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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
If a car. You learned to put your clothes on. When you were three you were probably taught to brush your teeth. you likely hated it. it became something that you didn't think twice about.That's what gives me the POWER to SUCCEED. When the machine is neglected either in part or in the whole. trust me on this from a guy that used to smoke two packs of cigarrettes per day. it is a matter of staying healthy as long as possible. For most. this will be something different. Do you worry about brushing your teeth today? No. Sorry if I sound overly patronising. and even years off of your life when you don't take care of your machine (your body.) Fitness is about SURVIVAL. That's costly to you. all of my friends. Others may need a certain level of fitness for their employment. for example you don't change the oil in it. for example. Imagine having a greatly increased sex drive. If it isn't taken care of. You'll learn many things that you'll be able to implement immediately to start experiencing success. is well maintained for many years. . once you learned how to do it. then. "What am I staying in shape for?" To each person. 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. but remember that fitness is something that you can get into the habit of doing which makes it easy. Your body is designed to work as a machine. you cut several years off the life of the car. Fitness is not something that you have to struggle with. You could take all of my money. Let's make fitness fun. Others may be recovering from an illness or injury. You may ask. That's what we want you to think of when you think of fitness. but when you look at this as your body. Really. But. then. Fitness is a term that is used to help define the ability to stay in the best physical shape. the entire machine works the best that it can. Fitness is an essential part of life. then the machine won't run well and eventually won't run at all. because it's a habit. you are shaving away days. weeks. When each part of the machine is cared for. When you were learning how to do them. it can be that simple to be healthy. it will last many years longer.Imagine walking alone at night and really feeling safe because you are physically strong.
Nevertheless. You'll dread it. You will be sore and tired. IT WONT BE EASY AT FIRST. but it may hurt your ego a bit to do it. Granted. . the first weeks of learning to be fit and staying healthy will be the hardest. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. you'll see that fitness can be easily mastered by you. What do you see? If you are unhappy about any part of your body or training. You'll claim that getting fit is just too hard.Overcome the initial procrastination.such as a weight lifter adding cardio to beat belly fat. this is painless. You just can't give up what you love. The same applies to experienced athletes that must alter or increase the training in a specific area . Our first goal is to determine where you stand right now. It's just something that you do. For me it's a bit of belly fat. chances are good that area of your body is bothering you because it's an unhealthy area. if you have the will power to save your life by sacrificing for just a few weeks. it's an important first step. You'll find excuses about not doing it. Don't worry. That's not true. In fact.
You need to begin by understanding that change needs to happen. this is generally 120 to 139/80 to 89.Here are some questions for you beginners to ask 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. You need this number to be there. Ask your doctor where your blood pressure is. You can find calculators for many of these available to you free of charge on the web. the more prone to health risks you are.this is part of the goal setting process. There are several tools that you need to use to determine your health level currently. but it needs to be in a certain range to be healthy. The higher this number is. 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. 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. For adults. . Experinced athletes should also do a realistic self review .
What To Start With To get started with fitness. your ideal weight is the weight that you should be. These three things are critical elements for you to take into consideration when considering where you stand right now. ideally. the fat here is likely to be what kills you. 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. there's much more for you to consider.• Ideal Weight: In comparison to your height and body structure. Those that have a large midsection are the most prone to heart problems. . But. Beginners . your lungs and even your heart are suppressed. causing difficulty for each organ there. In effect. Your waist is important because it is the indication on your body of your potential health risk. start by getting through these basic first steps. The fat that is here will push into your body. if you are overweight. This is an important piece of information because of how vital it is to your health. Those that have a larger midsection are most prone to health risks. Your kidneys.
Set your goals. 2. Write them down and post them in several locations in your home. Determine what's important for you to maintain. Calculate your BMI. and to work on first. .1. 3. This will be your indication of your weight loss and health improvement. It's going to come down and that will be quite rewarding! 4. Measure your waist. Do this at home on a well programmed scale. Get your weight. You need this to see just how unhealthy you are currently. your heart rate as well as any other important factors he may be interested in you improving. not at your doctor's office. Stand up straight. Determine that you are healthy enough physically to begin improving through diet and exercise. Meet with your doctor to talk about your overall health. Ask him for measurements of your blood pressure. Pull up your shirt. suck in your gut and measure at your belly button all the way around using a tape measure. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Do it the same time and same way every time you weigh yourself. 5. to improve on.
I'll point you in the direction of improving your overall health. Throughout this book. inflamation syndrome. But. People with some experience under the belt will need to examine their flexibility. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. By understanding where you stand on these factors above. that's not to say that you don't have health problems beyond that level. If you don't think that you need to lose weight. For others. For me the impression made in the initial months was very strong because I made much progress in this time. you need to take into consideration the fact that overall health is in fact important to improve. that will mean improving other qualities of your life. that's great! You are one step closer to being healthy. strength etc. With fitness everyday is a new beginning so you can always review your progress and set new goals. What You Will Learn So. Therefore. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. For many that will mean losing weight. 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.Now that you have this done. Cardio Vascular fitness level. There's much to learn and improve on for most of us. fitness is not just about weight loss. you can begin to improve your health. I was very ill and thin. I got into it because I was a drug addict. For others it will be less dramatic. or giving up some addiction or bad habits. Many people are still at risk for high blood pressure. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness .
With lifestyle fitness. But giving up serious vices is not easy and you are well advised to get professional medical advice. but 7-9 hrs is optimal. we'll tackle what the healthy standard is. Those with eating disorders can also benefit from physical conditioning. Sure you can function on less or more. When i was in the army they were very keen on sleep deprivation. smoking or drug use. 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. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. With your mind fitness. Its simply not true. Emotional stability is critical to overall health. the goal is to improve your stress level. we'll teach you how to improve your life through easy. 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 say hogwash and current medical research says the same. we will start there. Losing weight. it doesn't do much good if you don't eat the right foods. I know your situation. The longest i went without sleep in the army was 5 days and 4 nights . General Health: First things first. isn't enough if you aren't eating the right foods even if you are losing weight. Namely alcohol. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. we mean making sure you are emotionally and mentally fit. ways. Most of us need 7-9 hrs sleep everyday. especially of course if you are too fat.Each of these aspects is very important. Because each plays a role in your overall health. They used to tell us alot of bull that 6 hrs is sufficient. Since your body is likely to be your largest factor impacting your life. for example. and even fun.some say they only need 4-6 hrs. That means insuring that your overall life is healthy in regards to the life that you lead. each aspect is just as important as the next. help you to understand where you are and then help you to get to the goals that you have. GET ENOUGH SLEEP !!! Sleep . I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Many of you will be fighting with some bad habits. Remember. Throughout each of these aspects. While your body must be maintained as much as possible for health. I normally need 9 if I'm training and eating heavily. . though.
Your lungs supply your heart with the necessary oxygen. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Each part of your body functions well because of the support that other parts play. Your body is a well designed machine. Stress and recuperation are also critically important and are covered in another section of their own. This means physically. . This is so you can see the improvements in coming weeks and months. actually. give up the vices like drink and smoking. I cover diet in another section because its very important. delivering fuel to it so that it can perform its duty. Your brain keeps everything working. I recommend you go to a good doctor and just get a general check up.if its unhealthy. get 7-9 hrs sleep every night. even those things that you don't think about doing like your heart beating and your lungs breathing.So. In fact if you are looking at changing your body composition I dare you to do before and after shots. Change your diet . Your heart pumps oxygen rich blood to each cell in your body. the time has come to improve the way that machine is working. Not only will you feel great but you will have medical proof.
this could be a potential problem that needs to be considered. you need to take into consideration the vast number of measurements that we've already taken. If you don't work hard. If you have problems with your legs. You shouldn't skip this step. You cant do that without the information in your head and I cant teach you everything in just one book. you should address these specific concerns. it's important for you to know where you stand health wise. your neck. your blood pressure and your body mass index are good indications of your overall health. too. we need to address your body's ability to do what it needs to through being physically capable. Where Are You at? As we've mentioned. Your body is used to providing your muscles with the fuel that they need to work hard. What some people don't realize is why their body has developed as it has. You should weekly weigh yourself. What's Healthy? As we mentioned early. the same day at the same time each week. Talking to your doctor is a great place to start when it comes to determining your overall health. Yet. Your weight. Keep a log of this information so that you can see your progression. You should understand how well your body is working. That means taking the measurements that we've listed. 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. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. Your muscles are necessary for functioning but they have been built to be used. to know what level of fitness your body is in. your body can't maintain a healthy muscle mass. Your job is to give your body what it needs to continue to perform correctly. it goes further than this. While your diet is something for the a later section. That way. You may not physically be able to exercise .Go to the library and read as much as you can on health and physiology. not to sit idle. If you are overweight. your arms or anything else. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. too. It would store food in fat so that when there wasn't enough food available. you can improve your overall health and then improve upon your situation by knowing how to. these fat reserves could be used. Well back in the time of the cave man.
personal trainers are making a tidy living helping people stay fit. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. He became so successful. pains or weight problems. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. the sport of body building has been around for quite some time. Exercise is something that some people hate and others love. Its not easy thing to do at first. that's a great sign. In actuality. even if you aren't overweight. but it will get easier. In the late 19th century. chances are good that you aren't getting enough exercise and fitness into your life anyway. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. 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. but remember your body is built to be used. look at your body in other manners to determine what you can improve on. This competition was the basis for many . Now. How Can You Improve ? Improving your body means improving your body's ability to move and function. Understanding where you are is difficult for many at first. he was credited with the invention of the first exercise equipment marketed to the masses. its going to improve. If you aren't having any physical limitations.to a certain level. Using your muscles and strengthening them are vital to improving health and fitness. not to sit in a chair at a desk all day. 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. the man known as the "father of bodybuilding". Again. But. It's a hard realization. and body building supplements are at an all-time level of performance. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. coupled with the other fitness elements later throughout this book. Our overall plan to improving your body's fitness level is through exercise. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. one step at a time. it's not the permanent solution. Gyms are big business.
but you'll need some information first. In 1970. there can be a lot to learn. . This book will guide you through some of the basics to get you started. and more aggressive in their behavior. stronger. you heard of him right ? Through the years. men around the world were inspired to become bigger in their physique. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. When World War II broke out. Of course. nutrition was focused on more than ever. body building has just grown in popularity becoming almost an obsession for many people. Women have started to take an interest in honing their bodies. nothing will compare to actually getting to the gym and lifting those weights. and body building equipment evolved into an effective means for working muscles in ways never thought of before. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. Olympia competition that remains the most popular body building contest to date. Training techniques were improved. and the sport has evolved into a real competitive arena.others to follow including the Mr. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow.
Aerobics can improve muscle function and growth. and other activities and still have enough energy left over to handle any emergencies which may arise. If you can do it with one. Deeply tied in with all of this are your biocemistry and your nervous system. diet. Anerobics can aid the cardio system and reduce fat. The nervous sytem is quite remarkable. training. hormones and waste products in the blood such as lactic acid. Well guess what. consider this . . By balancing your training and recuperation you can optimize your biochemistry. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. The nervous system prevents this from happening (thank heavens). Your workout routines. Components of Fitness Physical fitness is the ability to function effectively in physical work. After a while you will develop a natural sense for this. If done in the right way the two are complimentary. By training. There is aerobic training which is best for cardio respiratory improvement and fat loss. Nothing else. Diet also has a significant influence over biochemistry. But its a nerve reflex that prevents you. But you can raise one leg out to the side at 90 degree's i bet (everybody can). supplimentation and recuperation should all fit in with your optimal body routine. The components of physical fitness are as follows: Cardio respiratory endurance . 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. then there is anerobic which is great for muscle and bone growth and strength. Your body works with a natural cyclic rythym. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now.Exercise Physiology Lets cover some basics about physical training. Especially with the training and recuperation. The three things of most interest to us in biochemistry are nutrients.can you do the splits ? Probably not. 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.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.
elbow. Factors such as speed. Body composition . and Type. a person must exercise often. Appropriate training can improve these factors within the limits of each athletes potential. progressive training. knee) or any group of joints through an entire. Time. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Flexibility . "FITT" Regularity. . detracts from appearance. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. reduces performance. and negatively affects one's health.the ability to move the joints (for example. The principles of exercise apply to everyone at all levels of physical training.and following a good diet. Excessive body fat detracts from the other fitness components. Infrequent exercise can do more harm than good. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. These basic principles of exercise must be followed: Factors for a successful training program are Frequency.the greatest amount of force a muscle or muscle group can exert in a single effort. To achieve a training effect. Intensity. and eye-foot coordination are classified as components of "motor" fitness. from the Olympic-caliber athlete to the weekend jogger. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. One should strive to exercise each of the first four fitness components at least three times a week. Regularity is also important in resting.the amount of body fat an athlete has in comparison to his total body mass.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Muscular endurance . muscle power. agility. normal range of motion.Muscular strength . eye-hand coordination. Progression. sleeping.
Another way to allow recovery is to alternate the muscle groups exercised every other day. 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.Intensity. it does not improve a 2-mile-run time as much as a running program does. however. Recovery. Three physical activity periods a week. then I do my weight training and perform stretches between my weight exercises. Variety. strength. Personally I have a cardio workout at the warmup stage. muscle strength. for example. Overload. muscle endurance. Although swimming is great exercise.you must strive to conduct 5 days of physical training per week. and flexibility training will not improve any of these three components. You will find that you can experiment and find the optimal routine for your metabolism. . to obtain maximum gains in muscular strength. and flexibility should be performed each week to improve fitness levels. and Type.since overemphasizing any one of them may hurt the others. Providing a variety of activities reduces boredom and increasesmotivation and progress. especially when training for strength and/or muscle endurance. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. To be effective. Specificity. Ideally.Balance. Time. athlets become better runners if their training emphasizes running. Thus. Training must be geared toward specific goals. goals and motivation. The acronym FITT makes it easier to remember them. For optimal results. For example. FITT Factors Certain factors must be part of any fitness training program for it to be successful. time. These factors are Frequency. with only one session each of cardiorespiratory. a program should include activities that address all the fitness components. at least three exercise sessions for cardio fitness. athletes should have at least three strength-training sessions per week.
when coupled with good nutrition. However. During the second week. Depending on the time available for each session and the way training sessions are conducted. Wednesday. will help keep you super fit. Unfortunately. and Tuesday and Thursday are devoted to muscle endurance and strength. and Friday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Wednesday. you may also choose to run on Tuesday and Thursday. Wednesday. a five-day-per-week program is much better than three per week. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. the greater the intensity of the exercise. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. it is the factor many units ignore. For example. The following training program serves as an example. INTENSITY Intensity is related to how hard one exercises. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. In the first week. 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). all components of fitness can be developed using a three-day-per-week schedule. Stretching exercises are done in every training session to enhance flexibility. and Friday. if you have a hard run on Monday. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. However.and Friday are devoted to cardio fitness. Such programs. . 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. 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. Monday. and those that exceed 90 percent HRR can be dangerous. The more energy expended per unit of time. By training continuously in this manner. and cardio fitness is trained on Tuesday and Thursday.With some planning.
if he is in relatively good shape. a 20.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). If a athlete knows his general level of cardio vascular fitness. if he is in poor shape. As a result. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. A person using this method may exercise at an intensity which is not high enough to cause a training effect. if he is in excellent shape. To compensate for this. and relative conditioning level. graphic$$$$$$ Percent MHR Method With this method. For example. One's ability to monitor the heart rate is the key to success in cr training. an appropriate THR or intensity can be prescribed. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. the group run will be too intense for some and not intense enough for others. and. one must compensate for its built-in weakness. By determining one's maximum heart rate. . at 60 percent HRR. graphic$$$$$$ When using the MHR method.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). he can determine which percentage of HRR is a good starting point for him. For example. if he is in reasonably good shape. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. one can be sure that the intensity is enough to improve his cardio fitness level. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. Thus. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. the THR is figured using the estimated maximal heart rate. at 70 percent HRR. at 80 percent MHR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. and. resting heart rate. With this information. he could start at 85 percent of his HRR. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. at 90 percent MHR. a person who is in poor shape should exercise at 70 percent of his MHR. A athlete determines his estimated maximum heart rate by subtracting his age from 220. if he is in excellent physical condition.
When 91. (See Figure 2-1 C.83 or 27) if he is exercising at the right intensity.70) before it is multiplied by the HRR. he should know his THR (the heart rate at which he needs to exercise to get a training effect). or maintain. To determine the RHR. and immediately after exercising. Exercising at any lower percentage of HRR does not give the heart. and lungs an adequate training stimulus.second period. If his pulse rate is below the THR.70 and 131 is 91. the athlete should monitor his heart rate. The result is then added to the resting heart rate (RHR) to get the THR.7 results. an adequate level of fitness. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. At this time.7. muscles. the value is rounded off to the nearest whole number. the percentage (70 percent in this example) is converted to the decimal form (0. place the tip of the third finger lightly over one of the carotid arteries in the neck. as in the example. and the heart rate will have leveled off. In summary. During the 10. a THR of 160. . (See Figure 2-lB. the athlete should get a count of 27 beats (161/6= 26. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. the product obtained by multiplying 0.7 BPM is rounded off to give a THR of 161 BPM.) During aerobic exercise. (See Figure 2-1A. This will let him determine if his training intensity is high enough to improve his cr fitness level.7 is added to the RHR of 69. he must exercise harder to increase his pulse to the THR. the body will usually have reached a "Steady State" after five minutes of exercise. In this case. Thus. As shown. These arteries are located to the left and right of the Adam's apple.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. 160. then multiply this by six to get his heart rate for one minute. Before anyone begins aerobic training. He should count his pulse for 10 seconds. use the THR of 161 BPM figured above.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.) Yet another way is to place the hand over the heart and count the number ofheart beats. or to see if one is within the THR during and right after exercise. When the calculations produce a fraction of a heart beat. For example. particularly if they cannot find more than 20 minutes for cr exercise.
It is inversely related to intensity. TIME Time. Here are some tips for you to get in aerobic training. gives an error of six BPM. The more intense the activity. TYPE First we will discuss aerobic training.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. an athlete can easily find his own THR just by knowing his age and general fitness level. he should do it five minutes into the workout. In this type of training. To find out if you have any limitations. a 40-year-old athlete with a low fitness level should. since one missed beat during the 10-second count.If his pulse is abovethe THR. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. refers to how long one exercises. the athlete must train for at least 20 to 30 minutes at his THR. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. your body will work to improve its function by improving how much work your heart can do. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. For example. Walking is a great place to start. Another way to gauge exercise intensity is "perceived exertion. • Start with basic aerobics and work up as your tolerance increases. Using this figure. . If not. the shorter the time needed to produce or maintain a training effect. during aerobic 70 percent HRR." This method relies on how difficult the exercise seems to be. He should count as accurately as possible. talk to your doctor. or duration. A athlete who maintains his THR throughout a 20. multiplied by six. the less intense the activity. To improve cr fitness. If he takes only one pulse check. He should check his exercise and post exercise pulse rate at least once each workout. the longer the required duration. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. then start with a basic program.
-Tennis (singles). .Running. as soon as your body allows for it. • Move on to more aerobic style exercises. elliptical machines. .Rowing. You should try to increase this to 30 minutes three times per week. . .Rope skipping. . bike riding. .Skiing (cross-country).Road marching. -Handball (singles). Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. Your goal is to start with 10 minutes of continuous aerobics three times a week.) -Racquetball (singles). Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . . .Exercising to music. and other physical activities are perfect for aerobics.Jogging. though.Bicycling (road/street). SECONDARY (Done with partners or opponents of equal or greater ability.Walking (vigorous).Stair climbing.Bicycling (stationary). . They must also be of sufficient duration and intensity (60 to 90 percent HRR). . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. -Basketball (full court). . playing your favorite sport.Swimming. running. Swimming.
The arms swing naturally from front to rear in straight lines. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. ankles. (cross-body arm movements waste energy. to do this safely. athletes need information on ways to prevent running injuries. 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. The faster the run. and the feet strike on the heel and push off at the big toe. he should do two things: 1) gradually buildup to running that frequently. but can also be a major cause of injuries. Besides learning running techniques. The most common injuries result from running and occur to the feet. and. 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. help prevent injuries. A well-conditioned athlete can run five to six times a week.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. The elbows are bent so the forearms are relaxed and held loosely at waist level. Proper warm-up and cool-down. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. knees. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . INTERVAL TRAINING Interval training also works the cardiorespiratory system. Every activity has its drawbacks and you must weigh the advantages and disadvantages. However. the faster the arm action.) The toes point straight ahead. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. and legs. I prefer the rowing machine as It can avoid injuries associated with running. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. Some athletes may need instruction to improve their running ability.
swimming. If a athlete's actual 1-mile-race time is not known. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. the energy systems used are allowed to recover.mile run time. Using a 2-mile-run time of 1600 minutes as an example. In this way.relatively short time and increase his running speed. Step 2. 56 seconds to 1 minute. Recovery periods. He does this repeatedly with periods of recovery placed between periods of fast running. The athlete's 2-mile-run time is 16:00 minutes. (2:00 minutes . 52 seconds long (1:56 + 1:56 = 3:52). 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. 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.) Thus. it can be estimated from his last APFT by taking one half of his 2-milerun time. 59 seconds during interval training based on the athlete's 16:00. bicycling. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. 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. twice the length of the work-interval periods. each 440-yard lap should be run in 1 munute. 2. hiking. . These recovery periods. will be 3 minutes.) Step 3. This type of intermittent training can also be used with activities such as cycling. 56 seconds (1:56) for each 440-yard run. In interval training. Determine (or estimate) the actual 1-mile-race pace. the pace for an interval training workout is calculated as follows: Step 1. Using the work-interval time for each 440-yard lap from Step 3. therefore. and his estimated pace for 1 mile is one half of this or 8:00 minutes. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time.1 to 4 seconds = 1:59 to 1:56. (8:00 minutes/4 = 2:00 minutes per 440 yards. rowing. Using the time from Step 1.
rest ratio is 1:2. with at least one recovery day in between. During the recovery interval. After a athlete has reached a good cardio vascular fitness level using the THR method. he should do it once a week. the athlete varies the intensity (speed) of the running during the . Each 440-yard jog should take twice as much time as the work interval (that is. He may also do recovery workouts of easy jogging on off days. there are two seconds of recovery. monitoring THR and using it as a training guide is not necessary. If he responds well. athletes should start intervaI workouts with a warmup and end them with a cool-down. As a result. interval training should be introduced into his training program gradually and progressively. he may do it twice a week at the most. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. 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. 2. It shows common 1 -mile times and the corresponding 440-yard times. As the athlete becomes more conditioned. the workto. refer to Table 2-1. his recovery is quicker. Because of the intense nature of interval training. another type of cardio vascular training sometimes called speed play. Follow each 440-yard run done in 1 minute. Thus. 3:52). he should be ready for interval training. Because the heart rate is not the major concern during interval training. At first. the heart rate usually falls to around 120 to 140 beats per minute. FARTLEK TRAINING In Fartlek training. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. As with any other new training method.This can be done on a 440-yard track(about 400 meters) as follows: 1. For each second of work. 56 secons by an easy jog of 440 yards for recovery. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. As with any workout.
Swimming. or on any other irregular terrain. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. The object is to cover the distance in the shortest time. bicycling. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. and they can accommodate large numbers of athletes. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. over hills. they may use other activities as supplements or alternatives. and the running is not done on a track. When ready. Alternate Forms of Aerobic Exercise Some athletes cannot run. depending on the terrain and fitness level. The unit is divided into ability groups using 2-mile-run times. At this time he recovers by jogging at an easy pace. he runs hard for a few minutes until he feels the need to slow down. Those who add non-running activities to their training may not improve running ability as a consequence. Each group starts its run at the same time. neither the running nor recovery interval is timed. Their drawback is that they require special equipment and facilities that are not always available. At first. the distance should be one mile or less. For these reasons. In such cases. The speed and distance can be increased gradually as the athletes' conditioning improves. the athlete varies the intensity (speed) of the running throughout the workout. In Fartlek training.workout. he starts with very slow jogging. As with all exercise. It should then be gradually increased to four miles. athletes should start slowly and progress gradually. Cross-country runs have several advantages: they provide variety in physical fitness training. However. through woods. It consists of running a certain distance on a course laid out across fields. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. many runners prefer Fartlek training to interval training. . It can be used as both a physical conditioning activity and a competitive event. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Instead of running at a constant speed.
he should stop to check his pulse. The swimmer should start slowly with a restful stroke. Compared with all the other modes of aerobic exercise presented in this manual (e. For example.SWIMMING Swimming is a good alternative to running. tread water. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body.) in swimming alone. in swimming. the heart does not beat as fast as when doing the other types of exercise at the same work rate. compare it with his THR and. walking. CYCLING . Thus. in order to effectively train the cardio vascular system during swimming. and do pool-side kicking for an excellent aerobic workout. etc. adjust the intensity.g. For injured athletes. cycling. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. running. After five minutes. athletes will help to ensure that they are working at the proper intensity. Body position that enhances the blood's return to the heart. Non-swimmers can run in waist-to chest-deep water. if needed. This is because. By modifying their THRs in this manner while swimming. which minimizes lower body stress in overweight athletes. a athlete should set his THR about 10 bpm lower than while running. one's THR should be lower than while doing the other forms of aerobic exercise. rope jumping. Partial support of body weight by the water. It is used to supplement running and develop upper body endurance and limited strength. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. cross-country skiing. They can also do calisthenics in the water.. Together these activities combine walking and running with moderate resistance work for the upper body. Some advantages of swimming include the following: Involvement of all the major musclegroups.
Cycling is an excellent exercise for developing cardio fitness. and causes few injuries. athletes can bicycle outdoors or on a stationary cycling machine indoors. the athlete can vary the speed and resistance and use periods of active For swimming. he should walk 45 to 60 minutes at a faster pace. After about three months. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. However. A simple way to increase walking speed is to carry the arms the same way as in running. He can increase the intensity by adding hills or stairs. 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. . even the most unfit athletes should reach a level of conditioning that lets them move into a running program. requires no equipment. It is enjoyable. it will not produce any significant cardio vascular conditioning. WALKING Walking is another way to develop cardiorespiratory fitness. For interval training. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. 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. adding hill Cycling should be work.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. and increasing velocity. a athlete recovery at low speed and/or low should set his THR at resistance. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. Athletes can alter the cycling intensity by changing gears. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. Dis. As the walker's fitness increases. The heart rate should be monitored to determine the intensity.
however. reaches to the armpits. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. the pace. However. Equipment is reasonably priced. boots.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. Cross-country skiing is easy to learn. developing ever measured have been found in muscular and cr cross-country skiers. and the time spent jumping should be increased as the fitness level improves. one form or another of crosscountry skiing can be done almost anywhere . and the intensity may be varied as in running. and poles often obtainable from the outdoor recreation services. It requires little equipment. endurance. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. and in parks and forests. Although some regions lack snow. Some runners use it as a substitute for running during bad weather. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. golf courses. squash. and is not affected by weather. A beginner should select a jump rope that. and racquetball) involve bursts of intense activity for short periods. open fields. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. these . The work load is determined by the difficulty of terrain. is easily learned. and the frequency and duration of rest periods. with skis. They should attain and maintain their THR to ensure a training effect.on country roads. The action is similar to that used in brisk walking. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Some of movement of the arms the highest levels of aerobic fitness and legs. Rope jumping. when doubled and stood on. may be done almost anywhere. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength.
Warm-up and cooldown stretches should be included in the aerobic workout. challenging activity that combines exercise and rhythmic movements.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. or many other calisthenics. bodybuilding athletes need a high level of muscular endurance and strength. It is a motivating. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. In addition to cardiorespiratory fitness. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. intensity. There is no prerequisite skill. jumps. Because running increases endurance. One can move to various tempos while jogging or doing jumping jacks. . Although muscular endurance and strength are separate fitness components. but the reverse is not necessarily true. hops. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. they may be an adequate substitute for lowlevel aerobic training. If played vigorously each day. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. If strengthening exercises are included. and duration. Progressively working against resistance will produce gains in both of these components. Workouts can be done in a small space by diverse groups of varying fitness levels. the workout addresses every component of fitness. they are closely related. 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. it helps improve performance in racket sports. and it can be totally individualized to every fitness level by varying the frequency. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running.
the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. you do want to develop lean muscles that are strong and therefore healthy. allowing you to lose weight faster. too. Strength training is essential because it allows you to improve the way that your body works. sit-ups. To achieve a constant speed of movement. Muscular Contractions Isometric. isotonic. movements or even in accidents. Muscle burns through fat faster. and the lifting of weights. Muscles that are strong are less likely to become injured. you will be able to move flabby muscles and fat into lean muscles. with less likelihood of being strained or hurt through your daily exercises. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. Force is produced with no change in the angle of the joint. They are described here. as when pushing against a wall. Isokinetic contraction causes the angle at the joint to change at a constant rate. Isometric contraction produces contraction but no movement. you also need to consider adding strength training to your workout. while not precisely controlling the speed of movement. Now. You don't have to have bulging muscles. affect it by varying the resistance throughout the range of motion. . But. There are other resistance-training machines which.Strength Training Along with aerobic training. for example.If you need to lose some weight. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. Common examples are push-ups. With strength training. This requires the use of isokinetic machines. you don't have to be a body builder here. They are able to be used easier. at 180 degrees per second. strength training is a very essential aspect of making sure that happens.
