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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.
weeks. it is a matter of staying healthy as long as possible. You'll learn many things that you'll be able to implement immediately to start experiencing success. That's costly to you. When each part of the machine is cared for.That's what gives me the POWER to SUCCEED. You may ask. If it isn't taken care of. for example. Really. it became something that you didn't think twice about. Fitness is an essential part of life. all of my friends. That's what we want you to think of when you think of fitness. for example you don't change the oil in it. Fitness is not something that you have to struggle with. the entire machine works the best that it can. you are shaving away days. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Imagine having a greatly increased sex drive. Others may be recovering from an illness or injury. For most. You could take all of my money. it can be that simple to be healthy. Let's make fitness fun. Do you worry about brushing your teeth today? No. but when you look at this as your body. Your body is designed to work as a machine. "What am I staying in shape for?" To each person. .) Fitness is about SURVIVAL. you likely hated it.Imagine walking alone at night and really feeling safe because you are physically strong. When you were learning how to do them. you cut several years off the life of the car. and even years off of your life when you don't take care of your machine (your body. If a car. Fitness is a term that is used to help define the ability to stay in the best physical shape. this will be something different. Sorry if I sound overly patronising. When you were three you were probably taught to brush your teeth. everything but so long as I am still fit and strong and healthy . Others may need a certain level of fitness for their employment. once you learned how to do it. it will last many years longer. then. but remember that fitness is something that you can get into the habit of doing which makes it easy. is well maintained for many years. When the machine is neglected either in part or in the whole. But. because it's a habit. then the machine won't run well and eventually won't run at all. Well I can go on about the benefits of fitness and will do so later in this book. then. You learned to put your clothes on.
It's just something that you do. Don't worry. chances are good that area of your body is bothering you because it's an unhealthy area. You'll dread it. You'll claim that getting fit is just too hard.Overcome the initial procrastination. That's not true. In fact. You'll find excuses about not doing it. Nevertheless. . Granted. but it may hurt your ego a bit to do it. IT WONT BE EASY AT FIRST.such as a weight lifter adding cardio to beat belly fat. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. What do you see? If you are unhappy about any part of your body or training. You just can't give up what you love. you'll see that fitness can be easily mastered by you. The same applies to experienced athletes that must alter or increase the training in a specific area . the first weeks of learning to be fit and staying healthy will be the hardest. it's an important first step. Our first goal is to determine where you stand right now. this is painless. You will be sore and tired. For me it's a bit of belly fat. if you have the will power to save your life by sacrificing for just a few weeks.
Here are some questions for you beginners to ask to determine where you stand right now. . • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. The higher this number is. There are several tools that you need to use to determine your health level currently. Experinced athletes should also do a realistic self review . this is generally 120 to 139/80 to 89. You need this number to be there. 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. but it needs to be in a certain range to be healthy. 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. You can find calculators for many of these available to you free of charge on the web. the more prone to health risks you are. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. Its important to do this to more firmy establish and prioritise your fitness goals.this is part of the goal setting process. For adults.
there's much more for you to consider. ideally. The fat that is here will push into your body. your ideal weight is the weight that you should be. if you are overweight. 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. start by getting through these basic first steps. But. Those that have a large midsection are the most prone to heart problems.• Ideal Weight: In comparison to your height and body structure. causing difficulty for each organ there. In effect.What To Start With To get started with fitness. your lungs and even your heart are suppressed. Beginners . Those that have a larger midsection are most prone to health risks. . One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. Your waist is important because it is the indication on your body of your potential health risk. Your kidneys. the fat here is likely to be what kills you.
to improve on. 3. Do this at home on a well programmed scale. Set your goals.1. Measure your waist. 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. Calculate your BMI. and to work on first. 5. Determine what's important for you to maintain. This will be your indication of your weight loss and health improvement. Determine that you are healthy enough physically to begin improving through diet and exercise. suck in your gut and measure at your belly button all the way around using a tape measure. 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. . Meet with your doctor to talk about your overall health. Write them down and post them in several locations in your home. not at your doctor's office. Ask him for measurements of your blood pressure. Do it the same time and same way every time you weigh yourself. Stand up straight. Get your weight. 2. Pull up your shirt.
What You Will Learn So. There's much to learn and improve on for most of us. For others it will be less dramatic. But. that's great! You are one step closer to being healthy. you can begin to improve your health. If you don't think that you need to lose weight. Therefore. Many people are still at risk for high blood pressure. By understanding where you stand on these factors above. high cholesterol as well as other concerns even though they aren't technically overweight. I got into it because I was a drug addict. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . that will mean improving other qualities of your life. you need to take into consideration the fact that overall health is in fact important to improve. inflamation syndrome. Cardio Vascular fitness level. For others. I was very ill and thin. With fitness everyday is a new beginning so you can always review your progress and set new goals. People with some experience under the belt will need to examine their flexibility.Now that you have this done. strength etc. For many that will mean losing weight. I'll point you in the direction of improving your overall health. Although many people start looking into fitness because they want to lose weight. or giving up some addiction or bad habits. Throughout this book. For me the impression made in the initial months was very strong because I made much progress in this time. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. fitness is not just about weight loss. that's not to say that you don't have health problems beyond that level.
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. That means insuring that your overall life is healthy in regards to the life that you lead. But giving up serious vices is not easy and you are well advised to get professional medical advice. isn't enough if you aren't eating the right foods even if you are losing weight. I normally need 9 if I'm training and eating heavily. I say hogwash and current medical research says the same. 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. smoking or drug use. it doesn't do much good if you don't eat the right foods. Remember. I know your situation. Most of us need 7-9 hrs sleep everyday. we'll teach you how to improve your life through easy. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. we will start there. we'll tackle what the healthy standard is. for example. Many of you will be fighting with some bad habits. General Health: First things first. help you to understand where you are and then help you to get to the goals that you have. While your body must be maintained as much as possible for health. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. Emotional stability is critical to overall health. Throughout each of these aspects. They used to tell us alot of bull that 6 hrs is sufficient.Each of these aspects is very important. With lifestyle fitness. we mean making sure you are emotionally and mentally fit. GET ENOUGH SLEEP !!! Sleep . Losing weight. though. . the goal is to improve your stress level. When i was in the army they were very keen on sleep deprivation. Because each plays a role in your overall health.some say they only need 4-6 hrs. Sure you can function on less or more. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. Its simply not true. Those with eating disorders can also benefit from physical conditioning. and even fun. especially of course if you are too fat. each aspect is just as important as the next. ways. With your mind fitness. Since your body is likely to be your largest factor impacting your life. The longest i went without sleep in the army was 5 days and 4 nights . Namely alcohol. but 7-9 hrs is optimal.
Stress and recuperation are also critically important and are covered in another section of their own. Your heart pumps oxygen rich blood to each cell in your body. This is so you can see the improvements in coming weeks and months.if its unhealthy.So. Each part of your body functions well because of the support that other parts play. Not only will you feel great but you will have medical proof. . Your brain keeps everything working. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. I cover diet in another section because its very important. give up the vices like drink and smoking. get 7-9 hrs sleep every night. delivering fuel to it so that it can perform its duty. Your lungs supply your heart with the necessary oxygen. I recommend you go to a good doctor and just get a general check up. even those things that you don't think about doing like your heart beating and your lungs breathing. This means physically. Your body is a well designed machine. actually. the time has come to improve the way that machine is working. In fact if you are looking at changing your body composition I dare you to do before and after shots. Change your diet .
Your weight. You should understand how well your body is working. That means taking the measurements that we've listed. Yet. If you are overweight. the same day at the same time each week. While your diet is something for the a later section. these fat reserves could be used. your body can't maintain a healthy muscle mass. Your body is used to providing your muscles with the fuel that they need to work hard. Talking to your doctor is a great place to start when it comes to determining your overall health. If you don't work hard. too. What's Healthy? As we mentioned early. your arms or anything else. You may not physically be able to exercise . you should address these specific concerns. That way. we need to address your body's ability to do what it needs to through being physically capable. Your muscles are necessary for functioning but they have been built to be used. If you have problems with your legs. Keep a log of this information so that you can see your progression. it goes further than this. to know what level of fitness your body is in. What some people don't realize is why their body has developed as it has. chances are good that your heart has been affected by it. It would store food in fat so that when there wasn't enough food available.Go to the library and read as much as you can on health and physiology. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. your neck. You should weekly weigh yourself. You cant do that without the information in your head and I cant teach you everything in just one book. Well back in the time of the cave man. You shouldn't skip this step. your blood pressure and your body mass index are good indications of your overall health. too. not to sit idle. Your job is to give your body what it needs to continue to perform correctly. you can improve your overall health and then improve upon your situation by knowing how to. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. this could be a potential problem that needs to be considered. it's important for you to know where you stand health wise. you need to take into consideration the vast number of measurements that we've already taken. Where Are You at? As we've mentioned. the body had to do what it needed to so that you could stay alive.
Exercise is something that some people hate and others love. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Our overall plan to improving your body's fitness level is through exercise. 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. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. chances are good that you aren't getting enough exercise and fitness into your life anyway. If you aren't having any physical limitations. Understanding where you are is difficult for many at first. In actuality. personal trainers are making a tidy living helping people stay fit. Its not easy thing to do at first. But. the man known as the "father of bodybuilding". Now. one step at a time. Again. look at your body in other manners to determine what you can improve on. pains or weight problems. How Can You Improve ? Improving your body means improving your body's ability to move and function. Gyms are big business. its going to improve. It's a hard realization.to a certain level. it's not the permanent solution. As he became more popular. not to sit in a chair at a desk all day. he created several businesses around his fame and was among the first people to market body building products bearing his name. In the late 19th century. he was credited with the invention of the first exercise equipment marketed to the masses. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. but remember your body is built to be used. the sport of body building has been around for quite some time. and body building supplements are at an all-time level of performance. He became so successful. coupled with the other fitness elements later throughout this book. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. This competition was the basis for many . but it will get easier. even if you aren't overweight. that's a great sign. Using your muscles and strengthening them are vital to improving health and fitness. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much.
This book will guide you through some of the basics to get you started. and more aggressive in their behavior. nutrition was focused on more than ever. Olympia competition that remains the most popular body building contest to date. you heard of him right ? Through the years. In 1970. body building has just grown in popularity becoming almost an obsession for many people. there can be a lot to learn. 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. but you'll need some information first. and body building equipment evolved into an effective means for working muscles in ways never thought of before. stronger. Training techniques were improved. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. . Of course. When World War II broke out. Women have started to take an interest in honing their bodies. and the sport has evolved into a real competitive arena. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger.others to follow including the Mr. men around the world were inspired to become bigger in their physique.
the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. By balancing your training and recuperation you can optimize your biochemistry. Especially with the training and recuperation. There is aerobic training which is best for cardio respiratory improvement and fat loss. Well guess what. Diet also has a significant influence over biochemistry.can you do the splits ? Probably not. But its a nerve reflex that prevents you. then there is anerobic which is great for muscle and bone growth and strength. The nervous sytem is quite remarkable. 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.Exercise Physiology Lets cover some basics about physical training. The components of physical fitness are as follows: Cardio respiratory endurance . . Your body works with a natural cyclic rythym. Deeply tied in with all of this are your biocemistry and your nervous system. If you can do it with one. Aerobics can improve muscle function and growth. If done in the right way the two are complimentary. Components of Fitness Physical fitness is the ability to function effectively in physical work. Your workout routines. hormones and waste products in the blood such as lactic acid. The three things of most interest to us in biochemistry are nutrients. Nothing else. consider this . Anerobics can aid the cardio system and reduce fat. After a while you will develop a natural sense for this. The nervous system prevents this from happening (thank heavens). In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. diet. By training. stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. But you can raise one leg out to the side at 90 degree's i bet (everybody can). supplimentation and recuperation should all fit in with your optimal body routine. and other activities and still have enough energy left over to handle any emergencies which may arise. training.
progressive training. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. sleeping.the amount of body fat an athlete has in comparison to his total body mass. Excessive body fat detracts from the other fitness components. reduces performance. and negatively affects one's health.the greatest amount of force a muscle or muscle group can exert in a single effort. and eye-foot coordination are classified as components of "motor" fitness. from the Olympic-caliber athlete to the weekend jogger. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. One should strive to exercise each of the first four fitness components at least three times a week. normal range of motion. Time. Factors such as speed. Regularity is also important in resting. "FITT" Regularity. muscle power. Intensity. Infrequent exercise can do more harm than good. Progression. a person must exercise often.the ability to move the joints (for example. detracts from appearance. agility. eye-hand coordination. elbow. . Muscular endurance . Flexibility . Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. and Type. Appropriate training can improve these factors within the limits of each athletes potential. knee) or any group of joints through an entire. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Body composition .and following a good diet. To achieve a training effect.Muscular strength . The principles of exercise apply to everyone at all levels of physical training.
Personally I have a cardio workout at the warmup stage. Three physical activity periods a week.Balance. however.you must strive to conduct 5 days of physical training per week. Specificity. and flexibility should be performed each week to improve fitness levels. athletes should have at least three strength-training sessions per week. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week.since overemphasizing any one of them may hurt the others. Providing a variety of activities reduces boredom and increasesmotivation and progress. then I do my weight training and perform stretches between my weight exercises. Another way to allow recovery is to alternate the muscle groups exercised every other day. The acronym FITT makes it easier to remember them. time. Thus. Time. at least three exercise sessions for cardio fitness. a program should include activities that address all the fitness components. it does not improve a 2-mile-run time as much as a running program does. 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. with only one session each of cardiorespiratory. Although swimming is great exercise. FITT Factors Certain factors must be part of any fitness training program for it to be successful. goals and motivation. to obtain maximum gains in muscular strength. For optimal results. and flexibility training will not improve any of these three components. Overload. Training must be geared toward specific goals. especially when training for strength and/or muscle endurance. These factors are Frequency. Variety. For example.Intensity. Ideally. muscle strength. for example. You will find that you can experiment and find the optimal routine for your metabolism. To be effective. strength. . Recovery. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. and Type. athlets become better runners if their training emphasizes running.
With some planning. The following training program serves as an example. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Such programs. By training continuously in this manner. when coupled with good nutrition. and Friday. it is the factor many units ignore. During the second week. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. and Tuesday and Thursday are devoted to muscle endurance and strength. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. and Friday.and Friday are devoted to cardio fitness. you may also choose to run on Tuesday and Thursday. Unfortunately. Monday. For example. all components of fitness can be developed using a three-day-per-week schedule. and cardio fitness is trained on Tuesday and Thursday. Wednesday. The more energy expended per unit of time. INTENSITY Intensity is related to how hard one exercises. 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). if you have a hard run on Monday. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Wednesday. Depending on the time available for each session and the way training sessions are conducted. Wednesday. Stretching exercises are done in every training session to enhance flexibility. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. a five-day-per-week program is much better than three per week. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. and those that exceed 90 percent HRR can be dangerous. In the first week. the greater the intensity of the exercise. 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. . However. will help keep you super fit. However.
if he is in relatively good shape. the group run will be too intense for some and not intense enough for others. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. if he is in excellent physical condition. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. One's ability to monitor the heart rate is the key to success in cr training. graphic$$$$$$ Percent MHR Method With this method. With this information. the THR is figured using the estimated maximal heart rate. an appropriate THR or intensity can be prescribed. if he is in reasonably good shape. . resting heart rate. A person using this method may exercise at an intensity which is not high enough to cause a training effect. one must compensate for its built-in weakness. If a athlete knows his general level of cardio vascular fitness. he can determine which percentage of HRR is a good starting point for him. graphic$$$$$$ When using the MHR method. a 20. Thus. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). he could start at 85 percent of his HRR. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. and. and relative conditioning level. By determining one's maximum heart rate. a person who is in poor shape should exercise at 70 percent of his MHR. at 70 percent HRR. and. For example. if he is in poor shape. if he is in excellent shape. A athlete determines his estimated maximum heart rate by subtracting his age from 220. at 60 percent HRR. To compensate for this.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. at 80 percent MHR. As a result. one can be sure that the intensity is enough to improve his cardio fitness level.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. For example. at 90 percent MHR.
the product obtained by multiplying 0. (See Figure 2-lB. To determine the RHR. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. In summary. When the calculations produce a fraction of a heart beat. and immediately after exercising. then multiply this by six to get his heart rate for one minute. These arteries are located to the left and right of the Adam's apple. the body will usually have reached a "Steady State" after five minutes of exercise. As shown. Exercising at any lower percentage of HRR does not give the heart.) Yet another way is to place the hand over the heart and count the number ofheart beats. At this time.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. Before anyone begins aerobic training. the value is rounded off to the nearest whole number.7. the athlete should monitor his heart rate. or to see if one is within the THR during and right after exercise. During the 10. he should know his THR (the heart rate at which he needs to exercise to get a training effect). Thus. he must exercise harder to increase his pulse to the THR. (See Figure 2-1A. If his pulse rate is below the THR. and the heart rate will have leveled off. and lungs an adequate training stimulus. In this case. For example. the athlete should get a count of 27 beats (161/6= 26.) During aerobic exercise.7 BPM is rounded off to give a THR of 161 BPM. .second period. the percentage (70 percent in this example) is converted to the decimal form (0.83 or 27) if he is exercising at the right intensity. The result is then added to the resting heart rate (RHR) to get the THR. as in the example. He should count his pulse for 10 seconds. particularly if they cannot find more than 20 minutes for cr exercise.70 and 131 is 91. (See Figure 2-1 C. or maintain. an adequate level of fitness.7 is added to the RHR of 69.7 results. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. a THR of 160. muscles.70) before it is multiplied by the HRR. When 91. 160. place the tip of the third finger lightly over one of the carotid arteries in the neck. use the THR of 161 BPM figured above. This will let him determine if his training intensity is high enough to improve his cr fitness level.
Walking is a great place to start. Using this figure. the less intense the activity. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. multiplied by six. an athlete can easily find his own THR just by knowing his age and general fitness level. He should count as accurately as possible. If not. A athlete who maintains his THR throughout a 20. It is inversely related to intensity. For example. If he takes only one pulse check. a 40-year-old athlete with a low fitness level should. The more intense the activity. or duration. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. during aerobic 70 percent HRR. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster.If his pulse is abovethe THR. Another way to gauge exercise intensity is "perceived exertion. he should do it five minutes into the workout. To improve cr fitness. • Start with basic aerobics and work up as your tolerance increases. then start with a basic program.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. the longer the required duration. He should check his exercise and post exercise pulse rate at least once each workout. In this type of training. the athlete must train for at least 20 to 30 minutes at his THR. talk to your doctor. TYPE First we will discuss aerobic training. . Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. your body will work to improve its function by improving how much work your heart can do. the shorter the time needed to produce or maintain a training effect. To find out if you have any limitations. gives an error of six BPM. since one missed beat during the 10-second count." This method relies on how difficult the exercise seems to be. Here are some tips for you to get in aerobic training. refers to how long one exercises. TIME Time.
Road marching. . • Move on to more aerobic style exercises. elliptical machines. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . .Exercising to music.Jogging. -Tennis (singles). You should try to increase this to 30 minutes three times per week.) -Racquetball (singles). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. They must also be of sufficient duration and intensity (60 to 90 percent HRR).Walking (vigorous). . running. Your goal is to start with 10 minutes of continuous aerobics three times a week. Swimming.Bicycling (road/street). . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. bike riding.Rowing.Rope skipping. -Basketball (full court).Skiing (cross-country). . . .Running.Bicycling (stationary). . . .Swimming. as soon as your body allows for it. SECONDARY (Done with partners or opponents of equal or greater ability. though. . playing your favorite sport. . and other physical activities are perfect for aerobics. -Handball (singles).• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Stair climbing.
(cross-body arm movements waste energy. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. The elbows are bent so the forearms are relaxed and held loosely at waist level. The most common injuries result from running and occur to the feet. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . 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. INTERVAL TRAINING Interval training also works the cardiorespiratory system. and legs.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. Proper warm-up and cool-down. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. However. the faster the arm action. I prefer the rowing machine as It can avoid injuries associated with running. A well-conditioned athlete can run five to six times a week. he should do two things: 1) gradually buildup to running that frequently. to do this safely. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. Every activity has its drawbacks and you must weigh the advantages and disadvantages. help prevent injuries. and. and the feet strike on the heel and push off at the big toe. knees. athletes need information on ways to prevent running injuries. Some athletes may need instruction to improve their running ability. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. Besides learning running techniques. The faster the run. but can also be a major cause of injuries. ankles. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. The arms swing naturally from front to rear in straight lines.) The toes point straight ahead.
it can be estimated from his last APFT by taking one half of his 2-milerun time. (2:00 minutes .1 to 4 seconds = 1:59 to 1:56. hiking.) Step 3. This type of intermittent training can also be used with activities such as cycling. 2. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. These recovery periods. 59 seconds during interval training based on the athlete's 16:00. In this way. bicycling. .) Thus. the pace for an interval training workout is calculated as follows: Step 1. 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. each 440-yard lap should be run in 1 munute. Using the time from Step 1. therefore. 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. 52 seconds long (1:56 + 1:56 = 3:52). rowing. Determine (or estimate) the actual 1-mile-race pace.relatively short time and increase his running speed. swimming. Using a 2-mile-run time of 1600 minutes as an example. will be 3 minutes. the energy systems used are allowed to recover. In interval training. 56 seconds (1:56) for each 440-yard run. Step 2. The athlete's 2-mile-run time is 16:00 minutes.mile run time. He does this repeatedly with periods of recovery placed between periods of fast running. If a athlete's actual 1-mile-race time is not known. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. and his estimated pace for 1 mile is one half of this or 8:00 minutes. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. 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. (8:00 minutes/4 = 2:00 minutes per 440 yards. Using the work-interval time for each 440-yard lap from Step 3. twice the length of the work-interval periods. 56 seconds to 1 minute. Recovery periods.
As with any other new training method. 56 secons by an easy jog of 440 yards for recovery. he should do it once a week. It shows common 1 -mile times and the corresponding 440-yard times. interval training should be introduced into his training program gradually and progressively. with at least one recovery day in between. he may do it twice a week at the most. During the recovery interval. there are two seconds of recovery. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. Monitoring the heart-rate response during interval training is not as important as making sure that the work intervals are run at the proper speed. Each 440-yard jog should take twice as much time as the work interval (that is. Because of the intense nature of interval training. As with any workout. 3:52). If he responds well. Because the heart rate is not the major concern during interval training.rest ratio is 1:2. At first. Follow each 440-yard run done in 1 minute. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. athletes should start intervaI workouts with a warmup and end them with a cool-down. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. refer to Table 2-1. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. After a athlete has reached a good cardio vascular fitness level using the THR method. FARTLEK TRAINING In Fartlek training. the workto. Thus. 2. the heart rate usually falls to around 120 to 140 beats per minute. He may also do recovery workouts of easy jogging on off days. his recovery is quicker. As the athlete becomes more conditioned. he should be ready for interval training. monitoring THR and using it as a training guide is not necessary.This can be done on a 440-yard track(about 400 meters) as follows: 1. the athlete varies the intensity (speed) of the running during the . For each second of work. another type of cardio vascular training sometimes called speed play. As a result.
It should then be gradually increased to four miles. many runners prefer Fartlek training to interval training. When ready. The unit is divided into ability groups using 2-mile-run times. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. In Fartlek training. through woods. The object is to cover the distance in the shortest time. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. At first. However. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. As with all exercise. It consists of running a certain distance on a course laid out across fields. athletes should start slowly and progress gradually. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. bicycling. At this time he recovers by jogging at an easy pace. Their drawback is that they require special equipment and facilities that are not always available. and the running is not done on a track. In such cases. depending on the terrain and fitness level. and they can accommodate large numbers of athletes. he runs hard for a few minutes until he feels the need to slow down. or on any other irregular terrain. Each group starts its run at the same time. the distance should be one mile or less. The speed and distance can be increased gradually as the athletes' conditioning improves. Alternate Forms of Aerobic Exercise Some athletes cannot run. Instead of running at a constant speed. Cross-country runs have several advantages: they provide variety in physical fitness training. For these reasons. Those who add non-running activities to their training may not improve running ability as a consequence. Swimming. he starts with very slow jogging. It can be used as both a physical conditioning activity and a competitive event. they may use other activities as supplements or alternatives. . neither the running nor recovery interval is timed. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. and cross-country skiing are all excellent endurance exercises and are good substitutes for running.workout. over hills. the athlete varies the intensity (speed) of the running throughout the workout.
in swimming. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. CYCLING . Partial support of body weight by the water. Together these activities combine walking and running with moderate resistance work for the upper body. The swimmer should start slowly with a restful stroke. rope jumping. cycling. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. Compared with all the other modes of aerobic exercise presented in this manual (e. if needed. running. Body position that enhances the blood's return to the heart. and do pool-side kicking for an excellent aerobic workout. Non-swimmers can run in waist-to chest-deep water.SWIMMING Swimming is a good alternative to running. in order to effectively train the cardio vascular system during swimming. This is because.) in swimming alone. Thus. They can also do calisthenics in the water. one's THR should be lower than while doing the other forms of aerobic exercise.. By modifying their THRs in this manner while swimming. the heart does not beat as fast as when doing the other types of exercise at the same work rate. athletes will help to ensure that they are working at the proper intensity. Some advantages of swimming include the following: Involvement of all the major musclegroups. a athlete should set his THR about 10 bpm lower than while running. After five minutes. walking. cross-country skiing. which minimizes lower body stress in overweight athletes. he should stop to check his pulse. For injured athletes. compare it with his THR and. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. etc. For example. adjust the intensity. It is used to supplement running and develop upper body endurance and limited strength.g. tread water.
even the most unfit athletes should reach a level of conditioning that lets them move into a running program. However. Athletes can alter the cycling intensity by changing gears.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. it will not produce any significant cardio vascular conditioning. Dis. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.Cycling is an excellent exercise for developing cardio fitness. It is enjoyable. A simple way to increase walking speed is to carry the arms the same way as in running. a athlete recovery at low speed and/or low should set his THR at resistance. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. After about three months. he should walk 45 to 60 minutes at a faster pace. 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. adding hill Cycling should be work. unless walking is done for a long time at the correct intensity. For interval training. He can increase the intensity by adding hills or stairs. . and causes few injuries. and increasing velocity. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. requires no equipment. The heart rate should be monitored to determine the intensity. the athlete can vary the speed and resistance and use periods of active For swimming. WALKING Walking is another way to develop cardiorespiratory fitness. athletes can bicycle outdoors or on a stationary cycling machine indoors. As the walker's fitness increases.
They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. one form or another of crosscountry skiing can be done almost anywhere . The action is similar to that used in brisk walking. Equipment is reasonably priced. and the frequency and duration of rest periods. It requires little equipment. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. these . Rope jumping. Some runners use it as a substitute for running during bad weather. and the intensity may be varied as in running. and the time spent jumping should be increased as the fitness level improves. The work load is determined by the difficulty of terrain. developing ever measured have been found in muscular and cr cross-country skiers. when doubled and stood on. is easily learned. and is not affected by weather. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. and racquetball) involve bursts of intense activity for short periods. Although some regions lack snow. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. open fields. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. with skis. endurance. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. reaches to the armpits. Cross-country skiing is easy to learn. golf courses. may be done almost anywhere. A beginner should select a jump rope that. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. squash. They should attain and maintain their THR to ensure a training effect.on country roads.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. the pace. and in parks and forests. Some of movement of the arms the highest levels of aerobic fitness and legs. and poles often obtainable from the outdoor recreation services. However. boots. however.
