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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
For most. everything but so long as I am still fit and strong and healthy . You'll learn many things that you'll be able to implement immediately to start experiencing success. When the machine is neglected either in part or in the whole. Your body is designed to work as a machine. But. all of my friends. for example you don't change the oil in it. Let's make fitness fun. That's what we want you to think of when you think of fitness. you cut several years off the life of the car. Really. you are shaving away days. When you were three you were probably taught to brush your teeth. once you learned how to do it. When each part of the machine is cared for. then the machine won't run well and eventually won't run at all. When you were learning how to do them. and even years off of your life when you don't take care of your machine (your body. "What am I staying in shape for?" To each person. for example. it will last many years longer. . trust me on this from a guy that used to smoke two packs of cigarrettes per day. You could take all of my money. Fitness is an essential part of life. Fitness is not something that you have to struggle with.Imagine walking alone at night and really feeling safe because you are physically strong. Sorry if I sound overly patronising. weeks. Imagine having a greatly increased sex drive. it can be that simple to be healthy. You may ask. If a car. Others may need a certain level of fitness for their employment. Well I can go on about the benefits of fitness and will do so later in this book. it became something that you didn't think twice about. Do you worry about brushing your teeth today? No. the entire machine works the best that it can. but when you look at this as your body. You learned to put your clothes on. you likely hated it. because it's a habit.That's what gives me the POWER to SUCCEED. but remember that fitness is something that you can get into the habit of doing which makes it easy.) Fitness is about SURVIVAL. If it isn't taken care of. then. this will be something different. That's costly to you. Others may be recovering from an illness or injury. it is a matter of staying healthy as long as possible. is well maintained for many years. then. Fitness is a term that is used to help define the ability to stay in the best physical shape.
if you have the will power to save your life by sacrificing for just a few weeks. 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. Our first goal is to determine where you stand right now. the first weeks of learning to be fit and staying healthy will be the hardest. . Don't worry.such as a weight lifter adding cardio to beat belly fat. chances are good that area of your body is bothering you because it's an unhealthy area. Nevertheless. The same applies to experienced athletes that must alter or increase the training in a specific area . IT WONT BE EASY AT FIRST.Overcome the initial procrastination. but it may hurt your ego a bit to do it. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. For me it's a bit of belly fat. You'll find excuses about not doing it. You will be sore and tired. it's an important first step. you'll see that fitness can be easily mastered by you. In fact. You just can't give up what you love. Granted. this is painless. It's just something that you do. You'll dread it. That's not true.
but it needs to be in a certain range to be healthy. You need this number to be there. Experinced athletes should also do a realistic self review . Its important to do this to more firmy establish and prioritise your fitness goals. You can find calculators for many of these available to you free of charge on the web. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. this is generally 120 to 139/80 to 89. You need to use them to understand exactly where you stand right now. You need to begin by understanding that change needs to happen. Ask your doctor where your blood pressure is. 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. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. For adults.Here are some questions for you beginners to ask to determine where you stand right now. The higher this number is.this is part of the goal setting process. • 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. . the more prone to health risks you are. There are several tools that you need to use to determine your health level currently.
ideally.What To Start With To get started with fitness. Those that have a large midsection are the most prone to heart problems. your lungs and even your heart are suppressed. Your waist is important because it is the indication on your body of your potential health risk. Beginners . These three things are critical elements for you to take into consideration when considering where you stand right now. This is an important piece of information because of how vital it is to your health. The fat that is here will push into your body. But. start by getting through these basic first steps. 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. In effect. your ideal weight is the weight that you should be.• Ideal Weight: In comparison to your height and body structure. if you are overweight. Your kidneys. the fat here is likely to be what kills you. Those that have a larger midsection are most prone to health risks. . there's much more for you to consider. causing difficulty for each organ there.
to improve on. 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. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Ask him for measurements of your blood pressure. Do it the same time and same way every time you weigh yourself. not at your doctor's office. Meet with your doctor to talk about your overall health. Pull up your shirt. 3. and to work on first. Calculate your BMI. Get your weight. your heart rate as well as any other important factors he may be interested in you improving. You need this to see just how unhealthy you are currently. Measure your waist. Stand up straight. suck in your gut and measure at your belly button all the way around using a tape measure. Write them down and post them in several locations in your home. Do this at home on a well programmed scale. Determine that you are healthy enough physically to begin improving through diet and exercise. Determine what's important for you to maintain. Set your goals. 2. 5.1.
or giving up some addiction or bad habits. Although many people start looking into fitness because they want to lose weight. Many people are still at risk for high blood pressure.Now that you have this done. But. inflamation syndrome. By understanding where you stand on these factors above. you need to take into consideration the fact that overall health is in fact important to improve. fitness is not just about weight loss. I got into it because I was a drug addict. Therefore. For many that will mean losing weight. I'll point you in the direction of improving your overall health. that's not to say that you don't have health problems beyond that level. There's much to learn and improve on for most of us. For me the impression made in the initial months was very strong because I made much progress in this time. Throughout this book. high cholesterol as well as other concerns even though they aren't technically overweight. People with some experience under the belt will need to examine their flexibility. strength etc. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. With fitness everyday is a new beginning so you can always review your progress and set new goals. you can begin to improve your health. Cardio Vascular fitness level. I was very ill and thin. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. For others. For others it will be less dramatic. If you don't think that you need to lose weight. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . What You Will Learn So. that will mean improving other qualities of your life. that's great! You are one step closer to being healthy.
it doesn't do much good if you don't eat the right foods.some say they only need 4-6 hrs. each aspect is just as important as the next. I say hogwash and current medical research says the same. That means insuring that your overall life is healthy in regards to the life that you lead. With your mind fitness. we will start there. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. I normally need 9 if I'm training and eating heavily. While your body must be maintained as much as possible for health. the goal is to improve your stress level. isn't enough if you aren't eating the right foods even if you are losing weight. Sure you can function on less or more. Many of you will be fighting with some bad habits. Most of us need 7-9 hrs sleep everyday. Emotional stability is critical to overall health. With lifestyle fitness. ways. Since your body is likely to be your largest factor impacting your life. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. The longest i went without sleep in the army was 5 days and 4 nights . though. 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. When i was in the army they were very keen on sleep deprivation. I know your situation. smoking or drug use. GET ENOUGH SLEEP !!! Sleep .Each of these aspects is very important. Namely alcohol. They used to tell us alot of bull that 6 hrs is sufficient. Losing weight. we'll tackle what the healthy standard is. help you to understand where you are and then help you to get to the goals that you have. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Those with eating disorders can also benefit from physical conditioning. General Health: First things first. . but 7-9 hrs is optimal. we mean making sure you are emotionally and mentally fit. especially of course if you are too fat. Throughout each of these aspects. we'll teach you how to improve your life through easy. and even fun. Because each plays a role in your overall health. Its simply not true. for example. But giving up serious vices is not easy and you are well advised to get professional medical advice. Remember. 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.
Each part of your body functions well because of the support that other parts play. actually. give up the vices like drink and smoking. Not only will you feel great but you will have medical proof. This is so you can see the improvements in coming weeks and months. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. I recommend you go to a good doctor and just get a general check up. Your brain keeps everything working. Your heart pumps oxygen rich blood to each cell in your body.if its unhealthy. Change your diet .So. Stress and recuperation are also critically important and are covered in another section of their own. . I cover diet in another section because its very important. the time has come to improve the way that machine is working. even those things that you don't think about doing like your heart beating and your lungs breathing. get 7-9 hrs sleep every night. Your lungs supply your heart with the necessary oxygen. In fact if you are looking at changing your body composition I dare you to do before and after shots. Your body is a well designed machine. This means physically. delivering fuel to it so that it can perform its duty.
you need to take into consideration the vast number of measurements that we've already taken. What's Healthy? As we mentioned early. What some people don't realize is why their body has developed as it has. too. too. You cant do that without the information in your head and I cant teach you everything in just one book. You may not physically be able to exercise . Your body is used to providing your muscles with the fuel that they need to work hard. Well back in the time of the cave man. your arms or anything else. If you have problems with your legs. That means taking the measurements that we've listed. Your job is to give your body what it needs to continue to perform correctly. Talking to your doctor is a great place to start when it comes to determining your overall health. these fat reserves could be used. Where Are You at? As we've mentioned. we need to address your body's ability to do what it needs to through being physically capable. you can improve your overall health and then improve upon your situation by knowing how to. this could be a potential problem that needs to be considered. You should understand how well your body is working. If you don't work hard. Keep a log of this information so that you can see your progression. That way. Your weight. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. the body had to do what it needed to so that you could stay alive. the same day at the same time each week. your body can't maintain a healthy muscle mass. you should address these specific concerns. to know what level of fitness your body is in. It would store food in fat so that when there wasn't enough food available. While your diet is something for the a later section. not to sit idle. Your muscles are necessary for functioning but they have been built to be used. it goes further than this. it's important for you to know where you stand health wise. chances are good that your heart has been affected by it. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back.Go to the library and read as much as you can on health and physiology. If you are overweight. your blood pressure and your body mass index are good indications of your overall health. your neck. You shouldn't skip this step. You should weekly weigh yourself. Yet.
It's a hard realization. Understanding where you are is difficult for many at first. Now. In actuality. Even an overall fit person can often improve their body's fitness through improving their body's makeup. and body building supplements are at an all-time level of performance. As he became more popular. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. How Can You Improve ? Improving your body means improving your body's ability to move and function. personal trainers are making a tidy living helping people stay fit. In the late 19th century. not to sit in a chair at a desk all day. the man known as the "father of bodybuilding". pains or weight problems. Its not easy thing to do at first. Using your muscles and strengthening them are vital to improving health and fitness. look at your body in other manners to determine what you can improve on. 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. This competition was the basis for many . He became so successful. he was credited with the invention of the first exercise equipment marketed to the masses.to a certain level. he created several businesses around his fame and was among the first people to market body building products bearing his name. but it will get easier. chances are good that you aren't getting enough exercise and fitness into your life anyway. If you aren't having any physical limitations. Gyms are big business. its going to improve. one step at a time. But. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. even if you aren't overweight. but remember your body is built to be used. it's not the permanent solution. Again. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. the sport of body building has been around for quite some time. Exercise is something that some people hate and others love. coupled with the other fitness elements later throughout this book. that's a great sign. Our overall plan to improving your body's fitness level is through exercise. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much.
Olympia competition that remains the most popular body building contest to date. and the sport has evolved into a real competitive arena. Of course. men around the world were inspired to become bigger in their physique. and body building equipment evolved into an effective means for working muscles in ways never thought of before. there can be a lot to learn. you heard of him right ? Through the years. but you'll need some information first. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. Training techniques were improved. . stronger.others to follow including the Mr. In 1970. nutrition was focused on more than ever. This book will guide you through some of the basics to get you started. When World War II broke out. and more aggressive in their behavior. 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. nothing will compare to actually getting to the gym and lifting those weights. body building has just grown in popularity becoming almost an obsession for many people. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. Women have started to take an interest in honing their bodies.
The nervous sytem is quite remarkable. If done in the right way the two are complimentary. 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. But its a nerve reflex that prevents you.can you do the splits ? Probably not. If you can do it with one. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Deeply tied in with all of this are your biocemistry and your nervous system. training. Your workout routines. 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. Nothing else. By training. Aerobics can improve muscle function and growth. Diet also has a significant influence over biochemistry. The three things of most interest to us in biochemistry are nutrients. The nervous system prevents this from happening (thank heavens). and other activities and still have enough energy left over to handle any emergencies which may arise. consider this . supplimentation and recuperation should all fit in with your optimal body routine. . hormones and waste products in the blood such as lactic acid. diet. Anerobics can aid the cardio system and reduce fat. Especially with the training and recuperation. Your body works with a natural cyclic rythym. After a while you will develop a natural sense for this. Well guess what.Exercise Physiology Lets cover some basics about physical training. But you can raise one leg out to the side at 90 degree's i bet (everybody can). In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. then there is anerobic which is great for muscle and bone growth and strength. By balancing your training and recuperation you can optimize your biochemistry. The components of physical fitness are as follows: Cardio respiratory endurance . There is aerobic training which is best for cardio respiratory improvement and fat loss. Components of Fitness Physical fitness is the ability to function effectively in physical work.
the ability to move the joints (for example. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. reduces performance. elbow. knee) or any group of joints through an entire. Progression. "FITT" Regularity. Intensity. a person must exercise often. Muscular endurance . and eye-foot coordination are classified as components of "motor" fitness. and Type.the greatest amount of force a muscle or muscle group can exert in a single effort. The principles of exercise apply to everyone at all levels of physical training.Muscular strength . detracts from appearance. and negatively affects one's health. agility. sleeping. Body composition . .and following a good diet. Flexibility . progressive training. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. muscle power. from the Olympic-caliber athlete to the weekend jogger. To achieve a training effect. Regularity is also important in resting. Excessive body fat detracts from the other fitness components. normal range of motion. Factors such as speed.the amount of body fat an athlete has in comparison to his total body mass. Infrequent exercise can do more harm than good. One should strive to exercise each of the first four fitness components at least three times a week. Time. eye-hand coordination. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Appropriate training can improve these factors within the limits of each athletes potential. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.
Intensity. . however. Ideally. with only one session each of cardiorespiratory. especially when training for strength and/or muscle endurance. A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. at least three exercise sessions for cardio fitness. Another way to allow recovery is to alternate the muscle groups exercised every other day. To be effective. Recovery. goals and motivation. These factors are Frequency. Training must be geared toward specific goals. then I do my weight training and perform stretches between my weight exercises. Specificity. a program should include activities that address all the fitness components. For optimal results. muscle endurance. Three physical activity periods a week. for example. strength. You will find that you can experiment and find the optimal routine for your metabolism. Overload. Personally I have a cardio workout at the warmup stage.since overemphasizing any one of them may hurt the others. The acronym FITT makes it easier to remember them. Although swimming is great exercise. it does not improve a 2-mile-run time as much as a running program does. and Type. FITT Factors Certain factors must be part of any fitness training program for it to be successful. time. Providing a variety of activities reduces boredom and increasesmotivation and progress. muscle strength. and flexibility should be performed each week to improve fitness levels. Variety. For example. athlets become better runners if their training emphasizes running. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week.you must strive to conduct 5 days of physical training per week. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.Balance. to obtain maximum gains in muscular strength. athletes should have at least three strength-training sessions per week. Thus. Time. and flexibility training will not improve any of these three components.
In the first week. However. and Tuesday and Thursday are devoted to muscle endurance and strength. all components of fitness can be developed using a three-day-per-week schedule. Such programs. INTENSITY Intensity is related to how hard one exercises. Stretching exercises are done in every training session to enhance flexibility. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Depending on the time available for each session and the way training sessions are conducted. a five-day-per-week program is much better than three per week.and Friday are devoted to cardio fitness. when coupled with good nutrition. and Friday. if you have a hard run on Monday. will help keep you super fit. 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. Unfortunately. Wednesday. it is the factor many units ignore. By training continuously in this manner. you may also choose to run on Tuesday and Thursday. the greater the intensity of the exercise. Monday. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. During the second week.With some planning. Wednesday. and cardio fitness is trained on Tuesday and Thursday. The following training program serves as an example. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. However. For example. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. 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). Wednesday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. and Friday. The more energy expended per unit of time. and those that exceed 90 percent HRR can be dangerous. .
at 80 percent MHR. With this information. Thus. By determining one's maximum heart rate.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. if he is in excellent physical condition. if he is in relatively good shape. and. the group run will be too intense for some and not intense enough for others. resting heart rate. A athlete determines his estimated maximum heart rate by subtracting his age from 220. and. at 60 percent HRR. If a athlete knows his general level of cardio vascular fitness. . Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. one can be sure that the intensity is enough to improve his cardio fitness level. he could start at 85 percent of his HRR. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. To compensate for this. the THR is figured using the estimated maximal heart rate. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. graphic$$$$$$ When using the MHR method. and relative conditioning level. at 70 percent HRR. if he is in excellent shape. For example. a person who is in poor shape should exercise at 70 percent of his MHR.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). As a result. One's ability to monitor the heart rate is the key to success in cr training. A person using this method may exercise at an intensity which is not high enough to cause a training effect.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. an appropriate THR or intensity can be prescribed. a 20. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. if he is in reasonably good shape. For example. he can determine which percentage of HRR is a good starting point for him. if he is in poor shape. one must compensate for its built-in weakness. at 90 percent MHR. graphic$$$$$$ Percent MHR Method With this method.
and lungs an adequate training stimulus. Exercising at any lower percentage of HRR does not give the heart.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.70) before it is multiplied by the HRR. 160. and immediately after exercising. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. an adequate level of fitness. These arteries are located to the left and right of the Adam's apple. then multiply this by six to get his heart rate for one minute. When 91. To determine the RHR. (See Figure 2-1 C.7. the percentage (70 percent in this example) is converted to the decimal form (0. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. If his pulse rate is below the THR. He should count his pulse for 10 seconds. the body will usually have reached a "Steady State" after five minutes of exercise. During the 10. the product obtained by multiplying 0. the athlete should monitor his heart rate. or to see if one is within the THR during and right after exercise. a THR of 160. (See Figure 2-lB. This will let him determine if his training intensity is high enough to improve his cr fitness level.) Yet another way is to place the hand over the heart and count the number ofheart beats.7 is added to the RHR of 69. place the tip of the third finger lightly over one of the carotid arteries in the neck. . In summary. Before anyone begins aerobic training. the athlete should get a count of 27 beats (161/6= 26. In this case. muscles. as in the example. use the THR of 161 BPM figured above. particularly if they cannot find more than 20 minutes for cr exercise.83 or 27) if he is exercising at the right intensity. When the calculations produce a fraction of a heart beat. or maintain. At this time.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. The result is then added to the resting heart rate (RHR) to get the THR. As shown.) During aerobic exercise.7 BPM is rounded off to give a THR of 161 BPM. he should know his THR (the heart rate at which he needs to exercise to get a training effect). (See Figure 2-1A. and the heart rate will have leveled off.7 results. he must exercise harder to increase his pulse to the THR. Thus.second period. the value is rounded off to the nearest whole number.70 and 131 is 91. For example.
the shorter the time needed to produce or maintain a training effect. The more intense the activity. He should check his exercise and post exercise pulse rate at least once each workout. Using this figure. Walking is a great place to start. . A athlete who maintains his THR throughout a 20. If not. multiplied by six. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. • Start with basic aerobics and work up as your tolerance increases." This method relies on how difficult the exercise seems to be. he should do it five minutes into the workout. the less intense the activity. TYPE First we will discuss aerobic training. gives an error of six BPM. talk to your doctor. For example. To improve cr fitness. refers to how long one exercises. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. To find out if you have any limitations. Another way to gauge exercise intensity is "perceived exertion.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. If he takes only one pulse check. In this type of training. since one missed beat during the 10-second count. or 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. 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. TIME Time. a 40-year-old athlete with a low fitness level should. the athlete must train for at least 20 to 30 minutes at his THR. an athlete can easily find his own THR just by knowing his age and general fitness level. He should count as accurately as possible. It is inversely related to intensity. Here are some tips for you to get in aerobic training.If his pulse is abovethe THR. during aerobic 70 percent HRR. the longer the required duration.
as soon as your body allows for it. playing your favorite sport.Bicycling (stationary).Walking (vigorous). .Jogging. The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. • Move on to more aerobic style exercises.Road marching. You should try to increase this to 30 minutes three times per week. . . SECONDARY (Done with partners or opponents of equal or greater ability. . Swimming. . -Handball (singles). They must also be of sufficient duration and intensity (60 to 90 percent HRR). .Stair climbing.) -Racquetball (singles). bike riding.Exercising to music.Bicycling (road/street).Rope skipping. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . Your goal is to start with 10 minutes of continuous aerobics three times a week. and other physical activities are perfect for aerobics. . .Rowing. .Skiing (cross-country). -Tennis (singles).Running. . running. -Basketball (full court). . elliptical machines. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Swimming. though.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. .
The elbows are bent so the forearms are relaxed and held loosely at waist level. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . A well-conditioned athlete can run five to six times a week. INTERVAL TRAINING Interval training also works the cardiorespiratory system. and. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. Proper warm-up and cool-down. The most common injuries result from running and occur to the feet. and the feet strike on the heel and push off at the big toe. help prevent injuries. 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. knees. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. However. (cross-body arm movements waste energy. along with stretching exercises and wearing appropriate clothing and well fitting running shoes.) The toes point straight ahead. he should do two things: 1) gradually buildup to running that frequently. and legs.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. but can also be a major cause of injuries. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Besides learning running techniques. athletes need information on ways to prevent running injuries. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. The arms swing naturally from front to rear in straight lines. The faster the run. Some athletes may need instruction to improve their running ability. I prefer the rowing machine as It can avoid injuries associated with running. to do this safely. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. ankles. 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 arm action.
and his estimated pace for 1 mile is one half of this or 8:00 minutes. Step 2. These recovery periods. In this way. the energy systems used are allowed to recover. (2:00 minutes . Using the time from Step 1. (8:00 minutes/4 = 2:00 minutes per 440 yards. The athlete's 2-mile-run time is 16:00 minutes.) Thus. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. will be 3 minutes. therefore. 59 seconds during interval training based on the athlete's 16:00.mile run time. 56 seconds to 1 minute.relatively short time and increase his running speed. 2. 56 seconds (1:56) for each 440-yard run. This type of intermittent training can also be used with activities such as cycling. swimming. hiking.1 to 4 seconds = 1:59 to 1:56. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. Using the work-interval time for each 440-yard lap from Step 3. 52 seconds long (1:56 + 1:56 = 3:52). it can be estimated from his last APFT by taking one half of his 2-milerun time. Using a 2-mile-run time of 1600 minutes as an example.) Step 3. He does this repeatedly with periods of recovery placed between periods of fast running. twice the length of the work-interval periods. 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. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. rowing. Determine (or estimate) the actual 1-mile-race pace. If a athlete's actual 1-mile-race time is not known. each 440-yard lap should be run in 1 munute. . the pace for an interval training workout is calculated as follows: Step 1. Recovery periods. 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. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. bicycling. In interval training.
56 secons by an easy jog of 440 yards for recovery. he should do it once a week. the heart rate usually falls to around 120 to 140 beats per minute. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. If he responds well. 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. During the recovery interval.rest ratio is 1:2. For each second of work. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. As the athlete becomes more conditioned. the workto. 3:52). Because of the intense nature of interval training. refer to Table 2-1. there are two seconds of recovery. 2. As with any other new training method. with at least one recovery day in between. the athlete varies the intensity (speed) of the running during the . he may do it twice a week at the most. his recovery is quicker. monitoring THR and using it as a training guide is not necessary. As a result. Follow each 440-yard run done in 1 minute. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. interval training should be introduced into his training program gradually and progressively. After a athlete has reached a good cardio vascular fitness level using the THR method. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. another type of cardio vascular training sometimes called speed play. It shows common 1 -mile times and the corresponding 440-yard times. FARTLEK TRAINING In Fartlek training. As with any workout.This can be done on a 440-yard track(about 400 meters) as follows: 1. athletes should start intervaI workouts with a warmup and end them with a cool-down. he should be ready for interval training. He may also do recovery workouts of easy jogging on off days. Each 440-yard jog should take twice as much time as the work interval (that is. At first. Because the heart rate is not the major concern during interval training. Thus.
The unit is divided into ability groups using 2-mile-run times. depending on the terrain and fitness level. and they can accommodate large numbers of athletes. . or on any other irregular terrain. he starts with very slow jogging. he runs hard for a few minutes until he feels the need to slow down. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. At this time he recovers by jogging at an easy pace. In Fartlek training. the athlete varies the intensity (speed) of the running throughout the workout. It can be used as both a physical conditioning activity and a competitive event. It consists of running a certain distance on a course laid out across fields. When ready. many runners prefer Fartlek training to interval training. Swimming. Instead of running at a constant speed. through woods. Those who add non-running activities to their training may not improve running ability as a consequence. and the running is not done on a track. Their drawback is that they require special equipment and facilities that are not always available. In such cases. Cross-country runs have several advantages: they provide variety in physical fitness training. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. neither the running nor recovery interval is timed. For these reasons. bicycling. As with all exercise. over hills. athletes should start slowly and progress gradually. At first. the distance should be one mile or less. It should then be gradually increased to four miles.workout. The speed and distance can be increased gradually as the athletes' conditioning improves. However. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. Each group starts its run at the same time. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. they may use other activities as supplements or alternatives. The object is to cover the distance in the shortest time. Alternate Forms of Aerobic Exercise Some athletes cannot run.
and do pool-side kicking for an excellent aerobic workout. in order to effectively train the cardio vascular system during swimming. etc. Some advantages of swimming include the following: Involvement of all the major musclegroups. cross-country skiing. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. running. Partial support of body weight by the water.. Together these activities combine walking and running with moderate resistance work for the upper body. After five minutes. The swimmer should start slowly with a restful stroke.SWIMMING Swimming is a good alternative to running. Body position that enhances the blood's return to the heart. For injured athletes. Compared with all the other modes of aerobic exercise presented in this manual (e. adjust the intensity. athletes will help to ensure that they are working at the proper intensity. They can also do calisthenics in the water. Non-swimmers can run in waist-to chest-deep water.g. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. tread water. CYCLING . one's THR should be lower than while doing the other forms of aerobic exercise. if needed. which minimizes lower body stress in overweight athletes. in swimming. Thus. compare it with his THR and. This is because. walking. he should stop to check his pulse. By modifying their THRs in this manner while swimming. For example. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. It is used to supplement running and develop upper body endurance and limited strength. cycling. the heart does not beat as fast as when doing the other types of exercise at the same work rate. a athlete should set his THR about 10 bpm lower than while running. rope jumping.) in swimming alone.
it will not produce any significant cardio vascular conditioning. and causes few injuries.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. 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. 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. WALKING Walking is another way to develop cardiorespiratory fitness. Dis. requires no equipment. A simple way to increase walking speed is to carry the arms the same way as in running. As the walker's fitness increases. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. The heart rate should be monitored to determine the intensity. Athletes can alter the cycling intensity by changing gears. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. he should walk 45 to 60 minutes at a faster pace. adding hill Cycling should be work. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. It is enjoyable. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. He can increase the intensity by adding hills or stairs. For interval training.Cycling is an excellent exercise for developing cardio fitness. unless walking is done for a long time at the correct intensity. . and increasing velocity. However. After about three months. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). a athlete recovery at low speed and/or low should set his THR at resistance. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR.
and the frequency and duration of rest periods. and in parks and forests. The action is similar to that used in brisk walking. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. boots. open fields. and is not affected by weather. and poles often obtainable from the outdoor recreation services. A beginner should select a jump rope that. Although some regions lack snow. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. endurance. The work load is determined by the difficulty of terrain. It requires little equipment. one form or another of crosscountry skiing can be done almost anywhere . these . may be done almost anywhere. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. is easily learned. with skis. the pace. golf courses. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. and racquetball) involve bursts of intense activity for short periods. and the time spent jumping should be increased as the fitness level improves. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. They should attain and maintain their THR to ensure a training effect. reaches to the armpits. Cross-country skiing is easy to learn. squash. Rope jumping. however. when doubled and stood on. and the intensity may be varied as in running. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate.on country roads. developing ever measured have been found in muscular and cr cross-country skiers. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. Some runners use it as a substitute for running during bad weather. Equipment is reasonably priced. Some of movement of the arms the highest levels of aerobic fitness and legs. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. However.
Progressively working against resistance will produce gains in both of these components. and duration. In addition to cardiorespiratory fitness. Workouts can be done in a small space by diverse groups of varying fitness levels. Because running increases endurance. but the reverse is not necessarily true. they are closely related. jumps.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. . Warm-up and cooldown stretches should be included in the aerobic workout. bodybuilding athletes need a high level of muscular endurance and strength. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. If played vigorously each day. One can move to various tempos while jogging or doing jumping jacks. the workout addresses every component of fitness. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. intensity. challenging activity that combines exercise and rhythmic movements. 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. or many other calisthenics. hops. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. it helps improve performance in racket sports. It is a motivating. Although muscular endurance and strength are separate fitness components. If strengthening exercises are included. and it can be totally individualized to every fitness level by varying the frequency. they may be an adequate substitute for lowlevel aerobic training. There is no prerequisite skill.