This is an eccentric (negative) contraction. Exercise a joint and its associated muscles through its complete . For example. To obtain optimal gains. The nature of the eccentric contraction. on the upward phase of the biceps curl. and each will result in strength gains if done properly. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. Each type of contraction has advantages and disadvantages. or isokinetic contractions. while in the eccentric phase (elongation) the muscle returns to its normal length. so there is more muscle soreness following eccentric work. the muscle may be able to handle more of an overload eccentrically. Isotonic and isokinetic contractions have two specific phases . makes the muscle and connective tissue more susceptible to damage. In the concentric phase (shortening) the muscle contracts. This greater overload. it adapts by becoming stronger. Actually. may produce greater strength gains. however. the overload must be applied thoughout the full range of motion. As a result.the concentric or "positive" phase and the eccentric or "negative" phase. When a muscle is overloaded. isotonic. the biceps are shortening. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. it is important to know the following strength-training terms: Full range of motion. To understand the principle of overload. in return.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. whether by isometric. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. This is a concentric (positive) contraction. During the lowering phase of the curl the biceps are lengthening.
an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Set This is a series of repetitions done without rest. or isokinetic contractions. This is crucial to strength development. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. one repetition has been completed. A 10-RM is the maximum weight one can lift correctly 10 times.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. . isotonic. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. Muscle Failure This is the inability of a person to do another correct repetition in a set. Similarly. When a muscle is overloaded by isometric. it adapts by becoming stronger.
The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. Although the greatest improvements seem to come from resistances of about 6-RM.) A better and easier method is the repetition maximum (RM) method. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. These principles are overload. recovery. If one cannot do at least three repetitions of an exercise. multiply 200 pounds by 70 percent [200 X 0. OVERLOAD The overload principle is the basis for all exercise training programs. balance. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. specificity. regularity. However. to achieve enough overload. an effective range is a 3-7 RM. The exerciser finds and uses that weight which lets him do the correct number of repetitions. For example. The weight should be heavy enough so that. if a athlete's 1 -RM is 200 pounds. progression. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. The weight should also not be too heavy. This weight is the 3-7 RM for that exercise.Principles of Muscular Training To have a good exercise program. the seven principles of exercise must be applied to all muscular endurance and strength training. the resistance is too great and should be reduced. to develop both muscle endurance and strength. (For example. . This weight is the 8-12 RM for that exercise. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. For example. he momentarily cannot correctly do another repetition. after doing from 8 to 12 repetitions. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. In other words.70 = 140 pounds] to get 70 percent of the 1 -RM. and variety. the weight selected should be heavier and the RM will also be different. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. the muscle must be overloaded. For a muscle to increase in strength.
his RM should be determined from an analysis of the critical tasks of his sport. To develop muscular endurance. but the gain in strength will not be as great. .Increasing the number of sets. With continued training. the athlete must always strive to overload his muscles. If the workload is not progressively increased to keep pace with newly won strength. there will be no further gains. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. gains in muscular endurance will be greater than when using a 15-RM weight. When a athlete can correctly do the upper limit of repetitions for . . Whichever RM range is selected.Increasing the number of repetitions per set. . However. An overload may be achieved by any of the following methods: . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. This is his 12+ repetition maximum (12+ RM). The key to overloading a muscle is to make that muscle exercise harder than it normally does. To optimize a athlete's performance. .Athletes who are just beginning a resistance-training program should not start with heavy weights. the greater the number of repetitions per set. For example.Using any combination of the above. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.Increasing the speed of movement in the concentric phase. (Good form is more important than the speed of movement.Reducing the rest time between sets. PROGRESSION When an overload is applied to a muscle. the greater will be the improvement in muscle endurance and the smaller the gains in strength.) . 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.Increasing the resistance. when an athlete trains with a 25-RM weight.
then increases the resistance by no more than 10 percent. it is usually time to increase the resistance. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. he feels the muscles on each side of the joints where motion occurs. if his plan is to do 12 repetitions in the bench press.12 RM). For example. but three workouts per week are best for optimal gains. strength training for the identified muscle(s) will be beneficial. He then should increase the weight by about 5 percent but no more than 10 percent. The athlete slowly does work-related movements he wants to improve and. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. RECOVERY . In this way. the principle of regularity is violated and gains in strength are minimal. For most athletes. In a multi-set routine. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. the athlete must do resistance movements that are as similar as possible to those of doing the task. If the athlete's performance of a task is not adequate or if he wishes to improve. he ensures maximum carryover value to his chosen sports. A athlete can work out three times a week. The principle of regularity also applies to the exercises for individual muscle groups.the set without reaching muscle failure. in a given task. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. He continues to work with that weight until he can complete all eight repetitions in each set. He should continue with that weight until he can do 12 repetitions correctly. this upper limit should be 12 repetitions. at the same time. but when different muscle groups are exercised at each workout. These groups can be identified by doing a simple assessment. if his goal is to do three sets of eight repetitions of an exercise. REGULARITY Exercise must be done regularly to produce a training effect. To improve his muscular endurance and strength. Sporadic exercise may do more harm than good. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. Exercise must be done regularly to produce a training effect.
and Saturday. the legs. There are also secondary muscle groups. when doing bench press.the neck and the midsection. so that the same muscle or muscle group is not exercised on consecutive days. Normally. So for example. . Beyond this basic level of training. Recovery is also important within a workout. on the intensity of the workout. Sample workout routines are provided for someone at this level of training. It's important to note that when training the primary muscle groups. the arms. Strength training can be done every day only if the exercised muscle groups are rotated. For example. The recovery time between different exercises and sets depends. MUSCLE GROUPS There are three main muscle groups. the legs can be trained with weights on Monday. You can move on to a four day routine. When exercising in this fasion. the primary muscle groups should always be trained first in the workout. you may train your legs. in part. 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. There should be at least a 48-hour recovery period between workouts for the same muscle groups. 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. the upper back and the thighs. and it's okay to work out all three muscle groups in each workout. 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 group. but they should allow at least one days recovery and between workout days. Wednesday. Following this you would have a day off. The chest. you begin training different sections of your body in each workout. Thursday. you will be training your shoulders and arms to some extent as well as the chest. then you simply repeat the sequence once again. For example. you're also training secondary muscle groups at the same time. I recommend that you remain at this level for at least three months. at this level. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. Consecutive days of hard resistance training for the same muscle group can be detrimental. Someone at beginners level should work out all three main muscle groups. For beginners. the recovery time between sets should be 30 to 180 seconds. and Friday and the upper body muscles on Tuesday.
When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. It is important to do exercises that work all the major muscle groups in both the upper and lower body. you can train your upper body. It's always important to judge by the feeling in your muscles and your general energy level. This technique helps ensure good strength balance between opposing muscle groups which may. For this reason. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. followed by the muscles of the upper back and chest. If you go for a run on one day. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). do not hesitate to take a rest and spend some time recuperating. follow an overhead press with a lat pull-down exercise. BALANCE When developing a strength training program. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. 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. Sequence the program to exercise the larger muscle groups first. as a result. For example. Activating one muscle results in a pulling motion. Split routines can also be used to integrate cardio training with weight training. they may not benefit very much from the workout. For example. for example then the following day. then the smaller muscIes. I have seen this happen many many time's. The latissimus dorsi muscles will not be overloaded and. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. movement. If curls are done first. When you are ready for a day off. . But training at this level is not recommended for basic or intermediate level athletes. 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. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. in turn. or pushing. Personally. As a result. Examples of these workouts are given later. If you do use too much weight. while activating the opposing muscle results in the opposite. There's little point in exercising at all if you only intend to do it for three months.Beyond the four-day routine are five and six day routines. When planning a training session. reduce the risk of injury. Most muscles are organized into opposing pairs.
To ensure safety and the best results. A poorly designed strength. or spotter. and phases of conditioning. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. and they may also produce better results. he can do squats with a barbell instead of leg presses on a weight machine. For example. and altering the volume and intensity are good ways to add variety. However. safety. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. who can observe his performance as he exercises. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. as this can cause dizziness and even loss of consciousness. The weight lifter should always do weight training with a partner. Using different equipment. he can switch to partner-resisted exercises or another form of resistance training. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. 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. Breathing should be constant during exercise. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . The athlete should never hold his breath. Also. exercise selection.then the arms. As a general rule. Correct breathing is another safety factor in strength training. improvement will occur. There are also other factors to consider. namely. A natural tendency in strength training is to see how much weight one can lift. and neck. for variety or due to necessity (for example. Lifting too much weight forces a compromise in form and may lead to injury. changing the exercises. when in the field).training program can be very boring. both should know how to use the equipment and the proper spotting technique for each exercise. The athlete should periodically substitute different exercises for a given muscle group(s). Each athlete must understand how to do each lift correctly before he starts his strength training program. low back. As long as all muscle groups are exercised at the proper intensity. abdominal.
EXERCISE SELECTION When beginning a resistance-training program. shoulders. and not for . Usually eight wellchosen exercises will serve as a good starting point. and so forth. Also. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. but are good for developing strength. low back. They should include those for the muscles of the leg. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. increasing strength is only secondary to someone that is serious about body building. only involves the elbow joint. This will help him train a greater number of muscles in a given time. and inhale during the negative (eccentric) phase as the weight returns toward the floor. For most people. however. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. Power lifting is probably safer than an Olympic lifting. These exercises will be detailed in a following section. most of the exercises in the program should be "multi-joint" exercises. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. On the other hand. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. The exercise should provide movement at more than one joint.the floor. For example. the pull-down exercise produces motion at both the shoulder and elbow joints. especially beginners. an exercise like concentration curls for the biceps muscles of the upper arm. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. This is because the exercises have been selected purely for for their strength properties. although an effective exercise. For example. only works the arm flexor muscles. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. The concentration curl.
because the beginner must concentrate at first on learning the proper form for each exercise. During this phase. conditioning. During the second week. H. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. the weight must be reduced.any traditional reason. By the end of the second week (4 to 6 workouts). if he can do more than 12. Power lifting exercises will also be explained in detail in their own section. If he can do only seven repetitions of an exercise. he should increase the weight until he can again do only 8 to 12 repetitions. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. and with higher repetitions usually between 12 and 20 reps. joints. When he can do more than 12 repetitions of any exercise. Also less rest is taken between sets during the workout. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. . P. the weight should be increased. This is very important. Circuit training is done with lighter weights. he should use progressively heavier weights. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. A training is one particular form of circuit training. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. and ligaments. and maintenance. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. Several different circuit training routines will be given in this book. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases.
is required to reach and maintain peak fitness levels. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. set of that exercise is done in an equal or lesser time period. This process continues indefinitely. unlike exercises performed in cadence or for a specific number of repetitions. The emphasis in this phase is no longer on progression but on retention. ideally. Three sets per exercise is the maximum most athletes will ever need to do. a second. Although training three times a week for muscle endurance and strength gives the best results. As time goes on and he progresses. third. As long as he continues to progress and get stronger. After an appropriate period of rest. More frequent training. however. and so on. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. recovery period. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. The use of timed sets. The maintenance phase should be continued throughout his career and. the maintenance phase is used to maintain that level. 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. As with aerobic training. throughout his life. Instead. The exercise period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. one can maintain them by training the major muscle groups properly one or two times a week. If he stops making progress with one set of 8 to 12 repetitions per exercise.This usually involves an increase in weight of about five percent. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. he does not need to do more than one set per exercise. . Maintenance Phase Once the athlete reaches a high level of fitness.
This is done by lengthening the time period of any or all timed sets. by increasing the number of timed sets performed. 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. Thus. and vice versa. 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. As the athletes' levels of fitness improve. Following this sequence ensures that all major muscles are worked. First. To meet this goal. as a general rule. the best procedure to follow when doing a resistance exercise is as follows. when a athlete performs a workout geared to develop muscle endurance and strength. In this way.5 minutes. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. and so forth) and sit-ups (regular. a muscle endurance or strength training workout should not be designed to work exclusively. This ensures continued gains and minimizes boredom. and to be assured that all emergencies can be met. This having been said. a training regimen which exercises all be developed and followed. and so forth) can be done. here is a very time-efficient way of conducting push-up/sit-up improvement. At the same time. For this reason.Timed sets can be applied to improving athlete's sit-up and push-up performance. Below. abdominal curls. feet-elevated. those muscle groups worked by the sit-up or pushup event. Then. abdominal twists. To add variety and increase the overall effectiveness of the activity. perform a workout to strengthen all of the body's major muscles. or by any combination of these. by decreasing any rest period between timed sets. several of these will be given. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. or give priority to. do timed sets to improve push-up and sit-up performance. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. the difficulty of the activity can be increased. close-hand. This is because the muscles worked by those two exercises will already be pre-exhausted. When . different types of push-ups (regular. wide-hand. Thus.
major muscle groups. With this approach. The beginning weight-training program will work most of the important. as in any endeavor. It has some duplication with respect to the lat pulldown. graphic 3-6@@@@@@ . Thus. and their primary action. where they are located. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. athletes must set goals for themselves. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. this program may overwork some muscle groups. for the beginner. When using timed sets for push-up and sit-up improvement. and biceps curl.performing this type of workout. For example. Finally. pay attention to how the athletes are responding.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. To ensure a good. If this happens. In the same way. It is a good program for beginners and for those whose time is limited. rest intervals must be placed between timed sets. During a timed set of push-ups. because of the nature of the situp. athletes can before doing the other. an athlete may reach temporary muscle failure at any time before the set is over. the times listed in the chart above may prove to be too long or too short for some athletes. balanced workout. This program also includes exercises to strengthen the neck muscles. several timed sets of push-ups can be done followed by several sets of situps. or vice versa. for the more advanced lifter. Major Muscle Groups In designing a workout it is important to know the major muscle groups. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. The exercises should be done in the order presented. This applies when doing each timed set. he should immediately drop to his knees and continue doing modified push-ups on his knees. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. For example. However. and make adjustments accordingly.
Always breathe when lifting. Accelerate the weight through the concentric phase of contraction. Perform all exercises through their full range of motion. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. You'll enjoy it and you'll see improvement in the tone of your body quickly. and return the weight to the starting position in a controlled manner during the eccentric phase. the intensity of the workout. Begin from a fully extended. With strength training. This can cause serious injury. then the smaller ones.Here are some tips for exercising through strength training. or arch the body. • Work with a low amount of weight first. This small investment of time and money will allow you to improve your overall muscle mass faster. This helps to increase motivation. lurch. relaxed position (prestretched). Exercise the large muscle groups first. Again. and end the concentric phase in a fully contracted position. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. and safety. . Otherwise you can have a training partner to help with spotting. lunge. • Consider working with a physical trainer. Always use strict form. Do not twist. Exhale during the concentric (positive] phase of contraction. or with the correct equipment training alone is OK too. Remember to include ten minutes before and after your workouts for warm up and cool downs! Key Points to Emphasize: Train with a partner if possible. and more effectively. and inhale during the eccentric (negative) phase. you should add in ten minutes per day three times per week at least. you'll want to increase this number over time to at least 30 minutes per day three times per week. • Change up the exercises that you do so that the process is easy and fun.
or partners. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. The availability of facilities may vary. The weight of the bags can be varied depending on the amount of fill. the result is largely the same. not just specific areas. Sandbags may seem unusual but have some advantages. Pull-ups. As with all training. it is unreasonable to expect that all folks can use them on a regular basis. but not more than 96 hours. three times a week. situps. However. and follow the principles of exercise previously outlined. All that is required is for the athlete.Allow at least 48 hours of recovery between workouts. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. sandbags. Exercise Programs When developing strength programs for people. dips. safety is a critical factor. cool down. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Sandbag exercises are very effective in strength-training circuits. They can improve an untrained athlete's level of strength. Although many towns have excellent strength-training facilities. Alternate pulling and pushing exercises. . to progressively overload his muscles. For example. Train the whole body. Never increase the resistance used by more than 10 percent at a time. to let the body recover and help prevent over training and injury. pushups. athletes should warm up. but the rest of the body must also be trained. Ensure that every training program is balanced. there are limits to the type of training that can be done. Progress slowly. and single-leg squats are examples of exercises which use a person's body weight. the development of strength does not require expensive equipment. follow triceps extensions with biceps curls. Concentrating on weak areas is all right. Whether the training uses expensive machines.
Workouts are designed to focus on certain muscle categories. 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. and foods are consumed with the intention to build the body's metabolism and increase mass. the negative part of each exercise should take at least as long to complete as the positive part. Weight training develops both strength as well as the size of skeletal muscles. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. This section will focus on weight training for body builders. More than one exercise per muscle group may be used. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Following are descriptions and illustrations of several PREs. weight training. It is achieved through muscle conditioning.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. the more effective they should become in providing the proper resistance for each exercise. They must communicate with each other to ensure that neither too much nor too little resistance is applied. the second half of each repetition as the exerciser returns to the starting position). The speed of movement for PREs should always be slowand controlled. Weight training uses a variety of specialized equipment designed to target specific muscle . The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. and rest. It uses the force of gravity to oppose the force generated by muscles through contraction. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. The longer the partners work together. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. As a general rule.
I find I can concentrate better working out by myself. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Equipment used in weight training include barbells. exercise types. If you don't use good form in weight training. These trainers can suggest specific workouts for you to begin with.groups and movements. size. If you are a beginner at weight training. EXERCISES . The specific combination of reps. When your muscles are resisting a weight. You need to build up your strength and over-working your muscles can cause more harm than good. dumbbells. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. The basic principles of weight training are pretty much the same as those of strength training. Weight training is one type of strength training using weights as the primary force to build muscle mass. If you want to undertake it yourself. Most gyms offer the services of a personal trainer that comes with the membership fee. pulleys. Different weights will give different types of resistance. and weight moved to cause desired increases in strength. Personally I have never used a personal trainer or even a training partner. tempo. First. endurance. exercises. they are both similar to each other. or shape. the overall tone of that muscle will grow over time. Building up slowly allows muscles to develop appropriate strengths relative to each other. you should not just "jump right in". It involves a manipulation of the numbers of reps. While they are not exactly the same. Some people refer to weight training as strength training. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. sets. you risk muscle injury which could hinder your progress. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Some of your muscles might be naturally stronger than others. we'll define some common exercises for clarification. Another form of weight training is resistance training. and weight depends upon the desires of the body builder. Strength training focuses on increasing muscular strength and size. sets.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
This exercise can also be performed with dumbbells or seated on a weight bench. Lock your legs and hips and keep your elbows in slightly under the bar. Keep your upper arms close to your head. let's look at a couple of sample workouts. If you are going to join a gym. Press the bar to arm's length over your head. This can also be done with straight bar. front dumbell raise Standing Military Press For this exercise. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. they will have many specialty machines that will work specific parts of your body. 2 dumbbells. Press bar overhead to arm's length. shoulders military press. you will use a barbell. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. side dumbell raise. seated or standing or with 2 dumbbells and your palms facing in.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. front barbell raise. Return to the starting position. military raise. Lie on an incline bench and position your head at the top. The exercises listed above can be done either in a gym or in your home. . Now that you know what exercises to do. dumbell press. Employees at the gym can help you with proper use of the machines.
. Pull the bar straight up towards your chin. Let the bar hang straight down in front of you. Keep your body and wrists straight.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. keeping it close to your body.
Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most. Don't swing! Front Dumbbell Raise . Lower slowly to the starting position. Don't cheat by leaning forward or backward.
Maintain a slight bend in your elbows throughout the exercise so that your arms are straight.Stand with a dumbbell in each hand. Your feet should be about shoulder width apart. Hold a dumbbell in each hand with your palms turned toward your body. so that both arms are in motion at the same time. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. palms facing backward. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. lower the weight while simultaneously lifting the weight in your right hand. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. controlled motion. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. . Don't lean forward while doing this either or you risk injury to your back. Make sure you are lifting the dumbbells up rather than swinging them up. Then slowly lower them back down to your side again. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. but not quite locked. With a smooth.
look straight ahead instead of at the floor so you can keep your back straight. Droop your shoulders down as far as possible. Raise your shoulders up as far as you can go then slowly return to the starting position. Your back should be flat and almost parallel with the floor. Switch arms after one set. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Concentrate on pulling your elbow back as far as it can go. Reach down and pick up a dumbbell with your right hand. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. 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. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Before starting. The dumbbell should end up roughly parallel with your torso. . After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Your left arm should be locked at the elbow so it will support the weight of your upper body.
You can also use a wider stance to work the inner quads even more. . Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Once you reach the bottom position. press the weight up back to the starting position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. until your upper body is parallel to the floor. Firmly grip the bar with your hands almost twice your shoulder width apart. not your neck. Stiff Leg Barbell Place a barbell on your shoulders. Return slowly to the upper position. You can put your heels on a 1 inch block to further work the quads. Keep your head up and your back completely straight. This can also be done with your knees slightly bent. 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. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Keep your back as straight as possible and your chin up. Standing Calf Raises This can be done with a specific machine found in a gym. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Bend at your waist with your legs locked.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. or adapted for use without the machine. This can also be done holding a barbell. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor.
Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Keeping your front foot flat on the floor. 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. Return to the starting position. lowering your hips so your rear knee just clears the floor. Position your right leg forward in a long stride. Keep your head and neck in line with your torso so that you are looking forward. the more difficult the exercise. At this point. then slowly straighten your legs and raise your body back up to a standing position. Pause briefly in this position. leading with your head and chest. sit your hips back (like you are going to sit in a chair). Place a barbell behind your head at the base of your neck. your hips should be sitting back.the higher the box. If you have difficulty lowering yourself down this far. your thigh and lower leg form a right angle. At this point. then switch legs and repeat. Now. Mid Section . Stand up straight. your knee should be directly over your toe. Your shoulders should be directly over your front foot. Keep your back tight and your chest out throughout the entire exercise. Reach one foot back and place your toe on the box. and straightening your leg. Keep your opposite foot flat on the floor and point your toes forward. 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.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . and lean forward slightly at the waist. your shoulders should be directly over front foot. Lunges Place a barbell on your upper back. Slowly bend your knees. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. bend your knee (of your front leg). Complete a full set. Lift your chest up and look straight ahead. Your foot should be far enough in front of you so that when you bend your right knee. or alternate legs for each rep. Grasp the barbell with both hands with a wider than shoulder width grip. and your chest should be directly over the middle of your thigh.
place them three to four inches apart and point your toes inward so they touch. If you are resting your feet on a bench. or resting on a bench with your knees bent at a 90 degree angle.don't cheat yourself by using momentum! Workout Routines Bulk Up . controlled movement . Place your hands lightly on either side of your head keeping your elbows in. Begin to roll your shoulders off the floor. Focus on slow. and your lower back should remain on the floor.Crunches Lie flat on your back with your feet flat on the ground. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.
but your mind will get prepared as well. Beginners. you need to start out with some warm up exercises. If the word "damage" makes you flinch. you learn to push your muscles harder and inflict more damage that takes longer to recover from. You can adapt it as needed to suit your workout goals. This is what bodybuilding is all about – a continuous cycle of one-step-back.Upper Body For the following exercises.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. You can progressively increase the amount of weight you lift as you get stronger. 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. get sore but bounce back quicker since the muscular damage isn't as severe. don't worry. You should also have an appropriate cool down period after you are done working out. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. on the other hand. It's a good thing for a bodybuilder to incur limited muscle damage. A warm-up session prior to working out can not only help get your body ready for exercise. you can work out more frequently than more advanced body builders. The reason is simple: as you get more experienced. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. Again. Day 1 . This can be simple stretching as you get your body ready to work. begin with two sets of 10-12 reps each. two-steps-forward. As a beginner. This can also be simple stretching exercises and deep breathing. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. With any workout. it's important to start out slow and not push yourself beyond your limits. . repeated over and over on a weekly basis. This plan is just a suggestion.
Lower Body and Abs Again. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Upper Body Increase your sets to 3 doing 10 .12 reps each • Chin ups (get assistance if necessary) .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Rest Day 4 . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .
it can still be effective. Day 1 . but if you need to start out slowly. and Abs Do three sets of 12-15 reps each.Rest If a four day workout plan is too much for you.• 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 . • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend .Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.Back. Here is a sample three day workout. consider starting out with a two or three day plan. Chest. Keep in mind that you won't get results as quickly with a fewer day workout. .
During training. When you consume protein and carbohydrates prior to a workout. you should eat some protein and carbohydrates. Triceps.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .Biceps. your body can take advantage of that extra blood flow and work the muscles more efficiently. but you can choose whatever foods you want to get what you need. Many people opt for a protein shake and a bowl of rice. This is to make sure that you have enough energy to make it through your entire workout. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . .Legs and Shoulders Do three sets of 12-15 reps each. By doing this. 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. there is increased blood flow to the muscles.
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. endurance. Remember. muscular endurance. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. not lift weights. strength. This is to get the blood flowing through the muscles. try more weight. This could be a little time on a treadmill or walking. be sure to take note of how long it took you to get to that point. athletes' . Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. If you find that it's just a bit too easy.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Circuits can also be designed to concentrate on sports skills. 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. you want to build your body. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. flexibility. The goal is to add weight until it's difficult to complete 8-12 reps. and flexibility. Circuit training is a term associated with specific training routines. It's also a good idea to do your first set with very little weight. add a little weight and do the exercise again. Circuits can promote fitness in a broad range of physical and motor fitness areas. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. These include cardio endurance. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. On the second set. Be sure and rest between sets to allow your body to adjust and recover. coordination. Usually that's around a minute or two. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. It describes calisthenic exercises for developing strength. and speed.
These include the time. Each has distinct advantages. number of time. Because athletes may do incomplete or fewer repetitions than called for to reduce this time.common tasks. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Almost any area can be used. a specific length of time is set for each station.Increase the time per station along with the number of repetitions. it can provide both fun and a challenge to any athletes' physical and mental abilities. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . or any combination of these. number of stations. . Fixed Circuit In a fixed circuit. and any number of athletes can exercise for various lengths of time. circuits can be organized to exercise all the fitness components in a short period of time.Keep the time for completion the same. . the quality and number of the repetitions done should be monitored. . Progress is measured by the time needed to complete a circuit. and no signal is given to move from one station to the next. doing a fixed number of repetitions at each station. number of stations. number of athletes. there is no set time for staying at each station. At the same time. The time is monitored with a stopwatch. and athletes rotate through the stations on command. Free Circuit In a free circuit. In addition. These are discussed below. and sequence of stations. Aside from this. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered.Increase the number of times athletes go through the circuit. but increase the number of repetitions. number of times the circuit is completed. the free circuit requires little supervision. athletes work at their own pace.
Number of Times a Circuit is Completed To achieve the desired training effect. slowdowns. Consider also the time it takes to move from one station to the next. and poor results. When a fixed circuit is run. It is vital in a free circuit that no athlete stand around waiting for equipment. For example. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. athletes may have to repeat the same circuit several times. in this instance a rope jumping station must have at least four jump ropes. developing lower-body strength) needs as few as six to eight stations. and taking 15 seconds to move between stations. On the other hand. Each station must then be equipped to handle four athletes. The exercise time at each station may be reduced to 20 seconds the second and third time through. After the warm-up. respectively. the time at each station should always be the same to avoid confusion and help maintain control. . Having enough equipment reduces bottlenecks. A circuit geared for a limited objective (for example. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations.Time One of the first things to consider is how long it should take to complete the circuit. circuits to develop both strength and cr fitness may have as many as 20 stations. Further. Number of athletes If there are 10 stations and 40 athletes to be trained. Another option is to have four rotations of the circuit. exercise periods may be increased to 30 seconds or longer for all three rotations. For example. Difficult exercises can be alternated with less difficult ones. the athletesm should be divided into 10 groups of four each. a circuit may have ten stations. The whole workout takes less than 45 minutes including warm-up and cool-down. exercising for 30 seconds at each station. As athletes become better conditioned. athletes may run through the circuit three times.
and guerrilla drills described in this section. conditioning drills. he should not limit the circuit to only these activities. the same muscle group should not be exercised at consecutive stations. calisthenics. in a circuit for strength training. On the other hand. the designer must decide how to arrange them. He can choose from the exercises. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. The designer must consider the specific parts of the body and 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. increasing muscular strength may be the primary objective. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. For example. For example. in a strength training circuit. grass drills. The six steps below cover the most important pects of circuit development. Arrange the Stations A circuit usually has 8 to 12 stations. improving cardiorespiratory endurance may be the top priority. exercisers may follow . Imagination and fun are important elements in developing circuits that hold the interest of athletes. After deciding how many stations to include. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). while muscular endurance work may be secondary.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. However. For example. but it may have as many as 20.