If strengthening exercises are included. they may be an adequate substitute for lowlevel aerobic training. Although muscular endurance and strength are separate fitness components. the workout addresses every component of fitness. hops.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. it helps improve performance in racket sports. and duration. bodybuilding athletes need a high level of muscular endurance and strength. jumps. Workouts can be done in a small space by diverse groups of varying fitness levels. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. but the reverse is not necessarily true. challenging activity that combines exercise and rhythmic movements. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. It is a motivating. There is no prerequisite skill. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Progressively working against resistance will produce gains in both of these components. One can move to various tempos while jogging or doing jumping jacks. If played vigorously each day. or many other calisthenics. 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. intensity. . Because running increases endurance. and it can be totally individualized to every fitness level by varying the frequency. In addition to cardiorespiratory fitness. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. they are closely related. Warm-up and cooldown stretches should be included in the aerobic workout.
you also need to consider adding strength training to your workout. at 180 degrees per second. Muscular Contractions Isometric. allowing you to lose weight faster. and the lifting of weights. . Isometric contraction produces contraction but no movement. you do want to develop lean muscles that are strong and therefore healthy. Muscle burns through fat faster.Strength Training Along with aerobic training. while not precisely controlling the speed of movement. too. Isokinetic contraction causes the angle at the joint to change at a constant rate. strength training is a very essential aspect of making sure that happens. Muscles that are strong are less likely to become injured. affect it by varying the resistance throughout the range of motion. you don't have to be a body builder here. You don't have to have bulging muscles. But. There are other resistance-training machines which. Strength training is essential because it allows you to improve the way that your body works. you will be able to move flabby muscles and fat into lean muscles. They are able to be used easier. With strength training. Force is produced with no change in the angle of the joint. Now. Common examples are push-ups.If you need to lose some weight. isotonic. This requires the use of isokinetic machines. They are described here. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. To achieve a constant speed of movement. as when pushing against a wall. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. sit-ups. movements or even in accidents. for example. with less likelihood of being strained or hurt through your daily exercises.
makes the muscle and connective tissue more susceptible to damage. During the lowering phase of the curl the biceps are lengthening. and each will result in strength gains if done properly. it adapts by becoming stronger. on the upward phase of the biceps curl. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. This is a concentric (positive) contraction. or isokinetic contractions. Isotonic and isokinetic contractions have two specific phases . When a muscle is overloaded. whether by isometric. The nature of the eccentric contraction. so there is more muscle soreness following eccentric work. may produce greater strength gains. while in the eccentric phase (elongation) the muscle returns to its normal length. This is an eccentric (negative) contraction. the biceps are shortening. the overload must be applied thoughout the full range of motion. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. As a result. Actually. however. For example. it is important to know the following strength-training terms: Full range of motion. the muscle may be able to handle more of an overload eccentrically. In the concentric phase (shortening) the muscle contracts. To obtain optimal gains. isotonic. This greater overload.the concentric or "positive" phase and the eccentric or "negative" phase. Exercise a joint and its associated muscles through its complete . Each type of contraction has advantages and disadvantages. To understand the principle of overload. in return.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines.
Repetition When an exercise has progressed through one complete range of motion and back to the beginning. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Muscle Failure This is the inability of a person to do another correct repetition in a set. one repetition has been completed. or isokinetic contractions. When a muscle is overloaded by isometric.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). . A 10-RM is the maximum weight one can lift correctly 10 times. Similarly. Set This is a series of repetitions done without rest. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. it adapts by becoming stronger. This is crucial to strength development. isotonic.
For example. The weight should be heavy enough so that.70 = 140 pounds] to get 70 percent of the 1 -RM. recovery. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. This weight is the 8-12 RM for that exercise.Principles of Muscular Training To have a good exercise program. specificity. multiply 200 pounds by 70 percent [200 X 0. balance. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. For example. progression.) A better and easier method is the repetition maximum (RM) method. If one cannot do at least three repetitions of an exercise. This weight is the 3-7 RM for that exercise. The exerciser finds and uses that weight which lets him do the correct number of repetitions. However. the seven principles of exercise must be applied to all muscular endurance and strength training. . Although the greatest improvements seem to come from resistances of about 6-RM. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. OVERLOAD The overload principle is the basis for all exercise training programs. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. to achieve enough overload. he momentarily cannot correctly do another repetition. an effective range is a 3-7 RM. the resistance is too great and should be reduced. after doing from 8 to 12 repetitions. if a athlete's 1 -RM is 200 pounds. For a muscle to increase in strength. (For example. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. These principles are overload. the muscle must be overloaded. and variety. to develop both muscle endurance and strength. the weight selected should be heavier and the RM will also be different. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. In other words. The weight should also not be too heavy. regularity.
Reducing the rest time between sets.Increasing the number of repetitions per set. (Good form is more important than the speed of movement. the greater the number of repetitions per set. . gains in muscular endurance will be greater than when using a 15-RM weight. The key to overloading a muscle is to make that muscle exercise harder than it normally does. . To develop muscular endurance. there will be no further gains. An overload may be achieved by any of the following methods: .Athletes who are just beginning a resistance-training program should not start with heavy weights. However. but the gain in strength will not be as great. his RM should be determined from an analysis of the critical tasks of his sport. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. PROGRESSION When an overload is applied to a muscle. If the workload is not progressively increased to keep pace with newly won strength.Using any combination of the above. Whichever RM range is selected. With continued training. This is his 12+ repetition maximum (12+ RM). when an athlete trains with a 25-RM weight. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. For example. it adapts by becoming stronger and/or by improving its endurance. the greater will be the improvement in muscle endurance and the smaller the gains in strength. To optimize a athlete's performance. the athlete must always strive to overload his muscles.Increasing the resistance. most athletes will benefit most from a resistance training program with an 8-12 RM. When a athlete can correctly do the upper limit of repetitions for .) . . .Increasing the number of sets.Increasing the speed of movement in the concentric phase.
In this way. In a multi-set routine. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. at the same time. He should continue with that weight until he can do 12 repetitions correctly.12 RM). but when different muscle groups are exercised at each workout. To improve his muscular endurance and strength. then increases the resistance by no more than 10 percent. For example. if his plan is to do 12 repetitions in the bench press. Exercise must be done regularly to produce a training effect. These groups can be identified by doing a simple assessment. If the athlete's performance of a task is not adequate or if he wishes to improve. strength training for the identified muscle(s) will be beneficial. the principle of regularity is violated and gains in strength are minimal. He then should increase the weight by about 5 percent but no more than 10 percent. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets.the set without reaching muscle failure. it is usually time to increase the resistance. The principle of regularity also applies to the exercises for individual muscle groups. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. he feels the muscles on each side of the joints where motion occurs. if his goal is to do three sets of eight repetitions of an exercise. He continues to work with that weight until he can complete all eight repetitions in each set. The athlete slowly does work-related movements he wants to improve and. A athlete can work out three times a week. in a given task. this upper limit should be 12 repetitions. but three workouts per week are best for optimal gains. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. Sporadic exercise may do more harm than good. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. RECOVERY . he ensures maximum carryover value to his chosen sports. For most athletes. REGULARITY Exercise must be done regularly to produce a training effect. the athlete must do resistance movements that are as similar as possible to those of doing the task.
and it is possible to have more than one day off or to put the rest days in between which ever days suit. Consecutive days of hard resistance training for the same muscle group can be detrimental. For beginners.the neck and the midsection. Wednesday. the recovery time between sets should be 30 to 180 seconds. in part. so that the same muscle or muscle group is not exercised on consecutive days. The recovery time between different exercises and sets depends. the legs. you begin training different sections of your body in each workout. Beyond this basic level of training. There are also secondary muscle groups. the primary muscle groups should always be trained first in the workout. This is because when you train the primary muscle groups you also train the secondary ones. I recommend that you remain at this level for at least three months. and Saturday. You can move on to a four day routine. then you simply repeat the sequence once again. . When exercising in this fasion. For example. Following this you would have a day off. you may train your legs. Someone at beginners level should work out all three main muscle groups. MUSCLE GROUPS There are three main muscle groups. and it's okay to work out all three muscle groups in each workout. you will be training your shoulders and arms to some extent as well as the chest. the legs can be trained with weights on Monday. Sample workout routines are provided for someone at this level of training. Thursday. Normally.There should be at least a 48-hour recovery period between workouts for the same muscle group. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. the upper back and the thighs. The chest. the arms. at this level. you're also training secondary muscle groups at the same time. Recovery is also important within a workout. when doing bench press. The muscles must be allowed sufficient recovery time to adapt. For example. There should be at least a 48-hour recovery period between workouts for the same muscle groups. It's important to note that when training the primary muscle groups. and Friday and the upper body muscles on Tuesday. Strength training can be done every day only if the exercised muscle groups are rotated. but they should allow at least one days recovery and between workout days. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. So for example. on the intensity of the workout.
it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). for example then the following day. they may not benefit very much from the workout. Split routines can also be used to integrate cardio training with weight training. then the smaller muscIes. while activating the opposing muscle results in the opposite. When planning a training session. followed by the muscles of the upper back and chest. in turn. Activating one muscle results in a pulling motion. For example. It is important to do exercises that work all the major muscle groups in both the upper and lower body. If you go for a run on one day. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. or pushing. follow an overhead press with a lat pull-down exercise. I have seen this happen many many time's. . reduce the risk of injury. When you are ready for a day off. For example. For this reason. Sequence the program to exercise the larger muscle groups first. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. 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. BALANCE When developing a strength training program. 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. Personally.Beyond the four-day routine are five and six day routines. 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. you can train your upper body. But training at this level is not recommended for basic or intermediate level athletes. It's always important to judge by the feeling in your muscles and your general energy level. This technique helps ensure good strength balance between opposing muscle groups which may. As a result. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. movement. Most muscles are organized into opposing pairs. If curls are done first. do not hesitate to take a rest and spend some time recuperating. The latissimus dorsi muscles will not be overloaded and. If you do use too much weight. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. as a result.
and altering the volume and intensity are good ways to add variety. for variety or due to necessity (for example. abdominal.then the arms. Correct breathing is another safety factor in strength training. he can switch to partner-resisted exercises or another form of resistance training. who can observe his performance as he exercises. or spotter. Also. The weight lifter should always do weight training with a partner. changing the exercises. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. 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. Using different equipment. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. low back. There are also other factors to consider. and they may also produce better results. Breathing should be constant during exercise.training program can be very boring. and phases of conditioning. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. A natural tendency in strength training is to see how much weight one can lift. improvement will occur. Lifting too much weight forces a compromise in form and may lead to injury. he can do squats with a barbell instead of leg presses on a weight machine. when in the field). exercise selection. as this can cause dizziness and even loss of consciousness. The athlete should never hold his breath. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. and neck. The athlete should periodically substitute different exercises for a given muscle group(s). Each athlete must understand how to do each lift correctly before he starts his strength training program. However. To ensure safety and the best results. namely. As long as all muscle groups are exercised at the proper intensity. safety. For example. As a general rule. 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.
The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. most of the exercises in the program should be "multi-joint" exercises.the floor. These exercises will be detailed in a following section. For example. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. They should include those for the muscles of the leg. but are good for developing strength. Power lifting is probably safer than an Olympic lifting. only works the arm flexor muscles. Usually eight wellchosen exercises will serve as a good starting point. low back. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. increasing strength is only secondary to someone that is serious about body building. Also. especially beginners. an exercise like concentration curls for the biceps muscles of the upper arm. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. The concentration curl. and so forth. The exercise should provide movement at more than one joint. For most people. This is because the exercises have been selected purely for for their strength properties. however. although an effective exercise. only involves the elbow joint. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. On the other hand. and inhale during the negative (eccentric) phase as the weight returns toward the floor. For example. This will help him train a greater number of muscles in a given time. and not for . shoulders. EXERCISE SELECTION When beginning a resistance-training program. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. the pull-down exercise produces motion at both the shoulder and elbow joints.
Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. H. the weight should be increased. and ligaments. he should use progressively heavier weights. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. A training is one particular form of circuit training. conditioning. By the end of the second week (4 to 6 workouts). Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. P. he should increase the weight until he can again do only 8 to 12 repetitions. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. if he can do more than 12. When he can do more than 12 repetitions of any exercise. and maintenance. Power lifting exercises will also be explained in detail in their own section. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. 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 know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. the weight must be reduced. because the beginner must concentrate at first on learning the proper form for each exercise. . This is very important. Circuit training is done with lighter weights.any traditional reason. During this phase. joints. If he can do only seven repetitions of an exercise. During the second week. and with higher repetitions usually between 12 and 20 reps. Several different circuit training routines will be given in this book. Also less rest is taken between sets during the workout.
he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. a second. 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.This usually involves an increase in weight of about five percent. The use of timed sets. he does not need to do more than one set per exercise. however. ideally. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. . helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. The maintenance phase should be continued throughout his career and. and so on. Maintenance Phase Once the athlete reaches a high level of fitness. Although training three times a week for muscle endurance and strength gives the best results. set of that exercise is done in an equal or lesser time period. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. unlike exercises performed in cadence or for a specific number of repetitions. Instead. As with aerobic training. If he stops making progress with one set of 8 to 12 repetitions per exercise. The exercise period. It does not hold back the more capable performer by restricting the number of repetitions he may do. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. This process continues indefinitely. recovery period. After an appropriate period of rest. third. the maintenance phase is used to maintain that level. one can maintain them by training the major muscle groups properly one or two times a week. As time goes on and he progresses. is required to reach and maintain peak fitness levels. More frequent training. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. Three sets per exercise is the maximum most athletes will ever need to do. As long as he continues to progress and get stronger. throughout his life. The emphasis in this phase is no longer on progression but on retention. 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.
perform a workout to strengthen all of the body's major muscles. To add variety and increase the overall effectiveness of the activity. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. as a general rule. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. At the same time. do timed sets to improve push-up and sit-up performance. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. and so forth) can be done. the difficulty of the activity can be increased. or give priority to. a muscle endurance or strength training workout should not be designed to work exclusively. by increasing the number of timed sets performed.5 minutes. Following this sequence ensures that all major muscles are worked. different types of push-ups (regular. and to be assured that all emergencies can be met. here is a very time-efficient way of conducting push-up/sit-up improvement. those muscle groups worked by the sit-up or pushup event. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. For this reason. and vice versa. feet-elevated. abdominal twists. Below. This is because the muscles worked by those two exercises will already be pre-exhausted. by decreasing any rest period between timed sets. abdominal curls. or by any combination of these. and so forth) and sit-ups (regular. 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. close-hand. the best procedure to follow when doing a resistance exercise is as follows.Timed sets can be applied to improving athlete's sit-up and push-up performance. wide-hand. a training regimen which exercises all be developed and followed. when a athlete performs a workout geared to develop muscle endurance and strength. Thus. In this way. To meet this goal. Then. This ensures continued gains and minimizes boredom. When . As the athletes' levels of fitness improve. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. Thus. This having been said. This is done by lengthening the time period of any or all timed sets. several of these will be given.
the times listed in the chart above may prove to be too long or too short for some athletes. and biceps curl. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. as in any endeavor. Major Muscle Groups In designing a workout it is important to know the major muscle groups. pay attention to how the athletes are responding. this program may overwork some muscle groups. However. Finally. The exercises should be done in the order presented.performing this type of workout. This program also includes exercises to strengthen the neck muscles. For example. and make adjustments accordingly. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. he should immediately drop to his knees and continue doing modified push-ups on his knees. and their primary action. where they are located.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. rest intervals must be placed between timed sets. If this happens. for the beginner. several timed sets of push-ups can be done followed by several sets of situps. for the more advanced lifter. major muscle groups. It has some duplication with respect to the lat pulldown. or vice versa. The beginning weight-training program will work most of the important. graphic 3-6@@@@@@ . because of the nature of the situp. athletes must set goals for themselves. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. an athlete may reach temporary muscle failure at any time before the set is over. This applies when doing each timed set. During a timed set of push-ups. In the same way. balanced workout. With this approach. When using timed sets for push-up and sit-up improvement. Thus. It is a good program for beginners and for those whose time is limited. For example. To ensure a good. athletes can before doing the other.
Accelerate the weight through the concentric phase of contraction. This small investment of time and money will allow you to improve your overall muscle mass faster. 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. relaxed position (prestretched). lunge. the intensity of the workout. This can cause serious injury. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. and more effectively. Exercise the large muscle groups first. and safety. Always breathe when lifting. Otherwise you can have a training partner to help with spotting. or with the correct equipment training alone is OK too. Do not twist. you should add in ten minutes per day three times per week at least. Exhale during the concentric (positive] phase of contraction. or arch the body. This helps to increase motivation. Perform all exercises through their full range of motion. Again. then the smaller ones. • Work with a low amount of weight first. You'll enjoy it and you'll see improvement in the tone of your body quickly. and inhale during the eccentric (negative) phase. • Change up the exercises that you do so that the process is easy and fun. lurch. Always use strict form. • Consider working with a physical trainer. and end the concentric phase in a fully contracted position. . With strength training. 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. Begin from a fully extended. and return the weight to the starting position in a controlled manner during the eccentric phase.Here are some tips for exercising through strength training. you'll want to increase this number over time to at least 30 minutes per day three times per week.
sandbags. Ensure that every training program is balanced. situps.Allow at least 48 hours of recovery between workouts. the result is largely the same. it is unreasonable to expect that all folks can use them on a regular basis. to progressively overload his muscles. athletes should warm up. follow triceps extensions with biceps curls. All that is required is for the athlete. or partners. to let the body recover and help prevent over training and injury. Although many towns have excellent strength-training facilities. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. but not more than 96 hours. The weight of the bags can be varied depending on the amount of fill. safety is a critical factor. and single-leg squats are examples of exercises which use a person's body weight. For example. but the rest of the body must also be trained. cool down. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. the development of strength does not require expensive equipment. Concentrating on weak areas is all right. Whether the training uses expensive machines. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. As with all training. Never increase the resistance used by more than 10 percent at a time. Train the whole body. Sandbags may seem unusual but have some advantages. and follow the principles of exercise previously outlined. However. not just specific areas. three times a week. dips. Progress slowly. . TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Alternate pulling and pushing exercises. They can improve an untrained athlete's level of strength. Sandbag exercises are very effective in strength-training circuits. pushups. there are limits to the type of training that can be done. Exercise Programs When developing strength programs for people. Pull-ups. The availability of facilities may vary.
The longer the partners work together. 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). A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. increased caloric intake. They must communicate with each other to ensure that neither too much nor too little resistance is applied. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. This section will focus on weight training for body builders. and rest.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. It is achieved through muscle conditioning. Weight training uses a variety of specialized equipment designed to target specific muscle . This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. More than one exercise per muscle group may be used. weight training. the more effective they should become in providing the proper resistance for each exercise. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. Weight training develops both strength as well as the size of skeletal muscles. and foods are consumed with the intention to build the body's metabolism and increase mass. The speed of movement for PREs should always be slowand controlled. As a general rule. It uses the force of gravity to oppose the force generated by muscles through contraction. Following are descriptions and illustrations of several PREs. 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. the negative part of each exercise should take at least as long to complete as the positive part. Workouts are designed to focus on certain muscle categories.
You need to build up your strength and over-working your muscles can cause more harm than good. Building up slowly allows muscles to develop appropriate strengths relative to each other. The specific combination of reps. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. exercise types. or shape. sets. Strength training focuses on increasing muscular strength and size. sets. The basic principles of weight training are pretty much the same as those of strength training. you risk muscle injury which could hinder your progress. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. It involves a manipulation of the numbers of reps. endurance. they are both similar to each other. Most gyms offer the services of a personal trainer that comes with the membership fee.groups and movements. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. tempo. and weight moved to cause desired increases in strength. These trainers can suggest specific workouts for you to begin with. While they are not exactly the same. the overall tone of that muscle will grow over time. EXERCISES . Some people refer to weight training as strength training. dumbbells. If you don't use good form in weight training. exercises. Weight training is one type of strength training using weights as the primary force to build muscle mass. pulleys. 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. Personally I have never used a personal trainer or even a training partner. I find I can concentrate better working out by myself. Different weights will give different types of resistance. Some of your muscles might be naturally stronger than others. First. and weight depends upon the desires of the body builder. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. If you want to undertake it yourself. Another form of weight training is resistance training. When your muscles are resisting a weight. size. we'll define some common exercises for clarification. Equipment used in weight training include barbells. you should not just "jump right in". If you are a beginner at weight training.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
If you are going to join a gym. military raise. 2 dumbbells. Lie on an incline bench and position your head at the top. dumbell press. . Lower the bar in a semicircular motion behind your head until your forearms touch your biceps.Hold a barbell with hands a little closer together than shoulder width. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. This exercise can also be performed with dumbbells or seated on a weight bench. front dumbell raise Standing Military Press For this exercise. seated or standing or with 2 dumbbells and your palms facing in. This can also be done with straight bar. Stand with your legs about shoulder width apart and lift the barbell to your chest. Employees at the gym can help you with proper use of the machines. you will use a barbell. front barbell raise. Press the bar to arm's length over your head. Now that you know what exercises to do. Press bar overhead to arm's length. they will have many specialty machines that will work specific parts of your body. side dumbell raise. Lock your legs and hips and keep your elbows in slightly under the bar. shoulders military press. The exercises listed above can be done either in a gym or in your home. Keep your upper arms close to your head. let's look at a couple of sample workouts. Return to the starting position.
. keeping it close to your body.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin.
depending on what you want to work most. 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.
Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Hold a dumbbell in each hand with your palms turned toward your body. palms facing backward. Your feet should be about shoulder width apart. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Don't lean forward while doing this either or you risk injury to your back. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. lower the weight while simultaneously lifting the weight in your right hand. With a smooth. . but not quite locked. controlled motion. Then slowly lower them back down to your side again.Stand with a dumbbell in each hand. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Make sure you are lifting the dumbbells up rather than swinging them up. so that both arms are in motion at the same time.
Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Switch arms after one set. Droop your shoulders down as far as possible. Your left arm should be locked at the elbow so it will support the weight of your upper body. Before starting. 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. Reach down and pick up a dumbbell with your right hand. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Hold two dumbbells with your arms hanging at your sides. look straight ahead instead of at the floor so you can keep your back straight. Raise your shoulders up as far as you can go then slowly return to the starting position. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. . Your back should be flat and almost parallel with the floor.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. The dumbbell should end up roughly parallel with your torso.
This can also be done with your knees slightly bent. until your upper body is parallel to the floor. . Stiff Leg Barbell Place a barbell on your shoulders. Standing Calf Raises This can be done with a specific machine found in a gym. You can also use a wider stance to work the inner quads even more. Firmly grip the bar with your hands almost twice your shoulder width apart. Keep your head up and your back completely straight. not your neck. Return slowly to the upper position. You can put your heels on a 1 inch block to further work the quads.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. This can also be done holding a barbell. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Keep your back as straight as possible and your chin up. or adapted for use without the machine. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Once you reach the bottom position. Bend at your waist with your legs locked. 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. 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.
lowering your hips so your rear knee just clears the floor. Slowly bend your knees. sit your hips back (like you are going to sit in a chair). raise yourself by pushing your hips slightly forward and up toward the ceiling. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Reach one foot back and place your toe on the box. Your shoulders should be directly over your front foot. Keep your opposite foot flat on the floor and point your toes forward. Stand up straight. then slowly straighten your legs and raise your body back up to a standing position. your hips should be sitting back. 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. lower yourself until the knee of your front leg is bent 90 degrees. Mid Section . At this point. or alternate legs for each rep. Grasp the barbell with both hands with a wider than shoulder width grip. Keeping your front foot flat on the floor. Lunges Place a barbell on your upper back. your thigh and lower leg form a right angle. Return to the starting position.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . your shoulders should be directly over front foot. Position your right leg forward in a long stride. the more difficult the exercise. Pause briefly in this position. and lean forward slightly at the waist.the higher the box. and straightening your leg. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far. Place a barbell behind your head at the base of your neck. Your foot should be far enough in front of you so that when you bend your right knee. Complete a full set. then switch legs and repeat. leading with your head and chest. Now. your knee should be directly over your toe. bend your knee (of your front leg). Keep your head and neck in line with your torso so that you are looking forward. At this point. and your chest should be directly over the middle of your thigh. Keep your back tight and your chest out throughout the entire exercise. Lift your chest up and look straight ahead.
Place your hands lightly on either side of your head keeping your elbows in. and your lower back should remain on the floor. Continue to push down as hard as you can with your lower back. 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. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. or resting on a bench with your knees bent at a 90 degree angle. Begin to roll your shoulders off the floor. Focus on slow.don't cheat yourself by using momentum! Workout Routines Bulk Up . controlled movement . Your shoulders should come up off the floor only about four inches. If you are resting your feet on a bench.
With any workout. you can work out more frequently than more advanced body builders.Upper Body For the following exercises. begin with two sets of 10-12 reps each. As a beginner. get sore but bounce back quicker since the muscular damage isn't as severe. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. you learn to push your muscles harder and inflict more damage that takes longer to recover from. This can also be simple stretching exercises and deep breathing. You can progressively increase the amount of weight you lift as you get stronger. 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. it's important to start out slow and not push yourself beyond your limits. It's a good thing for a bodybuilder to incur limited muscle damage. The reason is simple: as you get more experienced. This is what bodybuilding is all about – a continuous cycle of one-step-back. Day 1 . you need to start out with some warm up exercises.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. don't worry. A warm-up session prior to working out can not only help get your body ready for exercise. 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. two-steps-forward. but your mind will get prepared as well. You can adapt it as needed to suit your workout goals. Again. repeated over and over on a weekly basis. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. . This plan is just a suggestion. Beginners. If the word "damage" makes you flinch. This can be simple stretching as you get your body ready to work. on the other hand. You should also have an appropriate cool down period after you are done working out.
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.Upper Body Increase your sets to 3 doing 10 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) . add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Lower Body and Abs Again. Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.
.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 .Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . Day 1 .Rest If a four day workout plan is too much for you.Back. but if you need to start out slowly. and Abs Do three sets of 12-15 reps each. Here is a sample three day workout. Chest. Keep in mind that you won't get results as quickly with a fewer day workout. consider starting out with a two or three day plan. it can still be effective.
Many people opt for a protein shake and a bowl of rice. During training. When you consume protein and carbohydrates prior to a workout. 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. you should eat some protein and carbohydrates. Triceps.Biceps. there is increased blood flow to the muscles. .• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. 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. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Legs and Shoulders Do three sets of 12-15 reps each.
coordination. not lift weights. These include cardio endurance. The goal is to add weight until it's difficult to complete 8-12 reps. Be sure and rest between sets to allow your body to adjust and recover. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. and speed. add a little weight and do the exercise again. flexibility. athletes' .It's a good idea to keep track of your workouts and how many sets and reps you are doing. 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. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. 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. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Circuits can also be designed to concentrate on sports skills. endurance. It's also a good idea to do your first set with very little weight. Usually that's around a minute or two. Remember. This is to get the blood flowing through the muscles. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. It describes calisthenic exercises for developing strength. Circuit training is a term associated with specific training routines. strength. On the second set. be sure to take note of how long it took you to get to that point. muscular endurance. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. you want to build your body. try more weight. This could be a little time on a treadmill or walking. Circuits can promote fitness in a broad range of physical and motor fitness areas. If you find that it's just a bit too easy. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. and flexibility.
it can provide both fun and a challenge to any athletes' physical and mental abilities. and athletes rotate through the stations on command. Fixed Circuit In a fixed circuit. there is no set time for staying at each station. Progress is measured by the time needed to complete a circuit. At the same time. The time is monitored with a stopwatch. and sequence of stations. number of athletes. These include the time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. In addition. number of time. These are discussed below.Increase the time per station along with the number of repetitions. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit.Keep the time for completion the same. . Because athletes may do incomplete or fewer repetitions than called for to reduce this time. and no signal is given to move from one station to the next. or any combination of these. Aside from this. circuits can be organized to exercise all the fitness components in a short period of time. the free circuit requires little supervision.Increase the number of times athletes go through the circuit. doing a fixed number of repetitions at each station. a specific length of time is set for each station. Almost any area can be used. athletes work at their own pace. number of stations. . There are three basic ways to increase the intensity or difficulty of a fixed circuit: . the quality and number of the repetitions done should be monitored.common tasks. number of stations. Each has distinct advantages. but increase the number of repetitions. . number of times the circuit is completed. Free Circuit In a free circuit. and any number of athletes can exercise for various lengths of time.
Difficult exercises can be alternated with less difficult ones. the athletesm should be divided into 10 groups of four each. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. developing lower-body strength) needs as few as six to eight stations. As athletes become better conditioned. Number of athletes If there are 10 stations and 40 athletes to be trained. . athletes can start a circuit at any station and still achieve the objective by completing the full circuit. After the warm-up. the time at each station should always be the same to avoid confusion and help maintain control. slowdowns. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. in this instance a rope jumping station must have at least four jump ropes. a circuit may have ten stations. exercising for 30 seconds at each station. Consider also the time it takes to move from one station to the next. On the other hand. Number of Times a Circuit is Completed To achieve the desired training effect. athletes may have to repeat the same circuit several times. For example. Further. Each station must then be equipped to handle four athletes. For example. and poor results. circuits to develop both strength and cr fitness may have as many as 20 stations. The exercise time at each station may be reduced to 20 seconds the second and third time through. Another option is to have four rotations of the circuit. It is vital in a free circuit that no athlete stand around waiting for equipment. and taking 15 seconds to move between stations. respectively. exercise periods may be increased to 30 seconds or longer for all three rotations. The whole workout takes less than 45 minutes including warm-up and cool-down. Having enough equipment reduces bottlenecks.Time One of the first things to consider is how long it should take to complete the circuit. When a fixed circuit is run. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. A circuit geared for a limited objective (for example. athletes may run through the circuit three times.
improving cardiorespiratory endurance may be the top priority. in a strength training circuit. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. On the other hand. in a circuit for strength training. The six steps below cover the most important pects of circuit development. conditioning drills. For example. After deciding how many stations to include. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. he should not limit the circuit to only these activities. calisthenics. the same muscle group should not be exercised at consecutive stations. and guerrilla drills described in this section. However. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). but it may have as many as 20. grass drills. For example.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. 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. while muscular endurance work may be secondary. He can choose from the exercises. For example. exercisers may follow . Imagination and fun are important elements in developing circuits that hold the interest of athletes. increasing muscular strength may be the primary objective. the designer must decide how to arrange them. Arrange the Stations A circuit usually has 8 to 12 stations. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate.
Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. The choice of exercises for circuit training depends on the objectives of the circuit. the number of stations. spreading the stations too far apart may cause problems with control and supervision. athletes may run five laps or for 20 to 40 seconds between stations. Select the Training Sites Circuits may be conducted outdoors or indoors. In the gymnasium. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. In some cases. he may do this in several ways. each muscle has a chance to recover before it is used in another exercise. If some exercises are harder than others. Another approach might be to alternate between upper and lower body exercises. Outdoors. The sketch should include the activity and length of time at each station. The choice of exercises depends on the objectives of the circuit. #########show exercises . they may run laps or run between spread-out stations if space is available. and all other useful information. athletes can alternate hard exercises with easier ones. By not exercising the same muscle group twice in a row. instructions for the stations are written on the signs. The necessary equipment is placed at each station. If the designer wants to include running or jogging a certain distance between stations. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. However.the pushing motion of a bench press with the pulling motion of the seated row. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station.
knee bender. use 50 counts per minute unless otherwise directed. and side-straddle hop can best be used in the warm-up and cooldown periods. calisthenics such as the bend and reach. Cardio Vascular and muscular encurance. for the average athlete who is of sound body. however. Use good judgment before performing these exercises. Nonetheless. a conditioned athlete may use multiple sets of flutter' kicks with good results. some of the calisthenics listed below may be done in cadence. on the other hand. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. some people. The keys to avoiding injury while gaining training benefits are using correct form and intensity. use 80 counts per minute. lunger. For example. . On the other hand. Few exercises are inherently unsafe. They can help develop coordination. and strength. the possibility of straining the lower back increases. When doing exercises at a moderate cadence. with the lower back properly supported. and strength. These calisthenics are noted. Also. Finally. flexibility. parallel bar dip. flexibility. athletes with low fitness levels. for the average athlete. Although calisthenics have some value when included in a cardio circuit or when exercising to music.Calisthenics Calisthenics can be used to help develop coordination. Exercises such as the push-up. few calisthenic exercises are really unsafe or dangerous. following the directions written below will produce satisfactory results with a minimum risk of injury. may find certain exercises less safe than others. With a slow cadence. sit-up. cardio and muscular endurance. squat bender. such as trainees. However. However. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Poorly-coordinated athletes. without support. flutter kicks are an excellent way to condition the hip flexor muscles. will derive the greatest benefit from many of these exercises. shouId not do the advanced exercises highly fit athletes can do. because of predisposing conditions or injuries. and chin-up/pull-up. SAFETY FACTORS While injury is always possible in any vigorous physical activity. and directions are provided below with respect to the actions and cadence. Calisthenics can be used to exercise most of the major muscle groups of the body.
Progression and Recovery Other important principles for avoiding injury are progression and recovery. If this type of action is performed. athletes can benefit from doing partner.resisted exercises followed by a slow run. wheelbarrow.Friday (M-W-F) training objective is cardio vascular fitness. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. Therefore. To ensure balance and regularity in the program. it minimizes injuries caused by overuse.The key to doing calisthenic exercises safely is to use common sense. and follows the seven principles of exercise while. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. This is especially true if someone has had a previous injury to the back. if the Monday-Wednesday. not conditioning drills done to cadence. For example. athletes should progressively train to build up to these exercises. athletes can do running at THR with some light calisthenics and stretching. slow stretching exercises. Also. Using such exercises for unconditioned athletes increases the risk of injury and accident. at the same time. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. The best technique is to train alternate muscle groups and/or fitness components on different days. The following are key points for ensuring safety during stretching and calisthenic exercises: . horizontal ladder. However. ballistic (that is. a certain level of muscular strength is needed to do them safely. progressive manner. Such a program has variety. develops all the fitness components. Programs that try to do too much too soon invite problems. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. These exercises are beneficial when the athlete is fit and he does them in a regular. should be used. The day after a "hard" training day. Some athletes complain of shoulder problems resulting from rope climbing. if athletes are working the same muscle groups and/or fitness components. they should work them at a reduced intensity to minimize stress and permit recovery. and crab-walk exercises.
consider these easy and fun ways to get in the exercise that you need. if done. take them with you. head out for a walk with your spouse for a few minutes. During your favorite show. You get the exercise you need without missing your television program and time will fly by.A combination of spinal rotation and bending should generally be avoided. . • If you can't leave the television. ballistic (bouncy or jerky) stretching movements.. use only slow. This means feeding it the right regimen of movements. . Visit your local recreational center or community center. Your Overall Body Fitness Plan To improve the physical fitness of your body. cooling down.Stretch slowly and without pain and unnatural stress to a joint. . controlled movements with little or no extra weight. too. use a stationary bike. CALISTHENIC EXERCISES The following are some common calisthenic exercises. • Do it with a pattern. If you can't leave the kids. To make it even better. you need to give it the physical movement that it needs. You can even start doing these things at home. which will make the process easier and even more enjoyable. ride the bike. Use static (slow and sustained) stretching for warming up. This is a great way to get in some quality time away from the television.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. You 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. Start by working in exercise through aerobics and strength training into your day. However.
Flexibility is the range of movement of a joint or series of joints and their associated muscles. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. A simple toe-touch test can be used. People with poor flexibility who try to stretch as far as others may injure themselves. 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. .• Do sports and other physical activities that you enjoy. No one test can measure total-body flexibility. These areas are commonly susceptible to injury due. loading. disease-free joints. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. but it should cause some discomfort because the muscles are being stretched beyond their normal length. running. It involves the ability to move a part of the body through the full range of motion allowed by normal. Good flexibility can help an athlete accomplish such physical tasks as lifting. Developing and maintaining it are important parts of a fitness program. tests can be used to assess flexibility in the hamstring and low-back areas. It will make all of the difference in how effective it is for you. climbing. Because people differ somewhat anatomically. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. martial arts. When you begin to add these into your day. Yet. Make it your goal to actually put together a workout that you enjoy. to loss of flexibility. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. in part. Swimming. comparing one person's flexibility with another's should not be done. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Flexibility is a component of physical fitness. Your overall body fitness means exercise and movement. and physical work with greater efficiency and less risk of injury. you'll probably find every excuse not to do them. Stretching should not be painful. However. For many it's a great stress relief and it can be a lot of fun. you will come to enjoy exercising.
If you overstretch you can injure the muscle and end up decreasing your flexibility. proprioceptive neuromuscular facilitation (PNF). Although an important safety feature. and it prevents strains and tears. Without it. The longer a stretch is held. not days. Static stretching should not be painful. The athlete should feel slight discomfort. This is the tension you feel during stretching exercises. and ballistic. Stretching Techniques Using good stretching techniques can improve flexibility. This lets the lengthened muscles adjust to the stretch without causing injury. Every muscle is subject to the myotatic reflex. the easier it is for the muscle to adapt to that length. requiring a long slow recovery process. especially during a sudden or extreme change. Set your stretching goals over a period of weeks or months. This lengthens the muscles without causing a reflex contraction in the stretched muscles. These are described here and shown later in this section. for best results. You may weaken the muscle. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. stretching must be slow and deliberate. the myotatic reflex causes it to tighten and attempt to shorten. but no pain. The athlete assumes each stretching position slowly until he feels tension or tightness. passive. When a muscle lengthens beyond a certain point. by limiting range of motion and preventing the body from hurting itself. our muscles would be allowed to overextend and tear. It is a safe and effective method for improving flexibility. When pain results from stretching. . Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. There are four commonly recognized categories of stretching techniques: static. He should hold each stretch for ten seconds or longer. it can be an obstacle to athletic development. it is a signal that he is stretching a muscle or tendon too much and may be causing damage.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). The reflex opposes changes in muscle length. To counter the reflex.
Although this method may improve flexibility. Individuals and units should not use ballistic stretching. This is especially important if you've suffered a previous injury that may be affected by flexibility training. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. bike riding. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. and as part of a warm up for any athletic activity. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. • Devote several minutes to stretching three to five days a week. including one increasing your flexibility. to help him stretch. BALLISTIC STRETCHING Ballistic. for five to ten minutes before stretching to warm up the body. This produces a safe stretch through a range of motion he could not achieve without help. Gently stretch to a point of tension and hold. 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. • Complete a large muscle warm-up such as brisk walking. it often forces a muscle to stretch too far and may result in an injury. pole. and with proper form to avoid injury. jumping jacks etc. Bouncing causes the muscles to tighten and increases the risk of injury. or rubber tubing. . Other key points include: • Consult your doctor before starting any exercise program. Stretch gradually.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. or dynamic. such as a towel. 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. • Don't bounce or jerk when you stretch.
A recommended sequence of warmup activities follows. If you do. FITT Factors You should include stretching exercises in all of your workouts. and increases the temperature of the active muscles. A mild sensation of pulling should be felt in the target area. Be patient. • Hold each stretch with a feeling of lengthening the targeted muscles. • If you're a beginner. • Don't overstretch. not pain. Remember. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. Athletes should do these for five to seven minutes before vigorous exercise . . This causes a gradual increase in the heart rate. • Hold the furthest point of any stretch for a few seconds. stop immediately and consult your health care provider.Slow joggin-in-place or walking for one to two minutes. then stretch further and hold that new position for 20-30 seconds. Frequency: Do flexibility exercises daily. • You should never feel pain in your joints during stretching exercises. start slow & don't over do it. Stop if you feel any pain. breathe normally and deeply with a feeling of relaxing the body.• Don't hold your breath. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . assumed slowly and gradually. it took years to get tight. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. The following FITT factors apply when developing a flexibility program. Do them during the cooldown to help maintain flexibility. . as well as passive stretching and/or PNF stretching. blood pressure. circulation. Type: Use static stretches. allow some time to see results.
This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. as described in another section. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. and do not bounce or bob. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise.Slow joint rotation exercises (for example. . . This helps prepare the neuromuscular pathways. lift a lighter weight to warm-up before lifting a heavier one.. knee/ankle rotations) to gradually increase the joint's range of motion. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. . for example. arm circles. Hold each stretch position for 10 to 15 seconds. The warm-up increases the flow of blood to the muscles and tendons. Work each major joint for 5 to 10 seconds. thereby reducing blood flow to the heart and brain. and stretching exercises should be a major part of both. to increase the intensity level before the activity or conditioning period. thus helping reduce the risk of injury. static stretching of the muscles to be used during the upcoming activity.Slow.Do not stop suddenly after vigorous exercise.Slowly mimic the activities to be performed. For example. After running. The following information explains the importance of cooling down and how to do it correctly. as this can be very dangerous. . THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. It also increases the joint's range of motion and positively affects the speed of muscular contraction. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. . Stopping exercise suddenly can cause blood to pool in the muscles.Calisthenic exerciese. one should walk for one to two minutes.
This may provide better movement and less friction in the joint. Use partner-assisted or PNF techniques. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. . Athletes who are overweight should follow a fat loss program. You may also work on it at home. Rotation Exercises Rotation exercises are used to gently stretch the tendons.Hold stretches 30 seconds or more during the cool-down to improve flexiblity.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness.. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Be careful not to overstretch. Such programs include sensible diet and exercise regimens. if possible. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. ligments. However. Stretching is one form of exercise that takes very little time relative to the benefits gained. . A more accurate way to determine body composition is by hydrostatic or underwater weighing. There are also height to weight and circumference ratio's but these are the least accurate. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. this method is very time-consuming and expensive and usually done only at hospitals and universities. The following exercises should be performed slowly. The muscles are warm from activity and can possibly be overstretched to the point of injury.
If you exceed the weight listed for your height. But. and height. chips. not a temporary thing but a permanent thing. Losing one to two pounds a week is a realistic goal. Think of your diet as being free. 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. Take a look at the weight allowed for your height as shown in Table 1. . Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. What you need to accomplish through a diet is to train your body to eat healthily. Too many bad choices over time can accumulate into a poor diet. We aren't talking about a diet that you will go on to lose weight and then come off of later. troublesome. dieting is something that is simple to do healthily even if you can't live without certain foods. too. You need a diet that is actually a way of eating. Yet. open. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. This exercise program meets the requirement to be physically active everyday. And. full of taste and adventure. gender. only a small percentage of their total body mass may be fat. You can do it even when you are in too much of a rush and don't have time. People always want to know if a particular food is good or bad for them. Poor choices like a lunch of soda.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. you can do it with lots of favors that you AND your children will enjoy. you may not necessary be over fat. limiting or boring. No single food choice is necessarily a bad choice. which is best accomplished by a combination of eating less and exercising more. we aren't talking about a diet to lose weight. with all of the comfort that you want and need. Don't think about a diet that's taxing. it's time to starting making some changes to your lifestyle. You Are What You Eat. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. here. Although that sounds even worse. However.
They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. and sugars that can cause you health issues. whole grains give you so much more health. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. • Your blood pressure rises. • Whole grains are also an important product of a healthy diet. • Without nutrition. If you consume the wrong foods all of the time. improve your physical fitness from the inside to the out. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. healthy food is just as important. 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. . Unlike "white" foods. it won't perform the right way. They don't cause you to gain weight like others. your body will not be able to perform as well as if you gave it the highest quality foods. 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. • Fruits are sweet so they can solve the sweet tooth.What's Healthy? The foods that you need play a significant role on your health. In the way of your body. • Your body does not heal as quickly from injury. the food that you consume is the fuel that your machine needs. • You are more prone to limitations physically as well as mentally. They provide antioxidants to a high level that helps to heal your body. In our machine look at the way that food works. fats. your heart rate increases to unhealthy levels. your body can become ill faster and with greater intensity. But. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. If you don't give it quality food.
• Water intake is also important. Where Are You Now? When it comes to improving your diet fitness. The body goes into dehydration mode. Those that do not get enough fluids end up having a body that retains water rather than having less. Your doctor may have additional or different recommendations for your health. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. 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. • Meats are important parts of the diet. Consuming enough water means that you'll system is hydrated. Spend one or two days recording the foods that you eat in an average day on a piece of paper. improving these five areas is all you need to do. All foods and drinks should be noted! . if you need to lose weight. You need protein but you shouldn't want to get it from fatty meats. The good news is that you don't often need a lot of work to make them happen. you need to take into consideration the location that you are right now. you need to reduce this amount to at 1500 to 1600 calories per day. The average person should consume about 1800 to 2000 calories per day. If you are dieting and need to lose weight. causing you to keep in all that you can. He or she may recommend a diet that is different for your specific health issues. take note of how a normal day or week goes for you. What do you eat for breakfast. too. too. you're eating less and that you aren't getting as many calories from other liquids. If you don't do anything else. In addition. 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. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. Dieting To Lose Weight Finally. 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.
If you need apple pie to feel safe. sour cream and butter just because you love the taste. you may have an emotional attachment to the foods. sugars and calories in general. 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. For most people this is as simple as tracking what they eat over the period of a few days to a week. 3. Don't worry. that's a different story. though. determine if there is a better way for you to get the foods that you like. For example. Figure out how many calories you are consuming in an average day. 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. Next. If you just love the taste. For example. are you connected with that big slice of apple pie because it was your favorite growing up. How often did you eat without actually being hungry but being instead bored. you need to address this emotional problem. Look at your list of foods and see how many of them are high in transaturated fats. you can find ways to get much of the same taste without a lot of the calories. there are several key things for you to address. anxious. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . If you love your mashed potatoes loaded with gravy. find out why it is that you can't give them up. they aren't all bad! First. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. 4.2. Being honest with yourself is important.
use it in a different way. There are certain times in life that foods become prime suspects to leading to health risks. 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. Indeed you may want that slice of apple pie. The awful. limiting diet that's going to make your taste buds go permanently bland is up next. and therefore you can improve your health overall. . That's exactly what you need to strive for here. Here are several key areas to make changes and exactly how you should make them. 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. But. 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.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. If you don't know you should talk to your doctor about this. Don't fret about the foods you love. This section of our book is long for a reason. your diet fitness can threaten your life through disease and even early death. For example. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. now you need to consider how you will make changes that you can actually live with. We've already talked about what foods you need to eat for a healthy diet. if you give it a try you may find that you like these foods better than you do the high fat. here is comes. You should know what types of foods you can not eat. If you are a diabetic. How Can You Improve? Okay. high cholesterol foods that you currently are eating. Yet. One limit to this is when the food itself is detrimental to your health condition. remember moderation is the key factor in real diet fitness health. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. instead of eating it every few days make it the reward that you get for a week of good eating. Food isn't worth the risk of your life. If you can not commit to making changes here.
there are reasons why an investment in a bit more time here can literally save your life. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. replacing the vegetable oil in your diet with olive oil. For this. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. they help to remove toxins from your body which means a reduction in risks of cancer. A good way to know if they are in the foods that you are eating is to look at the color of the food. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. 1. Yes. in moderation can improve your health. The darker. Reducing the amount of sodium that you take in is also a key factor in improving health. . Instead of using a lot of salt. 2. In addition. Antioxidants can help to transform your health. Or take a supplement of fish oil. Garlic is a great antioxidant for your heart too. the more antioxidants are in it. You should try to consume at least 2 to 3 servings of fish per week. 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. They can help to unclog your heart's arteries from cholesterol. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Consume more fish. For example. try other flavor additions to your dishes.Heart Health Improving your heart's health is essential. there are various foods that can help you to improve your hearts health. And. eat lean cuts of meat. you are in a hurry and who has time to chop up vegetables? Well. richer and brighter the color is.
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. we'll make it simpler for you. can lead to increased health risks for cancer and they put the pounds on. Replace white rice and pasta with whole grain. Replace white bread with whole grain bread. No food in one sitting should be a larger quantity than the size of your palm. Visit the website of the American Heart Association to get heart healthy recipes. and sugars in the foods that you eat. To help you to not feel hungry. This single movement alone will improve your health considerably. Remember. Remove soda from your diet. eat a bit slower. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Avoid the aisles and you'll improve your health overall. Eat more fish. Try to look for ways to improve your current recipes through replacing butters. chicken and pork over beef. Add one new recipe to your diet each week. No boxed dinners. butter or creams. 2. The produce section is your friend filled with riches. Look at your grains. Eat more fruits and vegetables. eggs and other fresh products usually line the walls of the building. Some of these preservatives can clog up your heart. . no frozen entrees. You won't notice the taste difference. 4.Many foods that are pre-made contain high amounts of preservatives. Start looking for leaner cuts of meat. One good switch is with ground meats. It adds weight to your body and it causes all types of health risks later in life. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. 5. Look at labels. Don't reach for beef. 3. 6. Learn to read labels so that they tell you what's in the foods you eat. Meats. cholesterol. salts. or products that are placed in foods to keep them fresh and looking good. is to visit your grocery store and walk around the outside aisles only as much as possible. then. Reduce the amount of fat. milks. meats that are high in saturated fat are clogging your heart. but replace at least part of it with ground turkey or pork. Reduce portion sizes. unhealthy foods with foods that are better for you. The trick you should follow.
your body will start breaking down muscle tissue for glucose. One of the most important would be carbohydrates. While you may love food. Glycogen is the principal form of energy that is stored in muscles. But food is very important in a body building program. . don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. When your muscles are filled with glycogen. To have enough energy to perform your workout. then you need to consider a calorie reduction. Glucose also provides energy for your brain and making blood in your body. the foods you eat can make a huge difference in the effectiveness of your program. convenience or habit. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. Glucose can be made from protein. Many people don't pay enough attention to the types of food they eat. Eating healthy isn't an option if you wish to increase your lifespan and increase your health.If you need to lose weight. you'll need a lot of different nutrients. they both look and feel full. but that requires the breakdown of body protein from muscle. Glucose is a simple carb that is stored in your muscles and liver as glycogen. 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. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. you will get into the habit and will eventually love the differences you have made. while making changes at first is a challenge. Carbs Carbohydrates are the body's main source of glucose. Calories are tiny bits of energy that your body uses to perform work. Dropping just a small amount of weight means that you need to eat less and do more physically. Food supplies us with calories. Remember. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Don't make sacrifices here for speed. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day.
That number will be the amount of grams that should be consumed daily. the amount of carbs that should be taken in by multiplying their body weight by three. Breakfast is definitely the most important meal of the day. you must consume enough fiber in your diet. Your body must replenish these levels before stimulating the fat storing machinery in the body. 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. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. . however. Focus on unprocessed complex carbs like sweet potatoes. the intake of simple carbs can stimulate fat storage. Along with carbs. For men. Eat about 25% of your daily carbs at this meal. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. and brown rice.are digested quickly and easily. sugar and refined foods such as white bread and white rice . If you have not been working out. Eat some simple carbs after your workout and eat more of them. potatoes. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. For example. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. Beans and oatmeal are two excellent sources of fiber. A high carb intake at your post training meal will have less chance of being stored as fat. After training. it can prevent muscle catabolism while promoting anabolism. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. Divide your carb meals into six servings throughout the day. Women multiply their body weight by two to get their carb gram intake. If you eat too many carbs in one sitting. Honey. it is also the best time to load up on carbs. The resulting insulin spike is a double edged sword. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. whole grain breads. and besides your postworkout meal. or muscle building. state. and aiding in muscle glycogen formation and growth. Blood sugar and muscle glycogen levels are low from your overnight fast.typical simple carbs . oatmeal.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program.
and protein is retained in tissue as new muscle is added. You usually see this in people who are starving. The total carb intake is the same. so your body won't need as much. you will be in an anabolic. then the standard 600g for the next two days. Eat 50% fewer carbs (300g) for two days. injured. Protein is involved in growing. If you eat carbs late in the day. or muscle building. This is not good because the opposite is now happening. and replacing tissues. . Protein Another important nutrient every body builder needs is plenty of protein.As your day wears on. This puts your body in what is called a catabolic state. repairing. Obviously. your body will break down muscle tissue to get it. Watch out. Protein intake exceeds output. If you are needing to lose some fat along with building your muscles. your body will store them as fat and increase weight gain instead of muscle mass. Your body is degrading muscle and other body proteins. if you consume more than you lose. if your protein output exceeds intake you would have a negative nitrogen balance. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). On the other hand. Your energy requirements will also decrease at this time. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). your carb intake should decrease. or have a fever. Glucose molecules make up carbohydrates just like amino acids make up proteins. burned. If you lose more nitrogen than you consume. try varying the volume of intake. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. you will want to rotate your carb intake. For example. For body builders. this is something that you want. state. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. nitrogen balance is an important concept to keep in mind when talking about proteins. and then increases insulin levels (ensuring no loss of muscle) on the final two days. That is made possible because proteins are the basis for body structures. Amino acids are the building blocks of protein. then 50% more (900g) for the next two days.
The general rule is to consume daily the same amount of grams in protein as your body weight. Because of the chemical composition of saturated fat. catabolic means muscle loss. In body building contexts. you need to focus on the complete sources rather than those that are incomplete. you'll need to eat more protein to counteract this effect. you'll still need some fats in your diet. Many diets have you cutting back on fat and carbohydrate intake. If you are dieting while body building. That way. A 200 pound body builder. 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. Fats Yes. The key to fat intake is to stay away from bad fats and only eat the good fat. cooked 5 oz. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. but if you want to get ripped with your body building program. These are the fats that contribute to heart disease and high cholesterol. even when you are building the perfect body. therefore. Ultimately. To compensate. Saturated fat is bad. fish. your body won't grow when it is in a catabolic state. Fats are the main source of energy in the body. Fat combines with glucose for energy in order to spare the breakdown of protein. your protein intake should increase to 1 1/2 times your bodyweight. This forces the body to burn more protein for fuel which can put your muscle tissue at risk.An anabolic state is when your body has a positive nitrogen balance. When calculating the amount of protein you are eating. your body cannot break it down very well. Be aware of the amount of protein you are eating and make them work for you instead of against you. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. steak. protein can do what it is supposed to do . and eggs. concentrate on the complete sources of protein like meat.build muscle. cooked broccoli 1 c. While there are proteins in other foods. would need to eat 200 grams of protein every day to put the body in an anabolic state. you'll need the amino acids in protein to work in your body. milk 2 T. .
joint pain. Because they reduce inflammation in the body. These fats are found naturally in foods like nuts and avocados. This type of fat is often used in commercially processed food because they are preserved longer. You should truly strive to eliminate all trans fats from your diet. whole milk dairy products like milk and cheese. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. saturated fats are hard and solid. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. fat. maintain healthy hair and skin as well as providing a sense of fullness after meals. Trans fats cause an over activity in the immune system and are linked to stroke. heart disease. These fats are most often found in fish and can have some significant health advantages. Omega 3 Fatty Acids can actually help combat conditions such as depression. well. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. fatigue. Fats are actually an important part of any diet. as well as egg yolks. and diabetes. Fats keep the body insulated. 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 easier for your body to break down. Unsaturated fats are in liquid form as in oils. so they should be limited. At room temperature. . and even Type 2 diabetes. help prevent cancer growth. 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. Trans fats should also be avoided. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. They are also more readily stored as body fat. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. seafood. So basically. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Elevated levels of LDL can clog arteries and cause heart disease. They play an important role in protecting the body's vital organs. and improve brain function. They can reduce inflammation.
Not only will having a hangover lower your workout intensity. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Alcohol contains nothing but empty calories. so when those levels are down. it dehydrates your muscle cells. Alcohol consumption also hurts muscle growth. but drinking actually lowers protein synthesis by twenty percent. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. As many know. About a 1/2 cup is a good amount. it becomes much harder to build muscle. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. It has no nutritional value but it does contain high caloric content. For one. you must be careful not to overdo on the fats. Because your cells aren't holding as much water. it slows down your metabolism hindering your body's ability to process foods. But when you are a body builder. relaxation and growth including calcium. There are several reasons why it does this. Many people like a drink or two or even three to help them unwind and relax.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. That includes alcohol as well. iron and potassium. Not only that. hydrated and even over hydrated muscles allows for a much higher anabolic environment. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. you will not be as intense in your lifting and weight training. magnesium. instead of topping with chocolate or candies. . • Use olive oil in salad dressings and when cooking • When baking. In fact. you will want to pay close attention to the foods you are feeding your body. alcohol can have a detrimental effect on your progress. Having higher levels of testosterone can help with your workouts by making you more aggressive. phosphorus. 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.
some of the load is transferred to the liver. so you're not getting the hydration you need. you'll need much more. as it helps remove excess nitrogen. water can actually reduce feelings of hunger. you won't be doing yourself any good. Use artificial sweeteners instead. the body. but for body builders. Water flushes out toxins and other metabolic waste products from the body. and you should.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. When this happens. and ketones. When water is in short supply. In addition. Water is part of every single metabolic process that the body undertakes. then you need even more water to help your kidneys do their work. but if your diet stinks. it burns less fat. water can help them work. you need plenty of water. creating an anabolic environment needed for muscle growth. and tea don't count either. and water unlocks the power of those vitamins. the kidneys can't function properly. begins hoarding it. The liver metabolizes stored fat for energy. The caffeine can increase fluid loss. Soda. Without enough water. Supplements like creatine work in part because it pulls water in muscle cells. if you're training hard. urea (a toxic substance). Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. In other words. For this to work properly. it can be especially important. If you're eating big to gain weight. If the liver is doing some of the kidneys' work. Many vitamins are water soluble. then you need a basic mega-vitamin. Water is especially important when following a "high protein" diet. • No regular soda! Diet is better for you anyway and doesn't contain sugar . Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. your skin starts looking soft and puffy. Water is good for you anyway. coffee. For body builders. This water is stored in extra cellular spaces. If you're going to be using supplements in your body building program. thinking there's a shortage. Contrary to popular belief. You can workout with the intensity of a professional. A good diet is essential to an effective body building program. drinking water can actually help you shed excess water weight. Plus.