To achieve a constant speed of movement. With strength training. Common examples are push-ups. as when pushing against a wall. affect it by varying the resistance throughout the range of motion. They are able to be used easier. and the lifting of weights. They are described here. Isokinetic contraction causes the angle at the joint to change at a constant rate. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. strength training is a very essential aspect of making sure that happens. at 180 degrees per second. too. Muscle burns through fat faster. This requires the use of isokinetic machines. Muscular Contractions Isometric. Now. Strength training is essential because it allows you to improve the way that your body works. you do want to develop lean muscles that are strong and therefore healthy. But. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction.If you need to lose some weight. sit-ups. movements or even in accidents. Muscles that are strong are less likely to become injured. Force is produced with no change in the angle of the joint. with less likelihood of being strained or hurt through your daily exercises. . You don't have to have bulging muscles. for example. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. you will be able to move flabby muscles and fat into lean muscles. allowing you to lose weight faster.Strength Training Along with aerobic training. while not precisely controlling the speed of movement. you don't have to be a body builder here. isotonic. Isometric contraction produces contraction but no movement. you also need to consider adding strength training to your workout. There are other resistance-training machines which.
A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. the muscle may be able to handle more of an overload eccentrically. and each will result in strength gains if done properly. the overload must be applied thoughout the full range of motion. isotonic. it is important to know the following strength-training terms: Full range of motion. however. it adapts by becoming stronger. To understand the principle of overload. or isokinetic contractions. Exercise a joint and its associated muscles through its complete . The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. in return. The nature of the eccentric contraction. may produce greater strength gains. Each type of contraction has advantages and disadvantages.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. on the upward phase of the biceps curl. makes the muscle and connective tissue more susceptible to damage. As a result. whether by isometric. For example. This is a concentric (positive) contraction. so there is more muscle soreness following eccentric work. Actually. To obtain optimal gains. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. During the lowering phase of the curl the biceps are lengthening. Isotonic and isokinetic contractions have two specific phases . In the concentric phase (shortening) the muscle contracts. This is an eccentric (negative) contraction. This greater overload.the concentric or "positive" phase and the eccentric or "negative" phase. the biceps are shortening. while in the eccentric phase (elongation) the muscle returns to its normal length. When a muscle is overloaded.
isotonic. When a muscle is overloaded by isometric. A 10-RM is the maximum weight one can lift correctly 10 times. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. . one repetition has been completed. it adapts by becoming stronger. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. This is crucial to strength development.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. or isokinetic contractions. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Similarly. Muscle Failure This is the inability of a person to do another correct repetition in a set. Set This is a series of repetitions done without rest.
These principles are overload.Principles of Muscular Training To have a good exercise program. regularity.) A better and easier method is the repetition maximum (RM) method. the muscle must be overloaded. the seven principles of exercise must be applied to all muscular endurance and strength training. (For example. to achieve enough overload. For a muscle to increase in strength. Although the greatest improvements seem to come from resistances of about 6-RM. if a athlete's 1 -RM is 200 pounds. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. the resistance is too great and should be reduced. However. balance. For example. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. This weight is the 3-7 RM for that exercise. he momentarily cannot correctly do another repetition. . OVERLOAD The overload principle is the basis for all exercise training programs. recovery. The weight should also not be too heavy. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. after doing from 8 to 12 repetitions. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. multiply 200 pounds by 70 percent [200 X 0. to develop both muscle endurance and strength. The exerciser finds and uses that weight which lets him do the correct number of repetitions. progression. The weight should be heavy enough so that. This weight is the 8-12 RM for that exercise. For example. the weight selected should be heavier and the RM will also be different. If one cannot do at least three repetitions of an exercise. and variety. an effective range is a 3-7 RM.70 = 140 pounds] to get 70 percent of the 1 -RM. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. In other words. specificity.
the athlete must always strive to overload his muscles. .Athletes who are just beginning a resistance-training program should not start with heavy weights. If the workload is not progressively increased to keep pace with newly won strength. When a athlete can correctly do the upper limit of repetitions for . his RM should be determined from an analysis of the critical tasks of his sport. there will be no further gains. However. PROGRESSION When an overload is applied to a muscle. . .Increasing the speed of movement in the concentric phase.Increasing the number of repetitions per set.) . when an athlete trains with a 25-RM weight.Using any combination of the above. (Good form is more important than the speed of movement. With continued training. . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. To develop muscular endurance. The key to overloading a muscle is to make that muscle exercise harder than it normally does. the greater will be the improvement in muscle endurance and the smaller the gains in strength. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.Increasing the resistance. An overload may be achieved by any of the following methods: . gains in muscular endurance will be greater than when using a 15-RM weight. This is his 12+ repetition maximum (12+ RM). Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.Increasing the number of sets.Reducing the rest time between sets. most athletes will benefit most from a resistance training program with an 8-12 RM. Whichever RM range is selected. the greater the number of repetitions per set. For example. To optimize a athlete's performance. but the gain in strength will not be as great. it adapts by becoming stronger and/or by improving its endurance.
These groups can be identified by doing a simple assessment. In a multi-set routine. A athlete can work out three times a week. this upper limit should be 12 repetitions. but three workouts per week are best for optimal gains.12 RM). The principle of regularity also applies to the exercises for individual muscle groups.the set without reaching muscle failure. The athlete slowly does work-related movements he wants to improve and. If the athlete's performance of a task is not adequate or if he wishes to improve. Sporadic exercise may do more harm than good. the athlete must do resistance movements that are as similar as possible to those of doing the task. if his goal is to do three sets of eight repetitions of an exercise. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. in a given task. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. he feels the muscles on each side of the joints where motion occurs. He should continue with that weight until he can do 12 repetitions correctly. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. He then should increase the weight by about 5 percent but no more than 10 percent. it is usually time to increase the resistance. Exercise must be done regularly to produce a training effect. strength training for the identified muscle(s) will be beneficial. then increases the resistance by no more than 10 percent. at the same time. RECOVERY . In this way. He continues to work with that weight until he can complete all eight repetitions in each set. the principle of regularity is violated and gains in strength are minimal. he ensures maximum carryover value to his chosen sports. but when different muscle groups are exercised at each workout. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. To improve his muscular endurance and strength. REGULARITY Exercise must be done regularly to produce a training effect. if his plan is to do 12 repetitions in the bench press. For example. For most athletes. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets.
you may train your legs. so that the same muscle or muscle group is not exercised on consecutive days. It's important to note that when training the primary muscle groups. the upper back and the thighs. Recovery is also important within a workout. the recovery time between sets should be 30 to 180 seconds. For example. you will be training your shoulders and arms to some extent as well as the chest. and it is possible to have more than one day off or to put the rest days in between which ever days suit. then you simply repeat the sequence once again. The muscles must be allowed sufficient recovery time to adapt. on the intensity of the workout. The recovery time between different exercises and sets depends. but they should allow at least one days recovery and between workout days. Normally. There should be at least a 48-hour recovery period between workouts for the same muscle groups.the neck and the midsection. and Friday and the upper body muscles on Tuesday. For beginners. So for example. the primary muscle groups should always be trained first in the workout. I recommend that you remain at this level for at least three months. There are also secondary muscle groups. For example. when doing bench press.There should be at least a 48-hour recovery period between workouts for the same muscle group. This is because when you train the primary muscle groups you also train the secondary ones. the legs. and Saturday. . The chest. Strength training can be done every day only if the exercised muscle groups are rotated. Following this you would have a day off. Wednesday. at this level. Consecutive days of hard resistance training for the same muscle group can be detrimental. and it's okay to work out all three muscle groups in each workout. When exercising in this fasion. 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. you're also training secondary muscle groups at the same time. in part. the legs can be trained with weights on Monday. Thursday. Someone at beginners level should work out all three main muscle groups. the arms. you begin training different sections of your body in each workout. Beyond this basic level of training. MUSCLE GROUPS There are three main muscle groups. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. Sample workout routines are provided for someone at this level of training. You can move on to a four day routine.
Activating one muscle results in a pulling motion. If curls are done first. in turn. When planning a training session. But training at this level is not recommended for basic or intermediate level athletes. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. For example. reduce the risk of injury. It is important to do exercises that work all the major muscle groups in both the upper and lower body. they may not benefit very much from the workout. do not hesitate to take a rest and spend some time recuperating. I have seen this happen many many time's. There's little point in exercising at all if you only intend to do it for three months. Examples of these workouts are given later. for example then the following day. Split routines can also be used to integrate cardio training with weight training. followed by the muscles of the upper back and chest. or pushing. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. 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. while activating the opposing muscle results in the opposite. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. follow an overhead press with a lat pull-down exercise. For this reason. This technique helps ensure good strength balance between opposing muscle groups which may. Most muscles are organized into opposing pairs. All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. Sequence the program to exercise the larger muscle groups first. As a result. If you go for a run on one day. movement. Personally. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. . For example. as a result. you can train your upper body. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. BALANCE When developing a strength training program. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). The latissimus dorsi muscles will not be overloaded and. When you are ready for a day off. then the smaller muscIes.Beyond the four-day routine are five and six day routines. If you do use too much weight. It's always important to judge by the feeling in your muscles and your general energy level.
A natural tendency in strength training is to see how much weight one can lift. low back. Each athlete must understand how to do each lift correctly before he starts his strength training program. and altering the volume and intensity are good ways to add variety. For example. he can do squats with a barbell instead of leg presses on a weight machine. or spotter. To ensure safety and the best results. As long as all muscle groups are exercised at the proper intensity. Also. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. and phases of conditioning. improvement will occur. changing the exercises. when in the field). There are also other factors to consider. Lifting too much weight forces a compromise in form and may lead to injury. As a general rule. Breathing should be constant during exercise. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. However. he can switch to partner-resisted exercises or another form of resistance training. abdominal. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . A poorly designed strength. both should know how to use the equipment and the proper spotting technique for each exercise. who can observe his performance as he exercises.then the arms. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. namely. The athlete should never hold his breath. Correct breathing is another safety factor in strength training.training program can be very boring. The weight lifter should always do weight training with a partner. and neck. as this can cause dizziness and even loss of consciousness. and they may also produce better results. 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. safety. The athlete should periodically substitute different exercises for a given muscle group(s). exercise selection. for variety or due to necessity (for example. Using different equipment.
increasing strength is only secondary to someone that is serious about body building. most of the exercises in the program should be "multi-joint" exercises. Power lifting is probably safer than an Olympic lifting. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. although an effective exercise.the floor. and so forth. especially beginners. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. only involves the elbow joint. EXERCISE SELECTION When beginning a resistance-training program. The concentration curl. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. On the other hand. For example. For most people. however. The exercise should provide movement at more than one joint. but are good for developing strength. This will help him train a greater number of muscles in a given time. Usually eight wellchosen exercises will serve as a good starting point. the pull-down exercise produces motion at both the shoulder and elbow joints. and not for . They should include those for the muscles of the leg. For example. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. and inhale during the negative (eccentric) phase as the weight returns toward the floor. low back. Also. 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. These exercises will be detailed in a following section. This is because the exercises have been selected purely for for their strength properties. only works the arm flexor muscles. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. shoulders. an exercise like concentration curls for the biceps muscles of the upper arm. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part.
. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. Also less rest is taken between sets during the workout. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. joints. the weight should be increased. conditioning. H. Several different circuit training routines will be given in this book.any traditional reason. By the end of the second week (4 to 6 workouts). Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. he should use progressively heavier weights. because the beginner must concentrate at first on learning the proper form for each exercise. and with higher repetitions usually between 12 and 20 reps. Power lifting exercises will also be explained in detail in their own section. if he can do more than 12. he should increase the weight until he can again do only 8 to 12 repetitions. A training is one particular form of circuit training. If he can do only seven repetitions of an exercise. Circuit training is done with lighter weights. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. When he can do more than 12 repetitions of any exercise. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. During the second week. During this phase. and maintenance. the weight must be reduced. This is very important. and ligaments. P.
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. Although training three times a week for muscle endurance and strength gives the best results. however. As time goes on and he progresses. he does not need to do more than one set per exercise. Three sets per exercise is the maximum most athletes will ever need to do. set of that exercise is done in an equal or lesser time period. 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. As long as he continues to progress and get stronger. and so on. throughout his life. It does not hold back the more capable performer by restricting the number of repetitions he may do. As with aerobic training. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. 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. third. More frequent training. one can maintain them by training the major muscle groups properly one or two times a week. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. ideally. recovery period. a second. is required to reach and maintain peak fitness levels. The exercise period. The maintenance phase should be continued throughout his career and. . Instead. After an appropriate period of rest.This usually involves an increase in weight of about five percent. Maintenance Phase Once the athlete reaches a high level of fitness. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. This process continues indefinitely. If he stops making progress with one set of 8 to 12 repetitions per exercise. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. 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. the maintenance phase is used to maintain that level. The use of timed sets.
and vice versa.Timed sets can be applied to improving athlete's sit-up and push-up performance. those muscle groups worked by the sit-up or pushup event.5 minutes. This is done by lengthening the time period of any or all timed sets. 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. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. First. 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. by decreasing any rest period between timed sets. by increasing the number of timed sets performed. When . abdominal curls. do timed sets to improve push-up and sit-up performance. and so forth) can be done. This ensures continued gains and minimizes boredom. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. and so forth) and sit-ups (regular. As the athletes' levels of fitness improve. At the same time. the best procedure to follow when doing a resistance exercise is as follows. a training regimen which exercises all be developed and followed. here is a very time-efficient way of conducting push-up/sit-up improvement. when a athlete performs a workout geared to develop muscle endurance and strength. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. close-hand. perform a workout to strengthen all of the body's major muscles. For this reason. as a general rule. a muscle endurance or strength training workout should not be designed to work exclusively. In this way. Following this sequence ensures that all major muscles are worked. Below. To meet this goal. and to be assured that all emergencies can be met. Then. This having been said. Thus. wide-hand. the difficulty of the activity can be increased. Thus. abdominal twists. This is because the muscles worked by those two exercises will already be pre-exhausted. To add variety and increase the overall effectiveness of the activity. or give priority to. or by any combination of these. several of these will be given. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. feet-elevated. different types of push-ups (regular.
pay attention to how the athletes are responding. With this approach. an athlete may reach temporary muscle failure at any time before the set is over. athletes must set goals for themselves. major muscle groups. balanced workout. This applies when doing each timed set. he should immediately drop to his knees and continue doing modified push-ups on his knees. However. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. because of the nature of the situp. Thus. this program may overwork some 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. athletes can before doing the other. This program also includes exercises to strengthen the neck muscles. Major Muscle Groups In designing a workout it is important to know the major muscle groups. the times listed in the chart above may prove to be too long or too short for some athletes. as in any endeavor. For example. In the same way. If this happens. For example. graphic 3-6@@@@@@ . Finally. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. several timed sets of push-ups can be done followed by several sets of situps. or vice versa. When using timed sets for push-up and sit-up improvement. The beginning weight-training program will work most of the important. To ensure a good. During a timed set of push-ups. It has some duplication with respect to the lat pulldown.performing this type of workout. and biceps curl. for the more advanced lifter. and their primary action. rest intervals must be placed between timed sets. and make adjustments accordingly. for the beginner. It is a good program for beginners and for those whose time is limited. where they are located. The exercises should be done in the order presented.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups.
Exhale during the concentric (positive] phase of contraction. you'll want to increase this number over time to at least 30 minutes per day three times per week. Always use strict form. and return the weight to the starting position in a controlled manner during the eccentric phase. With strength training. • Work with a low amount of weight first. Otherwise you can have a training partner to help with spotting. Always breathe when lifting. Again. and inhale during the eccentric (negative) phase. the intensity of the workout. lunge. 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. This can cause serious injury. 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. then the smaller ones. • Change up the exercises that you do so that the process is easy and fun. Do not twist. • Consider working with a physical trainer. or with the correct equipment training alone is OK too. relaxed position (prestretched). and end the concentric phase in a fully contracted position. and more effectively. you should add in ten minutes per day three times per week at least. This helps to increase motivation. or arch the body.Here are some tips for exercising through strength training. This small investment of time and money will allow you to improve your overall muscle mass faster. lurch. You'll enjoy it and you'll see improvement in the tone of your body quickly. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Exercise the large muscle groups first. . Perform all exercises through their full range of motion. Begin from a fully extended. Accelerate the weight through the concentric phase of contraction. and safety.
Never increase the resistance used by more than 10 percent at a time. situps. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. the development of strength does not require expensive equipment. and single-leg squats are examples of exercises which use a person's body weight. As with all training. The weight of the bags can be varied depending on the amount of fill. to let the body recover and help prevent over training and injury. safety is a critical factor. Ensure that every training program is balanced. cool down. pushups. Whether the training uses expensive machines. They can improve an untrained athlete's level of strength. to progressively overload his muscles. three times a week. Exercise Programs When developing strength programs for people. For example. Sandbags may seem unusual but have some advantages. Pull-ups. Sandbag exercises are very effective in strength-training circuits. but not more than 96 hours. it is unreasonable to expect that all folks can use them on a regular basis. dips. follow triceps extensions with biceps curls. The availability of facilities may vary. but the rest of the body must also be trained. not just specific areas. Progress slowly. Train the whole body. and follow the principles of exercise previously outlined. athletes should warm up. All that is required is for the athlete. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. there are limits to the type of training that can be done. . or partners. Concentrating on weak areas is all right. Although many towns have excellent strength-training facilities. However.Allow at least 48 hours of recovery between workouts. Alternate pulling and pushing exercises. sandbags. the result is largely the same. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance.
It uses the force of gravity to oppose the force generated by muscles through contraction. weight training. Weight training develops both strength as well as the size of skeletal muscles. the more effective they should become in providing the proper resistance for each exercise. 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. More than one exercise per muscle group may be used. They must communicate with each other to ensure that neither too much nor too little resistance is applied. The speed of movement for PREs should always be slowand controlled. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. increased caloric intake. the negative part of each exercise should take at least as long to complete as the positive part. The longer the partners work together. This section will focus on weight training for body builders. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. the second half of each repetition as the exerciser returns to the starting position). It is achieved through muscle conditioning. Workouts are designed to focus on certain muscle categories. Weight training uses a variety of specialized equipment designed to target specific muscle . A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Following are descriptions and illustrations of several PREs. and rest. and foods are consumed with the intention to build the body's metabolism and increase mass.
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. size. Personally I have never used a personal trainer or even a training partner. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. First. Another form of weight training is resistance training. and weight moved to cause desired increases in strength. When your muscles are resisting a weight. While they are not exactly the same. Building up slowly allows muscles to develop appropriate strengths relative to each other. and weight depends upon the desires of the body builder. Different weights will give different types of resistance. If you want to undertake it yourself. The basic principles of weight training are pretty much the same as those of strength training. you should not just "jump right in". If you are a beginner at weight training. Most gyms offer the services of a personal trainer that comes with the membership fee. you risk muscle injury which could hinder your progress. If you don't use good form in weight training. You need to build up your strength and over-working your muscles can cause more harm than good. pulleys. we'll define some common exercises for clarification. Strength training focuses on increasing muscular strength and size. 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. the overall tone of that muscle will grow over time. EXERCISES . we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. sets. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. It involves a manipulation of the numbers of reps. Weight training is one type of strength training using weights as the primary force to build muscle mass. tempo. Some of your muscles might be naturally stronger than others. or shape. they are both similar to each other. endurance. Equipment used in weight training include barbells.groups and movements. dumbbells. These trainers can suggest specific workouts for you to begin with. Some people refer to weight training as strength training. The specific combination of reps. exercise types. sets. exercises.
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
they will have many specialty machines that will work specific parts of your body.Hold a barbell with hands a little closer together than shoulder width. The exercises listed above can be done either in a gym or in your home. military raise. shoulders military press. Employees at the gym can help you with proper use of the machines. If you are going to join a gym. dumbell press. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Return to the starting position. front dumbell raise Standing Military Press For this exercise. 2 dumbbells. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. let's look at a couple of sample workouts. you will use a barbell. seated or standing or with 2 dumbbells and your palms facing in. Stand with your legs about shoulder width apart and lift the barbell to your chest. This can also be done with straight bar. Lie on an incline bench and position your head at the top. Press bar overhead to arm's length. Now that you know what exercises to do. Keep your upper arms close to your head. . front barbell raise. Press the bar to arm's length over your head. side dumbell raise. 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.
Pull the bar straight up towards your chin. keeping it close to your body. Keep your body and wrists straight. Let the bar hang straight down in front of you.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. .
Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise . Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most.
Make sure you are lifting the dumbbells up rather than swinging them up. palms facing backward. Don't lean forward while doing this either or you risk injury to your back. Then slowly lower them back down to your side again. . lower the weight while simultaneously lifting the weight in your right hand. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. With a smooth. 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.Stand with a dumbbell in each hand. Hold a dumbbell in each hand with your palms turned toward your body. controlled motion. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Your feet should be about shoulder width apart. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side.
Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. The dumbbell should end up roughly parallel with your torso. . Concentrate on pulling your elbow back as far as it can go. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Your left arm should be locked at the elbow so it will support the weight of your upper body. Raise your shoulders up as far as you can go then slowly return to the starting position.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Reach down and pick up a dumbbell with your right hand. look straight ahead instead of at the floor so you can keep your back straight. Your back should be flat and almost parallel with the floor. Hold two dumbbells with your arms hanging at your sides. Droop your shoulders down as far as possible. Before starting. Switch arms after one set. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench.
Stiff Leg Barbell Place a barbell on your shoulders. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. 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. Keep your head up and your back completely straight. until your upper body is parallel to the floor. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Standing Calf Raises This can be done with a specific machine found in a gym. Firmly grip the bar with your hands almost twice your shoulder width apart. You can also use a wider stance to work the inner quads even more. . bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. not your neck. This can also be done holding a barbell. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. or adapted for use without the machine. Return slowly to the upper position. Once you reach the bottom position.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done with your knees slightly bent. press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Keep your back as straight as possible and your chin up. Bend at your waist with your legs locked. You can put your heels on a 1 inch block to further work the quads.
lowering your hips so your rear knee just clears the floor. Return to the starting position. Your foot should be far enough in front of you so that when you bend your right knee. and lean forward slightly at the waist. Grasp the barbell with both hands with a wider than shoulder width grip. Pause briefly in this position. your knee should be directly over your toe. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. 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. Lift your chest up and look straight ahead. If you have difficulty lowering yourself down this far. or alternate legs for each rep. At this point. Keep your back tight and your chest out throughout the entire exercise. the more difficult the exercise. Your shoulders should be directly over your front foot. leading with your head and chest. and straightening your leg. bend your knee (of your front leg). Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Stand up straight. raise yourself by pushing your hips slightly forward and up toward the ceiling.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Place a barbell behind your head at the base of your neck. Lunges Place a barbell on your upper back. Keeping your front foot flat on the floor. Keep your opposite foot flat on the floor and point your toes forward. Slowly bend your knees. your hips should be sitting back. then switch legs and repeat. Complete a full set. your thigh and lower leg form a right angle. lower yourself until the knee of your front leg is bent 90 degrees. Position your right leg forward in a long stride. and your chest should be directly over the middle of your thigh. Keep your head and neck in line with your torso so that you are looking forward. then slowly straighten your legs and raise your body back up to a standing position. Now. Reach one foot back and place your toe on the box. Mid Section .the higher the box. At this point. sit your hips back (like you are going to sit in a chair). your shoulders should be directly over front foot.
Begin to roll your shoulders off the floor. Place your hands lightly on either side of your head keeping your elbows in. controlled movement . Continue to push down as hard as you can with your lower back. and your lower back should remain on the floor. place them three to four inches apart and point your toes inward so they touch.Crunches Lie flat on your back with your feet flat on the ground. Your shoulders should come up off the floor only about four inches. Focus on slow.don't cheat yourself by using momentum! Workout Routines Bulk Up . Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. If you are resting your feet on a bench. or resting on a bench with your knees bent at a 90 degree angle.
Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. . A warm-up session prior to working out can not only help get your body ready for exercise. 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. repeated over and over on a weekly basis. Beginners. Again. It's a good thing for a bodybuilder to incur limited muscle damage. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. on the other hand.Upper Body For the following exercises. you learn to push your muscles harder and inflict more damage that takes longer to recover from. With any workout. two-steps-forward. you need to start out with some warm up exercises. If the word "damage" makes you flinch. The reason is simple: as you get more experienced. This is what bodybuilding is all about – a continuous cycle of one-step-back. don't worry. You can progressively increase the amount of weight you lift as you get stronger. Day 1 . it's important to start out slow and not push yourself beyond your limits. This plan is just a suggestion. but your mind will get prepared as well. As a beginner. This can be simple stretching as you get your body ready to work. 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. you can work out more frequently than more advanced body builders. get sore but bounce back quicker since the muscular damage isn't as severe. This can also be simple stretching exercises and deep breathing. begin with two sets of 10-12 reps each. 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. You can adapt it as needed to suit your workout goals.
• 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.Upper Body Increase your sets to 3 doing 10 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Lower Body and Abs Again. 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 . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) .
Back.• 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 . Keep in mind that you won't get results as quickly with a fewer day workout. but if you need to start out slowly. and Abs Do three sets of 12-15 reps each. consider starting out with a two or three day plan. Chest. Day 1 . Here is a sample three day workout.Rest If a four day workout plan is too much for you.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. . • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . it can still be effective.
This is to make sure that you have enough energy to make it through your entire workout. your body can take advantage of that extra blood flow and work the muscles more efficiently. there is increased blood flow to the muscles. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . Many people opt for a protein shake and a bowl of rice. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. . but you can choose whatever foods you want to get what you need. By doing this.Biceps.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .Legs and Shoulders Do three sets of 12-15 reps each. During training. When you consume protein and carbohydrates prior to a workout. Triceps. you should eat some protein and carbohydrates.
add a little weight and do the exercise again. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. flexibility. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. and flexibility. Circuits can also be designed to concentrate on sports skills. coordination. Circuits can promote fitness in a broad range of physical and motor fitness areas. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. not lift weights. Circuit training is a term associated with specific training routines. 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. muscular endurance. This is to get the blood flowing through the muscles. This could be a little time on a treadmill or walking. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. It describes calisthenic exercises for developing strength. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught. If you find that it's just a bit too easy. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. Be sure and rest between sets to allow your body to adjust and recover. endurance. Usually that's around a minute or two. try more weight. and speed. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits.It's a good idea to keep track of your workouts and how many sets and reps you are doing. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. athletes' . It's also a good idea to do your first set with very little weight. be sure to take note of how long it took you to get to that point. strength. The goal is to add weight until it's difficult to complete 8-12 reps. On the second set. you want to build your body. These include cardio endurance. Remember.
Keep the time for completion the same. . number of stations. The time is monitored with a stopwatch. and any number of athletes can exercise for various lengths of time. and athletes rotate through the stations on command. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. In addition. At the same time. 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. doing a fixed number of repetitions at each station. number of times the circuit is completed. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . and no signal is given to move from one station to the next. . and sequence of stations. Fixed Circuit In a fixed circuit. a specific length of time is set for each station. These are discussed below. the free circuit requires little supervision. number of athletes. These include the time. circuits can be organized to exercise all the fitness components in a short period of time.Increase the time per station along with the number of repetitions. . Aside from this. there is no set time for staying at each station. Each has distinct advantages.common tasks. the quality and number of the repetitions done should be monitored. number of stations. but increase the number of repetitions. number of time. athletes work at their own pace. or any combination of these. Almost any area can be used. Free Circuit In a free circuit.Increase the number of times athletes go through the circuit. Progress is measured by the time needed to complete a circuit.
Difficult exercises can be alternated with less difficult ones. developing lower-body strength) needs as few as six to eight stations. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. the athletesm should be divided into 10 groups of four each. It is vital in a free circuit that no athlete stand around waiting for equipment. A circuit geared for a limited objective (for example. slowdowns. As athletes become better conditioned. Another option is to have four rotations of the circuit. For example. Each station must then be equipped to handle four athletes. and taking 15 seconds to move between stations. Number of Times a Circuit is Completed To achieve the desired training effect. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. exercising for 30 seconds at each station. circuits to develop both strength and cr fitness may have as many as 20 stations. Consider also the time it takes to move from one station to the next. . When a fixed circuit is run. The exercise time at each station may be reduced to 20 seconds the second and third time through. On the other hand. Number of athletes If there are 10 stations and 40 athletes to be trained. athletes may run through the circuit three times. athletes may have to repeat the same circuit several times. and poor results. in this instance a rope jumping station must have at least four jump ropes. exercise periods may be increased to 30 seconds or longer for all three rotations. After the warm-up. a circuit may have ten stations. The whole workout takes less than 45 minutes including warm-up and cool-down. For example. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. the time at each station should always be the same to avoid confusion and help maintain control. Further.Time One of the first things to consider is how long it should take to complete the circuit. respectively. Having enough equipment reduces bottlenecks.
conditioning drills. but it may have as many as 20. He can choose from the exercises. For example. while muscular endurance work may be secondary.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. in a circuit for strength training. and guerrilla drills described in this section. On the other hand. Arrange the Stations A circuit usually has 8 to 12 stations. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. exercisers may follow . One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). After deciding how many stations to include. the same muscle group should not be exercised at consecutive stations. For example. calisthenics. grass drills. 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. the designer must decide how to arrange them. However. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. The six steps below cover the most important pects of circuit development. in a strength training circuit. he should not limit the circuit to only these activities. improving cardiorespiratory endurance may be the top priority. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. Imagination and fun are important elements in developing circuits that hold the interest of athletes. For example.