The sketch should include the activity and length of time at each station. athletes can alternate hard exercises with easier ones. he may do this in several ways. and all other useful information.the pushing motion of a bench press with the pulling motion of the seated row. Another approach might be to alternate between upper and lower body exercises. they may run laps or run between spread-out stations if space is available. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. instructions for the stations are written on the signs. In the gymnasium. each muscle has a chance to recover before it is used in another exercise. The choice of exercises for circuit training depends on the objectives of the circuit. The necessary equipment is placed at each station. Select the Training Sites Circuits may be conducted outdoors or indoors. the number of stations. If some exercises are harder than others. athletes may run five laps or for 20 to 40 seconds between stations. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. However. spreading the stations too far apart may cause problems with control and supervision. #########show exercises . Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. In some cases. The choice of exercises depends on the objectives of the circuit. 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. By not exercising the same muscle group twice in a row. If the designer wants to include running or jogging a certain distance between stations. Outdoors.
flexibility. will derive the greatest benefit from many of these exercises. . and strength. On the other hand. However. Poorly-coordinated athletes. a conditioned athlete may use multiple sets of flutter' kicks with good results. When doing exercises at a moderate cadence. SAFETY FACTORS While injury is always possible in any vigorous physical activity. few calisthenic exercises are really unsafe or dangerous. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Nonetheless. Calisthenics can be used to exercise most of the major muscle groups of the body. the possibility of straining the lower back increases. Few exercises are inherently unsafe. and chin-up/pull-up. Finally. They can help develop coordination. With a slow cadence. and directions are provided below with respect to the actions and cadence. and side-straddle hop can best be used in the warm-up and cooldown periods. without support. These calisthenics are noted. use 80 counts per minute. cardio and muscular endurance. such as trainees. Use good judgment before performing these exercises. For example. use 50 counts per minute unless otherwise directed. with the lower back properly supported. flutter kicks are an excellent way to condition the hip flexor muscles. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. on the other hand. following the directions written below will produce satisfactory results with a minimum risk of injury. for the average athlete. however. and strength.Calisthenics Calisthenics can be used to help develop coordination. for the average athlete who is of sound body. shouId not do the advanced exercises highly fit athletes can do. calisthenics such as the bend and reach. some of the calisthenics listed below may be done in cadence. because of predisposing conditions or injuries. Exercises such as the push-up. However. knee bender. The keys to avoiding injury while gaining training benefits are using correct form and intensity. athletes with low fitness levels. may find certain exercises less safe than others. Cardio Vascular and muscular encurance. parallel bar dip. sit-up. Although calisthenics have some value when included in a cardio circuit or when exercising to music. Also. lunger. flexibility. squat bender. some people.
at the same time. athletes should progressively train to build up to these exercises. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. progressive manner. The day after a "hard" training day. a certain level of muscular strength is needed to do them safely. ballistic (that is. Some athletes complain of shoulder problems resulting from rope climbing. athletes can do running at THR with some light calisthenics and stretching. If this type of action is performed. Progression and Recovery Other important principles for avoiding injury are progression and recovery. develops all the fitness components. wheelbarrow. This is especially true if someone has had a previous injury to the back. should be used. if athletes are working the same muscle groups and/or fitness components. if the Monday-Wednesday.The key to doing calisthenic exercises safely is to use common sense. These exercises are beneficial when the athlete is fit and he does them in a regular. Using such exercises for unconditioned athletes increases the risk of injury and accident.resisted exercises followed by a slow run. Therefore.Friday (M-W-F) training objective is cardio vascular fitness. Such a program has variety. not conditioning drills done to cadence. For example. and crab-walk exercises. slow stretching exercises. Also. The following are key points for ensuring safety during stretching and calisthenic exercises: . However. To ensure balance and regularity in the program. and follows the seven principles of exercise while. The best technique is to train alternate muscle groups and/or fitness components on different days. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. athletes can benefit from doing partner. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. they should work them at a reduced intensity to minimize stress and permit recovery. Programs that try to do too much too soon invite problems. horizontal ladder. it minimizes injuries caused by overuse.
Start by working in exercise through aerobics and strength training into your day. . you need to give it the physical movement that it needs. ballistic (bouncy or jerky) stretching movements. controlled movements with little or no extra weight. ride the bike. Use static (slow and sustained) stretching for warming up. if done. If you can't leave the kids. . During your favorite show.Stretch slowly and without pain and unnatural stress to a joint. • If you can't leave the television. .A combination of spinal rotation and bending should generally be avoided. use a stationary bike. use only slow. To make it even better. take them with you. head out for a walk with your spouse for a few minutes. which will make the process easier and even more enjoyable. • Do it with a pattern. Your Overall Body Fitness Plan To improve the physical fitness of your body. However. consider these easy and fun ways to get in the exercise that you need. You can even start doing these things at home.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. This is a great way to get in some quality time away from the television. cooling down. too. You get the exercise you need without missing your television program and time will fly by. Visit your local recreational center or community center. This means feeding it the right regimen of movements. CALISTHENIC EXERCISES The following are some common calisthenic exercises.. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner.
Your overall body fitness means exercise and movement. climbing. you'll probably find every excuse not to do them. These areas are commonly susceptible to injury due. comparing one person's flexibility with another's should not be done. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. It will make all of the difference in how effective it is for you. No one test can measure total-body flexibility. For many it's a great stress relief and it can be a lot of fun. in part. loading. running. tests can be used to assess flexibility in the hamstring and low-back areas. disease-free joints. People with poor flexibility who try to stretch as far as others may injure themselves. However. Good flexibility can help an athlete accomplish such physical tasks as lifting. . you will come to enjoy exercising. It involves the ability to move a part of the body through the full range of motion allowed by normal. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint.• Do sports and other physical activities that you enjoy. martial arts. 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. When you begin to add these into your day. 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. to loss of flexibility. Stretching should not be painful. Yet. Because people differ somewhat anatomically. Developing and maintaining it are important parts of a fitness program. Flexibility is a component of physical fitness. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. Make it your goal to actually put together a workout that you enjoy. Swimming. 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. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist.
Every muscle is subject to the myotatic reflex. stretching must be slow and deliberate. Without it. When pain results from stretching. but no pain. The longer a stretch is held. Stretching Techniques Using good stretching techniques can improve flexibility. The athlete should feel slight discomfort. the myotatic reflex causes it to tighten and attempt to shorten. Although an important safety feature. There are four commonly recognized categories of stretching techniques: static. it can be an obstacle to athletic development. proprioceptive neuromuscular facilitation (PNF). The reflex opposes changes in muscle length. The athlete assumes each stretching position slowly until he feels tension or tightness. This lets the lengthened muscles adjust to the stretch without causing injury. Static stretching should not be painful. for best results. Set your stretching goals over a period of weeks or months. by limiting range of motion and preventing the body from hurting itself. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. our muscles would be allowed to overextend and tear. If you overstretch you can injure the muscle and end up decreasing your flexibility. the easier it is for the muscle to adapt to that length. These are described here and shown later in this section. passive. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. He should hold each stretch for ten seconds or longer. . and ballistic. not days. and it prevents strains and tears. This lengthens the muscles without causing a reflex contraction in the stretched muscles. requiring a long slow recovery process. You may weaken the muscle. especially during a sudden or extreme change. When a muscle lengthens beyond a certain point. This is the tension you feel during stretching exercises.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). It is a safe and effective method for improving flexibility. To counter the reflex.
This is especially important if you've suffered a previous injury that may be affected by flexibility training. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. to help him stretch. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. such as a towel. and as part of a warm up for any athletic activity. • Complete a large muscle warm-up such as brisk walking. Stretch gradually. Gently stretch to a point of tension and hold. it often forces a muscle to stretch too far and may result in an injury. or dynamic. bike riding. for five to ten minutes before stretching to warm up the body. BALLISTIC STRETCHING Ballistic. • Don't bounce or jerk when you stretch. Other key points include: • Consult your doctor before starting any exercise program. Safety Guidelines Stretching is only beneficial if done properly. and with proper form to avoid injury. or rubber tubing. including one increasing your flexibility. Bouncing causes the muscles to tighten and increases the risk of injury. This produces a safe stretch through a range of motion he could not achieve without help. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. . pole. Although this method may improve 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. • Devote several minutes to stretching three to five days a week. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. Individuals and units should not use ballistic stretching.
• You should never feel pain in your joints during stretching exercises.Slow joggin-in-place or walking for one to two minutes. assumed slowly and gradually. it took years to get tight. • Hold the furthest point of any stretch for a few seconds. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. • Hold each stretch with a feeling of lengthening the targeted muscles. A mild sensation of pulling should be felt in the target area. Do them during the cooldown to help maintain flexibility. then stretch further and hold that new position for 20-30 seconds. . . Type: Use static stretches. • If you're a beginner. start slow & don't over do it. Athletes should do these for five to seven minutes before vigorous exercise . allow some time to see results. circulation. Stop if you feel any pain. not pain. FITT Factors You should include stretching exercises in all of your workouts. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Remember. The following FITT factors apply when developing a flexibility program. and increases the temperature of the active muscles.• Don't hold your breath. Frequency: Do flexibility exercises daily. stop immediately and consult your health care provider. Be patient. • Don't overstretch. breathe normally and deeply with a feeling of relaxing the body. This causes a gradual increase in the heart rate. blood pressure. If you do. A recommended sequence of warmup activities follows. as well as passive stretching and/or PNF stretching.
as described in another section. lift a lighter weight to warm-up before lifting a heavier one. After running. .. one should walk for one to two minutes. thereby reducing blood flow to the heart and brain. Stopping exercise suddenly can cause blood to pool in the muscles. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications.Calisthenic exerciese. to increase the intensity level before the activity or conditioning period. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. .Slowly mimic the activities to be performed. The warm-up increases the flow of blood to the muscles and tendons. Work each major joint for 5 to 10 seconds. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.Do not stop suddenly after vigorous exercise. For example. It also increases the joint's range of motion and positively affects the speed of muscular contraction. as this can be very dangerous. thus helping reduce the risk of injury. . knee/ankle rotations) to gradually increase the joint's range of motion. Hold each stretch position for 10 to 15 seconds. . and stretching exercises should be a major part of both.Slow. and do not bounce or bob. . Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. The following information explains the importance of cooling down and how to do it correctly. for example.Slow joint rotation exercises (for example. static stretching of the muscles to be used during the upcoming activity. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. This helps prepare the neuromuscular pathways. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. arm circles.
if possible. Rotation Exercises Rotation exercises are used to gently stretch the tendons.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Athletes who are overweight should follow a fat loss program. The following exercises should be performed slowly. Be careful not to overstretch. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. ligments. . Use partner-assisted or PNF techniques. This may provide better movement and less friction in the joint. Such programs include sensible diet and exercise regimens.. However. You may also work on it at home. this method is very time-consuming and expensive and usually done only at hospitals and universities.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Stretching is one form of exercise that takes very little time relative to the benefits gained. There are also height to weight and circumference ratio's but these are the least accurate. . The muscles are warm from activity and can possibly be overstretched to the point of injury. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. A more accurate way to determine body composition is by hydrostatic or underwater weighing.
People always want to know if a particular food is good or bad for them. only a small percentage of their total body mass may be fat. Take a look at the weight allowed for your height as shown in Table 1. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. We aren't talking about a diet that you will go on to lose weight and then come off of later. full of taste and adventure. But. . Although that sounds even worse. you can do it with lots of favors that you AND your children will enjoy. What you need to accomplish through a diet is to train your body to eat healthily. Think of your diet as being free. chips. with all of the comfort that you want and need. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. You Are What You Eat. If you exceed the weight listed for your height. dieting is something that is simple to do healthily even if you can't live without certain foods. And.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. This exercise program meets the requirement to be physically active everyday. However. it's time to starting making some changes to your lifestyle. Don't think about a diet that's taxing. 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. we aren't talking about a diet to lose weight. and height. gender. You need a diet that is actually a way of eating. not a temporary thing but a permanent thing. Too many bad choices over time can accumulate into a poor diet. too. troublesome. No single food choice is necessarily a bad choice. If you don't fall into the well-muscled category. Poor choices like a lunch of soda. Yet. here. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. open. which is best accomplished by a combination of eating less and exercising more. you may not necessary be over fat. You can do it even when you are in too much of a rush and don't have time. limiting or boring. Losing one to two pounds a week is a realistic goal.
But. whole grains give you so much more health. and they are very low in calories meaning you can eat more. They provide antioxidants to a high level that helps to heal your body.What's Healthy? The foods that you need play a significant role on your health. In the way of your body. • Fruits are sweet so they can solve the sweet tooth. 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. healthy food is just as important. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. They don't cause you to gain weight like others. your heart rate increases to unhealthy levels. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. 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. • You are more prone to limitations physically as well as mentally. and sugars that can cause you health issues. • Your body does not heal as quickly from injury. Unlike "white" foods. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. • Without nutrition. the food that you consume is the fuel that your machine needs. If you consume the wrong foods all of the time. your body will not be able to perform as well as if you gave it the highest quality foods. it won't perform the right way. . All sorts of problems arise from not eating a healthy diet of food. • Your blood pressure rises. your body can become ill faster and with greater intensity. improve your physical fitness from the inside to the out. 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. fats. • Whole grains are also an important product of a healthy diet. If you don't give it quality food.
Those that do not get enough fluids end up having a body that retains water rather than having less. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. too. 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. Consuming enough water means that you'll system is hydrated. 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. take note of how a normal day or week goes for you. He or she may recommend a diet that is different for your specific health issues. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. The good news is that you don't often need a lot of work to make them happen. The body goes into dehydration mode.• Water intake is also important. What do you eat for breakfast. All foods and drinks should be noted! . if you need to lose weight. Your doctor may have additional or different recommendations for your health. If you are dieting and need to lose weight. you need to take into consideration the location that you are right now. You need protein but you shouldn't want to get it from fatty meats. 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. causing you to keep in all that you can. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. you're eating less and that you aren't getting as many calories from other liquids. • Meats are important parts of the diet. Spend one or two days recording the foods that you eat in an average day on a piece of paper. you need to reduce this amount to at 1500 to 1600 calories per day. If you don't do anything else. improving these five areas is all you need to do. Dieting To Lose Weight Finally. too. In addition. The average person should consume about 1800 to 2000 calories per day. Where Are You Now? When it comes to improving your diet fitness.
sugars and calories in general. find out why it is that you can't give them up. If you love your mashed potatoes loaded with gravy. 4. How often did you eat without actually being hungry but being instead bored. Figure out how many calories you are consuming in an average day. Look at your list of foods and see how many of them are high in transaturated fats. Next. Being honest with yourself is important. Don't worry. If you just love the taste. that's a different story. you need to address this emotional problem. they aren't all bad! First. For example. there are several key things for you to address. anxious. For example. 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. you can find ways to get much of the same taste without a lot of the calories. If you need apple pie to feel safe. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. are you connected with that big slice of apple pie because it was your favorite growing up. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . 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?) 5.2. though. For most people this is as simple as tracking what they eat over the period of a few days to a week. determine if there is a better way for you to get the foods that you like. 3. you may have an emotional attachment to the foods. sour cream and butter just because you love the taste.
For example. Here are several key areas to make changes and exactly how you should make them. 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. You should know what types of foods you can not eat. 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. Indeed you may want that slice of apple pie. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact. Yet.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. if you give it a try you may find that you like these foods better than you do the high fat. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. limiting diet that's going to make your taste buds go permanently bland is up next. The awful. If you are a diabetic. and therefore you can improve your health overall. 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. here is comes. now you need to consider how you will make changes that you can actually live with. One limit to this is when the food itself is detrimental to your health condition. you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. How Can You Improve? Okay. Don't fret about the foods you love. But. high cholesterol foods that you currently are eating. We've already talked about what foods you need to eat for a healthy diet. If you can not commit to making changes here. That's exactly what you need to strive for here. your diet fitness can threaten your life through disease and even early death. Food isn't worth the risk of your life. This section of our book is long for a reason. remember moderation is the key factor in real diet fitness health. instead of eating it every few days make it the reward that you get for a week of good eating. . use it in a different way.
Heart Health Improving your heart's health is essential. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. In addition. Garlic is a great antioxidant for your heart too. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Instead of using a lot of salt. the more antioxidants are in it. 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. Yes. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. richer and brighter the color is. Antioxidants can help to transform your health. you are in a hurry and who has time to chop up vegetables? Well. they help to remove toxins from your body which means a reduction in risks of cancer. in moderation can improve your health. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. Reducing the amount of sodium that you take in is also a key factor in improving health. there are reasons why an investment in a bit more time here can literally save your life. They can help to unclog your heart's arteries from cholesterol. For this. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. try other flavor additions to your dishes. You should try to consume at least 2 to 3 servings of fish per week. eat lean cuts of meat. The darker. there are various foods that can help you to improve your hearts health. For example. Consume more fish. 2. replacing the vegetable oil in your diet with olive oil. 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. A good way to know if they are in the foods that you are eating is to look at the color of the food. 1. . Or take a supplement of fish oil. And.
cholesterol. Don't reach for beef. Remember. Start looking for leaner cuts of meat. To help you to not feel hungry. or products that are placed in foods to keep them fresh and looking good. milks. we'll make it simpler for you. Try to look for ways to improve your current recipes through replacing butters. eat a bit slower. . unhealthy foods with foods that are better for you. 2. Add one new recipe to your diet each week. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. The trick you should follow. butter or creams. 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. but replace at least part of it with ground turkey or pork. 3. Look at labels. The produce section is your friend filled with riches. Reduce portion sizes. meats that are high in saturated fat are clogging your heart. You won't notice the taste difference. chicken and pork over beef. Replace white bread with whole grain bread. 5. Visit the website of the American Heart Association to get heart healthy recipes. 4. One good switch is with ground meats. No food in one sitting should be a larger quantity than the size of your palm. It adds weight to your body and it causes all types of health risks later in life. Meats. No boxed dinners. Remove soda from your diet. can lead to increased health risks for cancer and they put the pounds on. Reduce the amount of fat. Eat more fish. eggs and other fresh products usually line the walls of the building. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Learn to read labels so that they tell you what's in the foods you eat. 6. and sugars in the foods that you eat. Some of these preservatives can clog up your heart. Avoid the aisles and you'll improve your health overall. Replace white rice and pasta with whole grain. salts. This single movement alone will improve your health considerably. is to visit your grocery store and walk around the outside aisles only as much as possible.Many foods that are pre-made contain high amounts of preservatives. then. no frozen entrees. Look at your grains. Eat more fruits and vegetables.
but that requires the breakdown of body protein from muscle. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. While you may love food. To have enough energy to perform your workout. the foods you eat can make a huge difference in the effectiveness of your program. you'll need a lot of different nutrients. But food is very important in a body building program. Food supplies us with calories. Glycogen is the principal form of energy that is stored in muscles. Dropping just a small amount of weight means that you need to eat less and do more physically. . Food is a requirement to living and a healthy diet is an essential part of living a long life. If you're not eating enough carbohydrates. When your muscles are filled with glycogen. then you need to consider a calorie reduction. you will get into the habit and will eventually love the differences you have made. Many people don't pay enough attention to the types of food they eat. Glucose can be made from protein. convenience or habit. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Remember. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. while making changes at first is a challenge. Carbs Carbohydrates are the body's main source of glucose. Don't make sacrifices here for speed. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. One of the most important would be carbohydrates. they both look and feel full. your body will start breaking down muscle tissue for glucose. Calories are tiny bits of energy that your body uses to perform work. Glucose also provides energy for your brain and making blood in your body. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout.If you need to lose weight.
Beans and oatmeal are two excellent sources of fiber. it is also the best time to load up on carbs.are digested quickly and easily. Breakfast is definitely the most important meal of the day. 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. it can prevent muscle catabolism while promoting anabolism. The resulting insulin spike is a double edged sword. After training. and brown rice. the intake of simple carbs can stimulate fat storage. Eat about 25% of your daily carbs at this meal. 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. state. Blood sugar and muscle glycogen levels are low from your overnight fast. potatoes. you must consume enough fiber in your diet. For example. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily.typical simple carbs . For men. Eat some simple carbs after your workout and eat more of them. Women multiply their body weight by two to get their carb gram intake. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. A high carb intake at your post training meal will have less chance of being stored as fat. whole grain breads. oatmeal. Along with carbs. or muscle building. Honey. That number will be the amount of grams that should be consumed daily. and besides your postworkout meal. Divide your carb meals into six servings throughout the day.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. the amount of carbs that should be taken in by multiplying their body weight by three. If you have not been working out. and aiding in muscle glycogen formation and growth. Your body must replenish these levels before stimulating the fat storing machinery in the body. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Focus on unprocessed complex carbs like sweet potatoes. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. If you eat too many carbs in one sitting. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. . however.
state. you will want to rotate your carb intake. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. If you lose more nitrogen than you consume. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. You usually see this in people who are starving. If you eat carbs late in the day. Watch out. your carb intake should decrease. Glucose molecules make up carbohydrates just like amino acids make up proteins. if your protein output exceeds intake you would have a negative nitrogen balance. Protein is involved in growing. and replacing tissues. your body will break down muscle tissue to get it. repairing. Protein intake exceeds output. or muscle building. if you consume more than you lose. Obviously. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. This puts your body in what is called a catabolic state. then 50% more (900g) for the next two days. try varying the volume of intake. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss).As your day wears on. Your body is degrading muscle and other body proteins. this is something that you want. so your body won't need as much. For body builders. or have a fever. injured. burned. If you are needing to lose some fat along with building your muscles. Your energy requirements will also decrease at this time. The total carb intake is the same. and protein is retained in tissue as new muscle is added. For example. Protein Another important nutrient every body builder needs is plenty of protein. . Amino acids are the building blocks of protein. On the other hand. you will be in an anabolic. and then increases insulin levels (ensuring no loss of muscle) on the final two days. That is made possible because proteins are the basis for body structures. your body will store them as fat and increase weight gain instead of muscle mass. then the standard 600g for the next two days. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). nitrogen balance is an important concept to keep in mind when talking about proteins. This is not good because the opposite is now happening. Eat 50% fewer carbs (300g) for two days.
The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. When calculating the amount of protein you are eating. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Saturated fat is bad. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. fish. The key to fat intake is to stay away from bad fats and only eat the good fat. Fats are the main source of energy in the body. you need to focus on the complete sources rather than those that are incomplete. cooked broccoli 1 c. concentrate on the complete sources of protein like meat. you'll need to eat more protein to counteract this effect. cooked 5 oz. your protein intake should increase to 1 1/2 times your bodyweight. would need to eat 200 grams of protein every day to put the body in an anabolic state. milk 2 T. That way. but if you want to get ripped with your body building program. steak. even when you are building the perfect body. Fats Yes. catabolic means muscle loss. therefore. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. Fat combines with glucose for energy in order to spare the breakdown of protein. The general rule is to consume daily the same amount of grams in protein as your body weight. If you are dieting while body building. Because of the chemical composition of saturated fat. and eggs. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. your body cannot break it down very well. your body won't grow when it is in a catabolic state.An anabolic state is when your body has a positive nitrogen balance. . In body building contexts. you'll still need some fats in your diet. 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. Ultimately. protein can do what it is supposed to do . you'll need the amino acids in protein to work in your body. Many diets have you cutting back on fat and carbohydrate intake. While there are proteins in other foods. Be aware of the amount of protein you are eating and make them work for you instead of against you. These are the fats that contribute to heart disease and high cholesterol. A 200 pound body builder. To compensate.build muscle.
and diabetes. seafood. fatigue. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. 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. Elevated levels of LDL can clog arteries and cause heart disease. maintain healthy hair and skin as well as providing a sense of fullness after meals. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. as well as egg yolks. So basically.Saturated fats are commonly found in animal products such as meat. well. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. You should truly strive to eliminate all trans fats from your diet. fat. . Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. help prevent cancer growth. and even Type 2 diabetes. These fats are found naturally in foods like nuts and avocados. Fats keep the body insulated. Unsaturated fats are in liquid form as in oils. They are also more readily stored as body fat. Fats are actually an important part of any diet. whole milk dairy products like milk and cheese. joint pain. heart disease. Unsaturated fats are easier for your body to break down. They play an important role in protecting the body's vital organs. and improve brain function. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Trans fats should also be avoided. Because they reduce inflammation in the body. They can reduce inflammation. Trans fats cause an over activity in the immune system and are linked to stroke. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. This type of fat is often used in commercially processed food because they are preserved longer. At room temperature. saturated fats are hard and solid. Omega 3 Fatty Acids can actually help combat conditions such as depression. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. so they should be limited. These fats are most often found in fish and can have some significant health advantages.
but alcohol lowers the amount of testosterone in your body and actually increases estrogen. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Having higher levels of testosterone can help with your workouts by making you more aggressive. Alcohol consumption also hurts muscle growth. hydrated and even over hydrated muscles allows for a much higher anabolic environment. magnesium. it dehydrates your muscle cells. • Use olive oil in salad dressings and when cooking • When baking. Not only that. In fact.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. That includes alcohol as well. but drinking actually lowers protein synthesis by twenty percent. you will not be as intense in your lifting and weight training. alcohol can have a detrimental effect on your progress. Not only will having a hangover lower your workout intensity. But when you are a body builder. There are several reasons why it does this. About a 1/2 cup is a good amount. you will want to pay close attention to the foods you are feeding your body. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. For one. phosphorus. so when those levels are down. 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. Many people like a drink or two or even three to help them unwind and relax. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. you must be careful not to overdo on the fats. it becomes much harder to build muscle. iron and potassium. Alcohol contains nothing but empty calories. it slows down your metabolism hindering your body's ability to process foods. Because your cells aren't holding as much water. It has no nutritional value but it does contain high caloric content. instead of topping with chocolate or candies. relaxation and growth including calcium. . As many know.
In addition. The liver metabolizes stored fat for energy. it can be especially important. you need plenty of water. and water unlocks the power of those vitamins. and you should. If the liver is doing some of the kidneys' work. Without enough water. Supplements like creatine work in part because it pulls water in muscle cells. Plus. some of the load is transferred to the liver. the body. and tea don't count either. In other words. For body builders. You can workout with the intensity of a professional. and ketones. drinking water can actually help you shed excess water weight. A good diet is essential to an effective body building program. you'll need much more. If you're going to be using supplements in your body building program. creating an anabolic environment needed for muscle growth. • No regular soda! Diet is better for you anyway and doesn't contain sugar . thinking there's a shortage. When water is in short supply. you won't be doing yourself any good. Water is especially important when following a "high protein" diet. Use artificial sweeteners instead. Many vitamins are water soluble. it burns less fat. Water is part of every single metabolic process that the body undertakes. the kidneys can't function properly. Water is good for you anyway. begins hoarding it. urea (a toxic substance). then you need even more water to help your kidneys do their work. When this happens. Contrary to popular belief. but if your diet stinks. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. but for body builders. coffee. water can actually reduce feelings of hunger. This water is stored in extra cellular spaces. then you need a basic mega-vitamin. if you're training hard. Water flushes out toxins and other metabolic waste products from the body. water can help them work. so you're not getting the hydration you need.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. as it helps remove excess nitrogen. If you're eating big to gain weight. For this to work properly. your skin starts looking soft and puffy. The caffeine can increase fluid loss. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Soda. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet.
