Encyclopedia of Body Building and Fitness

By Gareth Thomas

About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.

I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.

Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.

So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:

Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.

If it isn't taken care of. you cut several years off the life of the car.That's what gives me the POWER to SUCCEED. trust me on this from a guy that used to smoke two packs of cigarrettes per day. Really. once you learned how to do it. Sorry if I sound overly patronising. You could take all of my money. Your body is designed to work as a machine. everything but so long as I am still fit and strong and healthy . Imagine having a greatly increased sex drive. you likely hated it. But. Let's make fitness fun. it will last many years longer.Imagine walking alone at night and really feeling safe because you are physically strong. Well I can go on about the benefits of fitness and will do so later in this book.) Fitness is about SURVIVAL. then. then. If a car. for example you don't change the oil in it. weeks. is well maintained for many years. but when you look at this as your body. You may ask. this will be something different. . Others may be recovering from an illness or injury. When each part of the machine is cared for. That's costly to you. because it's a habit. all of my friends. Others may need a certain level of fitness for their employment. it became something that you didn't think twice about. it can be that simple to be healthy. the entire machine works the best that it can. and even years off of your life when you don't take care of your machine (your body. "What am I staying in shape for?" To each person. Fitness is a term that is used to help define the ability to stay in the best physical shape. When you were three you were probably taught to brush your teeth. When you were learning how to do them. for example. Fitness is an essential part of life. Fitness is not something that you have to struggle with. You'll learn many things that you'll be able to implement immediately to start experiencing success. Do you worry about brushing your teeth today? No. That's what we want you to think of when you think of fitness. then the machine won't run well and eventually won't run at all. When the machine is neglected either in part or in the whole. it is a matter of staying healthy as long as possible. but remember that fitness is something that you can get into the habit of doing which makes it easy. For most. you are shaving away days. You learned to put your clothes on.

chances are good that area of your body is bothering you because it's an unhealthy area. Granted. but it may hurt your ego a bit to do it. You'll claim that getting fit is just too hard. this is painless. You will be sore and tired. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. you'll see that fitness can be easily mastered by you. In fact. . You just can't give up what you love. What do you see? If you are unhappy about any part of your body or training. Nevertheless.such as a weight lifter adding cardio to beat belly fat.Overcome the initial procrastination. You'll find excuses about not doing it. the first weeks of learning to be fit and staying healthy will be the hardest. Don't worry. For me it's a bit of belly fat. it's an important first step. You'll dread it. That's not true. It's just something that you do. IT WONT BE EASY AT FIRST. The same applies to experienced athletes that must alter or increase the training in a specific area . Our first goal is to determine where you stand right now. if you have the will power to save your life by sacrificing for just a few weeks.

• Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need to use them to understand exactly where you stand right now. 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.this is part of the goal setting process. You need this number to be there. For adults. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. The higher this number is. Ask your doctor where your blood pressure is. There are several tools that you need to use to determine your health level currently. You can find calculators for many of these available to you free of charge on the web.Here are some questions for you beginners to ask to determine where you stand right now. Its important to do this to more firmy establish and prioritise your fitness goals. the more prone to health risks you are. this is generally 120 to 139/80 to 89. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. . Experinced athletes should also do a realistic self review . but it needs to be in a certain range to be healthy. You need to begin by understanding that change needs to happen.

the fat here is likely to be what kills you. start by getting through these basic first steps. if you are overweight. your ideal weight is the weight that you should be. Your kidneys.What To Start With To get started with fitness. 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. Beginners . Those that have a larger midsection are most prone to health risks. causing difficulty for each organ there.• Ideal Weight: In comparison to your height and body structure. your lungs and even your heart are suppressed. The fat that is here will push into your body. ideally. These three things are critical elements for you to take into consideration when considering where you stand right now. . In effect. But. This is an important piece of information because of how vital it is to your health. Those that have a large midsection are the most prone to heart problems. there's much more for you to consider.

Set your goals. and to work on first. This will be your indication of your weight loss and health improvement. 3. to improve on. Do it the same time and same way every time you weigh yourself. suck in your gut and measure at your belly button all the way around using a tape measure. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Do this at home on a well programmed scale. not at your doctor's office. Measure your waist.1. It's going to come down and that will be quite rewarding! 4. Determine what's important for you to maintain. Get your weight. your heart rate as well as any other important factors he may be interested in you improving. Pull up your shirt. . Stand up straight. Calculate your BMI. Meet with your doctor to talk about your overall health. Write them down and post them in several locations in your home. Ask him for measurements of your blood pressure. 2. 5. Determine that you are healthy enough physically to begin improving through diet and exercise. You need this to see just how unhealthy you are currently.

Although many people start looking into fitness because they want to lose weight. that's great! You are one step closer to being healthy. There's much to learn and improve on for most of us. With fitness everyday is a new beginning so you can always review your progress and set new goals.Now that you have this done. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . We will get into all of this indepth later in the book but for now the emphaisis is on the basics. For others. that will mean improving other qualities of your life. What You Will Learn So. Therefore. strength etc. Throughout this book. that's not to say that you don't have health problems beyond that level. I'll point you in the direction of improving your overall health. or giving up some addiction or bad habits. high cholesterol as well as other concerns even though they aren't technically overweight. fitness is not just about weight loss. For me the impression made in the initial months was very strong because I made much progress in this time. Many people are still at risk for high blood pressure. For others it will be less dramatic. I got into it because I was a drug addict. inflamation syndrome. By understanding where you stand on these factors above. you can begin to improve your health. I was very ill and thin. People with some experience under the belt will need to examine their flexibility. For many that will mean losing weight. But. you need to take into consideration the fact that overall health is in fact important to improve. If you don't think that you need to lose weight. Cardio Vascular fitness level. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living.

especially of course if you are too fat. With your mind fitness. I normally need 9 if I'm training and eating heavily. Most of us need 7-9 hrs sleep everyday. we will start there. . but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. and even fun. Emotional stability is critical to overall health. Those with eating disorders can also benefit from physical conditioning.Each of these aspects is very important. isn't enough if you aren't eating the right foods even if you are losing weight. ways. When i was in the army they were very keen on sleep deprivation. for example. But giving up serious vices is not easy and you are well advised to get professional medical advice. we'll teach you how to improve your life through easy. That means insuring that your overall life is healthy in regards to the life that you lead. 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. smoking or drug use. I know your situation. we mean making sure you are emotionally and mentally fit. Its simply not true. Many of you will be fighting with some bad habits. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Throughout each of these aspects. Sure you can function on less or more. With lifestyle fitness. While your body must be maintained as much as possible for health. help you to understand where you are and then help you to get to the goals that you have. we'll tackle what the healthy standard is. General Health: First things first. each aspect is just as important as the next. GET ENOUGH SLEEP !!! Sleep . Namely alcohol. I say hogwash and current medical research says the same.some say they only need 4-6 hrs. though. Remember. Since your body is likely to be your largest factor impacting your life. the goal is to improve your stress level. it doesn't do much good if you don't eat the right foods. Losing weight. but 7-9 hrs is optimal. They used to tell us alot of bull that 6 hrs is sufficient. The longest i went without sleep in the army was 5 days and 4 nights . Because each plays a role in your overall health.

Stress and recuperation are also critically important and are covered in another section of their own.So. Each part of your body functions well because of the support that other parts play. the time has come to improve the way that machine is working. Not only will you feel great but you will have medical proof. delivering fuel to it so that it can perform its duty. actually. . Your body is a well designed machine. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. This means physically. Your heart pumps oxygen rich blood to each cell in your body. I recommend you go to a good doctor and just get a general check up. Change your diet . even those things that you don't think about doing like your heart beating and your lungs breathing. In fact if you are looking at changing your body composition I dare you to do before and after shots.if its unhealthy. Your lungs supply your heart with the necessary oxygen. give up the vices like drink and smoking. I cover diet in another section because its very important. get 7-9 hrs sleep every night. Your brain keeps everything working. This is so you can see the improvements in coming weeks and months.

you should address these specific concerns. you can improve your overall health and then improve upon your situation by knowing how to. What some people don't realize is why their body has developed as it has. It would store food in fat so that when there wasn't enough food available. If you are overweight. it's important for you to know where you stand health wise. the body had to do what it needed to so that you could stay alive. these fat reserves could be used. Your job is to give your body what it needs to continue to perform correctly. your neck. What's Healthy? As we mentioned early. If you don't work hard. If you have problems with your legs. You may not physically be able to exercise . The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. Keep a log of this information so that you can see your progression. Where Are You at? As we've mentioned. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. to know what level of fitness your body is in. Yet. this could be a potential problem that needs to be considered. You shouldn't skip this step. you need to take into consideration the vast number of measurements that we've already taken. chances are good that your heart has been affected by it. not to sit idle. Your body is used to providing your muscles with the fuel that they need to work hard. While your diet is something for the a later section. too. You should understand how well your body is working. You should weekly weigh yourself. your body can't maintain a healthy muscle mass. Your muscles are necessary for functioning but they have been built to be used. You cant do that without the information in your head and I cant teach you everything in just one book. That way. too. your arms or anything else. Your weight. we need to address your body's ability to do what it needs to through being physically capable. Talking to your doctor is a great place to start when it comes to determining your overall health. your blood pressure and your body mass index are good indications of your overall health.Go to the library and read as much as you can on health and physiology. That means taking the measurements that we've listed. it goes further than this. the same day at the same time each week. Well back in the time of the cave man.

Our overall plan to improving your body's fitness level is through exercise. it's not the permanent solution. but remember your body is built to be used. Again. Its not easy thing to do at first. Understanding where you are is difficult for many at first. If you aren't having any physical limitations. chances are good that you aren't getting enough exercise and fitness into your life anyway. that's a great sign. its going to improve. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. personal trainers are making a tidy living helping people stay fit. even if you aren't overweight. look at your body in other manners to determine what you can improve on. He became so successful. But. not to sit in a chair at a desk all day. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. he created several businesses around his fame and was among the first people to market body building products bearing his name. the man known as the "father of bodybuilding". 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. the sport of body building has been around for quite some time. Even an overall fit person can often improve their body's fitness through improving their body's makeup. pains or weight problems. It's a hard realization. he was credited with the invention of the first exercise equipment marketed to the masses. In actuality. Using your muscles and strengthening them are vital to improving health and fitness. How Can You Improve ? Improving your body means improving your body's ability to move and function. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Now. and body building supplements are at an all-time level of performance.to a certain level. Gyms are big business. In the late 19th century. but it will get easier. As he became more popular. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Exercise is something that some people hate and others love. coupled with the other fitness elements later throughout this book. This competition was the basis for many . one step at a time.

stronger. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. In 1970. body building has just grown in popularity becoming almost an obsession for many people. This book will guide you through some of the basics to get you started. nothing will compare to actually getting to the gym and lifting those weights. men around the world were inspired to become bigger in their physique. and body building equipment evolved into an effective means for working muscles in ways never thought of before. and more aggressive in their behavior. Training techniques were improved. nutrition was focused on more than ever. Women have started to take an interest in honing their bodies. you heard of him right ? Through the years. 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. Olympia competition that remains the most popular body building contest to date. and the sport has evolved into a real competitive arena. When World War II broke out.others to follow including the Mr. Of course. there can be a lot to learn. but you'll need some information first. .

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. then there is anerobic which is great for muscle and bone growth and strength.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Especially with the training and recuperation. After a while you will develop a natural sense for this. supplimentation and recuperation should all fit in with your optimal body routine. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Components of Fitness Physical fitness is the ability to function effectively in physical work. The components of physical fitness are as follows: Cardio respiratory endurance . The nervous sytem is quite remarkable. Aerobics can improve muscle function and growth. Deeply tied in with all of this are your biocemistry and your nervous system. But you can raise one leg out to the side at 90 degree's i bet (everybody can). hormones and waste products in the blood such as lactic acid. Diet also has a significant influence over biochemistry. 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.can you do the splits ? Probably not. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. training. There is aerobic training which is best for cardio respiratory improvement and fat loss. . Your workout routines. But its a nerve reflex that prevents you. The nervous system prevents this from happening (thank heavens). and other activities and still have enough energy left over to handle any emergencies which may arise. The three things of most interest to us in biochemistry are nutrients. Your body works with a natural cyclic rythym. If done in the right way the two are complimentary. By balancing your training and recuperation you can optimize your biochemistry. Well guess what. consider this . If you can do it with one.Exercise Physiology Lets cover some basics about physical training. Nothing else. diet. By training. Anerobics can aid the cardio system and reduce fat.

reduces performance. elbow. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Excessive body fat detracts from the other fitness components. progressive training. eye-hand coordination. Muscular endurance . To achieve a training effect. knee) or any group of joints through an entire.the greatest amount of force a muscle or muscle group can exert in a single effort.the ability to move the joints (for example. "FITT" Regularity. Body composition . sleeping. Flexibility .and following a good diet. and Type. Time. Intensity. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. and eye-foot coordination are classified as components of "motor" fitness. Factors such as speed. Infrequent exercise can do more harm than good. muscle power. agility. normal range of motion. Progression. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. One should strive to exercise each of the first four fitness components at least three times a week. . from the Olympic-caliber athlete to the weekend jogger.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. detracts from appearance. The principles of exercise apply to everyone at all levels of physical training. Appropriate training can improve these factors within the limits of each athletes potential. and negatively affects one's health.the amount of body fat an athlete has in comparison to his total body mass. Regularity is also important in resting. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.Muscular strength . a person must exercise often.

Three physical activity periods a week. to obtain maximum gains in muscular strength. You will find that you can experiment and find the optimal routine for your metabolism. it does not improve a 2-mile-run time as much as a running program does. strength. muscle endurance. with only one session each of cardiorespiratory. Ideally. and flexibility training will not improve any of these three components. for example. goals and motivation. and Type. These factors are Frequency. time. For optimal results.Intensity.Balance. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. athlets become better runners if their training emphasizes running. Although swimming is great exercise. Thus. athletes should have at least three strength-training sessions per week. The acronym FITT makes it easier to remember them. For example. . Recovery. Personally I have a cardio workout at the warmup stage. FITT Factors Certain factors must be part of any fitness training program for it to be successful. and flexibility should be performed each week to improve fitness levels. at least three exercise sessions for cardio fitness. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Overload. Another way to allow recovery is to alternate the muscle groups exercised every other day. a program should include activities that address all the fitness components. To be effective. especially when training for strength and/or muscle endurance. Providing a variety of activities reduces boredom and increasesmotivation and progress. then I do my weight training and perform stretches between my weight exercises. Training must be geared toward specific goals. 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. Time. muscle strength. Variety. however.since overemphasizing any one of them may hurt the others.you must strive to conduct 5 days of physical training per week. Specificity.