The necessary equipment is placed at each station.the pushing motion of a bench press with the pulling motion of the seated row. The choice of exercises for circuit training depends on the objectives of the circuit. Outdoors. the number of stations. In the gymnasium. each muscle has a chance to recover before it is used in another exercise. they may run laps or run between spread-out stations if space is available. If the designer wants to include running or jogging a certain distance between stations. instructions for the stations are written on the signs. athletes can alternate hard exercises with easier ones. athletes may run five laps or for 20 to 40 seconds between stations. he may do this in several ways. However. By not exercising the same muscle group twice in a row. In some cases. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. #########show exercises . and all other useful information. The sketch should include the activity and length of time at each station. If some exercises are harder than others. Select the Training Sites Circuits may be conducted outdoors or indoors. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. The choice of exercises depends on the objectives of the circuit. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. Another approach might be to alternate between upper and lower body exercises. spreading the stations too far apart may cause problems with control and supervision. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area.
flexibility. and directions are provided below with respect to the actions and cadence. squat bender. Poorly-coordinated athletes. . flutter kicks are an excellent way to condition the hip flexor muscles.Calisthenics Calisthenics can be used to help develop coordination. and strength. for the average athlete who is of sound body. Nonetheless. following the directions written below will produce satisfactory results with a minimum risk of injury. such as trainees. flexibility. sit-up. When doing exercises at a moderate cadence. 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. some people. and strength. On the other hand. some of the calisthenics listed below may be done in cadence. for the average athlete. and side-straddle hop can best be used in the warm-up and cooldown periods. SAFETY FACTORS While injury is always possible in any vigorous physical activity. These calisthenics are noted. and chin-up/pull-up. For example. However. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Although calisthenics have some value when included in a cardio circuit or when exercising to music. Calisthenics can be used to exercise most of the major muscle groups of the body. lunger. Use good judgment before performing these exercises. cardio and muscular endurance. calisthenics such as the bend and reach. Exercises such as the push-up. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. will derive the greatest benefit from many of these exercises. may find certain exercises less safe than others. use 80 counts per minute. Also. the possibility of straining the lower back increases. however. a conditioned athlete may use multiple sets of flutter' kicks with good results. Finally. They can help develop coordination. Few exercises are inherently unsafe. without support. However. With a slow cadence. with the lower back properly supported. use 50 counts per minute unless otherwise directed. shouId not do the advanced exercises highly fit athletes can do. Cardio Vascular and muscular encurance. on the other hand. knee bender. parallel bar dip. because of predisposing conditions or injuries. athletes with low fitness levels.
Therefore. if athletes are working the same muscle groups and/or fitness components. Also. Programs that try to do too much too soon invite problems. If this type of action is performed. For example.The key to doing calisthenic exercises safely is to use common sense.resisted exercises followed by a slow run. The best technique is to train alternate muscle groups and/or fitness components on different days. athletes can benefit from doing partner. a certain level of muscular strength is needed to do them safely. and crab-walk exercises. if the Monday-Wednesday. The day after a "hard" training day. at the same time. Progression and Recovery Other important principles for avoiding injury are progression and recovery. develops all the fitness components. horizontal ladder. it minimizes injuries caused by overuse. To ensure balance and regularity in the program. athletes can do running at THR with some light calisthenics and stretching. Such a program has variety.Friday (M-W-F) training objective is cardio vascular fitness. athletes should progressively train to build up to these exercises. However. Some athletes complain of shoulder problems resulting from rope climbing. they should work them at a reduced intensity to minimize stress and permit recovery. This is especially true if someone has had a previous injury to the back. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. wheelbarrow. and follows the seven principles of exercise while. progressive manner. The following are key points for ensuring safety during stretching and calisthenic exercises: . the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. ballistic (that is. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. should be used. Using such exercises for unconditioned athletes increases the risk of injury and accident. slow stretching exercises. not conditioning drills done to cadence. These exercises are beneficial when the athlete is fit and he does them in a regular.
You can even start doing these things at home. ballistic (bouncy or jerky) stretching movements. if done. Use static (slow and sustained) stretching for warming up. head out for a walk with your spouse for a few minutes. Start by working in exercise through aerobics and strength training into your day. • Do it with a pattern. ride the bike.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. . During your favorite show. This is a great way to get in some quality time away from the television. you need to give it the physical movement that it needs. You get the exercise you need without missing your television program and time will fly by. which will make the process easier and even more enjoyable.Stretch slowly and without pain and unnatural stress to a joint. consider these easy and fun ways to get in the exercise that you need. take them with you. use only slow. cooling down. use a stationary bike. If you can't leave the kids. However.. • If you can't leave the television. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. CALISTHENIC EXERCISES The following are some common calisthenic exercises. too. To make it even better. Visit your local recreational center or community center. This means feeding it the right regimen of movements.A combination of spinal rotation and bending should generally be avoided. Your Overall Body Fitness Plan To improve the physical fitness of your body. . controlled movements with little or no extra weight. .
to loss of flexibility. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. but it should cause some discomfort because the muscles are being stretched beyond their normal length. loading. It will make all of the difference in how effective it is for you. It involves the ability to move a part of the body through the full range of motion allowed by normal. . Your overall body fitness means exercise and movement. comparing one person's flexibility with another's should not be done.• Do sports and other physical activities that you enjoy. Because people differ somewhat anatomically. However. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. When you begin to add these into your day. Developing and maintaining it are important parts of a fitness program. running. These areas are commonly susceptible to injury due. and physical work with greater efficiency and less risk of injury. For many it's a great stress relief and it can be a lot of fun. Stretching should not be painful. in part. martial arts. you'll probably find every excuse not to do them. disease-free joints. you will come to enjoy exercising. Flexibility is the range of movement of a joint or series of joints and their associated muscles. A simple toe-touch test can be used. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. 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. No one test can measure total-body flexibility. People with poor flexibility who try to stretch as far as others may injure themselves. climbing. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. Swimming. Yet. Make it your goal to actually put together a workout that you enjoy. Good flexibility can help an athlete accomplish such physical tasks as lifting. tests can be used to assess flexibility in the hamstring and low-back areas.
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. Stretching Techniques Using good stretching techniques can improve flexibility. for best results. The athlete should feel slight discomfort. . Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. proprioceptive neuromuscular facilitation (PNF). The longer a stretch is held. requiring a long slow recovery process. These are described here and shown later in this section. the myotatic reflex causes it to tighten and attempt to shorten. Although an important safety feature. You may weaken the muscle. passive. When pain results from stretching. stretching must be slow and deliberate. and ballistic. He should hold each stretch for ten seconds or longer. our muscles would be allowed to overextend and tear. The reflex opposes changes in muscle length. but no pain. and it prevents strains and tears. When a muscle lengthens beyond a certain point. This lets the lengthened muscles adjust to the stretch without causing injury. Static stretching should not be painful. Without it. it can be an obstacle to athletic development. the easier it is for the muscle to adapt to that length. This is the tension you feel during stretching exercises. If you overstretch you can injure the muscle and end up decreasing your flexibility. especially during a sudden or extreme change.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). This lengthens the muscles without causing a reflex contraction in the stretched muscles. The athlete assumes each stretching position slowly until he feels tension or tightness. To counter the reflex. not days. There are four commonly recognized categories of stretching techniques: static. Set your stretching goals over a period of weeks or months. Every muscle is subject to the myotatic reflex. It is a safe and effective method for improving flexibility.
such as a towel. and with proper form to avoid injury. 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.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. or dynamic. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. • Complete a large muscle warm-up such as brisk walking. bike riding. . PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. to help him stretch. This produces a safe stretch through a range of motion he could not achieve without help. Other key points include: • Consult your doctor before starting any exercise program. BALLISTIC STRETCHING Ballistic. Although this method may improve flexibility. Individuals and units should not use ballistic stretching. including one increasing your flexibility. Stretch gradually. This is especially important if you've suffered a previous injury that may be affected by flexibility training. • Devote several minutes to stretching three to five days a week. Gently stretch to a point of tension and hold. Bouncing causes the muscles to tighten and increases the risk of injury. • Don't bounce or jerk when you stretch. Safety Guidelines Stretching is only beneficial if done properly. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. for five to ten minutes before stretching to warm up the body. jumping jacks etc. pole. or rubber tubing. it often forces a muscle to stretch too far and may result in an injury. and as part of a warm up for any athletic activity.
circulation. The following FITT factors apply when developing a flexibility program. • Don't overstretch. A mild sensation of pulling should be felt in the target area. • Hold each stretch with a feeling of lengthening the targeted muscles. and increases the temperature of the active muscles. it took years to get tight. then stretch further and hold that new position for 20-30 seconds. blood pressure. Remember. • You should never feel pain in your joints during stretching exercises. If you do. as well as passive stretching and/or PNF stretching. Do them during the cooldown to help maintain flexibility. . . Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. start slow & don't over do it. • If you're a beginner. Athletes should do these for five to seven minutes before vigorous exercise . Be patient. • Hold the furthest point of any stretch for a few seconds. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. allow some time to see results.Slow joggin-in-place or walking for one to two minutes. Frequency: Do flexibility exercises daily. stop immediately and consult your health care provider. assumed slowly and gradually. A recommended sequence of warmup activities follows. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility .• Don't hold your breath. Type: Use static stretches. FITT Factors You should include stretching exercises in all of your workouts. not pain. This causes a gradual increase in the heart rate. Stop if you feel any pain. breathe normally and deeply with a feeling of relaxing the body.
one should walk for one to two minutes. and stretching exercises should be a major part of both. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. .. Hold each stretch position for 10 to 15 seconds. After running. For example. It also increases the joint's range of motion and positively affects the speed of muscular contraction. thus helping reduce the risk of injury.Calisthenic exerciese. and do not bounce or bob. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. This helps prepare the neuromuscular pathways. static stretching of the muscles to be used during the upcoming activity. Work each major joint for 5 to 10 seconds. . . The following information explains the importance of cooling down and how to do it correctly.Do not stop suddenly after vigorous exercise. as this can be very dangerous. knee/ankle rotations) to gradually increase the joint's range of motion. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. The warm-up increases the flow of blood to the muscles and tendons. arm circles.Slow joint rotation exercises (for example.Slowly mimic the activities to be performed. lift a lighter weight to warm-up before lifting a heavier one. for example.Slow. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. as described in another section. thereby reducing blood flow to the heart and brain. . . to increase the intensity level before the activity or conditioning period. Stopping exercise suddenly can cause blood to pool in the muscles.
Such programs include sensible diet and exercise regimens. Use partner-assisted or PNF techniques. ligments. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement.. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Rotation Exercises Rotation exercises are used to gently stretch the tendons. You may also work on it at home. This may provide better movement and less friction in the joint. There are also height to weight and circumference ratio's but these are the least accurate. The following exercises should be performed slowly.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Athletes who are overweight should follow a fat loss program. . Stretching is one form of exercise that takes very little time relative to the benefits gained. However. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. The muscles are warm from activity and can possibly be overstretched to the point of injury.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. if possible. Be careful not to overstretch. A more accurate way to determine body composition is by hydrostatic or underwater weighing. this method is very time-consuming and expensive and usually done only at hospitals and universities. .
Losing one to two pounds a week is a realistic goal. not a temporary thing but a permanent thing. it's time to starting making some changes to your lifestyle. What you need to accomplish through a diet is to train your body to eat healthily. you can do it with lots of favors that you AND your children will enjoy. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. open. No single food choice is necessarily a bad choice. 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. If you don't fall into the well-muscled category. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. If you exceed the weight listed for your height. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. But. and height.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. limiting or boring. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. However. Too many bad choices over time can accumulate into a poor diet. And. too. Although that sounds even worse. Think of your diet as being free. chips. You can do it even when you are in too much of a rush and don't have time. here. This exercise program meets the requirement to be physically active everyday. only a small percentage of their total body mass may be fat. Poor choices like a lunch of soda. full of taste and adventure. gender. you may not necessary be over fat. Yet. . Take a look at the weight allowed for your height as shown in Table 1. with all of the comfort that you want and need. We aren't talking about a diet that you will go on to lose weight and then come off of later. which is best accomplished by a combination of eating less and exercising more. troublesome. You need a diet that is actually a way of eating. dieting is something that is simple to do healthily even if you can't live without certain foods. People always want to know if a particular food is good or bad for them. Don't think about a diet that's taxing. we aren't talking about a diet to lose weight. You Are What You Eat.
If you don't give it quality food. If you consume the wrong foods all of the time.What's Healthy? The foods that you need play a significant role on your health. • Fruits are sweet so they can solve the sweet tooth. • Whole grains are also an important product of a healthy diet. • Without nutrition. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. 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. They don't cause you to gain weight like others. They provide antioxidants to a high level that helps to heal your body. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. But. and sugars that can cause you health issues. . In our machine look at the way that food works. • You are more prone to limitations physically as well as mentally. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. • Your body does not heal as quickly from injury. healthy food is just as important. In the way of your body. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. Unlike "white" foods. your body can become ill faster and with greater intensity. improve your physical fitness from the inside to the out. the food that you consume is the fuel that your machine needs. it won't perform the right way. • Your blood pressure rises. 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. whole grains give you so much more health. your heart rate increases to unhealthy levels. fats. All sorts of problems arise from not eating a healthy diet of food. and they are very low in calories meaning you can eat more. your body will not be able to perform as well as if you gave it the highest quality foods.
you need to reduce this amount to at 1500 to 1600 calories per day. • Meats are important parts of the diet. Those that do not get enough fluids end up having a body that retains water rather than having less. If you are dieting and need to lose weight. 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. causing you to keep in all that you can. The good news is that you don't often need a lot of work to make them happen.• Water intake is also important. You need protein but you shouldn't want to get it from fatty meats. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. improving these five areas is all you need to do. 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. 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. Consuming enough water means that you'll system is hydrated. What do you eat for breakfast. take note of how a normal day or week goes for you. If you don't do anything else. you need to take into consideration the location that you are right now. if you need to lose weight. you're eating less and that you aren't getting as many calories from other liquids. Your doctor may have additional or different recommendations for your health. In addition. Spend one or two days recording the foods that you eat in an average day on a piece of paper. too. All foods and drinks should be noted! . The average person should consume about 1800 to 2000 calories per day. too. Where Are You Now? When it comes to improving your diet fitness. The body goes into dehydration mode. Dieting To Lose Weight Finally. He or she may recommend a diet that is different for your specific health issues. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat.
If you love your mashed potatoes loaded with gravy. sugars and calories in general. For example. Next. 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. though. 4. 3. there are several key things for you to address. If you need apple pie to feel safe. find out why it is that you can't give them up. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . you can find ways to get much of the same taste without a lot of the calories. For example. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. 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. Don't worry. are you connected with that big slice of apple pie because it was your favorite growing up. sour cream and butter just because you love the taste. Figure out how many calories you are consuming in an average day. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. Look at your list of foods and see how many of them are high in transaturated fats. you need to address this emotional problem. that's a different story.2. Being honest with yourself is important. For most people this is as simple as tracking what they eat over the period of a few days to a week. anxious. you may have an emotional attachment to the foods. they aren't all bad! First. If you just love the taste. How often did you eat without actually being hungry but being instead bored. determine if there is a better way for you to get the foods that you like. 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.
One limit to this is when the food itself is detrimental to your health condition. if you give it a try you may find that you like these foods better than you do the high fat. 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. This section of our book is long for a reason. There are certain times in life that foods become prime suspects to leading to health risks. How Can You Improve? Okay. and therefore you can improve your health overall. now you need to consider how you will make changes that you can actually live with. The awful. If you can not commit to making changes here. If you are a diabetic. . high cholesterol foods that you currently are eating. 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. Food isn't worth the risk of your life. You should know what types of foods you can not eat. If you don't know you should talk to your doctor about this. your diet fitness can threaten your life through disease and even early death. That's exactly what you need to strive for here. But. here is comes. remember moderation is the key factor in real diet fitness health. For example. 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. Don't fret about the foods you love.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. Limiting 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. We've already talked about what foods you need to eat for a healthy diet. 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. 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. Here are several key areas to make changes and exactly how you should make them. Yet.
Yes. in moderation can improve your health. For example. Antioxidants can help to transform your health. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. And. 2. . They can help to unclog your heart's arteries from cholesterol. replacing the vegetable oil in your diet with olive oil. Consume more fish. For this. richer and brighter the color is. A good way to know if they are in the foods that you are eating is to look at the color of the food. Reducing the amount of sodium that you take in is also a key factor in improving health. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. the more antioxidants are in it. You should try to consume at least 2 to 3 servings of fish per week. 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. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements.Heart Health Improving your heart's health is essential. you are in a hurry and who has time to chop up vegetables? Well. Garlic is a great antioxidant for your heart too. 1. eat lean cuts of meat. there are reasons why an investment in a bit more time here can literally save your life. 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. there are various foods that can help you to improve your hearts health. The darker. In addition. Instead of using a lot of salt. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. they help to remove toxins from your body which means a reduction in risks of cancer. try other flavor additions to your dishes. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Or take a supplement of fish oil.
Some of these preservatives can clog up your heart. butter or creams. salts. 3. Try to look for ways to improve your current recipes through replacing butters. 6. is to visit your grocery store and walk around the outside aisles only as much as possible. Replace white rice and pasta with whole grain. Meats. Replace white bread with whole grain bread. eggs and other fresh products usually line the walls of the building. Visit the website of the American Heart Association to get heart healthy recipes. It adds weight to your body and it causes all types of health risks later in life. No food in one sitting should be a larger quantity than the size of your palm. The trick you should follow. can lead to increased health risks for cancer and they put the pounds on. Eat more fish. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Eat more fruits and vegetables. or products that are placed in foods to keep them fresh and looking good. 5. You won't notice the taste difference. chicken and pork over beef. Reduce portion sizes. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Remember. To help you to not feel hungry. eat a bit slower. 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. Learn to read labels so that they tell you what's in the foods you eat. unhealthy foods with foods that are better for you. Reduce the amount of fat. milks. 4. no frozen entrees. but replace at least part of it with ground turkey or pork. and sugars in the foods that you eat. One good switch is with ground meats. Avoid the aisles and you'll improve your health overall. we'll make it simpler for you.Many foods that are pre-made contain high amounts of preservatives. Remove soda from your diet. Look at your grains. 2. . The produce section is your friend filled with riches. Start looking for leaner cuts of meat. No boxed dinners. meats that are high in saturated fat are clogging your heart. Don't reach for beef. then. This single movement alone will improve your health considerably. Look at labels. cholesterol. Add one new recipe to your diet each week.
When your muscles are filled with glycogen. One of the most important would be carbohydrates. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. then you need to consider a calorie reduction. Glucose also provides energy for your brain and making blood in your body. Glucose can be made from protein. your body will start breaking down muscle tissue for glucose. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. 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. you'll need a lot of different nutrients. To have enough energy to perform your workout. If you're not eating enough carbohydrates. Food is a requirement to living and a healthy diet is an essential part of living a long life. Glycogen is the principal form of energy that is stored in muscles. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. But food is very important in a body building program. While you may love food. Food supplies us with calories. Carbs Carbohydrates are the body's main source of glucose. Glucose is a simple carb that is stored in your muscles and liver as glycogen. convenience or habit. they both look and feel full. the foods you eat can make a huge difference in the effectiveness of your program. . Dropping just a small amount of weight means that you need to eat less and do more physically. but that requires the breakdown of body protein from muscle. while making changes at first is a challenge. Don't make sacrifices here for speed. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy.If you need to lose weight. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Remember. Calories are tiny bits of energy that your body uses to perform work.
are digested quickly and easily. Honey. Slow burning carbs promote consistent blood sugar levels which help to offset fatigue while promoting the release of insulin which is the body's principal anabolic hormone. Beans and oatmeal are two excellent sources of fiber. That number will be the amount of grams that should be consumed daily. The resulting insulin spike is a double edged sword. If you eat too many carbs in one sitting. sugar and refined foods such as white bread and white rice . state. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. For men. Women multiply their body weight by two to get their carb gram intake.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. potatoes. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. the amount of carbs that should be taken in by multiplying their body weight by three. oatmeal. it is also the best time to load up on carbs. Focus on unprocessed complex carbs like sweet potatoes. Blood sugar and muscle glycogen levels are low from your overnight fast. . or muscle building. After training. For example. Eat about 25% of your daily carbs at this meal. Eat some simple carbs after your workout and eat more of them. If you have not been working out. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. the intake of simple carbs can stimulate fat storage. it can prevent muscle catabolism while promoting anabolism. A high carb intake at your post training meal will have less chance of being stored as fat. Your body must replenish these levels before stimulating the fat storing machinery in the body. and besides your postworkout meal. and aiding in muscle glycogen formation and growth.typical simple carbs . you must consume enough fiber in your diet. whole grain breads. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Along with carbs. Breakfast is definitely the most important meal of the day. Divide your carb meals into six servings throughout the day. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. however. and brown rice.
and protein is retained in tissue as new muscle is added. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. If you are needing to lose some fat along with building your muscles. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. or have a fever. you will want to rotate your carb intake. then the standard 600g for the next two days. This puts your body in what is called a catabolic state. your body will store them as fat and increase weight gain instead of muscle mass. then 50% more (900g) for the next two days. nitrogen balance is an important concept to keep in mind when talking about proteins. If you eat carbs late in the day. Protein Another important nutrient every body builder needs is plenty of protein. That is made possible because proteins are the basis for body structures.As your day wears on. On the other hand. If you lose more nitrogen than you consume. if you consume more than you lose. This is not good because the opposite is now happening. if your protein output exceeds intake you would have a negative nitrogen balance. repairing. so your body won't need as much. Your body is degrading muscle and other body proteins. Amino acids are the building blocks of protein. You usually see this in people who are starving. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). Watch out. your body will break down muscle tissue to get it. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). you will be in an anabolic. state. injured. and then increases insulin levels (ensuring no loss of muscle) on the final two days. Your energy requirements will also decrease at this time. or muscle building. Protein intake exceeds output. Obviously. Glucose molecules make up carbohydrates just like amino acids make up proteins. Eat 50% fewer carbs (300g) for two days. try varying the volume of intake. . your carb intake should decrease. this is something that you want. The total carb intake is the same. and replacing tissues. burned. For example. Protein is involved in growing. For body builders.
you need to focus on the complete sources rather than those that are incomplete. Be aware of the amount of protein you are eating and make them work for you instead of against you. you'll still need some fats in your diet. Many diets have you cutting back on fat and carbohydrate intake. The key to fat intake is to stay away from bad fats and only eat the good fat. even when you are building the perfect body. your body won't grow when it is in a catabolic state. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. . catabolic means muscle loss. cooked 5 oz. While there are proteins in other foods. 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. milk 2 T. fish. Fats are the main source of energy in the body. Because of the chemical composition of saturated fat. In body building contexts. concentrate on the complete sources of protein like meat. Fats Yes. therefore. would need to eat 200 grams of protein every day to put the body in an anabolic state. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. your body cannot break it down very well. your protein intake should increase to 1 1/2 times your bodyweight. To compensate. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. you'll need to eat more protein to counteract this effect. These are the fats that contribute to heart disease and high cholesterol. Fat combines with glucose for energy in order to spare the breakdown of protein.An anabolic state is when your body has a positive nitrogen balance. The general rule is to consume daily the same amount of grams in protein as your body weight. A 200 pound body builder. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. steak. but if you want to get ripped with your body building program. protein can do what it is supposed to do . That way. Ultimately. cooked broccoli 1 c. When calculating the amount of protein you are eating.build muscle. you'll need the amino acids in protein to work in your body. and eggs. Saturated fat is bad. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. If you are dieting while body building.
Fats are actually an important part of any diet. So basically. maintain healthy hair and skin as well as providing a sense of fullness after meals. They play an important role in protecting the body's vital organs. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. as well as egg yolks. They can reduce inflammation. They are also more readily stored as body fat. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. joint pain. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. Fats keep the body insulated. so they should be limited. . 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.Saturated fats are commonly found in animal products such as meat. Omega 3 Fatty Acids can actually help combat conditions such as depression. fat. and even Type 2 diabetes. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. whole milk dairy products like milk and cheese. and diabetes. 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. Unsaturated fats are in liquid form as in oils. well. Because they reduce inflammation in the body. At room temperature. saturated fats are hard and solid. fatigue. This type of fat is often used in commercially processed food because they are preserved longer. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. Elevated levels of LDL can clog arteries and cause heart disease. Trans fats cause an over activity in the immune system and are linked to stroke. help prevent cancer growth. seafood. Unsaturated fats are easier for your body to break down. These fats are found naturally in foods like nuts and avocados. These fats are most often found in fish and can have some significant health advantages. Trans fats should also be avoided. heart disease. You should truly strive to eliminate all trans fats from your diet.
Not only that. Many people like a drink or two or even three to help them unwind and relax. it dehydrates your muscle cells. Having higher levels of testosterone can help with your workouts by making you more aggressive. As many know. In fact. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. iron and potassium. but drinking actually lowers protein synthesis by twenty percent. phosphorus. It has no nutritional value but it does contain high caloric content. Alcohol consumption also hurts muscle growth. About a 1/2 cup is a good amount. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. it becomes much harder to build muscle. magnesium. it slows down your metabolism hindering your body's ability to process foods. . 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. you will want to pay close attention to the foods you are feeding your body. But when you are a body builder. Alcohol contains nothing but empty calories. hydrated and even over hydrated muscles allows for a much higher anabolic environment. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Not only will having a hangover lower your workout intensity. you must be careful not to overdo on the fats. so when those levels are down. There are several reasons why it does this. That includes alcohol as well. you will not be as intense in your lifting and weight training. Because your cells aren't holding as much water.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. • Use olive oil in salad dressings and when cooking • When baking. For one. alcohol can have a detrimental effect on your progress. relaxation and growth including calcium. instead of topping with chocolate or candies. 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.
begins hoarding it. Without enough water. it can be especially important. as it helps remove excess nitrogen. your skin starts looking soft and puffy. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. the kidneys can't function properly. but for body builders. Use artificial sweeteners instead. you won't be doing yourself any good. thinking there's a shortage. In other words. so you're not getting the hydration you need. The caffeine can increase fluid loss. • No regular soda! Diet is better for you anyway and doesn't contain sugar . creating an anabolic environment needed for muscle growth. but if your diet stinks. coffee. some of the load is transferred to the liver. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Soda. If the liver is doing some of the kidneys' work. you'll need much more. If you're eating big to gain weight. You can workout with the intensity of a professional. water can actually reduce feelings of hunger. A good diet is essential to an effective body building program. Contrary to popular belief. if you're training hard. then you need even more water to help your kidneys do their work. If you're going to be using supplements in your body building program. When this happens. drinking water can actually help you shed excess water weight. then you need a basic mega-vitamin. urea (a toxic substance). Supplements like creatine work in part because it pulls water in muscle cells. and tea don't count either. The liver metabolizes stored fat for energy. Many vitamins are water soluble. Water is good for you anyway. Water is especially important when following a "high protein" diet. you need plenty of water.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. it burns less fat. and ketones. and you should. the body. In addition. and water unlocks the power of those vitamins. water can help them work. Water flushes out toxins and other metabolic waste products from the body. This water is stored in extra cellular spaces. For this to work properly. When water is in short supply. Plus. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. Water is part of every single metabolic process that the body undertakes. For body builders.
• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit
1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6
8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt
Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for
Put a dollop of the mixture into each chicken breast. Serve plain or over brown rice. stir together mustard and garlic. cover and cook on low for 45 minutes. Arrange fish and zucchini in a single layer in a large pan. Serve. minced or pressed 2 tbsp.15 minutes. In a separate bowl. Serve over your favorite type of noodle. Top on whole wheat pasta or brown rice if desired. Add the chopped onion and mushrooms. Bake at 350 degrees for 30-35 minutes. Turn fish over. Sprinkle with paprika and capers. Pour the spaghetti sauce in. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. low-calorie Dijon mustard 1 clove garlic. Uncover and cook an additional 15 minutes. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. slice in half and flattened Combine the onion. skinless chicken breasts. garlic & oregano Arrange fish filets in a single layer in skillet. . Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. 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. and cheese mixture in a bowl. egg. Serve. stirring occasionally. spinach. Put the all spice. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. spread with mustard/garlic mixture. thawed and dried 1 egg lightly beaten 8 oz. drained capers Paprika to taste Rinse fish and pat dry. Drizzle with lemon juice. Ground Turkey Breast Sauce 1 lb. Can diced tomatoes w/ basil. Cover with tomatoes and liquid. Fish filets One 14 oz. Cover and cook over medium heat for 10-20 minutes. Add browned chicken. low fat ricotta cheese Salt & pepper to taste 4 boneless. or until the fish easily flakes with a fork. frozen spinach. Broil on top rack for 5 minutes. Tie the chicken breasts together with butchers twine. Pan Broiled Fish 1 lb. or put toothpicks through them. salt and pepper in. Optional: Garnish with lemon slices.
combine rice. low fat mayonnaise 1 tbsp. 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. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. barbeque sauce In large bowl or Tupperware. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Add cheese if you like and let it melt after turning the burner off. Eat plain or on a bed of pasta. Add tuna and sprinkle with seasoning. You can eat this on some whole-wheat bread.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. mustard. Add tuna with an amount of Worcestershire Sauce that you like. Add barbeque sauce and stir together until well-coated. or over some brown rice. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. and tuna. plain. Microwave for approximately 1 minute when ready to serve. Add mayo. or just use more egg whites. Chop egg whites and add to medium bowl. Chicken. Cook tuna to desired doneness. beans. black pepper. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. combine all ingredients and stir until well-mixed. This is also good cold. Cook to desired texture. and chicken. Top with lettuce or spinach leaves and second slice of bread. Fiery Chicken Deluxe .1 cup cooked brown rice 1/4 can red beans 2 tbsp. Mix well and spread over bread. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein.
Let it marinate for 25 minutes. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Heat wine in a medium skillet over medium heat. or bake them for 25 minutes at 375 degrees. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Add garlic and sauté 1 minute. Makes 2-3 servings Garlic Roasted Vegetables . Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Add parsley and lemon juice. and put the green beans in for 2 .8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Place one slice of turkey bacon on each slice of chicken breast.10 hours (the longer. Pre-heat. You can grill rolls than for seven minutes on the electric grill at 375 degrees. then let it sit in the refrigerator for 3 . Cover and cook 1 minute. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Cut chicken into two to four thin slices. the juicier it will be) This works best with a Foreman-style grill. salt with chicken in a container and really roll the chicken breast around in the mix. Once the roll is ready. minced 1 tsp. depending on how thick you would like your roll to be. rinsed and patted dry. Give the asparagus a quick wash. Place one asparagus stick on the top and start rolling it. Snap off tough ends of asparagus and remove scales with vegetable peeler. add the salt and pepper.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. cayenne pepper. 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. Dried parsley Juice of 1/2 lemon 1 lb. 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. Put chicken slices in the container. mustard and honey. Fresh bay scallops.
Place a piece of fish on each square of foil. fruit bits. Makes two servings Fish in Foil 1/2 lb. Sprinkle each with wine. Combine all the vegetables in roasting pan. Repeat until mixture is used up. Great with meat. Spread a little chicken mixture on lettuce leaf and roll up tightly. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. chicken and fish. halibut. and place in mixing bowl. dried rosemary. broken into cloves and peeled 1 tbsp. dried thyme. olive oil In the Oven: Preheat oven to 400 F. fresh 4 tbsp. celery. and carrot. fresh. chopped 1 green onion. Fold foil edges together. sunflower seeds 2 tbsp. and pepper. skinless chicken. drizzle with oil and stir to coat. herbs. drizzle with olive oil and stir to coat. cooked 2 tbsp. Top each piece of fish with tomato. 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. Roast for about 1 hour 20 minutes or until tender. Workout Energy Salad . Combine all the vegetables into a tinfoil bag. Drink. Cut two 12 in. julienne 1 cup dry white wine 1 tsp. sealing with a pleat.6 carrots. On the Grill: Turn barbeque to medium. chopped 1 tbsp. Salt and pepper to taste. and yogurt. Salt and pepper to taste. or 3 tbsp. chopped 4 small zucchini. julienne 1 carrot. peeled and cut into 6-8 wedges 1 large garlic bulb. peeled and halved 2 medium onions. peeled and quartered 6 shallots. peeled and quartered 6 parsnips. green onion. boneless. dried fruit bits 1/8 cup celery. Serve immediately. or 3 tbsp. zucchini. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. Chicken Salad Roll-ups 1 lb. square pieces of foil. or wrap roll-ups in plastic wrap for later use. cut in two pieces 1 tomato. Combine with sunflower seeds. Bake for 15 minutes. Roast for about 30 minutes or until tender.
carrots. combine lettuce. broccoli. mushrooms. cooked and chopped 1 cup green beans. green beans. avocado. Weight control . sliced 1/2 cup mushrooms. mustard. Arrange salad on a bed of lettuce leaves. 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. You don't necessarily have to be dieting. sliced Fresh parsley In large salad bowl. Shake vigorously. Nutrition is very important when you are trying to build up muscle mass. mushrooms. The spin-off is less likelihood of developing heart disease. sliced 1 green onion. torn into bite-sized pieces 1/3 cup spinach. and pour over salad. parsley. In a screw-top jar. Aerobic fitness is related to an individual's body fat. yogurt. and diabetes. high blood pressure. combine steak. torn into bite-sized pieces 1/3 cucumber. cucumber. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. . but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. peeled and sliced 1/3 tomato. and shake until thoroughly mixed for the salad dressing. and pepper. tomato.1 cup lettuce. sprouts. combine the vinegar. spinach. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. 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. cooked and cut 1 stalk celery. The higher the fat. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. Muscle Density Broccoli Salad 1/2 pound cooked steak. and onion. In a screw-top jar. lemon juice. cut in strips 1 cup broccoli. mix olive oil with lemon juice and herbs. basil In a medium-sized salad bowl.it's time to make the fitness connection In many cases fitness begins with weight reduction. celery. and sunflower seeds.
. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. and too strict and will lead only to temporary weight loss. b. and so on). exercise routine. Making nutrition work Improving your nutrition will increase your mileage in many ways. headaches. (4) A feeling of pride.a. You can even lose weight while improving performance. dehydration. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. (3) A sense of accomplishment. (2) Get motivated. (2) An improved self-image.. Compare the benefits of a sound nutrition with the consequences of crash diets. Stay away from food fads they are usually boring. (3) Develop a strategy (diet. (1) Make a decision to lose weight and shape up. (4) Carry out the strategy. Invest in yourself. Enjoy the payoffs:. 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 . (1) A healthy appearance. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. unhealthy. lifestyle changes.
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)
(1) TRIM fat from meat. The urge to eat the whole thing becomes too great. (2) Roast.7 liter = 24 ounces . bake. poultry. poultry or fish without adding fat. (1) Use skim or lowfat milk in recipes when making puddings. and dry beans group. (2) Substitute plain. b.5 liter = 17 ounces . The milk and cheese group. or sparerib is too tempting. .2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. Good cookin' for good lookin . and baked products. (3) Remove skin from chicken or turkey. You have to make and follow your own rules according to your ability to control what you eat. piece of candy. Avoidance is one means of control. Many people. soups. or simmer meat. you can include a favorite high calorie food item as a special occasional treat. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. fish.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 . But if you plan your diet. however. have a particular food obsession that must be recognized. sauces. broil. Braise in covered pan on stove top or pan broil in a nonstick pan. and diet according to your plan. The meat. Cook meats on rack so that fat can drain off. For them trying to eat just a cookie. and add spices to enhance flavors.
or bake vegetables. schnitzel). Avoid gravies. boil. (3) Check ingredient labels for fat and sugar content. (2) Avoid recipes for baked products that require large amounts of fat and sugar. b. (2) Go easy on sauces. d. (1) Use less fat and sugar than called for in recipes. remove the coating and eat only the meat. c. If the meat has been fried (southern style chicken. butter. skim or peel fat off and discard. Cut way back on regular salad dressings. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. avoid those prepared in cream . Some fruits may be broiled or heated with spices added for flavor. The vegetable and fruit group. The bread and cereal group. Check nutrition information label for total calories in each portion. most restaurants have them. sauces. (5) Have boiled. d. or sour cream. Starchy foods are not fattening when consumed in moderate quantities. or lemon juice for your salad. (3) Try lemon juice or vinegar on salads. However. or baked rather than fried potatoes. Dining tips a. and margarine. (1) Steam. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Substitute lower calorie ingredients. Remove all the visible fat from the meat. steamed. c. and deep-fried food. butter. Request diet salad dressing. vinegar. Season with herbs and spices. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. With a spoon or knife.(4) Chill meat broth until fat turns light and solid on top. broil.
if you must. macaroni. . baked potatoes with a small amount of sour cream or margarine is a good choice. . sugar. . f. 11/2 oz. Plan your food intake and abide by your plan. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. b. (1) Eat S-L-O-W-L-Y (2) Consume less fat. jam. honey. Lowfat milk is also a nutritious choice. gelatin. pastry. cakes. 1/2 liter Cocktails. Follow these tips to lose weight and body fat. g. regular soda. Alcohol calories American beer. Keep a food diary and monitor your own intake.6 oz. 4. unsweetened sodas. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. pies. ice cream.sauces or deep-fried. noodles. 12 oz. candy. rice. jelly. jigger Dry wine. c. cookies. Avoid rich desserts. black coffee.) Sweet wine. Low-calorie beverages. (8) Plan snacks. European beer. or spaghetti are good potato substitutes. For example. Also. and mineral water add no calories to your diet. and other sweets.25 liter (8 oz. If you MUST have a snack. a few crackers or pretzels. Try a slice of lemon or lime in a glass of ice water. e. (3) Take smaller portions (4) Consume less sugar. or delicious low-calorie raw vegetables. Carry individually packaged sugar substitutes to sweeten beverages.) Food Calories 160 250 165 110 200 300 Educate your appetite a. USE SPARINGLY. Always check your intake for balanced nutrition and total calories.25 litre (8 oz. (1/2 cup) Hard liquor. have fresh fruits.
1/4 cup 340 Salted nuts: Peanuts. 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. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz.d. Become aware of how many calories you're consuming. 1/2 liter 250 Creamy salad dressing. 2 tbs 170 Cashews. 25 nuts 252 Mixed. Lower in fat. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 2 scoops 200 Potato or corn chips. Weight control . Each teaspoon supplies an additional 20 calories. 1 ounce package 180 Chocolate candy. Lower in sugar. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. (Each teaspoon supplies an additional 45 calories). 1 cup 223 Beer (European). b.especially in snack foods. 160 French fries. creamed.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce .) 840 Coke. or sugared beverage. soda. 1 ounce 150 Grapefruit or orange juice. 12 ozs.
Dieting is up to you if you are willing to try. This is important if you plan on being successful at losing weight. think of it as something you have chosen to do. Forget those old excuses: But I've got a large frame you know. If you're serious about losing weight. Make up your mind to control food instead of letting food control you. Get motivated. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. or Everyone in my family is big it's hereditary. . 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. loneliness. I haven't weighed 180 pounds since I was 15 years old. 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. You may be a good athlete now. or I can still workout OK. big bones. cream cheese 106 1 oz. beef bologna 237 Lean ham 103 1 oz. anger. c.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. or discouragement. so why lose weight? b. Don't be angry that you have to lose weight. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber.3 oz. or Gosh. but you want to strive to be the best. it will be easy to give up these typical excuses. Try not to be food centered. Occupy your time with other activities not related to food.
minerals. overeating hurts no one but yourself. e. and Pasta Group: Foods made from grains (wheat. or at the table. Remember all the work it took to get you to your desired weight. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. pause halfway through meals and don't stuff yourself. g. Different foods contain different nutrients and other healthful substances. and different whole grain foods differ in nutrient content. slow down. rice. . Your body is adjusting to your new eating habits and changes are taking place. Grain products are low in fat. Cereals. To make sure you get all the nutrients and other substances you need for health. They provide vitamins. Breads. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. and oats) should form the foundation of a nutritious diet. No single food can supply all the nutrients in the amounts you need. Stick with it! f. h. Rice. enjoy flavors. and other substances that are important for good health. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Eating plenty of whole grains.d. carbohydrates (starch and dietary fiber). Don't let this be wasted effort. Make your meals last longer. You should consume at least 6-11 servings daily from the base of the pyramid. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. in preparation. i. For best results. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. unless fat is added in processing. Choose the recommended number of daily servings from each of the five major food groups. Don't cheat. Construct new habit patterns. Make meals as pleasant as possible even if you are cutting down on what you eat. so choose a variety of whole and enriched grains. You are always responsible for what you are eating. remember.
or wok only until tender crisp. which is much smaller than the regular salad served with a restaurant dinner. or pasta is about the same size as your fist. Vegetables are nature's vitamins. cauliflower. such as cucumbers. A 1/2 cup of fruit is about the same size as a tennis ball. kiwi. To maximize the vitamin and mineral content of your vegetables. A 1/2 cup of vegetables is about the size of a tennis ball. or winter squash are the best choices. don't overcook. and most people eat more. steamer. Choose dark green. and stoned wheat and whole grain crackers. collards. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. A 1/2 cup of cooked rice. If you choose fruit juice. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. A 3/4 cup of fruit juice equals one serving. One cup of leafy raw vegetables is also a serving size. whole wheat). To ensure that you get essential vitamins and minerals. Cook in a microwave. strawberries. rye. Other good choices are citrus fruits. vitamins. tomatoes. and celery are mostly fiber and water with very little calories. orange. Broccoli. or a 1/2 cup of chopped. The lighter colored vegetables. oat bran. A serving size of raw or cooked vegetables is only 1/2 cup. corn and oat bran). green peppers. whole grain breads and rice. and yellow vegetables. whole grain muffins (bran.Consuming the recommended daily intake is not difficult if you understand serving sizes. carrots. The best choices from this food group are bran cereals. and dried fruit. also provides fiber. cantaloupe. A 3/4 cup of vegetable juice also constitutes a serving from this group. Two to four servings of fruits are recommended each day. bananas. low fat bagels (pumpernickel. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. iceberg lettuce. or minerals. spinach. Brussels sprouts. Juice that you can see through . in addition to providing vitamins and minerals. cereal. you should strive for 3-5 servings per day from this group. or cooked fruit. Breakfast is a good opportunity to eat some fruit. the more likely it is to have large amounts of vitamins and minerals. Fruit Group: The fruit group. canned. The darker the vegetable.
Foods from this group should be chosen in moderation because they often replace nutrient dense foods. it does not mean that you should never eat these items. and yogurt. peanut butter. The milk group. 1 ounce of cheese is about the size of four dice. minerals. a 2 1/2 ounce soyburger. roasting. and Cheese Group: These dairy products are a great source of protein. The serving sizes typically consumed greatly exceed the nutritional requirement. A serving size of cooked fish. low-fat cheese. For this reason. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). Two to three servings from this group are required each day. For example. or protein. can also contain a large amount of fat. vitamins. Milk. however. Like the milk group. vitamins. Eggs. This means that they provide nothing to the body except calories. . a 1/2 cup of cooked dry beans. or 1/3 cup of nuts. Top choices are 1% or skim milk. so you may not get your daily requirement for the essential nutrients. and yogurt. 1 egg. Fats. or 2 ounces of processed cheese (American) is considered a serving size. Foods from this group are still an important part of a performance diet. Most people are at one extreme or the other by consuming too much or not enough from this group. including cheese. chicken. peach nectar. Sweets add taste and flavor. One cup of milk or yogurt. milk. 2 tablespoons of peanut butter. or grilling. lentil soup.(apple. however. water. Yogurt. 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. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). Dry Beans. and beans. Many no-fat or low-fat dairy products are available. they are referred to as empty calories. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. Poultry. A better food preparation choice is baking. Oils. no vitamins. Most fats and sugars are nutrient poor. or prune juice). grape. which can't be made by the body. this group can contain large amounts of fat as well. Meat. poultry. fiber. and is easily attainable. The recommended number of servings per day for this group is 2-3. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. sour cream. and minerals (fortified by law) especially calcium and riboflavin. However. frying food in fat (cooking oil) once in a while is all right. Quick and easy choices include canned tuna. a 1/2 cup of natural cheese (Cheddar or Swiss). and minerals. Fish. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice.
increase the risk for coronary heart disease by raising the blood cholesterol. For example. and carotenoids. Food processing tends to remove vitamins. When eating out. Sometimes extra sugars are added to low-fat muffins or desserts. butter. vegetables. for example. 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. berry jams. a sandwich may provide bread from the grains group. However. which is measured in calories. Eating lots of fat of any type can provide excess calories. and sodium. or a cup of low-fat milk or yogurt for a snack. fiber. In contrast. whole grain foods.Top choices from this group include olive oil. and cheese from the milk group. fats. and . and they help absorb the fat-soluble vitamins A. minerals. and K. High-fat foods contain more calories than the same amount of other foods. which is a better choice than potato chips. cream. which is a better choice than apple pie. and fiber and add undesirable or questionable additives. Choose natural or less processed foods whenever possible. but choose sensibly. A baked potato is a better choice than mashed potatoes. turkey from the meat and beans group. Choose them wisely. but most people still eat too much saturated fat. ask that it be grilled rather than fried. walnuts. You need some fat in the food you eat. These foods include high-fat dairy products (like cheese. so they can make it difficult for you to avoid excess calories. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. E. molasses. and they may be just as high in calories. notice that many of the meals and snacks you eat contain items from several food groups. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. Some kinds of fat. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. or a favorite dessert. An apple is a better choice than applesauce. D. whole milk. especially saturated fats. and proteins in food supply energy. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. which is a better choice than apple juice. CHOOSE SENSIBLY The carbohydrates. choose small portions of foods. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. Fats supply energy and essential fatty acids. poultry. If you choose fish. Try fruits. Also. Snacks and meals eaten away from home provide a large part of daily calories for many people. low fat doesn't always mean low calorie. Your pattern of eating is also important. or lean meat.
Some fish. . fatty fresh and processed meats. Use moderate amounts of food high in unsaturated fats. Try the lower fat varieties (check the Nutrition Facts Label). . Olive. canola. salami. Trim fat from meat and take skin off poultry. These foods include liver and other organ meats. . Choose dry beans. sausages. and Nuts . Vegetable oils such as soybean oil. bologna. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. olives. peas.regular ice cream). Shellfish. and dairy fats. These foods include those high in partially hydrogenated vegetable oils. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. and coconut oil. sunflower. or lentils often. such as salmon. lard. and mackerel.Limit your intake of high-fat processed meats such as bacon. Beans. or nuts daily. corn oil.If you need fewer calories. avocados. such as many hard margarines and shortenings. taking care to avoid excess calories. Keep your intake of these foods low. egg yolks. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Unsaturated fats occur in vegetable oils. Fish. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods.Choose vegetable oils rather than solid fats (meat and dairy fats. Meat. shortening). beans. 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 . tuna. decrease the amount of fat you use in cooking and at the table. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Eggs. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. most nuts. and fatty fish like salmon.Choose 2 to 3 servings of fish. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. and peanut oils are some of the oils high in monounsaturated fats. palm oil. the skin and fat of poultry. shellfish. lean poultry. Poultry. other lean meats. and other cold cuts.
Sugars are carbohydrates and a source of energy (calories). Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. marbled steaks. Examples of these foods include milk.Use egg yolks and whole eggs in moderation.Choose fruits as desserts most often. Prepared Foods .Choose fish or lean meats as suggested above. During digestion all carbohydrates except fiber break down into sugars. some vegetables. Sugars and starches occur naturally in many foods that also supply other nutrients. and grains. . and cheese. In the United States. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Dairy Products . This decreases the saturated fat and calories but keeps all other nutrients the same. cereals. the number one source of added sugars is nondiet soft drinks (soda or pop). breads.Limit your intake of liver and other organ meats. not the naturally occurring sugars in foods like fruit or milk.. . Foods at Restaurants or Other Eating Establishments . . Choose foods lower in saturated fat and cholesterol. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Try switching from whole to fat-free or low-fat milk. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. but may have few vitamins and minerals. . and add little or no butter to your food. fruits.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food.Limit your intake of foods with creamy sauces.Choose fat-free or low-fat milk. Limit ground meat and fatty processed meats. fat-free or low-fat yogurt. Foods containing added sugars provide calories. and low-fat cheese most often.
Some recipes include table salt or a salty broth or sauce. Salt is found mainly in processed and prepared foods. normal person. the firmest link between salt intake and health relates to blood pressure. Eating less salt may decrease the loss of calcium from bone. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. consuming less salt or sodium is not harmful and can be recommended for the healthy. Not all foods with added salt taste salty. you need to go into it with as much information as you can. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. 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. Salt (sodium chloride) is the main source of sodium in foods. Never stop learning about your diet and what you put into your body. also are high in vitamins and minerals. but when you do decide to switch to a meatless diet.Sweets and candies. and some cooking styles call for adding a very salty seasoning such as soy sauce. Some people add salt or a salty seasoning to their food at the table. and sweetened canned fruits. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. presweetened cereals. Only small amounts of salt occur naturally in foods. is of concern. 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. However. There is no way to tell who might develop high blood pressure from eating too much salt. Intake of a lot of foods high in added sugars. like chocolate milk. Choose and prepare foods with less salt. and fruit drinks and fruitades are also major sources of added sugars. Some foods with added sugars. You may be able to reduce your chances of developing high blood pressure by consuming less salt. High salt intake also increases the amount of calcium excreted in the urine. cakes and cookies. . like soft drinks. At present. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. You will face no nutritional deficiencies. The reasons for switching to a vegetarian lifestyle are many.
• Macrobiotic: A diet followed for spiritual and philosophical reasons. • Fruitarian. There are over 20. I have included this section for your personal choice. eventually reaching the level of a brown rice diet. The diet progresses through ten levels. fish. fish. Being higher on the food chain. Consists mainly of raw fruit. Vegetarian foods tend to cost less than meat based items. becoming increasingly restrictive. • Lacto-vegetarian: Eats dairy products but not eggs. poultry or any slaughterhouse by-product such as gelatin. milk and milk products. grains and nuts.Animal foods are higher in fat than most plant foods.000 different drugs. animal foods contain far higher concentrations of agricultural chemicals than plant foods. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. game. These drugs are consumed when animal foods are consumed. Plants do not contain cholesterol. including pesticides. antibiotics. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. with or without free-range eggs. are well documented. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. This is the most common type of vegetarian diet. or slaughter by-products such as animal fats. Whatever your reason for wanting or not wanting to become a vegetarian. eggs. • Vegan: Does not eat dairy products. in secondary consumption of antibiotics. or any other animal product. seeds. including sterols. particularly saturated fats. . growth hormones and other veterinary drugs that are given to livestock animals. nuts. The dangers herein. The list can go on and on. A vegetarian does not eat any meat. Being healthier on a vegetarian diet means spending less on health care. herbicides. etc. shellfish or crustacean. 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. though each level gradually eliminates animal products. Vegetarians not eating anything containing dairy products or eggs are called vegans. Not all levels are vegetarian. Vegetarians live on a diet of grains. vegetables and fruit. poultry. The highest levels eliminate fruit and vegetables.
New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. There really is no single vegetarian eating pattern as you can see from the definitions above. cows. Persons consuming fish but no meat are sometimes called pescetarians. big business began changing the way food was not only distributed. The term strict vegetarian may refer to a vegan diet. many years ago. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. Somewhere along the way. Many. and pigs to provide food for their families. but not fish. though in other cases it may simply mean a lacto-ovo-vegetarian diet. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. but also how it was processed for human consumption. people survived on what they could grow or kill. because choosing to eat as a vegetarian is such a personal decision. the food was pure and unprocessed. They were freaked out by the thought of consuming something that at one time could look them in the eye.Other terms can be used in describing various vegetarian diets. That includes chicken. . 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. 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. though their exact meaning can differ. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. The meat was cleaned and cured without chemicals or preservatives. In fact. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Men would kill deer.
Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. even before the animals are sent to a slaughterhouse. Some of us still don't have much concern over our processed foods. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Another good reason is that meat is expensive.is often associated with higher risks of heart ailments. surveys were taken. but others have taken a different turn. Studies were conducted. Once they are killed. elevated blood pressure. 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. . the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Let's look at some common reasons people give for eating meatless meals. 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. Then concern began to arise as to how safe these foods really were. Meat .especially red meat . Plus. These two instances .are reason enough for some people to give up meat. and other diseases.the way animals are killed and the preservatives put into the meat . This can't be healthy . some meat processors even inject beef with a red dye to make it look more appealing to the consumer. In fact.Initially. It's true that the way we process meats can begin in a not so pleasant way. and results were published that indicated some of these processing procedures weren't as safe as originally thought. They have decided that eating pure and natural foods instead of processed foods are the way to go. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. people just accepted the fact that processed foods were a way of life. It is a lot cheaper to buy vegetarian foods instead of meat.for anyone! Many animals are also infected with diseases due to poor living conditions.
there can be little doubt that eating a vegetarian diet is a healthier way to eat. 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. and imposes fewer burdens and impurities on the body. Medical studies have proven that a vegetarian diet is easier to digest. Vegetarians have fewer physical complaints. This is simply not true. Vegetarians are less susceptible to major diseases that afflict present-day society. provide a wider range of nutrients. they live longer. are healthier. Their immune system is stronger. but keep us from getting sick. and thus smaller medical bills. fewer dental problems. and their physical appearance is better. 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. calcium. There are six food groups in the vegetarian diet. and vitamins are all contained in our foods. A vegetarian diet is healthy because it is typically low in saturated and total fat. They include: . high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. As a result. 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.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Certain components of food help our bodies not only operate more efficiently. Whatever the reason. most people choose a vegetarian diet for health reasons. their bodies are more refined. Protein. make less frequent visits to a doctor. It's just a more productive and less invasive way to eat that gives way more benefits than not. and enjoy very productive lives.
sunflower. proteins. • Soya products: tofu. rye. All these nutrients can be easily obtained by vegetarians from other sources. cashews. etc. and the mineral iodine. Most foods contain a mixture of nutrients (there are a few exceptions. Nutrients are usually divided into five classes: carbohydrates. barley. and E. Evidence suggests that excess protein contributes to degenerative diseases. rye. it is worth remembering that everything you eat gives you a whole range of essential nutrients. lentils. walnuts.• Cereals/grains . maize. fat. flour. barley. pine kernels etc. brazils. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. potassium and phosphorous). walnuts.wheat (bread & pasta). soya milk. Women need about 45g of protein a day (more if pregnant. oats. • Grains/cereals: wheat (in bread. We also need fiber and water. millet. • Seeds: sesame. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. etc. although they are needed in varying quantities. textured vegetable protein. veggie burgers. Potatoes are a useful cereal alternative. Still. men need about 55g (more if very active). lentils. • Pulses: peas. in addition to the above. rice. • Pulses . rice. . beans. All are equally important to our well-being. • Dairy products or Soya products . Fish. D. supplies vitamins A.almonds. sesame seeds. hazelnuts.tofu. fats (including oil). almonds.margarine or butter. etc. lactating or very active).kidney beans. Protein is very important in the diet. Carbohydrate. • Nuts & Seeds . vitamins and minerals. some B vitamins and minerals (mostly iron. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. • Fruit & vegetables. baked beans. maize (sweet corn). sunflower seeds. tempeh. pasta etc). zinc. Meat supplies protein. • Vegetable oils and fats . soya protein etc. pumpkin. tempeh. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. linseeds. peanuts. chick peas. oats.
There are 20 different ones in all. Carbohydrates are the body's main source of energy. This is not as alarming as it sounds. but when we mix plant foods together. yoghurt (butter and cream are very poor sources of protein). porridge. pasta. oats. e. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. Most of our carbohydrates are provided by plant food. vitamins or minerals and they are also the main cause of dental decay. it can be made up from the body's own stores. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. whether we are meat-eaters or vegetarians. milk and ordinary table sugar. any deficiency in one is cancelled out by any excess in the other. rice. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. barley.• Dairy products: milk. rye) and some root vegetables. Amino acids are the units from which proteins are made. as long as our diet is generally varied and well-balanced. A few examples are beans on toast. but eight cannot be made. The unrefined carbohydrates. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. Adding dairy products or eggs also adds the missing amino acids. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. It is a normal part of the human way of eating.g. such as potatoes and parsnips. they have to be provided in the diet and so they are called essential amino acids. we don't have to worry about complementing amino acids all the time. Single plant foods do not contain all the essential amino acids we need in the right proportions. quiche. There are three main types: simple sugars. The sugars or simple carbohydrates can be found in fruit. complex carbohydrates or starches and dietary fiber. Because of this. Refined sources of sugar are best avoided as they provide energy without any associated fiber. We mix protein foods all the time. Contrary to previous . buckwheat. Even those foods not considered high in protein are adding some amino acids to this pool. muesli. • Free range eggs. We can make many of them in our bodies by converting other amino acids. millet. or rice and peas. Complex carbohydrates are found in cereals/grains (bread. cheese. It is now known that the body has a pool of amino acids so that if one meal is deficient. macaroni cheese.
