well balanced diet provides all the nutrients needed to keep one healthy. results from the clogging of blood vessels in the heart. Similarly. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. balanced.079 cal. You will need still more calories if you are more than moderately active. when the number of calories used equals the number of calories consumed. x 0. progressive disease.034 calories/minute/lb. as shown in Figure 6-4. Another dietary guideline is to consume enough calories to meet one's energy needs. Avoiding an excessive intake of fats is an important fundamental of nutrition. CAD.1 calories per minute (150 lbs. they should eat three meals a day./lb. a 150-pound person would burn 5./min. 150-pound male will burn 11.079 cal. a person will burn 0. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested./min.
. multiply your body weight by 13 if you are sedentary. intensities. Thus. has been associated with high levels of blood cholesterol.034 calories per pound per minute. The result is a rough estimate of the number of calories you need to maintain your present body weight. = 5.85 calories/minute (150 lbs.85) or about 710 calories in one hour. and durations. a person running at 6 miles per hour (MPH) will burn 0. Weight is maintained as long as the body is in energy balance. or negative) can be determined. Good dietary habits help reduce the likelihood of developing CAD. The blood cholesterol level in most Americans is too high. 14 if somewhat active.each group. a slow.
we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. the chief fuel burned is carbohydrates. As a result. can result. Very intense activities use more carbohydrates. and possibly injury. Sweat consists primarily of water with small quantities of minerals like sodium. especially when training in the heat. Foods rich in complex carbohydrates (for example. high-intensity activities. At least 50 percent of the calories in the diet should come from carbohydrates. such as candy. Cool. 'but as the duration increases. because they can lead to low blood sugar levels during exercise. up to 60 minutes before exercising. it is important to eat foods every day that are rich in complex carbohydrates. Concerns for Optimal Physical Performance Carbohydrates. Individual caloric requirements vary. It plays an important role in maintaining normal body temperature. Water is an essential nutrient that is critical to optimal physical performance. plain water is the best drink to use to replace the fluid lost as sweat. The evaporation of sweat helps cool the body during exercise. Examples include weight training and the APFT sit-up and push-up events. sex. We should increase our intake of polyunsaturated fat. Because foods eaten one to three days before an activity provide part of the fuel for that activity. potatoes) are the best sources of energy for active athletes. the contribution from fat gradually increases. are the primary fuel source for muscles during short-term. whole wheat bread. Athletes often fail to drink enough water. Finally. but to no more than 10 percent of our total calories. water lost through sweating must be replaced or poor performance. we should reduce our daily cholesterol intake to 300 milligrams or less. Initially. It is also important to avoid simple sugars. Athletes
. Carbohydrates are the primary fuel source for muscles during shortterm. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. and training sport. pasta. age. rice. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. high-intensity activities. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). In addition. The current national average is 38 percent. The body uses fat to help provide energy for extended activities such as a one-hour run. Repetitive.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. in the form of glycogen (a complex sugar). depending on body size.
. can lead to abdominal cramps. During prolonged periods of exercise (1.
LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. who have a high proportion of lean body mass.0 to 1. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. it is necessary to first understand what cholesterol is. and after exercise to prevent dehydration and help enhance performance. to the total energy requirement of heavy resistance exercises. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. during. Sports drinks. if any. Cholesterol is a fatlike waxy substance and is produced by the liver. drinks that exceed levels of 10 percent carbohydrate. During periods of intense aerobic training. Protein is believed to contribute little. This can improve endurance. these drinks should be used with caution during intense endurance training and other similar activities. are helpful under certain circumstances. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages.5+ hours) at intensities over 50 percent of heart rate reserve.8 grams per kilogram of body weight. Many people believe that body builders need large quantities of protein to promote better muscle growth. During intense training. The primary functions of protein are to build and repair body tissue and to form enzymes. Although cholesterol has purposes and is important to overall health and body function. Weight lifters. and diarrhea. Most people meet this level when about 15 percent of their daily caloric intake comes from protein.5 grams per kilogram of body weight per day). too much cholesterol in the body has damaging effects. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. On the other hand. these beverages can provide a source of carbohydrate for working muscles. Therefore. one's need for protein might be somewhat higher (for example. as do regular soda pops and most fruit juices.should drink water before. 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. 1. nausea. The recommended dietary allowance of protein for adults is 0.
vegetables. and grains you can maintain optimal health as they do not contain cholesterol. Instead. Lipoproteins equip the cholesterol to move around the body. High cholesterol can be avoided! With a nutritious diet. the levels build up and cause damage by clogging your arteries." As with some fats. This puts you at serious risk for disease such as heart and stroke. The two main types of lipoproteins are: High Density Lipoproteins (HDL. You want to ensure that your levels of this cholesterol remain
. educate and provide healthful options. When you eat saturated foods such as dairy. On the other hand when you eat foods such as fruits. This is known as "good" cholesterol. cholesterol cannot be dissolved in the blood. meat and eggs your cholesterol elevates. though. alternative ways to manage your cholesterol without having to rely on medications. In fact. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. This is done simply from reducing cholesterol by 1%. In fact. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. When cholesterol is at a good level it works to build and repair cells. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. molecules called lipoproteins carry cholesterol to and from cells. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. 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. there are several different body functions and several different substances that make up our understanding of "cholesterol. With too much cholesterol in the body. As we progress with "30 days to lower cholesterol" you will learn healthy. The purpose of this ebook is to inform. which is another form of fat. and produces bile acids which are proven to aid in the digestion of fat.) HDL transports cholesterol from cells back to the liver. When the cholesterol level is appropriate. produces hormones such as estrogen and testosterone. it plays a life-giving role in many functions of the body.Cholesterol forms every cell within the body. HDL is either reused or converts to bile acids and disposed.