• 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
stirring occasionally. or put toothpicks through them. skinless chicken breasts. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Can diced tomatoes w/ basil.15 minutes. garlic & oregano Arrange fish filets in a single layer in skillet. spread with mustard/garlic mixture. Broil on top rack for 5 minutes. slice in half and flattened Combine the onion. Put a dollop of the mixture into each chicken breast. salt and pepper in. Pan Broiled Fish 1 lb. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Add browned chicken. Cover and cook over medium heat for 10-20 minutes. 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. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Arrange fish and zucchini in a single layer in a large pan. low fat ricotta cheese Salt & pepper to taste 4 boneless. In a separate bowl. Pour the spaghetti sauce in. and cheese mixture in a bowl. Serve. egg. Serve over your favorite type of noodle. low-calorie Dijon mustard 1 clove garlic. . or until the fish easily flakes with a fork. Fish filets One 14 oz. Serve plain or over brown rice. Serve. Put the all spice. Uncover and cook an additional 15 minutes. Turn fish over. Tie the chicken breasts together with butchers twine. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. frozen spinach. spinach. Drizzle with lemon juice. thawed and dried 1 egg lightly beaten 8 oz. Optional: Garnish with lemon slices. Add the chopped onion and mushrooms. minced or pressed 2 tbsp. cover and cook on low for 45 minutes. drained capers Paprika to taste Rinse fish and pat dry. stir together mustard and garlic. Cover with tomatoes and liquid. Sprinkle with paprika and capers. Bake at 350 degrees for 30-35 minutes. Ground Turkey Breast Sauce 1 lb. Top on whole wheat pasta or brown rice if desired.
or just use more egg whites. Mix well and spread over bread. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. plain.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Microwave for approximately 1 minute when ready to serve. low fat mayonnaise 1 tbsp. Chop egg whites and add to medium bowl.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Add barbeque sauce and stir together until well-coated. Add cheese if you like and let it melt after turning the burner off. and tuna. beans. Add tuna with an amount of Worcestershire Sauce that you like. Cook tuna to desired doneness. Add mayo. 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 chicken. mustard. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. combine rice. barbeque sauce In large bowl or Tupperware. Fiery Chicken Deluxe . Rice & Beans Cooked Shredded Chicken Breast 1/2 . Cook to desired texture. 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. combine all ingredients and stir until well-mixed. This is also good cold. Eat plain or on a bed of pasta. black pepper. Add tuna and sprinkle with seasoning. Chicken. Top with lettuce or spinach leaves and second slice of bread. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. or over some brown rice. You can eat this on some whole-wheat bread.
Fresh bay scallops. mustard and honey. depending on how thick you would like your roll to be.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. Add garlic and sauté 1 minute. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. rinsed and patted dry. Cover and cook 1 minute. Add parsley and lemon juice. Give the asparagus a quick wash. Heat wine in a medium skillet over medium heat. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Pre-heat. Put chicken slices in the container. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. and put the green beans in for 2 . salt with chicken in a container and really roll the chicken breast around in the mix. then let it sit in the refrigerator for 3 . Cut chicken into two to four thin slices. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. or bake them for 25 minutes at 375 degrees. Dried parsley Juice of 1/2 lemon 1 lb. Snap off tough ends of asparagus and remove scales with vegetable peeler. add the salt and pepper. the juicier it will be) This works best with a Foreman-style grill. minced 1 tsp. Place one asparagus stick on the top and start rolling it.10 hours (the longer. Let it marinate for 25 minutes. 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 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. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Once the roll is ready. cayenne pepper. Makes 2-3 servings Garlic Roasted Vegetables . Place one slice of turkey bacon on each slice of chicken breast.
cut in two pieces 1 tomato. and place in mixing bowl. and yogurt. sunflower seeds 2 tbsp. Roast for about 1 hour 20 minutes or until tender. and carrot. Fold foil edges together. chicken and fish. Combine all the vegetables in roasting pan. boneless. olive oil In the Oven: Preheat oven to 400 F. drizzle with oil and stir to coat. sealing with a pleat. chopped 4 small zucchini. Repeat until mixture is used up. dried fruit bits 1/8 cup celery. square pieces of foil. skinless chicken. herbs. Roast for about 30 minutes or until tender. Salt and pepper to taste. julienne 1 carrot. Combine all the vegetables into a tinfoil bag. or wrap roll-ups in plastic wrap for later use. Cut two 12 in. Combine with sunflower seeds. Bake for 15 minutes. fruit bits. peeled and cut into 6-8 wedges 1 large garlic bulb. broken into cloves and peeled 1 tbsp. Makes two servings Fish in Foil 1/2 lb. 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. Spread a little chicken mixture on lettuce leaf and roll up tightly. or 3 tbsp. drizzle with olive oil and stir to coat. fresh. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. peeled and quartered 6 shallots. cooked 2 tbsp. green onion. julienne 1 cup dry white wine 1 tsp. Salt and pepper to taste. Place a piece of fish on each square of foil. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. peeled and quartered 6 parsnips. chopped 1 green onion. Sprinkle each with wine. zucchini. dried thyme. chopped 1 tbsp. dried rosemary. and pepper. Serve immediately. celery. Workout Energy Salad . On the Grill: Turn barbeque to medium. Chicken Salad Roll-ups 1 lb. Great with meat.6 carrots. peeled and halved 2 medium onions. Top each piece of fish with tomato. halibut. fresh 4 tbsp. Drink. or 3 tbsp.
Weight control . celery. In a screw-top jar. cooked and chopped 1 cup green beans. cooked and cut 1 stalk celery. Shake vigorously. cut in strips 1 cup broccoli. sliced 1 green onion. cucumber. parsley. and pepper. peeled and sliced 1/3 tomato. tomato. basil In a medium-sized salad bowl. The spin-off is less likelihood of developing heart disease. broccoli. sliced 1/2 cup mushrooms. combine steak. mushrooms. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. combine the vinegar. yogurt.it's time to make the fitness connection In many cases fitness begins with weight reduction. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Muscle Density Broccoli Salad 1/2 pound cooked steak. lemon juice. The higher the fat. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado.1 cup lettuce. You don't necessarily have to be dieting. mustard. and sunflower seeds. green beans. combine lettuce. mix olive oil with lemon juice and herbs. sprouts. and onion. . Nutrition is very important when you are trying to build up muscle mass. carrots. 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. sliced Fresh parsley In large salad bowl. and shake until thoroughly mixed for the salad dressing. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. and diabetes. 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. mushrooms. and pour over salad. spinach. In a screw-top jar. torn into bite-sized pieces 1/3 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. Aerobic fitness is related to an individual's body fat. torn into bite-sized pieces 1/3 cup spinach. Arrange salad on a bed of lettuce leaves. high blood pressure. avocado.
. Enjoy the payoffs:. and too strict and will lead only to temporary weight loss.. b. Making nutrition work Improving your nutrition will increase your mileage in many ways. (4) Carry out the strategy. headaches. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. and so on). Stay away from food fads they are usually boring. (2) Get motivated. (2) An improved self-image. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Invest in yourself. 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. (4) A feeling of pride. exercise routine. 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 . lifestyle changes. You can even lose weight while improving performance. unhealthy. (1) Make a decision to lose weight and shape up. Compare the benefits of a sound nutrition with the consequences of crash diets. (3) Develop a strategy (diet. dehydration.a. (1) A healthy appearance.
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)
(2) Substitute plain. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise.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 . The milk and cheese group. bake. (1) Use skim or lowfat milk in recipes when making puddings. Avoidance is one means of control. or sparerib is too tempting. Cook meats on rack so that fat can drain off. . poultry. or simmer meat. b. soups. broil. have a particular food obsession that must be recognized. For them trying to eat just a cookie. Braise in covered pan on stove top or pan broil in a nonstick pan. fish. piece of candy.5 liter = 17 ounces . The meat.7 liter = 24 ounces . sauces. Good cookin' for good lookin . (2) Roast. The urge to eat the whole thing becomes too great. and add spices to enhance flavors. poultry or fish without adding fat.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. and dry beans group. you can include a favorite high calorie food item as a special occasional treat. But if you plan your diet. (3) Remove skin from chicken or turkey. however. and baked products. (1) TRIM fat from meat. Many people. and diet according to your plan. You have to make and follow your own rules according to your ability to control what you eat.
schnitzel). Remove all the visible fat from the meat. or lemon juice for your salad. most restaurants have them. d. or bake vegetables. Substitute lower calorie ingredients. skim or peel fat off and discard. or sour cream. Some fruits may be broiled or heated with spices added for flavor. Request diet salad dressing. steamed. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. (1) Use less fat and sugar than called for in recipes. Season with herbs and spices. (5) Have boiled. Dining tips a. (3) Check ingredient labels for fat and sugar content. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. and margarine.(4) Chill meat broth until fat turns light and solid on top. butter. boil. and deep-fried food. The bread and cereal group. sauces. butter. Starchy foods are not fattening when consumed in moderate quantities. However. c. d. b. remove the coating and eat only the meat. Avoid gravies. Check nutrition information label for total calories in each portion. (2) Avoid recipes for baked products that require large amounts of fat and sugar. The vegetable and fruit group. Cut way back on regular salad dressings. With a spoon or knife. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. If the meat has been fried (southern style chicken. (3) Try lemon juice or vinegar on salads. avoid those prepared in cream . or baked rather than fried potatoes. c. broil. (1) Steam. vinegar. (2) Go easy on sauces.
cookies. g. unsweetened sodas. (1/2 cup) Hard liquor. For example. (3) Take smaller portions (4) Consume less sugar. have fresh fruits. candy. .6 oz.25 litre (8 oz. pastry. c. or delicious low-calorie raw vegetables. cakes. b. Carry individually packaged sugar substitutes to sweeten beverages. USE SPARINGLY. and other sweets.) Food Calories 160 250 165 110 200 300 Educate your appetite a. European beer. jigger Dry wine. Lowfat milk is also a nutritious choice. honey. . 1/2 liter Cocktails. (8) Plan snacks. Keep a food diary and monitor your own intake. Low-calorie beverages. Follow these tips to lose weight and body fat. If you MUST have a snack.) Sweet wine. jelly. Avoid rich desserts. noodles. 12 oz. baked potatoes with a small amount of sour cream or margarine is a good choice. Alcohol calories American beer. macaroni. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. jam.sauces or deep-fried. ice cream.25 liter (8 oz. (1) Eat S-L-O-W-L-Y (2) Consume less fat. sugar. Plan your food intake and abide by your plan. a few crackers or pretzels. Also. and mineral water add no calories to your diet. if you must. or spaghetti are good potato substitutes. rice. e. black coffee. regular soda. pies. 11/2 oz. Try a slice of lemon or lime in a glass of ice water. f. gelatin. . 4. Always check your intake for balanced nutrition and total calories. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day.
Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Weight control . 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. 2 tbs 170 Cashews. 160 French fries. Each teaspoon supplies an additional 20 calories. b. 25 nuts 252 Mixed. Become aware of how many calories you're consuming. 1 ounce 150 Grapefruit or orange juice.d. 1 cup 223 Beer (European). Lower in sugar.especially in snack foods. soda.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 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.) 840 Coke. 2 scoops 200 Potato or corn chips. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1/4 cup 340 Salted nuts: Peanuts. 1/2 liter 250 Creamy salad dressing. Lower in fat. creamed. 12 ozs. 1 ounce package 180 Chocolate candy. (Each teaspoon supplies an additional 45 calories). or sugared beverage.
If you're serious about losing weight. Try not to be food centered. This is important if you plan on being successful at losing weight. Make up your mind to control food instead of letting food control you. so why lose weight? b. it will be easy to give up these typical excuses. 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. but you want to strive to be the best. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. anger. Occupy your time with other activities not related to food. Get motivated. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. Forget those old excuses: But I've got a large frame you know. Dieting is up to you if you are willing to try. I haven't weighed 180 pounds since I was 15 years old. or Gosh. You may be a good athlete now. Don't be angry that you have to lose weight. beef bologna 237 Lean ham 103 1 oz. think of it as something you have chosen to do.3 oz. or I can still workout OK. big bones.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. c. or discouragement. . loneliness. cream cheese 106 1 oz. 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. or Everyone in my family is big it's hereditary.
To make sure you get all the nutrients and other substances you need for health. Construct new habit patterns. or at the table. pause halfway through meals and don't stuff yourself. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. carbohydrates (starch and dietary fiber). and other substances that are important for good health. Your body is adjusting to your new eating habits and changes are taking place. g. so choose a variety of whole and enriched grains. Breads. Make meals as pleasant as possible even if you are cutting down on what you eat. Cereals. slow down. overeating hurts no one but yourself. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Choose the recommended number of daily servings from each of the five major food groups. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. in preparation. Different foods contain different nutrients and other healthful substances. Stick with it! f. For best results. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Rice. minerals. i. You are always responsible for what you are eating. Don't cheat. remember. and Pasta Group: Foods made from grains (wheat. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. No single food can supply all the nutrients in the amounts you need. Eating plenty of whole grains. You should consume at least 6-11 servings daily from the base of the pyramid. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Don't let this be wasted effort. enjoy flavors. They provide vitamins.d. Grain products are low in fat. and different whole grain foods differ in nutrient content. . For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. e. Remember all the work it took to get you to your desired weight. and oats) should form the foundation of a nutritious diet. Make your meals last longer. h. unless fat is added in processing. rice.
low fat bagels (pumpernickel. you should strive for 3-5 servings per day from this group. and most people eat more. The best choices from this food group are bran cereals. cantaloupe. A 1/2 cup of cooked rice. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. The darker the vegetable. spinach. Vegetables are nature's vitamins. Choose dark green. To maximize the vitamin and mineral content of your vegetables. whole grain breads and rice. or cooked fruit. collards. and stoned wheat and whole grain crackers. or minerals. green peppers. Juice that you can see through . Brussels sprouts. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Two to four servings of fruits are recommended each day. canned. cereal. A 3/4 cup of vegetable juice also constitutes a serving from this group. and dried fruit. Breakfast is a good opportunity to eat some fruit. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. Cook in a microwave. carrots. the more likely it is to have large amounts of vitamins and minerals. rye. Other good choices are citrus fruits. iceberg lettuce. strawberries. and celery are mostly fiber and water with very little calories. or winter squash are the best choices. also provides fiber. or wok only until tender crisp. and yellow vegetables. One cup of leafy raw vegetables is also a serving size. A serving size of raw or cooked vegetables is only 1/2 cup. steamer. A 1/2 cup of fruit is about the same size as a tennis ball. oat bran. A 3/4 cup of fruit juice equals one serving. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. tomatoes. orange. bananas. whole grain muffins (bran. or pasta is about the same size as your fist.Consuming the recommended daily intake is not difficult if you understand serving sizes. If you choose fruit juice. whole wheat). To ensure that you get essential vitamins and minerals. kiwi. cauliflower. vitamins. Broccoli. such as cucumbers. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. A 1/2 cup of vegetables is about the size of a tennis ball. which is much smaller than the regular salad served with a restaurant dinner. in addition to providing vitamins and minerals. or a 1/2 cup of chopped. The lighter colored vegetables. corn and oat bran). don't overcook. Fruit Group: The fruit group.
Fats. can also contain a large amount of fat. A better food preparation choice is baking. Yogurt. sour cream. milk. grape. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). and is easily attainable. frying food in fat (cooking oil) once in a while is all right. and Cheese Group: These dairy products are a great source of protein. For this reason. vitamins. no vitamins. or prune juice). 1 ounce of cheese is about the size of four dice. Foods from this group are still an important part of a performance diet. One cup of milk or yogurt. Many no-fat or low-fat dairy products are available. The serving sizes typically consumed greatly exceed the nutritional requirement. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). they are referred to as empty calories. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. vitamins. Two to three servings from this group are required each day. it does not mean that you should never eat these items. a 2 1/2 ounce soyburger. including cheese. Top choices are 1% or skim milk. Meat. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. This means that they provide nothing to the body except calories. and yogurt. A serving size of cooked fish. however. Like the milk group. Fish. minerals. and yogurt. peach nectar. peanut butter. this group can contain large amounts of fat as well. and beans. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. and minerals. which can't be made by the body. or protein. 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. roasting. 1 egg. so you may not get your daily requirement for the essential nutrients. The recommended number of servings per day for this group is 2-3. or 2 ounces of processed cheese (American) is considered a serving size. however.(apple. For example. low-fat cheese. Quick and easy choices include canned tuna. chicken. Milk. Most fats and sugars are nutrient poor. and minerals (fortified by law) especially calcium and riboflavin. . Dry Beans. However. 2 tablespoons of peanut butter. or grilling. Oils. Most people are at one extreme or the other by consuming too much or not enough from this group. Eggs. a 1/2 cup of natural cheese (Cheddar or Swiss). or 1/3 cup of nuts. poultry. fiber. Poultry. lentil soup. The milk group. water. Sweets add taste and flavor. a 1/2 cup of cooked dry beans.
which is a better choice than apple pie. for example. You need some fat in the food you eat. or a cup of low-fat milk or yogurt for a snack. A baked potato is a better choice than mashed potatoes. Try fruits. low fat doesn't always mean low calorie. especially saturated fats. increase the risk for coronary heart disease by raising the blood cholesterol. poultry. minerals. Some kinds of fat. berry jams. Choose them wisely. Sometimes extra sugars are added to low-fat muffins or desserts. In contrast. notice that many of the meals and snacks you eat contain items from several food groups. and cheese from the milk group. When eating out. and fiber and add undesirable or questionable additives. However. and K. These foods include high-fat dairy products (like cheese. Eating lots of fat of any type can provide excess calories. Fats supply energy and essential fatty acids. and they help absorb the fat-soluble vitamins A.Top choices from this group include olive oil. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. fiber. molasses. or a favorite dessert. Choose natural or less processed foods whenever possible. An apple is a better choice than applesauce. cream. E. Food processing tends to remove vitamins. which is a better choice than apple juice. walnuts. and they may be just as high in calories. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. or lean meat. ask that it be grilled rather than fried. Also. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. but choose sensibly. and sodium. vegetables. whole milk. and carotenoids. Snacks and meals eaten away from home provide a large part of daily calories for many people. 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. which is a better choice than potato chips. CHOOSE SENSIBLY The carbohydrates. High-fat foods contain more calories than the same amount of other foods. Your pattern of eating is also important. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. butter. so they can make it difficult for you to avoid excess calories. which is measured in calories. D. a sandwich may provide bread from the grains group. and . fats. turkey from the meat and beans group. whole grain foods. but most people still eat too much saturated fat. choose small portions of foods. and proteins in food supply energy. If you choose fish.
lean poultry. Keep your intake of these foods low. the skin and fat of poultry. shellfish. Shellfish. Use moderate amounts of food high in unsaturated fats. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. and peanut oils are some of the oils high in monounsaturated fats. These foods include those high in partially hydrogenated vegetable oils. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. salami. Olive. peas. Trim fat from meat and take skin off poultry. shortening). lard. bologna. most nuts. sausages.Limit your intake of high-fat processed meats such as bacon. Vegetable oils such as soybean oil. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. palm oil. or nuts daily.regular ice cream). egg yolks. and fatty fish like salmon. Some fish. decrease the amount of fat you use in cooking and at the table. and other cold cuts. Choose dry beans. Eggs. or lentils often. other lean meats. olives. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. such as many hard margarines and shortenings. canola. Fish. 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 . and coconut oil.Choose vegetable oils rather than solid fats (meat and dairy fats. Poultry. . and dairy fats. Meat. Try the lower fat varieties (check the Nutrition Facts Label).Choose 2 to 3 servings of fish. fatty fresh and processed meats. . avocados. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. . taking care to avoid excess calories. tuna. and mackerel. and Nuts . contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease.If you need fewer calories. Unsaturated fats occur in vegetable oils. beans. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. corn oil. These foods include liver and other organ meats. sunflower. such as salmon.
.Choose fruits as desserts most often. Choose foods lower in saturated fat and cholesterol. breads. Try switching from whole to fat-free or low-fat milk. Foods containing added sugars provide calories.Limit your intake of liver and other organ meats. not the naturally occurring sugars in foods like fruit or milk. some vegetables. During digestion all carbohydrates except fiber break down into sugars. . Prepared Foods . and low-fat cheese most often. This decreases the saturated fat and calories but keeps all other nutrients the same. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Use egg yolks and whole eggs in moderation. . Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Dairy Products ..Choose fat-free or low-fat milk.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. and add little or no butter to your food.Limit your intake of foods with creamy sauces. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. but may have few vitamins and minerals. marbled steaks. and cheese. the number one source of added sugars is nondiet soft drinks (soda or pop). Sugars are carbohydrates and a source of energy (calories). . Limit ground meat and fatty processed meats. fruits.Choose fish or lean meats as suggested above. Sugars and starches occur naturally in many foods that also supply other nutrients. fat-free or low-fat yogurt. cereals. and grains. In the United States. Foods at Restaurants or Other Eating Establishments . Examples of these foods include milk.
Eating less salt may decrease the loss of calcium from bone. However. . Some recipes include table salt or a salty broth or sauce. High salt intake also increases the amount of calcium excreted in the urine. presweetened cereals. Some foods with added sugars. and sweetened canned fruits. you need to go into it with as much information as you can. Not all foods with added salt taste salty. At present. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. The reasons for switching to a vegetarian lifestyle are many. 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. but when you do decide to switch to a meatless diet. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Choose and prepare foods with less salt. Intake of a lot of foods high in added sugars.Sweets and candies. There is no way to tell who might develop high blood pressure from eating too much salt. Only small amounts of salt occur naturally in foods. normal person. Some people add salt or a salty seasoning to their food at the table. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. 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. and some cooking styles call for adding a very salty seasoning such as soy sauce. like chocolate milk. Salt (sodium chloride) is the main source of sodium in foods. cakes and cookies. like soft drinks. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Salt is found mainly in processed and prepared foods. You will face no nutritional deficiencies. the firmest link between salt intake and health relates to blood pressure. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Never stop learning about your diet and what you put into your body. consuming less salt or sodium is not harmful and can be recommended for the healthy. also are high in vitamins and minerals. is of concern. and fruit drinks and fruitades are also major sources of added sugars.
though each level gradually eliminates animal products. Consists mainly of raw fruit. shellfish or crustacean.Animal foods are higher in fat than most plant foods. seeds. This is the most common type of vegetarian diet. herbicides. Vegetarians not eating anything containing dairy products or eggs are called vegans. A type of vegan diet where very few processed or cooked foods are eaten. including sterols. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). The highest levels eliminate fruit and vegetables. A vegetarian does not eat any meat. • Lacto-vegetarian: Eats dairy products but not eggs. Being healthier on a vegetarian diet means spending less on health care. eventually reaching the level of a brown rice diet. are well documented. Plants do not contain cholesterol. including pesticides. animal foods contain far higher concentrations of agricultural chemicals than plant foods. or slaughter by-products such as animal fats. eggs. • Fruitarian. There are over 20. . Being higher on the food chain. fish. in secondary consumption of antibiotics. The diet progresses through ten levels. Whatever your reason for wanting or not wanting to become a vegetarian. antibiotics. game. with or without free-range eggs. or any other animal product. milk and milk products. You might be surprised to know that there are many different types of vegetarians. The list can go on and on. vegetables and fruit. These drugs are consumed when animal foods are consumed. particularly saturated fats. nuts. growth hormones and other veterinary drugs that are given to livestock animals. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. grains and nuts. I have included this section for your personal choice. Not all levels are vegetarian. • Macrobiotic: A diet followed for spiritual and philosophical reasons. etc. poultry or any slaughterhouse by-product such as gelatin. The dangers herein.000 different drugs. fish. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. poultry. • Vegan: Does not eat dairy products. Vegetarian foods tend to cost less than meat based items. becoming increasingly restrictive. Vegetarians live on a diet of grains. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten.
because choosing to eat as a vegetarian is such a personal decision. though in other cases it may simply mean a lacto-ovo-vegetarian diet. people survived on what they could grow or kill.Other terms can be used in describing various vegetarian diets. the food was pure and unprocessed. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. 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. but also how it was processed for human consumption. Many. There really is no single vegetarian eating pattern as you can see from the definitions above. Back then. The term strict vegetarian may refer to a vegan diet. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. In fact. many years ago. They were freaked out by the thought of consuming something that at one time could look them in the eye. The meat was cleaned and cured without chemicals or preservatives. big business began changing the way food was not only distributed. and pigs to provide food for their families. but not fish. That includes chicken. . Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. The women would grow huge gardens that would provide the rest of the nutrition. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. Men would kill deer. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Persons consuming fish but no meat are sometimes called pescetarians. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. 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. cows. Somewhere along the way.
It's true that the way we process meats can begin in a not so pleasant way. Once they are killed. and other diseases. elevated blood pressure. . This can't be healthy .are reason enough for some people to give up meat. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Mad cow disease is a very real illness that causes dire circumstances even death. Let's look at some common reasons people give for eating meatless meals.is often associated with higher risks of heart ailments. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Studies were conducted. They are also often injected with artificial hormones to increase meat production. Some of us still don't have much concern over our processed foods. Another good reason is that meat is expensive. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume.for anyone! Many animals are also infected with diseases due to poor living conditions. These two instances . Then concern began to arise as to how safe these foods really were.especially red meat . Meat . In fact. surveys were taken. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Plus. even before the animals are sent to a slaughterhouse.Initially.the way animals are killed and the preservatives put into the meat . 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. and results were published that indicated some of these processing procedures weren't as safe as originally thought. It is a lot cheaper to buy vegetarian foods instead of meat. people just accepted the fact that processed foods were a way of life. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. They have decided that eating pure and natural foods instead of processed foods are the way to go. but others have taken a different turn.
Whatever the reason. provide a wider range of nutrients. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. Vegetarians are less susceptible to major diseases that afflict present-day society. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. and their physical appearance is better. they live longer. Their immune system is stronger. Vegetarians have fewer physical complaints. Certain components of food help our bodies not only operate more efficiently. most people choose a vegetarian diet for health reasons.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. and enjoy very productive lives. How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. and thus smaller medical bills. As a result. and vitamins are all contained in our foods. and imposes fewer burdens and impurities on the body. This is simply not true. there can be little doubt that eating a vegetarian diet is a healthier way to eat. A vegetarian diet is healthy because it is typically low in saturated and total fat. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. They include: . fewer dental problems. but keep us from getting sick. calcium. 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. Protein. Medical studies have proven that a vegetarian diet is easier to digest. 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. There are six food groups in the vegetarian diet. are healthier. their bodies are more refined.
in addition to the above. hazelnuts. soya milk. pumpkin. chick peas.wheat (bread & pasta). rye. brazils. almonds. lentils.tofu. Evidence suggests that excess protein contributes to degenerative diseases. linseeds. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. proteins. • Seeds: sesame. zinc. vitamins and minerals. oats. men need about 55g (more if very active). rice. sesame seeds. We also need fiber and water. beans. fats (including oil). baked beans. Nutrients are usually divided into five classes: carbohydrates. etc. • Dairy products or Soya products . veggie burgers. tempeh. barley. pasta etc). walnuts. fat. • Vegetable oils and fats .kidney beans. maize (sweet corn). textured vegetable protein. cashews. soya protein etc. rye. Still. All these nutrients can be easily obtained by vegetarians from other sources.margarine or butter. flour. • Fruit & vegetables. pine kernels etc. sunflower. Women need about 45g of protein a day (more if pregnant. and the mineral iodine. • Soya products: tofu. supplies vitamins A. it is worth remembering that everything you eat gives you a whole range of essential nutrients. Meat supplies protein. etc. peanuts. potassium and phosphorous). sunflower seeds. some B vitamins and minerals (mostly iron. and E. • Nuts & Seeds . Most foods contain a mixture of nutrients (there are a few exceptions. Protein is very important in the diet.almonds. etc. barley. All are equally important to our well-being. lentils. walnuts. rice. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. • Pulses . fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. millet. • Grains/cereals: wheat (in bread. oats. • Pulses: peas. Potatoes are a useful cereal alternative. . tempeh. D. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12.• Cereals/grains . Fish. Carbohydrate. lactating or very active). although they are needed in varying quantities. maize.