B12 (cyanocobalmin). We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. Like proteins. with the exception of palm oil and coconut oil. pantothenic acid and biotin. for the manufacture of hormones and to act as a carrier for some vitamins. or in sufficient quantities. Mono-unsaturated fats. In fact starchy foods are very filling relative to the number of calories that they contain. linoleic and linolenic acids. It is added to most margarines. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). fats are made of smaller units. Dietary fiber or non-starch polysaccharide (NSP).belief a slimming diet should not be low in carbohydrates. nuts & seeds. fruit (fresh and dried) and vegetables. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. as it is now termed. called fatty acids. are best used for frying as the poly-unsaturated fats. • B Vitamins: This group of vitamins includes B1 (thiamin). leafy green vegetables and fruits like apricots and peaches. The one thing they have in common is that only small quantities are needed in the diet. This is no problem as they are widely found in plant foods. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. but a little is necessary to keep our tissues in good repair. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. B2 (riboflavin). Fiber can be found in unrefined or wholegrain cereals. refers to the indigestible part of a carbohydrate food. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. pulses and green vegetables. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). B3 (niacin). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. such as olive oil or peanut oil. are termed essential as they must be provided in the diet. Too much fat is bad for us. Two of these fatty acids. B6 (pyridoxine). A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. . like sunflower or safflower oil are unstable at high temperatures. orange or yellow vegetables like carrots and tomatoes. folate.
soya milks. all leafy green vegetables and potatoes. molasses. • Vitamin E: Vegetable oil. Vitamin D helps calcium to be absorbed. It is also added to most margarine and is present in milk. veggie burgers and some breakfast cereals. cheese. but a good intake of vitamin C will enhance absorption. eggs. dried fruits (especially apricots and figs). eggs. Minerals perform a variety of jobs in the body. wholegrain cereals. whole meal bread. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. • Vitamin K: Fresh vegetables. cheese and butter. bread. leafy green vegetables. • Vitamin C: Fresh fruit. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vitamin B12 is added to yeast extracts.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. The very young. • Iron: Needed for red blood cells. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. cereals and bacterial synthesis in the intestine. lentils and pulses. dried fruits. nuts and seeds (especially sesame seeds). • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. . Vegetable sources of iron are not as easily absorbed as animal sources. Found in dairy produce. Found in leafy green vegetables. tap water in hard water areas. These sources are usually adequate for healthy adults. salad vegetables.
This is finely controlled by hormones. The skeleton of a young adult male contains about 1. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. This involves loss of calcium from the bones and reduced bone density. In adults. Osteoporosis can be due to calcium deficiency. CALCIUM Calcium is the most abundant mineral in the human body.• Zinc: Plays a major role in many enzyme reactions and the immune system. activating clotting factors. The main function of calcium is structural. lentils and wholegrain cereals. Calcium also plays a role in cell biology. • Iodine: Present in vegetables. This causes bones to be brittle and liable to fracture. cheese. calcium deficiency may lead to osteomalacia (softening of bones). This is important in nerve impulse transmission and muscle contraction. but the quantity depends on how rich the soil is in iodine. This usually occurs after 35- . This may be related to repeated pregnancy with lengthy breast feeding. muscle contraction and nerve impulse transmission. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Found in green vegetables. about 99% is in the bones and teeth where it plays a structural role. Metabolites of Vitamin D are important in this. Calcium can bind to a wide range of proteins altering their biological activity. Bone loss occurs with age in all individuals. sesame and pumpkin seeds. There is continuous movement of calcium between the skeleton and blood and other parts of the body. increasing re-absorption of calcium by bones. Sea vegetables are a good source of iodine for vegans. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Calcium is also needed for blood clotting.2 kg of calcium. Dairy products also have plenty of iodine. Of the body's total calcium.
leafy green vegetables. whole cereals and raw vegetables is one of these. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Calcium balance can be affected by a range of other factors. Reduced intake leads to increased efficiency of absorption. Saturated fats can also lessen calcium absorption. In severe cases muscle spasms may occur. sesame seeds). Bone loss is greatest in women following the menopause. and dried fruit are all good sources of calcium for vegetarians. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Dairy products. Adaptation to both high and low calcium intakes occur. In infants and children calcium is retained for new bone growth. and oxalic acid. Meat is a very poor source of calcium. oestrogen. However. Uronic acid. Calcium loss is roughly equal to dietary calcium in adults. Lack of exercise. The risk of osteoporosis may be altered by factors other than diet. Calcium is also lost during lactation in breast milk. . being underweight. This is due to reduced levels of the hormone. tofu. a component of dietary fiber. This involves sensations of tingling and numbness and muscle twitches.40 years and involves the shrinking of the skeleton. Hard water may also provide calcium. nuts and seeds (almonds. brazil nuts. A low level of calcium in the blood and tissues can cause hypocalcaemia. urine and sweat. smoking and alcohol can all increase the risk. Excess calcium in the blood can cause nausea. Calcium is lost in the feces. A number of substances can inhibit the absorption of calcium. found in bran. Vitamin D is essential for absorption of calcium from the gut. vomiting and calcium deposition in the heart and kidneys. found in certain fruits and vegetables can also bind calcium. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. This is thought to be due to animal protein increasing calcium loss from bones. Calcium is present in a wide range of foods. This is called tetany. other research has found no difference between vegetarians and omnivores. Most flour is fortified with calcium carbonate so cereals can also be a good source. Calcium loss is reduced if dietary calcium is low. However. Phytic acid. This usually results from excessive doses of vitamin D and can be fatal in infants. Postmenopausal women are particularly at risk from osteoporosis.
Fats and oils are essentially the same. Cholesterol is present in animal foods but not plant foods. Nearly all the fats in our bodies and in foods are triglycerides. There are about 16 different fatty acids commonly present in foods. Saturated fat raises the level of cholesterol in the blood. calcium absorption from the gut increases and no additional calcium is generally needed. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. Fats tend to be solid at room temperature whilst oils are liquid. Therefore. The term lipids include both fats and oils. The building blocks of fats are called fatty acids. monounsaturated or polyunsaturated. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium.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. The nature of fat depends on its constituent fatty acids. Breast feeding women need extra calcium. Pregnant adolescents are an exception to this. Vegetable fats are generally unsaturated. Raised blood cholesterol is associated with an increased risk of heart disease. having particularly high calcium needs. These can be either saturated. Fats consist of fatty acids and glycerol. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Foods rich in saturated fats are usually of animal origin. . being made up of three fatty acid molecules to one glycerol molecule. This depends on the type of chemical bonds present in the fatty acid. A lactating woman can lose up to 300 mg a calcium/day in breast milk. monounsaturated or polyunsaturated. Fats can be classed as either saturated. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet.
rapeseed and soyabean oils. As well as being a concentrated source of energy. Unsaturated fats are liquid at room temperature. Fats are also essential for the structure of cell membranes and are precursors of many hormones.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. They are widely present in plant oils such as sunflower. E and K. fish oils are sometimes used therapeutically. arachidonic acid is not an essential fatty acid as was once believed. It is present in all animal tissues but is absent from plants. D. For this reason. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Plant oils may be hardened by the addition of hydrogen atoms. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. These must be present in the diet as the body is unable to make them itself. However. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Fats have a number of important functions in the body. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Saturated fats tend to be animal fats and are solid at room temperature. Because of this conversion. Hydrogenated vegetable oils are often present in margarine and other processed foods. If there is just one double bond then it is monounsaturated. . though fish oils may also be high in polyunsaturated fatty acids. They are usually of plant origin. These are linoleic acid and alinolenic acid. suet and meat fat are saturated fats. fats act as carriers for fat-soluble vitamins A. converting double bonds to single bonds. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. then it is unsaturated. Two fatty acids are termed essential fatty acids. Butter. This process is known as hydrogenation. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. If there is more than one then it is polyunsaturated. lard. The body can make its own cholesterol and so a dietary source is not required. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Cholesterol belongs to the sterol group of fats. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians.
The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Olive oil is a monounsaturated fat. It is the LDL cholesterol which has been linked to heart disease.Cholesterol is transported in to various proteins. Polyunsaturated fats can also generate free radicals. Polyunsaturated fats are usually from plant sources. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. These are called the cis and trans forms. A number of factors. There are four main types of lipoprotein involved in cholesterol transport. Lard and suet are saturated fats. These complex molecules are called lipoproteins. . Unsaturated fatty acids exist naturally in the cis form. Saturated fats are nearly always from animal foods. Hydrogenation of margarine causes this to occur. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. It has been suggested that trans-fatty acids can increase the risk of heart disease. saturated fat raising blood cholesterol. Coconut oil and palm oil are vegetable sources of saturated fats. Egg yolks and highfat dairy products are high in cholesterol. Meat. Blood cholesterol is more closely related to the amount of saturated fat in the diet. C and E offer protection against free radicals. Cholesterol is present in all animal foods but not plant foods. Unsaturated fatty acids can exist in two different geometric forms. Anti-oxidants such as vitamins A. especially when exposed to heat or sunlight. HDL cholesterol may help protect against the risk of heart disease. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. eggs and dairy products all contain saturated fats. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. This can lead to atherosclerosis. Fresh fruit and vegetables are rich in these anti-oxidants. Cholesterol may form plaques on artery walls if levels in the blood are too high. stress and environmental pollutants can increase the generation of free radicals in the body. Because of this high blood cholesterol is linked with heart disease. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. including alcohol.
It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. 2/3 of which is present in hemoglobin. A small amount is present as myoglobin. which acts as an oxygen store in muscle tissue. 1/3 suffering from severe deficiency and anemia.5g of iron. people with low iron levels having lowered resistance to infection. between 10-20% of child-bearing age women are said to be anemic. Iron deficiency is the most prevalent nutritional problem worldwide. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. The remainder is stored in the liver. Iron deficiency can lead to anemia. In developed countries. headaches. It also plays a vital role in many metabolic reactions. spleen and bone-marrow. lack of stamina. The body contains between 3. transporting oxygen in the blood to all parts of the body. Vegetarian diets tend to be lower in fat than omnivore diets. Special emphasis is placed on reducing the amount of saturated fat in the diet. breathlessness. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. IRON Iron is an essential component of hemoglobin. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Research has also shown iron deficiency to be associated with impaired brain function. and to use olive oil for cooking purposes. insomnia. Dietary advice is to reduce this.Currently it is believed that around 42% of energy in the typical diet is from fat. .5 and 4. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Iron also plays an important role in the immune system. However. and iron deficiency in infants can result in impaired learning ability and behavioral problems. loss of appetite and pallor. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Symptoms of anemia include tiredness. Iron is essential for the formation of hemoglobin. Advice to vegetarians is to keep fat intake to a minimum. All these symptoms are associated with decreased oxygen supply to tissues and organs. the red pigment in blood.
The absorption of iron is influenced by other constituents of a meal. and some dried fruits. There are about 20 different amino acids. Proteins are made up of smaller units called amino acids. Excess dietary protein may lead to health problems. the amino acids in one protein compensating for the deficiencies of another. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. 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. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. as can tannin in tea. amino acids and alcohol can also promote iron absorption. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Unlike animal proteins. Good sources of iron for vegetarians include wholegrain cereals and flours. leafy green vegetables. Non-haem iron is less easily absorbed by the body than is haem iron. oxalates and phosphates present in plant foods can inhibit absorption. These are the essential amino acids. whilst in plant foods iron is present as non-haem iron. . Foods rich in vitamin C include citrus fruits. despite a high intake of fiber and phytate. Phytates. and fresh leafy green vegetables.Dietary iron exists in two different forms. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. pulses such as lentils and kidney beans. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. plant proteins may not contain all the essential amino acids in the necessary proportions. a varied vegetarian diet means a mixture of proteins are consumed. Vitamin C greatly increases the absorption of non-haem iron. eight of which must be present in the diet. sugars. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Citric acid. Lowered levels of iron in the diet result in improved absorption. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Haem iron only exists in animal tissues. Iron absorption can also be influenced by the amount of iron in the diet. Fiber may also inhibit absorption. green peppers. However. blackstrap molasses.
The eight essential amino acids required by humans are: leucine. They play a crucial role in virtually all biological processes in the body. Most foods contain at least some protein. hydrogen. and rice). Good sources of protein for vegetarians include nuts and seeds. A typical protein may contain 500 or more amino acids. immune protection. threonine. cheese and yoghurt). histidine is also considered to be an essential amino acid. and lysine. All enzymes are proteins and are vital for the body's metabolism. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Certain amino acids can be made by the human body. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. protein is used. oxygen. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. isoleucine. . Proteins in skin and bone provide structural support. free-range eggs and some dairy products (milk. Protein can also provide a source of energy. soya milk and textured soya protein such as soya mince). nitrogen and occasionally sulphur. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Many hormones are proteins. Excess protein may also be converted to fat and stored. Muscle contraction. Amino acids are simple compounds containing carbon. There are about 20 different amino acids commonly found in plant and animal proteins. each with their own unique amino acid composition. Proteins are essential for growth and repair. methionine. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. and the transmission of nerve impulses are all dependent on proteins. However. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. the essential amino acids cannot be made and so they must be supplied in the diet. The amino acid that is in shortest supply is called the limiting amino acid. oats.Proteins are highly complex molecules comprised of linked amino acids. valine. phenylalanine. soya products (tofu. Different foods contain different proteins. tryptophan. cereals (wheat. For children. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Amino acids link together to form chains called peptides. pulses.
Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . cheese or peanut butter sandwich. the amino acids in one protein can compensate for the one lacking in the other. As such. This does not mean that vegetarians or vegans go short on essential amino acids. This is why plant proteins are sometimes referred to as low quality proteins. grains tend to be short of lysine whilst pulses are short of methionine. pulses. such as a grain with a pulse. and rice with peas or beans are all common examples of protein complementing. muesli with milk (soya or cow's). Soya is a high quality protein on its own which can be regarded as equal to meat protein. Previously. and in some cases better. such as meat. seeds. For instance.Protein quality is usually defined according to the amino acid pattern of egg protein. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. Many plant proteins are low in one of the essential amino acids. it has been thought that protein complementing needed to occur within a single meal. leads to a high quality protein which is just as good. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. Beans on toast. Vegetarians and vegans eating a well-balanced diet based on grains. it is not surprising that animal proteins. than protein from animal foods. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. However. which is regarded as the ideal. milk and cheese tend to be of a higher protein quality than plant proteins. This means when two different foods are combined. Combining plant proteins. This is known as protein complementing. The limiting amino acid tends to be different in different proteins.
the maintenance of the nervous system. eggs and dairy products. . seaweeds. Vitamin B12 neuropathy. can also occur. 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. they are typically lower in total intake of protein than non-vegetarian diets. Vitamin B12 is necessary for the synthesis of red blood cells. It is exclusively synthesized by bacteria and is found primarily in meat. 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. B12 is necessary for the rapid synthesis of DNA during cell division. Many vegan foods are supplemented with B12. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. and algae such as spirulina have all been suggested as containing significant B12. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Symptoms include excessive tiredness. While vegetarian diets usually meet or exceed protein requirements. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Fermented soya products. Deficiency can cause anemia. particularly the bone marrow tissues responsible for red blood cell formation. It contains cobalt. DNA production is disrupted and abnormal cells called megaloblasts occur. Because infants and children are growing they require more protein than adults (proportional to their body weight). This is especially important in tissues where cells are dividing rapidly.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. If B12 deficiency occurs. This results in anemia. and so is also known as cobalamin. involving the degeneration of nerve fibers and irreversible neurological damage. There has been considerable research into proposed plant sources of vitamin B12. and growth and development in children. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. However.
known as B12 analogues. Other symptoms can include a smooth. miso. may be obtaining more B12 from re-absorption than from dietary sources. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. and nori. folic acid also being necessary for DNA synthesis. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. found no significant B12. pallor.breathlessness. shoyu and tamari. Assay methods used to detect B12 are unable to differentiate between B12 . and poor resistance to infection. When deficiency occurs. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. People on diets low in B12. known as intrinsic factor. This is known as enterohepatic circulation. Vitamin B12 is excreted in the bile and is effectively reabsorbed. an algae available as a dietary supplement in tablet form. Fermented soya products. including tempeh. Vitamin B12 can be stored in small amounts by the body. analysis of fermented soya products. it is thought that this is due to the presence of compounds structurally similar to B12. a seaweed. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. In comparison. Anemia may also be due to folic acid deficiency. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. including vegans and some vegetarians. These cannot be utilized to satisfy dietary needs. seaweeds and algae have all been proposed as possible sources of B12. The only reliable unfortified sources of vitamin B12 are meat. B12 is also important in maintaining the nervous system. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. have both appeared to contain significant amounts of B12 after analysis. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. Spirulina. Total body store is 2-5mg in adults. However. dairy products and eggs. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. listlessness. However. Around 80% of this is stored in the liver. sore tongue and menstrual disorders. There has been considerable research into possible plant food sources of B12. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin.
A boiled egg contains 0.5 µg. These include yeast extracts. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. A range of B12 fortified foods are available. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. It helps with the healing of wounds and is a vital component of many enzyme reactions. Pregnant women are not thought to require any extra B12. vegetable and sunflower margarines. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Zinc is vital for the healthy working of many of the body's .2 µg.7 µg. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Vecon vegetable stock. Human feces can contain significant B12. In the past. Bacteria present in the large intestine are able to synthesize B12. Boiling milk can also destroy much of the B12. B12 has very low toxicity and high intakes are not thought to be dangerous. though little is known about this. veggie burger mixes. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. A slice of vegetarian cheddar cheese (40g) contains 0. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. and breakfast cereals. soya milks. However. as the B12 analogues can compete with B12 and inhibit metabolism.and its analogues. B12 not being absorbed through the colon lining. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Lactating women need extra B12 to ensure an adequate supply in breast milk. the bacteria produce B12 too far down the intestine for absorption to occur. 1/2 pint of milk (full fat or semi skimmed) contains 1. particularly in areas where hygiene standards may be low. textured vegetable protein.
Zinc has a range of functions. and decreased growth rate and mental development in infants. As a component of many enzymes. Only 20% of the zinc present in the diet is actually absorbed by the body. There are no specific storage sites known for zinc and so a regular supply in the diet is required. pulses and nuts. particularly in association with protein foods. in insulin activity. delayed wound healing. It is always better to seek the advice of an expert before dosing yourself with supplements. zinc is involved in the metabolism of proteins. The more sexually active a man the more zinc he will require.systems. 30% in bone and about 5% in our skin. alcoholics and those suffering from trauma or post-surgery. inhibit zinc absorption. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. lipids and energy. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. The first signs of zinc deficiency are impairment of taste. 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. 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. beans and lentils. Particularly high concentrations are in the prostate gland and semen. in the metabolism of the ovaries and testes. Dietary fiber and phytic acid. seeds and wholegrain cereals. prostate problems. Our body contains about 2-3g of zinc. wholegrain cereals. carbohydrates. Zinc is found in all parts of our body. a poor immune response and skin problems. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. fatigue. . anorexia nervosa. It is thought that zinc supplementation can help skin conditions such as acne and eczema. and in liver function. nuts. yeast. Good sources for vegetarians include dairy products. Other symptoms of zinc deficiency can include hair loss. 60% is found in muscle. The recommended amounts of zinc for adult men are 1/3 higher than those for women. diarrhea. found in bran.
but it is thought that demands are met by increased absorption from the gut. hair. Excess zinc is toxic. A vegetarian diet makes you a healthier person. but getting started with this new lifestyle takes not only dedication. EDTA. sweat.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. . phosphates. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. skin.g. semen and also menstruation. particularly iron and copper. vomiting and fever. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. A deficiency of zinc in the diet means zinc absorption is improved. Breast feeding mothers need extra zinc in their diet. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Baking can destroy over half the phytic acid in whole meal bread. urine. You will have a larger chance of not succeeding if you do it this way initially. such as Iran and other Middle East countries. Too much zinc will interfere with the metabolism of other minerals in the body. Zinc is lost via the feces. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Pregnant women do need extra zinc. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. 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. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Various chemicals added to many processed foods can also reduce zinc absorption e. but also some common sense.
If you've grown up eating meat. we'll give you some great veggie recipes. there are literally hundreds of vegetarian cookbooks around. Don't be put off by a bit of teasing or ill-informed scare stories. cous cous and all sorts of vegetables.usually from people who know very little about their own health and dietary needs. Buy a vegetarian cookbook (or borrow one from your local library). Don't go it alone. Join The Vegetarian Society to make sure that you always have access to our expert advisors. pulses. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. remember to let them know in advance that you are vegetarian. Educate yourself by reading labels or making all your food yourself. then fish. As you get more confident about vegetarian food. then two or three days and eventually every day. take the next step by making sure you always buy free-range eggs and vegetarian cheese. And. A little later in this book. . Learn as much as you can about nutrition and what your body needs to thrive and prosper. Whether you need simple step by step instructions or gourmet dishes to impress your friends. Try something new. this can be difficult. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Be prepared to take a little teasing or snide remarks. to avoid any embarrassment when friends are cooking for you.Some people start out by eliminating red meat first. then poultry. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. but you can learn to stay healthy by understanding what it is your body needs. but always be a learner when it comes to your body and what you put into it. You'll have to change your habits. including meat alternatives like mince and sausages made from soya or Quorn(tm). Others eat vegetarian food one day a week. Vegetarians are sometimes the brunt of jokes and prejudices . but investing in a cook book is a great way to start. We've given you most of what you need to know in the above chapters. Be careful about hidden non-veggie ingredients in foods. 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. tofu. The important thing is to work out what will suit you and stick with it.
bread. 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. dairy products.will be suitable for vegetarians . Most people keep a few stock items in their kitchen cupboard or freezer. That includes anything made with animal products or preservatives. Then you'll need to stock up on vegetarian friendly foods. pumpkin. but you don't need to buy everything! In fact. Donate it to a church or local food pantry. 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. many meat-flavored varieties are actually vegetarian) Yeast extract (e.g. free-range eggs. Many of the basics . 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. Don't throw that food away. flour. frozen chips etc . vegetable oil. 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. 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.
feeds their ego and gets you an outstanding meal. or stick with more familiar tastes if you prefer. Look at the soup bars also. jacket potatoes. call ahead and ask if they offer vegetarian entrees and if not. If not. ask your server what is available. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. If you find yourself in that predicament. Most chefs in quality restaurants <http://www. well stocked salad bars.associatedcontent. such as spaghetti bolognaise. pizzas. If you are going to a quality restaurant or one that is locally owned. Many have extensive. Bean burgers. If not. DINING OUT For many new or wannabe vegetarians. stir-fry and curries can be made with soya mince.html> are more than happy to whip something up. baked beans. you will get a yes. ratatouille. all have something vegetarian on the menu. veggie sausages. Most often than not. pasta sauces and soups are all suitable for vegetarians already. scrambled eggs. Once you've broken out of the conventional meat-and-two-vegetable routine. you can break all the rules. . rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. can something special be prepared. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. pulses or just vegetables. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. chili. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. many of the soups are bean based with no meat. that fear keeps them from accepting dinner invitations from family and friends. Or worse.Eating vegetarian is a real culinary adventure.com/theme/609/restaurants. Most all of the better chain food restaurants have salad bars. many cheeses and all sorts of ready meals. Many of your favorite dishes. It shows their talent. you will almost always be able to find a vegetarian friendly meal on the menu. If you know you are going to be eating in restaurant X on Saturday.
rice and noodles. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. as well. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. you were wrong. At the big chain restaurants like Olive Garden or the Spaghetti Factory. Indian restaurants are terrific for vegetarians. Just take a moment to quiz your server about how the dishes are prepared . which are an excellent source of protein (and delicious).try dal. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. offering delicious vegetable entrees. Japanese. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. you can add a baked potato. you have a delightful adventure ahead of you . vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. are just as tasty as the meat-loaded kind. don't fret . spanikopita (spinach pie) and salad made with a grain called tabouli. Pasta with meatless marinara sauce is a staple menu item.some dishes that sound vegetarian on the menu may contain meat or eggs. too. If you're new to Indian cuisine. and they'll make sure your meal comes the way you want it. delightful little pastries stuffed with meat. such as pasta fagioli. Hit a Greek restaurant and load up on hummus. yogurt and fruit or a number of other meatless items off the menu. you can have gazpacho (a cold vegetable . called ghee . or Mexican food. and not beef or chicken). Depending on the chain. especially the ovo lactos. Chinese restaurants are great for vegetarians. The Indian diet has a rich tradition of vegetarianism. a traditional. baba ganoujh (a delicious eggplant spread). get their protein from rice and beans (just make sure that they use vegetable broth. spicy lentil dish. If you thought you'd never dine again under the Golden Arches. Other ethnic options are excellent choices for vegetarians. which is loaded with vegetables. dolma (stuffed grape leaves). and samosas. be aware that many Indian dishes are prepared using clarified butter. though.Even fast food restaurants are getting into the healthy trend. too. ovo lactos have lots of options. although not all cities have them. If you like Mexican fare. Order your salad with no meat and you're set to go.just ask that your meal be prepared with vegetable oil instead. Plain cheese pizza. Most fast food chains now offer garden salads in a wide variety of different flavors. And if the gang heads out for pizza. as it pasta primavera. Tell your waiter that you don't eat meat. Many Italian soups.Italian restaurants are another great option for vegetarians. or even a cheese-less pizza topped with vegetables.
they may not know how to feed you. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. It's tough. if you're questioned. Offer to show them websites. fundamentally. This is one time. enchiladas. enjoy the company and have a good time anyway! . If all there is on the table that you can eat is bread and salad. The choices are more diverse than what you think. Etiquette is. about behaving well under challenging circumstances. smile and say that they're so delicious that you're happy to enjoy them. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. and you have the research to back it up. you need to make the best of things. the breaded and fried) and bean-and-cheese versions of all the usual favorites .chat with your tablemates. That you feel. In those cases.and. Here they are worrying about your health and you are worrying about hurting their feelings. do so . Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. Dinner parties . books and magazines so they can learn more. but often misguided. even if your hosts know that you're vegetarian. Assure the well meaning. Don't be afraid to ask questions when you are dining out.soup). chiles rellenos (green peppers stuffed with cheese. If you're the host. tostadas and tacos. remember that's it's just for one meal . that your diet is the perfect diet for you. you can make sure that you have a tempting variety of delicious foods. Or you may end up in a situation where your hosts simply have no idea of what your needs are. If you're not comfortable with taking a chance on the veggie burger. you really do have to stand firm. loved one that you are indeed paying attention to your health.both attending them and hosting them . They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Even if it's disappointing.can be problematic for people on special diets.burritos. simply order a salad or baked potato. the family member or friend that just will not accept that you've gone meatless. But what if you're the guest? Often.