We will address this issue as we progress in "30 days to lowering cholesterol. and aids to remove LDL from your artery walls. Understanding the Causes of High Cholesterol Besides diet.even when other cholesterol levels are normal . To maintain optimum health. Other factors involved in this risk are age. If you want to see a graphic representation of this. Low Density Lipoproteins (LDL. Eating fast foods and convenience foods results in eating too many fats and salts. smoking. gender and the heritage of the individual." This documentary details the attempts of one man to live on fast foods and little exercise alone. In addition.
. family history of heart disease.may lead to heart problems. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. HDL aids to ensure protection from the risk of heart attack and/or stroke. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. some people require a very aggressive approach which includes cholesterol lowing medication. other causes of high cholesterol are lifestyle. we are setting ourselves up for problems. 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. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. and diabetes mellitus. since having too low levels of HDL . The results on his cholesterol and body health in just 30 days are truly frightening. when we speak of having "cholesterol levels" we mean more than one number. which can raise our bad cholesterol levels. Due to heart risk factors besides diet. HDL consists of more protein than triglycerides or cholesterol.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. gender. consider renting the documentary movie "Supersize Me. Obviously. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. For some.high for optimum heart health.
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. each day will lower cholesterol. It is never too late to start on this path. Exercise does not have to be a large time or money commitment. Your Arteries and Cholesterol The job of your arteries is to pump blood. Women generally have a lower level than men from age 50 to 55. High levels of bad cholesterol may even prevent arteries
. While there is not much that you can do about your age. Too much cholesterol in the blood . Once a woman starts menopause. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. work harder and start earlier in adopting a healthy lifestyle and eating plan. Age and Gender: Cholesterol levels increase with age. the cholesterol level starts to increase. If you have a family history of heart disease and high cholesterol levels. Diet: An important consideration in eating is choosing lower fat. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Use low fat cooking sprays to replace heavy oils whenever possible.prevents arteries from working their best. Just 20 minutes of aerobic exercise. The Dorsal Aorta or the main artery branches out into many smaller arteries. including walking. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Buy cooking oils that are unsaturated.especially bad cholesterol . Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away.
Arteries are constructed of a tough exterior and a soft. and the main reason behind the blocking of arteries is high levels of bad cholesterol. 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
. eating a better diet and getting exercise can help keep you healthy. it is critical then that we keep arteries free of bad cholesterol for optimal health. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. For this reason. Consider: Heart disease is one of the leading killers in North America. In a healthy person. you need to keep your cholesterol levels in a healthy range. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. High cholesterol levels fill arteries with thick substances that prevent your body from working well.or bad cholesterol levels that are elevated but not considered "very bad" . This means that if you want to prevent heart disease. Your heart becomes starved of required blood. If this happens often enough you can suffer a heart attack or a stroke. No matter what your current health. this system works effectively and the blood can carry oxygen and other essentials throughout the body. smooth interior. heart attacks. The inner layer is smooth and allows the blood to flow easily.from functioning at all. The middle layer is elastic and very strong. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. The heart relaxes and produces enough force to push the blood through. the arteries expand and are filled with blood. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. It helps pump the body's blood.can increase your chances of heart disease or stroke. Each are made up of epithelial cells. Even having "borderline" cholesterol levels . As the heart beats. since cholesterol can actually lead to blockages in your arteries. and strokes.
The effects over all will be immediate. As an added benefit. this sort of diet will also make you feel generally healthier and more energetic as well. Being overweight can contribute to cholesterol and to heart ailments. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. Consume less than 200 milligrams of dietary cholesterol each day.
. In fact. If you need assistance seek out a nutritionist or dietician. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. you can take steps to regain your health by following a low cholesterol and low fat diet. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. If you have too high cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Again. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Sea salt is a better option. if you have elevated levels of high cholesterol. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Receive 25_35% or less of your day's total calories from fat. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. In fact. try to lower your saturated fat intake as far as possible.Eating is one of the things that can affect your cholesterol level a great deal. but reducing your intake of all salts is the better choice. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. especially if you have very high cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Limit your sodium intake to 2400 milligrams a day.
You can keep the skin on to seal in the juices so long as you remove the skin before eating. Limit and eat only in moderation if at all: Highly processed foods. which can wreak havoc on your heart health.Refuse foods made with harmful trans fats such as margarine. dry beans. including select cuts of meat. High cholesterol foods include: Organ meats (this includes liver. salami and fatty red meats All foods that are fried. fish. rye. 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. bologna. hot dogs. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. salad dressing and sauces. • Enjoy foods high in soluble fiber. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly.
. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. poultry. sausages. and especially processed meats such as deli meats. These foods include: Oats. eggs and nuts each week.
not to mention the higher rates of obesity . 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. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . choose leaner cuts. To put it simply. white meat. those nations that eat more fruits. If you have always felt deprived while following low-fat diets in the past. Increasing your intake of fresh (not canned. but some fruits and vegetables have been linked to lowering cholesterol in patients. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. In fact.that North Americans face. Even the leanest cuts of meat.and have lower cholesterol levels as a whole. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. With vegetables and fruits. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. When most of us think of "veggies" we think only of a few. You can only eat small portions of animal products before you have to worry about cholesterol content. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. 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. chicken. you can avoid this in the future simply by eating more fresh fruits and vegetables. fish. you do not have to worry as much about eating too many fruits and vegetables. 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. and grains are healthier . and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Consider all the vegetables you may not have tried yet (please note that this list is not
. there is no such worry. Select fish such as cod that has less saturated fat than even chicken or other meats. not poached. While you do not want to overeat. and cuts that have less white "marbleized" texture. vegetables. As an added bonus.When selecting meat.
there are too many vegetables to list here . soy beans. These may include snow peas. borlotti 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. broad beans. not just the seeds. 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. many which you likely have not tried before. kidney beans.complete . red beans. lima beans to azuki beans. chickpeas. there are many delicious brands of peas. sugar snap peas. mung beans. and many others) Bean sprouts Lentils Peas (again. runner beans. from black beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan
. green peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. green beans. navy beans.