• 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
Optional: Garnish with lemon slices. garlic & oregano Arrange fish filets in a single layer in skillet. Serve. Ground Turkey Breast Sauce 1 lb. or put toothpicks through them. In a separate bowl. spinach. Top on whole wheat pasta or brown rice if desired. and cheese mixture in a bowl. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Serve. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. skinless chicken breasts. Drizzle with lemon juice. minced or pressed 2 tbsp. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Put a dollop of the mixture into each chicken breast. low fat ricotta cheese Salt & pepper to taste 4 boneless. Bake at 350 degrees for 30-35 minutes. Can diced tomatoes w/ basil. Arrange fish and zucchini in a single layer in a large pan. Sprinkle with paprika and capers. Cover and cook over medium heat for 10-20 minutes. Serve over your favorite type of noodle. Cover with tomatoes and liquid. Pour the spaghetti sauce in. slice in half and flattened Combine the onion. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. cover and cook on low for 45 minutes. Add browned chicken. frozen spinach. Uncover and cook an additional 15 minutes. stir together mustard and garlic. Serve plain or over brown rice. Turn fish over. . Fish filets One 14 oz. Broil on top rack for 5 minutes. stirring occasionally. 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. Add the chopped onion and mushrooms. Put the all spice. drained capers Paprika to taste Rinse fish and pat dry. thawed and dried 1 egg lightly beaten 8 oz. spread with mustard/garlic mixture.15 minutes. or until the fish easily flakes with a fork. low-calorie Dijon mustard 1 clove garlic. salt and pepper in. Tie the chicken breasts together with butchers twine. egg. Pan Broiled Fish 1 lb.
yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Fiery Chicken Deluxe . Cook to desired texture. and chicken. You can eat this on some whole-wheat bread. mustard. barbeque sauce In large bowl or Tupperware. 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. Cook tuna to desired doneness. Add barbeque sauce and stir together until well-coated. 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. low fat mayonnaise 1 tbsp. black pepper.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. combine all ingredients and stir until well-mixed. or over some brown rice. combine rice. or just use more egg whites. Chop egg whites and add to medium bowl.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Microwave for approximately 1 minute when ready to serve. beans. Add tuna with an amount of Worcestershire Sauce that you like. This is also good cold. plain. Chicken. Eat plain or on a bed of pasta. Add tuna and sprinkle with seasoning. Mix well and spread over bread. and tuna. Top with lettuce or spinach leaves and second slice of bread. Add mayo. Add cheese if you like and let it melt after turning the burner off.
add the salt and pepper. Put chicken slices in the container. the juicier it will be) This works best with a Foreman-style grill. Makes 2-3 servings Garlic Roasted Vegetables . You can grill rolls than for seven minutes on the electric grill at 375 degrees.10 hours (the longer. Cover and cook 1 minute. Once the roll is ready. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Add parsley and lemon juice. Snap off tough ends of asparagus and remove scales with vegetable peeler. Place one slice of turkey bacon on each slice of chicken breast. Give the asparagus a quick wash. 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. Place one asparagus stick on the top and start rolling it. cayenne pepper. Dried parsley Juice of 1/2 lemon 1 lb. then let it sit in the refrigerator for 3 . then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Fresh bay scallops. mustard and honey. Heat wine in a medium skillet over medium heat. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Let it marinate for 25 minutes. salt with chicken in a container and really roll the chicken breast around in the mix. or bake them for 25 minutes at 375 degrees. Add garlic and sauté 1 minute. minced 1 tsp. and put the green beans in for 2 . Cut chicken into two to four thin slices. rinsed and patted dry. depending on how thick you would like your roll to be. Pre-heat. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic.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.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. 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.
Bake for 15 minutes. and carrot. halibut. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. drizzle with olive oil and stir to coat. Sprinkle each with wine. cut in two pieces 1 tomato. Serve immediately. celery. Chicken Salad Roll-ups 1 lb. and yogurt. Combine with sunflower seeds. fruit bits. 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. and place in mixing bowl. Workout Energy Salad . chicken and fish. Roast for about 1 hour 20 minutes or until tender. julienne 1 cup dry white wine 1 tsp. On the Grill: Turn barbeque to medium. olive oil In the Oven: Preheat oven to 400 F. boneless. sunflower seeds 2 tbsp. broken into cloves and peeled 1 tbsp. cooked 2 tbsp. peeled and quartered 6 shallots. Great with meat. sealing with a pleat. Makes two servings Fish in Foil 1/2 lb. peeled and halved 2 medium onions. herbs. skinless chicken. or wrap roll-ups in plastic wrap for later use. peeled and cut into 6-8 wedges 1 large garlic bulb. peeled and quartered 6 parsnips. Place a piece of fish on each square of foil. Salt and pepper to taste. julienne 1 carrot. dried rosemary. Repeat until mixture is used up. zucchini. square pieces of foil. Drink. dried thyme. chopped 1 green onion. and pepper.6 carrots. chopped 4 small zucchini. or 3 tbsp. Cut two 12 in. dried fruit bits 1/8 cup celery. Fold foil edges together. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. drizzle with oil and stir to coat. Top each piece of fish with tomato. or 3 tbsp. Combine all the vegetables in roasting pan. green onion. fresh. Salt and pepper to taste. Spread a little chicken mixture on lettuce leaf and roll up tightly. chopped 1 tbsp. Roast for about 30 minutes or until tender. fresh 4 tbsp. Combine all the vegetables into a tinfoil bag.
avocado. The higher the fat. and sunflower seeds. basil In a medium-sized salad bowl. torn into bite-sized pieces 1/3 cup spinach. sprouts. Arrange salad on a bed of lettuce leaves. Muscle Density Broccoli Salad 1/2 pound cooked steak. 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. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. . torn into bite-sized pieces 1/3 cucumber. lemon juice. celery. combine steak. and pepper. spinach. cooked and chopped 1 cup green beans. cucumber. mustard. In a screw-top jar. mushrooms. and diabetes. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. and onion. mix olive oil with lemon juice and herbs. Aerobic fitness is related to an individual's body fat. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. The spin-off is less likelihood of developing heart disease. You don't necessarily have to be dieting. In a screw-top jar. sliced 1/2 cup mushrooms. sliced 1 green onion. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. and shake until thoroughly mixed for the salad dressing. green beans. high blood pressure. parsley. sliced Fresh parsley In large salad bowl. combine the vinegar.1 cup lettuce. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. cut in strips 1 cup broccoli. cooked and cut 1 stalk celery. Shake vigorously.it's time to make the fitness connection In many cases fitness begins with weight reduction. and pour over salad. carrots. mushrooms. peeled and sliced 1/3 tomato. broccoli. 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. Weight control . Nutrition is very important when you are trying to build up muscle mass. tomato. combine lettuce. yogurt.
Stay away from food fads they are usually boring. potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure .. unhealthy. (3) A sense of accomplishment. Compare the benefits of a sound nutrition with the consequences of crash diets. (1) A healthy appearance. b. (2) Get motivated. lifestyle changes. exercise routine.. (2) An improved self-image. (4) Carry out the strategy. (4) A feeling of pride. Making nutrition work Improving your nutrition will increase your mileage in many ways. Invest in yourself. (3) Develop a strategy (diet. dehydration. (1) Make a decision to lose weight and shape up. and so on). headaches. You can even lose weight while improving performance. and too strict and will lead only to temporary weight loss.a. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Enjoy the payoffs:. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. 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.
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)
But if you plan your diet.5 liter = 17 ounces . Good cookin' for good lookin . and add spices to enhance flavors. The urge to eat the whole thing becomes too great. Braise in covered pan on stove top or pan broil in a nonstick pan. however. Cook meats on rack so that fat can drain off. soups. have a particular food obsession that must be recognized. and baked products. Avoidance is one means of control.a memo to the cook for cutting calories during food preparation a.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . you can include a favorite high calorie food item as a special occasional treat. (3) Remove skin from chicken or turkey. (1) TRIM fat from meat. (2) Roast. and dry beans group. (2) Substitute plain. . The milk and cheese group. fish. bake. poultry or fish without adding fat.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. poultry. broil.7 liter = 24 ounces . b. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. You have to make and follow your own rules according to your ability to control what you eat. For them trying to eat just a cookie. The meat. (1) Use skim or lowfat milk in recipes when making puddings. or sparerib is too tempting. or simmer meat. piece of candy. sauces. and diet according to your plan. Many people.
d. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. (3) Check ingredient labels for fat and sugar content.(4) Chill meat broth until fat turns light and solid on top. c. or lemon juice for your salad. d. or bake vegetables. However. Substitute lower calorie ingredients. broil. Remove all the visible fat from the meat. remove the coating and eat only the meat. (1) Steam. Dining tips a. (3) Try lemon juice or vinegar on salads. The bread and cereal group. and deep-fried food. Starchy foods are not fattening when consumed in moderate quantities. The vegetable and fruit group. most restaurants have them. b. (1) Use less fat and sugar than called for in recipes. and margarine. With a spoon or knife. Request diet salad dressing. Season with herbs and spices. c. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. Avoid gravies. (5) Have boiled. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. butter. (2) Avoid recipes for baked products that require large amounts of fat and sugar. vinegar. boil. skim or peel fat off and discard. schnitzel). Some fruits may be broiled or heated with spices added for flavor. butter. Cut way back on regular salad dressings. or baked rather than fried potatoes. Check nutrition information label for total calories in each portion. or sour cream. (2) Go easy on sauces. sauces. steamed. avoid those prepared in cream . If the meat has been fried (southern style chicken.
Alcohol calories American beer. cookies. ice cream. or delicious low-calorie raw vegetables. gelatin. 11/2 oz. cakes. European beer. . (1) Eat S-L-O-W-L-Y (2) Consume less fat. pies. For example. Plan your food intake and abide by your plan. . e. f. jam. Try a slice of lemon or lime in a glass of ice water. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. (3) Take smaller portions (4) Consume less sugar. if you must.) Food Calories 160 250 165 110 200 300 Educate your appetite a. g. black coffee. pastry.25 liter (8 oz. rice. b. and other sweets. a few crackers or pretzels. baked potatoes with a small amount of sour cream or margarine is a good choice. or spaghetti are good potato substitutes. regular soda. honey. jelly. jigger Dry wine. Also. unsweetened sodas.6 oz. If you MUST have a snack. Keep a food diary and monitor your own intake. (8) Plan snacks. 1/2 liter Cocktails. have fresh fruits. noodles. Low-calorie beverages. Follow these tips to lose weight and body fat. (1/2 cup) Hard liquor.25 litre (8 oz. Lowfat milk is also a nutritious choice. macaroni. . Avoid rich desserts. USE SPARINGLY. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. Always check your intake for balanced nutrition and total calories. candy. c. sugar.) Sweet wine. 12 oz.sauces or deep-fried. 4. and mineral water add no calories to your diet. Carry individually packaged sugar substitutes to sweeten beverages.
Weight control . 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1 cup 223 Beer (European). 1/4 cup 340 Salted nuts: Peanuts. Each teaspoon supplies an additional 20 calories. 2 scoops 200 Potato or corn chips. 1 ounce package 180 Chocolate candy. 160 French fries. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 2 tbs 170 Cashews. Lower in fat. 25 nuts 252 Mixed.d. 12 ozs. b.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . or sugared beverage. Lower in sugar.especially in snack foods. (Each teaspoon supplies an additional 45 calories). creamed. 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. soda. 1 ounce 150 Grapefruit or orange juice. 1/2 liter 250 Creamy salad dressing. Become aware of how many calories you're consuming.) 840 Coke. 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.
loneliness. it will be easy to give up these typical excuses. big bones. think of it as something you have chosen to do. 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. . c. cream cheese 106 1 oz. Forget those old excuses: But I've got a large frame you know. I haven't weighed 180 pounds since I was 15 years old. This is important if you plan on being successful at losing 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. beef bologna 237 Lean ham 103 1 oz.3 oz. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. or discouragement. so why lose weight? b. You may be a good athlete now. Try not to be food centered. Don't be angry that you have to lose weight. If you're serious about losing weight. anger. Dieting is up to you if you are willing to try. Get motivated. 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. but you want to strive to be the best. or Everyone in my family is big it's hereditary. Make up your mind to control food instead of letting food control you. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. or Gosh. or I can still workout OK.
Make meals as pleasant as possible even if you are cutting down on what you eat. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. remember. Don't cheat. Remember all the work it took to get you to your desired weight. Don't let this be wasted effort. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. You are always responsible for what you are eating. i. Cereals. and other substances that are important for good health. They provide vitamins. To make sure you get all the nutrients and other substances you need for health. 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. Your body is adjusting to your new eating habits and changes are taking place. . rice. Construct new habit patterns. Breads. e. Stick with it! f. Make your meals last longer. Different foods contain different nutrients and other healthful substances. overeating hurts no one but yourself. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. and Pasta Group: Foods made from grains (wheat. Choose the recommended number of daily servings from each of the five major food groups. enjoy flavors. For best results. Eating plenty of whole grains. minerals. You should consume at least 6-11 servings daily from the base of the pyramid. No single food can supply all the nutrients in the amounts you need. carbohydrates (starch and dietary fiber). slow down. h. unless fat is added in processing. or at the table. and oats) should form the foundation of a nutritious diet. in preparation. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. g. Rice. pause halfway through meals and don't stuff yourself. so choose a variety of whole and enriched grains. Grain products are low in fat.d. and different whole grain foods differ in nutrient content.
The best choices from this food group are bran cereals. and stoned wheat and whole grain crackers. A 3/4 cup of vegetable juice also constitutes a serving from this group. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. Two to four servings of fruits are recommended each day. rye. carrots. vitamins. Choose dark green. A 1/2 cup of cooked rice. whole grain muffins (bran. and dried fruit. or a 1/2 cup of chopped. The lighter colored vegetables. or winter squash are the best choices. canned. and most people eat more. kiwi. or wok only until tender crisp. and yellow vegetables. Fruit Group: The fruit group. strawberries. cauliflower. or minerals. Cook in a microwave. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. cereal. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. or cooked fruit. To maximize the vitamin and mineral content of your vegetables. If you choose fruit juice. To ensure that you get essential vitamins and minerals. The darker the vegetable. low fat bagels (pumpernickel. whole wheat). Brussels sprouts. green peppers. also provides fiber. corn and oat bran). steamer. iceberg lettuce.Consuming the recommended daily intake is not difficult if you understand serving sizes. spinach. whole grain breads and rice. don't overcook. the more likely it is to have large amounts of vitamins and minerals. such as cucumbers. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. Other good choices are citrus fruits. Juice that you can see through . tomatoes. One cup of leafy raw vegetables is also a serving size. Broccoli. A 1/2 cup of vegetables is about the size of a tennis ball. which is much smaller than the regular salad served with a restaurant dinner. and celery are mostly fiber and water with very little calories. A 1/2 cup of fruit is about the same size as a tennis ball. A serving size of raw or cooked vegetables is only 1/2 cup. orange. or pasta is about the same size as your fist. Breakfast is a good opportunity to eat some fruit. bananas. oat bran. in addition to providing vitamins and minerals. A 3/4 cup of fruit juice equals one serving. cantaloupe. Vegetables are nature's vitamins. you should strive for 3-5 servings per day from this group. collards.
while fat provides essential fatty acids like linoleic acid (part of every cell membrane). water. roasting. no vitamins. The recommended number of servings per day for this group is 2-3. peach nectar. grape. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. sour cream. 1 egg. and yogurt. a 1/2 cup of cooked dry beans. Fish. Eggs. 1 ounce of cheese is about the size of four dice. which can't be made by the body. Most fats and sugars are nutrient poor. and beans. however. 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. or 1/3 cup of nuts. and minerals. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. or protein. milk. and minerals (fortified by law) especially calcium and riboflavin. and Cheese Group: These dairy products are a great source of protein. poultry. A serving size of cooked fish. Quick and easy choices include canned tuna. . so you may not get your daily requirement for the essential nutrients. This means that they provide nothing to the body except calories. a 1/2 cup of natural cheese (Cheddar or Swiss). Sweets add taste and flavor. The serving sizes typically consumed greatly exceed the nutritional requirement. this group can contain large amounts of fat as well. Dry Beans. they are referred to as empty calories. Many no-fat or low-fat dairy products are available. or 2 ounces of processed cheese (American) is considered a serving size.(apple. However. vitamins. One cup of milk or yogurt. For example. Meat. Foods from this group are still an important part of a performance diet. Fats. however. chicken. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). The milk group. 2 tablespoons of peanut butter. fiber. it does not mean that you should never eat these items. Most people are at one extreme or the other by consuming too much or not enough from this group. Two to three servings from this group are required each day. a 2 1/2 ounce soyburger. and is easily attainable. low-fat cheese. Milk. Top choices are 1% or skim milk. frying food in fat (cooking oil) once in a while is all right. A better food preparation choice is baking. Poultry. Like the milk group. vitamins. For this reason. lentil soup. minerals. or prune juice). can also contain a large amount of fat. Yogurt. and yogurt. including cheese. Oils. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. or grilling. peanut butter.
butter. fats. molasses. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. If you choose fish. 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. Also. Choose natural or less processed foods whenever possible. minerals. cream. for example. turkey from the meat and beans group. poultry. ask that it be grilled rather than fried. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. and carotenoids. and . CHOOSE SENSIBLY The carbohydrates. walnuts. especially saturated fats. fiber. and proteins in food supply energy. These foods include high-fat dairy products (like cheese. which is a better choice than potato chips. In contrast. A baked potato is a better choice than mashed potatoes. Food processing tends to remove vitamins. or lean meat. berry jams. but choose sensibly. notice that many of the meals and snacks you eat contain items from several food groups. E. which is a better choice than apple pie. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. Eating lots of fat of any type can provide excess calories. whole grain foods. Try fruits. and cheese from the milk group.Top choices from this group include olive oil. Some kinds of fat. Your pattern of eating is also important. a sandwich may provide bread from the grains group. High-fat foods contain more calories than the same amount of other foods. choose small portions of foods. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. low fat doesn't always mean low calorie. which is measured in calories. An apple is a better choice than applesauce. Sometimes extra sugars are added to low-fat muffins or desserts. which is a better choice than apple juice. D. and sodium. Choose them wisely. However. whole milk. and they help absorb the fat-soluble vitamins A. Snacks and meals eaten away from home provide a large part of daily calories for many people. Fats supply energy and essential fatty acids. so they can make it difficult for you to avoid excess calories. but most people still eat too much saturated fat. and they may be just as high in calories. or a favorite dessert. When eating out. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. and K. increase the risk for coronary heart disease by raising the blood cholesterol. vegetables. or a cup of low-fat milk or yogurt for a snack. You need some fat in the food you eat. and fiber and add undesirable or questionable additives. For example.
decrease the amount of fat you use in cooking and at the table. such as salmon. and Nuts . contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. These foods include liver and other organ meats. olives. Olive. Some fish. . other lean meats. Unsaturated fats occur in vegetable oils. or nuts daily. avocados. the skin and fat of poultry.Choose vegetable oils rather than solid fats (meat and dairy fats. and fatty fish like salmon. taking care to avoid excess calories.Limit your intake of high-fat processed meats such as bacon. . Meat. tuna. peas. egg yolks. Try the lower fat varieties (check the Nutrition Facts Label). Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . most nuts. sunflower. These foods include those high in partially hydrogenated vegetable oils. and coconut oil. and peanut oils are some of the oils high in monounsaturated fats. Beans. palm oil. Vegetable oils such as soybean oil. such as many hard margarines and shortenings. and dairy fats. salami. Use moderate amounts of food high in unsaturated fats. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. shellfish. bologna.Choose 2 to 3 servings of fish. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Trim fat from meat and take skin off poultry. Poultry.If you need fewer calories. Eggs. beans. . Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. lard. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. and other cold cuts. shortening). Fish. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. lean poultry. or lentils often. fatty fresh and processed meats. canola. Shellfish.regular ice cream). Unsaturated oils include both monounsaturated fats and polyunsaturated fats. and mackerel. corn oil. sausages. Keep your intake of these foods low. Choose dry beans.
Limit ground meat and fatty processed meats. cereals. and add little or no butter to your food. but may have few vitamins and minerals. some vegetables. fat-free or low-fat yogurt. During digestion all carbohydrates except fiber break down into sugars. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Choose fish or lean meats as suggested above. Try switching from whole to fat-free or low-fat milk.. and low-fat cheese most often. and grains.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. marbled steaks. In the United States. and cheese. Foods at Restaurants or Other Eating Establishments .Limit your intake of liver and other organ meats. Dairy Products . fruits. .Use egg yolks and whole eggs in moderation. not the naturally occurring sugars in foods like fruit or milk. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Prepared Foods . Sugars and starches occur naturally in many foods that also supply other nutrients. . Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber.Choose fat-free or low-fat milk. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. . Sugars are carbohydrates and a source of energy (calories). Examples of these foods include milk. This decreases the saturated fat and calories but keeps all other nutrients the same. Choose foods lower in saturated fat and cholesterol. Foods containing added sugars provide calories.Choose fruits as desserts most often.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. . breads. the number one source of added sugars is nondiet soft drinks (soda or pop).
Some foods with added sugars. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Never stop learning about your diet and what you put into your body. but when you do decide to switch to a meatless diet. consuming less salt or sodium is not harmful and can be recommended for the healthy. Not all foods with added salt taste salty. cakes and cookies. High salt intake also increases the amount of calcium excreted in the urine. and sweetened canned fruits. Salt is found mainly in processed and prepared foods. At present. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. is of concern.Sweets and candies. Intake of a lot of foods high in added sugars. like chocolate milk. and some cooking styles call for adding a very salty seasoning such as soy sauce. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. However. Some recipes include table salt or a salty broth or sauce. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. like soft drinks. Choose and prepare foods with less salt. Only small amounts of salt occur naturally in foods. There is no way to tell who might develop high blood pressure from eating too much salt. normal person. also are high in vitamins and minerals. you need to go into it with as much information as you can. presweetened cereals. and fruit drinks and fruitades are also major sources of added sugars. The reasons for switching to a vegetarian lifestyle are many. You will face no nutritional deficiencies. 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. the firmest link between salt intake and health relates to blood pressure. Some people add salt or a salty seasoning to their food at the table. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Salt (sodium chloride) is the main source of sodium in foods. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. . Eating less salt may decrease the loss of calcium from bone.
Vegetarians not eating anything containing dairy products or eggs are called vegans. eventually reaching the level of a brown rice diet.000 different drugs. • Macrobiotic: A diet followed for spiritual and philosophical reasons. fish. including pesticides. Consists mainly of raw fruit. nuts. grains and nuts. Not all levels are vegetarian. antibiotics. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. • Lacto-vegetarian: Eats dairy products but not eggs. or slaughter by-products such as animal fats. poultry or any slaughterhouse by-product such as gelatin. vegetables and fruit. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). • Lacto-ovo-vegetarian: Eats both dairy products and eggs. poultry.Animal foods are higher in fat than most plant foods. eggs. Vegetarian foods tend to cost less than meat based items. • Fruitarian. particularly saturated fats. The diet progresses through ten levels. milk and milk products. Being higher on the food chain. . The list can go on and on. herbicides. seeds. These drugs are consumed when animal foods are consumed. animal foods contain far higher concentrations of agricultural chemicals than plant foods. game. or any other animal product. Plants do not contain cholesterol. You might be surprised to know that there are many different types of vegetarians. A type of vegan diet where very few processed or cooked foods are eaten. growth hormones and other veterinary drugs that are given to livestock animals. Being healthier on a vegetarian diet means spending less on health care. Vegetarians live on a diet of grains. There are over 20. including sterols. becoming increasingly restrictive. are well documented. though each level gradually eliminates animal products. • Vegan: Does not eat dairy products. This is the most common type of vegetarian diet. Whatever your reason for wanting or not wanting to become a vegetarian. with or without free-range eggs. shellfish or crustacean. fish. The highest levels eliminate fruit and vegetables. A vegetarian does not eat any meat. etc. I have included this section for your personal choice. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. in secondary consumption of antibiotics. The dangers herein.
but also how it was processed for human consumption. cows. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. because choosing to eat as a vegetarian is such a personal decision. The term strict vegetarian may refer to a vegan diet. That includes chicken. The meat was cleaned and cured without chemicals or preservatives. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. The women would grow huge gardens that would provide the rest of the nutrition. Persons consuming fish but no meat are sometimes called pescetarians. . Somewhere along the way. 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. Back then. though their exact meaning can differ. but not fish. though in other cases it may simply mean a lacto-ovo-vegetarian diet. and pigs to provide food for their families. big business began changing the way food was not only distributed.Other terms can be used in describing various vegetarian diets. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Many. There really is no single vegetarian eating pattern as you can see from the definitions above. many years ago. They were freaked out by the thought of consuming something that at one time could look them in the eye. In fact. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. people survived on what they could grow or kill. the food was pure and unprocessed. Men would kill deer. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan.
. Another good reason is that meat is expensive.the way animals are killed and the preservatives put into the meat . Horror stories include bashing the beast in the head or giving them a shot to the brain abound. It's true that the way we process meats can begin in a not so pleasant way. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. and results were published that indicated some of these processing procedures weren't as safe as originally thought. but others have taken a different turn. Meat .for anyone! Many animals are also infected with diseases due to poor living conditions. It is a lot cheaper to buy vegetarian foods instead of meat. Studies were conducted. These two instances . They didn't pay much attention to the fact that chemicals were being used to store these foods and went blissfully about their daily lives. elevated blood pressure. and other diseases. Some of us still don't have much concern over our processed foods.especially red meat . surveys were taken. people just accepted the fact that processed foods were a way of life. Mad cow disease is a very real illness that causes dire circumstances even death. They are also often injected with artificial hormones to increase meat production. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Let's look at some common reasons people give for eating meatless meals. In fact. Once they are killed. This can't be healthy . their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.are reason enough for some people to give up meat. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Plus. even before the animals are sent to a slaughterhouse.is often associated with higher risks of heart ailments. They have decided that eating pure and natural foods instead of processed foods are the way to go.Initially. 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.
They include: . and vitamins are all contained in our foods. most people choose a vegetarian diet for health reasons. Vegetarians are less susceptible to major diseases that afflict present-day society. are healthier. 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. Certain components of food help our bodies not only operate more efficiently. There are six food groups in the vegetarian diet. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. make less frequent visits to a doctor. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. their bodies are more refined. A vegetarian diet is healthy because it is typically low in saturated and total fat. and enjoy very productive lives. 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. calcium. but keep us from getting sick. It's just a more productive and less invasive way to eat that gives way more benefits than not. and imposes fewer burdens and impurities on the body.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Medical studies have proven that a vegetarian diet is easier to digest. they live longer. This is simply not true. As a result. Protein. fewer dental problems. and thus smaller medical bills. Vegetarians have fewer physical complaints. there can be little doubt that eating a vegetarian diet is a healthier way to eat. Whatever the reason. provide a wider range of nutrients. and their physical appearance is better. Their immune system is stronger.
etc.• Cereals/grains . brazils. • Soya products: tofu. All these nutrients can be easily obtained by vegetarians from other sources. veggie burgers. lentils. men need about 55g (more if very active). Still.tofu. Evidence suggests that excess protein contributes to degenerative diseases. Women need about 45g of protein a day (more if pregnant. • Pulses: peas. • Pulses . rice. fat. maize. etc. . textured vegetable protein. walnuts. almonds.kidney beans. sunflower. millet. pasta etc). chick peas. • Nuts & Seeds . lactating or very active). • Vegetable oils and fats . tempeh. it is worth remembering that everything you eat gives you a whole range of essential nutrients. • Dairy products or Soya products . barley. hazelnuts. baked beans. linseeds. We also need fiber and water. All are equally important to our well-being. rye. flour. tempeh. rye. potassium and phosphorous). sunflower seeds. Potatoes are a useful cereal alternative. maize (sweet corn). soya protein etc. and the mineral iodine. etc. Most foods contain a mixture of nutrients (there are a few exceptions. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. walnuts. in addition to the above. Nutrients are usually divided into five classes: carbohydrates. • Fruit & vegetables. Fish. sesame seeds. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. soya milk. Carbohydrate. cashews. pine kernels etc. pumpkin. some B vitamins and minerals (mostly iron. fats (including oil). barley. beans.margarine or butter. and E. oats. Protein is very important in the diet.wheat (bread & pasta). peanuts. • Grains/cereals: wheat (in bread. • Seeds: sesame.almonds. Meat supplies protein. rice. D. zinc. vitamins and minerals. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. supplies vitamins A. proteins. oats. lentils. although they are needed in varying quantities. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide.