If you accommodate their needs that same way you'd like yours accommodated in a similar situation. or peanuts. or your hostess sits a plate of animal food in front of you. allowing guests to fill their plates only with what they want. You should only serve meat if you genuinely feel comfortable doing so. Whatever happens.some are allergic to bell peppers. It's a choice only you can make! . If someone asks. then eat a light meal before you leave the house. Part of being a terrific host is anticipating your guests' needs. ask them if they have special dietary needs. so you have more time to enjoy your guests. and you think there might be challenges finding something to eat. or dairy. and it's considered rude to draw all of the conversation to yourself in such a manner anyway.squish things around and mess up your plate. If the conversation is compelling. don't make an issue of your diet. do what children do . When having people to your home for dinner. or didn't. Think about how you'd like to be treated when you go to dinner at a friend's home . To be blunt. tell them you're vegetarian and steer the conversation to something else. You'll be surprised at what people have to say . One sure way to make everyone happy is to serve a variety of different dishes buffet style.no one will be looking at their plate and wondering why there's still food there . stick to your choices and prepare a vegetarian dinner. by all means do that. eat. 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.If there's absolutely nothing on the menu that you can eat. but only do so if you won't be compromising your choices.how about offering the same courtesy to them? When you invite guests to dinner. but you won't be suffering from hunger pangs throughout the evening. or if there's anything they absolutely hate. Even under the worst circumstances there will be something for you to snack on.and it'll save you the effort of serving. no one is really interested in what you can't eat. and leave some empty space so it looks like you ate something. you can make them feel extra welcome in your home. Chances are good that people won't even notice that they are eating dishes that don't contain meat. If you're comfortable handling meat products and are doing it for the courtesy of your guests. It helps them to feel comfortable if they don't want to eat something . most people won't notice how much you did. Hide the meat under some lettuce. You can choose to prepare a separate meal in your home for your meat eating guests.
substances in breast milk that make it superior to infant formula. as yet unidentified. pesticides or other contaminants that you would if you were eating meat. (And if you're a vegan and you breast feed. Cow's milk should never be fed to babies under one year old. and it's all we require or should eat for the first four to six months of life. 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 . The good news is. Infant formula. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. Also. breast milk is the optimal food. and when she takes a quart or more of a formula per day and still acts hungry. Out first food is our mothers' milk. This isn't necessarily true. is made as close as possible to that of mother's milk. The timing varies from baby to baby .So you've decided to become a vegetarian. the alternative to breast milk. if you're a vegetarian. 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. your breast milk is superior to that of meat-eating mothers . Whether or not you breast feed is entirely your decision but. Should you decide not to breast feed. But don't give regular soy milk to a baby less than a year old.soy is less likely to cause allergies than cow's-milk-based formulas. made just for us and full of all the nutrients we need.you're not passing on any of the antibiotics.breast milk is a natural food for humans while cow's milk is not). scientists believe that there are other. for most babies. We all start out life as lacto vegetarians. In addition to the sugars and other nutrients. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.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. At the four-to-six month mark. . your child is still a vegan. it's time to transition to solid foods. it's time to introduce your baby to solid foods. as it's not designed to meet their nutritional needs. choose a soybased formula .
When giving babies "finger foods. so that their systems can get used to the change in diet. Nut butters should not be fed until after 12 months. Once your baby eats cooked cereal. Start with raw. buy ones that are free from added sugars. an vegetables that adults eat are fine for a child. As long as it's safe for the baby to chew. Vegetarian and vegan children are just like any other kids . about a half-ounce per serving. Adapt the guidelines in the baby books to the vegetarian diet. except for not feeding them meat. as almost every baby can digest it easily and unlikely to cause an allergic reaction. so if your baby has sensitivity to a food you can easily identify it. Follow the same feeding schedules and advice that you would for any other baby. preservatives and any other additives that your baby doesn't need. If you buy prepared foods. juice. or round. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. hot dogs and sandwich slices . Start with cooked grains . or any other nutritious liquid. mashed fruits and move on to cooked vegetables like mashed sweet potatoes." take care that the foods aren't too hard. Slowly add tofu into their meals and snacks. lettuce and other leafy green vegetables. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . as well as soy cheese and soy yogurt two servings per day. At seven to ten months. large. and lightly blanched and cooled broccoli. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Most babies are very fond of lentils.You'll want to introduce solid foods slowly. you can give him water. start introducing high-protein legumes to the baby's diet. regular soy milk. you can start offering your child some vegetarian versions of classic kids' favorites. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. bland flavor. which can be cooked until fairly soft and have a pleasant.once your child is old enough to transition off formula. Raw vegetables can be introduced then.rice cereal is best. It's smart to introduce new foods one at a time. sharp. starting with veggies that are easy to chew and unlikely to present a choking hazard.they'll be a bit fussy sometimes. begin to slowly introduce other foods. As you ease into the toddler/preschooler years (ages 1 to 4). regular soy milk or rice milk. Good choices are carrot sticks.
which is calorie-dense and full of good fats. Peanut and almond butters are excellent sources of calories for kids. fruits and vegetables to add lots of necessary nutrients to their diet. they sometimes don't get all the calories they require. Very young children also need to eat more than three meals each day. they caught up by age 10.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . when they were actually taller than average. and weighed slightly less than children raised on an omnivorous diet. You choose someone to spend the rest of your life with and. Don't worry about a vegetarian diet affecting your child's growth .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. cookies and other baked goods Vegetarian diets feature a lot of bulky. too. as time passes. 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. you often find yourselves negotiating to find a middle ground that you can live with. He loves reality television. One of you is messy. 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 . and since small children have equally small stomachs. to sandwiches.add avocado. All marriages are about compromise. she adores opera. but the other is neat. So be generous with the snacks featuring grains. One partner may be a social butterfly but . cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. filling plant foods.
. The key to making it work is acceptance of each other's choices. and it has to be for them. when you're single and dating. You and your spouse may agree on a lot of things. whether it is based on ethical principles. If your partner eats meat. There are probably far more of those than there are issues on which you don't see eye-to-eye. to believe that your ideal partner will share all of your values. appealing meals so that your partner can see that the diet isn't boring. the subject will come up naturally . Try to respect their decision. doing laundry. veggie burgers and non-dairy cheese at home. • Try to get your partner to compromise on certain foods. Married couples figure out how to adapt to such differences. Try to keep in mind that your choice to become vegetarian was a personal one. it isn't a choice designed to make your life unhappy or more complicated. • Acknowledge that your spouse's diet isn't meant to hurt you. on convenience or on habit. • Never attack your spouse's point of view. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. If your partner is interested. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. Buy a few cookbooks and try new recipes to keep things interesting. and the day-to-day struggle of paying bills. See if you can get them to eat soy hot dogs. But that's unrealistic . • Try to find restaurants where you can eat together. No one likes to be told that they're "bad. but still disagree on how to eat. • Don't talk endlessly about your diet. You can't control what your spouse eats . closing the door to them making that step themselves in the future. getting to work and raising children can sometimes make even the smallest difference seem enormous. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. Cook a variety of tasty.but don't lecture. As the popularity of vegetarianism increases. • Play an active role in shopping and preparing meals.no two individuals are exactly alike." particularly if they're simply eating the same diet as most of the other people they see every day. If you judge your spouse harshly for not joining you in your vegetarian journey. you may be turning them off entirely.the other's happy to stay home every night with a good book. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. especially in public. Choose venues that offer both meat dishes and vegetarian options.but you can control how you behave towards them. too. • Be a positive role model. It's understandable. so that you can enjoy a fine meal together.
so only you can figure out the answers to these questions. If they want to change. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. DEFENDING YOUR CHOICE Being new to vegetarianism. Again. Even if they're supportive of your decision. If you can't stand to have meat around you at all. it's more than likely that you're the only person in your household going meatless. .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 . Negotiate a menu plan that's acceptable to both of you. accept that your spouse may eat meat sometimes when they're not with you. however . The first thing you need to accept is that it's not your job to make them change to suit your way of eating. there will still be people who think that your new lifestyle is a weird one. You may have to ask the others in your home to cook meat outside on a grill. any more than it's theirs to turn you back into a meat-eater.and if they're not supportive. your children or roommates. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . One thing is certain. and dedicate a special section of the refrigerator to meat storage. Whether you live with a partner. your parents.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. Eating together is one of the great pleasures of any relationship. and nagging doesn't help. asking that it's wrapped in such a way that you don't have to look at it. Although vegetarians aren't looked down upon today as much as in the past.• If you've agreed not to eat meat at home.and not turning them off by lecturing them! Only you know the dynamic in your home. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. you can't control what they eat. that's great . this is a huge issue. you may find them ridiculing your food choices or even actively trying to sabotage you.
Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". that all meals served by the Israeli military are kosher. 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. When family and friends begin to question your new meatless diet. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. It all comes down to what your needs are. Try to find some good vegetarian recipes that you find convenient and enjoyable. 4. you may simply want to negotiate who cooks what. so that nobody's beliefs will be violated. A little compromise and understanding can go a long way.If your feelings aren't that strong. even though many Israeli soldiers do not normally keep the kosher laws. Here are some great recipes for you to try. but it doesn't have to be. The vegetarian lifestyle will be most difficult for the non-vegetarian. Learning how to cook without meat can be a daunting task. If your partner has decided to go vegetarian and you don't embrace that choice. for example. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. and when . Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. . You don't need to be an expert. while your spouse would be doing so if she/he ate meat.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Recognize that if you eat vegetarian food you are not compromising any principle or belief. and the compromises you and your family are willing to make. 2. Try to see the positive side of your partner's diet. (Vegetarian food is also available for Israeli vegetarian soldiers. Becoming a vegetarian is an exciting change in your life. Try out a few of these yummy recipes. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Consider. 3. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. here are some helpful tips to allow you to deal with your partner's choice: 1.) 5. and that you can share together. and prepare your own entrée on the other nights.
boil tomatillos and chopped onion in water to cover for 10 minutes. husks removed • 1 large onion. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Meanwhile.Potato and Bean Enchiladas • 1 pound potatoes. and ketchup. Place seam side down in an oiled 9x13 inch baking dish. and roll up. Spoon tomatillo sauce over enchiladas. puree with half of the cilantro until smooth. In a bowl. and 1/2 cilantro. salt. and spread remaining cheese over sauce.5 ounce) can pinto beans. Fry tortillas individually in a small amount of hot oil until soft. or until tender. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). chopped • 1 bunch fresh cilantro. 1/2 cheese. chili powder. Mix potatoes together with pinto beans. Bake for 20 minutes. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. or until hot and bubbly. coarsely chopped. Once cooled. and place in an oiled baking dish. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Set aside to cool. divided • 2 (12 ounce) packages corn tortilla • 1 (15. toss diced potatoes together with cumin. 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. Bake in the preheated oven for 20 to 25 minutes. Fill tortillas with potato mixture.
Sauté onions. Wrap the mixture in cheese cloth or paper towels. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. split .pour off the water and save the remaining potato starch. stirring occasionally. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. oregano. Potato Pancakes 4 medium baking potatoes. until brown on both sides. carrots. In a large bowl. green onions. peeled and coarsely shredded 1 medium onion. about 6 minutes. heat skillet over medium-high heat. place on skillet and flatten with a heat-proof spatula. Cover. and squeeze out the excess liquid into another bowl. and basil. egg. salt and pepper. Season with cumin. Cook until vegetables are tender. and corn. lightly beaten • 6 tablespoons salsa.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. red pepper. turning once. Black Bean Rice Burgers • 1 (15 ounce) can black beans. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. and garlic until tender. and cook 4 minutes. The starch from the potatoes will settle into the bottom of the bowl . press together about 2 tablespoons of the potato mixture with your hands. and reduce heat to medium. Stir in tomatoes. kidney beans. mix the potatoes and onions. Stir in mushrooms. Cook for about 8 minutes. Stir in green pepper. celery. and chili powder. coarsely shredded 4 green onions. Serve hot. chopped 1 egg. and reserved potato starch. and simmer for 20 minutes. For each pancake. finely chopped • 1 egg. Bring to a boil. combine the potato mixture. rinsed and drained • 1 cup cooked brown rice • 1 small onion.
Place a lettuce leaf. mash beans with a fork. Top with a tomato slice. sour cream mixture and slice of cheese on bun. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Sprinkle half of the Parmesan cheese over each tomato. egg and 2 tablespoons salsa. Pinch together perforations to seal. 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. onion. 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). and separate into 4 rectangles. mix well. Tomato Cheese Melt • 1 onion bagel or English muffin. Place 2 slices mozzarella on each rectangle. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Unwind the roll dough. burger. thickness. Cover each with remaining dough. Add the rice. Press the edges firmly with a fork to seal. Broil 6 in. combine sour cream and remaining salsa. Bake in the preheated oven 10 to 12 minutes. Moisten edges of rectangles with water. Sprinkle each with 1/4 teaspoon oregano. In a small bowl. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. sprinkle half of the cheddar cheese and cayenne pepper. Place 2 rectangles on a 9x13 inch baking sheet. from the heat for 4-5 minutes or until cheese is bubbly. Flatten to 1/2-in. or until golden brown.In a large bowl. Top each with 2 teaspoons tomato paste.
chopped • 3/4 cup dry white wine • 3 tablespoons butter. sliced • 1/4 pound zucchini. basil. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). stirring to coat. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . melt butter. Place in two large shallow baking dishes and bake in preheated oven. and Romano cheese into the vegetable mixture. and saute onion until tender and lightly browned. Remove from oven and let cool completely before breaking into pieces. for 1 hour. Pour in a thin stream over popcorn. wine. and continue baking 10 minutes. stirring constantly. until cheeses are melted and bubbly. In a medium saucepan over medium heat. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. and bake in the preheated oven 30 minutes. Place popcorn in a very large bowl. tomatoes with liquid. garbanzo beans with liquid. corn syrup and salt. Bring to a boil. chopped • 1 (8 ounce) can garbanzo beans. Heat oil in a medium saucepan over medium heat. Stir in brown sugar. In a medium baking dish. stirring every 15 minutes. and bay leaf. Monterey Jack cheese. Cover. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. and continue baking 30 minutes.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). stir. Remove from heat and stir in soda and vanilla. zucchini. Boil without stirring 4 minutes. Uncover. Stir heavy cream. mix onion. garlic. butter.
pepper. Add dried mushrooms along with the water they soaked in. Using a extra-large stock pot sauté onions. sliced • 3 pounds carrots. 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. in order for vinegar to evaporate. fresh mushrooms and carrots. season with salt and serve. slice thinly and set aside. cayenne. garlic and shallots in olive oil and set on low. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Let cook for 15 minutes. Stir in vinegar and cook for approximately 3 minutes. Stir in water. It works well when using a 3 millimeter slicing disk. salt. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Stir in capers and parsley. 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. vegetable base. mashed • 3/4 cup white sugar • 1 egg.• 3 pounds thinly sliced shallots • 3 small red onions. Sprinkle flour over onions and cook for 1 minute. chopped • 3 cloves garlic. nutmeg. softened in water • 3 pounds fresh mushrooms. thyme and sliced artichokes and cook for 25 minutes.
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. After the dough has doubled in size turn it out onto a lightly floured surface. Cover and let rise until nearly .• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). combine brown sugar and cinnamon. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. In a small bowl. sugar. room temperature • 1/3 cup margarine. In another bowl. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. baking soda. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Place rolls in a lightly greased 9x13 inch baking pan. press Start. or line with muffin papers. Stir the banana mixture into the flour mixture just until moistened. Roll up dough and cut into 12 rolls. In a large bowl. mix together 1 1/2 cups flour. beat together bananas. Roll dough into a 16x21 inch rectangle. baking powder and salt. Sprinkle topping over muffins. 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. Spoon batter into prepared muffin cups. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. softened • • 1 (3 ounce) package cream cheese. cover and let rest for 10 minutes. Bake in preheated oven for 18 to 20 minutes. softened • 1/4 cup butter. 2 tablespoons flour and cinnamon. egg and melted butter. Select dough cycle. In a small bowl. Lightly grease 10 muffin cups. until a toothpick inserted into center of a muffin comes out clean. mix together brown sugar.
Spread frosting on warm rolls before serving. When they are good and soft. Stir Fry: Sauté onion and green pepper in oil. use extra firm). Add more oil to the middle of the pan. While rolls are baking. Add water and mix thoroughly. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. then add your drained. You can add some turmeric for color if you like. Bake rolls in preheated oven until golden brown. about 30 minutes. When it looks like you could eat it.com/products/censura. confectioners' sugar. preheat oven to 400 degrees F (200 degrees C). Sauté this for another couple of minutes. crumbled tofu (don't use silken. 1/4 cup butter. Remove from heat and add mustard and margarine. move them to the sides of the pan and form an empty circle in the middle for your tofu. beat together cream cheese. When it starts to get golden.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. Heat on Med until thick and bubbly. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. 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. Set aside. Meanwhile. about 15 minutes.doubled. mix in the peppers and onion and keep frying. vanilla extract and salt.
black). chopped 1 can olives. Thaw pie shell and take 1/2 out of the tin. layer 1/2 cheese on bottom of lower crust. pinto. Add slowly either cornstarch or flour till slightly thickened. Bake at 400 for about 45 min. Mix it up. zucchini. heat broth in large kettle. just keep it till later). Add water and mix thoroughly. nutritional yeast. olives. then add spinach on top. combine flour. salt and garlic powder. Spoon in veggies and sauce. add spices. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. To make sauce. till crust is brown and delicious cheese and juice oozes out. Set aside 1/2 cup of cheese sauce in separate container. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Meanwhile. beans. Add cooked veggies and coat them w/sauce. Add onion. Spoon in filling. cilantro and salsa to sauce. Cheesy Bean and Cheese Enchiladas 1/2c flour 1/2c nutritional yeast 1 teaspoon salt 1 teaspoon garlic powder 2 cup water 1 teaspoon mustard 4 tablespoon margarine 10 tortillas 2 small cans enchilada sauce 3 cans beans (white kidney. and close it up as best as you can w/ the torn top shell. or whatever you like. cumin.A variety of veggies such as green beans. Cook in microwave or oven till about 3/4 cooked. Remove from heat and add mustard and margarine. and lower heat. Roll and push to one . cook chopped veggies (NOT spinach. You can add dairy free milk and use veggie bouillon cubes. 1/2 cup salsa (optional) In medium-large saucepan. or just about anything. drained 2 medium onions. tarragon. Heat on medium heat until bubbling and thick. Meanwhile. chopped 1/4 cup chopped cilantro. Place a tortilla in pan and cover in enchilada sauce. Add rest of cheese on top of that. mushrooms.
keep warm. vegan cream cheese.. 30-45 minutes. repeat process until all noodles are used up. until it is thoroughly heated. stir well. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. herbed tofu 8 oz.. Add herbed tofu.. sauté for 1 minute.end of pan. nutritional yeast at this step. Place 3 lasagna noodles in bottom of 11x7 baking dish. Add carrots and veggie broth. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Usually lasagna takes about 45 minutes to cook thoroughly.. sliced . Cover and bake 15 min. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Add olive oil to a large skillet. 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. and lemon juice. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Uncover and bake an additional 20-30 min. Continue until all tortillas filled. Bake at 350 until brown. use your own judgment. Remove from heat. at 375 degrees. top with spaghetti sauce. set aside. Add parsley and garlic. vegan cream cheese 2 Tbsp. spread carrot mixture over top. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. place over medium-high heat until hot. simmer uncovered for 5 min. just to make it a little bit more cheesy!). Stir in nutmeg (possibly you could add some about 1/4 C.
Reduce heat to low and simmer. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. combine the onion with the rice and all the remaining ingredients. or black beans. Cook over medium-high heat and bring to a boil. covered. and add tomatoes. pink. seeded and minced. Remove from heat and stir in basil. In a mixing bowl. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . TORTILLA CASSEROLE One 16-ounce can pinto. 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. Heat the oil in a small skillet. wine. Stir together thoroughly.• 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. Allow pan to cool. be careful not to burn. or until the top is golden brown and bubbly. remove pan from heat. 1 1/2-quart baking casserole. salt and sugar. about 20 minutes. Pour the mixture into a lightly oiled. Add the onion and sauté over low heat until lightly browned. water. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Bake for 35 minutes. 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. preferably organic • 1 to 2 fresh jalapeño peppers. Just as the garlic begins to turn brown.
drain them. Simmer gently until the sauce has thickened. Slowly pour into the saucepan. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Add the mushrooms and continue to sauté until the mushrooms are wilted. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. cheddar. stirring constantly. then cut into squares to serve. or until the cheese is bubbly. overlapping one another. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. and then add the baked tofu and . Lightly oil a wide. heat the margarine or oil in a medium-sized saucepan. half of the cheese. Add the noodles and cook until just tender. finely diced • 2 to 3 scallions. Repeat the layers. Pour in the sauce. Let stand for a minute or two. half of the bean mixture. and then return them to the pot. In the meantime. Mix thoroughly. according to package directions. Bake the casserole for 12 to 15 minutes.2 cups frozen corn kernels. Bring water to a boil in a large pot. Add the celery dice and sauté over medium heat for 3 to 4 minutes. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Combine the first 7 ingredients in a mixing bowl. then remove from the heat. spelt. When the noodles are done. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. thawed 2 scallions. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa.) • 1 tablespoon light olive oil • 3 medium celery stalks. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. 2-quart casserole dish and layer as follows: 4 tortillas. etc.
or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. large shallow casserole dish. soy yogurt.or soft taco-size. cooked with a vegetable bouillon cube. diced and sprinkled with vinaigrette . letting everyone make their own burritos or tacos with any or all of the ingredients listed above. black olives. drained • Cured olives. Transfer the mixture to an oiled. warm the refried beans in a saucepan with a little water to loosen. Allow to cool for 5 minutes. Top generously with wheat germ. 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. warmed or taco shells. Place everything on the table. Bake for 30 to 35 minutes. TORTILLA FIESTA • Flour tortillas. 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. black or green • Fresh mozzarella balls or very fresh tofu. burrito. Cook some quick brown rice according to package directions.scallions and season to taste with salt and pepper. and then cut into squares to serve. or until the top is golden brown and beginning to get crusty.
Heat as needed in the microwave or in a preheated 400-degree oven. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Stuff the mixture back into the potato shells. MUSHROOM-STUFFED POTATOES. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. • 4 large baking potatoes • 1/4 cup organic dairy. Pass around the Parmesan cheese for topping the pasta. drain it and return it to the pot. prepare a platter or two of antipasto and slice the bread. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. soy. Warm up as needed. When cool enough to handle. leaving a sturdy shell. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. When the pasta is done. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. green part only. and serve. While bringing a large pot of water to a boil and cooking the pasta. Scoop out the inside of each potato half. the diced tomatoes). cut each in half lengthwise. Stir in the pasta sauce (and if you've used dry pasta. Add the remaining ingredients and stir well to combine. about 1/4 inch thick all around. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. or rice cream cheese .• 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. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Add the onion and sauté over medium heat until golden. Add the remaining ingredients and stir well to combine. steamed • 1 cup grated organic cheddar or cheddar-style nondairy cheese • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. or rice milk • 2 cups finely chopped broccoli florets. cut each in half lengthwise. leaving a sturdy shell. stirring occasionally. and cook until they are done to your liking. Add the mushrooms. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Season with salt and pepper and stir well to combine. Scoop out the inside of each potato half. cut each in half lengthwise. Heat as needed in the microwave or in a preheated 400-degree oven. with the mashed potato in the mixing bowl. Heat as needed in the microwave or in a preheated 400-degree oven. liquid and all. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. and serve. Combine the mushroom mixture. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . cover. chopped • 8 ounces white or cremini mushrooms. about 1/4 inch thick all around. and serve. When cool enough to handle. leaving a sturdy shell. about 1/4 inch thick all around. Heat the oil in a medium skillet. Stir in the cream cheese. Transfer the scooped-out potato to a mixing bowl and mash it coarsely.• 1 tablespoon light olive oil • 1 large onion. When cool enough to handle. Scoop out the inside of each potato half. soy milk. Stuff the mixture back into the potato shells.
thinly sliced Preheat the oven to 350 degrees. and stir. stirring often. then refrigerate for at least an hour. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Remove from the broiler and transfer to a serving container. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Wipe the mushrooms clean. CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk . or until the top of the pudding feels fairly firm to the touch. remove and discard the stems. Just before serving. or a combination) Preheat broiler (unless using a toaster oven). Combine the first 4 ingredients in a mixing bowl and stir together. then cut into wedges to serve. Broil in the oven or a toaster oven for 4 minutes. or brown rice syrup • 16 ounces fresh organic mushrooms. about 4 to 5 minutes. any variety (portabello. until the chocolate chips have melted. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. baby bella.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Cook over medium-low heat. oyster. preferably two. Broil until the mushrooms begin turning dark and are touched by charred spots. cremini. Stir in the maple syrup. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Allow to cool completely. maple syrup. slightly overlapping circles. shiitake. Transfer to a small saucepan and add the chocolate chips. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Puree the tofu in a food processor or blender until completely smooth. cover the top of the pie with thin banana slices arranged in concentric.• 1 tablespoon honey. If using shiitakes. Combine the mushrooms with the teriyaki mixture and stir together.
Make a well in the center of the dry ingredients and add the applesauce and oil. Combine the applesauce. Allow to cool to room temperature or just warm. then use a whisk until the mixture is smooth. or until the bottoms are just lightly browned. then cut into squares or wedges to serve. 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. Pour into the flour mixture and stir together until fairly well blended. Let stand for a minute or two. . Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. baking powder. Stir in the chocolate chips and optional walnuts. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Pour into a lightly oiled 9-inch round or square cake pan. rice milk. Stir in the chocolate chips and optional peanuts. Stir together until the wet and dry ingredients are completely mixed. Bake for 10 to 12 minutes. then carefully remove with a spatula to plates to cool. and a knife inserted into the center comes out with chocolate. Bake for 25 to 30 minutes or until golden on top. preferably cane juice sweetened • 1/2 cup chopped walnuts. but no batter. sugar. and peanut butter in another bowl and whisk together until smooth. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together.• 1/2 cup natural style peanut butter. and salt in a mixing bowl and stir together. Combine the flour. optional Preheat the oven to 350 degrees. 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. optional Preheat the oven to 350 degrees.
mixing quickly and lightly with a pastry knife. Cut in the butter and shortening. and salt and pepper into the egg mixture. Slice six of the asparagus stalks. or to taste Crust: In a medium sized bowl. Bake it in a preheated 350°F oven for 10 minutes. Yield 1 tart. and cool to lukewarm before removing the bottom. Bake the tart in a preheated 350°F oven for about 30 minutes. Remove the tart from the oven. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. the tougher your crust will be. Prick it all over with a fork. 12 servings. or until it's set. beat together the eggs and milk. combine the flour and salt. Mix until the dough just holds together. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Stir the sliced asparagus. Remove it from the oven. mushrooms. a mixer or your fingers until the mixture is crumbly. and add the water. the more water you use.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Make a well in the center of the pastry. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. and let cool. adding an additional tablespoon of water only if necessary. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. on the diagonal. Baked Ravioli . egg yolk and vinegar. then stir in the cheese. oregano and thyme. Filling: In a medium-sized bowl. into 3/4-inch pieces. Pour the filling into the crust.
Add the tomatoes. In a large saucepan over a medium heat stir place in the olive oil. Chop eggplant. package of frozen ravioli • 8 oz. until tender. 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. hot and golden. Cook the ravioli as described on the package. cheese. The cheese should be bubbly. celery carrot and onion. Serve with a crisp salad. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Lower the flame and simmer for 20 minutes. pepper and garlic together. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Bring to a boil. can Italian peeled tomatoes • 1 tsp. Place the cooked ravioli in the pan and top with the rest of the sauce.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. salt • 13 oz. Slightly undercook them. sugar • 1/2 tsp. Place tomatoes in a blender and puree. celery onion and carrot. In a baking pan place in some of the tomato sauce to cover the bottom. Fry each piece in oil until brown . sugar and salt in to the saucepan with the vegetables. Cover and cook for 10 minutes. whole mozzarella cheese-2 cups shredded. eggplant. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. parsley.
Add 3/4 cup of the cream and boil until slightly thickened. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. heat olive oil over medium heat. coarsely chopped. until softened. Cover and cook for 10 minutes. Cover and cook over low heat about 15 minutes. stirring occasionally to keep vegetables from sticking. Add eggplant. Take remaining 1/4 cup cream and toss with pasta. minced • 1 Plum tomatoes. coarsely chopped • 4 large tomatoes. and herbs. or 2 cans (14. quartered and thinly sliced • 1 small eggplant. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Keep going till run out. Add tomatoes. cubed • 2 green bell peppers. stirring often. about 2 min. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. Add garlic and onions and cook. about 8-10 min. or until eggplant is tender but not too soft. stir until coated with oil. mix well. stir to combine. crushed and minced • 1 large onion. Drain on paper towel and then place them in a baking pan with sauce on the bottom. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. shallots and tomatoes to pan and cook until reduced to 1/2 cup.on both sides. Add peppers. zucchini. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. .5 ounces each) diced tomatoes • 3 to 4 small zucchini. 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. about 6 to 7 minutes.
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. frozen chopped spinach 1/2 lb. pepper 2 tsp. Combine oil & lemon juice (for salad dressing. etc.) Place tomatoes on baking tray.Rigatoni With Tomatoes. Feta Cheese. Boil pasta until al dente. Cut each tomato in fours. . cottage cheese 4 eggs 6 tbsp. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Mozzarella. Bake tomatoes for 45 minutes until wrinkled & shrunken. Let it cool. crumbles 1 pt. flour 1/2 tsp salt 1/2 tsp. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Let it cool down. Season the tomatoes for taste (salt. pepper. 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. pkg.