Mantet. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Empire. There are many types of mushrooms. orange. yellow and red peppers. from the common to the exotic. not just their size. red potatoes. Cortland. Arlet. Mcintosh. from butternut to acorn to pumpkins and gourds.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. 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. Fuji. some quite rare. you will be stunned by the range of lettuces out there. Honey Crisp. Empress. Try the following varieties: Akane. 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.
. and others. Blushing Golden. Centennial Crab. Braeburn. Jonagold. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Gala. 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. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. it is a fungus. Mutsu. Kandil Sinap. Liberty. Chieftain.
Lapins. Monmorency cherries. blueberries. Unize Plum. there are dewberries. Wilson Juicy. Red Secor. elderberries. and sweet cherries such as Black Russians. Red Haven. Canteloupe. and others) Persimmons Pineapples Plums (including Mt. currants. sea grapes. barberries. Patricia. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Starking Delicious Plum. and others) Clementines Dates Figs Grapefruits Grapes (there are many. Baby Bananas. cloudberries. among others) Pears (including Asian pears. Chinooks. nannyberries. Russet. Red bananas. boysenberries. and Sensation Dwarf Peach. loganberries. Dietz. Royal Plum. Hedelfingers. Honeydew. Canary. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices
. Yataka. Starr. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. wineberries. lingonberries. bearberries. cranberries. Cassava. Stanley Prune_Plum. many kinds. Red Astrachan. Virginia Gold. bilberries. Yellow Transparent. and others) Cherries (from sour cherries. and others) Berries (besides the usual strawberries and raspberries. Bartlett. Watermelon. Opal. Beirschmidt. Reliance. huckleberries. Apple Bananas.Northern Spy. Baking Bananas. gooseberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. crowberries. Empress Prune_Plum.
most of us have tried only a small fraction of the fruits and vegetables that are out there. Read about new varieties of fruits and vegetables and try them as well. convenience. Your taste buds and your cholesterol level will thank you for it. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. you will naturally choose foods that are good for you and for your heart. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. If you want to lower your cholesterol over the next 30 days. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol.it is only a way to get you started in discovering new fruits and vegetables.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. Look back over the list of fruits and vegetables . what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. of course. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. and sugar. avoid all fast-food. Cooking and Cholesterol If you want to lower your cholesterol. The fact is. you will want to cook your own meals more often. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. The secret to low-fat eating is to make eating the right foods as attractive as possible. are notorious for offering poor nutrition and plenty of fat.
. and prepackaged meals. Print the list and circle all the fruits and vegetables you have not tried. find a variety of fresh fruits and vegetables you have not tried and try them. use this list of fruits and vegetables. Realize that these lists of fruits and vegetables is far from complete . When you have many types of healthy and delicious foods to choose from. Over the next 30 days.treat it like a checklist of the food adventures you could have with food. salt. Convenience foods. every week. In fact. Make it a mission to buy some fresh fruits and vegetables you have not tried. 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.
a salad and sandwich take less time to put together than it takes to phone the pizza parlor. You can also create a very low fat salad dressing by combining half an avocado with some herbs
. zucchini.the very freshest you can. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Not only is this healthier for you. 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 a mashed avocado or salt-free salsa as the "dressing" on your sandwich. cucumbers. and drizzle the salad with olive oil and lemon juice. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Don't overlook cookbooks that feature Chinese.This isn't hard to do. switch ingredients to healthier alternatives. Wrap some veggies in a tortilla. Vegan.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. If you have recipes you cannot part with. Use good olive oil instead of butter.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Simply chop up some favorite salad greens (mescalin mix. tomatoes. Buy some fresh herbs. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Japanese. you can easily create a salad that is enticing. Raw food. and Indian recipes. Cooking to lower your cholesterol is not very hard. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Choose fresh ingredients . even if you are lost in the kitchen. cut more veggies into a salad. herbs) and garnish with a few nuts. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. If you must use salt. use only a pinch of the best sea salt you are able to buy. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Use these to add flavor to your cooking rather than relying on salt. carrots. 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 many recipe books at your local library .
use lean and skinless chicken or other poultry. Sandwiches: Sandwiches are quite easy to make.and lemon juice. Add your favorite fresh herbs (basil is a good choice) and combine. Experiment with different fruit combinations to find different tastes. Combine until blended. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. This makes an excellent and very healthy snack. whole milk products such as chesses. It can also be a great quick breakfast on days when you are in a rush. and lemons can make a beautiful and attractive salad that is very low fat. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Shred your favorite vegetables or cut them into very small pieces. bacon bits. and other high-fat foods in your salads. Instead. berries. Pastas: There are a number of pastas available. Avoid highly processed deli and sandwich meats. from fresh pasta or dried pasta to vegetable pastas and rice pastas. but some combination of this recipe can give you a tasty meal with less fat. Instead of fats or mayonnaise on your sandwiches .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. Add the pasta and toss until the vegetables are the desired consistency. Many prepared pasta dishes use plenty of salt or cream-based sauces. 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. 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. All can be made into delicious and heart-friendly meals in minutes. If you do want to add meat to your salad. If you are craving desserts. opt for skinless poultry. This can be a very tasty combination and is still quite healthy for you. If you are using apples or other fruits that tend to "brown" in your salad. You can make similar meals with rice or even low-fat tofu. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Simply cook the pasta in a pot. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. eggs. Fruit Salads: Chopping up some of your favorite fruits.