INTENSITY Intensity is related to how hard one exercises. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. Monday. and Tuesday and Thursday are devoted to muscle endurance and strength. and cardio fitness is trained on Tuesday and Thursday. For example. 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. In the first week. However. Unfortunately.and Friday are devoted to cardio fitness. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. However. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. Stretching exercises are done in every training session to enhance flexibility. a five-day-per-week program is much better than three per week. Wednesday. and those that exceed 90 percent HRR can be dangerous. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. Wednesday. when coupled with good nutrition. Depending on the time available for each session and the way training sessions are conducted. . 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. The following training program serves as an example. will help keep you super fit. The more energy expended per unit of time. it is the factor many units ignore. 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). By training continuously in this manner. if you have a hard run on Monday. all components of fitness can be developed using a three-day-per-week schedule. and Friday. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. Such programs. During the second week. and Friday.With some planning. you may also choose to run on Tuesday and Thursday. Wednesday. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery.

a 20. graphic$$$$$$ Percent MHR Method With this method. at 60 percent HRR. If a athlete knows his general level of cardio vascular fitness.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). if he is in relatively good shape. and relative conditioning level. Thus. One's ability to monitor the heart rate is the key to success in cr training. if he is in excellent physical condition. With this information. and. A athlete determines his estimated maximum heart rate by subtracting his age from 220. resting heart rate. one can be sure that the intensity is enough to improve his cardio fitness level. To compensate for this. if he is in excellent shape. if he is in reasonably good shape. the group run will be too intense for some and not intense enough for others. . at 90 percent MHR. he could start at 85 percent of his HRR. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. and. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. one must compensate for its built-in weakness. By determining one's maximum heart rate. an appropriate THR or intensity can be prescribed. For example. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. graphic$$$$$$ When using the MHR method. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. a person who is in poor shape should exercise at 70 percent of his MHR.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). he can determine which percentage of HRR is a good starting point for him. at 80 percent MHR. at 70 percent HRR.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. the THR is figured using the estimated maximal heart rate. As a result. 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. A person using this method may exercise at an intensity which is not high enough to cause a training effect. if he is in poor shape. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR.

muscles.7. At this time. . (See Figure 2-1 C. and lungs an adequate training stimulus.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. the product obtained by multiplying 0. the athlete should monitor his heart rate. If his pulse rate is below the THR.7 results.second period. the athlete should get a count of 27 beats (161/6= 26.7 BPM is rounded off to give a THR of 161 BPM. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. an adequate level of fitness. as in the example.70 and 131 is 91. He should count his pulse for 10 seconds.) Yet another way is to place the hand over the heart and count the number ofheart beats. Exercising at any lower percentage of HRR does not give the heart. These arteries are located to the left and right of the Adam's apple. To determine the RHR. a THR of 160. he must exercise harder to increase his pulse to the THR. In summary. The result is then added to the resting heart rate (RHR) to get the THR. or to see if one is within the THR during and right after exercise. When the calculations produce a fraction of a heart beat. and the heart rate will have leveled off. When 91.7 is added to the RHR of 69.70) before it is multiplied by the HRR. In this case. This will let him determine if his training intensity is high enough to improve his cr fitness level. 160. the value is rounded off to the nearest whole number. Thus. the body will usually have reached a "Steady State" after five minutes of exercise.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.) During aerobic exercise.83 or 27) if he is exercising at the right intensity. or maintain. use the THR of 161 BPM figured above. During the 10. particularly if they cannot find more than 20 minutes for cr exercise. place the tip of the third finger lightly over one of the carotid arteries in the neck. Before anyone begins aerobic training. (See Figure 2-1A. As shown. then multiply this by six to get his heart rate for one minute. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. he should know his THR (the heart rate at which he needs to exercise to get a training effect). and immediately after exercising. the percentage (70 percent in this example) is converted to the decimal form (0. For example. (See Figure 2-lB.

talk to your doctor. He should check his exercise and post exercise pulse rate at least once each workout. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. Another way to gauge exercise intensity is "perceived exertion. If not. He should count as accurately as possible. then start with a basic program. In this type of training. Using this figure. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. 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. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. Here are some tips for you to get in aerobic training. the athlete must train for at least 20 to 30 minutes at his THR. the less intense the activity. multiplied by six. your body will work to improve its function by improving how much work your heart can do. The more intense the activity. A athlete who maintains his THR throughout a 20. . If he takes only one pulse check. the longer the required duration. refers to how long one exercises. during aerobic 70 percent HRR. Walking is a great place to start. since one missed beat during the 10-second count. he should do it five minutes into the workout. a 40-year-old athlete with a low fitness level should." This method relies on how difficult the exercise seems to be.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. It is inversely related to intensity.If his pulse is abovethe THR. gives an error of six BPM. To find out if you have any limitations. TIME Time. the shorter the time needed to produce or maintain a training effect. • Start with basic aerobics and work up as your tolerance increases. For example. To improve cr fitness. an athlete can easily find his own THR just by knowing his age and general fitness level. or duration.

-Basketball (full court). They must also be of sufficient duration and intensity (60 to 90 percent HRR). Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. running. -Tennis (singles). . bike riding. . You should try to increase this to 30 minutes three times per week.Bicycling (stationary).Skiing (cross-country).Rope skipping.Running. .Jogging. though. elliptical machines. . .) -Racquetball (singles). -Handball (singles). .Swimming. SECONDARY (Done with partners or opponents of equal or greater ability. and other physical activities are perfect for aerobics. as soon as your body allows for it.Exercising to music.Road marching. Swimming. . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Bicycling (road/street).Rowing. . • Move on to more aerobic style exercises. playing your favorite sport.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Walking (vigorous). . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . . . Your goal is to start with 10 minutes of continuous aerobics three times a week.Stair climbing. .

to do this safely. and legs. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. help prevent injuries. the faster the arm action. INTERVAL TRAINING Interval training also works the cardiorespiratory system.) The toes point straight ahead. 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 secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. Every activity has its drawbacks and you must weigh the advantages and disadvantages.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. athletes need information on ways to prevent running injuries. and. (cross-body arm movements waste energy. I prefer the rowing machine as It can avoid injuries associated with running. but can also be a major cause of injuries. The arms swing naturally from front to rear in straight lines. Some athletes may need instruction to improve their running ability. Proper warm-up and cool-down. knees. The most common injuries result from running and occur to the feet. he should do two things: 1) gradually buildup to running that frequently. ankles. The elbows are bent so the forearms are relaxed and held loosely at waist level. and the feet strike on the heel and push off at the big toe. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. Besides learning running techniques. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . The faster the run. However. A well-conditioned athlete can run five to six times a week. 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.

twice the length of the work-interval periods. If a athlete's actual 1-mile-race time is not known. (8:00 minutes/4 = 2:00 minutes per 440 yards.relatively short time and increase his running speed. each 440-yard lap should be run in 1 munute.) Step 3. In interval training. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. This type of intermittent training can also be used with activities such as cycling. These recovery periods. swimming. 2.mile run time. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. (2:00 minutes .1 to 4 seconds = 1:59 to 1:56. bicycling. the pace for an interval training workout is calculated as follows: Step 1. 56 seconds to 1 minute. it can be estimated from his last APFT by taking one half of his 2-milerun time. Step 2. He does this repeatedly with periods of recovery placed between periods of fast running. 59 seconds during interval training based on the athlete's 16:00. 56 seconds (1:56) for each 440-yard run. Using a 2-mile-run time of 1600 minutes as an example. the energy systems used are allowed to recover. rowing. Recovery periods. In this way. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. 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. hiking. Determine (or estimate) the actual 1-mile-race pace. and his estimated pace for 1 mile is one half of this or 8:00 minutes. 52 seconds long (1:56 + 1:56 = 3:52). Using the work-interval time for each 440-yard lap from Step 3. Using the time from Step 1. The athlete's 2-mile-run time is 16:00 minutes.) Thus. . a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. therefore. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. will be 3 minutes. 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.

During the recovery interval.rest ratio is 1:2. interval training should be introduced into his training program gradually and progressively. It shows common 1 -mile times and the corresponding 440-yard times. As with any other new training method. monitoring THR and using it as a training guide is not necessary. He may also do recovery workouts of easy jogging on off days. If he responds well. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. Because of the intense nature of interval training. As a result. Thus. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. his recovery is quicker. Each 440-yard jog should take twice as much time as the work interval (that is. Follow each 440-yard run done in 1 minute. 56 secons by an easy jog of 440 yards for recovery. athletes should start intervaI workouts with a warmup and end them with a cool-down. the workto. 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. Because the heart rate is not the major concern during interval training. After a athlete has reached a good cardio vascular fitness level using the THR method.This can be done on a 440-yard track(about 400 meters) as follows: 1. 3:52). he should be ready for interval training. another type of cardio vascular training sometimes called speed play. refer to Table 2-1. he should do it once a week. the heart rate usually falls to around 120 to 140 beats per minute. he may do it twice a week at the most. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. with at least one recovery day in between. the athlete varies the intensity (speed) of the running during the . there are two seconds of recovery. As the athlete becomes more conditioned. As with any workout. At first. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. For each second of work. FARTLEK TRAINING In Fartlek training. 2.

over hills. Cross-country runs have several advantages: they provide variety in physical fitness training. bicycling. As with all exercise. It consists of running a certain distance on a course laid out across fields. or on any other irregular terrain. Their drawback is that they require special equipment and facilities that are not always available. Those who add non-running activities to their training may not improve running ability as a consequence. The unit is divided into ability groups using 2-mile-run times. he starts with very slow jogging. When ready. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. However. Alternate Forms of Aerobic Exercise Some athletes cannot run. through woods. In such cases. The object is to cover the distance in the shortest time. The speed and distance can be increased gradually as the athletes' conditioning improves. In Fartlek training. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. At this time he recovers by jogging at an easy pace. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. neither the running nor recovery interval is timed.workout. Swimming. For these reasons. the athlete varies the intensity (speed) of the running throughout the workout. the distance should be one mile or less. At first. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. Each group starts its run at the same time. athletes should start slowly and progress gradually. It can be used as both a physical conditioning activity and a competitive event. It should then be gradually increased to four miles. and the running is not done on a track. . Instead of running at a constant speed. depending on the terrain and fitness level. they may use other activities as supplements or alternatives. many runners prefer Fartlek training to interval training. and they can accommodate large numbers of athletes. he runs hard for a few minutes until he feels the need to slow down.

This is because. Body position that enhances the blood's return to the heart. Non-swimmers can run in waist-to chest-deep water. 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. tread water. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. They can also do calisthenics in the water. one's THR should be lower than while doing the other forms of aerobic exercise. For injured athletes. rope jumping. The swimmer should start slowly with a restful stroke. Thus. 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. Together these activities combine walking and running with moderate resistance work for the upper body. walking.g. adjust the intensity. By modifying their THRs in this manner while swimming. in swimming. which minimizes lower body stress in overweight athletes. a athlete should set his THR about 10 bpm lower than while running. in order to effectively train the cardio vascular system during swimming. CYCLING .SWIMMING Swimming is a good alternative to running. running. Partial support of body weight by the water. Compared with all the other modes of aerobic exercise presented in this manual (e. For example.. and do pool-side kicking for an excellent aerobic workout. the heart does not beat as fast as when doing the other types of exercise at the same work rate. cycling. if needed. he should stop to check his pulse.) in swimming alone. After five minutes. It is used to supplement running and develop upper body endurance and limited strength. etc. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. cross-country skiing.

it will not produce any significant cardio vascular conditioning. unless walking is done for a long time at the correct intensity. Athletes can alter the cycling intensity by changing gears. adding hill Cycling should be work. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. he should walk 45 to 60 minutes at a faster pace. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. It is enjoyable. However. WALKING Walking is another way to develop cardiorespiratory fitness. He can increase the intensity by adding hills or stairs. the athlete can vary the speed and resistance and use periods of active For swimming. For interval training. athletes can bicycle outdoors or on a stationary cycling machine indoors. After about three months. requires no equipment. and causes few injuries. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. Dis. and increasing velocity.Cycling is an excellent exercise for developing cardio fitness. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). As the walker's fitness increases. The heart rate should be monitored to determine the intensity. a athlete recovery at low speed and/or low should set his THR at resistance. A simple way to increase walking speed is to carry the arms the same way as in running. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. .

Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. endurance. golf courses. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. A beginner should select a jump rope that. the pace. The work load is determined by the difficulty of terrain. However. and the intensity may be varied as in running. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. and poles often obtainable from the outdoor recreation services. and racquetball) involve bursts of intense activity for short periods. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. reaches to the armpits. squash. and the time spent jumping should be increased as the fitness level improves. Rope jumping.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. and in parks and forests. The action is similar to that used in brisk walking. Equipment is reasonably priced. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. when doubled and stood on. Cross-country skiing is easy to learn. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. with skis. these . It requires little equipment. developing ever measured have been found in muscular and cr cross-country skiers.on country roads. may be done almost anywhere. and is not affected by weather. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. Although some regions lack snow. They should attain and maintain their THR to ensure a training effect. however. open fields. Some runners use it as a substitute for running during bad weather. and the frequency and duration of rest periods. is easily learned. Some of movement of the arms the highest levels of aerobic fitness and legs. one form or another of crosscountry skiing can be done almost anywhere . boots.

they are closely related. One can move to various tempos while jogging or doing jumping jacks. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. It is a motivating. If strengthening exercises are included.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. and it can be totally individualized to every fitness level by varying the frequency. but the reverse is not necessarily true. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. and duration. Because running increases endurance. Warm-up and cooldown stretches should be included in the aerobic workout. intensity. In addition to cardiorespiratory fitness. jumps. the workout addresses every component of fitness. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. bodybuilding athletes need a high level of muscular endurance and strength. they may be an adequate substitute for lowlevel aerobic training. . hops. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. If played vigorously each day. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. There is no prerequisite skill. challenging activity that combines exercise and rhythmic movements. Workouts can be done in a small space by diverse groups of varying fitness levels. Although muscular endurance and strength are separate fitness components. or many other calisthenics. Progressively working against resistance will produce gains in both of these components. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. it helps improve performance in racket sports.

Common examples are push-ups. You don't have to have bulging muscles. affect it by varying the resistance throughout the range of motion. you do want to develop lean muscles that are strong and therefore healthy. Muscular Contractions Isometric. Muscles that are strong are less likely to become injured. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. allowing you to lose weight faster. This requires the use of isokinetic machines. you will be able to move flabby muscles and fat into lean muscles. Force is produced with no change in the angle of the joint. There are other resistance-training machines which. as when pushing against a wall. Strength training is essential because it allows you to improve the way that your body works. isotonic. To achieve a constant speed of movement. too. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. for example. But. with less likelihood of being strained or hurt through your daily exercises. . With strength training.Strength Training Along with aerobic training. They are described here. and the lifting of weights. at 180 degrees per second.If you need to lose some weight. Muscle burns through fat faster. Isokinetic contraction causes the angle at the joint to change at a constant rate. Isometric contraction produces contraction but no movement. They are able to be used easier. you also need to consider adding strength training to your workout. sit-ups. you don't have to be a body builder here. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. movements or even in accidents. while not precisely controlling the speed of movement. Now. strength training is a very essential aspect of making sure that happens.

The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. This is an eccentric (negative) contraction. When a muscle is overloaded. Isotonic and isokinetic contractions have two specific phases .Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. it is important to know the following strength-training terms: Full range of motion. To understand the principle of overload. During the lowering phase of the curl the biceps are lengthening. For example. in return.the concentric or "positive" phase and the eccentric or "negative" phase. To obtain optimal gains. Each type of contraction has advantages and disadvantages. may produce greater strength gains. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. however. This is a concentric (positive) contraction. or isokinetic contractions. isotonic. makes the muscle and connective tissue more susceptible to damage. In the concentric phase (shortening) the muscle contracts. The nature of the eccentric contraction. the overload must be applied thoughout the full range of motion. Exercise a joint and its associated muscles through its complete . This greater overload. As a result. the biceps are shortening. and each will result in strength gains if done properly. it adapts by becoming stronger. whether by isometric. 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. the muscle may be able to handle more of an overload eccentrically. while in the eccentric phase (elongation) the muscle returns to its normal length. Actually. so there is more muscle soreness following eccentric work.

it adapts by becoming stronger. When a muscle is overloaded by isometric. Set This is a series of repetitions done without rest. This is crucial to strength development. .range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. or isokinetic contractions. Muscle Failure This is the inability of a person to do another correct repetition in a set. 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. isotonic. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. Similarly. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. one repetition has been completed.