Serve with Italian bread or garlic bread sticks . Pour remaining sauce over manicotti. Grill or broil until colour shows on vegetables. Drain. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. sprinkle evenly with cheese. rinse with cold water and let drain. marjoram. To tell if it is done. Fill each manicotti with mixture. etc. about 10-15 minutes. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Grease a 9" square baking pan with the butter and pour the mixture into the pan. If it comes out clean. Then combine the two mixtures into one bowl and stir well. In medium bowl combine all filling ingredients and mix well.In another bowl mix together salt. Bake the pie for one hour. the pie is ready. stick a knife or toothpick into the center of the pie. Bake an additional 5-8 min or until cheese is melted. Let the pie cool for a few minutes. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Uncover. Thread onto metal or soaked bamboo skewers. Make sure you spread it evenly. Let sit for one half hour. flour and eggs. heat oven to 400. pepper. Meanwhile. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Place filled manicotti over sauce.) • 2 tsp garlic.
Add soy sauce. shiitake mushroom caps thinly sliced • 1 med. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. 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. bell pepper. cook onion and garlic in oil for 3 minutes. bok choy. Fry 2-3 minutes on each side or until golden brown. Serve over rice. vegetable stock. or until they begin to soften. sliced diagonally • 2 c baby bok choy. chopped • 1 red bell pepper. stirring frequently. thin strips . Pour about 1/2 cup batter on hot griddle. water chestnuts. combine ingredients. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. about 5 minutes. mustard. mix well. water chestnuts. peeled & grated • 1 medium carrot. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. celery. until vegetables are crisp-tender. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. lightly coated with non-stick cooking spray.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. red bell pepper cut in short. grated • 1/4 C onion. chopped • 8 oz. Continue cooking. and mushrooms.
celery.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. add to skillet with vegetables. and peas. in 1/2" cubes 1 red bell pepper. Mix to blend well and set aside. Add sesame oil. . When it begins to smoke. and vinegar. lightly beaten 1 carrot. simmer until vegetables are crisp-tender. Place a small skillet over medium heat. Stir briefly. Stir in the rice and stir-fry 1 minute. Add ginger and garlic. about 5 minutes. Stir-fry 1 minute. Add the carrots. heat oil in large deep skillet or wok over medium heat. When it begins to smoke. Pour in the sauce and cook until the rice is heated through. 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. stirring occasionally. add 2 tablespoons of peanut oil and the lightly beaten eggs. if desired. add the remaining 1/4 cup of peanut oil and the garlic. Sprinkle with peanutes or cashews. tossing well. cook 3 minutes. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Stir until the eggs are firm but moist. Meanwhile. Place a wok over medium-high heat. Serve hot. Add broth and sugar snap peas. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. Add mushrooms. 3 to 5 minutes. Set aside. bell pepper and bok choy. Add tamari or soy sauce. stirring frequently. Bring 1 quart of water to a boil in a small saucepan. Drain and rinse in cold water. cook 30 seconds. red pepper. cook 1 minute. Drain again and reserve. Transfer the eggs from the skillet to a small bowl and break them into small curds. stirring occasionally. Add the carrot and boil 1 minute. Drain noodles.
pkg. 1/2 cup of the picante sauce and 1/2 cup of the cheese. This dish will keep well in the fridge for up to a week. drained 1/4 tsp chili powder Heat oven to 350 degrees. crumbled feta cheese • 1 sweet red bell pepper. After all of the ingredients have been thoroughly (yet gently!) mixed. seeded • 1/2 c chopped green onions • 1/2 c black olives. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. They are done when you can easily stick them with a fork. Sprinkle with remaining 1/2 cup cheese and the chili powder. leaving the skins on. Let stand 5 minutes before serving. egg product. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. and rosemary. Mix beans and remaining 1 cup picante sauce. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . After the potatoes are tender. 8x8x2 inches. drain them and move the potatoes to a mixing bowl. press in bottom of baking dish. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. spoon over rice mixture. 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. with nonstick cooking spray. oregano. Do not overcook! While the potatoes are being cooked. 6 servings Spinach Stuffed Tomatoes 10 oz. cook the potatoes in boiling water until tender. mix the oil. Spray square baking dish.Potato Salad • 2 lbs med. Next. let the salad stand for at least thirty minutes before serving. Mix rice. vinegar.
Invert tomatoes shells on paper towels to drain. Chop pulp finely and add to spinach. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . drain well and squeeze dry. Serve salad in a large bowl. Slice and hollow out centers of tomatoes.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. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. cilantro and sesame seeds in a large bowl. Put in large bowl. Toss the cabbage mixture with the vinaigrette. Preheat oven to 350 degrees. salt & pepper to spinach mixture and blend well. Let stand for 20 minutes. Discard seeds. Asian pears. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. onion. garnish with chopped green onion and toasted sesame seeds. carrot. soy sauce. Let stand 5 minutes. Add 1/2 cup mozzarella cheese. This salad goes well with grilled meats and fish. honey. shredded • 2 Asian pears. parmesan. Spoon evenly into tomato shells. 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. In another large bowl mix cabbage. sugar. Sprinkle with remaining mozzarella and parsley. green onion and red pepper. Asian Slaw • 1 head of Napa Cabbage.
• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Simmer tomatoes with the two cheeses for three minutes. Set off burner and allow cheese to melt into soup. Pour into greased 9x13" pan. prepared according to package directions Melt butter over high heat until bubbly. and pepper. heavy cream. Rapidly add vodka. salt. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. Bake at 350 degrees 5060 minutes. 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. (The alcohol burns off but makes tomatoes "come alive". Add chopped white part of green onion. Add red pepper flakes. garlic. Prepare pasta (shell or tube pasta suggested). Simmer for 2 minutes. Add parmesan cheese at the end of cook time. then add 1 cup of heavy cream and simmer for one minute. .
top with parmesan then cheddar cheeses. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. press into pie plate as crust. white pepper • Dill weed to taste • 2 pkgs. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. quartered and sliced • 2 cans of 15 oz. 8 oz. . sprinkle parsley flakes in a larger circle around the onions.Mix completely with the sauce and serve immediately. Bake at 350 for 1 hour. sprinkle paprika in a larger circle around parsley flake circle. vegetable broth • 2 onions. pour carefully over cheeses. cream cheese • Chopped fresh chives or edible flowers for garnish. Zucchini Soup • 4 medium zucchini. chopped • 1 tsp. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Carefully put a layer of spinach and crumbled feta cheese into the crust. salt-free lemon/herb seasoning • 1/2 tsp. Combine potatoes and 1/4 cup onions. milk. Sprinkle with seasoned salt and garlic powder. Vermont Cheddar Pie • 2-3 cups diced. Combine eggs.
add remaining liquid. Garnish with chopped chives or fresh flowers. until smooth. or until beans are very soft and a red gravy is produced. chopped green onions and rice. Add season salt and continue to simmer this combined mixture for another hour. 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. white rice. chicken broth. a portion at a time. Cook mixture until soft. Serve hot over warm. pepper and dill weed to taste. approximately 20 to 30 minutes. Blend the cream cheese in blender until smooth. 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. except seasoning meat. After beans have been cooking for approximately 2 hours. Then blend in zucchini mixture. Cook for approximately one more hour. Chill over night or until very cold. onions. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Add to a large pot and cover beans with water until water is two inches above bean line. add zucchini. Bring to a rolling boil.In a saucepan. Add all other ingredients. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice .
There are many. women require at least 1. Not only does exercise burn calories. it helps the body maintain its useful muscle mass. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Dieting alone can cause the body to believe it is being starved. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. since weight lost through these practices is mostly water and lean muscle tissue. This can negatively affect his physical fitness. it loses fat at a slower rate. In other words. A combination of exercise and diet is the best way to lose unwanted body fat. many more recipes out there for vegetarians. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. one should eat less and exercise more. Prepare a medium-hot skillet. as a result. This is just a start for you. lightly oiled. 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.500.• 2 tbsp powdered sugar Mix all ingredients together very well. There is no quick and easy way to improve body composition. and it may also help keep the body's metabolic rate high during dieting. In response. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. This ensures an adequate consumption of necessary vitamins and minerals. . not fat. Athletes should avoid diets that fail to meet these criteria. it tries to conserve its fat reserves by slowing down its metabolic rate and. final mixture will be a little lumpy.200 calories. with the calories distributed over all the daily meals including snacks. Be creative and use your imagination. Losing fat safely takes time and patience. Athletes must consume a minimum number of calories from all the major food groups.
A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. good health. Anaerobic activities. most people would need to run or walk over 50 miles to burn one pound of fat. rowing. fat is seldom the only source of energy used during aerobic exercise. Exercise alone is not the best way to lose body fat. cross-country skiing. This section gives basic nutritional guidance for enhancing physical performance. crosscountry skiing. swimming. Diet In addition to exercise. will not make up for poor health and exercise habits. such as sprinting or lifting heavy weights. Aerobic exercise. proper nutrition plays a major role in attaining and maintaining total fitness. and jumping rope.Fat can only be burned during exercise if oxygen is used. which uses lots of oxygen. stair climbing. In reality. walking. running or walking one mile burns about 100 calories. burn little. Aerobic exercise is best for burning fat. A good diet alone. is the best type of activity for burning fat. examples include jogging. swimming. if any. walking. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. exercise to music.500 calories in one pound of fat. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs.selecting a variety of foods from within . athletes should regularly eat a wide variety of foods fro-m the major food groups. especially in large amounts. and rowing. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Because there are 3. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. Instead. however. and mental alertness. In addition. As a result. bicycling. Good nutrition is not complicated for those who understand these dietary guidelines. To be properly nourished. he needs to run or walk 35 miles if pure fat were being burned. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. Aerobic exercises include jogging. bicycling. For an average-sized person. fat. a mixture of both fats and carbohydrates is used.
85) or about 710 calories in one hour.1 calories/ minute) or about 305 calories/hour. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. A well balanced diet provides all the nutrients needed to keep one healthy. results from the clogging of blood vessels in the heart. a slow. x 0. Similarly. has been associated with high levels of blood cholesterol. while participating in archery. progressive disease. a person running at 6 miles per hour (MPH) will burn 0. A high intake of fats. 14 if somewhat active. To estimate the number of calories you use in normal daily activity. = 11. especially saturated fats and cholesterol.034 calories per pound per minute. = 5. that is./min. Another dietary guideline is to consume enough calories to meet one's energy needs.079 cal. Keeping a daily record of all foods eaten and physical activity done is also helpful. x 0. Good dietary habits help reduce the likelihood of developing CAD. The blood cholesterol level in most Americans is too high. By comparing caloric intake with caloric expenditure. a 150-pound person would burn 5. CAD. For example. multiply your body weight by 13 if you are sedentary. and a typical. they should eat three meals a day. intensities. Weight is maintained as long as the body is in energy balance. as shown in Figure 6-4. balanced. Thus. ./lb. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. and durations. and 15 if moderately active. the state of energy balance (positive. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested.1 calories per minute (150 lbs. Avoiding an excessive intake of fats is an important fundamental of nutrition. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. You will need still more calories if you are more than moderately active./min./lb.034 calories/minute/lb. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. 150-pound male will burn 11. when the number of calories used equals the number of calories consumed.85 calories/minute (150 lbs. as shown in Figure 6-3. or negative) can be determined. Even snacking between meals can contribute to good nutrition if the right foods are eaten.each group. a person will burn 0. The result is a rough estimate of the number of calories you need to maintain your present body weight.079 cal.
The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. The body uses fat to help provide energy for extended activities such as a one-hour run. At least 50 percent of the calories in the diet should come from carbohydrates. In addition. whole wheat bread. As a result. Finally. Repetitive. We should increase our intake of polyunsaturated fat. but to no more than 10 percent of our total calories. plain water is the best drink to use to replace the fluid lost as sweat. Cool. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. rice. Concerns for Optimal Physical Performance Carbohydrates.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Initially. water lost through sweating must be replaced or poor performance. The evaporation of sweat helps cool the body during exercise. potatoes) are the best sources of energy for active athletes. age. Sweat consists primarily of water with small quantities of minerals like sodium. up to 60 minutes before exercising. especially when training in the heat. Because foods eaten one to three days before an activity provide part of the fuel for that activity. sex. Individual caloric requirements vary. pasta. and training sport. the contribution from fat gradually increases. and possibly injury. such as candy. 'but as the duration increases. Very intense activities use more carbohydrates. Examples include weight training and the APFT sit-up and push-up events. It is also important to avoid simple sugars. Athletes . Carbohydrates are the primary fuel source for muscles during shortterm. the chief fuel burned is carbohydrates. high-intensity activities. The current national average is 38 percent. Water is an essential nutrient that is critical to optimal physical performance. in the form of glycogen (a complex sugar). we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. high-intensity activities. we should reduce our daily cholesterol intake to 300 milligrams or less. Foods rich in complex carbohydrates (for example. because they can lead to low blood sugar levels during exercise. can result. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). it is important to eat foods every day that are rich in complex carbohydrates. are the primary fuel source for muscles during short-term. It plays an important role in maintaining normal body temperature. depending on body size. Athletes often fail to drink enough water.
During intense training. 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. nausea. one's need for protein might be somewhat higher (for example. During prolonged periods of exercise (1. Sports drinks. Weight lifters. Many people believe that body builders need large quantities of protein to promote better muscle growth.5+ hours) at intensities over 50 percent of heart rate reserve. This can improve endurance. are helpful under certain circumstances. if any. Although cholesterol has purposes and is important to overall health and body function. too much cholesterol in the body has damaging effects. it is necessary to first understand what cholesterol is. these beverages can provide a source of carbohydrate for working muscles. . LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. 1. these drinks should be used with caution during intense endurance training and other similar activities. The primary functions of protein are to build and repair body tissue and to form enzymes. and diarrhea. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. On the other hand. Therefore. can lead to abdominal cramps. and after exercise to prevent dehydration and help enhance performance. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. During periods of intense aerobic training. Protein is believed to contribute little.5 grams per kilogram of body weight per day). during. as do regular soda pops and most fruit juices. drinks that exceed levels of 10 percent carbohydrate. who have a high proportion of lean body mass.0 to 1. The recommended dietary allowance of protein for adults is 0. Most people meet this level when about 15 percent of their daily caloric intake comes from protein.8 grams per kilogram of body weight.should drink water before. Cholesterol is a fatlike waxy substance and is produced by the liver. to the total energy requirement of heavy resistance exercises.
Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. Instead.) HDL transports cholesterol from cells back to the liver. This puts you at serious risk for disease such as heart and stroke." As with some fats. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. This is done simply from reducing cholesterol by 1%. You want to ensure that your levels of this cholesterol remain . though. In fact. When you eat saturated foods such as dairy. On the other hand when you eat foods such as fruits. In fact. cholesterol cannot be dissolved in the blood. Lipoproteins equip the cholesterol to move around the body. The purpose of this ebook is to inform. When cholesterol is at a good level it works to build and repair cells. This is known as "good" cholesterol. vegetables. and grains you can maintain optimal health as they do not contain cholesterol. With too much cholesterol in the body. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. it plays a life-giving role in many functions of the body. the levels build up and cause damage by clogging your arteries. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. molecules called lipoproteins carry cholesterol to and from cells. When the cholesterol level is appropriate. and produces bile acids which are proven to aid in the digestion of fat. High cholesterol can be avoided! With a nutritious diet. alternative ways to manage your cholesterol without having to rely on medications. produces hormones such as estrogen and testosterone. meat and eggs your cholesterol elevates. As we progress with "30 days to lower cholesterol" you will learn healthy. there are several different body functions and several different substances that make up our understanding of "cholesterol. educate and provide healthful options. The two main types of lipoproteins are: High Density Lipoproteins (HDL. which is another form of fat. HDL is either reused or converts to bile acids and disposed.Cholesterol forms every cell within the body.
smoking. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. Low Density Lipoproteins (LDL. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. If you want to see a graphic representation of this. In addition. Other factors involved in this risk are age. we are setting ourselves up for problems. We will address this issue as we progress in "30 days to lowering cholesterol. 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. and diabetes mellitus. when we speak of having "cholesterol levels" we mean more than one number. HDL consists of more protein than triglycerides or cholesterol. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. some people require a very aggressive approach which includes cholesterol lowing medication. HDL aids to ensure protection from the risk of heart attack and/or stroke. Eating fast foods and convenience foods results in eating too many fats and salts. Understanding the Causes of High Cholesterol Besides diet. since having too low levels of HDL . As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition." This documentary details the attempts of one man to live on fast foods and little exercise alone.high for optimum heart health.even when other cholesterol levels are normal . . gender and the heritage of the individual. and aids to remove LDL from your artery walls. The results on his cholesterol and body health in just 30 days are truly frightening. other causes of high cholesterol are lifestyle. For some. gender. Due to heart risk factors besides diet.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Obviously.may lead to heart problems. consider renting the documentary movie "Supersize Me. which can raise our bad cholesterol levels. To maintain optimum health. family history of heart disease.
Diet: An important consideration in eating is choosing lower fat. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Exercise does not have to be a large time or money commitment. work harder and start earlier in adopting a healthy lifestyle and eating plan.prevents arteries from working their best. The Dorsal Aorta or the main artery branches out into many smaller arteries. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. Just 20 minutes of aerobic exercise. Use low fat cooking sprays to replace heavy oils whenever possible. Too much cholesterol in the blood . High levels of bad cholesterol may even prevent arteries . If you have a family history of heart disease and high cholesterol levels.especially bad cholesterol . Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Your Arteries and Cholesterol The job of your arteries is to pump blood. the cholesterol level starts to increase. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. It is never too late to start on this path. While there is not much that you can do about your age. Buy cooking oils that are unsaturated. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. including walking. Women generally have a lower level than men from age 50 to 55. Once a woman starts menopause. Age and Gender: Cholesterol levels increase with age. each day will lower cholesterol.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health.
No matter what your current health. Even having "borderline" cholesterol levels . It helps pump the body's blood. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. High cholesterol levels fill arteries with thick substances that prevent your body from working well.can increase your chances of heart disease or stroke. since cholesterol can actually lead to blockages in your arteries. Each are made up of epithelial cells. smooth interior. This means that if you want to prevent heart disease. In a healthy person. Arteries are constructed of a tough exterior and a soft. eating a better diet and getting exercise can help keep you healthy. The inner layer is smooth and allows the blood to flow easily. it is critical then that we keep arteries free of bad cholesterol for optimal health. As the heart beats. heart attacks. The middle layer is elastic and very strong. you need to keep your cholesterol levels in a healthy range. For this reason.or bad cholesterol levels that are elevated but not considered "very bad" . and strokes. the arteries expand and are filled with blood. Consider: Heart disease is one of the leading killers in North America. and the main reason behind the blocking of arteries is high levels of bad cholesterol. this system works effectively and the blood can carry oxygen and other essentials throughout the body. 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. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. 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 . If this happens often enough you can suffer a heart attack or a stroke. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. Your heart becomes starved of required blood.from functioning at all.
. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. If you need assistance seek out a nutritionist or dietician. you can take steps to regain your health by following a low cholesterol and low fat diet. this sort of diet will also make you feel generally healthier and more energetic as well. if you have elevated levels of high cholesterol. Limit your sodium intake to 2400 milligrams a day. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. If you have too high cholesterol. especially if you have very high cholesterol. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. but reducing your intake of all salts is the better choice. Being overweight can contribute to cholesterol and to heart ailments. a healthy diet is the one thing that you must absolutely do in order to ensure heart health.Eating is one of the things that can affect your cholesterol level a great deal. As an added benefit. Consume less than 200 milligrams of dietary cholesterol each day. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. or follow the limits for dietary cholesterol that your doctor sets for you. The effects over all will be immediate. Receive 25_35% or less of your day's total calories from fat. Again. try to lower your saturated fat intake as far as possible. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. In fact. In fact. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Sea salt is a better option. 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.
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. which can wreak havoc on your heart health. These foods include: Oats. . including select cuts of meat. rye. sausages. salami and fatty red meats All foods that are fried. hot dogs. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. bologna. High cholesterol foods include: Organ meats (this includes liver.Refuse foods made with harmful trans fats such as margarine. poultry. • Enjoy foods high in soluble fiber. salad dressing and sauces. You can keep the skin on to seal in the juices so long as you remove the skin before eating. Limit and eat only in moderation if at all: Highly processed foods. and especially processed meats such as deli meats. fish. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. eggs and nuts each week. dry beans.
To put it simply. The white "marble" is fat that can increase your cholesterol. While you do not want to overeat.and have lower cholesterol levels as a whole. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. Even the leanest cuts of meat. chicken. vegetables. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. You can only eat small portions of animal products before you have to worry about cholesterol content. and cuts that have less white "marbleized" texture. In fact. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. fish. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . As an added bonus. With vegetables and fruits. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less.When selecting meat. 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. you do not have to worry as much about eating too many fruits and vegetables.that North Americans face. not poached. If you have always felt deprived while following low-fat diets in the past. those nations that eat more fruits. Consider all the vegetables you may not have tried yet (please note that this list is not . When most of us think of "veggies" we think only of a few. 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. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. and grains are healthier .not to mention the higher rates of obesity . Increasing your intake of fresh (not canned. but some fruits and vegetables have been linked to lowering cholesterol in patients. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. white meat. you can avoid this in the future simply by eating more fresh fruits and vegetables. there is no such worry. Select fish such as cod that has less saturated fat than even chicken or other meats. choose leaner cuts.
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. red beans. These may include snow peas. green beans. borlotti beans. sugar snap peas. kidney beans. navy beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . many which you likely have not tried before.there are too many vegetables to list here . lima beans to azuki beans. there are many delicious brands of peas. not just the seeds.and please note that some of these vegetables may be classified as fruits): Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans. chickpeas. green peas. runner beans. from black beans.complete . and many others) Bean sprouts Lentils Peas (again. mung beans. broad beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. soy beans.
and others. orange. Fuji. red potatoes. 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. Jonagold. not just their size. Empress. Arlet. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. it is a fungus. Centennial Crab. from butternut to acorn to pumpkins and gourds. Cortland. you will be stunned by the range of lettuces out there. Mantet. some quite rare. Blushing Golden. Empire. Kandil Sinap. Honey Crisp. 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. Braeburn. Try the following varieties: Akane. Mcintosh. Gala. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Liberty. from the common to the exotic. There are many types of mushrooms. and they can easily be bought fresh or dried to add flavor to just about every meal) Mustard greens Nettles Okra Peppers (from hot peppers like the habanero and others to sweet green.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. . Chieftain. Mutsu. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. yellow and red peppers.
Monmorency cherries. boysenberries. Stanley Prune_Plum. elderberries. lingonberries. Bartlett. Wilson Juicy. Yataka. bearberries. nannyberries. many kinds. Starking Delicious Plum. Red Haven. loganberries. Patricia. huckleberries. Canary. Honeydew. bilberries. Opal. Hedelfingers. and others) Berries (besides the usual strawberries and raspberries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Chinooks. cranberries. and others) Persimmons Pineapples Plums (including Mt. and sweet cherries such as Black Russians. and others) Clementines Dates Figs Grapefruits Grapes (there are many.Northern Spy. Empress Prune_Plum. Starr. Royal Plum. Baby Bananas. Dietz. Red bananas. Yellow Transparent. Baking Bananas. among others) Pears (including Asian pears. Red Secor. currants. cloudberries. Watermelon. Beirschmidt. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Unize Plum. Lapins. blueberries. there are dewberries. sea grapes. Reliance. and others) Cherries (from sour cherries. Canteloupe. gooseberries. wineberries. Russet. barberries. Red Astrachan. Virginia Gold. crowberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . and Sensation Dwarf Peach. Apple Bananas. Cassava.
and prepackaged meals. every week. If you want to lower your cholesterol over the next 30 days. The fact is. Over the next 30 days. Print the list and circle all the fruits and vegetables you have not tried. of course. are notorious for offering poor nutrition and plenty of fat. Make it a mission to buy some fresh fruits and vegetables you have not tried. salt. convenience. Cooking and Cholesterol If you want to lower your cholesterol.treat it like a checklist of the food adventures you could have with food. Your taste buds and your cholesterol level will thank you for it. . use this list of fruits and vegetables. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet.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. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Realize that these lists of fruits and vegetables is far from complete . Read about new varieties of fruits and vegetables and try them as well. most of us have tried only a small fraction of the fruits and vegetables that are out there. 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. you will want to cook your own meals more often. avoid all fast-food. The secret to low-fat eating is to make eating the right foods as attractive as possible. Look back over the list of fruits and vegetables . find a variety of fresh fruits and vegetables you have not tried and try them. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. you will naturally choose foods that are good for you and for your heart. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. and sugar. In fact. Convenience foods. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this.it is only a way to get you started in discovering new fruits and vegetables. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. When you have many types of healthy and delicious foods to choose from.
Japanese. If you must use salt. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. and drizzle the salad with olive oil and lemon juice. 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. Cooking to lower your cholesterol is not very hard. use only a pinch of the best sea salt you are able to buy. Choose fresh ingredients . Simply chop up some favorite salad greens (mescalin mix. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . tomatoes. cucumbers. Vegan. Buy some fresh herbs.no matter how harried your schedule: If you are very busy and tired at the end of a long day. cut more veggies into a salad. 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. you can easily create a salad that is enticing. Use these to add flavor to your cooking rather than relying on salt. switch ingredients to healthier alternatives.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. You can also create a very low fat salad dressing by combining half an avocado with some herbs . There are many recipe books at your local library . Use good olive oil instead of butter. Don't overlook cookbooks that feature Chinese. even if you are lost in the kitchen. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen.This isn't hard to do. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. If you have recipes you cannot part with. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. carrots. herbs) and garnish with a few nuts. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. and Indian recipes. zucchini. Wrap some veggies in a tortilla. Raw food.the very freshest you can. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Not only is this healthier for you.
It can also be a great quick breakfast on days when you are in a rush. Add the pasta and toss until the vegetables are the desired consistency. If you do want to add meat to your salad. You can make similar meals with rice or even low-fat tofu. Pastas: There are a number of pastas available. whole milk products such as chesses. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. berries. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. All can be made into delicious and heart-friendly meals in minutes. Shred your favorite vegetables or cut them into very small pieces. This can be a very tasty combination and is still quite healthy for you. Add your favorite fresh herbs (basil is a good choice) and combine. Sandwiches: Sandwiches are quite easy to make. Instead. and lemons can make a beautiful and attractive salad that is very low fat. bacon bits.and lemon juice. and other high-fat foods in your salads. Experiment with different fruit combinations to find different tastes. If you are craving desserts. opt for skinless poultry. Instead of fats or mayonnaise on your sandwiches . Simply cook the pasta in a pot. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Fruit Salads: Chopping up some of your favorite fruits. This makes an excellent and very healthy snack. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. 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. Avoid highly processed deli and sandwich meats. If you are using apples or other fruits that tend to "brown" in your salad. but some combination of this recipe can give you a tasty meal with less fat.which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. A 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. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Avoid croutons. eggs. Combine until blended. Many prepared pasta dishes use plenty of salt or cream-based sauces. . use lean and skinless chicken or other poultry. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp.
skim. If this does not work. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. If you absolutely crave a dessert or snack.many are very high in sodium. At many fish shops.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. fat. animal or graham crackers. and hydrogenated fats). and poultry rather than red meats. puddings made with low-fat milk that make lower-fat alternatives. fig and fruit bars. 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. fish. polyunsaturated. However. wafers. cover with lemon juice and possibly herbs and grill or bake until done. Jello.simply place the fish on the cedar. these products still do often contain sodium. fruit sherbert. calories. plenty of calories and some fats. take care to read the labels on these snacks and choose the brands with the least sugar. occasionally eating low-fat desserts and snacks such as angel food cake. Also. For example. Lean meat dishes: When you have chosen your lean cuts of meat. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . try to stave off the craving with fresh fruit. 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. 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 . Consume fat free. Choose only lean meats. and salt that you can. Enjoy white meats. sodium. though. low-fat yogurt. and sugars. 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. and cholesterol . so overindulging in these will certainly not allow you to keep your heart healthy. calories.
but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. though.even when those foods are processed and contribute directly to higher cholesterol. you likely picture the hamburger you see in advertisements .a large. Odds are. Today. simply because salads and vegetables are advertised a lot less. If you cannot find fresh produce out of season. less than healthy foods have needed advertising. You learned to like some foods as a child. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. When you think of a salad.and likely this has been the doing of advertisers. try frozen foods that have no sauces or other ingredients added. because they were not needed. you may nit get the same strong images in your head. juicy burger with all the toppings. adopting a very low-fat diet and healthier lifestyle is often challenging. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Traditionally. It sounds crazy. they were for less-than. pickled or tinned foods. 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.healthy processed foods. spiced. Although we may know which foods we should be turning to and which lifestyle changes we need to make. 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 . there is a huge market for convenience and "junk" . Face it. Think of the last ten food advertisements you have seen. we don't always do what is right. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. When you picture a hamburger. but you have also learned to associate certain foods with certain ideas and ideals . However. 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. prepared. especially if we have followed less than ideal eating and life patterns for some time.Choose fresh rather than processed.