. Avoid croutons.
wafers. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . and hydrogenated fats).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. Lean meat dishes: When you have chosen your lean cuts of meat. and salt that you can. If you absolutely crave a dessert or snack. If this does not work. these products still do often contain sodium. skim. and sugars. calories. take care to read the labels on these snacks and choose the brands with the least sugar. Choose only lean meats.simply place the fish on the cedar. 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. fish. Also. and poultry rather than red meats. fat. At many fish shops. try to stave off the craving with fresh fruit. However. Consume fat free. you can make these foods even healthier by reducing the amount of fat you use in preparing them. For example. though. occasionally eating low-fat desserts and snacks such as angel food cake. you can get planks of cedar that are perfect for baking or grilling fish . so overindulging in these will certainly not allow you to keep your heart healthy. and cholesterol
. 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. low-fat yogurt. calories. plenty of calories and some fats. Enjoy white meats. Jello. puddings made with low-fat milk that make lower-fat alternatives.many are very high in sodium. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. fig and fruit bars. animal or graham crackers. 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. polyunsaturated. fruit sherbert. cover with lemon juice and possibly herbs and grill or bake until done.
you may nit get the same strong images in your head. You learned to like some foods as a child. juicy burger with all the toppings. Traditionally. If you cannot find fresh produce out of season. Although we may know which foods we should be turning to and which lifestyle changes we need to make. 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.Choose fresh rather than processed. they were for less-than. 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. adopting a very low-fat diet and healthier lifestyle is often challenging. 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 . Think of the last ten food advertisements you have seen. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. but you have also learned to associate certain foods with certain ideas and ideals . though. However.even when those foods are processed and contribute directly to higher cholesterol. less than healthy foods have needed advertising. there is a huge market for convenience and "junk"
. Today. Odds are. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. Face it. simply because salads and vegetables are advertised a lot less. pickled or tinned foods. because they were not needed. When you think of a salad. try frozen foods that have no sauces or other ingredients added.healthy processed foods. you likely picture the hamburger you see in advertisements . most of us have been taught which foods are healthy and low in fat and which are less than good for us.a large. When you picture a hamburger. It sounds crazy. we don't always do what is right. 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. especially if we have followed less than ideal eating and life patterns for some time.and likely this has been the doing of advertisers. spiced. prepared.
After all. avoid the television for a while and watch your cravings for fatty foods decrease. Advertisers do an incredible job at making foods attractive. Is it any wonder that restaurant meals . Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. compare the amount of shelf space given to convenience foods. If this describes you. but many times these foods are less than great for your cholesterol level. so that customers are more likely to walk away feeling happy and satisfied with their meal. This is no mistake. 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. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. 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.foods.they add ambience to make the meals more attractive and appealing. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Often. When you visit your local grocery store. 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. sugary foods. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. and sodas to the amount of space given to the produce section. they are placed at eye level. Add some music or candles to your dinner.
. though. 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. and lower your cholesterol over the next 30 days as well. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Advertisers are trying to make their products appealing. There is no reason why your heart health should suffer because some advertiser is good at their job.even those that are fatty and terrible for your cholesterol . Odds are. In fact. In too many grocery stores. they come in brightly designed packages that grab the eye. much as restaurants do. junk foods. Most people see the majority of food advertisements on television. 2) Make good-for-you foods appealing. Take a look at those high-fat and cholesterol-high foods.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.
and disgusting. cold. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Ask your friends and family for their dining-out horror stories. imagine them in the worst possible light . Try to do the same thing as advertisers . You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. 4) Use a little negative advertising. You can use the same technique to make good-for-you low-fat foods seem appealing. As soon as you are aware that you are craving the foods.
." This is not likely to make you crave these foods especially since you are always hearing great adjectives . and other foods you are trying to avoid during the next 30 days. Whenever you find yourself craving foods that are high in fat or sodium. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. recall the times you have had terrible fast food or convenience food meals.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.when buying food that is good for you. 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. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. For example. 3) Describe foods in a way that makes them appealing to you. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. fast foods. congealed. This will make bad-for-your heart foods seem far less attractive.For the next 30 days. try to find ways to make these foods less appealing. Advertising works by staying with you.as mushy. you will find it much easier to stick to a low-fat diet .such as "delicious" and "juicy" described about fatty foods.without feeling cheated or deprived. 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. greasy. If you find that you crave convenience foods. watch out for negative words. use a little negative advertising.
you are more likely to turn to them when you are feeling hungry. no-stick cooking ware. When you make your meals yourself.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. healthy foods over the next 30 days . fried foods. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. Hang up some nice curtains or at least get rid of the clutter. and other temptations around. but prevent fruit flies. you can easily reduce how much fats and sodium goes into each meal. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. try to find ways to make cooking in your kitchen more appealing. If you have a deep-fryer. If you keep cookies. you should eat in and eat foods you have prepared yourself almost all the time. If these things are not in your home. 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. If your kitchen is an enticing place to cook. wok. a rice steamer. you are more likely to reach for them when you are hungry. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. if you can. Invest in parchment paper. or menus from take-out places and restaurants. as you work to lower your cholesterol. give it away. you are more likely to cook at home rather than being tempted to eat out. you are far less likely to be tempted by them.and for life! . Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. 3) Eat in. go through your home and get rid of the foods that you should be eliminating or cutting back on. Also get rid of any fliers. While you are cleaning out your kitchen. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. advertisements. For the next 30 days. Replace your foods with lowerfat or healthier alternatives. 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.
. 2) Make your kitchen a heart-healthy place. That way you are far more likely to reach for low-fat. 2) Give them away to a friend or food bank. If you make healthy foods more attractive and visible.and are less likely to cheat on your new eating plan. 4) Get lots of appealing heart-healthy foods into your kitchen. You do not have to invest a lot of money for this.
coffee shops. This is especially a problem since we so often equate social times with eating . 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. Over the next 30 days. it can be too daunting to come up with a menu and then cook a meal from scratch. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. For many of us. on hiking trails. but we often leave eating to chance. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. This can make heart-healthy eating more difficult. Whether you get help from a roommate. Getting started on a low-fat diet to lower your cholesterol is often not the hard part.listen to music or watch a movie on a portable DVD player as you cook. make it a habit to meet friends at places that don't have food as a major entertainment. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. If you can't find someone to help you. so that there is no excuse to turn to convenience food. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge.