Although the greatest improvements seem to come from resistances of about 6-RM.Principles of Muscular Training To have a good exercise program. he momentarily cannot correctly do another repetition. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength.70 = 140 pounds] to get 70 percent of the 1 -RM. This weight is the 8-12 RM for that exercise. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. recovery. after doing from 8 to 12 repetitions. For example. These principles are overload. This weight is the 3-7 RM for that exercise. the muscle must be overloaded. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. the resistance is too great and should be reduced. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. The exerciser finds and uses that weight which lets him do the correct number of repetitions. (For example. an effective range is a 3-7 RM. the seven principles of exercise must be applied to all muscular endurance and strength training. For a muscle to increase in strength. The weight should be heavy enough so that. to develop both muscle endurance and strength. OVERLOAD The overload principle is the basis for all exercise training programs. specificity. balance. the weight selected should be heavier and the RM will also be different. If one cannot do at least three repetitions of an exercise. progression.) A better and easier method is the repetition maximum (RM) method. multiply 200 pounds by 70 percent [200 X 0. to achieve enough overload. The weight should also not be too heavy. In other words. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. and variety. if a athlete's 1 -RM is 200 pounds. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. regularity. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. . For example. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. However.

the greater will be the improvement in muscle endurance and the smaller the gains in strength. PROGRESSION When an overload is applied to a muscle. most athletes will benefit most from a resistance training program with an 8-12 RM. An overload may be achieved by any of the following methods: . If the workload is not progressively increased to keep pace with newly won strength. .Increasing the number of repetitions per set. When a athlete can correctly do the upper limit of repetitions for . it adapts by becoming stronger and/or by improving its endurance. This is his 12+ repetition maximum (12+ RM).) . . To optimize a athlete's performance. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.Using any combination of the above.Reducing the rest time between sets.Increasing the resistance. With continued training. Whichever RM range is selected. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.Athletes who are just beginning a resistance-training program should not start with heavy weights. there will be no further gains. . when an athlete trains with a 25-RM weight.Increasing the number of sets. the greater the number of repetitions per set. . (Good form is more important than the speed of movement. For example.Increasing the speed of movement in the concentric phase. the athlete must always strive to overload his muscles. 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. his RM should be determined from an analysis of the critical tasks of his sport. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. but the gain in strength will not be as great. To develop muscular endurance. However.

For most athletes. he ensures maximum carryover value to his chosen sports. REGULARITY Exercise must be done regularly to produce a training effect.12 RM). A athlete can work out three times a week. at the same time. Sporadic exercise may do more harm than good. if his plan is to do 12 repetitions in the bench press. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. strength training for the identified muscle(s) will be beneficial. The principle of regularity also applies to the exercises for individual muscle groups. the athlete must do resistance movements that are as similar as possible to those of doing the task. if his goal is to do three sets of eight repetitions of an exercise. in a given task. Exercise must be done regularly to produce a training effect. then increases the resistance by no more than 10 percent. For example.the set without reaching muscle failure. it is usually time to increase the resistance. He should continue with that weight until he can do 12 repetitions correctly. If the athlete's performance of a task is not adequate or if he wishes to improve. In a multi-set routine. but three workouts per week are best for optimal gains. To improve his muscular endurance and strength. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. but when different muscle groups are exercised at each workout. These groups can be identified by doing a simple assessment. RECOVERY . In this way. 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. The athlete slowly does work-related movements he wants to improve and. He then should increase the weight by about 5 percent but no more than 10 percent. this upper limit should be 12 repetitions. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. the principle of regularity is violated and gains in strength are minimal. He continues to work with that weight until he can complete all eight repetitions in each set.

so that the same muscle or muscle group is not exercised on consecutive days. The recovery time between different exercises and sets depends. you begin training different sections of your body in each workout. on the intensity of the workout. Sample workout routines are provided for someone at this level of training. when doing bench press. in part. but they should allow at least one days recovery and between workout days. For beginners. the legs. the primary muscle groups should always be trained first in the workout. you're also training secondary muscle groups at the same time. You can move on to a four day routine.There should be at least a 48-hour recovery period between workouts for the same muscle group. Normally. I recommend that you remain at this level for at least three months. you may train your legs. The chest. Recovery is also important within a workout. This is because when you train the primary muscle groups you also train the secondary ones. When exercising in this fasion. and it is possible to have more than one day off or to put the rest days in between which ever days suit. So for example. MUSCLE GROUPS There are three main muscle groups. and Friday and the upper body muscles on Tuesday. Beyond this basic level of training. the arms. the recovery time between sets should be 30 to 180 seconds. at this level. 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. It's important to note that when training the primary muscle groups. Someone at beginners level should work out all three main muscle groups. Thursday. then you simply repeat the sequence once again. and it's okay to work out all three muscle groups in each workout. Consecutive days of hard resistance training for the same muscle group can be detrimental. Wednesday. For example. the legs can be trained with weights on Monday. and Saturday. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. There are also secondary muscle groups. The muscles must be allowed sufficient recovery time to adapt. There should be at least a 48-hour recovery period between workouts for the same muscle groups. the upper back and the thighs. Following this you would have a day off.the neck and the midsection. For example. Strength training can be done every day only if the exercised muscle groups are rotated. you will be training your shoulders and arms to some extent as well as the chest. .

they may not benefit very much from the workout. If you do use too much weight. in turn. Split routines can also be used to integrate cardio training with weight training. For example. followed by the muscles of the upper back and chest. follow an overhead press with a lat pull-down exercise. Personally. you can train your upper body. If curls are done first. This technique helps ensure good strength balance between opposing muscle groups which may. It's always important to judge by the feeling in your muscles and your general energy level. movement. then the smaller muscIes. For example. I have seen this happen many many time's. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. do not hesitate to take a rest and spend some time recuperating. But training at this level is not recommended for basic or intermediate level athletes. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. while activating the opposing muscle results in the opposite. When planning a training session. reduce the risk of injury. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. or pushing. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. Activating one muscle results in a pulling motion. Sequence the program to exercise the larger muscle groups first. There's little point in exercising at all if you only intend to do it for three months. For this reason. When you are ready for a day off. As a result. The latissimus dorsi muscles will not be overloaded and. . It is important to do exercises that work all the major muscle groups in both the upper and lower body. as a result. Examples of these workouts are given later. If you go for a run on one day.Beyond the four-day routine are five and six day routines. BALANCE When developing a strength training program. for example then the following day. Most muscles are organized into opposing pairs.

As long as all muscle groups are exercised at the proper intensity. and neck. when in the field). VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. changing the exercises. Using different equipment. safety. Each athlete must understand how to do each lift correctly before he starts his strength training program.training program can be very boring. The weight lifter should always do weight training with a partner. for variety or due to necessity (for example. and altering the volume and intensity are good ways to add variety. and they may also produce better results. both should know how to use the equipment and the proper spotting technique for each exercise. who can observe his performance as he exercises. As a general rule. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . The athlete should periodically substitute different exercises for a given muscle group(s). as this can cause dizziness and even loss of consciousness. namely. Breathing should be constant during exercise. There are also other factors to consider. abdominal. improvement will occur. low back. 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. and phases of conditioning. However. or spotter. A natural tendency in strength training is to see how much weight one can lift. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. he can switch to partner-resisted exercises or another form of resistance training. exercise selection. he can do squats with a barbell instead of leg presses on a weight machine. Also. To ensure safety and the best results. Correct breathing is another safety factor in strength training. The athlete should never hold his breath. A poorly designed strength.then the arms. Lifting too much weight forces a compromise in form and may lead to injury. For example.

Also. however. and so forth. EXERCISE SELECTION When beginning a resistance-training program. only works the arm flexor muscles. They should include those for the muscles of the leg. low back. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. For example. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. 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. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. an exercise like concentration curls for the biceps muscles of the upper arm. but are good for developing strength. For example. This will help him train a greater number of muscles in a given time. These exercises will be detailed in a following section. The exercise should provide movement at more than one joint. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups.the floor. increasing strength is only secondary to someone that is serious about body building. and inhale during the negative (eccentric) phase as the weight returns toward the floor. and not for . although an effective exercise. only involves the elbow joint. For most people. the pull-down exercise produces motion at both the shoulder and elbow joints. On the other hand. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. This is because the exercises have been selected purely for for their strength properties. shoulders. The concentration curl. most of the exercises in the program should be "multi-joint" exercises. Usually eight wellchosen exercises will serve as a good starting point. Power lifting is probably safer than an Olympic lifting. especially beginners.

the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. Circuit training is done with lighter weights. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. During the second week. P. 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 do one set of 8 to 12 repetitions for each of the heavy resistance exercises. If he can do only seven repetitions of an exercise. . During this phase. and ligaments. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. because the beginner must concentrate at first on learning the proper form for each exercise. joints. Power lifting exercises will also be explained in detail in their own section. By the end of the second week (4 to 6 workouts). and with higher repetitions usually between 12 and 20 reps. When he can do more than 12 repetitions of any exercise. he should use progressively heavier weights. if he can do more than 12. H. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. and maintenance. the weight must be reduced. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles.any traditional reason. Several different circuit training routines will be given in this book. A training is one particular form of circuit training. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Also less rest is taken between sets during the workout. This is very important. conditioning. he should increase the weight until he can again do only 8 to 12 repetitions. the weight should be increased.

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. third. 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. the maintenance phase is used to maintain that level. . set of that exercise is done in an equal or lesser time period. and so on. however. recovery period. More frequent training. is required to reach and maintain peak fitness levels. It does not hold back the more capable performer by restricting the number of repetitions he may do. After an appropriate period of rest. Although training three times a week for muscle endurance and strength gives the best results. unlike exercises performed in cadence or for a specific number of repetitions. As time goes on and he progresses.This usually involves an increase in weight of about five percent. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. The emphasis in this phase is no longer on progression but on retention. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. he does not need to do more than one set per exercise. ideally. As with aerobic training. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. As long as he continues to progress and get stronger. a second. The exercise period. Three sets per exercise is the maximum most athletes will ever need to do. Instead. If he stops making progress with one set of 8 to 12 repetitions per exercise. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. throughout his life. one can maintain them by training the major muscle groups properly one or two times a week. This process continues indefinitely. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. Maintenance Phase Once the athlete reaches a high level of fitness. The use of timed sets. The maintenance phase should be continued throughout his career and.

This having been said. here is a very time-efficient way of conducting push-up/sit-up improvement. a training regimen which exercises all be developed and followed. by increasing the number of timed sets performed. This ensures continued gains and minimizes boredom. This is because the muscles worked by those two exercises will already be pre-exhausted. To add variety and increase the overall effectiveness of the activity. or by any combination of these. This is done by lengthening the time period of any or all timed sets. and so forth) can be done. by decreasing any rest period between timed sets. To meet this goal. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. as a general rule. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. abdominal curls. Following this sequence ensures that all major muscles are worked. Then. and vice versa. and to be assured that all emergencies can be met. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. abdominal twists. or give priority to. and so forth) and sit-ups (regular. At the same time. do timed sets to improve push-up and sit-up performance.Timed sets can be applied to improving athlete's sit-up and push-up performance. In this way. First. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. Thus. different types of push-ups (regular. perform a workout to strengthen all of the body's major muscles. wide-hand. close-hand. feet-elevated. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. Below. The following is an example of this type of the body's major muscle groups must approach: Figure 3-2 The above activity can be finished in about 3. As the athletes' levels of fitness improve. a muscle endurance or strength training workout should not be designed to work exclusively. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. several of these will be given. those muscle groups worked by the sit-up or pushup event. Thus. when a athlete performs a workout geared to develop muscle endurance and strength. the best procedure to follow when doing a resistance exercise is as follows.5 minutes. When . For this reason. the difficulty of the activity can be increased.

or vice versa. this program may overwork some muscle groups. he should immediately drop to his knees and continue doing modified push-ups on his knees. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. athletes can before doing the other. as in any endeavor. If this happens. and their primary action. It is a good program for beginners and for those whose time is limited. The beginning weight-training program will work most of the important. because of the nature of the situp. graphic 3-6@@@@@@ . for the beginner. balanced workout. For example. the times listed in the chart above may prove to be too long or too short for some athletes. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. several timed sets of push-ups can be done followed by several sets of situps. major muscle groups. and biceps curl. for the more advanced lifter. Finally. athletes must set goals for themselves.performing this type of workout. When using timed sets for push-up and sit-up improvement. This applies when doing each timed set. In the same way. With this approach. Thus. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. However. Major Muscle Groups In designing a workout it is important to know the major muscle groups. For example. During a timed set of push-ups. an athlete may reach temporary muscle failure at any time before the set is over. The exercises should be done in the order presented. This program also includes exercises to strengthen the neck muscles. and make adjustments accordingly.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. pay attention to how the athletes are responding. rest intervals must be placed between timed sets. It has some duplication with respect to the lat pulldown. To ensure a good. where they are located.

• Consider working with a physical trainer. Perform all exercises through their full range of motion. Accelerate the weight through the concentric phase of contraction. or with the correct equipment training alone is OK too. Remember to include ten minutes before and after your workouts for warm up and cool downs! Key Points to Emphasize: Train with a partner if possible. Always use strict form. Otherwise you can have a training partner to help with spotting. With strength training. you'll want to increase this number over time to at least 30 minutes per day three times per week. . and more effectively. lunge. This can cause serious injury. or arch the body. This helps to increase motivation. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Do not twist. Again. Exercise the large muscle groups first. then the smaller ones. and return the weight to the starting position in a controlled manner during the eccentric phase. and inhale during the eccentric (negative) phase. This small investment of time and money will allow you to improve your overall muscle mass faster. relaxed position (prestretched). • Change up the exercises that you do so that the process is easy and fun. lurch. Always breathe when lifting.Here are some tips for exercising through strength training. and end the concentric phase in a fully contracted position. 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. Exhale during the concentric (positive] phase of contraction. • Work with a low amount of weight first. You'll enjoy it and you'll see improvement in the tone of your body quickly. Begin from a fully extended. and safety. you should add in ten minutes per day three times per week at least. the intensity of the workout.

cool down. and single-leg squats are examples of exercises which use a person's body weight. The availability of facilities may vary. pushups. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. not just specific areas. All that is required is for the athlete. . Pull-ups. but the rest of the body must also be trained. it is unreasonable to expect that all folks can use them on a regular basis. dips. Although many towns have excellent strength-training facilities. However. The weight of the bags can be varied depending on the amount of fill. but not more than 96 hours. the result is largely the same. Sandbag exercises are very effective in strength-training circuits. Never increase the resistance used by more than 10 percent at a time. Train the whole body. three times a week. athletes should warm up. Whether the training uses expensive machines.Allow at least 48 hours of recovery between workouts. They can improve an untrained athlete's level of strength. situps. there are limits to the type of training that can be done. Sandbags may seem unusual but have some advantages. and follow the principles of exercise previously outlined. Progress slowly. For example. Alternate pulling and pushing exercises. safety is a critical factor. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. sandbags. Ensure that every training program is balanced. Concentrating on weak areas is all right. Exercise Programs When developing strength programs for people. follow triceps extensions with biceps curls. or partners. As with all training. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. the development of strength does not require expensive equipment. to progressively overload his muscles. to let the body recover and help prevent over training and injury.