Carbohydrates are the body's main source of energy. rice. This is not as alarming as it sounds. they have to be provided in the diet and so they are called essential amino acids. e. macaroni cheese. yoghurt (butter and cream are very poor sources of protein). Most of our carbohydrates are provided by plant food. We mix protein foods all the time. barley. Single plant foods do not contain all the essential amino acids we need in the right proportions. Contrary to previous . The sugars or simple carbohydrates can be found in fruit. whether we are meat-eaters or vegetarians. vitamins or minerals and they are also the main cause of dental decay.• Dairy products: milk. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. oats. milk and ordinary table sugar. There are three main types: simple sugars. but when we mix plant foods together. quiche. it can be made up from the body's own stores. The unrefined carbohydrates. rye) and some root vegetables. pasta. It is a normal part of the human way of eating. porridge. It is now known that the body has a pool of amino acids so that if one meal is deficient. A few examples are beans on toast. Complex carbohydrates are found in cereals/grains (bread. buckwheat. Amino acids are the units from which proteins are made. • Free range eggs. There are 20 different ones in all. Refined sources of sugar are best avoided as they provide energy without any associated fiber. such as potatoes and parsnips. Even those foods not considered high in protein are adding some amino acids to this pool. Adding dairy products or eggs also adds the missing amino acids. or rice and peas. we don't have to worry about complementing amino acids all the time. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. muesli. complex carbohydrates or starches and dietary fiber. any deficiency in one is cancelled out by any excess in the other. We can make many of them in our bodies by converting other amino acids. cheese. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. millet. as long as our diet is generally varied and well-balanced.g. but eight cannot be made. Because of this.
Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. B2 (riboflavin). Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). This is no problem as they are widely found in plant foods. such as olive oil or peanut oil. pulses and green vegetables. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. fats are made of smaller units. like sunflower or safflower oil are unstable at high temperatures. The one thing they have in common is that only small quantities are needed in the diet. Like proteins. It is added to most margarines. linoleic and linolenic acids. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. B6 (pyridoxine). • B Vitamins: This group of vitamins includes B1 (thiamin). with the exception of palm oil and coconut oil.belief a slimming diet should not be low in carbohydrates. are best used for frying as the poly-unsaturated fats. leafy green vegetables and fruits like apricots and peaches. In fact starchy foods are very filling relative to the number of calories that they contain. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. Fiber can be found in unrefined or wholegrain cereals. Dietary fiber or non-starch polysaccharide (NSP). All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). B12 (cyanocobalmin). or in sufficient quantities. Too much fat is bad for us. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. folate. are termed essential as they must be provided in the diet. orange or yellow vegetables like carrots and tomatoes. but a little is necessary to keep our tissues in good repair. refers to the indigestible part of a carbohydrate food. Two of these fatty acids. pantothenic acid and biotin. Mono-unsaturated fats. fruit (fresh and dried) and vegetables. for the manufacture of hormones and to act as a carrier for some vitamins. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. B3 (niacin). nuts & seeds. as it is now termed. called fatty acids. .
Vitamin D helps calcium to be absorbed. eggs. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. but a good intake of vitamin C will enhance absorption. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. whole meal bread. all leafy green vegetables and potatoes. eggs.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. leafy green vegetables. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. nuts and seeds (especially sesame seeds). • Iron: Needed for red blood cells. Found in leafy green vegetables. cereals and bacterial synthesis in the intestine. soya milks. dried fruits. It is also added to most margarine and is present in milk. salad vegetables. veggie burgers and some breakfast cereals. lentils and pulses. These sources are usually adequate for healthy adults. dried fruits (especially apricots and figs). . cheese and butter. • Vitamin C: Fresh fruit. Vitamin B12 is added to yeast extracts. Vegetable sources of iron are not as easily absorbed as animal sources. tap water in hard water areas. • Vitamin K: Fresh vegetables. molasses. Minerals perform a variety of jobs in the body. cheese. bread. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Found in dairy produce. • Vitamin E: Vegetable oil. The very young. wholegrain cereals.
Sea vegetables are a good source of iodine for vegans. increasing re-absorption of calcium by bones. Of the body's total calcium. Osteoporosis can be due to calcium deficiency.2 kg of calcium. This causes bones to be brittle and liable to fracture. Calcium can bind to a wide range of proteins altering their biological activity. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. about 99% is in the bones and teeth where it plays a structural role. Metabolites of Vitamin D are important in this. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. CALCIUM Calcium is the most abundant mineral in the human body. This may be related to repeated pregnancy with lengthy breast feeding.• Zinc: Plays a major role in many enzyme reactions and the immune system. This is finely controlled by hormones. 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. activating clotting factors. muscle contraction and nerve impulse transmission. but the quantity depends on how rich the soil is in iodine. cheese. Calcium is also needed for blood clotting. Found in green vegetables. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Calcium also plays a role in cell biology. sesame and pumpkin seeds. In adults. lentils and wholegrain cereals. • Iodine: Present in vegetables. Dairy products also have plenty of iodine. This usually occurs after 35- . calcium deficiency may lead to osteomalacia (softening of bones). Bone loss occurs with age in all individuals. The main function of calcium is structural. This is important in nerve impulse transmission and muscle contraction. The skeleton of a young adult male contains about 1.
Calcium loss is reduced if dietary calcium is low. smoking and alcohol can all increase the risk. and oxalic acid. Calcium is also lost during lactation in breast milk. whole cereals and raw vegetables is one of these. Postmenopausal women are particularly at risk from osteoporosis. This is called tetany. Hard water may also provide calcium. tofu. found in certain fruits and vegetables can also bind calcium. However. a component of dietary fiber. The risk of osteoporosis may be altered by factors other than diet. Reduced intake leads to increased efficiency of absorption. Excess calcium in the blood can cause nausea. nuts and seeds (almonds. sesame seeds). Phytic acid. This usually results from excessive doses of vitamin D and can be fatal in infants. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. However. found in bran. other research has found no difference between vegetarians and omnivores. In infants and children calcium is retained for new bone growth. Calcium loss is roughly equal to dietary calcium in adults. diets habitually high in these acids are not thought to have a major effect on calcium absorption. A number of substances can inhibit the absorption of calcium. oestrogen. Calcium balance can be affected by a range of other factors. This is thought to be due to animal protein increasing calcium loss from bones. A low level of calcium in the blood and tissues can cause hypocalcaemia. and dried fruit are all good sources of calcium for vegetarians. Uronic acid.40 years and involves the shrinking of the skeleton. Saturated fats can also lessen calcium absorption. Lack of exercise. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. . Bone loss is greatest in women following the menopause. This is due to reduced levels of the hormone. This involves sensations of tingling and numbness and muscle twitches. Calcium is lost in the feces. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Most flour is fortified with calcium carbonate so cereals can also be a good source. leafy green vegetables. Vitamin D is essential for absorption of calcium from the gut. Calcium is present in a wide range of foods. being underweight. urine and sweat. Dairy products. brazil nuts. Meat is a very poor source of calcium. Adaptation to both high and low calcium intakes occur. vomiting and calcium deposition in the heart and kidneys. In severe cases muscle spasms may occur.
Cholesterol is present in animal foods but not plant foods. Fats tend to be solid at room temperature whilst oils are liquid. Vegetable fats are generally unsaturated. Pregnant adolescents are an exception to this. Fats and oils are essentially the same. having particularly high calcium needs. Foods rich in saturated fats are usually of animal origin. Nearly all the fats in our bodies and in foods are triglycerides. Fats consist of fatty acids and glycerol. Breast feeding women need extra calcium. The building blocks of fats are called fatty acids. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. calcium absorption from the gut increases and no additional calcium is generally needed. A lactating woman can lose up to 300 mg a calcium/day in breast milk. There are about 16 different fatty acids commonly present in foods. Fats can be classed as either saturated. 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. Saturated fat raises the level of cholesterol in the blood. The nature of fat depends on its constituent fatty acids. .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. Therefore. monounsaturated or polyunsaturated. monounsaturated or polyunsaturated. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Raised blood cholesterol is associated with an increased risk of heart disease. These can be either saturated. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. The term lipids include both fats and oils. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium.
As well as being a concentrated source of energy. fish oils are sometimes used therapeutically. They are usually of plant origin. If there is just one double bond then it is monounsaturated. E and K. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. then it is unsaturated. arachidonic acid is not an essential fatty acid as was once believed.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. fats act as carriers for fat-soluble vitamins A. though fish oils may also be high in polyunsaturated fatty acids. Saturated fats tend to be animal fats and are solid at room temperature. However. Fats are also essential for the structure of cell membranes and are precursors of many hormones. D. . Two fatty acids are termed essential fatty acids. Hydrogenated vegetable oils are often present in margarine and other processed foods. These are linoleic acid and alinolenic acid. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. If there is more than one then it is polyunsaturated. It is present in all animal tissues but is absent from plants. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. The body can make its own cholesterol and so a dietary source is not required. This process is known as hydrogenation. Plant oils may be hardened by the addition of hydrogen atoms. Fats have a number of important functions in the body. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. They are widely present in plant oils such as sunflower. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. Butter. Because of this conversion. Unsaturated fats are liquid at room temperature. lard. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. rapeseed and soyabean oils. These must be present in the diet as the body is unable to make them itself. suet and meat fat are saturated fats. For this reason. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. converting double bonds to single bonds. Cholesterol belongs to the sterol group of fats.
Polyunsaturated fats can also generate free radicals. . Coconut oil and palm oil are vegetable sources of saturated fats. These complex molecules are called lipoproteins. HDL cholesterol may help protect against the risk of heart disease. C and E offer protection against free radicals. especially when exposed to heat or sunlight. including alcohol. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. eggs and dairy products all contain saturated fats. Fresh fruit and vegetables are rich in these anti-oxidants. This can lead to atherosclerosis. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Cholesterol is present in all animal foods but not plant foods. Meat. Saturated fats are nearly always from animal foods. stress and environmental pollutants can increase the generation of free radicals in the body. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Polyunsaturated fats are usually from plant sources. A number of factors. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Unsaturated fatty acids exist naturally in the cis form. It has been suggested that trans-fatty acids can increase the risk of heart disease. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Lard and suet are saturated fats. Olive oil is a monounsaturated fat. Unsaturated fatty acids can exist in two different geometric forms. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL).Cholesterol is transported in to various proteins. There are four main types of lipoprotein involved in cholesterol transport. Because of this high blood cholesterol is linked with heart disease. saturated fat raising blood cholesterol. These are called the cis and trans forms. Egg yolks and highfat dairy products are high in cholesterol. It is the LDL cholesterol which has been linked to heart disease. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Cholesterol may form plaques on artery walls if levels in the blood are too high. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Hydrogenation of margarine causes this to occur. Anti-oxidants such as vitamins A.
2/3 of which is present in hemoglobin. loss of appetite and pallor. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. and iron deficiency in infants can result in impaired learning ability and behavioral problems. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Iron also plays an important role in the immune system. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. which acts as an oxygen store in muscle tissue. Iron deficiency can lead to anemia. IRON Iron is an essential component of hemoglobin. Iron deficiency is the most widespread mineral nutritional deficiency worldwide.Currently it is believed that around 42% of energy in the typical diet is from fat.5 and 4. transporting oxygen in the blood to all parts of the body. 1/3 suffering from severe deficiency and anemia. Vegetarian diets tend to be lower in fat than omnivore diets. The body contains between 3. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Research has also shown iron deficiency to be associated with impaired brain function.5g of iron. Iron deficiency is the most prevalent nutritional problem worldwide. headaches. A small amount is present as myoglobin. However. insomnia. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. In developed countries. Advice to vegetarians is to keep fat intake to a minimum. people with low iron levels having lowered resistance to infection. . The remainder is stored in the liver. Symptoms of anemia include tiredness. breathlessness. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. the red pigment in blood. It also plays a vital role in many metabolic reactions. spleen and bone-marrow. Dietary advice is to reduce this. All these symptoms are associated with decreased oxygen supply to tissues and organs. Special emphasis is placed on reducing the amount of saturated fat in the diet. lack of stamina. Iron is essential for the formation of hemoglobin. 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%. and to use olive oil for cooking purposes. between 10-20% of child-bearing age women are said to be anemic.
as can tannin in tea. Excess dietary protein may lead to health problems. despite a high intake of fiber and phytate. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Lowered levels of iron in the diet result in improved absorption. Fiber may also inhibit absorption. amino acids and alcohol can also promote iron absorption. Foods rich in vitamin C include citrus fruits. leafy green vegetables. The absorption of iron is influenced by other constituents of a meal.Dietary iron exists in two different forms. a varied vegetarian diet means a mixture of proteins are consumed. plant proteins may not contain all the essential amino acids in the necessary proportions. whilst in plant foods iron is present as non-haem iron. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. eight of which must be present in the diet. . Non-haem iron is less easily absorbed by the body than is haem iron. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Citric acid. Iron absorption can also be influenced by the amount of iron in the diet. 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. Haem iron only exists in animal tissues. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. the amino acids in one protein compensating for the deficiencies of another. There are about 20 different amino acids. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. oxalates and phosphates present in plant foods can inhibit absorption. However. These are the essential amino acids. Phytates. and some dried fruits. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. and fresh leafy green vegetables. Unlike animal proteins. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. blackstrap molasses. Good sources of iron for vegetarians include wholegrain cereals and flours. green peppers. Vitamin C greatly increases the absorption of non-haem iron. pulses such as lentils and kidney beans. sugars. Proteins are made up of smaller units called amino acids.
. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. pulses. Amino acids are simple compounds containing carbon. oxygen. The eight essential amino acids required by humans are: leucine. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. immune protection. Protein can also provide a source of energy. tryptophan. free-range eggs and some dairy products (milk. oats. soya milk and textured soya protein such as soya mince). valine. They play a crucial role in virtually all biological processes in the body. Certain amino acids can be made by the human body.Proteins are highly complex molecules comprised of linked amino acids. each with their own unique amino acid composition. For children. Different foods contain different proteins. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Muscle contraction. and lysine. and the transmission of nerve impulses are all dependent on proteins. nitrogen and occasionally sulphur. Many hormones are proteins. Most foods contain at least some protein. There are about 20 different amino acids commonly found in plant and animal proteins. Amino acids link together to form chains called peptides. Excess protein may also be converted to fat and stored. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. cheese and yoghurt). The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. hydrogen. soya products (tofu. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. isoleucine. The amino acid that is in shortest supply is called the limiting amino acid. A typical protein may contain 500 or more amino acids. histidine is also considered to be an essential amino acid. and rice). cereals (wheat. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. methionine. threonine. Proteins are essential for growth and repair. Good sources of protein for vegetarians include nuts and seeds. Proteins in skin and bone provide structural support. phenylalanine. All enzymes are proteins and are vital for the body's metabolism. However. the essential amino acids cannot be made and so they must be supplied in the diet. protein is used.
which is regarded as the ideal. such as a grain with a pulse. leads to a high quality protein which is just as good. and rice with peas or beans are all common examples of protein complementing. milk and cheese tend to be of a higher protein quality than plant proteins. pulses. The limiting amino acid tends to be different in different proteins. it is not surprising that animal proteins. grains tend to be short of lysine whilst pulses are short of methionine. the amino acids in one protein can compensate for the one lacking in the other. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . This is known as protein complementing. Previously. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. cheese or peanut butter sandwich. it has been thought that protein complementing needed to occur within a single meal. However. This means when two different foods are combined. and in some cases better. than protein from animal foods. muesli with milk (soya or cow's). Many plant proteins are low in one of the essential amino acids. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. For instance. As such. Beans on toast. such as meat. Combining plant proteins. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. seeds. Vegetarians and vegans eating a well-balanced diet based on grains. This is why plant proteins are sometimes referred to as low quality proteins.Protein quality is usually defined according to the amino acid pattern of egg protein. This does not mean that vegetarians or vegans go short on essential amino acids. Soya is a high quality protein on its own which can be regarded as equal to meat protein.
the maintenance of the nervous system. It contains cobalt. 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. This is especially important in tissues where cells are dividing rapidly. they are typically lower in total intake of protein than non-vegetarian diets. If B12 deficiency occurs. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Deficiency can cause anemia. and growth and development in children. eggs and dairy products. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. There has been considerable research into proposed plant sources of vitamin B12. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. B12 is necessary for the rapid synthesis of DNA during cell division. This results in anemia. While vegetarian diets usually meet or exceed protein requirements. Vitamin B12 neuropathy. particularly the bone marrow tissues responsible for red blood cell formation. 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. It is exclusively synthesized by bacteria and is found primarily in meat. . Because infants and children are growing they require more protein than adults (proportional to their body weight). seaweeds.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Many vegan foods are supplemented with B12. Fermented soya products. involving the degeneration of nerve fibers and irreversible neurological damage. and so is also known as cobalamin. However. Symptoms include excessive tiredness. Vitamin B12 is necessary for the synthesis of red blood cells. DNA production is disrupted and abnormal cells called megaloblasts occur. and algae such as spirulina have all been suggested as containing significant B12.
it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. There has been considerable research into possible plant food sources of B12.breathlessness. Vitamin B12 is excreted in the bile and is effectively reabsorbed. including vegans and some vegetarians. However. Anemia may also be due to folic acid deficiency. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. In comparison. These cannot be utilized to satisfy dietary needs. listlessness. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. sore tongue and menstrual disorders. and poor resistance to infection. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. analysis of fermented soya products. Fermented soya products. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. Total body store is 2-5mg in adults. a seaweed. The only reliable unfortified sources of vitamin B12 are meat. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. and nori. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. known as B12 analogues. found no significant B12. When deficiency occurs. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. seaweeds and algae have all been proposed as possible sources of B12. shoyu and tamari. This is known as enterohepatic circulation. may be obtaining more B12 from re-absorption than from dietary sources. an algae available as a dietary supplement in tablet form. pallor. folic acid also being necessary for DNA synthesis. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. People on diets low in B12. Spirulina. dairy products and eggs. including tempeh. have both appeared to contain significant amounts of B12 after analysis. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Around 80% of this is stored in the liver. known as intrinsic factor. it is thought that this is due to the presence of compounds structurally similar to B12. miso. However. Other symptoms can include a smooth. B12 is also important in maintaining the nervous system. Vitamin B12 can be stored in small amounts by the body. Assay methods used to detect B12 are unable to differentiate between B12 .
ZINC The mineral zinc is present in every part of the body and has a wide range of functions. These include yeast extracts. Lactating women need extra B12 to ensure an adequate supply in breast milk. Bacteria present in the large intestine are able to synthesize B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. though little is known about this. 1/2 pint of milk (full fat or semi skimmed) contains 1. A slice of vegetarian cheddar cheese (40g) contains 0. Boiling milk can also destroy much of the B12. soya milks. However. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. A boiled egg contains 0. Human feces can contain significant B12. In the past. Vecon vegetable stock. as the B12 analogues can compete with B12 and inhibit metabolism. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. It helps with the healing of wounds and is a vital component of many enzyme reactions. the bacteria produce B12 too far down the intestine for absorption to occur. textured vegetable protein. Zinc is vital for the healthy working of many of the body's . B12 not being absorbed through the colon lining. vegetable and sunflower margarines.5 µg. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. A range of B12 fortified foods are available. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Fermentation in the manufacture of yoghurt destroys much of the B12 present. particularly in areas where hygiene standards may be low.and its analogues. Pregnant women are not thought to require any extra B12. B12 has very low toxicity and high intakes are not thought to be dangerous. and breakfast cereals.2 µg. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs.7 µg. veggie burger mixes.
Good sources for vegetarians include dairy products. carbohydrates. a poor immune response and skin problems. The recommended amounts of zinc for adult men are 1/3 higher than those for women. beans and lentils. inhibit zinc absorption. alcoholics and those suffering from trauma or post-surgery.systems. fatigue. Particularly high concentrations are in the prostate gland and semen. prostate problems. 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. anorexia nervosa. It is thought that zinc supplementation can help skin conditions such as acne and eczema. 60% is found in muscle. 30% in bone and about 5% in our skin. zinc is involved in the metabolism of proteins. pulses and nuts. in the metabolism of the ovaries and testes. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Our body contains about 2-3g of zinc. Other symptoms of zinc deficiency can include hair loss. Zinc is found in all parts of our body. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Only 20% of the zinc present in the diet is actually absorbed by the body. found in bran. nuts. seeds and wholegrain cereals. The more sexually active a man the more zinc he will require. and decreased growth rate and mental development in infants. and in liver function. in insulin activity. yeast. wholegrain cereals. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. delayed wound healing. diarrhea. lipids and energy. particularly in association with protein foods. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Dietary fiber and phytic acid. The first signs of zinc deficiency are impairment of taste. 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. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. As a component of many enzymes. There are no specific storage sites known for zinc and so a regular supply in the diet is required. It is always better to seek the advice of an expert before dosing yourself with supplements. Zinc has a range of functions. .
You will have a larger chance of not succeeding if you do it this way initially. . urine. 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. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. EDTA. semen and also menstruation. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. but it is thought that demands are met by increased absorption from the gut.g. but also some common sense. but getting started with this new lifestyle takes not only dedication. Baking can destroy over half the phytic acid in whole meal bread. sweat. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. phosphates. Excess zinc is toxic. particularly iron and copper.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Zinc is lost via the feces. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Breast feeding mothers need extra zinc in their diet. such as Iran and other Middle East countries. A vegetarian diet makes you a healthier person. hair. A deficiency of zinc in the diet means zinc absorption is improved. Too much zinc will interfere with the metabolism of other minerals in the body. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. vomiting and fever. skin. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Pregnant women do need extra zinc. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Various chemicals added to many processed foods can also reduce zinc absorption e.
If you've grown up eating meat. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. As you get more confident about vegetarian food. remember to let them know in advance that you are vegetarian. Buy a vegetarian cookbook (or borrow one from your local library). We've given you most of what you need to know in the above chapters. then fish. Learn as much as you can about nutrition and what your body needs to thrive and prosper. but investing in a cook book is a great way to start.usually from people who know very little about their own health and dietary needs. to avoid any embarrassment when friends are cooking for you. 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. And. Try something new. but you can learn to stay healthy by understanding what it is your body needs. there are literally hundreds of vegetarian cookbooks around. Don't be put off by a bit of teasing or ill-informed scare stories. The important thing is to work out what will suit you and stick with it. Others eat vegetarian food one day a week. Vegetarians are sometimes the brunt of jokes and prejudices . tofu. then two or three days and eventually every day. A little later in this book. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Don't go it alone. including meat alternatives like mince and sausages made from soya or Quorn(tm). but always be a learner when it comes to your body and what you put into it. Educate yourself by reading labels or making all your food yourself. we'll give you some great veggie recipes. this can be difficult. . pulses. Be prepared to take a little teasing or snide remarks.Some people start out by eliminating red meat first. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Whether you need simple step by step instructions or gourmet dishes to impress your friends. cous cous and all sorts of vegetables. then poultry. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. You'll have to change your habits. Be careful about hidden non-veggie ingredients in foods.
You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. flour. many meat-flavored varieties are actually vegetarian) Yeast extract (e.bread. 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. but you don't need to buy everything! In fact. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame. dairy products. Most people keep a few stock items in their kitchen cupboard or freezer. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat.will be suitable for vegetarians . That includes anything made with animal products or preservatives. 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. free-range eggs.g. frozen chips etc . sunflower and many others) The list looks long. pumpkin. Many of the basics . Then you'll need to stock up on vegetarian friendly foods. Don't throw that food away. Donate it to a church or local food pantry. vegetable oil.
you can break all the rules. If not. It shows their talent. well stocked salad bars. Most all of the better chain food restaurants have salad bars. such as spaghetti bolognaise. Most often than not.associatedcontent. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. pasta sauces and soups are all suitable for vegetarians already. If not. many cheeses and all sorts of ready meals.html> are more than happy to whip something up. baked beans. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. jacket potatoes. you will get a yes. feeds their ego and gets you an outstanding meal. ratatouille. veggie sausages. call ahead and ask if they offer vegetarian entrees and if not. Or worse. can something special be prepared. you will almost always be able to find a vegetarian friendly meal on the menu. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. all have something vegetarian on the menu.Eating vegetarian is a real culinary adventure. Once you've broken out of the conventional meat-and-two-vegetable routine. . many of the soups are bean based with no meat. Bean burgers. If you find yourself in that predicament. that fear keeps them from accepting dinner invitations from family and friends. Look at the soup bars also.com/theme/609/restaurants. Most chefs in quality restaurants <http://www. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. scrambled eggs. ask your server what is available. pulses or just vegetables. pizzas. Many of your favorite dishes. chili. stir-fry and curries can be made with soya mince. If you are going to a quality restaurant or one that is locally owned. DINING OUT For many new or wannabe vegetarians. If you know you are going to be eating in restaurant X on Saturday. Many have extensive. or stick with more familiar tastes if you prefer. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order.
yogurt and fruit or a number of other meatless items off the menu. are just as tasty as the meat-loaded kind. such as pasta fagioli. spicy lentil dish. don't fret . delightful little pastries stuffed with meat. a traditional. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. get their protein from rice and beans (just make sure that they use vegetable broth. you can have gazpacho (a cold vegetable . At the big chain restaurants like Olive Garden or the Spaghetti Factory. Other ethnic options are excellent choices for vegetarians. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. too. called ghee . Chinese restaurants are great for vegetarians. Japanese. Order your salad with no meat and you're set to go. If you're new to Indian cuisine. too.Italian restaurants are another great option for vegetarians. Hit a Greek restaurant and load up on hummus. especially the ovo lactos. baba ganoujh (a delicious eggplant spread). Indian restaurants are terrific for vegetarians. The Indian diet has a rich tradition of vegetarianism. you can add a baked potato.Even fast food restaurants are getting into the healthy trend. rice and noodles. Tell your waiter that you don't eat meat. If you like Mexican fare. Many Italian soups. which are an excellent source of protein (and delicious). you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. ovo lactos have lots of options. Most fast food chains now offer garden salads in a wide variety of different flavors. Depending on the chain. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. and samosas. though. which is loaded with vegetables. dolma (stuffed grape leaves). and not beef or chicken). or Mexican food.some dishes that sound vegetarian on the menu may contain meat or eggs. or even a cheese-less pizza topped with vegetables. as well. Plain cheese pizza. Just take a moment to quiz your server about how the dishes are prepared . you have a delightful adventure ahead of you . be aware that many Indian dishes are prepared using clarified butter. Pasta with meatless marinara sauce is a staple menu item. as it pasta primavera. although not all cities have them. And if the gang heads out for pizza.try dal. you were wrong. offering delicious vegetable entrees. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. and they'll make sure your meal comes the way you want it. If you thought you'd never dine again under the Golden Arches. spanikopita (spinach pie) and salad made with a grain called tabouli.just ask that your meal be prepared with vegetable oil instead.
that your diet is the perfect diet for you. Don't be afraid to ask questions when you are dining out.burritos. The choices are more diverse than what you think. but often misguided. Dinner parties . the family member or friend that just will not accept that you've gone meatless.both attending them and hosting them . Offer to show them websites. If you're the host.can be problematic for people on special diets.and. If all there is on the table that you can eat is bread and salad. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. Etiquette is. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. loved one that you are indeed paying attention to your health. you need to make the best of things. smile and say that they're so delicious that you're happy to enjoy them. That you feel. simply order a salad or baked potato. Assure the well meaning. In those cases. Or you may end up in a situation where your hosts simply have no idea of what your needs are. chiles rellenos (green peppers stuffed with cheese. enchiladas. you can make sure that you have a tempting variety of delicious foods. they may not know how to feed you. and you have the research to back it up. do so . books and magazines so they can learn more. If you're not comfortable with taking a chance on the veggie burger. This is one time. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. remember that's it's just for one meal . enjoy the company and have a good time anyway! . fundamentally. It's tough. Here they are worrying about your health and you are worrying about hurting their feelings. the breaded and fried) and bean-and-cheese versions of all the usual favorites . you really do have to stand firm. even if your hosts know that you're vegetarian. tostadas and tacos. Even if it's disappointing. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. about behaving well under challenging circumstances. But what if you're the guest? Often. if you're questioned.soup). Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle.chat with your tablemates.
If you accommodate their needs that same way you'd like yours accommodated in a similar situation. You can choose to prepare a separate meal in your home for your meat eating guests. Chances are good that people won't even notice that they are eating dishes that don't contain meat. most people won't notice how much you did. Think about how you'd like to be treated when you go to dinner at a friend's home . If someone asks. but you won't be suffering from hunger pangs throughout the evening. Whatever happens. tell them you're vegetarian and steer the conversation to something else. Even under the worst circumstances there will be something for you to snack on. You should only serve meat if you genuinely feel comfortable doing so. no one is really interested in what you can't eat. If the conversation is compelling. If you're headed to a big social event like a wedding or a family dinner. or peanuts. you can make them feel extra welcome in your home. or your hostess sits a plate of animal food in front of you. You'll be surprised at what people have to say . eat. or dairy. or if there's anything they absolutely hate. and leave some empty space so it looks like you ate something. It helps them to feel comfortable if they don't want to eat something .If there's absolutely nothing on the menu that you can eat. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. When having people to your home for dinner.squish things around and mess up your plate. or didn't. so you have more time to enjoy your guests. by all means do that. To be blunt. Part of being a terrific host is anticipating your guests' needs.no one will be looking at their plate and wondering why there's still food there . One sure way to make everyone happy is to serve a variety of different dishes buffet style. allowing guests to fill their plates only with what they want.how about offering the same courtesy to them? When you invite guests to dinner. and you think there might be challenges finding something to eat. do what children do .and it'll save you the effort of serving. don't make an issue of your diet. ask them if they have special dietary needs. It's a choice only you can make! .some are allergic to bell peppers. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. If you're comfortable handling meat products and are doing it for the courtesy of your guests. Hide the meat under some lettuce. stick to your choices and prepare a vegetarian dinner. then eat a light meal before you leave the house. but only do so if you won't be compromising your choices.