. If you have very high cholesterol. Or. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. and pubs or we have movie nights that include take-out pizza. 8) Socialize without food. 9) Get motivated. The hard part is staying motivated to keep the diet plan up for weeks. or spouse. fear is a great motivator. 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. and have the opportunity to spend time with others who are concerned about heart health. then find some way to make cooking time more fun . once you learn to cook healthy and delicious meals. or in your home rather than in restaurants or cafes that feature rich foods. Find ways to get yourself motivated to eat well for life. 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. Most of us plan our days and our finances. child. After a long day at work. Many of us take in excess calories and fats when we eat out with others. Plus.we meet friends at restaurants.5) Consider taking a heart-healthy cooking class. cooking with someone else tends to be more fun. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. You will learn many recipes and cooking tips for heart-healthy eating. 7) Get help in the kitchen. Meet friends at the gym.
Whether it is general stress. Keep low-fat yogurt and other low fat foods around for fast snacking.no larger than a pack of cards. Sometimes. If counting fat grams. 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. Sound too simple? Not at all." 11) Make heart-healthy food more interesting. list ways you can avoid the situation or at least make better choices when you are faced with it. then you may need to find a different route home. this is very simple. 13) Make cholesterol-friendly eating easier. On a paper. If you can make low-fat alternatives easier to reach for than fast food. vegetables. Post your list in your planner or other visible place so that you will see it. 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. fiber. or meetings with your boss. salads. types of fat. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. sadness boredom. list the times you are more likely to want to eat. The portion size of grain should be smaller and the portion size of animal proteins (meats. and beside each item.10) Make heart-healthy food more convenient. If Tuesday work meetings leave you reaching for cookies in your office desk. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. high-sodium "fast foods. sodium. and you will reach for these foods rather than turning to high-fat. Luckily. simply make sure that most of your plate is taken up by fresh fruits and vegetables. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. and cholesterol in each of your foods is causing you stress. 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. Make sure that you eat different fruits and vegetables
. 12) Figure out your eating dangers and find ways to overcome them. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. fruits. milk products) should be smaller still . Most of us have specific emotions and events that may make us turn to comfort food. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. When you prepare a meal. and other healthy meals easier.
do your cooking with the olive oil. egg yolks. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Use olive oil as your main source of fat and refuse other dressings or sauces . and convenience or restaurant meals entirely. as well as concentrates. or easily digested by all. botanicals. but it will go a long way towards ensuring that you don't give into the cravings. all of which are easily accessible to athletes. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. this may not be enough. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. this simple formula will be a snap to follow and will actually lower your cholesterol. full-fat dairy products. Eating a variety of foods on a regular basis is the most important step toward this goal. amino acids. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Variety is still important because bars and powders are not always low fat. and extracts of these substances.each day so that you get a variety. If you are on a very strict low-cholesterol diet. This will not make your cravings for less-than-healthy meals go away. or give you more energy. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. herbs. metabolites. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Eliminate foods such as organ meats. If you are considering supplements. inexpensive. minerals. There is no one magic pill or powder that you can take that will make you stronger. but for most people interested in lowering their cholesterol. you must weight the purported benefits against the potential risks
. Supplements include vitamins. Supplement product labels must include the words "dietary supplement". constituents. Over the next 30 days. lower your cholesterol by making sure that reaching for lowfat. 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. skinnier. Nor are supplements a substitute for regular exercise. There are thousands of supplements on the market.
(and cost) before deciding to use any product. How do you know how much to take? That's a trickier question. Don't assume that any information that you find is reliable. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. But. Giving your body the nutrients that it needs to make it through the day is essential to your well being. 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. Another source for information is the web. quality is essential to success here. 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. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. what do you take? First off. Therefore. For example. start by finding a health food store or a vitamin supplier. While a diet that's full of nutrient rich food should not be replaced. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. There are two routes to take. These individuals can also help provide you with the information you need regarding improving your conditions. First off. Quality is very important if you want to see benefits from supplementation. If a product makes claims that sound too good to be true. it sometimes needs additional supplementation to take it to the best level it can be at. First. you are probably still missing out. If you have heart problems. find out what type of supplements you can take for your individual needs and problems. Information is key. even if you think that you can do this through the foods that you eat. In addition to this. if you have a need to lose weight. make sure that you have a reliable source. find a good quality multi vitamin and take that as directed. 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!
. But. look for supplements that can offer weight loss benefits. the claims probably are too good to be true. problems with gaining weight or other conditions. Again.
the bonds in the ATP molecule are split. turning it back to ATP. Some of which perhaps are not particularly useful. I have been using multivitamin supplements and vitamin B supplements for 20 years. yielding ADP (adenosine-diphosphate). Creatine is the most popular and commonly used sports supplement available today. 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). Creatine is a natural constituent of meat. This phosphate portion bonds to the ADP. or adenosine triphosphate.There are thousands of different supplements on on the market.
. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. Once CP stores within the cell are depleted. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Creatine is manufactured naturally in the body from the amino acids glycine. including both elite athletes and untrained individuals. This process takes place in the kidneys. There are several though that are very useful. the body must use other methods to replenish ATP. The energy released by breaking this bond powers the contraction of the muscle. is through CP. without oxygen. the cell can no longer contract. mainly found in red meat. Another important supplement is whey protein. For the majority of the population. When a muscle is required to contract. Creatine is used for the resynthesis of ATP. and pancreas. When ATP is depleted within the cell. Creatine phosphate is "split" to yield the phosphate portion of the molecule. and replaces that amount through dietary intake and fabrication within the body. and methionine. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. There are several methods by which the body rebuilds ATP. Creatine works by increasing the water volume within your muscle cells. 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. liver. arginine. The fastest method. There are many different varieties of whey protein. The typical male adult processes 2 grams of creatine per day. is the "power" that drives muscular energetics.