A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. We can make many of them in our bodies by converting other amino acids. There are three main types: simple sugars. buckwheat. rye) and some root vegetables. Adding dairy products or eggs also adds the missing amino acids. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. Refined sources of sugar are best avoided as they provide energy without any associated fiber. It is a normal part of the human way of eating. but when we mix plant foods together. yoghurt (butter and cream are very poor sources of protein). any deficiency in one is cancelled out by any excess in the other. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. vitamins or minerals and they are also the main cause of dental decay. Single plant foods do not contain all the essential amino acids we need in the right proportions. It is now known that the body has a pool of amino acids so that if one meal is deficient. There are 20 different ones in all. whether we are meat-eaters or vegetarians. muesli. oats. it can be made up from the body's own stores. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. Amino acids are the units from which proteins are made. pasta.g. but eight cannot be made. We mix protein foods all the time. quiche. Carbohydrates are the body's main source of energy. Complex carbohydrates are found in cereals/grains (bread. Because of this. Contrary to previous . macaroni cheese. The unrefined carbohydrates.• Dairy products: milk. we don't have to worry about complementing amino acids all the time. Even those foods not considered high in protein are adding some amino acids to this pool. porridge. barley. milk and ordinary table sugar. rice. as long as our diet is generally varied and well-balanced. A few examples are beans on toast. such as potatoes and parsnips. The sugars or simple carbohydrates can be found in fruit. cheese. e. Most of our carbohydrates are provided by plant food. complex carbohydrates or starches and dietary fiber. This is not as alarming as it sounds. • Free range eggs. or rice and peas. millet. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. they have to be provided in the diet and so they are called essential amino acids.
Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. B3 (niacin). orange or yellow vegetables like carrots and tomatoes. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). This is no problem as they are widely found in plant foods. nuts & seeds. but a little is necessary to keep our tissues in good repair. fruit (fresh and dried) and vegetables. folate. as it is now termed. Two of these fatty acids. like sunflower or safflower oil are unstable at high temperatures. B2 (riboflavin). pulses and green vegetables. B6 (pyridoxine). Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. or in sufficient quantities. Dietary fiber or non-starch polysaccharide (NSP). linoleic and linolenic acids.belief a slimming diet should not be low in carbohydrates. pantothenic acid and biotin. refers to the indigestible part of a carbohydrate food. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. In fact starchy foods are very filling relative to the number of calories that they contain. Like proteins. for the manufacture of hormones and to act as a carrier for some vitamins. . fats are made of smaller units. Mono-unsaturated fats. Fiber can be found in unrefined or wholegrain cereals. are termed essential as they must be provided in the diet. • B Vitamins: This group of vitamins includes B1 (thiamin). Too much fat is bad for us. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). It is added to most margarines. with the exception of palm oil and coconut oil. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. leafy green vegetables and fruits like apricots and peaches. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. such as olive oil or peanut oil. are best used for frying as the poly-unsaturated fats. B12 (cyanocobalmin). called fatty acids. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. The one thing they have in common is that only small quantities are needed in the diet.
Found in leafy green vegetables. cheese. leafy green vegetables. dried fruits (especially apricots and figs). • Vitamin C: Fresh fruit. but a good intake of vitamin C will enhance absorption. • Vitamin E: Vegetable oil. whole meal bread. dried fruits. cheese and butter. These sources are usually adequate for healthy adults. bread. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. wholegrain cereals. • Iron: Needed for red blood cells. molasses. lentils and pulses. tap water in hard water areas. Vitamin B12 is added to yeast extracts. It is also added to most margarine and is present in milk. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. all leafy green vegetables and potatoes.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. • Vitamin K: Fresh vegetables. Minerals perform a variety of jobs in the body. soya milks. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. cereals and bacterial synthesis in the intestine. eggs. salad vegetables. Vegetable sources of iron are not as easily absorbed as animal sources. veggie burgers and some breakfast cereals. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. nuts and seeds (especially sesame seeds). . Vitamin D helps calcium to be absorbed. The very young. eggs. Found in dairy produce.
Bone loss occurs with age in all individuals. lentils and wholegrain cereals. activating clotting factors. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. increasing re-absorption of calcium by bones. calcium deficiency may lead to osteomalacia (softening of bones). Dairy products also have plenty of iodine. sesame and pumpkin seeds. Calcium is also needed for blood clotting. Calcium also plays a role in cell biology. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This causes bones to be brittle and liable to fracture. The skeleton of a young adult male contains about 1. The main function of calcium is structural. This is finely controlled by hormones. In adults. Found in green vegetables. Of the body's total calcium. cheese. Osteoporosis can be due to calcium deficiency. This is important in nerve impulse transmission and muscle contraction. CALCIUM Calcium is the most abundant mineral in the human body. Calcium can bind to a wide range of proteins altering their biological activity. Sea vegetables are a good source of iodine for vegans. muscle contraction and nerve impulse transmission. • Iodine: Present in vegetables.2 kg of calcium. Metabolites of Vitamin D are important in this. This usually occurs after 35- . about 99% is in the bones and teeth where it plays a structural role. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. but the quantity depends on how rich the soil is in iodine. This may be related to repeated pregnancy with lengthy breast feeding. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This involves loss of calcium from the bones and reduced bone density.• Zinc: Plays a major role in many enzyme reactions and the immune system.
Calcium loss is roughly equal to dietary calcium in adults. smoking and alcohol can all increase the risk. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. and oxalic acid.40 years and involves the shrinking of the skeleton. However. Reduced intake leads to increased efficiency of absorption. Excess calcium in the blood can cause nausea. The risk of osteoporosis may be altered by factors other than diet. Vitamin D is essential for absorption of calcium from the gut. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Bone loss is greatest in women following the menopause. In severe cases muscle spasms may occur. brazil nuts. oestrogen. In infants and children calcium is retained for new bone growth. diets habitually high in these acids are not thought to have a major effect on calcium absorption. However. nuts and seeds (almonds. Calcium loss is reduced if dietary calcium is low. This involves sensations of tingling and numbness and muscle twitches. urine and sweat. sesame seeds). whole cereals and raw vegetables is one of these. vomiting and calcium deposition in the heart and kidneys. This is thought to be due to animal protein increasing calcium loss from bones. Phytic acid. Dairy products. Postmenopausal women are particularly at risk from osteoporosis. Calcium is present in a wide range of foods. Calcium is lost in the feces. found in certain fruits and vegetables can also bind calcium. This is due to reduced levels of the hormone. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. and dried fruit are all good sources of calcium for vegetarians. Lack of exercise. Saturated fats can also lessen calcium absorption. A low level of calcium in the blood and tissues can cause hypocalcaemia. Meat is a very poor source of calcium. a component of dietary fiber. leafy green vegetables. Most flour is fortified with calcium carbonate so cereals can also be a good source. Calcium is also lost during lactation in breast milk. Uronic acid. being underweight. other research has found no difference between vegetarians and omnivores. . tofu. A number of substances can inhibit the absorption of calcium. This is called tetany. Calcium balance can be affected by a range of other factors. Hard water may also provide calcium. Adaptation to both high and low calcium intakes occur. found in bran. This usually results from excessive doses of vitamin D and can be fatal in infants.
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. calcium absorption from the gut increases and no additional calcium is generally needed. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Breast feeding women need extra calcium. having particularly high calcium needs. Vegetable fats are generally unsaturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Nearly all the fats in our bodies and in foods are triglycerides. Saturated fat raises the level of cholesterol in the blood. There are about 16 different fatty acids commonly present in foods. . Fats can be classed as either saturated. Fats and oils are essentially the same. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. monounsaturated or polyunsaturated. Therefore. Cholesterol is present in animal foods but not plant foods. The nature of fat depends on its constituent fatty acids. These can be either saturated. Fats consist of fatty acids and glycerol. Pregnant adolescents are an exception to this. monounsaturated or polyunsaturated. This depends on the type of chemical bonds present in the fatty acid. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. The term lipids include both fats and oils. Foods rich in saturated fats are usually of animal origin. being made up of three fatty acid molecules to one glycerol molecule. Fats tend to be solid at room temperature whilst oils are liquid. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. The building blocks of fats are called fatty acids. Raised blood cholesterol is associated with an increased risk of heart disease.
a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Butter. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. However. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Saturated fats tend to be animal fats and are solid at room temperature. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. fish oils are sometimes used therapeutically. converting double bonds to single bonds. These are linoleic acid and alinolenic acid. The body can make its own cholesterol and so a dietary source is not required. This process is known as hydrogenation. Plant oils may be hardened by the addition of hydrogen atoms. They are usually of plant origin. then it is unsaturated. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Hydrogenated vegetable oils are often present in margarine and other processed foods. arachidonic acid is not an essential fatty acid as was once believed. Unsaturated fats are liquid at room temperature. D. though fish oils may also be high in polyunsaturated fatty acids. If there is just one double bond then it is monounsaturated. Two fatty acids are termed essential fatty acids. rapeseed and soyabean oils. Fats are also essential for the structure of cell membranes and are precursors of many hormones. For this reason. suet and meat fat are saturated fats. If there is more than one then it is polyunsaturated. They are widely present in plant oils such as sunflower. fats act as carriers for fat-soluble vitamins A. It is present in all animal tissues but is absent from plants. Fats have a number of important functions in the body. lard.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Cholesterol belongs to the sterol group of fats. E and K. These must be present in the diet as the body is unable to make them itself. As well as being a concentrated source of energy. . Because of this conversion.
Meat. C and E offer protection against free radicals. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Lard and suet are saturated fats. Olive oil is a monounsaturated fat. Egg yolks and highfat dairy products are high in cholesterol. especially when exposed to heat or sunlight. Anti-oxidants such as vitamins A. These complex molecules are called lipoproteins. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. A number of factors. Because of this high blood cholesterol is linked with heart disease. It is the LDL cholesterol which has been linked to heart disease. including alcohol. Cholesterol may form plaques on artery walls if levels in the blood are too high.Cholesterol is transported in to various proteins. . Blood cholesterol is more closely related to the amount of saturated fat in the diet. HDL cholesterol may help protect against the risk of heart disease. saturated fat raising blood cholesterol. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. eggs and dairy products all contain saturated fats. stress and environmental pollutants can increase the generation of free radicals in the body. Hydrogenation of margarine causes this to occur. Polyunsaturated fats are usually from plant sources. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Fresh fruit and vegetables are rich in these anti-oxidants. This can lead to atherosclerosis. Saturated fats are nearly always from animal foods. Cholesterol is present in all animal foods but not plant foods. These are called the cis and trans forms. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. There are four main types of lipoprotein involved in cholesterol transport. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Unsaturated fatty acids exist naturally in the cis form. Polyunsaturated fats can also generate free radicals. It has been suggested that trans-fatty acids can increase the risk of heart disease. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Unsaturated fatty acids can exist in two different geometric forms. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Coconut oil and palm oil are vegetable sources of saturated fats.
Advice to vegetarians is to keep fat intake to a minimum. Iron deficiency can lead to anemia. between 10-20% of child-bearing age women are said to be anemic. 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%. All these symptoms are associated with decreased oxygen supply to tissues and organs. the red pigment in blood. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. 2/3 of which is present in hemoglobin. The body contains between 3. breathlessness. insomnia.5g of iron. However. A small amount is present as myoglobin. Iron deficiency is the most prevalent nutritional problem worldwide. IRON Iron is an essential component of hemoglobin. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. The remainder is stored in the liver. lack of stamina. . The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. Iron is essential for the formation of hemoglobin. headaches. which acts as an oxygen store in muscle tissue. In developed countries. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. people with low iron levels having lowered resistance to infection.Currently it is believed that around 42% of energy in the typical diet is from fat. spleen and bone-marrow. Symptoms of anemia include tiredness. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Special emphasis is placed on reducing the amount of saturated fat in the diet. 1/3 suffering from severe deficiency and anemia. and to use olive oil for cooking purposes. transporting oxygen in the blood to all parts of the body. Research has also shown iron deficiency to be associated with impaired brain function. loss of appetite and pallor.5 and 4. Vegetarian diets tend to be lower in fat than omnivore diets. Dietary advice is to reduce this. Iron also plays an important role in the immune system. It also plays a vital role in many metabolic reactions. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency.
Iron absorption can also be influenced by the amount of iron in the diet. as can tannin in tea. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. and fresh leafy green vegetables. Haem iron only exists in animal tissues.Dietary iron exists in two different forms. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. sugars. Non-haem iron is less easily absorbed by the body than is haem iron. Vitamin C greatly increases the absorption of non-haem iron. despite a high intake of fiber and phytate. leafy green vegetables. . In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Fiber may also inhibit absorption. However. pulses such as lentils and kidney beans. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. plant proteins may not contain all the essential amino acids in the necessary proportions. blackstrap molasses. 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. green peppers. Excess dietary protein may lead to health problems. Citric acid. Lowered levels of iron in the diet result in improved absorption. the amino acids in one protein compensating for the deficiencies of another. Foods rich in vitamin C include citrus fruits. Unlike animal proteins. These are the essential amino acids. eight of which must be present in the diet. whilst in plant foods iron is present as non-haem iron. The absorption of iron is influenced by other constituents of a meal. Proteins are made up of smaller units called amino acids. a varied vegetarian diet means a mixture of proteins are consumed. Phytates. oxalates and phosphates present in plant foods can inhibit absorption. amino acids and alcohol can also promote iron absorption. and some dried fruits. There are about 20 different amino acids. Good sources of iron for vegetarians include wholegrain cereals and flours. Anderson (1981) found the iron status of long-term vegetarian women to be adequate.
Excess protein may also be converted to fat and stored. pulses. Amino acids link together to form chains called peptides. . soya products (tofu. phenylalanine. cereals (wheat. hydrogen. histidine is also considered to be an essential amino acid. Different foods contain different proteins. Good sources of protein for vegetarians include nuts and seeds. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. oats. the essential amino acids cannot be made and so they must be supplied in the diet. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Proteins in skin and bone provide structural support. each with their own unique amino acid composition. protein is used. The amino acid that is in shortest supply is called the limiting amino acid. methionine. 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. isoleucine. A typical protein may contain 500 or more amino acids. valine. However. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. threonine. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. and lysine. Muscle contraction. There are about 20 different amino acids commonly found in plant and animal proteins. free-range eggs and some dairy products (milk. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein.Proteins are highly complex molecules comprised of linked amino acids. and rice). The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Certain amino acids can be made by the human body. All enzymes are proteins and are vital for the body's metabolism. tryptophan. Proteins are essential for growth and repair. cheese and yoghurt). For children. and the transmission of nerve impulses are all dependent on proteins. soya milk and textured soya protein such as soya mince). Most foods contain at least some protein. The eight essential amino acids required by humans are: leucine. Many hormones are proteins. immune protection. nitrogen and occasionally sulphur. oxygen. Protein can also provide a source of energy. They play a crucial role in virtually all biological processes in the body.
Previously. it is not surprising that animal proteins. However. such as a grain with a pulse. As such. Beans on toast. leads to a high quality protein which is just as good. than protein from animal foods. For instance. and rice with peas or beans are all common examples of protein complementing. cheese or peanut butter sandwich. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. and in some cases better. This does not mean that vegetarians or vegans go short on essential amino acids. such as meat. Many plant proteins are low in one of the essential amino acids. The limiting amino acid tends to be different in different proteins.Protein quality is usually defined according to the amino acid pattern of egg protein. This means when two different foods are combined. milk and cheese tend to be of a higher protein quality than plant proteins. muesli with milk (soya or cow's). which is regarded as the ideal. Vegetarians and vegans eating a well-balanced diet based on grains. Combining plant proteins. grains tend to be short of lysine whilst pulses are short of methionine. This is why plant proteins are sometimes referred to as low quality proteins. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. 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 . This is known as protein complementing. it has been thought that protein complementing needed to occur within a single meal. seeds. pulses. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. the amino acids in one protein can compensate for the one lacking in the other. Soya is a high quality protein on its own which can be regarded as equal to meat protein.
eggs and dairy products. It is exclusively synthesized by bacteria and is found primarily in meat. There has been considerable research into proposed plant sources of vitamin B12. can also occur. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. particularly the bone marrow tissues responsible for red blood cell formation. the maintenance of the nervous system. they are typically lower in total intake of protein than non-vegetarian diets. It contains cobalt. and algae such as spirulina have all been suggested as containing significant B12. This is especially important in tissues where cells are dividing rapidly. DNA production is disrupted and abnormal cells called megaloblasts occur. While vegetarian diets usually meet or exceed protein requirements. . Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). involving the degeneration of nerve fibers and irreversible neurological damage. seaweeds. Symptoms include excessive tiredness. However. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. 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. B12 is necessary for the rapid synthesis of DNA during cell division. Deficiency can cause anemia. This results in anemia. Vitamin B12 is necessary for the synthesis of red blood cells. If B12 deficiency occurs. 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. Fermented soya products. and so is also known as cobalamin. Vitamin B12 neuropathy. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Because infants and children are growing they require more protein than adults (proportional to their body weight). This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. and growth and development in children. Many vegan foods are supplemented with B12.
known as intrinsic factor. sore tongue and menstrual disorders. dairy products and eggs. known as B12 analogues. a seaweed. shoyu and tamari. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. an algae available as a dietary supplement in tablet form. When deficiency occurs. This is known as enterohepatic circulation. There has been considerable research into possible plant food sources of B12. found no significant B12.breathlessness. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Total body store is 2-5mg in adults. folic acid also being necessary for DNA synthesis. and nori. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. seaweeds and algae have all been proposed as possible sources of B12. Other symptoms can include a smooth. However. miso. pallor. including tempeh. it is thought that this is due to the presence of compounds structurally similar to B12. may be obtaining more B12 from re-absorption than from dietary sources. including vegans and some vegetarians. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. analysis of fermented soya products. In comparison. Vitamin B12 is excreted in the bile and is effectively reabsorbed. have both appeared to contain significant amounts of B12 after analysis. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Around 80% of this is stored in the liver. Fermented soya products. Assay methods used to detect B12 are unable to differentiate between B12 . and poor resistance to infection. These cannot be utilized to satisfy dietary needs. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. Anemia may also be due to folic acid deficiency. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. Spirulina. Vitamin B12 can be stored in small amounts by the body. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. However. People on diets low in B12. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. listlessness. The only reliable unfortified sources of vitamin B12 are meat. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. B12 is also important in maintaining the nervous system.
2 µg.and its analogues. the bacteria produce B12 too far down the intestine for absorption to occur. though little is known about this.7 µg. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. These include yeast extracts. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. soya milks. vegetable and sunflower margarines. textured vegetable protein. Boiling milk can also destroy much of the B12. and breakfast cereals.5 µg. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Vecon vegetable stock. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Zinc is vital for the healthy working of many of the body's . A slice of vegetarian cheddar cheese (40g) contains 0. 1/2 pint of milk (full fat or semi skimmed) contains 1. In the past. as the B12 analogues can compete with B12 and inhibit metabolism. It helps with the healing of wounds and is a vital component of many enzyme reactions. A range of B12 fortified foods are available. However. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Pregnant women are not thought to require any extra B12. particularly in areas where hygiene standards may be low. B12 not being absorbed through the colon lining. Bacteria present in the large intestine are able to synthesize B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. veggie burger mixes. Human feces can contain significant B12. B12 has very low toxicity and high intakes are not thought to be dangerous. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Lactating women need extra B12 to ensure an adequate supply in breast milk. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. A boiled egg contains 0.
The recommended amounts of zinc for adult men are 1/3 higher than those for women. in the metabolism of the ovaries and testes. 60% is found in muscle. 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. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. . The more sexually active a man the more zinc he will require. and decreased growth rate and mental development in infants. Zinc has a range of functions. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. nuts.systems. Good sources for vegetarians include dairy products. particularly in association with protein foods. It is always better to seek the advice of an expert before dosing yourself with supplements. Our body contains about 2-3g of zinc. Dietary fiber and phytic acid. Particularly high concentrations are in the prostate gland and semen. Only 20% of the zinc present in the diet is actually absorbed by the body. prostate problems. inhibit zinc absorption. seeds and wholegrain cereals. 30% in bone and about 5% in our skin. There are no specific storage sites known for zinc and so a regular supply in the diet is required. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. pulses and nuts. a poor immune response and skin problems. Zinc is found in all parts of our body. in insulin activity. lipids and energy. 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. zinc is involved in the metabolism of proteins. yeast. anorexia nervosa. beans and lentils. fatigue. The first signs of zinc deficiency are impairment of taste. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. delayed wound healing. Other symptoms of zinc deficiency can include hair loss. found in bran. alcoholics and those suffering from trauma or post-surgery. carbohydrates. and in liver function. wholegrain cereals. 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. diarrhea. 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. particularly iron and copper. sweat. A deficiency of zinc in the diet means zinc absorption is improved. Various chemicals added to many processed foods can also reduce zinc absorption e. Zinc is lost via the feces. semen and also menstruation. but getting started with this new lifestyle takes not only dedication. but it is thought that demands are met by increased absorption from the gut. 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. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. 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. but also some common sense. phosphates. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. A vegetarian diet makes you a healthier person.g. urine. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Excess zinc is toxic. You will have a larger chance of not succeeding if you do it this way initially. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Pregnant women do need extra zinc. hair. vomiting and fever. skin. EDTA. such as Iran and other Middle East countries. Too much zinc will interfere with the metabolism of other minerals in the body. . Breast feeding mothers need extra zinc in their diet. 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.
Some people start out by eliminating red meat first. We've given you most of what you need to know in the above chapters. then fish. take the next step by making sure you always buy free-range eggs and vegetarian cheese. As you get more confident about vegetarian food. then poultry. A little later in this book. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. cous cous and all sorts of vegetables. 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. to avoid any embarrassment when friends are cooking for you. The important thing is to work out what will suit you and stick with it. Try something new. this can be difficult. Be prepared to take a little teasing or snide remarks. Be careful about hidden non-veggie ingredients in foods. Buy a vegetarian cookbook (or borrow one from your local library). there are literally hundreds of vegetarian cookbooks around. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. but always be a learner when it comes to your body and what you put into it. Don't go it alone. If you've grown up eating meat. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Vegetarians are sometimes the brunt of jokes and prejudices . Don't be put off by a bit of teasing or ill-informed scare stories. Learn as much as you can about nutrition and what your body needs to thrive and prosper.usually from people who know very little about their own health and dietary needs. tofu. You'll have to change your habits. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. remember to let them know in advance that you are vegetarian. Others eat vegetarian food one day a week. but investing in a cook book is a great way to start. then two or three days and eventually every day. Educate yourself by reading labels or making all your food yourself. . but you can learn to stay healthy by understanding what it is your body needs. pulses. Whether you need simple step by step instructions or gourmet dishes to impress your friends. including meat alternatives like mince and sausages made from soya or Quorn(tm). And. we'll give you some great veggie recipes.
but you don't need to buy everything! In fact. pumpkin. sunflower and many others) The list looks long.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. many meat-flavored varieties are actually vegetarian) Yeast extract (e. Most people keep a few stock items in their kitchen cupboard or freezer.will be suitable for vegetarians . free-range eggs. frozen chips etc . Donate it to a church or local food pantry. Then you'll need to stock up on vegetarian friendly foods. 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. Many of the basics .bread. dairy products.g. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. vegetable oil. 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. flour. That includes anything made with animal products or preservatives. Don't throw that food away. 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.
Many have extensive. Most chefs in quality restaurants <http://www. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. well stocked salad bars. or stick with more familiar tastes if you prefer. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. you will almost always be able to find a vegetarian friendly meal on the menu. pasta sauces and soups are all suitable for vegetarians already. DINING OUT For many new or wannabe vegetarians.html> are more than happy to whip something up. If not. call ahead and ask if they offer vegetarian entrees and if not. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. that fear keeps them from accepting dinner invitations from family and friends. all have something vegetarian on the menu. baked beans.Eating vegetarian is a real culinary adventure. such as spaghetti bolognaise. stir-fry and curries can be made with soya mince. pizzas. Bean burgers. Look at the soup bars also. you can break all the rules. If you know you are going to be eating in restaurant X on Saturday. If not. chili. Or worse. you will get a yes. If you are going to a quality restaurant or one that is locally owned. feeds their ego and gets you an outstanding meal. many of the soups are bean based with no meat.associatedcontent. veggie sausages. Most all of the better chain food restaurants have salad bars. Most often than not. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. If you find yourself in that predicament. . many cheeses and all sorts of ready meals. Once you've broken out of the conventional meat-and-two-vegetable routine. pulses or just vegetables.com/theme/609/restaurants. scrambled eggs. jacket potatoes. ratatouille. Many of your favorite dishes. It shows their talent. can something special be prepared. ask your server what is available.
Hit a Greek restaurant and load up on hummus.Italian restaurants are another great option for vegetarians. spanikopita (spinach pie) and salad made with a grain called tabouli. especially the ovo lactos. At the big chain restaurants like Olive Garden or the Spaghetti Factory. which are an excellent source of protein (and delicious). don't fret . baba ganoujh (a delicious eggplant spread). and they'll make sure your meal comes the way you want it. you can have gazpacho (a cold vegetable . Plain cheese pizza. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. or Mexican food. Most fast food chains now offer garden salads in a wide variety of different flavors. rice and noodles. or even a cheese-less pizza topped with vegetables. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. Pasta with meatless marinara sauce is a staple menu item. you were wrong. too. And if the gang heads out for pizza. Indian restaurants are terrific for vegetarians. called ghee . and not beef or chicken). as well. yogurt and fruit or a number of other meatless items off the menu.try dal. and samosas. Just take a moment to quiz your server about how the dishes are prepared . as it pasta primavera.Even fast food restaurants are getting into the healthy trend. get their protein from rice and beans (just make sure that they use vegetable broth. Depending on the chain. dolma (stuffed grape leaves). vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy.some dishes that sound vegetarian on the menu may contain meat or eggs. Other ethnic options are excellent choices for vegetarians. The Indian diet has a rich tradition of vegetarianism. you can add a baked potato. a traditional. Chinese restaurants are great for vegetarians. which is loaded with vegetables. Order your salad with no meat and you're set to go. Japanese. are just as tasty as the meat-loaded kind. Many Italian soups. If you're new to Indian cuisine. delightful little pastries stuffed with meat. such as pasta fagioli. although not all cities have them. too. offering delicious vegetable entrees.just ask that your meal be prepared with vegetable oil instead. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. If you thought you'd never dine again under the Golden Arches. Tell your waiter that you don't eat meat. you have a delightful adventure ahead of you . be aware that many Indian dishes are prepared using clarified butter. spicy lentil dish. ovo lactos have lots of options. If you like Mexican fare. though.
If all there is on the table that you can eat is bread and salad.burritos. and you have the research to back it up. In those cases. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Here they are worrying about your health and you are worrying about hurting their feelings. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle.chat with your tablemates. loved one that you are indeed paying attention to your health. It's tough. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. do so . remember that's it's just for one meal . tostadas and tacos. Even if it's disappointing. If you're the host. Or you may end up in a situation where your hosts simply have no idea of what your needs are. This is one time. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. Etiquette is. fundamentally. even if your hosts know that you're vegetarian. enchiladas.soup). that your diet is the perfect diet for you. you need to make the best of things. simply order a salad or baked potato. That you feel. about behaving well under challenging circumstances. If you're not comfortable with taking a chance on the veggie burger. chiles rellenos (green peppers stuffed with cheese. the family member or friend that just will not accept that you've gone meatless. Offer to show them websites.can be problematic for people on special diets. The choices are more diverse than what you think. smile and say that they're so delicious that you're happy to enjoy them. books and magazines so they can learn more.both attending them and hosting them . enjoy the company and have a good time anyway! . the breaded and fried) and bean-and-cheese versions of all the usual favorites . But what if you're the guest? Often. you can make sure that you have a tempting variety of delicious foods. Assure the well meaning. Don't be afraid to ask questions when you are dining out. if you're questioned.and. Dinner parties . but often misguided. they may not know how to feed you. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. you really do have to stand firm.
don't make an issue of your diet. stick to your choices and prepare a vegetarian dinner. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. If you're headed to a big social event like a wedding or a family dinner. allowing guests to fill their plates only with what they want. or dairy. or your hostess sits a plate of animal food in front of you. most people won't notice how much you did. To be blunt. Whatever happens. but you won't be suffering from hunger pangs throughout the evening. so you have more time to enjoy your guests. or peanuts. and you think there might be challenges finding something to eat. do what children do . ask them if they have special dietary needs.some are allergic to bell peppers. If someone asks.squish things around and mess up your plate. you can make them feel extra welcome in your home. It helps them to feel comfortable if they don't want to eat something . Part of being a terrific host is anticipating your guests' needs. If the conversation is compelling. and leave some empty space so it looks like you ate something. 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 . When having people to your home for dinner. tell them you're vegetarian and steer the conversation to something else. by all means do that. Hide the meat under some lettuce.and it'll save you the effort of serving. It's a choice only you can make! . You should only serve meat if you genuinely feel comfortable doing so.no one will be looking at their plate and wondering why there's still food there . 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. If you're comfortable handling meat products and are doing it for the courtesy of your guests. but only do so if you won't be compromising your choices. or if there's anything they absolutely hate. or didn't.how about offering the same courtesy to them? When you invite guests to dinner. Even under the worst circumstances there will be something for you to snack on. Chances are good that people won't even notice that they are eating dishes that don't contain meat. Think about how you'd like to be treated when you go to dinner at a friend's home . eat. If you accommodate their needs that same way you'd like yours accommodated in a similar situation.If there's absolutely nothing on the menu that you can eat. no one is really interested in what you can't eat. then eat a light meal before you leave the house.
it's time to transition to solid foods. Infant formula. Should you decide not to breast feed. The good news is. your breast milk is superior to that of meat-eating mothers . scientists believe that there are other. We all start out life as lacto vegetarians. Cow's milk should never be fed to babies under one year old. The timing varies from baby to baby . 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. too . This isn't necessarily true. breast milk is the optimal food. it's time to introduce your baby to solid foods. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. But don't give regular soy milk to a baby less than a year old. In addition to the sugars and other nutrients. Out first food is our mothers' milk. pesticides or other contaminants that you would if you were eating meat. the alternative to breast milk. (And if you're a vegan and you breast feed.soy is less likely to cause allergies than cow's-milk-based formulas.you're not passing on any of the antibiotics. as yet unidentified. if you're a vegetarian. Also. for most babies. your child is still a vegan. 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. At the four-to-six month mark. substances in breast milk that make it superior to infant formula. .when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. as it can cause intestinal bleeding and lead to anemia.breast milk is a natural food for humans while cow's milk is not). and when she takes a quart or more of a formula per day and still acts hungry.So you've decided to become a vegetarian. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. is made as close as possible to that of mother's milk. as it's not designed to meet their nutritional needs. and it's all we require or should eat for the first four to six months of life. Whether or not you breast feed is entirely your decision but. choose a soybased formula . made just for us and full of all the nutrients we need.