They must communicate with each other to ensure that neither too much nor too little resistance is applied. Workouts are designed to focus on certain muscle categories. The speed of movement for PREs should always be slowand controlled. More than one exercise per muscle group may be used. Following are descriptions and illustrations of several PREs. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. increased caloric intake. Weight training develops both strength as well as the size of skeletal muscles. It is achieved through muscle conditioning. As a general rule. the negative part of each exercise should take at least as long to complete as the positive part. The longer the partners work together. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. and rest. the second half of each repetition as the exerciser returns to the starting position). This section will focus on weight training for body builders. the more effective they should become in providing the proper resistance for each exercise. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. 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. Weight training uses a variety of specialized equipment designed to target specific muscle . and foods are consumed with the intention to build the body's metabolism and increase mass.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. weight training. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. It uses the force of gravity to oppose the force generated by muscles through contraction. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions.

exercise types. pulleys. Weight training is one type of strength training using weights as the primary force to build muscle mass. endurance. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Some of your muscles might be naturally stronger than others. you should not just "jump right in". you risk muscle injury which could hinder your progress. If you are a beginner at weight training. Equipment used in weight training include barbells. EXERCISES . tempo. size. 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. we'll define some common exercises for clarification. First. dumbbells. The specific combination of reps. and weight moved to cause desired increases in strength. sets. I find I can concentrate better working out by myself. If you want to undertake it yourself. While they are not exactly the same. exercises. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Personally I have never used a personal trainer or even a training partner. and weight depends upon the desires of the body builder. Most gyms offer the services of a personal trainer that comes with the membership fee. Another form of weight training is resistance training. Different weights will give different types of resistance. The basic principles of weight training are pretty much the same as those of strength training.groups and movements. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Building up slowly allows muscles to develop appropriate strengths relative to each other. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. It involves a manipulation of the numbers of reps. they are both similar to each other. When your muscles are resisting a weight. or shape. If you don't use good form in weight training. the overall tone of that muscle will grow over time. Some people refer to weight training as strength training. These trainers can suggest specific workouts for you to begin with. sets. Strength training focuses on increasing muscular strength and size. You need to build up your strength and over-working your muscles can cause more harm than good.

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

shoulders military press. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Lie on an incline bench and position your head at the top. side dumbell raise. Employees at the gym can help you with proper use of the machines. Return to the starting position. dumbell press. front dumbell raise Standing Military Press For this exercise. This exercise can also be performed with dumbbells or seated on a weight bench. Now that you know what exercises to do. they will have many specialty machines that will work specific parts of your body. 2 dumbbells. .Hold a barbell with hands a little closer together than shoulder width. Keep your upper arms close to your head. This can also be done with straight bar. you will use a barbell. front barbell raise. Stand with your legs about shoulder width apart and lift the barbell to your chest. seated or standing or with 2 dumbbells and your palms facing in. military raise. let's look at a couple of sample workouts. Press the bar to arm's length over your head. Press bar overhead to arm's length. Lock your legs and hips and keep your elbows in slightly under the bar. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. The exercises listed above can be done either in a gym or in your home. If you are going to join a gym.

Keep your body and wrists straight.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin. . Let the bar hang straight down in front of you. keeping it close to your body.

Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise .

but not quite locked. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Don't lean forward while doing this either or you risk injury to your back. With a smooth. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. . palms facing backward. lower the weight while simultaneously lifting the weight in your right hand.Stand with a dumbbell in each hand. 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. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. so that both arms are in motion at the same time. Make sure you are lifting the dumbbells up rather than swinging them up. Then slowly lower them back down to your side again. controlled motion. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.

Concentrate on pulling your elbow back as far as it can go. Droop your shoulders down as far as possible. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. 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. The dumbbell should end up roughly parallel with your torso. Switch arms after one set. Your back should be flat and almost parallel with the floor. . Before starting. Raise your shoulders up as far as you can go then slowly return to the starting position.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Your left arm should be locked at the elbow so it will support the weight of your upper body. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Reach down and pick up a dumbbell with your right hand.

This can also be done holding a barbell. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. This can also be done with your knees slightly bent. Keep your back as straight as possible and your chin up. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Bend at your waist with your legs locked. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. . Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Return slowly to the upper position. Once you reach the bottom position. 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. not your neck. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Firmly grip the bar with your hands almost twice your shoulder width apart. Keep your head up and your back completely straight. 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. or adapted for use without the machine. press the weight up back to the starting position. Stiff Leg Barbell Place a barbell on your shoulders. until your upper body is parallel to the floor. 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.

bend your knee (of your front leg). Lift your chest up and look straight ahead. Complete a full set. Keep your back tight and your chest out throughout the entire exercise. lowering your hips so your rear knee just clears the floor. your hips should be sitting back. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. lower yourself until the knee of your front leg is bent 90 degrees. the more difficult the exercise. sit your hips back (like you are going to sit in a chair). Your shoulders should be directly over your front foot. Keeping your front foot flat on the floor. your knee should be directly over your toe. Position your right leg forward in a long stride. Now. Slowly bend your knees. If you have difficulty lowering yourself down this far. Lunges Place a barbell on your upper back. Return to the starting position. or alternate legs for each rep. leading with your head and chest. then slowly straighten your legs and raise your body back up to a standing position. Reach one foot back and place your toe on the box. Mid Section . your shoulders should be directly over front foot. Keep your opposite foot flat on the floor and point your toes forward. Your foot should be far enough in front of you so that when you bend your right knee. Pause briefly in this position. raise yourself by pushing your hips slightly forward and up toward the ceiling. then switch legs and repeat. and lean forward slightly at the waist. and straightening your leg. Keep your head and neck in line with your torso so that you are looking forward.the higher the box. Place a barbell behind your head at the base of your neck. and your chest should be directly over the middle of your thigh. At this point. Grasp the barbell with both hands with a wider than shoulder width grip. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Stand up straight. your thigh and lower leg form a right angle.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . At this point. 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.

Begin to roll your shoulders off the floor. controlled movement . Place your hands lightly on either side of your head keeping your elbows in. place them three to four inches apart and point your toes inward so they touch. Your shoulders should come up off the floor only about four inches. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. and your lower back should remain on the floor.don't cheat yourself by using momentum! Workout Routines Bulk Up . If you are resting your feet on a bench.Crunches Lie flat on your back with your feet flat on the ground. Continue to push down as hard as you can with your lower back. or resting on a bench with your knees bent at a 90 degree angle. Focus on slow.

This can be simple stretching as you get your body ready to work. but your mind will get prepared as well. repeated over and over on a weekly basis. 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. you can work out more frequently than more advanced body builders. Beginners. . Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. As a beginner. This plan is just a suggestion. You can adapt it as needed to suit your workout goals. begin with two sets of 10-12 reps each. don't worry. Again. This is what bodybuilding is all about – a continuous cycle of one-step-back. get sore but bounce back quicker since the muscular damage isn't as severe. You can progressively increase the amount of weight you lift as you get stronger. This can also be simple stretching exercises and deep breathing. The reason is simple: as you get more experienced. 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. Day 1 . A warm-up session prior to working out can not only help get your body ready for exercise. you learn to push your muscles harder and inflict more damage that takes longer to recover from. it's important to start out slow and not push yourself beyond your limits. You should also have an appropriate cool down period after you are done working out. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. With any workout. on the other hand. It's a good thing for a bodybuilder to incur limited muscle damage. you need to start out with some warm up exercises.Upper Body For the following exercises. If the word "damage" makes you flinch.

Rest Day 4 .12 reps each • Chin ups (get assistance if necessary) . 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 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.Upper Body Increase your sets to 3 doing 10 .Lower Body and Abs Again.

Rest If a four day workout plan is too much for you.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . Here is a sample three day workout. but if you need to start out slowly. Day 1 . it can still be effective. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend .Back. Keep in mind that you won't get results as quickly with a fewer day workout. and Abs Do three sets of 12-15 reps each.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. consider starting out with a two or three day plan. Chest. .

• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .Legs and Shoulders Do three sets of 12-15 reps each. Triceps. 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. you should eat some protein and carbohydrates. When you consume protein and carbohydrates prior to a workout. but you can choose whatever foods you want to get what you need. 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.Biceps. During training. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. Many people opt for a protein shake and a bowl of rice. By doing this. there is increased blood flow to the muscles. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .

add a little weight and do the exercise again. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Usually that's around a minute or two. Circuit training is a term associated with specific training routines. be sure to take note of how long it took you to get to that point. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. Be sure and rest between sets to allow your body to adjust and recover. try more 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. These include cardio endurance. endurance. 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. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. On the second set. If you find that it's just a bit too easy. The goal is to add weight until it's difficult to complete 8-12 reps. you want to build your body. muscular endurance. This is to get the blood flowing through the muscles. coordination. It describes calisthenic exercises for developing strength. not lift weights. athletes' . Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. and speed. It's also a good idea to do your first set with very little weight. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Circuits can promote fitness in a broad range of physical and motor fitness areas. Remember. This could be a little time on a treadmill or walking. and flexibility. strength. flexibility.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.

. Progress is measured by the time needed to complete a circuit. number of stations. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. These are discussed below. number of stations. the free circuit requires little supervision. a specific length of time is set for each station. and sequence of stations. the quality and number of the repetitions done should be monitored. it can provide both fun and a challenge to any athletes' physical and mental abilities. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . Aside from this. In addition. number of time. and athletes rotate through the stations on command. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. and any number of athletes can exercise for various lengths of time. Almost any area can be used. or any combination of these. . Fixed Circuit In a fixed circuit. Each has distinct advantages. These include the time.common tasks. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. and no signal is given to move from one station to the next. doing a fixed number of repetitions at each station.Increase the time per station along with the number of repetitions. number of times the circuit is completed. At the same time. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. there is no set time for staying at each station. number of athletes. The time is monitored with a stopwatch. but increase the number of repetitions.Keep the time for completion the same.Increase the number of times athletes go through the circuit. circuits can be organized to exercise all the fitness components in a short period of time. athletes work at their own pace. Free Circuit In a free circuit. .

exercise periods may be increased to 30 seconds or longer for all three rotations. developing lower-body strength) needs as few as six to eight stations. athletes may have to repeat the same circuit several times. A circuit geared for a limited objective (for example. and poor results.Time One of the first things to consider is how long it should take to complete the circuit. Having enough equipment reduces bottlenecks. Difficult exercises can be alternated with less difficult ones. After the warm-up. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. For example. For example. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. a circuit may have ten stations. Consider also the time it takes to move from one station to the next. The exercise time at each station may be reduced to 20 seconds the second and third time through. and taking 15 seconds to move between stations. Another option is to have four rotations of the circuit. Each station must then be equipped to handle four athletes. On the other hand. respectively. slowdowns. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. . circuits to develop both strength and cr fitness may have as many as 20 stations. Further. When a fixed circuit is run. the time at each station should always be the same to avoid confusion and help maintain control. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. athletes may run through the circuit three times. in this instance a rope jumping station must have at least four jump ropes. exercising for 30 seconds at each station. The whole workout takes less than 45 minutes including warm-up and cool-down. Number of athletes If there are 10 stations and 40 athletes to be trained. Number of Times a Circuit is Completed To achieve the desired training effect. the athletesm should be divided into 10 groups of four each. As athletes become better conditioned. It is vital in a free circuit that no athlete stand around waiting for equipment.

conditioning drills. in a circuit for strength training. Imagination and fun are important elements in developing circuits that hold the interest of athletes. Then he should look at each item on the list and ask the following questions: Will equipment be needed? Is it available? Will supervision be needed? Is it available? Are there safety factors to consider? Answering these questions helps the designer decide which exercises to use. he should not limit the circuit to only these activities. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. increasing muscular strength may be the primary objective.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. The six steps below cover the most important pects of circuit development. grass drills. improving cardiorespiratory endurance may be the top priority. the designer must decide how to arrange them. On the other hand. For example. and guerrilla drills described in this section. in a strength training circuit. He can choose from the exercises. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. while muscular endurance work may be secondary. After deciding how many stations to include. However. the same muscle group should not be exercised at consecutive stations. For example. exercisers may follow . For example. Arrange the Stations A circuit usually has 8 to 12 stations. calisthenics. but it may have as many as 20.

athletes may run five laps or for 20 to 40 seconds between stations. athletes can alternate hard exercises with easier ones. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down.the pushing motion of a bench press with the pulling motion of the seated row. If the designer wants to include running or jogging a certain distance between stations. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. and all other useful information. The choice of exercises for circuit training depends on the objectives of the circuit. spreading the stations too far apart may cause problems with control and supervision. each muscle has a chance to recover before it is used in another exercise. he may do this in several ways. Select the Training Sites Circuits may be conducted outdoors or indoors. the number of stations. However. In some cases. Another approach might be to alternate between upper and lower body exercises. The necessary equipment is placed at each station. The sketch should include the activity and length of time at each station. In the gymnasium. Outdoors. The choice of exercises depends on the objectives of the circuit. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. #########show exercises . By not exercising the same muscle group twice in a row. they may run laps or run between spread-out stations if space is available. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. If some exercises are harder than others. instructions for the stations are written on the signs.

and side-straddle hop can best be used in the warm-up and cooldown periods. With a slow cadence. calisthenics such as the bend and reach. On the other hand. Nonetheless. without support. Although calisthenics have some value when included in a cardio circuit or when exercising to music. for the average athlete. flexibility. following the directions written below will produce satisfactory results with a minimum risk of injury. and chin-up/pull-up. and strength. athletes with low fitness levels. a conditioned athlete may use multiple sets of flutter' kicks with good results. When doing exercises at a moderate cadence. for the average athlete who is of sound body. Cardio Vascular and muscular encurance. the possibility of straining the lower back increases. squat bender. For example. flutter kicks are an excellent way to condition the hip flexor muscles. Exercises such as the push-up. may find certain exercises less safe than others. and strength. will derive the greatest benefit from many of these exercises. use 50 counts per minute unless otherwise directed. such as trainees. flexibility. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. Few exercises are inherently unsafe. sit-up. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. on the other hand. Finally. 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. some of the calisthenics listed below may be done in cadence. however. Use good judgment before performing these exercises. some people. parallel bar dip. However. because of predisposing conditions or injuries. They can help develop coordination. However. Poorly-coordinated athletes. . with the lower back properly supported. cardio and muscular endurance. knee bender. lunger. use 80 counts per minute. These calisthenics are noted. few calisthenic exercises are really unsafe or dangerous. The keys to avoiding injury while gaining training benefits are using correct form and intensity. SAFETY FACTORS While injury is always possible in any vigorous physical activity. Also.Calisthenics Calisthenics can be used to help develop coordination. shouId not do the advanced exercises highly fit athletes can do.