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 can also calculate creatine dosage according to body weight and mass. So if you weight 200 pounds. the dosage is 20 grams a day for five to seven days.03.3 grams of creatine per kilogram of body weight. There are two way to decide what dosage of creatine you should take. Creatine is also thought to increase the body's aerobic abilities. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. In other words. so you would require 2. 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. the formula would look like this: 1 lb divided by 2. Creatine is safe for most everyone to take with the exception of people with renal issues. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. Follow along closely. you should be consuming . The periods are brief because the ability of a cell to store CP is limited.7 grams in the maintenance phase. this could get confusing! Not really. allowing further capacity to regenerate ATP. It can also delay fatigue during repeated workouts. Many people like to take their creatine in a shake as it most often comes in the form of powder. therefore the body will quickly move to other methods of replenishing ATP. you must use your creatine regularly instead of sporadically for it to be effective. However. though. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.3 = 27 grams of creatine per day After the loading phase. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced.Supplementation with creatine increases Cr and CP within the muscle. it's recommended that you stick to 5 grams per day. In the "loading phase" which is where you begin adding creatine to your diet. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. After that. Experts say in the "loading phase". Glutamine
. your weight is multiplied by .2 kg multiplied by . Essentially.
glutamine reserves are depleted and must be replenished through supplementation. increasing protein through weight gainers or protein powders is necessary. If you have too little glutamine in your system. during times of stress. Protein has been shown to have the best effects on the body when combined with carbohydrates. You have to have a positive nitrogen balance in order to gain muscle mass. Research shows levels of supplementation from 2 to 40 grams daily. It is the single most important nutrient in a body building regimen.Another popular supplement among body builders is glutamine. This includes stress that the body is under during periods of exercise. Much of your protein will come from your diet. If you want to build a ripped body. This two to three gram dosage used post workout builds protein. brain. so you'll want to take it with milk or in a shake. The typical American diet provides 3. Glutamine is a nonessential amino acid that is produced naturally by the body. and speed up growth hormone production. Again.
. However. promote healing.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Glutamine is also thought to prevent sickness. it usually comes in powder form. Two to three grams has been found to help symptoms of queasiness. liver. Of course. Sixty percent of glutamine is found in the skeletal muscles. repairs and builds muscle and can induce levels of growth hormone found in the body. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. you'll need both creatine and glutamine alike. our body can produce more than enough. and stomach tissues. The remainder is in the lung. Over 60% of our amino acids come in the form of glutamine. it can result in muscle loss. Under normal conditions. Many people are choosing to supplement daily due to the long growing list of benefits. Protein The importance of protein to a body builder is a no-brainer. prevent sore muscles. but if you really want to grow your body mass. Protein is what makes up and maintains most of the stuff in our bodies.
The best type of protein supplement on the market is whey protein because it is the highest yield. and will dissipate shortly after you complete your workout. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. Whey is the best investment because of its capacity as a postworkout recovery supplement. Nitric Oxide. Nitric Oxide is present for a brief moment. As with creatine. and should be taken in the manufacturer's recommended dosage. when a muscle contracts and blood vessels dilate. so you can take it in a shake just like with other powdered supplements. a key molecule manufactured by the body. The release of nitric oxide creates surges of blood flow. the best time to take your protein supplement is post-workout. oxygen transport. Nitric oxide also comes in powder form as well. It also signals muscle growth. If not. When on low-carb diets whey can function as an alternate source of energy. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. which is the muscle pump we are familiar with. Nitric oxide promotes extended ability to life weights. It often comes in pill form. So whey is the best protein. ice cream. Whey protein is the only choice when on a diet however. and increases strength along with stamina. It also supplies the most amino acids that bodybuilders use. Many body builders take nitric oxide for a variety of reasons. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. speeds recovery. 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. and olive oil. which in turn leads to increased blood flow. causes vasodilation (an expansion of the internal diameter of blood vessels). delivery of nutrients to skeletal muscle and a reduction in blood pressure. especially on a diet. You can also add in some fruit for flavor. Its unfortunate high cost however makes me advise you to use it sparingly. low-fat milk. sparing hard-earned muscle protein and glutamine stores within the body.
. As we said before. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. Unfortunately this pump is only temporary. Combine the powder with some eggs. it's good to combine your protein with some form of carbohydrate for maximum results.
Both of these substances are highly controversial.
. All steroids eventually change to estrogen which causes feminization in men. especially if you use them together synergistically. general energy and well-being. you can take. They also enhance performance making a person stronger and extending their stamina. and other serious diseases. Using the supplements mentioned you'll see some results quickly. They can cause serious liver damage and even lead to liver failure. They are used in treating a variety of health problems including AIDS. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state.
Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. However. so it's good for your brain. That causes an enlargement of the breasts along with an increase in fatty deposits. cancer. which is known as stacking . Steroids increase testosterone production which can lead to overly aggressive behavior.There are many other supplements. steroids have some serious health implications when taken for reasons other than therapeutic. but they are used by body builders all over the world. But those are the only ones I prefer to take apart from ginko biloba. and low sperm count. Steroids do have some advantages. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. and in many places. However. They help the body fight the ill effects of these diseases and promote healing. they are illegal. 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. a decrease in libido. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. Ginko is great for circulation. complexion.
They can be dangerous. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. but many body builders take them to basically tell their muscles to get bigger. Following is a list of recuperation techniques and a description of them. Even using various methods to help your body recover. They are naturally produced by the body. They can make you bigger quicker. though. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. Body building has long been thought of as a man's sport. A Healthy Emotional Life As you can assume. It controls the way that you perform each action. You will still need to take time to rest though.
MENTAL TRAINING Mind Fitness. it still takes time. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. but more and more women are getting interested in it as well. perhaps it's better to cut down on the workouts and allow for your body to recuperate. your mind is a powerful tool and it helps you through each step of your day. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. as well. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. 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. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. a massage or soak in a hot pool will reduce the feelings of fatigue.
.Growth hormones stimulate the elements in the body that make muscles grow. At these times a good sauna. You can get huge.
RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize.