Nut butters should not be fed until after 12 months. so that their systems can get used to the change in diet. you can start offering your child some vegetarian versions of classic kids' favorites." take care that the foods aren't too hard. and lightly blanched and cooled broccoli. you can give him water. Start with cooked grains . sharp.rice cereal is best. begin to slowly introduce other foods.they'll be a bit fussy sometimes. As you ease into the toddler/preschooler years (ages 1 to 4). an vegetables that adults eat are fine for a child. 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. juice. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed.once your child is old enough to transition off formula. or round. regular soy milk or rice milk. as well as soy cheese and soy yogurt two servings per day. Vegetarian and vegan children are just like any other kids . or any other nutritious liquid. Most babies are very fond of lentils. lettuce and other leafy green vegetables. Slowly add tofu into their meals and snacks. except for not feeding them meat. bland flavor. Once your baby eats cooked cereal. Raw vegetables can be introduced then. buy ones that are free from added sugars. regular soy milk. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Good choices are carrot sticks. Follow the same feeding schedules and advice that you would for any other baby. It's smart to introduce new foods one at a time. large. Adapt the guidelines in the baby books to the vegetarian diet. start introducing high-protein legumes to the baby's diet. which can be cooked until fairly soft and have a pleasant. When giving babies "finger foods. so if your baby has sensitivity to a food you can easily identify it. starting with veggies that are easy to chew and unlikely to present a choking hazard. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . At seven to ten months. preservatives and any other additives that your baby doesn't need. hot dogs and sandwich slices . As long as it's safe for the baby to chew. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Start with raw.You'll want to introduce solid foods slowly. If you buy prepared foods. about a half-ounce per serving.
and since small children have equally small stomachs. You choose someone to spend the rest of your life with and. So be generous with the snacks featuring grains. filling plant foods. when they were actually taller than average. she adores opera. One of you is messy. they sometimes don't get all the calories they require. but the other is neat. 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. they caught up by age 10.add avocado.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. to sandwiches. He loves reality television. you often find yourselves negotiating to find a middle ground that you can live with. as time passes. and weighed slightly less than children raised on an omnivorous diet. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . cookies and other baked goods Vegetarian diets feature a lot of bulky. Don't worry about a vegetarian diet affecting your child's growth . which is calorie-dense and full of good fats.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. Peanut and almond butters are excellent sources of calories for kids. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation .Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. All marriages are about compromise. One partner may be a social butterfly but . fruits and vegetables to add lots of necessary nutrients to their diet. too. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes.
veggie burgers and non-dairy cheese at home. doing laundry. but still disagree on how to eat.but don't lecture. it isn't a choice designed to make your life unhappy or more complicated. so that you can enjoy a fine meal together. to believe that your ideal partner will share all of your values. the subject will come up naturally . • Be a positive role model. No one likes to be told that they're "bad. There are probably far more of those than there are issues on which you don't see eye-to-eye. especially in public. you may be turning them off entirely. If you judge your spouse harshly for not joining you in your vegetarian journey. You and your spouse may agree on a lot of things. getting to work and raising children can sometimes make even the smallest difference seem enormous. The key to making it work is acceptance of each other's choices. Cook a variety of tasty. Buy a few cookbooks and try new recipes to keep things interesting. But that's unrealistic . It's understandable. too.no two individuals are exactly alike. appealing meals so that your partner can see that the diet isn't boring. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. • Acknowledge that your spouse's diet isn't meant to hurt you. on convenience or on habit.but you can control how you behave towards them. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. Married couples figure out how to adapt to such differences. and the day-to-day struggle of paying bills. • Play an active role in shopping and preparing meals. You can't control what your spouse eats . If your partner is interested. whether it is based on ethical principles. As the popularity of vegetarianism increases. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. Choose venues that offer both meat dishes and vegetarian options. • Try to get your partner to compromise on certain foods. If your partner eats meat. Try to keep in mind that your choice to become vegetarian was a personal one. See if you can get them to eat soy hot dogs. • Don't talk endlessly about your diet. ." particularly if they're simply eating the same diet as most of the other people they see every day. • Try to find restaurants where you can eat together. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. Try to respect their decision.the other's happy to stay home every night with a good book. when you're single and dating. and it has to be for them. closing the door to them making that step themselves in the future. • Never attack your spouse's point of view.
sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. . DEFENDING YOUR CHOICE Being new to vegetarianism.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. Whether you live with a partner. One thing is certain. If you can't stand to have meat around you at all. and nagging doesn't help. Even if they're supportive of your decision. If they want to change. You may have to ask the others in your home to cook meat outside on a grill. accept that your spouse may eat meat sometimes when they're not with you.and not turning them off by lecturing them! Only you know the dynamic in your home. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. you may find them ridiculing your food choices or even actively trying to sabotage you. that's great . and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. this is a huge issue. however . so only you can figure out the answers to these questions. Negotiate a menu plan that's acceptable to both of you. Again. your parents. your children or roommates. asking that it's wrapped in such a way that you don't have to look at it. you can't control what they eat. any more than it's theirs to turn you back into a meat-eater.• If you've agreed not to eat meat at home. it's more than likely that you're the only person in your household going meatless. Eating together is one of the great pleasures of any relationship. there will still be people who think that your new lifestyle is a weird one.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . you'll have to deal with them not understanding all the ins and outs of your new lifestyle . and dedicate a special section of the refrigerator to meat storage.and if they're not supportive. Although vegetarians aren't looked down upon today as much as in the past.
If your feelings aren't that strong. Try to find some good vegetarian recipes that you find convenient and enjoyable. and when . (Vegetarian food is also available for Israeli vegetarian soldiers. It all comes down to what your needs are. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. here are some helpful tips to allow you to deal with your partner's choice: 1. but it doesn't have to be. Recognize that if you eat vegetarian food you are not compromising any principle or belief. . for example. The vegetarian lifestyle will be most difficult for the non-vegetarian. Try to see the positive side of your partner's diet.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. 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. 3.) 5. 4. 2. while your spouse would be doing so if she/he ate meat. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. so that nobody's beliefs will be violated. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". Becoming a vegetarian is an exciting change in your life. even though many Israeli soldiers do not normally keep the kosher laws. and prepare your own entrée on the other nights. A little compromise and understanding can go a long way. and that you can share together. Consider. and the compromises you and your family are willing to make. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. When family and friends begin to question your new meatless diet. If your partner has decided to go vegetarian and you don't embrace that choice. Learning how to cook without meat can be a daunting task. You don't need to be an expert. that all meals served by the Israeli military are kosher. Try out a few of these yummy recipes. Here are some great recipes for you to try. you may simply want to negotiate who cooks what.
or until tender. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Mix potatoes together with pinto beans. chopped • 1 bunch fresh cilantro. Fry tortillas individually in a small amount of hot oil until soft. and 1/2 cilantro. Meanwhile. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Bake for 20 minutes. toss diced potatoes together with cumin. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. In a bowl. or until hot and bubbly. Fill tortillas with potato mixture. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . and ketchup. and roll up. Set aside to cool.5 ounce) can pinto beans. and place in an oiled baking dish. coarsely chopped. Once cooled. chili powder. Place seam side down in an oiled 9x13 inch baking dish. 1/2 cheese.Potato and Bean Enchiladas • 1 pound potatoes. boil tomatillos and chopped onion in water to cover for 10 minutes. and spread remaining cheese over sauce. 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. husks removed • 1 large onion. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Spoon tomatillo sauce over enchiladas. salt. puree with half of the cilantro until smooth. Bake in the preheated oven for 20 to 25 minutes.
and basil. kidney beans. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Potato Pancakes 4 medium baking potatoes. and simmer for 20 minutes. press together about 2 tablespoons of the potato mixture with your hands. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. For each pancake. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. The starch from the potatoes will settle into the bottom of the bowl . mix the potatoes and onions. until brown on both sides. green onions. rinsed and drained • 1 cup cooked brown rice • 1 small onion. Season with cumin. Bring to a boil. Stir in mushrooms. Sauté onions. stirring occasionally. place on skillet and flatten with a heat-proof spatula. and reduce heat to medium. In a large bowl. celery. about 6 minutes. salt and pepper. egg. and corn. chopped 1 egg. carrots. Stir in green pepper. finely chopped • 1 egg. and squeeze out the excess liquid into another bowl. and cook 4 minutes. heat skillet over medium-high heat. split . peeled and coarsely shredded 1 medium onion. lightly beaten • 6 tablespoons salsa. Serve hot. oregano. Cook until vegetables are tender. coarsely shredded 4 green onions. and chili powder. combine the potato mixture.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Stir in tomatoes. turning once. Cover. and reserved potato starch. and garlic until tender.pour off the water and save the remaining potato starch. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Cook for about 8 minutes. Wrap the mixture in cheese cloth or paper towels. red pepper.
Bake in the preheated oven 10 to 12 minutes. Broil 6 in. Unwind the roll dough. mix well. Press the edges firmly with a fork to seal. Flatten to 1/2-in. mash beans with a fork. sprinkle half of the cheddar cheese and cayenne pepper. Top with a tomato slice. 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). Pinch together perforations to seal. Tomato Cheese Melt • 1 onion bagel or English muffin. and separate into 4 rectangles. sour cream mixture and slice of cheese on bun. burger. thickness. Cover each with remaining dough. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Place 2 slices mozzarella on each rectangle. onion.In a large bowl. from the heat for 4-5 minutes or until cheese is bubbly. Moisten edges of rectangles with water. Sprinkle half of the Parmesan cheese over each tomato. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Place a lettuce leaf. combine sour cream and remaining salsa. Add the rice. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . In a small bowl. or until golden brown. Place 2 rectangles on a 9x13 inch baking sheet. Top each with 2 teaspoons tomato paste. Sprinkle each with 1/4 teaspoon oregano. 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. egg and 2 tablespoons salsa.
Stir heavy cream. mix onion. Pour in a thin stream over popcorn. and continue baking 30 minutes. In a medium saucepan over medium heat. Place in two large shallow baking dishes and bake in preheated oven. stirring to coat. sliced • 1/4 pound zucchini. garlic. Stir in brown sugar. Uncover. melt butter. stirring constantly. In a medium baking dish. tomatoes with liquid. corn syrup and salt. basil. Bring to a boil. and bay leaf. Cover. zucchini. Place popcorn in a very large bowl. stir. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. until cheeses are melted and bubbly. Heat oil in a medium saucepan over medium heat. Remove from heat and stir in soda and vanilla. and bake in the preheated oven 30 minutes. for 1 hour. stirring every 15 minutes. wine. and continue baking 10 minutes. garbanzo beans with liquid. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Monterey Jack cheese. 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). Boil without stirring 4 minutes.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Remove from oven and let cool completely before breaking into pieces. chopped • 1 (8 ounce) can garbanzo beans. and saute onion until tender and lightly browned. butter. and Romano cheese into the vegetable mixture.
season with salt and serve. fresh mushrooms and carrots. pepper. slice thinly and set aside. Stir in vinegar and cook for approximately 3 minutes.• 3 pounds thinly sliced shallots • 3 small red onions. nutmeg. mashed • 3/4 cup white sugar • 1 egg. Cook for 15 minutes. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. in order for vinegar to evaporate. vegetable base. Stir in capers and parsley. cayenne. garlic and shallots in olive oil and set on low. Using a extra-large stock pot sauté onions. sliced • 3 pounds carrots. chopped • 3 cloves garlic. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Sprinkle flour over onions and cook for 1 minute. Stir in water. softened in water • 3 pounds fresh mushrooms. salt. Let cook for 15 minutes. It works well when using a 3 millimeter slicing disk. Add dried mushrooms along with the water they soaked in. lightly beaten • 1/3 cup butter. 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. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour .
Bake in preheated oven for 18 to 20 minutes. beat together bananas. until a toothpick inserted into center of a muffin comes out clean. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. combine brown sugar and cinnamon. Sprinkle topping over muffins. Stir the banana mixture into the flour mixture just until moistened. 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. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. press Start. Spoon batter into prepared muffin cups. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. mix together 1 1/2 cups flour. 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. softened • 1/4 cup butter. Select dough cycle. Roll up dough and cut into 12 rolls. After the dough has doubled in size turn it out onto a lightly floured surface. cover and let rest for 10 minutes. 2 tablespoons flour and cinnamon. Cover and let rise until nearly . softened • • 1 (3 ounce) package cream cheese. Roll dough into a 16x21 inch rectangle. baking powder and salt. room temperature • 1/3 cup margarine. In a large bowl. Lightly grease 10 muffin cups. mix together brown sugar. baking soda. Place rolls in a lightly greased 9x13 inch baking pan. sugar. or line with muffin papers.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). In a small bowl. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. In another bowl. egg and melted butter. In a small bowl.
When it starts to get golden. Remove from heat and add mustard and margarine. Set aside.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. 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. preheat oven to 400 degrees F (200 degrees C). about 15 minutes. You can add some turmeric for color if you like. Add water and mix thoroughly. Sauté this for another couple of minutes. mix in the peppers and onion and keep frying. When they are good and soft. crumbled tofu (don't use silken. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. beat together cream cheese. move them to the sides of the pan and form an empty circle in the middle for your tofu. Meanwhile. use extra firm). Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Spread frosting on warm rolls before serving. about 30 minutes. While rolls are baking. Bake rolls in preheated oven until golden brown. Add more oil to the middle of the pan. When it looks like you could eat it. Stir Fry: Sauté onion and green pepper in oil. 1/4 cup butter.com/products/censura. vanilla extract and salt. confectioners' sugar.doubled. then add your drained. Heat on Med until thick and bubbly.
layer 1/2 cheese on bottom of lower crust. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. then add spinach on top. Add water and mix thoroughly. add spices. and close it up as best as you can w/ the torn top shell. or whatever you like. Spoon in filling. mushrooms. 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. Mix it up. beans. nutritional yeast. chopped 1 can olives. Add rest of cheese on top of that.A variety of veggies such as green beans. Heat on medium heat until bubbling and thick. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. olives. Cook in microwave or oven till about 3/4 cooked. just keep it till later). cumin. combine flour. Add cooked veggies and coat them w/sauce. Set aside 1/2 cup of cheese sauce in separate container. black). Meanwhile. tarragon. cook chopped veggies (NOT spinach. Remove from heat and add mustard and margarine. 1/2 cup salsa (optional) In medium-large saucepan. salt and garlic powder. You can add dairy free milk and use veggie bouillon cubes. cilantro and salsa to sauce. Add slowly either cornstarch or flour till slightly thickened. pinto. heat broth in large kettle. Meanwhile. or just about anything. and lower heat. chopped 1/4 cup chopped cilantro. drained 2 medium onions. Place a tortilla in pan and cover in enchilada sauce. Spoon in veggies and sauce. Thaw pie shell and take 1/2 out of the tin. Roll and push to one . till crust is brown and delicious cheese and juice oozes out. zucchini. To make sauce. Add onion. Bake at 400 for about 45 min.
cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. just to make it a little bit more cheesy!). keep warm. set aside. at 375 degrees. Add herbed tofu. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles.. vegan cream cheese 2 Tbsp. sliced ... Add olive oil to a large skillet. use your own judgment. sauté for 1 minute. 30-45 minutes. until it is thoroughly heated. Cover and bake 15 min. Uncover and bake an additional 20-30 min. nutritional yeast at this step. Stir in nutmeg (possibly you could add some about 1/4 C. place over medium-high heat until hot. Add carrots and veggie broth. repeat process until all noodles are used up. Add parsley and garlic. 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. Place 3 lasagna noodles in bottom of 11x7 baking dish. simmer uncovered for 5 min. stir well. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic.. spread carrot mixture over top. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Usually lasagna takes about 45 minutes to cook thoroughly. Continue until all tortillas filled. Remove from heat. Bake at 350 until brown.end of pan. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. top with spaghetti sauce. and lemon juice. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. herbed tofu 8 oz. vegan cream cheese. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb.
wine. preferably organic • 1 to 2 fresh jalapeño peppers. Cook over medium-high heat and bring to a boil. 1 1/2-quart baking casserole. covered. Remove from heat and stir in basil. or until the top is golden brown and bubbly. 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. Just as the garlic begins to turn brown. TORTILLA CASSEROLE One 16-ounce can pinto. be careful not to burn. Stir together thoroughly. In a mixing bowl. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. about 20 minutes. Reduce heat to low and simmer. water. 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. Allow pan to cool. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . or black beans. salt and sugar. Bake for 35 minutes. remove pan from heat. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. pink.• 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. combine the onion with the rice and all the remaining ingredients. and add tomatoes. Add the onion and sauté over low heat until lightly browned. Heat the oil in a small skillet. Pour the mixture into a lightly oiled.
spelt. stirring constantly. or until the cheese is bubbly. Let stand for a minute or two. Pour in the sauce. Repeat the layers. etc. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. When the noodles are done. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Add the celery dice and sauté over medium heat for 3 to 4 minutes. and then return them to the pot. Add the mushrooms and continue to sauté until the mushrooms are wilted. drain them.) • 1 tablespoon light olive oil • 3 medium celery stalks. 2-quart casserole dish and layer as follows: 4 tortillas. then remove from the heat. and then add the baked tofu and . half of the cheese. half of the bean mixture. then cut into squares to serve. heat the margarine or oil in a medium-sized saucepan. finely diced • 2 to 3 scallions. cheddar. Add the noodles and cook until just tender. Combine the first 7 ingredients in a mixing bowl. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees.2 cups frozen corn kernels. Bake the casserole for 12 to 15 minutes. In the meantime. Bring water to a boil in a large pot. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Simmer gently until the sauce has thickened. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Slowly pour into the saucepan. Mix thoroughly. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. thawed 2 scallions. overlapping one another. according to package directions. Lightly oil a wide.
diced and sprinkled with vinaigrette . warm the refried beans in a saucepan with a little water to loosen. soy yogurt. Allow to cool for 5 minutes. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. 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. burrito. and then cut into squares to serve. cooked with a vegetable bouillon cube. black or green • Fresh mozzarella balls or very fresh tofu. Place everything on the table. drained • Cured olives. large shallow casserole dish. TORTILLA FIESTA • Flour tortillas. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. black olives. Bake for 30 to 35 minutes.or soft taco-size.scallions and season to taste with salt and pepper. Top generously with wheat germ. Transfer the mixture to an oiled. warmed or taco shells. or until the top is golden brown and beginning to get crusty. Cook some quick brown rice according to package directions. 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.
drain it and return it to the pot. Heat as needed in the microwave or in a preheated 400-degree oven.• 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. Stuff the mixture back into the potato shells. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. or rice cream cheese . and serve. • 4 large baking potatoes • 1/4 cup organic dairy. prepare a platter or two of antipasto and slice the bread. MUSHROOM-STUFFED POTATOES. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Pass around the Parmesan cheese for topping the pasta. Add the remaining ingredients and stir well to combine. leaving a sturdy shell. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. cut each in half lengthwise. When cool enough to handle. When the pasta is done. While bringing a large pot of water to a boil and cooking the pasta. about 1/4 inch thick all around. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Scoop out the inside of each potato half. the diced tomatoes). thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. green part only. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Warm up as needed. Stir in the pasta sauce (and if you've used dry pasta. soy.
stirring occasionally. Season with salt and pepper and stir well to combine. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. cut each in half lengthwise. about 1/4 inch thick all around. liquid and all. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. When cool enough to handle. Combine the mushroom mixture. Scoop out the inside of each potato half. Heat as needed in the microwave or in a preheated 400-degree oven. Add the onion and sauté over medium heat until golden. Heat as needed in the microwave or in a preheated 400-degree oven. Stir in the cream cheese. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Heat the oil in a medium skillet. about 1/4 inch thick all around. Add the remaining ingredients and stir well to combine. Add the mushrooms. and serve. soy milk. and serve. with the mashed potato in the mixing bowl. leaving a sturdy shell. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . chopped • 8 ounces white or cremini mushrooms. cover.• 1 tablespoon light olive oil • 1 large onion. and cook until they are done to your liking. leaving a sturdy shell. When cool enough to handle. Stuff the mixture back into the potato shells. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Scoop out the inside of each potato half. Stuff the mixture back into the potato shells. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. cut each in half lengthwise. or rice milk • 2 cups finely chopped broccoli florets.
baby bella. or brown rice syrup • 16 ounces fresh organic mushrooms. thinly sliced Preheat the oven to 350 degrees. Combine the mushrooms with the teriyaki mixture and stir together. cover the top of the pie with thin banana slices arranged in concentric. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. shiitake. oyster. or to taste • One 9-inch graham cracker crust • 2 medium bananas.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. remove and discard the stems. preferably two. maple syrup. Remove from the broiler and transfer to a serving container. Cook over medium-low heat. Combine the first 4 ingredients in a mixing bowl and stir together. or until the top of the pudding feels fairly firm to the touch. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12.• 1 tablespoon honey. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). 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 . stirring often. any variety (portabello. then refrigerate for at least an hour. slightly overlapping circles. or a combination) Preheat broiler (unless using a toaster oven). Stir in the maple syrup. cremini. until the chocolate chips have melted. then cut into wedges to serve. If using shiitakes. Transfer to a small saucepan and add the chocolate chips. Allow to cool completely. Wipe the mushrooms clean. about 4 to 5 minutes. Puree the tofu in a food processor or blender until completely smooth. and stir. Just before serving. Broil in the oven or a toaster oven for 4 minutes. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Broil until the mushrooms begin turning dark and are touched by charred spots.
baking powder. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. optional Preheat the oven to 350 degrees. preferably cane juice sweetened • 1/2 cup chopped walnuts. then cut into squares or wedges to serve. optional Preheat the oven to 350 degrees. Combine the applesauce. rice milk. and salt in a mixing bowl and stir together. Stir in the chocolate chips and optional walnuts. Bake for 10 to 12 minutes. then carefully remove with a spatula to plates to cool. .• 1/2 cup natural style peanut butter. or until the bottoms are just lightly browned. and peanut butter in another bowl and whisk together until smooth. Let stand for a minute or two. 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. sugar. Stir in the chocolate chips and optional peanuts. Pour into the flour mixture and stir together until fairly well blended. Allow to cool to room temperature or just warm. and a knife inserted into the center comes out with chocolate. then use a whisk until the mixture is smooth. Stir together until the wet and dry ingredients are completely mixed. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. Combine the flour. Pour into a lightly oiled 9-inch round or square cake pan. Make a well in the center of the dry ingredients and add the applesauce and oil. but no batter. Bake for 25 to 30 minutes or until golden on top. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts.
Prick it all over with a fork. and salt and pepper into the egg mixture. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Cut in the butter and shortening. and cool to lukewarm before removing the bottom. and let cool. Slice six of the asparagus stalks. Mix until the dough just holds together. or to taste Crust: In a medium sized bowl. into 3/4-inch pieces. combine the flour and salt. Baked Ravioli . and add the water. a mixer or your fingers until the mixture is crumbly.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. or until it's set. 12 servings. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Remove the tart from the oven. then stir in the cheese. adding an additional tablespoon of water only if necessary. Bake the tart in a preheated 350°F oven for about 30 minutes. Pour the filling into the crust. Yield 1 tart. the more water you use. oregano and thyme. on the diagonal. mushrooms. the tougher your crust will be. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. mixing quickly and lightly with a pastry knife. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Remove it from the oven. Make a well in the center of the pastry. Stir the sliced asparagus. Filling: In a medium-sized bowl. egg yolk and vinegar. Bake it in a preheated 350°F oven for 10 minutes. beat together the eggs and milk. Pat the dough into a 10 or 11-inch removable-bottom tart pan.
until tender. Fry each piece in oil until brown . Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Place tomatoes in a blender and puree. salt • 13 oz. Bring to a boil. cheese. whole mozzarella cheese-2 cups shredded. Chop eggplant. Place the cooked ravioli in the pan and top with the rest of the sauce. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. sugar • 1/2 tsp. In a baking pan place in some of the tomato sauce to cover the bottom. Slightly undercook them. package of frozen ravioli • 8 oz.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. parsley. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. hot and golden. Cover and cook for 10 minutes. celery onion and carrot. 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. Cook the ravioli as described on the package. Add the tomatoes. can Italian peeled tomatoes • 1 tsp. eggplant. The cheese should be bubbly. sugar and salt in to the saucepan with the vegetables. Lower the flame and simmer for 20 minutes. Serve with a crisp salad. celery carrot and onion. pepper and garlic together. In a large saucepan over a medium heat stir place in the olive oil.
Add eggplant. about 2 min. and herbs. quartered and thinly sliced • 1 small eggplant. Add garlic and onions and cook. Keep going till run out. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. until softened. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Add 3/4 cup of the cream and boil until slightly thickened. coarsely chopped • 4 large tomatoes. stirring occasionally to keep vegetables from sticking. about 8-10 min. stirring often. Cover and cook over low heat about 15 minutes. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. stir to combine. cubed • 2 green bell peppers. . or until eggplant is tender but not too soft.on both sides. stir until coated with oil. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. or 2 cans (14.5 ounces each) diced tomatoes • 3 to 4 small zucchini. shallots and tomatoes to pan and cook until reduced to 1/2 cup. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. Cover and cook for 10 minutes. coarsely chopped. heat olive oil over medium heat. mix well. Add peppers. zucchini. about 6 to 7 minutes. crushed and minced • 1 large onion. Add tomatoes. Take remaining 1/4 cup cream and toss with pasta. minced • 1 Plum tomatoes. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. Drain on paper towel and then place them in a baking pan with sauce on the bottom.
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. 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. butter Preheat oven to 350 degrees. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Season the tomatoes for taste (salt. flour 1/2 tsp salt 1/2 tsp. pkg. . Mozzarella. Cut each tomato in fours. Bake tomatoes for 45 minutes until wrinkled & shrunken. cottage cheese 4 eggs 6 tbsp. crumbles 1 pt. pepper.) Place tomatoes on baking tray. Combine oil & lemon juice (for salad dressing. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. frozen chopped spinach 1/2 lb. Let it cool. Feta Cheese. etc. Boil pasta until al dente. pepper 2 tsp.Rigatoni With Tomatoes. Let it cool down.