For example. progressive manner. athletes can benefit from doing partner. Progression and Recovery Other important principles for avoiding injury are progression and recovery. should be used. and follows the seven principles of exercise while. Some athletes complain of shoulder problems resulting from rope climbing. they should work them at a reduced intensity to minimize stress and permit recovery.The key to doing calisthenic exercises safely is to use common sense. if athletes are working the same muscle groups and/or fitness components. it minimizes injuries caused by overuse. Therefore. Also. However. if the Monday-Wednesday. Programs that try to do too much too soon invite problems. and crab-walk exercises. The day after a "hard" training day. not conditioning drills done to cadence. If this type of action is performed. at the same time. The best technique is to train alternate muscle groups and/or fitness components on different days. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. ballistic (that is. slow stretching exercises. The following are key points for ensuring safety during stretching and calisthenic exercises: . athletes should progressively train to build up to these exercises. Such a program has variety. wheelbarrow.Friday (M-W-F) training objective is cardio vascular fitness. This is especially true if someone has had a previous injury to the back. These exercises are beneficial when the athlete is fit and he does them in a regular. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. develops all the fitness components. To ensure balance and regularity in the program. Using such exercises for unconditioned athletes increases the risk of injury and accident.resisted exercises followed by a slow run. a certain level of muscular strength is needed to do them safely. horizontal ladder. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. athletes can do running at THR with some light calisthenics and stretching.

ride the bike. You can even start doing these things at home. To make it even better. Your Overall Body Fitness Plan To improve the physical fitness of your body. cooling down.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. Visit your local recreational center or community center. use only slow. head out for a walk with your spouse for a few minutes. • Do it with a pattern. use a stationary bike. CALISTHENIC EXERCISES The following are some common calisthenic exercises. Use static (slow and sustained) stretching for warming up. Start by working in exercise through aerobics and strength training into your day. consider these easy and fun ways to get in the exercise that you need.. take them with you. ballistic (bouncy or jerky) stretching movements. This means feeding it the right regimen of movements. 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. • If you can't leave the television. However. This is a great way to get in some quality time away from the television.Stretch slowly and without pain and unnatural stress to a joint. controlled movements with little or no extra weight. if done. .A combination of spinal rotation and bending should generally be avoided. . You get the exercise you need without missing your television program and time will fly by. . you need to give it the physical movement that it needs. If you can't leave the kids. During your favorite show. too. which will make the process easier and even more enjoyable.

Because people differ somewhat anatomically. Flexibility is a component of physical fitness.• Do sports and other physical activities that you enjoy. Flexibility is the range of movement of a joint or series of joints and their associated muscles. No one test can measure total-body flexibility. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. climbing. in part. martial arts. For many it's a great stress relief and it can be a lot of fun. but it should cause some discomfort because the muscles are being stretched beyond their normal length. These areas are commonly susceptible to injury due. tests can be used to assess flexibility in the hamstring and low-back areas. . 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. Your overall body fitness means exercise and movement. It will make all of the difference in how effective it is for you. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. When you begin to add these into your day. It involves the ability to move a part of the body through the full range of motion allowed by normal. Yet. 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. Good flexibility can help an athlete accomplish such physical tasks as lifting. you will come to enjoy exercising. People with poor flexibility who try to stretch as far as others may injure themselves. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Stretching should not be painful. and physical work with greater efficiency and less risk of injury. A simple toe-touch test can be used. loading. Developing and maintaining it are important parts of a fitness program. However. Swimming. you'll probably find every excuse not to do them. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. comparing one person's flexibility with another's should not be done. Make it your goal to actually put together a workout that you enjoy. running. to loss of flexibility.

This is the tension you feel during stretching exercises. You may weaken the muscle. the myotatic reflex causes it to tighten and attempt to shorten. and ballistic. He should hold each stretch for ten seconds or longer. Set your stretching goals over a period of weeks or months. It is a safe and effective method for improving flexibility. requiring a long slow recovery process. by limiting range of motion and preventing the body from hurting itself. This lengthens the muscles without causing a reflex contraction in the stretched muscles. If you overstretch you can injure the muscle and end up decreasing your flexibility. There are four commonly recognized categories of stretching techniques: static. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. When pain results from stretching. proprioceptive neuromuscular facilitation (PNF). passive. Although an important safety feature. for best results. The athlete should feel slight discomfort.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). This lets the lengthened muscles adjust to the stretch without causing injury. Without it. The reflex opposes changes in muscle length. To counter the reflex. Stretching Techniques Using good stretching techniques can improve flexibility. not days. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. Every muscle is subject to the myotatic reflex. Static stretching should not be painful. it can be an obstacle to athletic development. and it prevents strains and tears. stretching must be slow and deliberate. The longer a stretch is held. The athlete assumes each stretching position slowly until he feels tension or tightness. but no pain. These are described here and shown later in this section. . our muscles would be allowed to overextend and tear. especially during a sudden or extreme change. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. When a muscle lengthens beyond a certain point. the easier it is for the muscle to adapt to that length.

or dynamic. to help him stretch.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. and as part of a warm up for any athletic activity. jumping jacks etc. Safety Guidelines Stretching is only beneficial if done properly. 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. Although this method may improve flexibility. This is especially important if you've suffered a previous injury that may be affected by flexibility training. bike riding. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. it often forces a muscle to stretch too far and may result in an injury. BALLISTIC STRETCHING Ballistic. pole. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. • Devote several minutes to stretching three to five days a week. • Don't bounce or jerk when you stretch. or rubber tubing. • Complete a large muscle warm-up such as brisk walking. Stretch gradually. for five to ten minutes before stretching to warm up the body. . including one increasing your flexibility. and with proper form to avoid injury. Bouncing causes the muscles to tighten and increases the risk of injury. Gently stretch to a point of tension and hold. Other key points include: • Consult your doctor before starting any exercise program. This produces a safe stretch through a range of motion he could not achieve without help. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. such as a towel. Individuals and units should not use ballistic stretching. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility.

and increases the temperature of the active muscles.Slow joggin-in-place or walking for one to two minutes. • Hold the furthest point of any stretch for a few seconds. start slow & don't over do it. breathe normally and deeply with a feeling of relaxing the body. circulation. blood pressure. • Don't overstretch. . then stretch further and hold that new position for 20-30 seconds. Remember. The following FITT factors apply when developing a flexibility program. Be patient. This causes a gradual increase in the heart rate. not pain. as well as passive stretching and/or PNF stretching.• Don't hold your breath. A recommended sequence of warmup activities follows. Stop if you feel any pain. 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 . stop immediately and consult your health care provider. FITT Factors You should include stretching exercises in all of your workouts. it took years to get tight. • If you're a beginner. . Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. allow some time to see results. If you do. 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. A mild sensation of pulling should be felt in the target area. • You should never feel pain in your joints during stretching exercises. Type: Use static stretches. Frequency: Do flexibility exercises daily. Do them during the cooldown to help maintain flexibility. • Hold each stretch with a feeling of lengthening the targeted muscles.

This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.Slowly mimic the activities to be performed. The warm-up increases the flow of blood to the muscles and tendons. After running. Hold each stretch position for 10 to 15 seconds. as described in another section. one should walk for one to two minutes. and stretching exercises should be a major part of both. . This may cause fainting or abnormal rhythms in the heart which could lead to serious complications.Slow. . THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. . thereby reducing blood flow to the heart and brain. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. static stretching of the muscles to be used during the upcoming activity. arm circles. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. for example.Calisthenic exerciese.Do not stop suddenly after vigorous exercise. lift a lighter weight to warm-up before lifting a heavier one. knee/ankle rotations) to gradually increase the joint's range of motion. to increase the intensity level before the activity or conditioning period. and do not bounce or bob. It also increases the joint's range of motion and positively affects the speed of muscular contraction. The following information explains the importance of cooling down and how to do it correctly. This helps prepare the neuromuscular pathways. . thus helping reduce the risk of injury. as this can be very dangerous. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. Work each major joint for 5 to 10 seconds. .. Stopping exercise suddenly can cause blood to pool in the muscles.Slow joint rotation exercises (for example. For example.

and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Rotation Exercises Rotation exercises are used to gently stretch the tendons.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. ligments. .Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. .. Stretching is one form of exercise that takes very little time relative to the benefits gained. The muscles are warm from activity and can possibly be overstretched to the point of injury. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Athletes who are overweight should follow a fat loss program. The following exercises should be performed slowly. if possible. 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. You may also work on it at home. this method is very time-consuming and expensive and usually done only at hospitals and universities. Be careful not to overstretch. Use partner-assisted or PNF techniques. Such programs include sensible diet and exercise regimens. This may provide better movement and less friction in the joint. However.

and height. We aren't talking about a diet that you will go on to lose weight and then come off of later. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Don't think about a diet that's taxing. . here. dieting is something that is simple to do healthily even if you can't live without certain foods. Losing one to two pounds a week is a realistic goal. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. If you don't fall into the well-muscled category. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. limiting or boring. Although that sounds even worse. we aren't talking about a diet to lose weight. Think of your diet as being free. If you exceed the weight listed for your height. You can do it even when you are in too much of a rush and don't have time. What you need to accomplish through a diet is to train your body to eat healthily. gender. This exercise program meets the requirement to be physically active everyday. You need a diet that is actually a way of eating. 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. only a small percentage of their total body mass may be fat. Yet. However. Poor choices like a lunch of soda. which is best accomplished by a combination of eating less and exercising more. it's time to starting making some changes to your lifestyle. chips. with all of the comfort that you want and need. you can do it with lots of favors that you AND your children will enjoy. But. Too many bad choices over time can accumulate into a poor diet. You Are What You Eat. full of taste and adventure. troublesome. And. too. No single food choice is necessarily a bad choice. you may not necessary be over fat. not a temporary thing but a permanent thing. People always want to know if a particular food is good or bad for them. open.

What's Healthy? The foods that you need play a significant role on your health. the food that you consume is the fuel that your machine needs. your body will not be able to perform as well as if you gave it the highest quality foods. All sorts of problems arise from not eating a healthy diet of food. • Without nutrition. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. In our machine look at the way that food works. • Whole grains are also an important product of a healthy diet. Unlike "white" foods. • You are more prone to limitations physically as well as mentally. • Your body does not heal as quickly from injury. But. If you don't give it quality food. 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. They provide antioxidants to a high level that helps to heal your body. improve your physical fitness from the inside to the out. your heart rate increases to unhealthy levels. your body can become ill faster and with greater intensity. • Your blood pressure rises. . Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. it won't perform the right way. fats. and they are very low in calories meaning you can eat more. 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. and sugars that can cause you health issues. whole grains give you so much more health. They don't cause you to gain weight like others. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. If you consume the wrong foods all of the time. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. In the way of your body. • Fruits are sweet so they can solve the sweet tooth. healthy food is just as important.

Those that do not get enough fluids end up having a body that retains water rather than having less. He or she may recommend a diet that is different for your specific health issues. • Meats are important parts of the diet. The average person should consume about 1800 to 2000 calories per day. Your doctor may have additional or different recommendations for your health. You need protein but you shouldn't want to get it from fatty meats. you need to reduce this amount to at 1500 to 1600 calories per day. The body goes into dehydration mode. if you need to lose weight. If you are dieting and need to lose weight. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. The good news is that you don't often need a lot of work to make them happen. If you don't do anything else. take note of how a normal day or week goes for you. improving these five areas is all you need to do. Spend one or two days recording the foods that you eat in an average day on a piece of paper. All foods and drinks should be noted! . 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. too. Consuming enough water means that you'll system is hydrated. Where Are You Now? When it comes to improving your diet fitness. 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.• Water intake is also important. you need to take into consideration the location that you are right now. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. 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're eating less and that you aren't getting as many calories from other liquids. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. What do you eat for breakfast. causing you to keep in all that you can. too. Dieting To Lose Weight Finally.

How often did you eat without actually being hungry but being instead bored. 4. find out why it is that you can't give them up. you may have an emotional attachment to the foods. you need to address this emotional problem.2. For most people this is as simple as tracking what they eat over the period of a few days to a week. 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. they aren't all bad! First. 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. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. Figure out how many calories you are consuming in an average day. Next. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. For example. For example. are you connected with that big slice of apple pie because it was your favorite growing up. If you love your mashed potatoes loaded with gravy. Being honest with yourself is important. Don't worry. 3. there are several key things for you to address. Look at your list of foods and see how many of them are high in transaturated fats. determine if there is a better way for you to get the foods that you like. If you just love the taste. anxious. you can find ways to get much of the same taste without a lot of the calories. If you need apple pie to feel safe. sour cream and butter just because you love the taste. I Can't Give It Up! If you are one of the many that feel that they can't give up the foods that they love no matter what. sugars and calories in general. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . that's a different story. though.

You should know what types of foods you can not eat. 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. . Food isn't worth the risk of your life. remember moderation is the key factor in real diet fitness health. This section of our book is long for a reason.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. There are certain times in life that foods become prime suspects to leading to health risks. If you are a diabetic. and therefore you can improve your health overall. 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. 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. high cholesterol foods that you currently are eating. Here are several key areas to make changes and exactly how you should make them. That's exactly what you need to strive for here. But. We've already talked about what foods you need to eat for a healthy diet. use it in a different way. The awful. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. if you give it a try you may find that you like these foods better than you do the high fat. your diet fitness can threaten your life through disease and even early death. If you don't know you should talk to your doctor about this. 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. How Can You Improve? Okay. Don't fret about the foods you love. instead of eating it every few days make it the reward that you get for a week of good eating. If you can not commit to making changes here. For example. here is comes. limiting diet that's going to make your taste buds go permanently bland is up next. One limit to this is when the food itself is detrimental to your health condition. Yet. now you need to consider how you will make changes that you can actually live with. Indeed you may want that slice of apple pie.

there are various foods that can help you to improve your hearts health. 2. Consume more fish. 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. . The darker. try other flavor additions to your dishes. richer and brighter the color is. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables.Heart Health Improving your heart's health is essential. eat lean cuts of meat. Antioxidants can help to transform your health. the more antioxidants are in it. there are reasons why an investment in a bit more time here can literally save your life. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. 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. in moderation can improve your health. In addition. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. Garlic is a great antioxidant for your heart too. For example. Instead of using a lot of salt. they help to remove toxins from your body which means a reduction in risks of cancer. Yes. Or take a supplement of fish oil. replacing the vegetable oil in your diet with olive oil. You should try to consume at least 2 to 3 servings of fish per week. Reducing the amount of sodium that you take in is also a key factor in improving health. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. you are in a hurry and who has time to chop up vegetables? Well. 1. For this. And. They can help to unclog your heart's arteries from cholesterol.

5. Don't reach for beef. You won't notice the taste difference. butter or creams. Visit the website of the American Heart Association to get heart healthy recipes. Eat more fruits and vegetables. Eat more fish. Start looking for leaner cuts of meat. No food in one sitting should be a larger quantity than the size of your palm. Reduce the amount of fat. Try to look for ways to improve your current recipes through replacing butters. The produce section is your friend filled with riches. Avoid the aisles and you'll improve your health overall. then. 4. milks. unhealthy foods with foods that are better for you. Reduce portion sizes. The trick you should follow. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. 3. eggs and other fresh products usually line the walls of the building. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. Meats. is to visit your grocery store and walk around the outside aisles only as much as possible. but replace at least part of it with ground turkey or pork. can lead to increased health risks for cancer and they put the pounds on. One good switch is with ground meats. eat a bit slower. we'll make it simpler for you. chicken and pork over beef. . It adds weight to your body and it causes all types of health risks later in life. No boxed dinners. Add one new recipe to your diet each week. cholesterol. Some of these preservatives can clog up your heart.Many foods that are pre-made contain high amounts of preservatives. salts. or products that are placed in foods to keep them fresh and looking good. Look at labels. Look at your grains. no frozen entrees. This single movement alone will improve your health considerably. Learn to read labels so that they tell you what's in the foods you eat. and sugars in the foods that you eat. 2. Replace white rice and pasta with whole grain. Remember. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. To help you to not feel hungry. Replace white bread with whole grain bread. 6. meats that are high in saturated fat are clogging your heart. Remove soda from your diet.