We all start out life as lacto vegetarians. made just for us and full of all the nutrients we need. Whether or not you breast feed is entirely your decision but. In addition to the sugars and other nutrients. choose a soybased formula . substances in breast milk that make it superior to infant formula. Out first food is our mothers' milk. Also. 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. At the four-to-six month mark. it's time to transition to solid foods. (And if you're a vegan and you breast feed.soy is less likely to cause allergies than cow's-milk-based formulas. breast milk is the optimal food. as it can cause intestinal bleeding and lead to anemia. for most babies. scientists believe that there are other. But don't give regular soy milk to a baby less than a year old. your child is still a vegan. your breast milk is superior to that of meat-eating mothers . The timing varies from baby to baby . studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. This isn't necessarily true. too .breast milk is a natural food for humans while cow's milk is not). as yet unidentified. as it's not designed to meet their nutritional needs.So you've decided to become a vegetarian. . Should you decide not to breast feed.you're not passing on any of the antibiotics. if you're a vegetarian. The good news is. and when she takes a quart or more of a formula per day and still acts hungry. is made as close as possible to that of mother's milk. Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. 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. pesticides or other contaminants that you would if you were eating meat. it's time to introduce your baby to solid foods.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. 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. the alternative to breast milk.
Follow the same feeding schedules and advice that you would for any other baby. juice. At seven to ten months. As long as it's safe for the baby to chew. When giving babies "finger foods. regular soy milk or rice milk. hot dogs and sandwich slices .You'll want to introduce solid foods slowly. Once your baby eats cooked cereal. Vegetarian and vegan children are just like any other kids . you can give him water. and lightly blanched and cooled broccoli. As you ease into the toddler/preschooler years (ages 1 to 4). you can start offering your child some vegetarian versions of classic kids' favorites. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . Raw vegetables can be introduced then.once your child is old enough to transition off formula. begin to slowly introduce other foods. sharp. an vegetables that adults eat are fine for a child. about a half-ounce per serving. regular soy milk. Adapt the guidelines in the baby books to the vegetarian diet.rice cereal is best. Good choices are carrot sticks. If you buy prepared foods. which can be cooked until fairly soft and have a pleasant. Start with cooked grains . except for not feeding them meat. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Most babies are very fond of lentils. or any other nutritious liquid. It's smart to introduce new foods one at a time." take care that the foods aren't too hard. large. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. start introducing high-protein legumes to the baby's diet. lettuce and other leafy green vegetables. so that their systems can get used to the change in diet. preservatives and any other additives that your baby doesn't need. as well as soy cheese and soy yogurt two servings per day. bland flavor. Slowly add tofu into their meals and snacks.they'll be a bit fussy sometimes. Start with raw. starting with veggies that are easy to chew and unlikely to present a choking hazard. buy ones that are free from added sugars. so if your baby has sensitivity to a food you can easily identify it. 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. or round. Nut butters should not be fed until after 12 months. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. as almost every baby can digest it easily and unlikely to cause an allergic reaction.
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. 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 . you often find yourselves negotiating to find a middle ground that you can live with. and since small children have equally small stomachs. One of you is messy. All marriages are about compromise. they sometimes don't get all the calories they require. You choose someone to spend the rest of your life with and. cookies and other baked goods Vegetarian diets feature a lot of bulky.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. He loves reality television. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. but the other is neat. filling plant foods. too. which is calorie-dense and full of good fats. when they were actually taller than average. Peanut and almond butters are excellent sources of calories for kids. and weighed slightly less than children raised on an omnivorous diet. she adores opera. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . as time passes. One partner may be a social butterfly but . Don't worry about a vegetarian diet affecting your child's growth . 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. fruits and vegetables to add lots of necessary nutrients to their diet. So be generous with the snacks featuring grains. Very young children also need to eat more than three meals each day. they caught up by age 10. to sandwiches.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles.add avocado.
the other's happy to stay home every night with a good book. the subject will come up naturally . Married couples figure out how to adapt to such differences. and the day-to-day struggle of paying bills." particularly if they're simply eating the same diet as most of the other people they see every day. See if you can get them to eat soy hot dogs. Try to respect their decision. • Try to find restaurants where you can eat together. when you're single and dating. on convenience or on habit. whether it is based on ethical principles. • Play an active role in shopping and preparing meals. but still disagree on how to eat. But that's unrealistic . Cook a variety of tasty. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. Buy a few cookbooks and try new recipes to keep things interesting. so that you can enjoy a fine meal together. it isn't a choice designed to make your life unhappy or more complicated. doing laundry. getting to work and raising children can sometimes make even the smallest difference seem enormous. As the popularity of vegetarianism increases. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. and it has to be for them.but you can control how you behave towards them. It's understandable. • Don't talk endlessly about your diet. If you judge your spouse harshly for not joining you in your vegetarian journey. No one likes to be told that they're "bad. Try to keep in mind that your choice to become vegetarian was a personal one. to believe that your ideal partner will share all of your values. You can't control what your spouse eats . • Be a positive role model. You and your spouse may agree on a lot of things. • Acknowledge that your spouse's diet isn't meant to hurt you. There are probably far more of those than there are issues on which you don't see eye-to-eye. too. veggie burgers and non-dairy cheese at home. • Never attack your spouse's point of view. especially in public. The key to making it work is acceptance of each other's choices. If your partner eats meat.but don't lecture. . closing the door to them making that step themselves in the future.no two individuals are exactly alike. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. Choose venues that offer both meat dishes and vegetarian options. appealing meals so that your partner can see that the diet isn't boring. • Try to get your partner to compromise on certain foods. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. you may be turning them off entirely. If your partner is interested.
so only you can figure out the answers to these questions. Again. Even if they're supportive of your decision. you can't control what they eat. there will still be people who think that your new lifestyle is a weird one. DEFENDING YOUR CHOICE Being new to vegetarianism. asking that it's wrapped in such a way that you don't have to look at it. you may find them ridiculing your food choices or even actively trying to sabotage you. it's more than likely that you're the only person in your household going meatless. any more than it's theirs to turn you back into a meat-eater. accept that your spouse may eat meat sometimes when they're not with you.and not turning them off by lecturing them! Only you know the dynamic in your home. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. Negotiate a menu plan that's acceptable to both of you. your parents. Although vegetarians aren't looked down upon today as much as in the past. and nagging doesn't help. You may have to ask the others in your home to cook meat outside on a grill.• If you've agreed not to eat meat at home. . Eating together is one of the great pleasures of any relationship. this is a huge issue. however . Whether you live with a partner. If they want to change. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. One thing is certain.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. If you can't stand to have meat around you at all. your children or roommates.and if they're not supportive. and dedicate a special section of the refrigerator to meat storage.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 . that's great . and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. you'll have to deal with them not understanding all the ins and outs of your new lifestyle .
You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. 4. and that you can share together. 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.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. but it doesn't have to be. for example. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. you may simply want to negotiate who cooks what. Recognize that if you eat vegetarian food you are not compromising any principle or belief. You don't need to be an expert. (Vegetarian food is also available for Israeli vegetarian soldiers. A little compromise and understanding can go a long way.If your feelings aren't that strong. Becoming a vegetarian is an exciting change in your life. Consider.) 5. 2. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. Try out a few of these yummy recipes. and when . and prepare your own entrée on the other nights. Learning how to cook without meat can be a daunting task. even though many Israeli soldiers do not normally keep the kosher laws. It all comes down to what your needs are. If your partner has decided to go vegetarian and you don't embrace that choice. here are some helpful tips to allow you to deal with your partner's choice: 1. 3. When family and friends begin to question your new meatless diet. . and the compromises you and your family are willing to make. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". so that nobody's beliefs will be violated. The vegetarian lifestyle will be most difficult for the non-vegetarian. Here are some great recipes for you to try. Try to see the positive side of your partner's diet. that all meals served by the Israeli military are kosher. Try to find some good vegetarian recipes that you find convenient and enjoyable. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. while your spouse would be doing so if she/he ate meat.
and spread remaining cheese over sauce. Set aside to cool. toss diced potatoes together with cumin. boil tomatillos and chopped onion in water to cover for 10 minutes. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . chopped • 1 bunch fresh cilantro. and place in an oiled baking dish. Bake for 20 minutes. puree with half of the cilantro until smooth. Bake in the preheated oven for 20 to 25 minutes. Meanwhile. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Place seam side down in an oiled 9x13 inch baking dish. and roll up. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic.5 ounce) can pinto beans. Once cooled. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Fry tortillas individually in a small amount of hot oil until soft. and ketchup. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Mix potatoes together with pinto beans. or until tender. 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.Potato and Bean Enchiladas • 1 pound potatoes. or until hot and bubbly. 1/2 cheese. Spoon tomatillo sauce over enchiladas. coarsely chopped. husks removed • 1 large onion. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. salt. and 1/2 cilantro. In a bowl. Fill tortillas with potato mixture. chili powder.
pour off the water and save the remaining potato starch. Cook for about 8 minutes. split . and squeeze out the excess liquid into another bowl. Bring to a boil. Stir in mushrooms. rinsed and drained • 1 cup cooked brown rice • 1 small onion. press together about 2 tablespoons of the potato mixture with your hands. and reduce heat to medium. until brown on both sides. finely chopped • 1 egg. turning once.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. kidney beans. and cook 4 minutes. Stir in tomatoes. In a large bowl. celery. about 6 minutes. and simmer for 20 minutes. and corn. Serve hot. egg. salt and pepper. Cook until vegetables are tender. red pepper. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. green onions. Wrap the mixture in cheese cloth or paper towels. mix the potatoes and onions. heat skillet over medium-high heat. The starch from the potatoes will settle into the bottom of the bowl . peeled and coarsely shredded 1 medium onion. and garlic until tender. Cover. and basil. stirring occasionally. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. and chili powder. and reserved potato starch. For each pancake. carrots. chopped 1 egg. place on skillet and flatten with a heat-proof spatula. Sauté onions. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. Season with cumin. lightly beaten • 6 tablespoons salsa. combine the potato mixture. Potato Pancakes 4 medium baking potatoes. Black Bean Rice Burgers • 1 (15 ounce) can black beans. Stir in green pepper. oregano. coarsely shredded 4 green onions.
Place a lettuce leaf. onion. thickness. 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). Flatten to 1/2-in. 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. Bake in the preheated oven 10 to 12 minutes. Top with a tomato slice. mash beans with a fork. combine sour cream and remaining salsa. or until golden brown. egg and 2 tablespoons salsa. Pinch together perforations to seal. Cover each with remaining dough. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . and separate into 4 rectangles. Add the rice. Tomato Cheese Melt • 1 onion bagel or English muffin. Press the edges firmly with a fork to seal. Place 2 rectangles on a 9x13 inch baking sheet. Top each with 2 teaspoons tomato paste. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Place 2 slices mozzarella on each rectangle. burger.In a large bowl. sour cream mixture and slice of cheese on bun. mix well. sprinkle half of the cheddar cheese and cayenne pepper. from the heat for 4-5 minutes or until cheese is bubbly. Sprinkle half of the Parmesan cheese over each tomato. Broil 6 in. Sprinkle each with 1/4 teaspoon oregano. Unwind the roll dough. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. In a small bowl. Moisten edges of rectangles with water.
and continue baking 30 minutes. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . stir. melt butter. and bay leaf. Remove from heat and stir in soda and vanilla. In a medium saucepan over medium heat. Uncover. mix onion. chopped • 3/4 cup dry white wine • 3 tablespoons butter. for 1 hour. Boil without stirring 4 minutes. Cover.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Pour in a thin stream over popcorn. zucchini. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. stirring constantly. and saute onion until tender and lightly browned. wine. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Monterey Jack cheese. Place in two large shallow baking dishes and bake in preheated oven. 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). chopped • 1 (8 ounce) can garbanzo beans. until cheeses are melted and bubbly. Bring to a boil. and continue baking 10 minutes. Stir in brown sugar. stirring to coat. sliced • 1/4 pound zucchini. basil. butter. Place popcorn in a very large bowl. corn syrup and salt. In a medium baking dish. Stir heavy cream. and Romano cheese into the vegetable mixture. tomatoes with liquid. Remove from oven and let cool completely before breaking into pieces. and bake in the preheated oven 30 minutes. garlic. stirring every 15 minutes. Heat oil in a medium saucepan over medium heat. garbanzo beans with liquid.
season with salt and serve. Add dried mushrooms along with the water they soaked in. cayenne. garlic and shallots in olive oil and set on low. salt. Stir in vinegar and cook for approximately 3 minutes. vegetable base. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. softened in water • 3 pounds fresh mushrooms. fresh mushrooms and carrots. Sprinkle flour over onions and cook for 1 minute. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. minced • 3/4 cup all-purpose flour • 1/2 cup rice vinegar • 1 gallon water • 6 tablespoons vegetable base • 1 1/2 teaspoons salt • 1/2 teaspoon ground black pepper • 1/2 teaspoon ground cayenne pepper • 1/2 teaspoon ground nutmeg • 2 tablespoons dried thyme • 6 dried portabella mushrooms. thyme and sliced artichokes and cook for 25 minutes. It works well when using a 3 millimeter slicing disk. slice thinly and set aside. Let cook for 15 minutes. lightly beaten • 1/3 cup butter. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour .• 3 pounds thinly sliced shallots • 3 small red onions. sliced • 3 pounds carrots. Cook for 15 minutes. chopped • 3 cloves garlic. Using a extra-large stock pot sauté onions. Stir in water. mashed • 3/4 cup white sugar • 1 egg. Stir in capers and parsley. pepper. nutmeg. in order for vinegar to evaporate.
baking powder and salt. sugar. 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. In another bowl. Stir the banana mixture into the flour mixture just until moistened. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. combine brown sugar and cinnamon. Cover and let rise until nearly . Roll up dough and cut into 12 rolls. or line with muffin papers. 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. softened • 1/4 cup butter. Select dough cycle. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Sprinkle topping over muffins. egg and melted butter. room temperature • 1/3 cup margarine. beat together bananas. Roll dough into a 16x21 inch rectangle. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. In a small bowl. Lightly grease 10 muffin cups. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. In a small bowl. In a large bowl. softened • • 1 (3 ounce) package cream cheese. mix together 1 1/2 cups flour. press Start. mix together brown sugar. After the dough has doubled in size turn it out onto a lightly floured surface. until a toothpick inserted into center of a muffin comes out clean. cover and let rest for 10 minutes. baking soda. 2 tablespoons flour and cinnamon. Bake in preheated oven for 18 to 20 minutes. Place rolls in a lightly greased 9x13 inch baking pan. Spoon batter into prepared muffin cups.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C).
mix in the peppers and onion and keep frying. Set aside. confectioners' sugar. preheat oven to 400 degrees F (200 degrees C). crumbled tofu (don't use silken. then add your drained. Remove from heat and add mustard and margarine. Heat on Med until thick and bubbly. When it looks like you could eat it.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . Add more oil to the middle of the pan. When they are good and soft. Stir Fry: Sauté onion and green pepper in oil. While rolls are baking. use extra firm). Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. When it starts to get golden. Add water and mix thoroughly. Spread frosting on warm rolls before serving. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. Bake rolls in preheated oven until golden brown. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. about 30 minutes. vanilla extract and salt. move them to the sides of the pan and form an empty circle in the middle for your tofu. add the yeast and sauce and mix it all in to coat until that becomes golden brown too.doubled. about 15 minutes. Meanwhile. You can add some turmeric for color if you like. beat together cream cheese. 1/4 cup butter.com/products/censura. Sauté this for another couple of minutes.
Add onion. Place a tortilla in pan and cover in enchilada sauce. Thaw pie shell and take 1/2 out of the tin. olives. Bake at 400 for about 45 min. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. heat broth in large kettle. just keep it till later). Spoon in filling. and close it up as best as you can w/ the torn top shell. salt and garlic powder.A variety of veggies such as green beans. or whatever you like. mushrooms. 1/2 cup salsa (optional) In medium-large saucepan. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Spoon in veggies and sauce. cumin. nutritional yeast. layer 1/2 cheese on bottom of lower crust. add spices. tarragon. Remove from heat and add mustard and margarine. Add water and mix thoroughly. zucchini. Meanwhile. or just about anything. chopped 1/4 cup chopped cilantro. Heat on medium heat until bubbling and thick. Meanwhile. To make sauce. Add slowly either cornstarch or flour till slightly thickened. cilantro and salsa to sauce. You can add dairy free milk and use veggie bouillon cubes. cook chopped veggies (NOT spinach. black). Add cooked veggies and coat them w/sauce. and lower heat. beans. Roll and push to one . Mix it up. Cook in microwave or oven till about 3/4 cooked. Set aside 1/2 cup of cheese sauce in separate container. pinto. chopped 1 can olives. Add rest of cheese on top of that. combine flour. then add spinach on top. 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. drained 2 medium onions. till crust is brown and delicious cheese and juice oozes out.
Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. Add parsley and garlic. Add olive oil to a large skillet. spread carrot mixture over top. repeat process until all noodles are used up. keep warm. and lemon juice. Remove from heat. Uncover and bake an additional 20-30 min. Usually lasagna takes about 45 minutes to cook thoroughly. 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. just to make it a little bit more cheesy!)... vegan cream cheese 2 Tbsp. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. place over medium-high heat until hot. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. 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. 30-45 minutes. herbed tofu 8 oz. sauté for 1 minute. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. until it is thoroughly heated.. stir well. at 375 degrees. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Add herbed tofu. Add carrots and veggie broth. sliced . use your own judgment. top with spaghetti sauce. Place 3 lasagna noodles in bottom of 11x7 baking dish.end of pan. Bake at 350 until brown.. Cover and bake 15 min. Stir in nutmeg (possibly you could add some about 1/4 C. nutritional yeast at this step. set aside. vegan cream cheese. Continue until all tortillas filled. simmer uncovered for 5 min.
Allow pan to cool. Add the onion and sauté over low heat until lightly browned. Reduce heat to low and simmer. be careful not to burn. In a mixing bowl. pink. wine. Cook over medium-high heat and bring to a boil. 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. and add tomatoes. Heat the oil in a small skillet. 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. covered. Stir together thoroughly. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. water. salt and sugar. remove pan from heat. 1 1/2-quart baking casserole. Bake for 35 minutes. or until the top is golden brown and bubbly. preferably organic • 1 to 2 fresh jalapeño peppers. seeded and minced. Remove from heat and stir in basil. Pour the mixture into a lightly oiled. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. TORTILLA CASSEROLE One 16-ounce can pinto. about 20 minutes. Just as the garlic begins to turn brown. combine the onion with the rice and all the remaining ingredients.• 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. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . or black beans.
Repeat the layers. In the meantime. then remove from the heat. Bring water to a boil in a large pot. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. 2-quart casserole dish and layer as follows: 4 tortillas. half of the cheese. spelt. cheddar. and then return them to the pot. drain them. Add the mushrooms and continue to sauté until the mushrooms are wilted. and then add the baked tofu and . thawed 2 scallions. Add the celery dice and sauté over medium heat for 3 to 4 minutes. stirring constantly.) • 1 tablespoon light olive oil • 3 medium celery stalks. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Simmer gently until the sauce has thickened. etc. or until the cheese is bubbly. Let stand for a minute or two. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Slowly pour into the saucepan. Mix thoroughly. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. When the noodles are done. Combine the first 7 ingredients in a mixing bowl. half of the bean mixture. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Lightly oil a wide. Pour in the sauce. Add the noodles and cook until just tender. heat the margarine or oil in a medium-sized saucepan. then cut into squares to serve. according to package directions. overlapping one another. finely diced • 2 to 3 scallions. Bake the casserole for 12 to 15 minutes.2 cups frozen corn kernels.
black or green • Fresh mozzarella balls or very fresh tofu. cooked with a vegetable bouillon cube. Place everything on the table. TORTILLA FIESTA • Flour tortillas. black olives. Top generously with wheat germ.or soft taco-size. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice.scallions and season to taste with salt and pepper. burrito. Cook some quick brown rice according to package directions. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. drained • Cured olives. or until the top is golden brown and beginning to get crusty. diced and sprinkled with vinaigrette . warm the refried beans in a saucepan with a little water to loosen. large shallow casserole dish. warmed or taco shells. Transfer the mixture to an oiled. 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. and then cut into squares to serve. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Bake for 30 to 35 minutes. soy yogurt. Allow to cool for 5 minutes.
a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. soy. prepare a platter or two of antipasto and slice the bread. leaving a sturdy shell. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. cut each in half lengthwise. When cool enough to handle. green part only. the diced tomatoes). Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Add the remaining ingredients and stir well to combine. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. and serve. MUSHROOM-STUFFED POTATOES. • 4 large baking potatoes • 1/4 cup organic dairy. Heat as needed in the microwave or in a preheated 400-degree oven. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion.• 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. Pass around the Parmesan cheese for topping the pasta. drain it and return it to the pot. While bringing a large pot of water to a boil and cooking the pasta. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. When the pasta is done. or rice cream cheese . Stir in the pasta sauce (and if you've used dry pasta. Warm up as needed. Scoop out the inside of each potato half. Stuff the mixture back into the potato shells. about 1/4 inch thick all around.
Scoop out the inside of each potato half. Stuff the mixture back into the potato shells.• 1 tablespoon light olive oil • 1 large onion. Scoop out the inside of each potato half. Heat as needed in the microwave or in a preheated 400-degree oven. Stuff the mixture back into the potato shells. and serve. Season with salt and pepper and stir well to combine. liquid and all. cut each in half lengthwise. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. stirring occasionally. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. chopped • 8 ounces white or cremini mushrooms. 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. with the mashed potato in the mixing bowl. Add the mushrooms. Heat as needed in the microwave or in a preheated 400-degree oven. Combine the mushroom mixture. cut each in half lengthwise. about 1/4 inch thick all around. Stir in the cream cheese. sliced • 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. Add the onion and sauté over medium heat until golden. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Transfer the scooped-out potato to a mixing bowl and mash it coarsely. leaving a sturdy shell. When cool enough to handle. leaving a sturdy shell. When cool enough to handle. and cook until they are done to your liking. Add the remaining ingredients and stir well to combine. and serve. about 1/4 inch thick all around. cover. soy milk. Heat the oil in a medium skillet.
Combine the mushrooms with the teriyaki mixture and stir together. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). baby bella. cover the top of the pie with thin banana slices arranged in concentric. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Allow to cool completely. or until the top of the pudding feels fairly firm to the touch. If using shiitakes. then cut into wedges to serve. Cook over medium-low heat.• 1 tablespoon honey. Remove from the broiler and transfer to a serving container. cremini. preferably two. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. then refrigerate for at least an hour. Transfer to a small saucepan and add the chocolate chips. or a combination) Preheat broiler (unless using a toaster oven). Combine the first 4 ingredients in a mixing bowl and stir together. any variety (portabello. Broil in the oven or a toaster oven for 4 minutes. maple syrup. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Broil until the mushrooms begin turning dark and are touched by charred spots. 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 . thinly sliced Preheat the oven to 350 degrees. or brown rice syrup • 16 ounces fresh organic mushrooms.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Puree the tofu in a food processor or blender until completely smooth. slightly overlapping circles. Stir in the maple syrup. Wipe the mushrooms clean. and stir. stirring often. until the chocolate chips have melted. Just before serving. shiitake. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. about 4 to 5 minutes. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. oyster. remove and discard the stems.
Bake for 10 to 12 minutes. and salt in a mixing bowl and stir together. Pour into a lightly oiled 9-inch round or square cake pan. sugar. Stir in the chocolate chips and optional walnuts. optional Preheat the oven to 350 degrees. Bake for 25 to 30 minutes or until golden on top. preferably cane juice sweetened • 1/2 cup chopped walnuts. and peanut butter in another bowl and whisk together until smooth. Stir in the chocolate chips and optional peanuts. baking powder. but no batter. Let stand for a minute or two.• 1/2 cup natural style peanut butter. Allow to cool to room temperature or just warm. rice milk. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Combine the flour. or until the bottoms are just lightly browned. Stir together until the wet and dry ingredients are completely mixed. Make a well in the center of the dry ingredients and add the applesauce and oil. Pour into the flour mixture and stir together until fairly well blended. then use a whisk until the mixture is smooth. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. then cut into squares or wedges to serve. . optional Preheat the oven to 350 degrees. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. and a knife inserted into the center comes out with chocolate. then carefully remove with a spatula to plates to cool. 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. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Combine the applesauce.
mushrooms. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Bake the tart in a preheated 350°F oven for about 30 minutes. Remove the tart from the oven. or to taste Crust: In a medium sized bowl. or until it's set. and let cool. adding an additional tablespoon of water only if necessary. and salt and pepper into the egg mixture. then stir in the cheese. Filling: In a medium-sized bowl. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. combine the flour and salt. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. oregano and thyme. Mix until the dough just holds together. Remove it from the oven. and add the water. a mixer or your fingers until the mixture is crumbly. 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 cool to lukewarm before removing the bottom. egg yolk and vinegar. the more water you use. Baked Ravioli .Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Bake it in a preheated 350°F oven for 10 minutes. 12 servings. Cut in the butter and shortening. into 3/4-inch pieces. Stir the sliced asparagus. Prick it all over with a fork. mixing quickly and lightly with a pastry knife. the tougher your crust will be. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Yield 1 tart. beat together the eggs and milk. on the diagonal. Pour the filling into the crust. Slice six of the asparagus stalks. Make a well in the center of the pastry.
Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Place the cooked ravioli in the pan and top with the rest of the sauce. Serve with a crisp salad. Slightly undercook them. celery onion and carrot. eggplant. whole mozzarella cheese-2 cups shredded. The cheese should be bubbly. cheese. 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. pepper and garlic together. celery carrot and onion. Place tomatoes in a blender and puree. sugar and salt in to the saucepan with the vegetables. In a large saucepan over a medium heat stir place in the olive oil. Chop eggplant. Bring to a boil. Cook the ravioli as described on the package. until tender. Fry each piece in oil until brown . hot and golden. can Italian peeled tomatoes • 1 tsp. Add the tomatoes. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Cover and cook for 10 minutes. Lower the flame and simmer for 20 minutes. package of frozen ravioli • 8 oz. sugar • 1/2 tsp. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. parsley. salt • 13 oz. In a baking pan place in some of the tomato sauce to cover the bottom.
Add eggplant. and herbs. until softened. stir until coated with oil. After you layer them coat them with sauce and sprinkle with mozzarella (lots). about 2 min.on both sides. stir to combine. 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. mix well. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. quartered and thinly sliced • 1 small eggplant. Add garlic and onions and cook. heat olive oil over medium heat. Cover and cook for 10 minutes. Add peppers. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Take remaining 1/4 cup cream and toss with pasta. about 8-10 min. coarsely chopped • 4 large tomatoes. stirring often. minced • 1 Plum tomatoes. about 6 to 7 minutes. cubed • 2 green bell peppers. or 2 cans (14. coarsely chopped. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. shallots and tomatoes to pan and cook until reduced to 1/2 cup. stirring occasionally to keep vegetables from sticking. zucchini. or until eggplant is tender but not too soft. crushed and minced • 1 large onion. Add 3/4 cup of the cream and boil until slightly thickened. Cover and cook over low heat about 15 minutes. Keep going till run out. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Add tomatoes. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. .
crumbles 1 pt.Rigatoni With Tomatoes. Season the tomatoes for taste (salt. frozen chopped spinach 1/2 lb. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Combine oil & lemon juice (for salad dressing. etc. flour 1/2 tsp salt 1/2 tsp. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. 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. pkg. Let it cool. Mozzarella. . Feta Cheese. Let it cool down. butter Preheat oven to 350 degrees. Boil pasta until al dente. pepper 2 tsp. pepper. Bake tomatoes for 45 minutes until wrinkled & shrunken. cottage cheese 4 eggs 6 tbsp. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.) Place tomatoes on baking tray. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Cut each tomato in fours.