To tell if it is done. Make sure you spread it evenly. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Drain. Fill each manicotti with mixture. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. pepper. rinse with cold water and let drain. Place filled manicotti over sauce. Let the pie cool for a few minutes. Let sit for one half hour. heat oven to 400. stick a knife or toothpick into the center of the pie. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings.) • 2 tsp garlic. etc. Bake the pie for one hour. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Meanwhile. Serve with Italian bread or garlic bread sticks . the pie is ready. Pour remaining sauce over manicotti. flour and eggs. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. In medium bowl combine all filling ingredients and mix well. Then combine the two mixtures into one bowl and stir well. Thread onto metal or soaked bamboo skewers. Grill or broil until colour shows on vegetables. 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. sprinkle evenly with cheese. Bake an additional 5-8 min or until cheese is melted. Uncover. If it comes out clean. marjoram. Grease a 9" square baking pan with the butter and pour the mixture into the pan. about 10-15 minutes.In another bowl mix together salt.
grated • 1/4 C onion. chopped • 8 oz. vegetable stock. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. until vegetables are crisp-tender. Pour about 1/2 cup batter on hot griddle. water chestnuts. bok choy. celery. 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. sliced diagonally • 2 c baby bok choy. peeled & grated • 1 medium carrot. or until they begin to soften. Continue cooking. bell pepper. shiitake mushroom caps thinly sliced • 1 med. and mushrooms. combine ingredients.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. Serve over rice. cook onion and garlic in oil for 3 minutes. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. stirring frequently. about 5 minutes. Fry 2-3 minutes on each side or until golden brown. mustard. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. water chestnuts. red bell pepper cut in short. thin strips . mix well. lightly coated with non-stick cooking spray. chopped • 1 red bell pepper. Add soy sauce. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion.
Stir until the eggs are firm but moist. cook 30 seconds. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. simmer until vegetables are crisp-tender. 3 to 5 minutes. add 2 tablespoons of peanut oil and the lightly beaten eggs. Add sesame oil. Meanwhile. add to skillet with vegetables. 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. Drain and rinse in cold water. Bring 1 quart of water to a boil in a small saucepan. stirring occasionally. Pour in the sauce and cook until the rice is heated through. Add the carrots. Stir-fry 1 minute. Mix to blend well and set aside. in 1/2" cubes 1 red bell pepper. When it begins to smoke. Serve hot. tossing well. When it begins to smoke. Stir in the rice and stir-fry 1 minute. Drain again and reserve. heat oil in large deep skillet or wok over medium heat. Set aside. Place a small skillet over medium heat. celery. Add broth and sugar snap peas. Transfer the eggs from the skillet to a small bowl and break them into small curds. cook 1 minute. stirring frequently. Stir briefly. Add the carrot and boil 1 minute. lightly beaten 1 carrot.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. and peas. Add mushrooms. stirring occasionally. cook 3 minutes. Drain noodles. . 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. Sprinkle with peanutes or cashews. about 5 minutes. Place a wok over medium-high heat. Add ginger and garlic. and vinegar. add the remaining 1/4 cup of peanut oil and the garlic. red pepper. if desired. Add tamari or soy sauce. bell pepper and bok choy.
pkg. leaving the skins on. After all of the ingredients have been thoroughly (yet gently!) mixed. vinegar. 8x8x2 inches. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. drain them and move the potatoes to a mixing bowl. cook the potatoes in boiling water until tender. Next. Do not overcook! While the potatoes are being cooked. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . and rosemary. mix the oil. Sprinkle with remaining 1/2 cup cheese and the chili powder. They are done when you can easily stick them with a fork. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. press in bottom of baking dish. oregano. 6 servings Spinach Stuffed Tomatoes 10 oz. let the salad stand for at least thirty minutes before serving. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. After the potatoes are tender. with nonstick cooking spray. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. Mix rice. 1/2 cup of the picante sauce and 1/2 cup of the cheese. drained 1/4 tsp chili powder Heat oven to 350 degrees.Potato Salad • 2 lbs med. egg product. Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. This dish will keep well in the fridge for up to a week. seeded • 1/2 c chopped green onions • 1/2 c black olives. Spray square baking dish. Mix beans and remaining 1 cup picante sauce. spoon over rice mixture. Let stand 5 minutes before serving. crumbled feta cheese • 1 sweet red bell pepper.
Asian Slaw • 1 head of Napa Cabbage. drain well and squeeze dry. Let stand 5 minutes. Toss the cabbage mixture with the vinaigrette. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. honey. Preheat oven to 350 degrees. cilantro and sesame seeds in a large bowl. soy sauce. Put in large bowl. shredded • 2 Asian pears. Let stand for 20 minutes. green onion and red pepper. This salad goes well with grilled meats and fish. In another large bowl mix cabbage. Asian pears. Serve salad in a large bowl. Invert tomatoes shells on paper towels to drain. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese .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. salt & pepper to spinach mixture and blend well. parmesan. carrot. Spoon evenly into tomato shells. Discard seeds. sugar. garnish with chopped green onion and toasted sesame seeds. Slice and hollow out centers of tomatoes. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. Add 1/2 cup mozzarella cheese. onion. Sprinkle with remaining mozzarella and parsley. Chop pulp finely and add to spinach.
salt. (The alcohol burns off but makes tomatoes "come alive". Set off burner and allow cheese to melt into soup. Pour into greased 9x13" pan. Bake at 350 degrees 5060 minutes. Simmer tomatoes with the two cheeses for three minutes. and pepper. garlic. Prepare pasta (shell or tube pasta suggested). prepared according to package directions Melt butter over high heat until bubbly.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Cook on low heat for 30 minutes. 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. Add chopped white part of green onion. . then add 1 cup of heavy cream and simmer for one minute. Rapidly add vodka. heavy cream. Add parmesan cheese at the end of cook time. Add red pepper flakes. 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. Simmer for 2 minutes.
Combine potatoes and 1/4 cup onions. sprinkle paprika in a larger circle around parsley flake circle. pour carefully over cheeses. Bake at 350 for 1 hour. top with parmesan then cheddar cheeses. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Combine eggs. Vermont Cheddar Pie • 2-3 cups diced. white pepper • Dill weed to taste • 2 pkgs. press into pie plate as crust. Zucchini Soup • 4 medium zucchini. Carefully put a layer of spinach and crumbled feta cheese into the crust. vegetable broth • 2 onions. cream cheese • Chopped fresh chives or edible flowers for garnish.Mix completely with the sauce and serve immediately. milk. 8 oz. sprinkle parsley flakes in a larger circle around the onions. Sprinkle with seasoned salt and garlic powder. Garnish pie: make a small circle of 1/4 cup onions in center of pie. 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. . chopped • 1 tsp. salt-free lemon/herb seasoning • 1/2 tsp. quartered and sliced • 2 cans of 15 oz.
except seasoning meat. then cover and reduce to a low heat and simmer. 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. or until beans are very soft and a red gravy is produced. Chill over night or until very cold. add remaining liquid. until smooth. chicken broth.In a saucepan. pepper and dill weed to taste. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. add zucchini. Add to a large pot and cover beans with water until water is two inches above bean line. Bring to a rolling boil. approximately 20 to 30 minutes. Serve hot over warm. Add all other ingredients. Then blend in zucchini mixture. Garnish with chopped chives or fresh flowers. Cook mixture until soft. chopped green onions and rice. After beans have been cooking for approximately 2 hours. a portion at a time. onions. Cook for approximately one more hour. Add season salt and continue to simmer this combined mixture for another hour. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. white rice. Blend the cream cheese in blender until smooth.
Prepare a medium-hot skillet. final mixture will be a little lumpy. as a result. many more recipes out there for vegetarians. Losing fat safely takes time and patience.500. This is just a start for you. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup.200 calories.• 2 tbsp powdered sugar Mix all ingredients together very well. 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. Be creative and use your imagination. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. In response. Athletes must consume a minimum number of calories from all the major food groups. There are many. Dieting alone can cause the body to believe it is being starved. one should eat less and exercise more. In other words. women require at least 1. it tries to conserve its fat reserves by slowing down its metabolic rate and. . This ensures an adequate consumption of necessary vitamins and minerals. This can negatively affect his physical fitness. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. it loses fat at a slower rate. and it may also help keep the body's metabolic rate high during dieting. Athletes should avoid diets that fail to meet these criteria. not fat. lightly oiled. A combination of exercise and diet is the best way to lose unwanted body fat. Not only does exercise burn calories. it helps the body maintain its useful muscle mass. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. with the calories distributed over all the daily meals including snacks. since weight lost through these practices is mostly water and lean muscle tissue. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. There is no quick and easy way to improve body composition.
stair climbing. rowing. and jumping rope. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. Anaerobic activities. burn little. fat is seldom the only source of energy used during aerobic exercise. he needs to run or walk 35 miles if pure fat were being burned. good health. This section gives basic nutritional guidance for enhancing physical performance. crosscountry skiing. however. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. fat. bicycling. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. As a result.500 calories in one pound of fat.selecting a variety of foods from within . To be properly nourished. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Exercise alone is not the best way to lose body fat. such as sprinting or lifting heavy weights. In addition. walking. Aerobic exercise is best for burning fat. A good diet alone. and mental alertness. proper nutrition plays a major role in attaining and maintaining total fitness. Because there are 3. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Instead. and rowing. cross-country skiing. Aerobic exercise. Diet In addition to exercise. running or walking one mile burns about 100 calories. will not make up for poor health and exercise habits. For an average-sized person. which uses lots of oxygen. athletes should regularly eat a wide variety of foods fro-m the major food groups. bicycling. is the best type of activity for burning fat. if any. exercise to music. especially in large amounts. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. swimming.Fat can only be burned during exercise if oxygen is used. examples include jogging. Good nutrition is not complicated for those who understand these dietary guidelines. walking. In reality. Aerobic exercises include jogging. swimming. most people would need to run or walk over 50 miles to burn one pound of fat. a mixture of both fats and carbohydrates is used.
The result is a rough estimate of the number of calories you need to maintain your present body weight. The blood cholesterol level in most Americans is too high./lb. balanced. while participating in archery.079 cal. a 150-pound person would burn 5.85) or about 710 calories in one hour. A high intake of fats.034 calories/minute/lb. the state of energy balance (positive. Avoiding an excessive intake of fats is an important fundamental of nutrition.1 calories per minute (150 lbs. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. and a typical. as shown in Figure 6-3. To estimate the number of calories you use in normal daily activity. You will need still more calories if you are more than moderately active. = 5. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. and durations. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. has been associated with high levels of blood cholesterol.each group. they should eat three meals a day./min. = 11./min. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. Thus.1 calories/ minute) or about 305 calories/hour. a person will burn 0. especially saturated fats and cholesterol. progressive disease. multiply your body weight by 13 if you are sedentary. 150-pound male will burn 11. a slow. Another dietary guideline is to consume enough calories to meet one's energy needs. intensities. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. x 0. results from the clogging of blood vessels in the heart.079 cal. that is.034 calories per pound per minute. 14 if somewhat active. as shown in Figure 6-4. Even snacking between meals can contribute to good nutrition if the right foods are eaten. a person running at 6 miles per hour (MPH) will burn 0. Similarly.85 calories/minute (150 lbs. Keeping a daily record of all foods eaten and physical activity done is also helpful. when the number of calories used equals the number of calories consumed. A well balanced diet provides all the nutrients needed to keep one healthy. For example. Weight is maintained as long as the body is in energy balance. By comparing caloric intake with caloric expenditure. and 15 if moderately active. x 0. . Good dietary habits help reduce the likelihood of developing CAD. CAD./lb. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. or negative) can be determined.
vigorous activity can use up most of the carbohydrate stores in the exercised muscles. Examples include weight training and the APFT sit-up and push-up events. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Cool. plain water is the best drink to use to replace the fluid lost as sweat. Individual caloric requirements vary. Foods rich in complex carbohydrates (for example. potatoes) are the best sources of energy for active athletes. the chief fuel burned is carbohydrates. because they can lead to low blood sugar levels during exercise. are the primary fuel source for muscles during short-term. As a result. age. high-intensity activities. rice. At least 50 percent of the calories in the diet should come from carbohydrates. Because foods eaten one to three days before an activity provide part of the fuel for that activity. depending on body size. Athletes often fail to drink enough water. especially when training in the heat. The current national average is 38 percent. and training sport. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). high-intensity activities. such as candy. We should increase our intake of polyunsaturated fat.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. It plays an important role in maintaining normal body temperature. Water is an essential nutrient that is critical to optimal physical performance. pasta. Finally. in the form of glycogen (a complex sugar). we should reduce our daily cholesterol intake to 300 milligrams or less. Very intense activities use more carbohydrates. Initially. water lost through sweating must be replaced or poor performance. The evaporation of sweat helps cool the body during exercise. Athletes . sex. 'but as the duration increases. can result. the contribution from fat gradually increases. Sweat consists primarily of water with small quantities of minerals like sodium. Carbohydrates are the primary fuel source for muscles during shortterm. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. it is important to eat foods every day that are rich in complex carbohydrates. The body uses fat to help provide energy for extended activities such as a one-hour run. In addition. Repetitive. It is also important to avoid simple sugars. whole wheat bread. but to no more than 10 percent of our total calories. up to 60 minutes before exercising. and possibly injury. Concerns for Optimal Physical Performance Carbohydrates.
are helpful under certain circumstances.0 to 1. during. nausea. On the other hand. During intense training. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. drinks that exceed levels of 10 percent carbohydrate. too much cholesterol in the body has damaging effects. as do regular soda pops and most fruit juices. one's need for protein might be somewhat higher (for example. During periods of intense aerobic training. these beverages can provide a source of carbohydrate for working muscles. if any. Sports drinks. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. This can improve endurance. Cholesterol is a fatlike waxy substance and is produced by the liver. The primary functions of protein are to build and repair body tissue and to form enzymes. . 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). can lead to abdominal cramps. these drinks should be used with caution during intense endurance training and other similar activities. 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. Many people believe that body builders need large quantities of protein to promote better muscle growth. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.5+ hours) at intensities over 50 percent of heart rate reserve. Although cholesterol has purposes and is important to overall health and body function. Protein is believed to contribute little. it is necessary to first understand what cholesterol is. who have a high proportion of lean body mass. and diarrhea. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. 1. and after exercise to prevent dehydration and help enhance performance. to the total energy requirement of heavy resistance exercises. During prolonged periods of exercise (1. The recommended dietary allowance of protein for adults is 0.8 grams per kilogram of body weight. Therefore. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Weight lifters.should drink water before.
educate and provide healthful options. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. On the other hand when you eat foods such as fruits. the levels build up and cause damage by clogging your arteries. In fact." As with some fats. When you eat saturated foods such as dairy. In fact.) HDL transports cholesterol from cells back to the liver. vegetables. meat and eggs your cholesterol elevates. You want to ensure that your levels of this cholesterol remain . and produces bile acids which are proven to aid in the digestion of fat. produces hormones such as estrogen and testosterone. The purpose of this ebook is to inform. With too much cholesterol in the body. alternative ways to manage your cholesterol without having to rely on medications. it plays a life-giving role in many functions of the body. and grains you can maintain optimal health as they do not contain cholesterol. This is known as "good" cholesterol. This is done simply from reducing cholesterol by 1%. When the cholesterol level is appropriate. High cholesterol can be avoided! With a nutritious diet. Instead. though. Lipoproteins equip the cholesterol to move around the body.Cholesterol forms every cell within the body. HDL is either reused or converts to bile acids and disposed. As we progress with "30 days to lower cholesterol" you will learn healthy. cholesterol cannot be dissolved in the blood. This puts you at serious risk for disease such as heart and stroke. which is another form of fat. When cholesterol is at a good level it works to build and repair cells. 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. molecules called lipoproteins carry cholesterol to and from cells. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. there are several different body functions and several different substances that make up our understanding of "cholesterol. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. The two main types of lipoproteins are: High Density Lipoproteins (HDL.
Obviously. Other factors involved in this risk are age. Eating fast foods and convenience foods results in eating too many fats and salts. The results on his cholesterol and body health in just 30 days are truly frightening. 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. If you want to see a graphic representation of this. which can raise our bad cholesterol levels. family history of heart disease. some people require a very aggressive approach which includes cholesterol lowing medication. since having too low levels of HDL . Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. HDL consists of more protein than triglycerides or cholesterol. . when we speak of having "cholesterol levels" we mean more than one number. Due to heart risk factors besides diet. We will address this issue as we progress in "30 days to lowering cholesterol. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. To maintain optimum health.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Low Density Lipoproteins (LDL.high for optimum heart health.even when other cholesterol levels are normal . gender. In addition. consider renting the documentary movie "Supersize Me.may lead to heart 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." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. Understanding the Causes of High Cholesterol Besides diet. smoking. we are setting ourselves up for problems. gender and the heritage of the individual. other causes of high cholesterol are lifestyle." This documentary details the attempts of one man to live on fast foods and little exercise alone. and diabetes mellitus. and aids to remove LDL from your artery walls. For some. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal.
Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Your Arteries and Cholesterol The job of your arteries is to pump blood.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Use low fat cooking sprays to replace heavy oils whenever possible. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Women generally have a lower level than men from age 50 to 55. Age and Gender: Cholesterol levels increase with age. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Buy cooking oils that are unsaturated. Just 20 minutes of aerobic exercise. work harder and start earlier in adopting a healthy lifestyle and eating plan. the cholesterol level starts to increase. Too much cholesterol in the blood . While there is not much that you can do about your age. Diet: An important consideration in eating is choosing lower fat. Exercise does not have to be a large time or money commitment. each day will lower cholesterol. Once a woman starts menopause. The Dorsal Aorta or the main artery branches out into many smaller arteries.especially bad cholesterol . Regular exercise will effectively lower cholesterol and will maintain your body strength to function best.prevents arteries from working their best. It is never too late to start on this path. 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. including walking. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. High levels of bad cholesterol may even prevent arteries . If you have a family history of heart disease and high cholesterol levels.
This means that if you want to prevent heart disease. Each are made up of epithelial cells. and strokes. eating a better diet and getting exercise can help keep you healthy. For this reason. the arteries expand and are filled with blood.from functioning at all. this system works effectively and the blood can carry oxygen and other essentials throughout the body. No matter what your current health. it is critical then that we keep arteries free of bad cholesterol for optimal health. Consider: Heart disease is one of the leading killers in North America. you need to keep your cholesterol levels in a healthy range. As the heart beats. 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 . It helps pump the body's blood. If this happens often enough you can suffer a heart attack or a stroke. Even having "borderline" cholesterol levels . High cholesterol levels fill arteries with thick substances that prevent your body from working well. The heart relaxes and produces enough force to push the blood through. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. In a healthy person.can increase your chances of heart disease or stroke. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. since cholesterol can actually lead to blockages in your arteries. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. Arteries are constructed of a tough exterior and a soft. Your heart becomes starved of required blood.or bad cholesterol levels that are elevated but not considered "very bad" . heart attacks. The inner layer is smooth and allows the blood to flow easily. and the main reason behind the blocking of arteries is high levels of bad cholesterol. The middle layer is elastic and very strong. smooth interior. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer.
Eating is one of the things that can affect your cholesterol level a great deal. Sea salt is a better option. Being overweight can contribute to cholesterol and to heart ailments. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. As an added benefit. In fact. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. In fact. you can take steps to regain your health by following a low cholesterol and low fat diet. If you have too high cholesterol. try to lower your saturated fat intake as far as possible. if you have elevated levels of high cholesterol. but reducing your intake of all salts is the better choice. Consume less than 200 milligrams of dietary cholesterol each day. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Receive 25_35% or less of your day's total calories from fat. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. or follow the limits for dietary cholesterol that your doctor sets for you. 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. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. If you need assistance seek out a nutritionist or dietician. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. . The effects over all will be immediate. especially if you have very high cholesterol. Again. this sort of diet will also make you feel generally healthier and more energetic as well. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. Limit your sodium intake to 2400 milligrams a day. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol.
Limit and eat only in moderation if at all: Highly processed foods. and especially processed meats such as deli meats. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. fish. hot dogs. 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. 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. salad dressing and sauces. These foods include: Oats. eggs and nuts each week. sausages. dry beans. salami and fatty red meats All foods that are fried. High cholesterol foods include: Organ meats (this includes liver. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. • Enjoy foods high in soluble fiber. rye. poultry.Refuse foods made with harmful trans fats such as margarine. which can wreak havoc on your heart health. including select cuts of meat. . You can keep the skin on to seal in the juices so long as you remove the skin before eating. bologna.
Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Even the leanest cuts of meat. 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. As an added bonus. those nations that eat more fruits. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. not poached. you do not have to worry as much about eating too many fruits and vegetables. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. When most of us think of "veggies" we think only of a few. and grains are healthier .not to mention the higher rates of obesity .that North Americans face. Increasing your intake of fresh (not canned. fish. there is no such worry. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. and cuts that have less white "marbleized" texture. In fact. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Consider all the vegetables you may not have tried yet (please note that this list is not . Select fish such as cod that has less saturated fat than even chicken or other meats. The white "marble" is fat that can increase your cholesterol. While you do not want to overeat. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. If you have always felt deprived while following low-fat diets in the past.and have lower cholesterol levels as a whole. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. you can avoid this in the future simply by eating more fresh fruits and vegetables. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. choose leaner cuts. You can only eat small portions of animal products before you have to worry about cholesterol content. With vegetables and fruits.When selecting meat. but some fruits and vegetables have been linked to lowering cholesterol in patients. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. chicken. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. white meat. To put it simply. vegetables.
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. green peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . mung beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. These may include snow peas. soy beans. broad beans.complete . green beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. kidney beans. many which you likely have not tried before. not just the seeds. red beans.there are too many vegetables to list here . and many others) Bean sprouts Lentils Peas (again. there are many delicious brands of peas. chickpeas. sugar snap peas. navy beans. borlotti beans. lima beans to azuki beans. runner beans. from black beans.
Empress. Mantet. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. from the common to the exotic. Centennial Crab. Honey Crisp. yellow and red peppers. not just their size. orange. Chieftain. Mcintosh. Try the following varieties: Akane. 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. . red potatoes. Arlet. Cortland. There are many types of mushrooms. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. some quite rare. it is a fungus. Mutsu. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. and others. Braeburn. Kandil Sinap. Liberty. Jonagold. 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. you will be stunned by the range of lettuces out there. Fuji. from butternut to acorn to pumpkins and gourds. Empire. Gala. 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. Blushing Golden.
Apple Bananas. cranberries. Red bananas. Yellow Transparent. Monmorency cherries. Red Astrachan. there are dewberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. and sweet cherries such as Black Russians. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Baby Bananas. and others) Persimmons Pineapples Plums (including Mt. Canteloupe. elderberries. Honeydew. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. blueberries. gooseberries. crowberries. Reliance. bearberries. and others) Cherries (from sour cherries. and Sensation Dwarf Peach. Russet. and others) Berries (besides the usual strawberries and raspberries. loganberries. Stanley Prune_Plum. huckleberries. Red Haven. Red Secor. Canary. Cassava. wineberries. among others) Pears (including Asian pears. Bartlett. currants. barberries. and others) Clementines Dates Figs Grapefruits Grapes (there are many. cloudberries. Patricia.Northern Spy. Unize Plum. Lapins. Opal. Baking Bananas. bilberries. Virginia Gold. Dietz. boysenberries. Beirschmidt. Chinooks. Starr. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Royal Plum. Starking Delicious Plum. Hedelfingers. Wilson Juicy. many kinds. lingonberries. sea grapes. Watermelon. Empress Prune_Plum. Yataka. nannyberries.
Make it a mission to buy some fresh fruits and vegetables you have not tried. Convenience foods. convenience. Cooking and Cholesterol If you want to lower your cholesterol. you will naturally choose foods that are good for you and for your heart. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. . 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. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Print the list and circle all the fruits and vegetables you have not tried. In fact. find a variety of fresh fruits and vegetables you have not tried and try them. and prepackaged meals. are notorious for offering poor nutrition and plenty of fat. most of us have tried only a small fraction of the fruits and vegetables that are out there. and sugar. salt. Your taste buds and your cholesterol level will thank you for it. avoid all fast-food. every week. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Over the next 30 days.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. you will want to cook your own meals more often.it is only a way to get you started in discovering new fruits and vegetables. Look back over the list of fruits and vegetables . The fact is.treat it like a checklist of the food adventures you could have with food. Read about new varieties of fruits and vegetables and try them as well. When you have many types of healthy and delicious foods to choose from. Realize that these lists of fruits and vegetables is far from complete . The secret to low-fat eating is to make eating the right foods as attractive as possible. use this list of fruits and vegetables. of course. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. If you want to lower your cholesterol over the next 30 days.
a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Raw food. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. Wrap some veggies in a tortilla. Cooking to lower your cholesterol is not very hard. carrots. Simply chop up some favorite salad greens (mescalin mix. Japanese. even if you are lost in the kitchen. 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. 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. and Indian recipes. you can easily create a salad that is enticing. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Buy some fresh herbs. zucchini.the very freshest you can. cucumbers. Use good olive oil instead of butter. Use these to add flavor to your cooking rather than relying on salt. use only a pinch of the best sea salt you are able to buy. Choose fresh ingredients . If you have recipes you cannot part with. herbs) and garnish with a few nuts. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Not only is this healthier for you. switch ingredients to healthier alternatives. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. You can also create a very low fat salad dressing by combining half an avocado with some herbs . These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. If you must use salt. tomatoes. Vegan. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. cut more veggies into a salad.This isn't hard to do. Don't overlook cookbooks that feature Chinese.no matter how harried your schedule: If you are very busy and tired at the end of a long day. 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. There are many recipe books at your local library .and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals .
Instead. This can be a very tasty combination and is still quite healthy for you. All can be made into delicious and heart-friendly meals in minutes. Experiment with different fruit combinations to find different tastes. Avoid croutons. and lemons can make a beautiful and attractive salad that is very low fat. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. use lean and skinless chicken or other poultry. If you do want to add meat to your salad. It can also be a great quick breakfast on days when you are in a rush. eggs. bacon bits. Fruit Salads: Chopping up some of your favorite fruits. 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 make similar meals with rice or even low-fat tofu. but some combination of this recipe can give you a tasty meal with less fat. whole milk products such as chesses.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.and lemon juice. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. opt for skinless poultry. Instead of fats or mayonnaise on your sandwiches . Sandwiches: Sandwiches are quite easy to make. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Shred your favorite vegetables or cut them into very small pieces. Avoid highly processed deli and sandwich meats. Pastas: There are a number of pastas available. 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. and other high-fat foods in your salads. Many prepared pasta dishes use plenty of salt or cream-based sauces. Simply cook the pasta in a pot. . If you are using apples or other fruits that tend to "brown" in your salad. Add your favorite fresh herbs (basil is a good choice) and combine. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. If you are craving desserts. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. berries. Combine until blended. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Add the pasta and toss until the vegetables are the desired consistency. This makes an excellent and very healthy snack.
fish. wafers. fig and fruit bars. Lean meat dishes: When you have chosen your lean cuts of meat. and poultry rather than red meats. occasionally eating low-fat desserts and snacks such as angel food cake. If this does not work. Enjoy white meats.simply place the fish on the cedar. puddings made with low-fat milk that make lower-fat alternatives. fruit sherbert. though. 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. sodium. low-fat yogurt.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. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . so overindulging in these will certainly not allow you to keep your heart healthy. these products still do often contain sodium. and hydrogenated fats). Choose only lean meats. skim. calories. fat. plenty of calories and some fats. and cholesterol . 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. take care to read the labels on these snacks and choose the brands with the least sugar. At many fish shops. If you absolutely crave a dessert or snack. cover with lemon juice and possibly herbs and grill or bake until done. For example. try to stave off the craving with fresh fruit. and salt that you can. Also. and sugars. 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. calories. Jello. 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. However. polyunsaturated.many are very high in sodium. Consume fat free. animal or graham crackers. you can make these foods even healthier by reducing the amount of fat you use in preparing them. you can get planks of cedar that are perfect for baking or grilling fish .
When you picture a hamburger. Think of the last ten food advertisements you have seen. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. especially if we have followed less than ideal eating and life patterns for some time. If you cannot find fresh produce out of season. spiced.Choose fresh rather than processed. 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.and likely this has been the doing of advertisers. 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. juicy burger with all the toppings. It sounds crazy. try frozen foods that have no sauces or other ingredients added. there is a huge market for convenience and "junk" . Today. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. 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 . However. you likely picture the hamburger you see in advertisements . you may nit get the same strong images in your head. simply because salads and vegetables are advertised a lot less.a large. You learned to like some foods as a child. because they were not needed.healthy processed foods. but you have also learned to associate certain foods with certain ideas and ideals . When you think of a salad. prepared. Face it. most of us have been taught which foods are healthy and low in fat and which are less than good for us. adopting a very low-fat diet and healthier lifestyle is often challenging. less than healthy foods have needed advertising. though. 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. Traditionally. Although we may know which foods we should be turning to and which lifestyle changes we need to make. Odds are. we don't always do what is right. they were for less-than. pickled or tinned foods.even when those foods are processed and contribute directly to higher cholesterol.