Glucose also provides energy for your brain and making blood in your body. To have enough energy to perform your workout. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. the foods you eat can make a huge difference in the effectiveness of your program. Glycogen is the principal form of energy that is stored in muscles. If you're not eating enough carbohydrates. convenience or habit. you'll need a lot of different nutrients. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. When your muscles are filled with glycogen. Don't make sacrifices here for speed. Food is a requirement to living and a healthy diet is an essential part of living a long life. your body will start breaking down muscle tissue for glucose. Glucose can be made from protein. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. while making changes at first is a challenge. Calories are tiny bits of energy that your body uses to perform work. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. Dropping just a small amount of weight means that you need to eat less and do more physically. Remember. Food supplies us with calories. Glucose is a simple carb that is stored in your muscles and liver as glycogen. But food is very important in a body building program. One of the most important would be carbohydrates. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. While you may love food. Many people don't pay enough attention to the types of food they eat. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. . then you need to consider a calorie reduction. but that requires the breakdown of body protein from muscle.If you need to lose weight. they both look and feel full. you will get into the habit and will eventually love the differences you have made. Carbs Carbohydrates are the body's main source of glucose.

state. and brown rice. Your body must replenish these levels before stimulating the fat storing machinery in the body. whole grain breads. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. After training. 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.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program.are digested quickly and easily. Blood sugar and muscle glycogen levels are low from your overnight fast. That number will be the amount of grams that should be consumed daily. Divide your carb meals into six servings throughout the day. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Along with carbs. potatoes. Women multiply their body weight by two to get their carb gram intake. the intake of simple carbs can stimulate fat storage. If you eat too many carbs in one sitting. For example. Eat about 25% of your daily carbs at this meal. The resulting insulin spike is a double edged sword. Breakfast is definitely the most important meal of the day. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. it can prevent muscle catabolism while promoting anabolism. For men. Eat some simple carbs after your workout and eat more of them. and aiding in muscle glycogen formation and growth. you must consume enough fiber in your diet. the amount of carbs that should be taken in by multiplying their body weight by three. sugar and refined foods such as white bread and white rice .typical simple carbs . and besides your postworkout meal. If you have not been working out. Focus on unprocessed complex carbs like sweet potatoes. oatmeal. it is also the best time to load up on carbs. A high carb intake at your post training meal will have less chance of being stored as fat. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. Beans and oatmeal are two excellent sources of fiber. however. . the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. Honey. or muscle building.

Watch out. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). and replacing tissues. On the other hand. if you consume more than you lose. and then increases insulin levels (ensuring no loss of muscle) on the final two days. . repairing. your body will store them as fat and increase weight gain instead of muscle mass. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. You usually see this in people who are starving. Protein intake exceeds output. For body builders. this is something that you want. your body will break down muscle tissue to get it. so your body won't need as much. Protein is involved in growing. Eat 50% fewer carbs (300g) for two days. then 50% more (900g) for the next two days. if your protein output exceeds intake you would have a negative nitrogen balance. If you lose more nitrogen than you consume. This puts your body in what is called a catabolic state. burned. Obviously. If you are needing to lose some fat along with building your muscles. Your body is degrading muscle and other body proteins. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. That is made possible because proteins are the basis for body structures. For example. Amino acids are the building blocks of protein. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. and protein is retained in tissue as new muscle is added. injured. or muscle building. This is not good because the opposite is now happening. you will be in an anabolic. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). The total carb intake is the same. state. Protein Another important nutrient every body builder needs is plenty of protein. nitrogen balance is an important concept to keep in mind when talking about proteins. or have a fever. Your energy requirements will also decrease at this time. If you eat carbs late in the day.As your day wears on. then the standard 600g for the next two days. your carb intake should decrease. try varying the volume of intake. Glucose molecules make up carbohydrates just like amino acids make up proteins. you will want to rotate your carb intake.

To compensate. concentrate on the complete sources of protein like meat. your protein intake should increase to 1 1/2 times your bodyweight.An anabolic state is when your body has a positive nitrogen balance. cooked broccoli 1 c. you'll need to eat more protein to counteract this effect. These are the fats that contribute to heart disease and high cholesterol. even when you are building the perfect body. steak. you'll still need some fats in your diet. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. Be aware of the amount of protein you are eating and make them work for you instead of against you. you need to focus on the complete sources rather than those that are incomplete. catabolic means muscle loss. your body won't grow when it is in a catabolic state. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. milk 2 T. beans (legumes) 6 8 9 14 5 5 15 Some people don't feel that loading up on protein is a good idea for anyone. fish. protein can do what it is supposed to do . The general rule is to consume daily the same amount of grams in protein as your body weight. would need to eat 200 grams of protein every day to put the body in an anabolic state. If you are dieting while body building. cooked 5 oz.build muscle. Ultimately. A 200 pound body builder. In body building contexts. Saturated fat is bad. Many diets have you cutting back on fat and carbohydrate intake. therefore. While there are proteins in other foods. Fats Yes. The key to fat intake is to stay away from bad fats and only eat the good fat. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. That way. you'll need the amino acids in protein to work in your body. and eggs. Because of the chemical composition of saturated fat. Fats are the main source of energy in the body. When calculating the amount of protein you are eating. your body cannot break it down very well. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. but if you want to get ripped with your body building program. Fat combines with glucose for energy in order to spare the breakdown of protein. . peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c.

At room temperature. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. help prevent cancer growth.Saturated fats are commonly found in animal products such as meat. whole milk dairy products like milk and cheese. 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. This type of fat is often used in commercially processed food because they are preserved longer. Fats are actually an important part of any diet. as well as egg yolks. fatigue. heart disease. Omega 3 Fatty Acids can actually help combat conditions such as depression. They are also more readily stored as body fat. These fats are found naturally in foods like nuts and avocados. seafood. saturated fats are hard and solid. You should truly strive to eliminate all trans fats from your diet. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. Trans fats should also be avoided. fat. Unsaturated fats are in liquid form as in oils. and even Type 2 diabetes. Fats keep the body insulated. So basically. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. Elevated levels of LDL can clog arteries and cause heart disease. joint pain. Trans fats cause an over activity in the immune system and are linked to stroke. . Unsaturated fats are easier for your body to break down. They play an important role in protecting the body's vital organs. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. They can reduce inflammation. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. and diabetes. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. maintain healthy hair and skin as well as providing a sense of fullness after meals. These fats are most often found in fish and can have some significant health advantages. Because they reduce inflammation in the body. and improve brain function. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. so they should be limited. well.

• Use olive oil in salad dressings and when cooking • When baking. so when those levels are down. it dehydrates your muscle cells. you will not be as intense in your lifting and weight training. alcohol can have a detrimental effect on your progress. relaxation and growth including calcium. hydrated and even over hydrated muscles allows for a much higher anabolic environment. instead of topping with chocolate or candies.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. Many people like a drink or two or even three to help them unwind and relax. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. it slows down your metabolism hindering your body's ability to process foods. That includes alcohol as well. Not only will having a hangover lower your workout intensity. There are several reasons why it does this. you must be careful not to overdo on the fats. Alcohol contains nothing but empty calories. Because your cells aren't holding as much water. But when you are a body builder. In fact. but drinking actually lowers protein synthesis by twenty percent. you will want to pay close attention to the foods you are feeding your body. For one. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Not only that. phosphorus. It has no nutritional value but it does contain high caloric content. About a 1/2 cup is a good amount. iron and potassium. Alcohol consumption also hurts muscle growth. 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. As many know. Having higher levels of testosterone can help with your workouts by making you more aggressive. . magnesium. it becomes much harder to build muscle.

Many vitamins are water soluble. begins hoarding it. your skin starts looking soft and puffy. For body builders. as it helps remove excess nitrogen. If the liver is doing some of the kidneys' work. the kidneys can't function properly. Without enough water. When this happens. For this to work properly. Water is especially important when following a "high protein" diet. and water unlocks the power of those vitamins. water can help them work. and tea don't count either. you won't be doing yourself any good. and ketones. You can workout with the intensity of a professional. When water is in short supply. A good diet is essential to an effective body building program. • No regular soda! Diet is better for you anyway and doesn't contain sugar . Supplements like creatine work in part because it pulls water in muscle cells. Water is good for you anyway. it can be especially important. Soda. the body. If you're eating big to gain weight. but for body builders. you need plenty of water. some of the load is transferred to the liver. drinking water can actually help you shed excess water weight. Use artificial sweeteners instead. If you're going to be using supplements in your body building program. thinking there's a shortage. urea (a toxic substance). Contrary to popular belief.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. Plus. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. you'll need much more. and you should. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. then you need a basic mega-vitamin. The caffeine can increase fluid loss. but if your diet stinks. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. In addition. The liver metabolizes stored fat for energy. In other words. coffee. This water is stored in extra cellular spaces. then you need even more water to help your kidneys do their work. water can actually reduce feelings of hunger. creating an anabolic environment needed for muscle growth. it burns less fat. Water flushes out toxins and other metabolic waste products from the body. Water is part of every single metabolic process that the body undertakes. so you're not getting the hydration you need. if you're training hard.

• 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

spinach. or until the fish easily flakes with a fork. spread with mustard/garlic mixture. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Arrange fish and zucchini in a single layer in a large pan. garlic & oregano Arrange fish filets in a single layer in skillet. skinless chicken breasts. Uncover and cook an additional 15 minutes. Cover and cook over medium heat for 10-20 minutes. Optional: Garnish with lemon slices. Add browned chicken. salt and pepper in. slice in half and flattened Combine the onion. drained capers Paprika to taste Rinse fish and pat dry. Sprinkle with paprika and capers. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Pour the spaghetti sauce in. Top on whole wheat pasta or brown rice if desired. Can diced tomatoes w/ basil. Cover with tomatoes and liquid. minced or pressed 2 tbsp. Turn fish over. egg. Serve over your favorite type of noodle. thawed and dried 1 egg lightly beaten 8 oz. Add the chopped onion and mushrooms. In a separate bowl. and cheese mixture in a bowl. Bake at 350 degrees for 30-35 minutes. stir together mustard and garlic. frozen spinach. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Drizzle with lemon juice. Put the all spice. Serve plain or over brown rice. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. stirring occasionally. . Pan Broiled Fish 1 lb. low-calorie Dijon mustard 1 clove garlic. Put a dollop of the mixture into each chicken breast. cover and cook on low for 45 minutes. Serve. 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. Ground Turkey Breast Sauce 1 lb. low fat ricotta cheese Salt & pepper to taste 4 boneless.15 minutes. or put toothpicks through them. Broil on top rack for 5 minutes. Serve. Tie the chicken breasts together with butchers twine. Fish filets One 14 oz.

yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Rice & Beans Cooked Shredded Chicken Breast 1/2 . mustard. You can eat this on some whole-wheat bread. combine rice. Fiery Chicken Deluxe . black pepper. Chicken. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Tuna Casserole 3-4 cups cooked pasta 1-2 cans tuna (drained) 1/2 cup low fat cottage cheese (drained) 1/4 cup shredded low fat cheddar cheese 2 tbsp. Add mayo. or just use more egg whites. Mix well and spread over bread. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. Microwave for approximately 1 minute when ready to serve. low fat mayonnaise 1 tbsp.1 cup cooked brown rice 1/4 can red beans 2 tbsp. and chicken. Add tuna with an amount of Worcestershire Sauce that you like. or over some brown rice. Eat plain or on a bed of pasta. Add cheese if you like and let it melt after turning the burner off. barbeque sauce In large bowl or Tupperware. plain. beans. Top with lettuce or spinach leaves and second slice of bread. Chop egg whites and add to medium bowl. This is also good cold. Add tuna and sprinkle with seasoning. Cook to desired texture. combine all ingredients and stir until well-mixed. Add barbeque sauce and stir together until well-coated. and tuna. Cook tuna to desired doneness.

Add parsley and lemon juice. Fresh bay scallops. then let it sit in the refrigerator for 3 . Give the asparagus a quick wash. Pre-heat. and put the green beans in for 2 . add the salt and pepper. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. rinsed and patted dry.10 hours (the longer. mustard and honey. or bake them for 25 minutes at 375 degrees. Cut chicken into two to four thin slices. minced 1 tsp. Snap off tough ends of asparagus and remove scales with vegetable peeler. 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. Heat wine in a medium skillet over medium heat.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. Place one asparagus stick on the top and start rolling it. Once the roll is ready. Add garlic and sauté 1 minute. Place one slice of turkey bacon on each slice of chicken breast. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Cover and cook 1 minute. Makes 2-3 servings Garlic Roasted Vegetables . Put chicken slices in the container. salt with chicken in a container and really roll the chicken breast around in the mix. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Dried parsley Juice of 1/2 lemon 1 lb. dried jalapeno peppers 2 pinch of salt 1 tbsp Cajun rub/spices 1 1/2 cups of frozen green beans 5 oz red potatoes Combine the hot sauce. Let it marinate for 25 minutes. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. cayenne pepper. the juicier it will be) This works best with a Foreman-style grill. depending on how thick you would like your roll to be.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed.

square pieces of foil. boneless. dried thyme. cooked 2 tbsp. and carrot. chopped 1 green onion. peeled and cut into 6-8 wedges 1 large garlic bulb. sealing with a pleat. Great with meat. or wrap roll-ups in plastic wrap for later use. Chicken Salad Roll-ups 1 lb. skinless chicken. Workout Energy Salad . On the Grill: Turn barbeque to medium. or 3 tbsp. Repeat until mixture is used up. Salt and pepper to taste. fresh 4 tbsp. fresh. and yogurt. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. Cut two 12 in. drizzle with olive oil and stir to coat. celery. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. halibut. Drink. dried rosemary. and pepper. Salt and pepper to taste. Combine all the vegetables into a tinfoil bag. green onion. broken into cloves and peeled 1 tbsp. cut in two pieces 1 tomato. peeled and halved 2 medium onions. Bake for 15 minutes. chicken and fish. Sprinkle each with wine. dried fruit bits 1/8 cup celery. Combine with sunflower seeds. Fold foil edges together. 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. Top each piece of fish with tomato. peeled and quartered 6 shallots. and place in mixing bowl. peeled and quartered 6 parsnips. Place a piece of fish on each square of foil. zucchini. fruit bits.6 carrots. sunflower seeds 2 tbsp. julienne 1 carrot. Spread a little chicken mixture on lettuce leaf and roll up tightly. herbs. Roast for about 30 minutes or until tender. Combine all the vegetables in roasting pan. Makes two servings Fish in Foil 1/2 lb. chopped 1 tbsp. julienne 1 cup dry white wine 1 tsp. olive oil In the Oven: Preheat oven to 400 F. chopped 4 small zucchini. Roast for about 1 hour 20 minutes or until tender. drizzle with oil and stir to coat. or 3 tbsp. Serve immediately.

carrots. peeled and sliced 1/3 tomato. and pour over salad. mushrooms. sliced Fresh parsley In large salad bowl. mix olive oil with lemon juice and herbs. Weight control . green beans. 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. The higher the fat. lemon juice. combine lettuce. tomato. Shake vigorously. mushrooms. The spin-off is less likelihood of developing heart disease. basil In a medium-sized salad bowl. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. In a screw-top jar. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. You don't necessarily have to be dieting. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. torn into bite-sized pieces 1/3 cucumber. Nutrition is very important when you are trying to build up muscle mass. sliced 1 green onion. high blood pressure. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. and onion. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado.1 cup lettuce. broccoli. combine the vinegar. cooked and cut 1 stalk celery.it's time to make the fitness connection In many cases fitness begins with weight reduction. and diabetes. Aerobic fitness is related to an individual's body fat. 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. torn into bite-sized pieces 1/3 cup spinach. and sunflower seeds. cucumber. sliced 1/2 cup mushrooms. Arrange salad on a bed of lettuce leaves. . mustard. parsley. celery. sprouts. Muscle Density Broccoli Salad 1/2 pound cooked steak. In a screw-top jar. cut in strips 1 cup broccoli. and shake until thoroughly mixed for the salad dressing. spinach. yogurt. combine steak. cooked and chopped 1 cup green beans. avocado. and pepper.

and so on). (3) A sense of accomplishment. You can even lose weight while improving performance. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (2) Get motivated. Enjoy the payoffs:. headaches. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. (3) Develop a strategy (diet. lifestyle changes. dehydration.. b. Making nutrition work Improving your nutrition will increase your mileage in many ways. (4) Carry out the strategy. (1) A healthy appearance. (2) An improved self-image. Stay away from food fads they are usually boring. (1) Make a decision to lose weight and shape up. and too strict and will lead only to temporary weight loss. (4) A feeling of pride. Invest in yourself. exercise routine.. 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. 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 . Compare the benefits of a sound nutrition with the consequences of crash diets.a. unhealthy.