If this describes you. . 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. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Take a look at those high-fat and cholesterol-high foods. much as restaurants do. Advertisers do an incredible job at making foods attractive.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. Is it any wonder that restaurant meals .foods. Add some music or candles to your dinner. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. though. Advertisers are trying to make their products appealing. junk foods. There is no reason why your heart health should suffer because some advertiser is good at their job. Odds are. In fact.they add ambience to make the meals more attractive and appealing. When you visit your local grocery store. Most people see the majority of food advertisements on television. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Also avoid radio ads and restaurant advertisements in magazines and newspapers. avoid the television for a while and watch your cravings for fatty foods decrease. 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. In too many grocery stores. and sodas to the amount of space given to the produce section. Figure out where you see advertisements for foods and then avoid those ads. so that customers are more likely to walk away feeling happy and satisfied with their meal. After all. and lower your cholesterol over the next 30 days as well. This is no mistake. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. sugary foods. Often.even those that are fatty and terrible for your cholesterol . compare the amount of shelf space given to convenience foods. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. they are placed at eye level. they come in brightly designed packages that grab the eye. but many times these foods are less than great for your cholesterol level. 2) Make good-for-you foods appealing. 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.
By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. cold. As soon as you are aware that you are craving the foods. This is especially important since there are few ads for these foods and many of us come to associate negative images of health 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. and look up stories about the disgusting things people have found in the fast foods and convenience foods. For example." This is not likely to make you crave these foods especially since you are always hearing great adjectives . 3) Describe foods in a way that makes them appealing to you. If you find that you crave convenience foods. use a little negative advertising. This will make bad-for-your heart foods seem far less attractive. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. you will find it much easier to stick to a low-fat diet . You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. greasy. fast foods.when buying food that is good for you. watch out for negative words.such as "delicious" and "juicy" described about fatty foods. Advertising works by staying with you. 4) Use a little negative advertising. try to find ways to make these foods less appealing. and other foods you are trying to avoid during the next 30 days. recall the times you have had terrible fast food or convenience food meals. Whenever you find yourself craving foods that are high in fat or sodium. Ask your friends and family for their dining-out horror stories. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. and disgusting.without feeling cheated or deprived.For the next 30 days. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. . congealed. You can use the same technique to make good-for-you low-fat foods seem appealing. imagine them in the worst possible light .as mushy. Try to do the same thing as advertisers .that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.
For the next 30 days. you should eat in and eat foods you have prepared yourself almost all the time. If you make healthy foods more attractive and visible. you are more likely to reach for them when you are hungry.and are less likely to cheat on your new eating plan. go through your home and get rid of the foods that you should be eliminating or cutting back on. If you keep cookies. If your kitchen is an enticing place to cook. healthy foods over the next 30 days . you are far less likely to be tempted by them. you can easily reduce how much fats and sodium goes into each meal. Also get rid of any fliers. or menus from take-out places and restaurants. give it away. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. You do not have to invest a lot of money for this. 2) Give them away to a friend or food bank. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. you are more likely to cook at home rather than being tempted to eat out. . advertisements. 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. When you make your meals yourself. That way you are far more likely to reach for low-fat.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. and other temptations around. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. no-stick cooking ware. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. 3) Eat in. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. wok. try to find ways to make cooking in your kitchen more appealing. While you are cleaning out your kitchen. Replace your foods with lowerfat or healthier alternatives. fried foods. 4) Get lots of appealing heart-healthy foods into your kitchen. a rice steamer. you are more likely to turn to them when you are feeling hungry.and for life! . 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. If these things are not in your home. If you have a deep-fryer. as you work to lower your cholesterol. 2) Make your kitchen a heart-healthy place. Invest in parchment paper. but prevent fruit flies. if you can.
once you learn to cook healthy and delicious meals. The hard part is staying motivated to keep the diet plan up for weeks. This is especially a problem since we so often equate social times with eating . but we often leave eating to chance. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. Whether you get help from a roommate. so that there is no excuse to turn to convenience food. 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. For many of us. then find some way to make cooking time more fun . 8) Socialize without food. If you can't find someone to help you. 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. Meet friends at the gym. or in your home rather than in restaurants or cafes that feature rich foods. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. or spouse. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. 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. 9) Get motivated. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. and pubs or we have movie nights that include take-out pizza. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. on hiking trails. coffee shops.5) Consider taking a heart-healthy cooking class. This can make heart-healthy eating more difficult. child.we meet friends at restaurants. Or. . You will learn many recipes and cooking tips for heart-healthy eating. Over the next 30 days. cooking with someone else tends to be more fun.listen to music or watch a movie on a portable DVD player as you cook. and have the opportunity to spend time with others who are concerned about heart health. 7) Get help in the kitchen. it can be too daunting to come up with a menu and then cook a meal from scratch. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. If you have very high cholesterol. Many of us take in excess calories and fats when we eat out with others. Plus. fear is a great motivator. make it a habit to meet friends at places that don't have food as a major entertainment. Find ways to get yourself motivated to eat well for life. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. After a long day at work. Most of us plan our days and our finances.
it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. sadness boredom. Sometimes. this is very simple. If Tuesday work meetings leave you reaching for cookies in your office desk. salads. list the times you are more likely to want to eat. The portion size of grain should be smaller and the portion size of animal proteins (meats. high-sodium "fast foods. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Keep low-fat yogurt and other low fat foods around for fast snacking. then you may need to find a different route home. Post your list in your planner or other visible place so that you will see it. When you prepare a meal. Make sure that you eat different fruits and vegetables . and beside each item. Most of us have specific emotions and events that may make us turn to comfort food. 12) Figure out your eating dangers and find ways to overcome them. list ways you can avoid the situation or at least make better choices when you are faced with it. and cholesterol in each of your foods is causing you stress. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. simply make sure that most of your plate is taken up by fresh fruits and vegetables. vegetables." 11) Make heart-healthy food more interesting. sodium. 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.10) Make heart-healthy food more convenient. milk products) should be smaller still . fruits. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. 13) Make cholesterol-friendly eating easier.no larger than a pack of cards. and other healthy meals easier. Luckily. If counting fat grams. or meetings with your boss. fiber. Sound too simple? Not at all. Whether it is general stress. and other low-fat foods are among the most convenient foods out there. If you can make low-fat alternatives easier to reach for than fast food. 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. types of fat. On a paper. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. and you will reach for these foods rather than turning to high-fat. If your walk home from work takes you past a favorite restaurant you find hard to resist.
Supplements include vitamins. skinnier. If you are on a very strict low-cholesterol diet. Eliminate foods such as organ meats. amino acids. as well as concentrates. There are thousands of supplements on the market. this may not be enough. or give you more energy. but it will go a long way towards ensuring that you don't give into the cravings. 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. This will not make your cravings for less-than-healthy meals go away. minerals. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. If you are considering supplements. lower your cholesterol by making sure that reaching for lowfat.each day so that you get a variety. and extracts of these substances. Nor are supplements a substitute for regular exercise. inexpensive. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. but for most people interested in lowering their cholesterol. herbs. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. constituents. Supplement product labels must include the words "dietary supplement". heart-healthy foods is more appealing and automatic than reaching for high-fat foods. or easily digested by all.do your cooking with the olive oil. this simple formula will be a snap to follow and will actually lower your cholesterol. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Variety is still important because bars and powders are not always low fat. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Over the next 30 days. Eating a variety of foods on a regular basis is the most important step toward this goal. all of which are easily accessible to athletes. metabolites. full-fat dairy products. you must weight the purported benefits against the potential risks . egg yolks. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. and convenience or restaurant meals entirely. There is no one magic pill or powder that you can take that will make you stronger. Use olive oil as your main source of fat and refuse other dressings or sauces . and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. botanicals.
While a diet that's full of nutrient rich food should not be replaced. First off. For example. Another source for information is the web. It's like always giving your car premium gas and oil to do its job even better! . what do you take? First off. you are probably still missing out. look for supplements that can offer weight loss benefits. make sure that you have a reliable source. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. even if you think that you can do this through the foods that you eat. Don't assume that any information that you find is reliable. Giving your body the nutrients that it needs to make it through the day is essential to your well being. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. In addition to this.(and cost) before deciding to use any product. But. find out what type of supplements you can take for your individual needs and problems. Quality is very important if you want to see benefits from supplementation. There are two routes to take. These individuals can also help provide you with the information you need regarding improving your conditions. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. it sometimes needs additional supplementation to take it to the best level it can be at. the claims probably are too good to be true. 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. Again. you can probably find a supplement or several that can address those problems for you. quality is essential to success here. First. Information is key. start by finding a health food store or a vitamin supplier. But. How do you know how much to take? That's a trickier question. problems with gaining weight or other conditions. If you have heart problems. find a good quality multi vitamin and take that as directed. 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. Therefore. if you have a need to lose weight. If a product makes claims that sound too good to be true.
the bonds in the ATP molecule are split. Another important supplement is whey protein. arginine. I have been using multivitamin supplements and vitamin B supplements for 20 years. When a muscle is required to contract. Creatine works by increasing the water volume within your muscle cells. yielding ADP (adenosine-diphosphate). Once CP stores within the cell are depleted. This process takes place in the kidneys. Creatine is also a very good supplement for gaining muscle mass. or adenosine triphosphate. including both elite athletes and untrained individuals. When ATP is depleted within the cell. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. the cell can no longer contract. is the "power" that drives muscular energetics. There are several though that are very useful. mainly found in red meat. The fastest method. and methionine. For the majority of the population. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. without oxygen. The energy released by breaking this bond powers the contraction of the muscle. Creatine is the most popular and commonly used sports supplement available today. Creatine is a natural constituent of meat. I can gain 5 kg of muscle in just two weeks using creatine. liver. is through CP. turning it back to ATP.There are thousands of different supplements on on the market. . and replaces that amount through dietary intake and fabrication within the body. Creatine phosphate is "split" to yield the phosphate portion of the molecule. but you will be able to find a high quality supply at your local health food store or if you look on eBay. This phosphate portion bonds to the ADP. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. The typical male adult processes 2 grams of creatine per day. There are many different varieties of whey protein. ATP. There are several methods by which the body rebuilds ATP. Approximately 40% of the body's creatine stores are free creatine (Cr). Some of which perhaps are not particularly useful. while the remaining 60% is stored in form of creatine phosphate (CP). and pancreas. Creatine is manufactured naturally in the body from the amino acids glycine. Creatine is used for the resynthesis of ATP. the body must use other methods to replenish ATP. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance.
03. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. this could get confusing! Not really.2 kg multiplied by . There are two way to decide what dosage of creatine you should take. it's recommended that you stick to 5 grams per day. 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. In the "loading phase" which is where you begin adding creatine to your diet. Follow along closely. the formula would look like this: 1 lb divided by 2. so you would require 2. 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. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. You can also calculate creatine dosage according to body weight and mass. However. Essentially.3 = 27 grams of creatine per day After the loading phase. It can also delay fatigue during repeated workouts. you should be consuming . 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. Experts say in the "loading phase". allowing further capacity to regenerate ATP. the dosage is 20 grams a day for five to seven days. Glutamine . Many people like to take their creatine in a shake as it most often comes in the form of powder. 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. So if you weight 200 pounds. you must use your creatine regularly instead of sporadically for it to be effective. your weight is multiplied by . therefore the body will quickly move to other methods of replenishing ATP. The periods are brief because the ability of a cell to store CP is limited. In other words.3 grams of creatine per kilogram of body weight. After that.Supplementation with creatine increases Cr and CP within the muscle.7 grams in the maintenance phase. though.
glutamine reserves are depleted and must be replenished through supplementation. and stomach tissues. This includes stress that the body is under during periods of exercise. You have to have a positive nitrogen balance in order to gain muscle mass. promote healing. liver. Research shows levels of supplementation from 2 to 40 grams daily. it usually comes in powder form. but if you really want to grow your body mass. If you have too little glutamine in your system.Another popular supplement among body builders is glutamine. It is the single most important nutrient in a body building regimen. brain.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Protein is what makes up and maintains most of the stuff in our bodies. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. during times of stress. This two to three gram dosage used post workout builds protein. Much of your protein will come from your diet. However. If you want to build a ripped body. The remainder is in the lung. you'll need both creatine and glutamine alike. prevent sore muscles. Glutamine is also thought to prevent sickness. Over 60% of our amino acids come in the form of glutamine. Under normal conditions. our body can produce more than enough. Sixty percent of glutamine is found in the skeletal muscles. The typical American diet provides 3. Again. it can result in muscle loss. so you'll want to take it with milk or in a shake. Protein The importance of protein to a body builder is a no-brainer. repairs and builds muscle and can induce levels of growth hormone found in the body. Glutamine is a nonessential amino acid that is produced naturally by the body. Two to three grams has been found to help symptoms of queasiness. Many people are choosing to supplement daily due to the long growing list of benefits. Of course. Protein has been shown to have the best effects on the body when combined with carbohydrates. and speed up growth hormone production. . increasing protein through weight gainers or protein powders is necessary. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming.
Whey protein is the only choice when on a diet however. Nitric oxide promotes extended ability to life weights.The best type of protein supplement on the market is whey protein because it is the highest yield. It also supplies the most amino acids that bodybuilders use. and will dissipate shortly after you complete your workout. ice cream. causes vasodilation (an expansion of the internal diameter of blood vessels). Whey is the best investment because of its capacity as a postworkout recovery supplement. speeds recovery. If not. The release of nitric oxide creates surges of blood flow. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. and should be taken in the manufacturer's recommended dosage. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. Unfortunately this pump is only temporary. You can also add in some fruit for flavor. 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. Many body builders take nitric oxide for a variety of reasons. Combine the powder with some eggs. . especially on a diet. It also signals muscle growth. It often comes in pill form. When on low-carb diets whey can function as an alternate source of energy. Nitric oxide also comes in powder form as well. As we said before. low-fat milk. delivery of nutrients to skeletal muscle and a reduction in blood pressure. Nitric Oxide is present for a brief moment. So whey is the best protein. when a muscle contracts and blood vessels dilate. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. the best time to take your protein supplement is post-workout. which in turn leads to increased blood flow. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. and increases strength along with stamina. it's good to combine your protein with some form of carbohydrate for maximum results. sparing hard-earned muscle protein and glutamine stores within the body. so you can take it in a shake just like with other powdered supplements. Nitric Oxide. a key molecule manufactured by the body. Its unfortunate high cost however makes me advise you to use it sparingly. and olive oil. which is the muscle pump we are familiar with. oxygen transport. As with creatine.
However. But those are the only ones I prefer to take apart from ginko biloba. complexion. Both of these substances are highly controversial. you can take. but they are used by body builders all over the world. especially if you use them together synergistically. and low sperm count. They are used in treating a variety of health problems including AIDS.There are many other supplements. They also enhance performance making a person stronger and extending their stamina. . Steroids increase testosterone production which can lead to overly aggressive behavior. cancer. Steroids do have some advantages. They help the body fight the ill effects of these diseases and promote healing. Ginko is great for circulation. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. steroids have some serious health implications when taken for reasons other than therapeutic. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. and in many places. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. 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. 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. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. However. All steroids eventually change to estrogen which causes feminization in men. so it's good for your brain. which is known as stacking . They can cause serious liver damage and even lead to liver failure. general energy and well-being. Using the supplements mentioned you'll see some results quickly. That causes an enlargement of the breasts along with an increase in fatty deposits. they are illegal. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. a decrease in libido. and other serious diseases.
You will still need to take time to rest though. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. At these times a good sauna. It controls the way that you perform each action. They can be dangerous. your mind is a powerful tool and it helps you through each step of your day. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work.Growth hormones stimulate the elements in the body that make muscles grow. though. Body building has long been thought of as a man's sport. but many body builders take them to basically tell their muscles to get bigger. Following is a list of recuperation techniques and a description of them. but more and more women are getting interested in it as well. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. a massage or soak in a hot pool will reduce the feelings of fatigue. Even using various methods to help your body recover. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. 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. They can make you bigger quicker. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. . perhaps it's better to cut down on the workouts and allow for your body to recuperate. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. MENTAL TRAINING Mind Fitness. A Healthy Emotional Life As you can assume. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. it still takes time. You can get huge. They are naturally produced by the body. as well.
you need to be able to effectively deal with it and then to move on. In addition. Keeping your mind active. you need to exercise your mind. The mind's health is quite an important aspect and. several key things must play a role. 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. the importance of having a healthy brain is very evident. there is evidence that says that you can actually push off the onset by some time if you do the right things. believe it or not. 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. it's anything but easy to make it through the day without dealing with some type of stress or pressure. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. including the simple fact that you may have to battle illnesses more often and with greater intensity. There are many different ways that this can happen. 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. performing mental tasks and you need to be able to conquer problems effectively. There are many various ways that you can improve your emotional state by learning how . you need to be fully capable of thinking clearly. A Healthy Brain With the onset of Alzheimer's happening to more and more people. What's Healthy? For your mind to be in a healthy state. Emotional health is an important battle that everyone must strive to improve. For example. should something emotionally troubling happen to you. Although you may be wondering just how you can control your minds fitness. challenged and attentive is essential to your well being and this fight. For this particular battle. First. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. your body's health is directly related. When you are emotionally or mentally unfit.Yet. While life affects each one of us. such as a death or deception. In fact. 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. for many people living in today's hectic lifestyle.
too. you do all that you need to do and there's nothing limiting you. It can help you to tackle even challenging tasks with more ease and with success. and you. Not only does it pull you down through causing large amounts of emotional trauma. During these times. Believe it or not. Indeed. the right social activity is one way to improve your emotional health. it can often play a role in the way that you see your life as well as in your emotional state of mind. Where Are You Now? When it comes to determining how mentally fit you are. After all. of course. you can consider them. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. but that's not a common occurrence. learning to effectively manage stress is important. For those that do believe in a Higher Power. you may think that you have nothing to worry about. It can lead to various health issues physically. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. but it also causes all types of physical problems for those struggling with it. This is a personal decision. mental turmoil and even times when they are so stressed that they can not function properly. most people go through stages of depression. 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. While you can't take away everything in your life that causes stress. But. Sometimes it may be important to remove the stressors from your life. mentally unstable and unfit. While there isn't always a need to be religious or spiritual. . 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. too. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about.to react to critical situations. Spiritual well being is a critical factor in maintaining your health. Those that are spiritually fit.
To determine where you stand in mind fitness. For the most part. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. Do you have physical pain that is not the result of an injury? This could be stress related! 2. For many millions of people. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. Yet this is a dangerous situation. Do you hate the life that you are leading. or are eating whenever you feel like it. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. 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. For example. It's easy to go to the food to get the satisfaction that you need. 1. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. too. it hurts to hear but just like your body goes through illness. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Be honest. consider this scenario that happens over the span of time. this is one of the prime reasons that they are overweight or unhealthy in their diets. . Emotional eating is eating when things go bad. your mind can be struggling at the same time. then you should be considering the vast number of mind fitness needs you may have. While you may not want to do this. While food never used to be so readily available. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. If you have trouble sleep. Do you struggle to make the goals that you set for yourself? 4. Do you feel anxiety. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. although you may not realize it. now.Yes. ask yourself these questions. Improving the fitness of your mind not only improves your daily life but increases your longevity. stress and angry often? What does it feel like and how intense does it get? 5.
You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. it's also one of the worst things you can do for both your physical and your mental health state. though.. Soon. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. you almost purposely make the situation worse by eating bad. 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 become upset at yourself. A health self esteem is one that's confident but not overly macho. 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. is to recognize that there is a connection between the way that you feel and the way that you eat. fatty lunch. you are not fitting well into your clothing. you didn't do the job right. and you'll see differences in the way that you feel and the way that you see the world. Emotional eating is one of the hardest cycles to break.You begin by getting stressed at work. You are a failure. you hate your job so much that the only thing that makes it feel better is eating something bad for you. The first step in fighting the way that food makes you feel. As your self esteem drops. yet if left intact. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. Now. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. Just look at you.. In just a bit we'll talk about some of the ways that you can have good mind fitness. 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. your self esteem drops. You then find yourself dealing with pressure from the boss.. the pounds are creeping onto your hips. Soon. . In fact. You aren't any good. You can't make the right decisions. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. You decide you need a big.these are all things that people end up saying to themselves when they are emotionally depleted. Incorporate as many of these things into your life as you can. which includes emotional eating. You should be able to feel confident in the decisions that you make and in the way that your life is moving. you find yourself in even more problems.
If you are married. Just putting on a beautiful outfit can make you feel good about yourself. Getting away or even just finding time to play a board game is essential. Don't take friends for granted because they won't be there when you need them the most. Let's face. Although challenging. 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. take care of the way that they look and those that do things for themselves are the most confident people out there. ask what you could have improved on for next time. at least one time per week. Relationships take time and work. even when you don't pay attention to them otherwise. You should always strive for a lifestyle that's positive with those in your family and your friends. Then. learn how to accept compliments and to take criticism. you need to be able to say. Commit to going out and having fun. that relationship alone will be one that you have to work on. both physically and mentally. whatever way is fun to you. 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. In part of that comes the fact that if you want to have family and friends you . In addition. 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. work on improving them if you can and then do the best job that you can overall. its fun to have people around too! But. 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. If your boss says that the job wasn't good enough. This allows your mind to repair damage and it allows you to improve your network of friends. Those that dress well. That means taking on the challenges that come up between people. working through them and then letting them go.Accept those. 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. how can you build a social network of people that you can rely on? Make time for those that you already have. "Hey. Learn to take criticism positively.
Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Asking questions. It hinders you throughout your life by causing unhealthy living situations. but you have to do it! Stress is one of the largest problems in health today. it is important for you to find solutions to those problems. . By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. find an outlet. If the situations that you are in provide you with high levels of stress. You'll feel good about life and your social network. Managing Stress Its not easy job. For starters. You need to find something that you love to do. now you have it! You know what to do to make your lifestyle improved through these changes. To help remedy stress. a physical activity. getting the answers and working at it helps to improve the brain's function. allowing you to fend off Alzheimer's and other conditions like it. 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. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification.need to be a friend. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Stress affects your ability to function properly. Your Overall Mental Fitness Plan So. physical risks and puts your entire well being at risk for emotional breakdown. but mentally you do! For starters. You should also use challenges to help power you through your day and your life. by relieving stress. there are many things that you can do. too. A hobby. Learning new things keeps the mind active and that means health. or some other thing that really brings you happiness is necessary to have. always keep yourself learning. use your brain power! You don't have to do any type of exercise with your brain physically of course. 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.
By doing these things it will significantly improve the fitness that your mind has physically and emotionally. continuous learning and through challenges of all types. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. You Are What You Do. drinking and drugs. they are not everything. Improve them. but you may not realize the extent at which it takes to improve them. mental and emotional benefits right away. this one will be structured a bit different. Improve your social network to reduce stress and to improve your quality of life. . Do things that are enjoyable to you. Smoking. 4. Drinking And Drugs Each of those three things. If you can't think of anything. Although each of these other elements that we've already talked about is very important parts of your lifestyle. It also helps to make it through difficult times when you have someone by your side. For example. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. Keep your self esteem positive.1. but feeling good about yourself is a must for overall health. and physical fitness increases. Improve your brain's fitness by challenging it through new adventures. Each decision you make throughout the course of the day plays a role in your fitness. smoking. You probably already know the risks of what these things can do to your life. 2. Lifestyle Fitness. learn something new. is a problem for your health and your ability to make it through the life you have. 5. Make changes like these today and see results today. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Too Your lifestyle is the way that you live your life. There are no ifs about it. Unlike the other chapters. smoking will eat away at your lungs and will cause cancer. Improve your stress levels and see physical. It will cause cancer eventually in your lungs. Working on this is hard. 3.
Drinking and drugs are just as bad. You will find that your health increases. When you quit early enough. Those that don't get enough sleep are not capable of performing at their best physical or mental level.Rest is one of the most overlooked parts of an exercise regimen. you destroy your body slowly and methodically. To improve your lifestyle and to extend your life. then you aren't getting the right amount of sleep for health. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. even if it is one of the hardest things you will have to do. sleep is the body's time to relax and to recoup what it's done all day. your energy increases. You kill brain cells. Why is sleep so important ? There are actually several reasons. You need this time for your mind to. Smoking and drugs are simply a no no. your body can repair the damage that you have done to your lungs. They aren't able to improve the level at which they can function and they make bad mistakes. but the . It's a time to restart. It's the time that your body heals from the exertions of the day. you need to remove these problems from it.But. physical ailments hinder you more when you don't get enough sleep. There may be an underlying medical condition that could be causing it. refresh and give yourself the best chance at improving tomorrow. your stress levels DO go down and you can feel better about the life you are living. others can't. It's the way that your mind works through problems. Sleep Do you sleep ? No. This can only happen if you stop soon enough. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. Stress hurts more. you put your life at risk and you destroy the organs in your body. though. 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. smoking is something that you can stop. Your lifestyle fitness requires that you get quality sleep each night. Some damage can be fixed through healing over time. talk to your doctor about it. find a method to stop smoking and do it. If you are facing problems with insomnia or are struggling to get to sleep. To improve your fitness. For one.
Body temperature has a huge effect on our ability to fall asleep. it can distract from your ability to fall asleep. your lack of muscular coordination places you at a much higher risk for injury. Make sure this snack is light. Try having some white noise in the room like a fan running. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. . Working out in this state has its obvious downside. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. you start to feel sleepy. which is above the legal driving limit in most states. • Get at least eight hours of quality sleep per night. • Don't drink a lot of fluids before sleep. Just as you'd never head to the gym after drinking a few beers at your local tavern. but you'll have to use the bathroom more often as well which will disturb your sleep. During the suspended state of animation you are in. You're better off waiting until the next day when your body has been given proper rest. • Establish both a regular sleep cycle as well as a pre-sleep routine. • Keep your bedroom dark and cool. Lack of sleep can have an intoxicating effect on your body. especially tea or coffee. though.096. • Try having a light snack before bedtime. your body is doing exactly what you have been asking it to do during your workouts . If you work up a sweat before trying to sleep. Some people disagree with this theory. This will help you signal your body that it's time to think about resting. Muscle adaptation and growth often occurs at night. but if you go to bed on an empty stomach. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. According to the Journal of Applied Sports Science. Not only will the caffeine keep you awake. As your body temperature lowers. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. you should never work out after not sleeping the night before. For starters.build muscle.reality is it is actually a quite important principle.
As you know. but it is something to make part of your overall guide to living a long. A majority of growth hormones are also released when the body is in the sleep state. it is also vital in helping your body recover and ultimately grow like you want it to. • Don't eat before bed. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. your marriage. . at least two hours beforehand. stress causes a wide range of health concerns for your body. Just as sleep will give you more energy. You worry about money and end up facing financial hardships that move into your work life. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. This is what makes you grow. During a workout. Money is one of the largest causes of stress in people every single day. healthy lifestyle. Just think of the role that money plays in your everyday life. growth hormones are also released. Your body can recover and repair any damage you did during the day while you are at rest. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. but it really can be. If you are having problems with sleeping. your home life.While your body is sleeping. your body's synthesis of protein increases. but the majority of this happens while the body is at rest. • Don't do stimulating things before bed such as watching television or working on a project. there are many ways that you can overcome them. Growth hormones are very important in increasing muscle mass. and even your physical health. Financial fitness isn't something that we'll stress for too long here.
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.
abcbodybuilding.Nothing can really compare to personal advice and guidance. or network with others in social settings. Here are a few you should really check out: • www. 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. The Internet is another invaluable resource for body building information. • www.bodybuilder. contest schedules and results. this author depended on several of these websites for information. In researching this book. These are only a few resources you can check out as you begin your body building quest. and ways to prepare yourself for competition. You will get the most information by joining their website. but it's free. where to find supplements.com This is another super website where you can find tips and tricks about how to maximize your workout.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. Ask around when you are in the gym. as well as pictures of people who have made amazing transformations through a body building program. You will find more information than you could have ever hoped for on this website including tips on nutrition. and it will open you up to all sorts of insights into this great sport.com This site is nothing less than amazing. sample workout plans.getbig. • www. You will find a whole new world opening up around you! . Look around you and find what works for you.
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