For this particular battle. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. there is evidence that says that you can actually push off the onset by some time if you do the right things. While life affects each one of us. the importance of having a healthy brain is very evident. should something emotionally troubling happen to you. In addition. it's anything but easy to make it through the day without dealing with some type of stress or pressure. In fact. There are many different ways that this can happen. you need to exercise your mind. Although you may be wondering just how you can control your minds fitness. What's Healthy? For your mind to be in a healthy state. There are many various ways that you can improve your emotional state by learning how
. First.Yet. there are many ways that your mind's fitness may not be the right level that it should be. Keeping your mind active. including the simple fact that you may have to battle illnesses more often and with greater intensity. you need to be fully capable of thinking clearly. several key things must play a role. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. believe it or not. When you are emotionally or mentally unfit. Emotional health is an important battle that everyone must strive to improve. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. A Healthy Brain With the onset of Alzheimer's happening to more and more people. you need to be able to effectively deal with it and then to move on. performing mental tasks and you need to be able to conquer problems effectively. 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. 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. The mind's health is quite an important aspect and. 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. your body's health is directly related. For example. plays a significant role in the quality of life and the longevity that you have in your life. for many people living in today's hectic lifestyle. such as a death or deception. challenged and attentive is essential to your well being and this fight.
but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. and you. too. But. While there isn't always a need to be religious or spiritual. It can help you to tackle even challenging tasks with more ease and with success. Indeed. Sometimes it may be important to remove the stressors from your life. 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.
. This is a personal decision. Not only does it pull you down through causing large amounts of emotional trauma. but it also causes all types of physical problems for those struggling with it. 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. Those that are spiritually fit. mentally unstable and unfit. it can often play a role in the way that you see your life as well as in your emotional state of mind. Believe it or not. learning to effectively manage stress is important. you may think that you have nothing to worry about. Spiritual well being is a critical factor in maintaining your health. you do all that you need to do and there's nothing limiting you. but that's not a common occurrence. most people go through stages of depression. mental turmoil and even times when they are so stressed that they can not function properly. It can lead to various health issues physically. Where Are You Now? When it comes to determining how mentally fit you are. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. the right social activity is one way to improve your emotional health. of course. For those that do believe in a Higher Power. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. While you can't take away everything in your life that causes stress. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle.to react to critical situations. After all. you can consider them. too. During these times.
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. If you have trouble sleep. 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. Be honest. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. now.
. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. 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. It's easy to go to the food to get the satisfaction that you need. your mind can be struggling at the same time. Do you feel anxiety. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. although you may not realize it. Yet this is a dangerous situation. For the most part. this is one of the prime reasons that they are overweight or unhealthy in their diets. While you may not want to do this. To determine where you stand in mind fitness. Do you have physical pain that is not the result of an injury? This could be stress related! 2.Yes. Do you struggle to make the goals that you set for yourself? 4. 1. then you should be considering the vast number of mind fitness needs you may have. ask yourself these questions. consider this scenario that happens over the span of time. Improving the fitness of your mind not only improves your daily life but increases your longevity. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Do you hate the life that you are leading. stress and angry often? What does it feel like and how intense does it get? 5. Emotional eating is eating when things go bad. 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. While food never used to be so readily available. it hurts to hear but just like your body goes through illness. or are eating whenever you feel like it. too.
. you find yourself in even more problems. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. your self esteem drops. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. You become upset at yourself. and you'll see differences in the way that you feel and the way that you see the world.
. You aren't any good. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. you didn't do the job right.You begin by getting stressed at work. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You decide you need a big. though. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. As your self esteem drops.. You should be able to feel confident in the decisions that you make and in the way that your life is moving. 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. Incorporate as many of these things into your life as you can. you are not fitting well into your clothing. which includes emotional eating. is to recognize that there is a connection between the way that you feel and the way that you eat. You can't make the right decisions. The first step in fighting the way that food makes you feel. In just a bit we'll talk about some of the ways that you can have good mind fitness. Now. Soon. 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. In fact. Emotional eating is one of the hardest cycles to break. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. it's also one of the worst things you can do for both your physical and your mental health state. the pounds are creeping onto your hips. A health self esteem is one that's confident but not overly macho. fatty lunch. yet if left intact. Just look at you. You are a failure. Soon. you hate your job so much that the only thing that makes it feel better is eating something bad for you. You then find yourself dealing with pressure from the boss. you almost purposely make the situation worse by eating bad.
how can you build a social network of people that you can rely on? Make time for those that you already have. Build A Social Network A social network is a very important to your well being. Then. Learn to take criticism positively. at least one time per week. even when you don't pay attention to them otherwise. both physically and mentally. take care of the way that they look and those that do things for themselves are the most confident people out there. ask what you could have improved on for next time. learn how to accept compliments and to take criticism. you need to be able to say.Accept those. In part of that comes the fact that if you want to have family and friends you
. If your boss says that the job wasn't good enough. that relationship alone will be one that you have to work on. Don't take friends for granted because they won't be there when you need them the most. Don't assume that they will always be there when you need them. whatever way is fun to you. Just putting on a beautiful outfit can make you feel good about yourself. Commit to going out and having fun. Although challenging. 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. This allows your mind to repair damage and it allows you to improve your network of friends. You should always strive for a lifestyle that's positive with those in your family and your friends. its fun to have people around too! But. Getting down on yourself because someone doesn't like the job you did isn't okay. "Hey. working through them and then letting them go. That means taking on the challenges that come up between people. work on improving them if you can and then do the best job that you can overall. 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. In addition. Those that have people around them to support them do well in many more aspects of their lives. If you are married. Relationships take time and work. Let's face. Those that dress well. Getting away or even just finding time to play a board game is essential. 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.
Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. A hobby. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. now you have it! You know what to do to make your lifestyle improved through these changes. find an outlet. there are many things that you can do. For starters. You need to find something that you love to do. but you have to do it! Stress is one of the largest problems in health today. getting the answers and working at it helps to improve the brain's function.need to be a friend. If the situations that you are in provide you with high levels of stress. Learning new things keeps the mind active and that means health. Your Overall Mental Fitness Plan So. always keep yourself learning. It hinders you throughout your life by causing unhealthy living situations. it is important for you to find solutions to those problems. but mentally you do! For starters. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. 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. physical risks and puts your entire well being at risk for emotional breakdown. Stress affects your ability to function properly. 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. or some other thing that really brings you happiness is necessary to have. You should also use challenges to help power you through your day and your life. To help remedy stress. a physical activity. use your brain power! You don't have to do any type of exercise with your brain physically of course. by relieving stress. You'll feel good about life and your social network.