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 ?

Recommended servings

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)

5 liter = 17 ounces . and add spices to enhance flavors. fish. . The meat. The urge to eat the whole thing becomes too great. broil. you can include a favorite high calorie food item as a special occasional treat. Many people. (1) TRIM fat from meat. For them trying to eat just a cookie. Good cookin' for good lookin . (2) Substitute plain.a memo to the cook for cutting calories during food preparation a. sauces. poultry. (3) Remove skin from chicken or turkey. or simmer meat. piece of candy. have a particular food obsession that must be recognized. soups. and diet according to your plan. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. b. however. You have to make and follow your own rules according to your ability to control what you eat.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . (2) Roast. poultry or fish without adding fat. Cook meats on rack so that fat can drain off. (1) Use skim or lowfat milk in recipes when making puddings. But if you plan your diet. or sparerib is too tempting. and baked products.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally.7 liter = 24 ounces . Braise in covered pan on stove top or pan broil in a nonstick pan. and dry beans group. bake. Avoidance is one means of control. The milk and cheese group.

(One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. and margarine. c. remove the coating and eat only the meat. (1) Steam. (2) Go easy on sauces. Some fruits may be broiled or heated with spices added for flavor. avoid those prepared in cream . broil. skim or peel fat off and discard. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. butter. (5) Have boiled. Avoid gravies. vinegar. d. Check nutrition information label for total calories in each portion. most restaurants have them. (2) Avoid recipes for baked products that require large amounts of fat and sugar. schnitzel). Starchy foods are not fattening when consumed in moderate quantities. boil. The bread and cereal group. However. c. steamed. butter. or sour cream. Cut way back on regular salad dressings. (1) Use less fat and sugar than called for in recipes. The vegetable and fruit group. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. and deep-fried food. d. Dining tips a. (3) Try lemon juice or vinegar on salads. Substitute lower calorie ingredients. b. Request diet salad dressing. Remove all the visible fat from the meat. If the meat has been fried (southern style chicken. (3) Check ingredient labels for fat and sugar content. or bake vegetables. or lemon juice for your salad. or baked rather than fried potatoes. Season with herbs and spices.(4) Chill meat broth until fat turns light and solid on top. sauces. With a spoon or knife.

. c. and other sweets. Try a slice of lemon or lime in a glass of ice water. 11/2 oz. g. Low-calorie beverages. Also. if you must. Avoid rich desserts. macaroni.) Sweet wine. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. e. jigger Dry wine. 12 oz. (8) Plan snacks. and mineral water add no calories to your diet. rice. (1/2 cup) Hard liquor. 4. jam. For example. noodles. . cakes. b. black coffee. unsweetened sodas. honey. a few crackers or pretzels.sauces or deep-fried. regular soda. gelatin. Plan your food intake and abide by your plan. 1/2 liter Cocktails. or delicious low-calorie raw vegetables. USE SPARINGLY. (1) Eat S-L-O-W-L-Y (2) Consume less fat. baked potatoes with a small amount of sour cream or margarine is a good choice. Lowfat milk is also a nutritious choice. candy.) Food Calories 160 250 165 110 200 300 Educate your appetite a. pastry. (3) Take smaller portions (4) Consume less sugar. have fresh fruits. cookies. pies.25 liter (8 oz. . Follow these tips to lose weight and body fat. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. Carry individually packaged sugar substitutes to sweeten beverages. sugar. Always check your intake for balanced nutrition and total calories. If you MUST have a snack. ice cream. jelly. Alcohol calories American beer. Keep a food diary and monitor your own intake. European beer. f.6 oz. or spaghetti are good potato substitutes.25 litre (8 oz.

160 French fries. 1/4 cup 340 Salted nuts: Peanuts. 12 ozs. 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. (Each teaspoon supplies an additional 45 calories). b. Each teaspoon supplies an additional 20 calories. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 1 cup 223 Beer (European).d. or sugared beverage. 1/2 liter 250 Creamy salad dressing. Become aware of how many calories you're consuming. Lower in fat. 1 ounce 150 Grapefruit or orange juice.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 2 scoops 200 Potato or corn chips. soda. 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. 25 nuts 252 Mixed. 1 ounce package 180 Chocolate candy.) 840 Coke. Lower in sugar. creamed. 2 tbs 170 Cashews.especially in snack foods. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz.

Get motivated. I haven't weighed 180 pounds since I was 15 years old. loneliness. cream cheese 106 1 oz. big bones. anger. or Gosh. but you want to strive to be the best. 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. so why lose weight? b. Don't be angry that you have to lose weight.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. You may be a good athlete now. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. c. Dieting is up to you if you are willing to try. it will be easy to give up these typical excuses.3 oz. If you're serious about losing weight. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. Make up your mind to control food instead of letting food control you. Try not to be food centered. think of it as something you have chosen to do. This is important if you plan on being successful at losing weight. or I can still workout OK. beef bologna 237 Lean ham 103 1 oz. or Everyone in my family is big it's hereditary. or discouragement. 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. . Forget those old excuses: But I've got a large frame you know. Occupy your time with other activities not related to food.

such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Cereals. overeating hurts no one but yourself. carbohydrates (starch and dietary fiber). Stick with it! f. unless fat is added in processing. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). e. Remember all the work it took to get you to your desired weight. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. and Pasta Group: Foods made from grains (wheat. Breads. g. remember. slow down. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. rice. Make your meals last longer. Different foods contain different nutrients and other healthful substances. enjoy flavors. or at the table. pause halfway through meals and don't stuff yourself.d. They provide vitamins. i. Rice. You are always responsible for what you are eating. Construct new habit patterns. Make meals as pleasant as possible even if you are cutting down on what you eat. Grain products are low in fat. Eating plenty of whole grains. minerals. and other substances that are important for good health. h. Your body is adjusting to your new eating habits and changes are taking place. in preparation. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Don't let this be wasted effort. You should consume at least 6-11 servings daily from the base of the pyramid. and oats) should form the foundation of a nutritious diet. . No single food can supply all the nutrients in the amounts you need. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. For best results. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. and different whole grain foods differ in nutrient content. To make sure you get all the nutrients and other substances you need for health. so choose a variety of whole and enriched grains. Don't cheat. Choose the recommended number of daily servings from each of the five major food groups.

Juice that you can see through . don't overcook. Vegetables are nature's vitamins. and yellow vegetables. also provides fiber. and stoned wheat and whole grain crackers. collards. green peppers. A 1/2 cup of vegetables is about the size of a tennis ball. and dried fruit. Breakfast is a good opportunity to eat some fruit. in addition to providing vitamins and minerals. Broccoli. low fat bagels (pumpernickel. the more likely it is to have large amounts of vitamins and minerals. which is much smaller than the regular salad served with a restaurant dinner. Other good choices are citrus fruits. cantaloupe. rye. cereal. Choose dark green. bananas. To maximize the vitamin and mineral content of your vegetables. whole grain muffins (bran. The best choices from this food group are bran cereals. The lighter colored vegetables. kiwi. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. strawberries. oat bran. spinach. whole wheat). whole grain breads and rice. you should strive for 3-5 servings per day from this group. A 3/4 cup of fruit juice equals one serving. or a 1/2 cup of chopped. steamer. A serving size of raw or cooked vegetables is only 1/2 cup. cauliflower. and most people eat more. To ensure that you get essential vitamins and minerals. If you choose fruit juice. The darker the vegetable. Brussels sprouts. or minerals. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. such as cucumbers. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. and celery are mostly fiber and water with very little calories. orange. Fruit Group: The fruit group. corn and oat bran). iceberg lettuce. Cook in a microwave. canned. or pasta is about the same size as your fist. A serving size for the fruit group is one piece of medium sized fruit or melon wedge.Consuming the recommended daily intake is not difficult if you understand serving sizes. or wok only until tender crisp. One cup of leafy raw vegetables is also a serving size. or cooked fruit. or winter squash are the best choices. A 3/4 cup of vegetable juice also constitutes a serving from this group. vitamins. A 1/2 cup of cooked rice. Two to four servings of fruits are recommended each day. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. tomatoes. A 1/2 cup of fruit is about the same size as a tennis ball. carrots.

including cheese. The milk group. low-fat cheese. minerals. 1 ounce of cheese is about the size of four dice. it does not mean that you should never eat these items. Most fats and sugars are nutrient poor. Meat. Like the milk group. milk. 2 tablespoons of peanut butter. vitamins. One cup of milk or yogurt. For example. Two to three servings from this group are required each day. and beans. which can't be made by the body. or prune juice). Foods from this group should be chosen in moderation because they often replace nutrient dense foods. however. Many no-fat or low-fat dairy products are available. roasting. and yogurt. so you may not get your daily requirement for the essential nutrients. Most people are at one extreme or the other by consuming too much or not enough from this group. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). lentil soup. Yogurt. poultry. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). A serving size of cooked fish. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. This means that they provide nothing to the body except calories. Quick and easy choices include canned tuna. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Fats. However. or grilling. can also contain a large amount of fat. and Nuts Group: The Meat and Beans Group is very important for obtaining protein.(apple. they are referred to as empty calories. sour cream. and is easily attainable. peanut butter. water. frying food in fat (cooking oil) once in a while is all right. a 2 1/2 ounce soyburger. Poultry. grape. Milk. peach nectar. Sweets add taste and flavor. a 1/2 cup of cooked dry beans. 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. and yogurt. however. and Cheese Group: These dairy products are a great source of protein. Fish. fiber. Dry Beans. For this reason. Top choices are 1% or skim milk. Foods from this group are still an important part of a performance diet. chicken. or 2 ounces of processed cheese (American) is considered a serving size. vitamins. a 1/2 cup of natural cheese (Cheddar or Swiss). or 1/3 cup of nuts. Eggs. . Oils. 1 egg. The recommended number of servings per day for this group is 2-3. A better food preparation choice is baking. The serving sizes typically consumed greatly exceed the nutritional requirement. and minerals. this group can contain large amounts of fat as well. no vitamins. and minerals (fortified by law) especially calcium and riboflavin.

unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. so they can make it difficult for you to avoid excess calories. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. butter. and carotenoids. choose small portions of foods. Sometimes extra sugars are added to low-fat muffins or desserts. and they help absorb the fat-soluble vitamins A.Top choices from this group include olive oil. a sandwich may provide bread from the grains group. These foods include high-fat dairy products (like cheese. which is measured in calories. molasses. which is a better choice than apple pie. High-fat foods contain more calories than the same amount of other foods. which is a better choice than potato chips. Try fruits. In contrast. Also. and they may be just as high in calories. Some kinds of fat. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. An apple is a better choice than applesauce. whole milk. for example. but choose sensibly. and proteins in food supply energy. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. cream. Food processing tends to remove vitamins. notice that many of the meals and snacks you eat contain items from several food groups. and fiber and add undesirable or questionable additives. increase the risk for coronary heart disease by raising the blood cholesterol. For example. fats. E. 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. ask that it be grilled rather than fried. which is a better choice than apple juice. and cheese from the milk group. poultry. whole grain foods. CHOOSE SENSIBLY The carbohydrates. fiber. Your pattern of eating is also important. If you choose fish. and sodium. You need some fat in the food you eat. However. When eating out. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. vegetables. Choose natural or less processed foods whenever possible. and . walnuts. berry jams. minerals. and K. low fat doesn't always mean low calorie. or lean meat. Eating lots of fat of any type can provide excess calories. or a favorite dessert. D. Fats supply energy and essential fatty acids. A baked potato is a better choice than mashed potatoes. turkey from the meat and beans group. Choose them wisely. but most people still eat too much saturated fat. Snacks and meals eaten away from home provide a large part of daily calories for many people. or a cup of low-fat milk or yogurt for a snack. especially saturated fats.

corn oil. Some fish. canola.Choose 2 to 3 servings of fish. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. and fatty fish like salmon. . Shellfish. shortening). Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. most nuts. fatty fresh and processed meats. avocados. beans. and Nuts . such as many hard margarines and shortenings. and mackerel. Fish. or nuts daily. These foods include those high in partially hydrogenated vegetable oils. These foods include liver and other organ meats. olives. egg yolks.Limit your intake of high-fat processed meats such as bacon. . Eggs. taking care to avoid excess calories. Keep your intake of these foods low. Vegetable oils such as soybean oil. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. other lean meats. peas. such as salmon. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. lard.If you need fewer calories. and peanut oils are some of the oils high in monounsaturated fats. salami. Meat.regular ice cream). and other cold cuts. shellfish. and coconut oil. Choose dry beans. and dairy fats.Choose vegetable oils rather than solid fats (meat and dairy fats. tuna. decrease the amount of fat you use in cooking and at the table. Try the lower fat varieties (check the Nutrition Facts Label). sunflower. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. or lentils often. Following the tips listed below will help you keep your intake of saturated fat at less than 10 percent of your total calories: Fats and Oils . Use moderate amounts of food high in unsaturated fats. the skin and fat of poultry. Poultry. Beans. . Trim fat from meat and take skin off poultry. Olive. bologna. lean poultry. Unsaturated fats occur in vegetable oils. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. palm oil. sausages.

breads. fat-free or low-fat yogurt. Sugars and starches occur naturally in many foods that also supply other nutrients. Sugars are carbohydrates and a source of energy (calories). Limit ground meat and fatty processed meats. Foods at Restaurants or Other Eating Establishments . CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber.Limit your intake of foods with creamy sauces.Choose fat-free or low-fat milk. . and add little or no butter to your food. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. and grains. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. fruits. the number one source of added sugars is nondiet soft drinks (soda or pop). some vegetables. During digestion all carbohydrates except fiber break down into sugars. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Examples of these foods include milk..Limit your intake of liver and other organ meats.Use egg yolks and whole eggs in moderation. Dairy Products . Try switching from whole to fat-free or low-fat milk. and low-fat cheese most often.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. . and cheese.Choose fish or lean meats as suggested above. cereals. . . not the naturally occurring sugars in foods like fruit or milk. Choose foods lower in saturated fat and cholesterol. In the United States. Foods containing added sugars provide calories. Prepared Foods . but may have few vitamins and minerals. This decreases the saturated fat and calories but keeps all other nutrients the same. marbled steaks.Choose fruits as desserts most often.