If it comes out clean. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Pour remaining sauce over manicotti. Let sit for one half hour. Bake an additional 5-8 min or until cheese is melted. Place filled manicotti over sauce. To tell if it is done.In another bowl mix together salt. sprinkle evenly with cheese. marjoram. about 10-15 minutes. Let the pie cool for a few minutes. Thread onto metal or soaked bamboo skewers. pepper. In medium bowl combine all filling ingredients and mix well. heat oven to 400. Bake the pie for one hour. Then combine the two mixtures into one bowl and stir well. Make sure you spread it evenly. flour and eggs. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. 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. stick a knife or toothpick into the center of the pie. the pie is ready. Drain. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Meanwhile. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. etc. Grill or broil until colour shows on vegetables. Serve with Italian bread or garlic bread sticks . Fill each manicotti with mixture. Uncover. rinse with cold water and let drain. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish.) • 2 tsp garlic. Grease a 9" square baking pan with the butter and pour the mixture into the pan. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings.
until vegetables are crisp-tender. shiitake mushroom caps thinly sliced • 1 med. sliced diagonally • 2 c baby bok choy.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. grated • 1/4 C onion. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. peeled & grated • 1 medium carrot. celery. mix well. water chestnuts. and mushrooms. thin strips . chopped • 8 oz. combine ingredients. stirring frequently. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. cook onion and garlic in oil for 3 minutes. Add soy sauce. bok choy. Fry 2-3 minutes on each side or until golden brown. about 5 minutes. chopped • 1 red bell pepper. water chestnuts. Continue cooking. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. vegetable stock. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. mustard. Pour about 1/2 cup batter on hot griddle. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. red bell pepper cut in short. lightly coated with non-stick cooking spray. Serve over rice. or until they begin to soften. bell pepper.
add the remaining 1/4 cup of peanut oil and the garlic. simmer until vegetables are crisp-tender. lightly beaten 1 carrot. Add broth and sugar snap peas. Place a wok over medium-high heat. Set aside. Stir briefly. add to skillet with vegetables. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. cook 3 minutes. Stir in the rice and stir-fry 1 minute. Sprinkle with peanutes or cashews. stirring occasionally. heat oil in large deep skillet or wok over medium heat. celery. 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. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Add sesame oil. Transfer the eggs from the skillet to a small bowl and break them into small curds. cook 1 minute. Meanwhile. stirring frequently. Add the carrots. Stir-fry 1 minute. Add tamari or soy sauce.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Add the carrot and boil 1 minute. . Serve hot. Add ginger and garlic. Pour in the sauce and cook until the rice is heated through. Bring 1 quart of water to a boil in a small saucepan. Drain again and reserve. stirring occasionally. Add mushrooms. bell pepper and bok choy. add 2 tablespoons of peanut oil and the lightly beaten eggs. Stir until the eggs are firm but moist. Drain noodles. in 1/2" cubes 1 red bell pepper. cook 30 seconds. When it begins to smoke. Mix to blend well and set aside. red pepper. 3 to 5 minutes. and vinegar. Place a small skillet over medium heat. if desired. tossing well. When it begins to smoke. about 5 minutes. and peas. Drain and rinse in cold water.
Next. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. and rosemary. seeded • 1/2 c chopped green onions • 1/2 c black olives. 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. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. let the salad stand for at least thirty minutes before serving. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. vinegar. Sprinkle with remaining 1/2 cup cheese and the chili powder. 6 servings Spinach Stuffed Tomatoes 10 oz. They are done when you can easily stick them with a fork. Let stand 5 minutes before serving. This dish will keep well in the fridge for up to a week. Mix beans and remaining 1 cup picante sauce. After all of the ingredients have been thoroughly (yet gently!) mixed. Spray square baking dish.Potato Salad • 2 lbs med. spoon over rice mixture. cook the potatoes in boiling water until tender. with nonstick cooking spray. egg product. 8x8x2 inches. pkg. Do not overcook! While the potatoes are being cooked. crumbled feta cheese • 1 sweet red bell pepper. leaving the skins on. 1/2 cup of the picante sauce and 1/2 cup of the cheese. drain them and move the potatoes to a mixing bowl. oregano. press in bottom of baking dish. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . drained 1/4 tsp chili powder Heat oven to 350 degrees. Mix rice. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. mix the oil. After the potatoes are tender.
shredded • 2 Asian pears. chopped • 1/4 cup diced red pepper • 2/3 cup rice wine vinegar • 3 tablespoons sugar • 1 teaspoon honey • 1 teaspoon soy sauce • 2 tablespoons chopped cilantro • 1 tablespoon toasted sesame seeds Mix rice wine vinegar. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. salt & pepper to spinach mixture and blend well. garnish with chopped green onion and toasted sesame seeds. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Asian pears. Serve salad in a large bowl. cilantro and sesame seeds in a large bowl. Put in large bowl. green onion and red pepper. This salad goes well with grilled meats and fish. Chop pulp finely and add to spinach. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. carrot. Slice and hollow out centers of tomatoes. Asian Slaw • 1 head of Napa Cabbage. Let stand for 20 minutes. Spoon evenly into tomato shells. Add 1/2 cup mozzarella cheese. Toss the cabbage mixture with the vinaigrette. soy sauce. Invert tomatoes shells on paper towels to drain.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. Preheat oven to 350 degrees. sugar. honey. onion. Discard seeds. In another large bowl mix cabbage. Let stand 5 minutes. Sprinkle with remaining mozzarella and parsley. drain well and squeeze dry. parmesan.
Simmer for 2 minutes. garlic. prepared according to package directions Melt butter over high heat until bubbly. . and pepper. salt. Cook on low heat for 30 minutes. Bake at 350 degrees 5060 minutes. Simmer tomatoes with the two cheeses for three minutes. (The alcohol burns off but makes tomatoes "come alive". Add red pepper flakes. Add parmesan cheese at the end of cook time. Set off burner and allow cheese to melt into soup.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. heavy cream. 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. then add 1 cup of heavy cream and simmer for one minute. Add chopped white part of green onion. Pour into greased 9x13" pan. Prepare pasta (shell or tube pasta suggested). 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. Rapidly add vodka.
salt-free lemon/herb seasoning • 1/2 tsp. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. top with parmesan then cheddar cheeses. Garnish pie: make a small circle of 1/4 cup onions in center of pie. 8 oz. . Carefully put a layer of spinach and crumbled feta cheese into the crust. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. Bake at 350 for 1 hour. Combine eggs. vegetable broth • 2 onions.Mix completely with the sauce and serve immediately. Combine potatoes and 1/4 cup onions. white pepper • Dill weed to taste • 2 pkgs. quartered and sliced • 2 cans of 15 oz. chopped • 1 tsp. Zucchini Soup • 4 medium zucchini. pour carefully over cheeses. milk. Vermont Cheddar Pie • 2-3 cups diced. cream cheese • Chopped fresh chives or edible flowers for garnish. sprinkle parsley flakes in a larger circle around the onions. sprinkle paprika in a larger circle around parsley flake circle. press into pie plate as crust. Sprinkle with seasoned salt and garlic powder.
After beans have been cooking for approximately 2 hours. onions. 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. until smooth. approximately 20 to 30 minutes. Serve hot over warm. add remaining liquid. a portion at a time. except seasoning meat. white rice. then cover and reduce to a low heat and simmer. chopped green onions and rice. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. or until beans are very soft and a red gravy is produced. Garnish with chopped chives or fresh flowers. Then blend in zucchini mixture. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). Cook for approximately one more hour. Chill over night or until very cold. chicken broth. pepper and dill weed to taste. add zucchini. Add season salt and continue to simmer this combined mixture for another hour. Blend the cream cheese in blender until smooth. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Add all other ingredients. Add to a large pot and cover beans with water until water is two inches above bean line. Bring to a rolling boil. Cook mixture until soft.In a saucepan. Now add chopped green onions and additional season salt if desired.
Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. 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. This can negatively affect his physical fitness. Athletes should avoid diets that fail to meet these criteria. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. . lightly oiled.• 2 tbsp powdered sugar Mix all ingredients together very well. not fat. Not only does exercise burn calories. it loses fat at a slower rate. and it may also help keep the body's metabolic rate high during dieting. many more recipes out there for vegetarians.500. Athletes must consume a minimum number of calories from all the major food groups. since weight lost through these practices is mostly water and lean muscle tissue. In other words. In response.200 calories. as a result. Losing fat safely takes time and patience. There is no quick and easy way to improve body composition. A combination of exercise and diet is the best way to lose unwanted body fat. it tries to conserve its fat reserves by slowing down its metabolic rate and. This ensures an adequate consumption of necessary vitamins and minerals. Be creative and use your imagination. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. There are many. Dieting alone can cause the body to believe it is being starved. This is just a start for you. women require at least 1. with the calories distributed over all the daily meals including snacks. Prepare a medium-hot skillet. final mixture will be a little lumpy. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. it helps the body maintain its useful muscle mass. one should eat less and exercise more.
the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. such as sprinting or lifting heavy weights.selecting a variety of foods from within . bicycling. if any. bicycling. good health. most people would need to run or walk over 50 miles to burn one pound of fat. For an average-sized person. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. exercise to music. swimming. and mental alertness.Fat can only be burned during exercise if oxygen is used. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. swimming. Exercise alone is not the best way to lose body fat. Instead. Because there are 3. fat. Good nutrition is not complicated for those who understand these dietary guidelines. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. stair climbing. athletes should regularly eat a wide variety of foods fro-m the major food groups. In addition. running or walking one mile burns about 100 calories. A good diet alone. Diet In addition to exercise. As a result. which uses lots of oxygen. proper nutrition plays a major role in attaining and maintaining total fitness. cross-country skiing. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. burn little. is the best type of activity for burning fat. In reality. Anaerobic activities. Aerobic exercise. crosscountry skiing. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. fat is seldom the only source of energy used during aerobic exercise. examples include jogging. will not make up for poor health and exercise habits. and rowing. Aerobic exercise is best for burning fat. To be properly nourished. and jumping rope. especially in large amounts. rowing. walking. a mixture of both fats and carbohydrates is used. This section gives basic nutritional guidance for enhancing physical performance. Aerobic exercises include jogging. he needs to run or walk 35 miles if pure fat were being burned. however. walking.500 calories in one pound of fat.
. has been associated with high levels of blood cholesterol. By comparing caloric intake with caloric expenditure.034 calories/minute/lb. a 150-pound person would burn 5. = 5. To estimate the number of calories you use in normal daily activity. Good dietary habits help reduce the likelihood of developing CAD. x 0. = 11. Avoiding an excessive intake of fats is an important fundamental of nutrition. and 15 if moderately active. especially saturated fats and cholesterol.034 calories per pound per minute. Even snacking between meals can contribute to good nutrition if the right foods are eaten.85) or about 710 calories in one hour. A well balanced diet provides all the nutrients needed to keep one healthy. Thus. a person running at 6 miles per hour (MPH) will burn 0. progressive disease. 14 if somewhat active. that is. x 0.each group. Keeping a daily record of all foods eaten and physical activity done is also helpful. You will need still more calories if you are more than moderately active. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. intensities. CAD. a slow. and durations. and a typical./lb./min. results from the clogging of blood vessels in the heart. A high intake of fats. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. The blood cholesterol level in most Americans is too high. balanced. Weight is maintained as long as the body is in energy balance.85 calories/minute (150 lbs. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types./lb.079 cal. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. as shown in Figure 6-3. or negative) can be determined. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. as shown in Figure 6-4. the state of energy balance (positive.1 calories/ minute) or about 305 calories/hour./min. Similarly. while participating in archery.1 calories per minute (150 lbs. Another dietary guideline is to consume enough calories to meet one's energy needs. a person will burn 0. For example. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. when the number of calories used equals the number of calories consumed. they should eat three meals a day.079 cal. multiply your body weight by 13 if you are sedentary. 150-pound male will burn 11. The result is a rough estimate of the number of calories you need to maintain your present body weight.
Concerns for Optimal Physical Performance Carbohydrates. and training sport. Water is an essential nutrient that is critical to optimal physical performance. Athletes often fail to drink enough water. Initially. sex. in the form of glycogen (a complex sugar). Repetitive. It plays an important role in maintaining normal body temperature. Cool. high-intensity activities. Individual caloric requirements vary. the contribution from fat gradually increases. it is important to eat foods every day that are rich in complex carbohydrates. but to no more than 10 percent of our total calories. The evaporation of sweat helps cool the body during exercise. Foods rich in complex carbohydrates (for example. The current national average is 38 percent. because they can lead to low blood sugar levels during exercise. up to 60 minutes before exercising. especially when training in the heat. rice.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Sweat consists primarily of water with small quantities of minerals like sodium. high-intensity activities. 'but as the duration increases. Finally. Athletes . Carbohydrates are the primary fuel source for muscles during shortterm. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Because foods eaten one to three days before an activity provide part of the fuel for that activity. It is also important to avoid simple sugars. Examples include weight training and the APFT sit-up and push-up events. Very intense activities use more carbohydrates. whole wheat bread. At least 50 percent of the calories in the diet should come from carbohydrates. plain water is the best drink to use to replace the fluid lost as sweat. age. the chief fuel burned is carbohydrates. The body uses fat to help provide energy for extended activities such as a one-hour run. depending on body size. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. such as candy. we should reduce our daily cholesterol intake to 300 milligrams or less. and possibly injury. As a result. We should increase our intake of polyunsaturated fat. can result. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. are the primary fuel source for muscles during short-term. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). water lost through sweating must be replaced or poor performance. In addition. potatoes) are the best sources of energy for active athletes. pasta.
and diarrhea. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. 1.5+ hours) at intensities over 50 percent of heart rate reserve. who have a high proportion of lean body mass. drinks that exceed levels of 10 percent carbohydrate. Sports drinks. and after exercise to prevent dehydration and help enhance performance. On the other hand. these beverages can provide a source of carbohydrate for working muscles.should drink water before. one's need for protein might be somewhat higher (for example. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. as do regular soda pops and most fruit juices. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. 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. these drinks should be used with caution during intense endurance training and other similar activities. During prolonged periods of exercise (1.8 grams per kilogram of body weight. Although cholesterol has purposes and is important to overall health and body function.5 grams per kilogram of body weight per day). Many people believe that body builders need large quantities of protein to promote better muscle growth. Cholesterol is a fatlike waxy substance and is produced by the liver. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. to the total energy requirement of heavy resistance exercises. can lead to abdominal cramps. The recommended dietary allowance of protein for adults is 0.0 to 1. The primary functions of protein are to build and repair body tissue and to form enzymes. are helpful under certain circumstances. This can improve endurance. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. nausea. Weight lifters. During periods of intense aerobic training. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. Therefore. Protein is believed to contribute little. during. During intense training. too much cholesterol in the body has damaging effects. . if any. it is necessary to first understand what cholesterol is.
Lipoproteins equip the cholesterol to move around the body. HDL is either reused or converts to bile acids and disposed. cholesterol cannot be dissolved in the blood. alternative ways to manage your cholesterol without having to rely on medications. When you eat saturated foods such as dairy. The two main types of lipoproteins are: High Density Lipoproteins (HDL. On the other hand when you eat foods such as fruits. it plays a life-giving role in many functions of the body. You want to ensure that your levels of this cholesterol remain . This puts you at serious risk for disease such as heart and stroke. With too much cholesterol in the body. and grains you can maintain optimal health as they do not contain cholesterol. which is another form of fat. and produces bile acids which are proven to aid in the digestion of fat. molecules called lipoproteins carry cholesterol to and from cells. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. there are several different body functions and several different substances that make up our understanding of "cholesterol. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. meat and eggs your cholesterol elevates. educate and provide healthful options. 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. vegetables. Instead." As with some fats.) HDL transports cholesterol from cells back to the liver. This is known as "good" cholesterol. When cholesterol is at a good level it works to build and repair cells.Cholesterol forms every cell within the body. 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. As we progress with "30 days to lower cholesterol" you will learn healthy. The purpose of this ebook is to inform. This is done simply from reducing cholesterol by 1%. In fact. High cholesterol can be avoided! With a nutritious diet. produces hormones such as estrogen and testosterone. In fact. When the cholesterol level is appropriate. though.
. some people require a very aggressive approach which includes cholesterol lowing medication. To maintain optimum health. HDL aids to ensure protection from the risk of heart attack and/or stroke." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. If you want to see a graphic representation of this. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. We will address this issue as we progress in "30 days to lowering cholesterol. For some. HDL consists of more protein than triglycerides or cholesterol. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. In addition. smoking. and aids to remove LDL from your artery walls. and diabetes mellitus." This documentary details the attempts of one man to live on fast foods and little exercise alone. Obviously. since having too low levels of HDL . gender and the heritage of the individual. The results on his cholesterol and body health in just 30 days are truly frightening. which can raise our bad cholesterol levels. 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. we are setting ourselves up for problems. Other factors involved in this risk are age. Eating fast foods and convenience foods results in eating too many fats and salts.high for optimum heart health.may lead to heart problems. when we speak of having "cholesterol levels" we mean more than one number. gender. Understanding the Causes of High Cholesterol Besides diet. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. consider renting the documentary movie "Supersize Me. family history of heart disease.even when other cholesterol levels are normal . Due to heart risk factors besides diet. other causes of high cholesterol are lifestyle.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Low Density Lipoproteins (LDL.
including walking. High levels of bad cholesterol may even prevent arteries . If you have a family history of heart disease and high cholesterol levels. Use low fat cooking sprays to replace heavy oils whenever possible. Diet: An important consideration in eating is choosing lower fat.prevents arteries from working their best. the cholesterol level starts to increase. 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.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Once a woman starts menopause. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Buy cooking oils that are unsaturated. It is never too late to start on this path.especially bad cholesterol . Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Age and Gender: Cholesterol levels increase with age. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Women generally have a lower level than men from age 50 to 55. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. each day will lower cholesterol. Just 20 minutes of aerobic exercise. Your Arteries and Cholesterol The job of your arteries is to pump blood. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. While there is not much that you can do about your age. 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. Too much cholesterol in the blood . The Dorsal Aorta or the main artery branches out into many smaller arteries.
The middle layer is elastic and very strong. 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 . Arteries are constructed of a tough exterior and a soft. This means that if you want to prevent heart disease. As the heart beats. heart attacks. smooth interior. For this reason. In a healthy person. The inner layer is smooth and allows the blood to flow easily.or bad cholesterol levels that are elevated but not considered "very bad" . eating a better diet and getting exercise can help keep you healthy. Each are made up of epithelial cells. since cholesterol can actually lead to blockages in your arteries. this system works effectively and the blood can carry oxygen and other essentials throughout the body. the arteries expand and are filled with blood. The heart relaxes and produces enough force to push the blood through.from functioning at all. and strokes. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. 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. Even having "borderline" cholesterol levels . you need to keep your cholesterol levels in a healthy range. Your heart becomes starved of required blood. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. High cholesterol levels fill arteries with thick substances that prevent your body from working well.can increase your chances of heart disease or stroke. It helps pump the body's blood. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. No matter what your current health. it is critical then that we keep arteries free of bad cholesterol for optimal health. If this happens often enough you can suffer a heart attack or a stroke.
If you have too high cholesterol. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. especially if you have very high cholesterol. As an added benefit. if you have elevated levels of high cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet. . The effects over all will be immediate. Again. Being overweight can contribute to cholesterol and to heart ailments. but reducing your intake of all salts is the better choice. If you need assistance seek out a nutritionist or dietician. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. In fact. 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.Eating is one of the things that can affect your cholesterol level a great deal. Limit your sodium intake to 2400 milligrams a day. Receive 25_35% or less of your day's total calories from fat. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Sea salt is a better option. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. this sort of diet will also make you feel generally healthier and more energetic as well. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. In fact. try to lower your saturated fat intake as far as possible. Consume less than 200 milligrams of dietary cholesterol each day.
Refuse foods made with harmful trans fats such as margarine. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. Limit and eat only in moderation if at all: Highly processed foods. sausages. poultry. and especially processed meats such as deli meats. including select cuts of meat. These foods include: Oats. 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. salad dressing and sauces. dry beans. . You can keep the skin on to seal in the juices so long as you remove the skin before eating. salami and fatty red meats All foods that are fried. which can wreak havoc on your heart health. eggs and nuts each week. • Enjoy foods high in soluble fiber. bologna. rye. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. High cholesterol foods include: Organ meats (this includes liver. fish. hot dogs.
Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. Even the leanest cuts of meat.not to mention the higher rates of obesity . and cuts that have less white "marbleized" texture. With vegetables and fruits.When selecting meat. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. If you have always felt deprived while following low-fat diets in the past. you can avoid this in the future simply by eating more fresh fruits and vegetables.and have lower cholesterol levels as a whole. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. In fact. You can only eat small portions of animal products before you have to worry about cholesterol content. white meat. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. When most of us think of "veggies" we think only of a few. and grains are healthier . One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. but some fruits and vegetables have been linked to lowering cholesterol in patients. 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. vegetables.that North Americans face. The white "marble" is fat that can increase your cholesterol. fish. Increasing your intake of fresh (not canned. 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. Select fish such as cod that has less saturated fat than even chicken or other meats. To put it simply. As an added bonus. not poached. chicken. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. you do not have to worry as much about eating too many fruits and vegetables. choose leaner cuts. While you do not want to overeat. Consider all the vegetables you may not have tried yet (please note that this list is not . those nations that eat more fruits. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . there is no such worry.
sugar snap peas. lima beans to azuki beans. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan .complete . not just the seeds. mung beans. there are many delicious brands of peas. soy beans. from black beans. red beans.there are too many vegetables to list here . These may include snow peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. green peas. many which you likely have not tried before. broad beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. and many others) Bean sprouts Lentils Peas (again. navy beans. kidney beans. green beans. borlotti beans. runner beans. chickpeas.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.
from butternut to acorn to pumpkins and gourds. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Cortland. Mantet. Empress. it is a fungus. Jonagold. Honey Crisp. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. from the common to the exotic. Fuji. Chieftain. Mutsu. and others. Kandil Sinap. 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. Gala. not just their size. Braeburn. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Try the following varieties: Akane. Arlet. Mcintosh. yellow and red peppers. Empire. . some quite rare. Blushing Golden. red potatoes. Centennial Crab. 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. Liberty. There are many types of mushrooms. orange. 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. you will be stunned by the range of lettuces out there.
bearberries. and Sensation Dwarf Peach. Apple Bananas. and others) Cherries (from sour cherries. Opal. Red Haven. Bartlett. Canteloupe. currants. among others) Pears (including Asian pears. huckleberries. Patricia. barberries. Reliance. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Baby Bananas. loganberries. Wilson Juicy. Watermelon. boysenberries. sea grapes. lingonberries. Starking Delicious Plum. Starr. Cassava.Northern Spy. elderberries. Lapins. Canary. Red bananas. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Hedelfingers. Chinooks. Red Astrachan. Royal Plum. Unize Plum. Russet. blueberries. and others) Clementines Dates Figs Grapefruits Grapes (there are many. gooseberries. cloudberries. Yellow Transparent. Empress Prune_Plum. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Monmorency cherries. bilberries. Beirschmidt. wineberries. Dietz. Honeydew. Baking Bananas. there are dewberries. many kinds. cranberries. and sweet cherries such as Black Russians. crowberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Virginia Gold. Yataka. and others) Berries (besides the usual strawberries and raspberries. nannyberries. and others) Persimmons Pineapples Plums (including Mt. Stanley Prune_Plum. Red Secor.
If you want to lower your cholesterol over the next 30 days. of course.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. find a variety of fresh fruits and vegetables you have not tried and try them. are notorious for offering poor nutrition and plenty of fat. 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. Read about new varieties of fruits and vegetables and try them as well. Look back over the list of fruits and vegetables . When you have many types of healthy and delicious foods to choose from. Realize that these lists of fruits and vegetables is far from complete . Convenience foods. and sugar. Cooking and Cholesterol If you want to lower your cholesterol.treat it like a checklist of the food adventures you could have with food. use this list of fruits and vegetables. Make it a mission to buy some fresh fruits and vegetables you have not tried. you will want to cook your own meals more often. convenience. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Print the list and circle all the fruits and vegetables you have not tried. 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. Over the next 30 days. salt. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. you will naturally choose foods that are good for you and for your heart. avoid all fast-food. The fact is. In fact. most of us have tried only a small fraction of the fruits and vegetables that are out there. every week. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. and prepackaged meals. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Your taste buds and your cholesterol level will thank you for it. The secret to low-fat eating is to make eating the right foods as attractive as possible.
Raw food. herbs) and garnish with a few nuts. Not only is this healthier for you. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. cucumbers. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. and drizzle the salad with olive oil and lemon juice. Wrap some veggies in a tortilla. tomatoes. switch ingredients to healthier alternatives. If you have recipes you cannot part with. zucchini. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Vegan. Don't overlook cookbooks that feature Chinese. carrots. Use these to add flavor to your cooking rather than relying on salt. Simply chop up some favorite salad greens (mescalin mix. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . 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.no matter how harried your schedule: If you are very busy and tired at the end of a long day. If you must use salt. Cooking to lower your cholesterol is not very hard. cut more veggies into a salad. Choose fresh ingredients . Buy some fresh herbs.This isn't hard to do. a salad and sandwich take less time to put together than it takes to phone the pizza parlor.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.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. There are many recipe books at your local library . Use good olive oil instead of butter. and Indian recipes. You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats. use only a pinch of the best sea salt you are able to buy. you can easily create a salad that is enticing. Japanese. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. even if you are lost in the kitchen. You can also create a very low fat salad dressing by combining half an avocado with some herbs .
. Avoid croutons. 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. If you are using apples or other fruits that tend to "brown" in your salad. If you are craving desserts. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. from fresh pasta or dried pasta to vegetable pastas and rice pastas. You can make similar meals with rice or even low-fat tofu. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Sandwiches: Sandwiches are quite easy to make. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. It can also be a great quick breakfast on days when you are in a rush.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. This can be a very tasty combination and is still quite healthy for you. berries. opt for skinless poultry. Experiment with different fruit combinations to find different tastes. use lean and skinless chicken or other poultry. All can be made into delicious and heart-friendly meals in minutes. Simply cook the pasta in a pot. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Instead of fats or mayonnaise on your sandwiches . but some combination of this recipe can give you a tasty meal with less fat. whole milk products such as chesses. If you do want to add meat to your salad. Shred your favorite vegetables or cut them into very small pieces. bacon bits. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. and lemons can make a beautiful and attractive salad that is very low fat. This makes an excellent and very healthy snack. Fruit Salads: Chopping up some of your favorite fruits. eggs. Combine until blended.and lemon juice. 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. Avoid highly processed deli and sandwich meats. Add the pasta and toss until the vegetables are the desired consistency. Add your favorite fresh herbs (basil is a good choice) and combine. Pastas: There are a number of pastas available. and other high-fat foods in your salads. Instead. Many prepared pasta dishes use plenty of salt or cream-based sauces.
calories. animal or graham crackers. Eat plenty of fish Enjoy only skinless poultry Select plenty of whole grain foods Eat lots of fruits Read food labels and choose foods low in fats (especially saturated. cover with lemon juice and possibly herbs and grill or bake until done. If you absolutely crave a dessert or snack. and salt that you can. 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. wafers. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . For example. occasionally eating low-fat desserts and snacks such as angel food cake. puddings made with low-fat milk that make lower-fat alternatives. skim.simply place the fish on the cedar. and poultry rather than red meats. Lean meat dishes: When you have chosen your lean cuts of meat. fish. fruit sherbert. calories. 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. try to stave off the craving with fresh fruit. fig and fruit bars. However. you can get planks of cedar that are perfect for baking or grilling fish . plenty of calories and some fats. and hydrogenated fats). Also.many are very high in sodium. Consume fat free.Grilled dishes: Brushing vegetables and lean meats with lemon juice and herbs and grilling on the barbeque is a great way to enjoy fat-free good-for-you foods that are easy and fast to create. and sugars. though. Jello. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. If this does not work. and cholesterol . fat. so overindulging in these will certainly not allow you to keep your heart healthy. take care to read the labels on these snacks and choose the brands with the least sugar. polyunsaturated. Enjoy white meats. sodium. At many fish shops. you can make these foods even healthier by reducing the amount of fat you use in preparing them. these products still do often contain sodium. Choose only lean meats. low-fat yogurt.