. too. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Asking questions. Managing Stress Its not easy job. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. allowing you to fend off Alzheimer's and other conditions like it.
but you may not realize the extent at which it takes to improve them. Improve them. Drinking And Drugs Each of those three things. and physical fitness increases. smoking will eat away at your lungs and will cause cancer. 3. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Although each of these other elements that we've already talked about is very important parts of your lifestyle. this one will be structured a bit different. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead.1. learn something new. Each decision you make throughout the course of the day plays a role in your fitness. they are not everything. Improve your stress levels and see physical. Improve your social network to reduce stress and to improve your quality of life. Smoking. smoking. is a problem for your health and your ability to make it through the life you have. drinking and drugs. 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. For example. It will cause cancer eventually in your lungs. You Are What You Do. Improve your brain's fitness by challenging it through new adventures. Too Your lifestyle is the way that you live your life. If you can't think of anything. 2. You probably already know the risks of what these things can do to your life. 5. but feeling good about yourself is a must for overall health. mental and emotional benefits right away. Keep your self esteem positive. Lifestyle Fitness. There are no ifs about it. It also helps to make it through difficult times when you have someone by your side. Do things that are enjoyable to you. continuous learning and through challenges of all types. 4.
. Make changes like these today and see results today. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Unlike the other chapters. Working on this is hard.
Sleep Do you sleep ? No. They aren't able to improve the level at which they can function and they make bad mistakes. It's a time to restart. your stress levels DO go down and you can feel better about the life you are living. then you aren't getting the right amount of sleep for health. your body can repair the damage that you have done to your lungs. Some damage can be fixed through healing over time. physical ailments hinder you more when you don't get enough sleep. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. but the
.Rest is one of the most overlooked parts of an exercise regimen. Those that don't get enough sleep are not capable of performing at their best physical or mental level. others can't. When you quit early enough. You kill brain cells. You need this time for your mind to. It's the time that your body heals from the exertions of the day. There may be an underlying medical condition that could be causing it. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. You will find that your health increases. even if it is one of the hardest things you will have to do. talk to your doctor about it. find a method to stop smoking and do it. Drinking and drugs are just as bad.
If you are facing problems with insomnia or are struggling to get to sleep. sleep is the body's time to relax and to recoup what it's done all day. though. It's the way that your mind works through problems. This can only happen if you stop soon enough. Your lifestyle fitness requires that you get quality sleep each night. you need to remove these problems from it. refresh and give yourself the best chance at improving tomorrow. Why is sleep so important ? There are actually several reasons. you put your life at risk and you destroy the organs in your body. To improve your lifestyle and to extend your life. Stress hurts more. To improve your fitness. your energy increases.But. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. For one. Smoking and drugs are simply a no no. you destroy your body slowly and methodically. smoking is something that you can stop.
Make sure this snack is light. Muscle adaptation and growth often occurs at night. As your body temperature lowers. According to the Journal of Applied Sports Science. • Get at least eight hours of quality sleep per night. • Keep your bedroom dark and cool. Just as you'd never head to the gym after drinking a few beers at your local tavern. but you'll have to use the bathroom more often as well which will disturb your sleep. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. • Establish both a regular sleep cycle as well as a pre-sleep routine. Try having some white noise in the room like a fan running. your body is doing exactly what you have been asking it to do during your workouts . but if you go to bed on an empty stomach. Not only will the caffeine keep you awake. you start to feel sleepy. • Don't drink a lot of fluids before sleep.
. Some people disagree with this theory. You're better off waiting until the next day when your body has been given proper rest. Lack of sleep can have an intoxicating effect on your body. • Try having a light snack before bedtime. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime.reality is it is actually a quite important principle. Body temperature has a huge effect on our ability to fall asleep. your lack of muscular coordination places you at a much higher risk for injury. especially tea or coffee. For starters. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Working out in this state has its obvious downside. This will help you signal your body that it's time to think about resting. it can distract from your ability to fall asleep.build muscle. you should never work out after not sleeping the night before. which is above the legal driving limit in most states.096. If you work up a sweat before trying to sleep. though. 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. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.
• Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Just as sleep will give you more energy. stress causes a wide range of health concerns for your body. You worry about money and end up facing financial hardships that move into your work life.While your body is sleeping. your home life. Money is one of the largest causes of stress in people every single day. and even your physical health. Growth hormones are very important in increasing muscle mass. Financial fitness isn't something that we'll stress for too long here.
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 really can be. but it is something to make part of your overall guide to living a long. Just think of the role that money plays in your everyday life. there are many ways that you can overcome them. A majority of growth hormones are also released when the body is in the sleep state. Your body can recover and repair any damage you did during the day while you are at rest.
. This is what makes you grow. but the majority of this happens while the body is at rest. your body's synthesis of protein increases. your marriage. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. growth hormones are also released. • Don't do stimulating things before bed such as watching television or working on a project. at least two hours beforehand. it is also vital in helping your body recover and ultimately grow like you want it to. As you know. During a workout. healthy lifestyle. If you are having problems with 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.
and it will open you up to all sorts of insights into this great sport. Look around you and find what works for you. sample workout plans. You will find a whole new world opening up around you!
. These are only a few resources you can check out as you begin your body building quest. or network with others in social settings.abcbodybuilding. Here are a few you should really check out: • www.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.com This site is nothing less than amazing.Nothing can really compare to personal advice and guidance. as well as pictures of people who have made amazing transformations through a body building program.bodybuilder.getbig. In researching this book. contest schedules and results. but it's free. The Internet is another invaluable resource for body building information. You will find more information than you could have ever hoped for on this website including tips on nutrition. and ways to prepare yourself for competition. You will get the most information by joining their website.com This is another super website where you can find tips and tricks about how to maximize your workout. • www. • www. where to find supplements. this author depended on several of these websites for information. 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. Ask around when you are in the gym.