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. Add some music or candles to your dinner. Odds are. but many times these foods are less than great for your cholesterol level. 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. compare the amount of shelf space given to convenience foods. sugary foods.even those that are fatty and terrible for your cholesterol . 2) Make good-for-you foods appealing. they come in brightly designed packages that grab the eye. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Is it any wonder that restaurant meals . much as restaurants do. Figure out where you see advertisements for foods and then avoid those ads. they are placed at eye level. Advertisers are trying to make their products appealing. If this describes you. Advertisers do an incredible job at making foods attractive. Take a look at those high-fat and cholesterol-high foods.foods. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. junk foods. avoid the television for a while and watch your cravings for fatty foods decrease. There is no reason why your heart health should suffer because some advertiser is good at their job. and lower your cholesterol over the next 30 days as well. Most people see the majority of food advertisements on television. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Often. and sodas to the amount of space given to the produce section.they add ambience to make the meals more attractive and appealing. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. This is no mistake. In fact. When you visit your local grocery store. . so that customers are more likely to walk away feeling happy and satisfied with their meal. In too many grocery stores. 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. After all. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . though. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Also avoid radio ads and restaurant advertisements in magazines and newspapers.
Advertising works by staying with you. try to find ways to make these foods less appealing. recall the times you have had terrible fast food or convenience food meals. Ask your friends and family for their dining-out horror stories. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . fast foods. You can use the same technique to make good-for-you low-fat foods seem appealing.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. and other foods you are trying to avoid during the next 30 days. and disgusting. watch out for negative words. . If you find that you crave convenience foods. 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. congealed.as mushy. 4) Use a little negative advertising.For the next 30 days. Try to do the same thing as advertisers . 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. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. use a little negative advertising. This will make bad-for-your heart foods seem far less attractive. you will find it much easier to stick to a low-fat diet . For example.without feeling cheated or deprived.when buying food that is good for you. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. cold. greasy. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods." This is not likely to make you crave these foods especially since you are always hearing great adjectives . Whenever you find yourself craving foods that are high in fat or sodium. imagine them in the worst possible light . As soon as you are aware that you are craving the foods.such as "delicious" and "juicy" described about fatty foods. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. 3) Describe foods in a way that makes them appealing to you.
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. but prevent fruit flies. 2) Give them away to a friend or food bank. healthy foods over the next 30 days .What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. you are far less likely to be tempted by them. advertisements. When you make your meals yourself. If these things are not in your home. You do not have to invest a lot of money for this. if you can. go through your home and get rid of the foods that you should be eliminating or cutting back on. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. If you make healthy foods more attractive and visible. or menus from take-out places and restaurants. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. Hang up some nice curtains or at least get rid of the clutter. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. 4) Get lots of appealing heart-healthy foods into your kitchen. you are more likely to cook at home rather than being tempted to eat out. 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. 3) Eat in. wok. fried foods. try to find ways to make cooking in your kitchen more appealing. no-stick cooking ware. 2) Make your kitchen a heart-healthy place. That way you are far more likely to reach for low-fat. If you have a deep-fryer. If you keep cookies. If your kitchen is an enticing place to cook. For the next 30 days. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. . There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. While you are cleaning out your kitchen. Invest in parchment paper. and other temptations around. as you work to lower your cholesterol. Replace your foods with lowerfat or healthier alternatives. you are more likely to reach for them when you are hungry.and are less likely to cheat on your new eating plan. a rice steamer. you can easily reduce how much fats and sodium goes into each meal. give it away.and for life! . Also get rid of any fliers. you should eat in and eat foods you have prepared yourself almost all the time. you are more likely to turn to them when you are feeling hungry.
we meet friends at restaurants. fear is a great motivator. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself.5) Consider taking a heart-healthy cooking class. If you have very high cholesterol. Or. If you can't find someone to help you.listen to music or watch a movie on a portable DVD player as you cook. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. once you learn to cook healthy and delicious meals. but we often leave eating to chance. then find some way to make cooking time more fun . on hiking trails. Plus. This can make heart-healthy eating more difficult. and have the opportunity to spend time with others who are concerned about heart health. Whether you get help from a roommate. or in your home rather than in restaurants or cafes that feature rich foods. 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. it can be too daunting to come up with a menu and then cook a meal from scratch. Over the next 30 days. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. make it a habit to meet friends at places that don't have food as a major entertainment. 7) Get help in the kitchen. child. Most of us plan our days and our finances. 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. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. You will learn many recipes and cooking tips for heart-healthy eating. Many of us take in excess calories and fats when we eat out with others. The hard part is staying motivated to keep the diet plan up for weeks. After a long day at work. Find ways to get yourself motivated to eat well for life. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. or spouse. so that there is no excuse to turn to convenience food. cooking with someone else tends to be more fun. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. 9) Get motivated. This is especially a problem since we so often equate social times with eating . coffee shops. . 8) Socialize without food. Meet friends at the gym. and pubs or we have movie nights that include take-out pizza. For many of us.
and beside each item. and other low-fat foods are among the most convenient foods out there. If Tuesday work meetings leave you reaching for cookies in your office desk. then you may need to find a different route home. The portion size of grain should be smaller and the portion size of animal proteins (meats. and cholesterol in each of your foods is causing you stress. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day.no larger than a pack of cards. When you prepare a meal. Make sure that you eat different fruits and vegetables . 13) Make cholesterol-friendly eating easier. list the times you are more likely to want to eat. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. milk products) should be smaller still . simply make sure that most of your plate is taken up by fresh fruits and vegetables. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Whether it is general stress. and other healthy meals easier. 12) Figure out your eating dangers and find ways to overcome them. Keep low-fat yogurt and other low fat foods around for fast snacking. Sometimes. high-sodium "fast foods. Luckily. vegetables. If your walk home from work takes you past a favorite restaurant you find hard to resist. sodium.10) Make heart-healthy food more convenient. list ways you can avoid the situation or at least make better choices when you are faced with it. fruits. fiber. 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. salads. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. If you can make low-fat alternatives easier to reach for than fast food. and you will reach for these foods rather than turning to high-fat. this is very simple. types of fat." 11) Make heart-healthy food more interesting. sadness boredom. If counting fat grams. Sound too simple? Not at all. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. Most of us have specific emotions and events that may make us turn to comfort food. or meetings with your boss. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. Post your list in your planner or other visible place so that you will see it. On a paper.
but it will go a long way towards ensuring that you don't give into the cravings. metabolites. constituents. Supplement product labels must include the words "dietary supplement". as well as concentrates. egg yolks. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. lower your cholesterol by making sure that reaching for lowfat. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. you must weight the purported benefits against the potential risks . or give you more energy. If you are considering supplements. all of which are easily accessible to athletes.each day so that you get a variety. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Supplements include vitamins. and extracts of these substances. There is no one magic pill or powder that you can take that will make you stronger. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. skinnier. full-fat dairy products. or easily digested by all. but for most people interested in lowering their cholesterol. this simple formula will be a snap to follow and will actually lower your cholesterol. herbs. This will not make your cravings for less-than-healthy meals go away. 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. inexpensive. amino acids. botanicals. Eliminate foods such as organ meats. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Use olive oil as your main source of fat and refuse other dressings or sauces . Eating a variety of foods on a regular basis is the most important step toward this goal. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Nor are supplements a substitute for regular exercise. this may not be enough. and convenience or restaurant meals entirely.do your cooking with the olive oil. There are thousands of supplements on the market. If you are on a very strict low-cholesterol diet. minerals. Over the next 30 days. Variety is still important because bars and powders are not always low fat.
(and cost) before deciding to use any product. Another source for information is the web. First. start by finding a health food store or a vitamin supplier. the claims probably are too good to be true. if you have a need to lose weight. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. There are two routes to take. you are probably still missing out. 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. it sometimes needs additional supplementation to take it to the best level it can be at. Quality is very important if you want to see benefits from supplementation. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. Don't assume that any information that you find is reliable. But. First off. even if you think that you can do this through the foods that you eat. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. 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. you can probably find a supplement or several that can address those problems for you. If a product makes claims that sound too good to be true. find a good quality multi vitamin and take that as directed. quality is essential to success here. If you have heart problems. But. Therefore. While a diet that's full of nutrient rich food should not be replaced. Again. Information is key. How do you know how much to take? That's a trickier question. In addition to this. look for supplements that can offer weight loss benefits. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. make sure that you have a reliable source. Giving your body the nutrients that it needs to make it through the day is essential to your well being. These individuals can also help provide you with the information you need regarding improving your conditions. It's like always giving your car premium gas and oil to do its job even better! . what do you take? First off. find out what type of supplements you can take for your individual needs and problems. problems with gaining weight or other conditions. For example.
yielding ADP (adenosine-diphosphate). When ATP is depleted within the cell. mainly found in red meat. Creatine works by increasing the water volume within your muscle cells. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise.There are thousands of different supplements on on the market. Creatine is used for the resynthesis of ATP. without oxygen. or adenosine triphosphate. The typical male adult processes 2 grams of creatine per day. . the body must use other methods to replenish ATP. the cell can no longer contract. including both elite athletes and untrained individuals. For the majority of the population. Creatine is the most popular and commonly used sports supplement available today. Approximately 40% of the body's creatine stores are free creatine (Cr). Once CP stores within the cell are depleted. turning it back to ATP. the bonds in the ATP molecule are split. ATP. Some of which perhaps are not particularly useful. liver. This process takes place in the kidneys. and replaces that amount through dietary intake and fabrication within the body. but you will be able to find a high quality supply at your local health food store or if you look on eBay. is the "power" that drives muscular energetics. I can gain 5 kg of muscle in just two weeks using creatine. When a muscle is required to contract. The fastest method. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. is through CP. Creatine is manufactured naturally in the body from the amino acids glycine. There are several methods by which the body rebuilds ATP. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. and methionine. I have been using multivitamin supplements and vitamin B supplements for 20 years. while the remaining 60% is stored in form of creatine phosphate (CP). There are many different varieties of whey protein. There are several though that are very useful. The energy released by breaking this bond powers the contraction of the muscle. and pancreas. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. Another important supplement is whey protein. This phosphate portion bonds to the ADP. Creatine is also a very good supplement for gaining muscle mass. Creatine phosphate is "split" to yield the phosphate portion of the molecule. Creatine is a natural constituent of meat. arginine.
7 grams in the maintenance phase. it's recommended that you stick to 5 grams per day. the formula would look like this: 1 lb divided by 2. Follow along closely. 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. so you would require 2. though. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.2 kg multiplied by . The periods are brief because the ability of a cell to store CP is limited. After that.3 = 27 grams of creatine per day After the loading phase. Creatine is safe for most everyone to take with the exception of people with renal issues. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. So if you weight 200 pounds. 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. your weight is multiplied by . the dosage is 20 grams a day for five to seven days. There are two way to decide what dosage of creatine you should take. allowing further capacity to regenerate ATP. therefore the body will quickly move to other methods of replenishing ATP. Glutamine .3 grams of creatine per kilogram of body weight.Supplementation with creatine increases Cr and CP within the muscle. It can also delay fatigue during repeated workouts. In other words. Many people like to take their creatine in a shake as it most often comes in the form of powder. this could get confusing! Not really. you should be consuming . However. Doctors are even beginning to endorse creatine which is generally unheard of with supplements.03. Creatine is also thought to increase the body's aerobic abilities. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. Experts say in the "loading phase". you must use your creatine regularly instead of sporadically for it to be effective. 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. In the "loading phase" which is where you begin adding creatine to your diet. You can also calculate creatine dosage according to body weight and mass. Essentially.
If you want to build a ripped body. our body can produce more than enough. Glutamine is also thought to prevent sickness. increasing protein through weight gainers or protein powders is necessary. Of course. The typical American diet provides 3. Under normal conditions. repairs and builds muscle and can induce levels of growth hormone found in the body. It is the single most important nutrient in a body building regimen. so you'll want to take it with milk or in a shake. Over 60% of our amino acids come in the form of glutamine. However. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. liver. You have to have a positive nitrogen balance in order to gain muscle mass. you'll need both creatine and glutamine alike. prevent sore muscles. Two to three grams has been found to help symptoms of queasiness. and speed up growth hormone production. Protein is what makes up and maintains most of the stuff in our bodies. glutamine reserves are depleted and must be replenished through supplementation. it usually comes in powder form. Sixty percent of glutamine is found in the skeletal muscles. .5 to 7 grams of glutamine daily which is found in animal and plant proteins. This two to three gram dosage used post workout builds protein. This includes stress that the body is under during periods of exercise. but if you really want to grow your body mass. Protein The importance of protein to a body builder is a no-brainer. Research shows levels of supplementation from 2 to 40 grams daily. Glutamine is a nonessential amino acid that is produced naturally by the body. during times of stress. The remainder is in the lung. If you have too little glutamine in your system. Protein has been shown to have the best effects on the body when combined with carbohydrates. Many people are choosing to supplement daily due to the long growing list of benefits. brain. and stomach tissues. Much of your protein will come from your diet. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. promote healing. Again.Another popular supplement among body builders is glutamine. it can result in muscle loss.
especially on a diet. If not. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. ice cream. a key molecule manufactured by the body. oxygen transport. It also supplies the most amino acids that bodybuilders use. it's good to combine your protein with some form of carbohydrate for maximum results. Nitric Oxide. and increases strength along with stamina. causes vasodilation (an expansion of the internal diameter of blood vessels). 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. Nitric oxide also comes in powder form as well. and should be taken in the manufacturer's recommended dosage. Nitric Oxide is present for a brief moment.The best type of protein supplement on the market is whey protein because it is the highest yield. so you can take it in a shake just like with other powdered supplements. Many body builders take nitric oxide for a variety of reasons. As we said before. As with creatine. Nitric oxide promotes extended ability to life weights. delivery of nutrients to skeletal muscle and a reduction in blood pressure. When on low-carb diets whey can function as an alternate source of energy. . Its unfortunate high cost however makes me advise you to use it sparingly. It also signals muscle growth. Whey protein is the only choice when on a diet however. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. which in turn leads to increased blood flow. sparing hard-earned muscle protein and glutamine stores within the body. Combine the powder with some eggs. low-fat milk. speeds recovery. and olive oil. So whey is the best protein. which is the muscle pump we are familiar with. It often comes in pill form. the best time to take your protein supplement is post-workout. Whey is the best investment because of its capacity as a postworkout recovery supplement. The release of nitric oxide creates surges of blood flow. 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. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. Unfortunately this pump is only temporary. when a muscle contracts and blood vessels dilate. You can also add in some fruit for flavor. and will dissipate shortly after you complete your workout.
All steroids eventually change to estrogen which causes feminization in men. they are illegal. but they are used by body builders all over the world. However. Steroids increase testosterone production which can lead to overly aggressive behavior. and in many places. Both of these substances are highly controversial. steroids have some serious health implications when taken for reasons other than therapeutic. Using the supplements mentioned you'll see some results quickly. general energy and well-being. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. Steroids do have some advantages. However. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. especially if you use them together synergistically. But those are the only ones I prefer to take apart from ginko biloba. They can cause serious liver damage and even lead to liver failure. They help the body fight the ill effects of these diseases and promote healing. That causes an enlargement of the breasts along with an increase in fatty deposits. a decrease in libido. They are used in treating a variety of health problems including AIDS. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. which is known as stacking . . you can take. and low sperm count. 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. cancer. so it's good for your brain. complexion. Ginko is great for circulation.There are many other supplements. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. They also enhance performance making a person stronger and extending their stamina. and other serious diseases.
it still takes time. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. . It controls the way that you perform each action. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones.Growth hormones stimulate the elements in the body that make muscles grow. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. as well. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. but more and more women are getting interested in it as well. a massage or soak in a hot pool will reduce the feelings of fatigue. 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. A Healthy Emotional Life As you can assume. MENTAL TRAINING Mind Fitness. They are naturally produced by the body. Following is a list of recuperation techniques and a description of them. perhaps it's better to cut down on the workouts and allow for your body to recuperate. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. your mind is a powerful tool and it helps you through each step of your day. They can be dangerous. Even using various methods to help your body recover. Body building has long been thought of as a man's sport. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. They can make you bigger quicker. You will still need to take time to rest though. but many body builders take them to basically tell their muscles to get bigger. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. You can get huge. though. At these times a good sauna.
When you are emotionally or mentally unfit. For example. A Healthy Brain With the onset of Alzheimer's happening to more and more people. There are many different ways that this can happen. there is evidence that says that you can actually push off the onset by some time if you do the right things. your body's health is directly related. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. you need to be able to effectively deal with it and then to move on. you need to exercise your mind. 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. several key things must play a role. you need to be fully capable of thinking clearly. First. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. For this particular battle. 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. Although you may be wondering just how you can control your minds fitness. While life affects each one of us. There are many various ways that you can improve your emotional state by learning how . challenged and attentive is essential to your well being and this fight. the importance of having a healthy brain is very evident. performing mental tasks and you need to be able to conquer problems effectively.Yet. Keeping your mind active. for many people living in today's hectic lifestyle. such as a death or deception. The mind's health is quite an important aspect and. including the simple fact that you may have to battle illnesses more often and with greater intensity. Emotional health is an important battle that everyone must strive to improve. In addition. believe it or not. What's Healthy? For your mind to be in a healthy state. 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. should something emotionally troubling happen to you. it's anything but easy to make it through the day without dealing with some type of stress or pressure. In fact. plays a significant role in the quality of life and the longevity that you have in your life. there are many ways that your mind's fitness may not be the right level that it should be. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being.
While there isn't always a need to be religious or spiritual. For those that do believe in a Higher Power. Sometimes it may be important to remove the stressors from your life. learning to effectively manage stress is important. and you. you do all that you need to do and there's nothing limiting you. During these times. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. it can often play a role in the way that you see your life as well as in your emotional state of mind. After all. of course. most people go through stages of depression. It can lead to various health issues physically. 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. Indeed. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. It can help you to tackle even challenging tasks with more ease and with success. Where Are You Now? When it comes to determining how mentally fit you are. too. While you can't take away everything in your life that causes stress. you can consider them. but that's not a common occurrence. . the right social activity is one way to improve your emotional health. mental turmoil and even times when they are so stressed that they can not function properly. This is a personal decision. Spiritual well being is a critical factor in maintaining your health. too. Those that are spiritually fit. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Believe it or not. Not only does it pull you down through causing large amounts of emotional trauma. 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. you may think that you have nothing to worry about.to react to critical situations. mentally unstable and unfit. But.
there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. ask yourself these questions. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Emotional eating is eating when things go bad. although you may not realize it. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. 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. 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. 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. your mind can be struggling at the same time. now. then you should be considering the vast number of mind fitness needs you may have. Do you hate the life that you are leading.Yes. too. it hurts to hear but just like your body goes through illness. Do you struggle to make the goals that you set for yourself? 4. For example. While you may not want to do this. 1. . 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. consider this scenario that happens over the span of time. If you have trouble sleep. Do you have physical pain that is not the result of an injury? This could be stress related! 2. While food never used to be so readily available. or are eating whenever you feel like it. Do you feel anxiety. Improving the fitness of your mind not only improves your daily life but increases your longevity. this is one of the prime reasons that they are overweight or unhealthy in their diets. To determine where you stand in mind fitness. Yet this is a dangerous situation. stress and angry often? What does it feel like and how intense does it get? 5. For the most part. For many millions of people. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. It's easy to go to the food to get the satisfaction that you need. Be honest.
You decide you need a big. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. A health self esteem is one that's confident but not overly macho. Now. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. 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. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. Soon.You begin by getting stressed at work. Just look at you. As your self esteem drops. and you'll see differences in the way that you feel and the way that you see the world. it's also one of the worst things you can do for both your physical and your mental health state. though. you hate your job so much that the only thing that makes it feel better is eating something bad for you. you find yourself in even more problems. fatty lunch. the pounds are creeping onto your hips.. The first step in fighting the way that food makes you feel. is to recognize that there is a connection between the way that you feel and the way that you eat. Emotional eating is one of the hardest cycles to break. You become upset at yourself.. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Soon. you are not fitting well into your clothing. You then find yourself dealing with pressure from the boss. 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. you didn't do the job right. which includes emotional eating. your self esteem drops. yet if left intact. . You are a failure.these are all things that people end up saying to themselves when they are emotionally depleted. you almost purposely make the situation worse by eating bad. Incorporate as many of these things into your life as you can.. In fact. In just a bit we'll talk about some of the ways that you can have good mind fitness. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. 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 can't make the right decisions.
that relationship alone will be one that you have to work on. Getting down on yourself because someone doesn't like the job you did isn't okay. Those that have people around them to support them do well in many more aspects of their lives. Relationships take time and work. at least one time per week. Then. learn how to accept compliments and to take criticism. both physically and mentally. In part of that comes the fact that if you want to have family and friends you . Learn to take criticism positively. Getting away or even just finding time to play a board game is essential. 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. work on improving them if you can and then do the best job that you can overall. That means taking on the challenges that come up between people. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. Let's face. "Hey. you need to be able to say. Don't take friends for granted because they won't be there when you need them the most. how can you build a social network of people that you can rely on? Make time for those that you already have. If your boss says that the job wasn't good enough. take care of the way that they look and those that do things for themselves are the most confident people out there. Although challenging. This allows your mind to repair damage and it allows you to improve your network of friends. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. even when you don't pay attention to them otherwise. ask what you could have improved on for next time. working through them and then letting them go. Build A Social Network A social network is a very important to your well being. Don't assume that they will always be there when you need them. If you are married. its fun to have people around too! But. Those that dress well. You should always strive for a lifestyle that's positive with those in your family and your friends. In addition. Just putting on a beautiful outfit can make you feel good about yourself. whatever way is fun to you.Accept those. Commit to going out and having fun.
now you have it! You know what to do to make your lifestyle improved through these changes. Learning new things keeps the mind active and that means health. You'll feel good about life and your social network. too. allowing you to fend off Alzheimer's and other conditions like it. Asking questions.need to be a friend. . By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. but mentally you do! For starters. To help remedy stress. For starters. Stress affects your ability to function properly. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. You should also use challenges to help power you through your day and your life. but you have to do it! Stress is one of the largest problems in health today. find an outlet. If the situations that you are in provide you with high levels of stress. 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. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. You need to find something that you love to do. It hinders you throughout your life by causing unhealthy living situations. Managing Stress Its not easy job. getting the answers and working at it helps to improve the brain's function. always keep yourself learning. there are many things that you can do. physical risks and puts your entire well being at risk for emotional breakdown. A hobby. it is important for you to find solutions to those problems. use your brain power! You don't have to do any type of exercise with your brain physically of course. by relieving stress. Your Overall Mental Fitness Plan So. or some other thing that really brings you happiness is necessary to have. 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. a physical activity. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness.
Improve them. is a problem for your health and your ability to make it through the life you have. For example.1. smoking will eat away at your lungs and will cause cancer. 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. . 3. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Unlike the other chapters. You probably already know the risks of what these things can do to your life. Drinking And Drugs Each of those three things. Working on this is hard. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. It will cause cancer eventually in your lungs. There are no ifs about it. You Are What You Do. 5. continuous learning and through challenges of all types. they are not everything. Lifestyle Fitness. but you may not realize the extent at which it takes to improve them. Make changes like these today and see results today. this one will be structured a bit different. Although each of these other elements that we've already talked about is very important parts of your lifestyle. If you can't think of anything. mental and emotional benefits right away. Each decision you make throughout the course of the day plays a role in your fitness. Too Your lifestyle is the way that you live your life. and physical fitness increases. Keep your self esteem positive. Do things that are enjoyable to you. Improve your stress levels and see physical. 4. Smoking. smoking. but feeling good about yourself is a must for overall health. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Improve your social network to reduce stress and to improve your quality of life. drinking and drugs. It also helps to make it through difficult times when you have someone by your side. 2. Improve your brain's fitness by challenging it through new adventures. learn something new.
smoking is something that you can stop. even if it is one of the hardest things you will have to do. others can't. It's the way that your mind works through problems. When you quit early enough. sleep is the body's time to relax and to recoup what it's done all day. your stress levels DO go down and you can feel better about the life you are living. It's the time that your body heals from the exertions of the day. To improve your fitness. To improve your lifestyle and to extend your life. you put your life at risk and you destroy the organs in your body. You kill brain cells. find a method to stop smoking and do it. talk to your doctor about it. Why is sleep so important ? There are actually several reasons. Smoking and drugs are simply a no no. This can only happen if you stop soon enough. Drinking and drugs are just as bad. They aren't able to improve the level at which they can function and they make bad mistakes. refresh and give yourself the best chance at improving tomorrow. you destroy your body slowly and methodically.Rest is one of the most overlooked parts of an exercise regimen. If you are facing problems with insomnia or are struggling to get to sleep.But. It's a time to restart. then you aren't getting the right amount of sleep for health. you need to remove these problems from it. You need this time for your mind to. Your lifestyle fitness requires that you get quality sleep each night. Stress hurts more. For one. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. Some damage can be fixed through healing over time. Those that don't get enough sleep are not capable of performing at their best physical or mental level. your body can repair the damage that you have done to your lungs. though. your energy increases. There may be an underlying medical condition that could be causing it. Sleep Do you sleep ? No. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. physical ailments hinder you more when you don't get enough sleep. but the . 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.
If you work up a sweat before trying to sleep. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Just as you'd never head to the gym after drinking a few beers at your local tavern. but if you go to bed on an empty stomach.reality is it is actually a quite important principle. This will help you signal your body that it's time to think about resting. Some people disagree with this theory. According to the Journal of Applied Sports Science. Lack of sleep can have an intoxicating effect on your body. For starters. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. especially tea or coffee. it can distract from your ability to fall asleep. though. Not only will the caffeine keep you awake.096. you should never work out after not sleeping the night before. Make sure this snack is light. • Get at least eight hours of quality sleep per night. Working out in this state has its obvious downside. As your body temperature lowers. Body temperature has a huge effect on our ability to fall asleep. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. which is above the legal driving limit in most states. • Try having a light snack before bedtime. your lack of muscular coordination places you at a much higher risk for injury. • Don't drink a lot of fluids before sleep. • Establish both a regular sleep cycle as well as a pre-sleep routine. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Try having some white noise in the room like a fan running.build muscle. Muscle adaptation and growth often occurs at night. During the suspended state of animation you are in. your body is doing exactly what you have been asking it to do during your workouts . . • Keep your bedroom dark and cool. You're better off waiting until the next day when your body has been given proper rest. you start to feel sleepy. but you'll have to use the bathroom more often as well which will disturb your sleep.
Your body can recover and repair any damage you did during the day while you are at rest. your marriage. stress causes a wide range of health concerns for your body. it is also vital in helping your body recover and ultimately grow like you want it to. Just as sleep will give you more energy. . healthy lifestyle. at least two hours beforehand. Just think of the role that money plays in your everyday life. but the majority of this happens while the body is at rest. there are many ways that you can overcome them. but it really can be. but it is something to make part of your overall guide to living a long. your home life. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. Growth hormones are very important in increasing muscle mass. A majority of growth hormones are also released when the body is in the sleep state. and even your physical health. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. • Don't do stimulating things before bed such as watching television or working on a project. your body's synthesis of protein increases. • Don't eat before bed. You worry about money and end up facing financial hardships that move into your work life. If you are having problems with sleeping. Financial fitness isn't something that we'll stress for too long here. As you know. growth hormones are also released. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of.While your body is sleeping. This is what makes you grow. Money is one of the largest causes of stress in people every single day. During a workout.
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.
Here are a few you should really check out: • www. • www. but it's free.bodybuilder. These are only a few resources you can check out as you begin your body building quest. as well as pictures of people who have made amazing transformations through a body building program. You will find a whole new world opening up around you! .com This is another super website where you can find tips and tricks about how to maximize your workout. sample workout plans. The Internet is another invaluable resource for body building information. • www. and it will open you up to all sorts of insights into this great sport.getbig. Look around you and find what works for you. where to find supplements. this author depended on several of these websites for information.Nothing can really compare to personal advice and guidance.abcbodybuilding. In researching this book.com This site is nothing less than amazing. and ways to prepare yourself for competition.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. or network with others in social settings. You will get the most information by joining their website. Ask around when you are in the gym. contest schedules and results. 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. You will find more information than you could have ever hoped for on this website including tips on nutrition.