When you picture a hamburger. spiced. we don't always do what is right. adopting a very low-fat diet and healthier lifestyle is often challenging. especially if we have followed less than ideal eating and life patterns for some time. 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 .and likely this has been the doing of advertisers. but you have also learned to associate certain foods with certain ideas and ideals . simply because salads and vegetables are advertised a lot less. You learned to like some foods as a child. there is a huge market for convenience and "junk" . It sounds crazy. though. you likely picture the hamburger you see in advertisements . Today. Face it. If you cannot find fresh produce out of season. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. Odds are. juicy burger with all the toppings. 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. try frozen foods that have no sauces or other ingredients added. 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. Traditionally. because they were not needed. 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.a large.Choose fresh rather than processed. Think of the last ten food advertisements you have seen.even when those foods are processed and contribute directly to higher cholesterol. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Although we may know which foods we should be turning to and which lifestyle changes we need to make. you may nit get the same strong images in your head. pickled or tinned foods. they were for less-than. less than healthy foods have needed advertising.healthy processed foods. When you think of a salad. prepared. However.
Most people see the majority of food advertisements on television. but many times these foods are less than great for your cholesterol level.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals. Add some music or candles to your dinner. . 2) Make good-for-you foods appealing. avoid the television for a while and watch your cravings for fatty foods decrease. and sodas to the amount of space given to the produce section. If this describes you. and lower your cholesterol over the next 30 days as well. so that customers are more likely to walk away feeling happy and satisfied with their meal. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. This is no mistake. they are placed at eye level. junk foods. Take a look at those high-fat and cholesterol-high foods. In fact. In too many grocery stores. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. much as restaurants do. they come in brightly designed packages that grab the eye. 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. Advertisers do an incredible job at making foods attractive. Odds are. 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. After all. sugary foods. though. When you visit your local grocery store. Also avoid radio ads and restaurant advertisements in magazines and newspapers. compare the amount of shelf space given to convenience foods. Figure out where you see advertisements for foods and then avoid those ads. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Is it any wonder that restaurant meals . Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. There is no reason why your heart health should suffer because some advertiser is good at their job. Often.even those that are fatty and terrible for your cholesterol .they add ambience to make the meals more attractive and appealing. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. Advertisers are trying to make their products appealing.foods.
For the next 30 days.as mushy. and disgusting.such as "delicious" and "juicy" described about fatty foods. . By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting.when buying food that is good for you. As soon as you are aware that you are craving the foods. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. For example. try to find ways to make these foods less appealing.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. and look up stories about the disgusting things people have found in the fast foods and convenience foods. congealed. 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. 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. and other foods you are trying to avoid during the next 30 days.without feeling cheated or deprived. cold. This will make bad-for-your heart foods seem far less attractive. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. you will find it much easier to stick to a low-fat diet . Advertising works by staying with you. Try to do the same thing as advertisers . This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods." This is not likely to make you crave these foods especially since you are always hearing great adjectives . You can use the same technique to make good-for-you low-fat foods seem appealing. recall the times you have had terrible fast food or convenience food meals. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . greasy. 4) Use a little negative advertising. If you find that you crave convenience foods. Whenever you find yourself craving foods that are high in fat or sodium. imagine them in the worst possible light . watch out for negative words. fast foods. Ask your friends and family for their dining-out horror stories. use a little negative advertising. 3) Describe foods in a way that makes them appealing to you.
you should eat in and eat foods you have prepared yourself almost all the time. go through your home and get rid of the foods that you should be eliminating or cutting back on. you can easily reduce how much fats and sodium goes into each meal. 2) Give them away to a friend or food bank. If you make healthy foods more attractive and visible. That way you are far more likely to reach for low-fat. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. or menus from take-out places and restaurants. If you have a deep-fryer. 2) Make your kitchen a heart-healthy place. Hang up some nice curtains or at least get rid of the clutter. For the next 30 days. 3) Eat in.and are less likely to cheat on your new eating plan. . wok. you are more likely to cook at home rather than being tempted to eat out. Invest in parchment paper. no-stick cooking ware. and other temptations around. If you keep cookies. You do not have to invest a lot of money for this. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. When you make your meals yourself. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. advertisements. if you can. Replace your foods with lowerfat or healthier alternatives. you are more likely to turn to them when you are feeling hungry. Also get rid of any fliers. a rice steamer. 4) Get lots of appealing heart-healthy foods into your kitchen. you are more likely to reach for them when you are hungry.and for life! . healthy foods over the next 30 days . you are far less likely to be tempted by them. 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. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. If your kitchen is an enticing place to cook. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. but prevent fruit flies. fried foods. try to find ways to make cooking in your kitchen more appealing. While you are cleaning out your kitchen. give it away. as you work to lower your cholesterol. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. If these things are not in your home.
then find some way to make cooking time more fun . This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. Many of us take in excess calories and fats when we eat out with others.listen to music or watch a movie on a portable DVD player as you cook. Most of us plan our days and our finances. and pubs or we have movie nights that include take-out pizza. 8) Socialize without food. This is especially a problem since we so often equate social times with eating . 7) Get help in the kitchen. The hard part is staying motivated to keep the diet plan up for weeks. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. 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. or in your home rather than in restaurants or cafes that feature rich foods. on hiking trails. Over the next 30 days. . it can be too daunting to come up with a menu and then cook a meal from scratch. If you have very high cholesterol. and have the opportunity to spend time with others who are concerned about heart health. coffee shops. Plus. cooking with someone else tends to be more fun. once you learn to cook healthy and delicious meals. make it a habit to meet friends at places that don't have food as a major entertainment. fear is a great motivator. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. 9) Get motivated. Or. child. so that there is no excuse to turn to convenience food. You will learn many recipes and cooking tips for heart-healthy eating. Find ways to get yourself motivated to eat well for life.we meet friends at restaurants. Meet friends at the gym. If you can't find someone to help you. 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. After a long day at work.5) Consider taking a heart-healthy cooking class. For many of us. 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. Whether you get help from a roommate. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. This can make heart-healthy eating more difficult. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. but we often leave eating to chance. or spouse.
milk products) should be smaller still . 13) Make cholesterol-friendly eating easier.no larger than a pack of cards. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. If your walk home from work takes you past a favorite restaurant you find hard to resist. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. 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. Whether it is general stress. Post your list in your planner or other visible place so that you will see it. Make sure that you eat different fruits and vegetables . fiber. then you may need to find a different route home. If you can make low-fat alternatives easier to reach for than fast food. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. high-sodium "fast foods. types of fat. list ways you can avoid the situation or at least make better choices when you are faced with it. The portion size of grain should be smaller and the portion size of animal proteins (meats. 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. list the times you are more likely to want to eat. or meetings with your boss. and you will reach for these foods rather than turning to high-fat. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. sodium.10) Make heart-healthy food more convenient. simply make sure that most of your plate is taken up by fresh fruits and vegetables. fruits. vegetables. When you prepare a meal. Most of us have specific emotions and events that may make us turn to comfort food. On a paper. 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. If counting fat grams. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. this is very simple. and beside each item. Luckily. sadness boredom. Sometimes. If Tuesday work meetings leave you reaching for cookies in your office desk. Sound too simple? Not at all. and other healthy meals easier. and cholesterol in each of your foods is causing you stress. and other low-fat foods are among the most convenient foods out there. 12) Figure out your eating dangers and find ways to overcome them." 11) Make heart-healthy food more interesting. salads.
This will not make your cravings for less-than-healthy meals go away. botanicals. 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.each day so that you get a variety. Variety is still important because bars and powders are not always low fat. metabolites. you must weight the purported benefits against the potential risks . constituents. skinnier. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. this simple formula will be a snap to follow and will actually lower your cholesterol. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Eliminate foods such as organ meats. lower your cholesterol by making sure that reaching for lowfat. but it will go a long way towards ensuring that you don't give into the cravings. or easily digested by all. full-fat dairy products. Supplements include vitamins. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. amino acids. herbs. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. There is no one magic pill or powder that you can take that will make you stronger. all of which are easily accessible to athletes. as well as concentrates. this may not be enough. egg yolks. or give you more energy. Over the next 30 days. but for most people interested in lowering their cholesterol. Supplement product labels must include the words "dietary supplement". and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. If you are on a very strict low-cholesterol diet. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. inexpensive. There are thousands of supplements on the market. If you are considering supplements. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Use olive oil as your main source of fat and refuse other dressings or sauces . and convenience or restaurant meals entirely. Nor are supplements a substitute for regular exercise. minerals. Eating a variety of foods on a regular basis is the most important step toward this goal.do your cooking with the olive oil. and extracts of these substances.
Therefore. Quality is very important if you want to see benefits from supplementation. First off. Another source for information is the web. if you have a need to lose weight. it sometimes needs additional supplementation to take it to the best level it can be at. problems with gaining weight or other conditions. quality is essential to success here. you are probably still missing out. Giving your body the nutrients that it needs to make it through the day is essential to your well being. what do you take? First off.(and cost) before deciding to use any product. But. make sure that you have a reliable source. If you have heart problems. look for supplements that can offer weight loss benefits. Again. How do you know how much to take? That's a trickier question. even if you think that you can do this through the foods that you eat. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. find out what type of supplements you can take for your individual needs and problems. Information is key. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. In addition to this. It's like always giving your car premium gas and oil to do its job even better! . There are two routes to take. 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. start by finding a health food store or a vitamin supplier. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. These individuals can also help provide you with the information you need regarding improving your conditions. First. While a diet that's full of nutrient rich food should not be replaced. you can probably find a supplement or several that can address those problems for you. But. For example. 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. find a good quality multi vitamin and take that as directed. If a product makes claims that sound too good to be true. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Don't assume that any information that you find is reliable.
liver. When ATP is depleted within the cell. I can gain 5 kg of muscle in just two weeks using creatine. Creatine is also a very good supplement for gaining muscle mass. is the "power" that drives muscular energetics. The fastest method. Another important supplement is whey protein. while the remaining 60% is stored in form of creatine phosphate (CP). Creatine is manufactured naturally in the body from the amino acids glycine. The energy released by breaking this bond powers the contraction of the muscle. including both elite athletes and untrained individuals. There are several though that are very useful. ATP. yielding ADP (adenosine-diphosphate). Creatine is the most popular and commonly used sports supplement available today. Once CP stores within the cell are depleted. There are many different varieties of whey protein. This process takes place in the kidneys. I have been using multivitamin supplements and vitamin B supplements for 20 years. is through CP. When a muscle is required to contract. For the majority of the population. without oxygen. The typical male adult processes 2 grams of creatine per day. Creatine phosphate is "split" to yield the phosphate portion of the molecule. and replaces that amount through dietary intake and fabrication within the body. . There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Creatine is used for the resynthesis of ATP. Creatine is a natural constituent of meat. There are several methods by which the body rebuilds ATP. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. Creatine works by increasing the water volume within your muscle cells. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. turning it back to ATP. but you will be able to find a high quality supply at your local health food store or if you look on eBay. mainly found in red meat.There are thousands of different supplements on on the market. This phosphate portion bonds to the ADP. and methionine. Approximately 40% of the body's creatine stores are free creatine (Cr). or adenosine triphosphate. the body must use other methods to replenish ATP. the bonds in the ATP molecule are split. the cell can no longer contract. and pancreas. arginine. Some of which perhaps are not particularly useful.
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. Creatine is safe for most everyone to take with the exception of people with renal issues. However.03. In other words. In the "loading phase" which is where you begin adding creatine to your diet. It can also delay fatigue during repeated workouts. 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. you should be consuming . the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. the formula would look like this: 1 lb divided by 2. There are two way to decide what dosage of creatine you should take. Essentially.2 kg multiplied by . this could get confusing! Not really. Glutamine . Creatine is also thought to increase the body's aerobic abilities. the dosage is 20 grams a day for five to seven days. it's recommended that you stick to 5 grams per day. So if you weight 200 pounds.3 grams of creatine per kilogram of body weight. Many people like to take their creatine in a shake as it most often comes in the form of powder. allowing further capacity to regenerate ATP. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. your weight is multiplied by . Experts say in the "loading phase". so you would require 2. You can also calculate creatine dosage according to body weight and mass. therefore the body will quickly move to other methods of replenishing ATP. you must use your creatine regularly instead of sporadically for it to be effective. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth.3 = 27 grams of creatine per day After the loading phase.Supplementation with creatine increases Cr and CP within the muscle. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. 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. though. The periods are brief because the ability of a cell to store CP is limited. After that.7 grams in the maintenance phase. Follow along closely.
you'll need both creatine and glutamine alike. It is the single most important nutrient in a body building regimen. Many people are choosing to supplement daily due to the long growing list of benefits. Protein is what makes up and maintains most of the stuff in our bodies. liver. Glutamine is a nonessential amino acid that is produced naturally by the body. but if you really want to grow your body mass. Glutamine is also thought to prevent sickness. If you have too little glutamine in your system. our body can produce more than enough. Protein has been shown to have the best effects on the body when combined with carbohydrates. it usually comes in powder form. Research shows levels of supplementation from 2 to 40 grams daily. If you want to build a ripped body. Sixty percent of glutamine is found in the skeletal muscles. Again. Much of your protein will come from your diet. The typical American diet provides 3. repairs and builds muscle and can induce levels of growth hormone found in the body. Two to three grams has been found to help symptoms of queasiness. Over 60% of our amino acids come in the form of glutamine.5 to 7 grams of glutamine daily which is found in animal and plant proteins. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Of course. it can result in muscle loss. promote healing. glutamine reserves are depleted and must be replenished through supplementation. during times of stress. However. so you'll want to take it with milk or in a shake. brain.Another popular supplement among body builders is glutamine. and stomach tissues. prevent sore muscles. Under normal conditions. . This two to three gram dosage used post workout builds protein. The remainder is in the lung. This includes stress that the body is under during periods of exercise. Protein The importance of protein to a body builder is a no-brainer. increasing protein through weight gainers or protein powders is necessary. You have to have a positive nitrogen balance in order to gain muscle mass. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. and speed up growth hormone production.
when a muscle contracts and blood vessels dilate. Nitric oxide also comes in powder form as well. a key molecule manufactured by the body. It also signals muscle growth. 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. As with creatine. delivery of nutrients to skeletal muscle and a reduction in blood pressure.The best type of protein supplement on the market is whey protein because it is the highest yield. causes vasodilation (an expansion of the internal diameter of blood vessels). sparing hard-earned muscle protein and glutamine stores within the body. especially on a diet. Nitric Oxide is present for a brief moment. the best time to take your protein supplement is post-workout. and increases strength along with stamina. it's good to combine your protein with some form of carbohydrate for maximum results. oxygen transport. If not. Nitric oxide promotes extended ability to life weights. and will dissipate shortly after you complete your workout. speeds recovery. Many body builders take nitric oxide for a variety of reasons. Combine the powder with some eggs. low-fat milk. You can also add in some fruit for flavor. Whey protein is the only choice when on a diet however. 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. which is the muscle pump we are familiar with. Nitric Oxide. It also supplies the most amino acids that bodybuilders use. and olive oil. It often comes in pill form. . 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. Unfortunately this pump is only temporary. which in turn leads to increased blood flow. The release of nitric oxide creates surges of blood flow. ice cream. When on low-carb diets whey can function as an alternate source of energy. As we said before. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. so you can take it in a shake just like with other powdered supplements. Whey is the best investment because of its capacity as a postworkout recovery supplement. Its unfortunate high cost however makes me advise you to use it sparingly. So whey is the best protein. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout.
and low sperm count. . this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. They can cause serious liver damage and even lead to liver failure.There are many other supplements. cancer. general energy and well-being. and in many places. All steroids eventually change to estrogen which causes feminization in men. steroids have some serious health implications when taken for reasons other than therapeutic. you can take. That causes an enlargement of the breasts along with an increase in fatty deposits. complexion. Steroids increase testosterone production which can lead to overly aggressive behavior. They are used in treating a variety of health problems including AIDS. However. a decrease in libido. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. They also enhance performance making a person stronger and extending their stamina. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. which is known as stacking . However. so it's good for your brain. they are illegal. Both of these substances are highly controversial. but they are used by body builders all over the world. 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. They help the body fight the ill effects of these diseases and promote healing. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. Steroids do have some advantages. But those are the only ones I prefer to take apart from ginko biloba. Using the supplements mentioned you'll see some results quickly. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. and other serious diseases. especially if you use them together synergistically. Ginko is great for circulation.
A Healthy Emotional Life As you can assume. Body building has long been thought of as a man's sport. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. At these times a good sauna. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. You can get huge. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. MENTAL TRAINING Mind Fitness. but more and more women are getting interested in it as well. your mind is a powerful tool and it helps you through each step of your day. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. Following is a list of recuperation techniques and a description of them. though. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. They are naturally produced by the body. It controls the way that you perform each action. perhaps it's better to cut down on the workouts and allow for your body to recuperate. . but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. They can make you bigger quicker. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. it still takes time. but many body builders take them to basically tell their muscles to get bigger. You will still need to take time to rest though. a massage or soak in a hot pool will reduce the feelings of fatigue.Growth hormones stimulate the elements in the body that make muscles grow. They can be dangerous. as well. Even using various methods to help your body recover.
there is evidence that says that you can actually push off the onset by some time if you do the right things. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. 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. Although you may be wondering just how you can control your minds fitness. for many people living in today's hectic lifestyle. There are many different ways that this can happen. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. 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. When you are emotionally or mentally unfit. you need to exercise your mind. What's Healthy? For your mind to be in a healthy state. First. such as a death or deception. you need to be fully capable of thinking clearly. believe it or not. Emotional health is an important battle that everyone must strive to improve. In addition. plays a significant role in the quality of life and the longevity that you have in your life. it's anything but easy to make it through the day without dealing with some type of stress or pressure. While life affects each one of us. including the simple fact that you may have to battle illnesses more often and with greater intensity. For example. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. you need to be able to effectively deal with it and then to move on.Yet. challenged and attentive is essential to your well being and this fight. In fact. The mind's health is quite an important aspect and. There are many various ways that you can improve your emotional state by learning how . A Healthy Brain With the onset of Alzheimer's happening to more and more people. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. there are many ways that your mind's fitness may not be the right level that it should be. performing mental tasks and you need to be able to conquer problems effectively. For this particular battle. should something emotionally troubling happen to you. Keeping your mind active. your body's health is directly related.
but it also causes all types of physical problems for those struggling with it. It can help you to tackle even challenging tasks with more ease and with success. Not only does it pull you down through causing large amounts of emotional trauma. you do all that you need to do and there's nothing limiting you. too. While you can't take away everything in your life that causes stress. too. Believe it or not. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. 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 there isn't always a need to be religious or spiritual. For those that do believe in a Higher Power. learning to effectively manage stress is important. you may think that you have nothing to worry about. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. most people go through stages of depression. Where Are You Now? When it comes to determining how mentally fit you are. . It can lead to various health issues physically. it can often play a role in the way that you see your life as well as in your emotional state of mind. mental turmoil and even times when they are so stressed that they can not function properly. you can consider them. and you. But. This is a personal decision. of course. but that's not a common occurrence. Sometimes it may be important to remove the stressors from your life. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle.to react to critical situations. Indeed. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. mentally unstable and unfit. After all. Spiritual well being is a critical factor in maintaining your health. During these times. 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. the right social activity is one way to improve your emotional health. Those that are spiritually fit.
Do you feel anxiety. it hurts to hear but just like your body goes through illness. consider this scenario that happens over the span of time. It's easy to go to the food to get the satisfaction that you need. then you should be considering the vast number of mind fitness needs you may have. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. 1. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. Do you hate the life that you are leading. Be honest. Improving the fitness of your mind not only improves your daily life but increases your longevity. While food never used to be so readily available. Do you struggle to make the goals that you set for yourself? 4. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are. although you may not realize it. Emotional eating is eating when things go bad. . stress and angry often? What does it feel like and how intense does it get? 5. ask yourself these questions. Yet this is a dangerous situation.Yes. If you have trouble sleep. your mind can be struggling at the same time. this is one of the prime reasons that they are overweight or unhealthy in their diets. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. 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. too. For example. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. or are eating whenever you feel like it. To determine where you stand in mind fitness. now. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. For the most part. While you may not want to do this. 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.
There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. You are a failure. Emotional eating is one of the hardest cycles to break. you didn't do the job right.these are all things that people end up saying to themselves when they are emotionally depleted. In just a bit we'll talk about some of the ways that you can have good mind fitness. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Just look at you.. You aren't any good. the pounds are creeping onto your hips. and you'll see differences in the way that you feel and the way that you see the world. Now. Soon. You decide you need a big. you find yourself in even more problems. you are not fitting well into your clothing.. In fact. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. your self esteem drops. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. fatty lunch.. you hate your job so much that the only thing that makes it feel better is eating something bad for you. though. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. A health self esteem is one that's confident but not overly macho. Soon. As your self esteem drops. it's also one of the worst things you can do for both your physical and your mental health state. You can't make the right decisions. is to recognize that there is a connection between the way that you feel and the way that you eat. You then find yourself dealing with pressure from the boss. You become upset at yourself. . which includes emotional eating. you almost purposely make the situation worse by eating bad. 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. yet if left intact. The first step in fighting the way that food makes you feel. 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. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. Incorporate as many of these things into your life as you can.You begin by getting stressed at work.
That means taking on the challenges that come up between people. Getting away or even just finding time to play a board game is essential. that relationship alone will be one that you have to work on. both physically and mentally. This allows your mind to repair damage and it allows you to improve your network of friends. Don't assume that they will always be there when you need them. ask what you could have improved on for next time. Relationships take time and work. whatever way is fun to you.Accept those. Don't take friends for granted because they won't be there when you need them the most. Getting down on yourself because someone doesn't like the job you did isn't okay. you need to be able to say. Although challenging. at least one time per week. Build A Social Network A social network is a very important to your well being. how can you build a social network of people that you can rely on? Make time for those that you already have. In part of that comes the fact that if you want to have family and friends you . learn how to accept compliments and to take criticism. If you are married. 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. If your boss says that the job wasn't good enough. Commit to going out and having fun. even when you don't pay attention to them otherwise. "Hey. You should always strive for a lifestyle that's positive with those in your family and your friends. I did a good job!" You also need to recognize when it wasn't your best work and realize that it's okay not to be perfect 100 percent of the time. In addition. Those that have people around them to support them do well in many more aspects of their lives. Then. working through them and then letting them go. Those that dress well. 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. Just putting on a beautiful outfit can make you feel good about yourself. 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. take care of the way that they look and those that do things for themselves are the most confident people out there. Learn to take criticism positively. Let's face.
Managing Stress Its not easy job. but mentally you do! For starters. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. If the situations that you are in provide you with high levels of stress. by relieving stress. Learning new things keeps the mind active and that means health. physical risks and puts your entire well being at risk for emotional breakdown. 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. getting the answers and working at it helps to improve the brain's function. You'll feel good about life and your social network. You need to find something that you love to do. Your Overall Mental Fitness Plan So. a physical activity. 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.need to be a friend. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. find an outlet. You should also use challenges to help power you through your day and your life. . it is important for you to find solutions to those problems. allowing you to fend off Alzheimer's and other conditions like it. too. always keep yourself learning. To help remedy stress. or some other thing that really brings you happiness is necessary to have. For starters. Asking questions. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. now you have it! You know what to do to make your lifestyle improved through these changes. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. there are many things that you can do. It hinders you throughout your life by causing unhealthy living situations. A hobby. Stress affects your ability to function properly. but you have to do it! Stress is one of the largest problems in health today. use your brain power! You don't have to do any type of exercise with your brain physically of course.
Each decision you make throughout the course of the day plays a role in your fitness. Improve your brain's fitness by challenging it through new adventures. It also helps to make it through difficult times when you have someone by your side. Keep your self esteem positive. 4. but feeling good about yourself is a must for overall health. You probably already know the risks of what these things can do to your life. learn something new. It will cause cancer eventually in your lungs. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Improve your stress levels and see physical. Although each of these other elements that we've already talked about is very important parts of your lifestyle. smoking will eat away at your lungs and will cause cancer. There are no ifs about it. smoking. For example. Lifestyle Fitness. If you can't think of anything. but you may not realize the extent at which it takes to improve them. mental and emotional benefits right away. drinking and drugs. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Smoking. they are not everything. Improve your social network to reduce stress and to improve your quality of life. 2. 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. Unlike the other chapters. is a problem for your health and your ability to make it through the life you have. continuous learning and through challenges of all types. Do things that are enjoyable to you. and physical fitness increases. 5. Working on this is hard. 3. Too Your lifestyle is the way that you live your life. . this one will be structured a bit different.1. Make changes like these today and see results today. Improve them. You Are What You Do. Drinking And Drugs Each of those three things.
we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. To improve your lifestyle and to extend your life. you destroy your body slowly and methodically. your body can repair the damage that you have done to your lungs. Smoking and drugs are simply a no no. find a method to stop smoking and do it. even if it is one of the hardest things you will have to do. 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. Stress hurts more. physical ailments hinder you more when you don't get enough sleep. though. then you aren't getting the right amount of sleep for health. When you quit early enough. you need to remove these problems from it. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Some damage can be fixed through healing over time. but the . There may be an underlying medical condition that could be causing it. Your lifestyle fitness requires that you get quality sleep each night. For one. smoking is something that you can stop. others can't. refresh and give yourself the best chance at improving tomorrow. Sleep Do you sleep ? No. If you are facing problems with insomnia or are struggling to get to sleep. You kill brain cells. It's the time that your body heals from the exertions of the day. sleep is the body's time to relax and to recoup what it's done all day. you put your life at risk and you destroy the organs in your body. You need this time for your mind to. It's the way that your mind works through problems. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. You will find that your health increases. To improve your fitness. your stress levels DO go down and you can feel better about the life you are living. They aren't able to improve the level at which they can function and they make bad mistakes. Drinking and drugs are just as bad. your energy increases. It's a time to restart.But. This can only happen if you stop soon enough. talk to your doctor about it. Why is sleep so important ? There are actually several reasons.Rest is one of the most overlooked parts of an exercise regimen.
but you'll have to use the bathroom more often as well which will disturb your sleep. especially tea or coffee.096. but if you go to bed on an empty stomach. Not only will the caffeine keep you awake. • Keep your bedroom dark and cool. This will help you signal your body that it's time to think about resting. your body is doing exactly what you have been asking it to do during your workouts . you should never work out after not sleeping the night before. • Establish both a regular sleep cycle as well as a pre-sleep routine. According to the Journal of Applied Sports Science. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Muscle adaptation and growth often occurs at night. Some people disagree with this theory. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off.build muscle. • Get at least eight hours of quality sleep per night. • Try having a light snack before bedtime. As your body temperature lowers. Just as you'd never head to the gym after drinking a few beers at your local tavern. though.reality is it is actually a quite important principle. Try having some white noise in the room like a fan running. . it can distract from your ability to fall asleep. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Body temperature has a huge effect on our ability to fall asleep. Working out in this state has its obvious downside. During the suspended state of animation you are in. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Lack of sleep can have an intoxicating effect on your body. your lack of muscular coordination places you at a much higher risk for injury. If you work up a sweat before trying to sleep. You're better off waiting until the next day when your body has been given proper rest. • Don't drink a lot of fluids before sleep. which is above the legal driving limit in most states. Make sure this snack is light. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. For starters. you start to feel sleepy.
. Growth hormones are very important in increasing muscle mass. Money is one of the largest causes of stress in people every single day. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. You worry about money and end up facing financial hardships that move into your work life. Just think of the role that money plays in your everyday life. A majority of growth hormones are also released when the body is in the sleep state. • Don't do stimulating things before bed such as watching television or working on a project. stress causes a wide range of health concerns for your body. your body's synthesis of protein increases. • Don't eat before bed. Your body can recover and repair any damage you did during the day while you are at rest. If you are having problems with sleeping. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits.While your body is sleeping. but it really can be. As you know. Financial fitness isn't something that we'll stress for too long here. growth hormones are also released. healthy lifestyle. but it is something to make part of your overall guide to living a long. at least two hours beforehand. Just as sleep will give you more energy. your home life. and even your physical health. your marriage. there are many ways that you can overcome them. but the majority of this happens while the body is at rest. This is what makes you grow. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. it is also vital in helping your body recover and ultimately grow like you want it to. During a workout.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
but it's free. In researching this book. The Internet is another invaluable resource for body building information. contest schedules and results. this author depended on several of these websites for information. and ways to prepare yourself for competition. Ask around when you are in the gym.abcbodybuilding.com This site is nothing less than amazing. Look around you and find what works for you. These are only a few resources you can check out as you begin your body building quest. You will find a whole new world opening up around you! . You will find more information than you could have ever hoped for on this website including tips on nutrition.Nothing can really compare to personal advice and guidance. and it will open you up to all sorts of insights into this great sport. as well as pictures of people who have made amazing transformations through a body building program.com This is another super website where you can find tips and tricks about how to maximize your workout. • www. or network with others in social settings.bodybuilder. where to find supplements.getbig. sample workout plans. Here are a few you should really check out: • www. • www. You will get the most information by joining their website.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. 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.
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