At present. but when you do decide to switch to a meatless diet. Choose and prepare foods with less salt. You will face no nutritional deficiencies. Not all foods with added salt taste salty. High salt intake also increases the amount of calcium excreted in the urine. also are high in vitamins and minerals. consuming less salt or sodium is not harmful and can be recommended for the healthy. Some people add salt or a salty seasoning to their food at the table. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. However. Some foods with added sugars. presweetened cereals. You may be able to reduce your chances of developing high blood pressure by consuming less salt. normal person. and some cooking styles call for adding a very salty seasoning such as soy sauce. Intake of a lot of foods high in added sugars. . and fruit drinks and fruitades are also major sources of added sugars. like soft drinks. Never stop learning about your diet and what you put into your body. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. and sweetened canned fruits. Salt (sodium chloride) is the main source of sodium in foods. the firmest link between salt intake and health relates to blood pressure. Some recipes include table salt or a salty broth or sauce. There is no way to tell who might develop high blood pressure from eating too much salt. cakes and cookies. is of concern. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. The reasons for switching to a vegetarian lifestyle are many. Eating less salt may decrease the loss of calcium from bone. you need to go into it with as much information as you can. 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. Salt is found mainly in processed and prepared foods. like chocolate milk.Sweets and candies. Only small amounts of salt occur naturally in 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. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation.

WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. Being healthier on a vegetarian diet means spending less on health care. Being higher on the food chain. Consists mainly of raw fruit. Vegetarians live on a diet of grains. particularly saturated fats. poultry. • Fruitarian. There are over 20. game. fish. A vegetarian does not eat any meat. The dangers herein. These drugs are consumed when animal foods are consumed. are well documented. • Vegan: Does not eat dairy products. Aims to maintain a balance between foods seen as ying (positive) or yang (negative).Animal foods are higher in fat than most plant foods. herbicides. poultry or any slaughterhouse by-product such as gelatin. • Lacto-vegetarian: Eats dairy products but not eggs. etc. Whatever your reason for wanting or not wanting to become a vegetarian. The diet progresses through ten levels. This is the most common type of vegetarian diet. or slaughter by-products such as animal fats. seeds. growth hormones and other veterinary drugs that are given to livestock animals. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Plants do not contain cholesterol. vegetables and fruit. shellfish or crustacean. though each level gradually eliminates animal products. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. . I have included this section for your personal choice. eggs. Vegetarian foods tend to cost less than meat based items. You might be surprised to know that there are many different types of vegetarians. The highest levels eliminate fruit and vegetables. becoming increasingly restrictive. grains and nuts. or any other animal product.000 different drugs. Vegetarians not eating anything containing dairy products or eggs are called vegans. nuts. A type of vegan diet where very few processed or cooked foods are eaten. fish. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. The list can go on and on. eventually reaching the level of a brown rice diet. Not all levels are vegetarian. animal foods contain far higher concentrations of agricultural chemicals than plant foods. with or without free-range eggs. milk and milk products. in secondary consumption of antibiotics. including sterols. antibiotics. including pesticides.

The women would grow huge gardens that would provide the rest of the nutrition. The meat was cleaned and cured without chemicals or preservatives. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat.Other terms can be used in describing various vegetarian diets. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. but also how it was processed for human consumption. Somewhere along the way. big business began changing the way food was not only distributed. though their exact meaning can differ. Back then. That includes chicken. Men would kill deer. In fact. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. and pigs to provide food for their families. many years ago. though in other cases it may simply mean a lacto-ovo-vegetarian diet. cows. but not fish. There really is no single vegetarian eating pattern as you can see from the definitions above. They were freaked out by the thought of consuming something that at one time could look them in the eye. because choosing to eat as a vegetarian is such a personal decision. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. Persons consuming fish but no meat are sometimes called pescetarians. 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. The term strict vegetarian may refer to a vegan diet. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. . Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. the food was pure and unprocessed. people survived on what they could grow or kill. Many. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish.

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. but others have taken a different turn. They have decided that eating pure and natural foods instead of processed foods are the way to go. . These two instances .for anyone! Many animals are also infected with diseases due to poor living conditions. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Meat . and results were published that indicated some of these processing procedures weren't as safe as originally thought. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Plus. Mad cow disease is a very real illness that causes dire circumstances even death. even before the animals are sent to a slaughterhouse. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. and other diseases.is often associated with higher risks of heart ailments. Then concern began to arise as to how safe these foods really were. It's true that the way we process meats can begin in a not so pleasant way. surveys were taken. Studies were conducted. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.Initially. people just accepted the fact that processed foods were a way of life.the way animals are killed and the preservatives put into the meat .are reason enough for some people to give up meat. elevated blood pressure. Some of us still don't have much concern over our processed foods.especially red meat . It is a lot cheaper to buy vegetarian foods instead of meat. Let's look at some common reasons people give for eating meatless meals. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Another good reason is that meat is expensive. This can't be healthy . They are also often injected with artificial hormones to increase meat production. Once they are killed. In fact.

Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. It's just a more productive and less invasive way to eat that gives way more benefits than not. A vegetarian diet is healthy because it is typically low in saturated and total fat. This is simply not true. As a result. Medical studies have proven that a vegetarian diet is easier to digest. Certain components of food help our bodies not only operate more efficiently. and enjoy very productive lives. fewer dental problems. and imposes fewer burdens and impurities on the body. are healthier. most people choose a vegetarian diet for health reasons. There are six food groups in the vegetarian diet. and their physical appearance is better. They include: . and vitamins are all contained in our foods. but keep us from getting sick. and thus smaller medical bills. calcium. make less frequent visits to a doctor. Whatever the reason. Vegetarians are less susceptible to major diseases that afflict present-day society.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Protein. there can be little doubt that eating a vegetarian diet is a healthier way to eat. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. 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. their bodies are more refined. Their immune system is stronger. they live longer. Vegetarians have fewer physical complaints. provide a wider range of nutrients. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables.

• Vegetable oils and fats . like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. flour. Protein is very important in the diet. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. . etc. Still. millet. • Soya products: tofu. • Pulses: peas. D. pasta etc). barley. supplies vitamins A. rye. etc. maize (sweet corn). Fish. maize. tempeh. almonds. cashews. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. etc. peanuts. lactating or very active).margarine or butter. rice. pine kernels etc. brazils. proteins. zinc. vitamins and minerals. beans. although they are needed in varying quantities.wheat (bread & pasta). All these nutrients can be easily obtained by vegetarians from other sources. • Dairy products or Soya products . Women need about 45g of protein a day (more if pregnant. Meat supplies protein. sunflower seeds. some B vitamins and minerals (mostly iron. and E. men need about 55g (more if very active). • Grains/cereals: wheat (in bread. chick peas. lentils. sesame seeds. fats (including oil). oats. linseeds. Most foods contain a mixture of nutrients (there are a few exceptions. soya protein etc. Evidence suggests that excess protein contributes to degenerative diseases. • Nuts & Seeds . veggie burgers. rice. walnuts. pumpkin. rye. oats. walnuts. • Seeds: sesame. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. • Fruit & vegetables. and the mineral iodine. • Pulses . in addition to the above.almonds. potassium and phosphorous). baked beans. barley. All are equally important to our well-being. Nutrients are usually divided into five classes: carbohydrates. Potatoes are a useful cereal alternative. hazelnuts. lentils.tofu. fat. soya milk. Carbohydrate. it is worth remembering that everything you eat gives you a whole range of essential nutrients.• Cereals/grains . sunflower.kidney beans. tempeh. textured vegetable protein. We also need fiber and water.

vitamins or minerals and they are also the main cause of dental decay. rice. buckwheat.• Dairy products: milk. A few examples are beans on toast. whether we are meat-eaters or vegetarians. We mix protein foods all the time. or rice and peas. Because of this. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins.g. The sugars or simple carbohydrates can be found in fruit. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. they have to be provided in the diet and so they are called essential amino acids. Refined sources of sugar are best avoided as they provide energy without any associated fiber. pasta. macaroni cheese. we don't have to worry about complementing amino acids all the time. such as potatoes and parsnips. any deficiency in one is cancelled out by any excess in the other. rye) and some root vegetables. • Free range eggs. There are three main types: simple sugars. Carbohydrates are the body's main source of energy. Single plant foods do not contain all the essential amino acids we need in the right proportions. muesli. millet. milk and ordinary table sugar. Adding dairy products or eggs also adds the missing amino acids. Contrary to previous . as long as our diet is generally varied and well-balanced. There are 20 different ones in all. it can be made up from the body's own stores. quiche. oats. Most of our carbohydrates are provided by plant food. It is now known that the body has a pool of amino acids so that if one meal is deficient. Even those foods not considered high in protein are adding some amino acids to this pool. barley. complex carbohydrates or starches and dietary fiber. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. Amino acids are the units from which proteins are made. but eight cannot be made. We can make many of them in our bodies by converting other amino acids. Complex carbohydrates are found in cereals/grains (bread. cheese. porridge. The unrefined carbohydrates. It is a normal part of the human way of eating. This is not as alarming as it sounds. yoghurt (butter and cream are very poor sources of protein). but when we mix plant foods together. e. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet.

pulses and green vegetables. are termed essential as they must be provided in the diet. or in sufficient quantities. leafy green vegetables and fruits like apricots and peaches. nuts & seeds. This is no problem as they are widely found in plant foods. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. for the manufacture of hormones and to act as a carrier for some vitamins. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. called fatty acids. In fact starchy foods are very filling relative to the number of calories that they contain. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). with the exception of palm oil and coconut oil. orange or yellow vegetables like carrots and tomatoes. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. fats are made of smaller units. such as olive oil or peanut oil. Two of these fatty acids. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. as it is now termed. The one thing they have in common is that only small quantities are needed in the diet. like sunflower or safflower oil are unstable at high temperatures. B2 (riboflavin). B6 (pyridoxine). A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Like proteins. Dietary fiber or non-starch polysaccharide (NSP).belief a slimming diet should not be low in carbohydrates. refers to the indigestible part of a carbohydrate food. Mono-unsaturated fats. Fiber can be found in unrefined or wholegrain cereals. are best used for frying as the poly-unsaturated fats. B3 (niacin). . It is added to most margarines. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. linoleic and linolenic acids. folate. pantothenic acid and biotin. Too much fat is bad for us. B12 (cyanocobalmin). but a little is necessary to keep our tissues in good repair. • B Vitamins: This group of vitamins includes B1 (thiamin). fruit (fresh and dried) and vegetables.

It is also added to most margarine and is present in milk. dried fruits. but a good intake of vitamin C will enhance absorption. whole meal bread. • Vitamin K: Fresh vegetables. all leafy green vegetables and potatoes. tap water in hard water areas. bread. • Vitamin E: Vegetable oil. eggs. Vitamin D helps calcium to be absorbed. wholegrain cereals. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Minerals perform a variety of jobs in the body. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. soya milks.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. The very young. eggs. • Iron: Needed for red blood cells. cheese. . • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. Vitamin B12 is added to yeast extracts. salad vegetables. • Vitamin C: Fresh fruit. veggie burgers and some breakfast cereals. cheese and butter. Vegetable sources of iron are not as easily absorbed as animal sources. Found in dairy produce. leafy green vegetables. nuts and seeds (especially sesame seeds). dried fruits (especially apricots and figs). molasses. lentils and pulses. cereals and bacterial synthesis in the intestine. Found in leafy green vegetables. These sources are usually adequate for healthy adults. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products.

Bone loss occurs with age in all individuals. This causes bones to be brittle and liable to fracture. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Found in green vegetables. CALCIUM Calcium is the most abundant mineral in the human body. lentils and wholegrain cereals. There is continuous movement of calcium between the skeleton and blood and other parts of the body. about 99% is in the bones and teeth where it plays a structural role. increasing re-absorption of calcium by bones. The main function of calcium is structural. Osteoporosis can be due to calcium deficiency. Metabolites of Vitamin D are important in this. sesame and pumpkin seeds. Calcium also plays a role in cell biology.2 kg of calcium. The skeleton of a young adult male contains about 1. Dairy products also have plenty of iodine. Calcium can bind to a wide range of proteins altering their biological activity. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. This may be related to repeated pregnancy with lengthy breast feeding. but the quantity depends on how rich the soil is in iodine. calcium deficiency may lead to osteomalacia (softening of bones). This is finely controlled by hormones.• Zinc: Plays a major role in many enzyme reactions and the immune system. This usually occurs after 35- . In adults. Of the body's total calcium. activating clotting factors. This involves loss of calcium from the bones and reduced bone density. Sea vegetables are a good source of iodine for vegans. Calcium is also needed for blood clotting. • Iodine: Present in vegetables. This is important in nerve impulse transmission and muscle contraction. cheese. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. muscle contraction and nerve impulse transmission.

Lack of exercise. Meat is a very poor source of calcium. vomiting and calcium deposition in the heart and kidneys. found in bran. tofu. found in certain fruits and vegetables can also bind calcium. Calcium balance can be affected by a range of other factors. This is called tetany. whole cereals and raw vegetables is one of these. However. other research has found no difference between vegetarians and omnivores. Uronic acid. A number of substances can inhibit the absorption of calcium. Postmenopausal women are particularly at risk from osteoporosis. oestrogen. . and oxalic acid. smoking and alcohol can all increase the risk. This involves sensations of tingling and numbness and muscle twitches. Vitamin D is essential for absorption of calcium from the gut. However. Most flour is fortified with calcium carbonate so cereals can also be a good source. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. The risk of osteoporosis may be altered by factors other than diet. Reduced intake leads to increased efficiency of absorption. Adaptation to both high and low calcium intakes occur. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Dairy products. leafy green vegetables. Calcium loss is reduced if dietary calcium is low. Phytic acid. Calcium is lost in the feces. nuts and seeds (almonds. Calcium loss is roughly equal to dietary calcium in adults. In infants and children calcium is retained for new bone growth. This is thought to be due to animal protein increasing calcium loss from bones. and dried fruit are all good sources of calcium for vegetarians. In severe cases muscle spasms may occur. A low level of calcium in the blood and tissues can cause hypocalcaemia. Calcium is present in a wide range of foods. Hard water may also provide calcium. being underweight. Calcium is also lost during lactation in breast milk. This is due to reduced levels of the hormone. Saturated fats can also lessen calcium absorption. This usually results from excessive doses of vitamin D and can be fatal in infants. Excess calcium in the blood can cause nausea. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. brazil nuts. sesame seeds). Bone loss is greatest in women following the menopause. a component of dietary fiber. urine and sweat.40 years and involves the shrinking of the skeleton. diets habitually high in these acids are not thought to have a major effect on calcium absorption.

Cholesterol is present in animal foods but not plant foods. The nature of fat depends on its constituent fatty acids. The building blocks of fats are called fatty acids. Vegetable fats are generally unsaturated. monounsaturated or polyunsaturated. Therefore.Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. calcium absorption from the gut increases and no additional calcium is generally needed. Fats consist of fatty acids and glycerol. The term lipids include both fats and oils. being made up of three fatty acid molecules to one glycerol molecule. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Nearly all the fats in our bodies and in foods are triglycerides. Fats can be classed as either saturated. Fats and oils are essentially the same. . Raised blood cholesterol is associated with an increased risk of heart disease. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. There are about 16 different fatty acids commonly present in foods. having particularly high calcium needs. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. This depends on the type of chemical bonds present in the fatty acid. Fats tend to be solid at room temperature whilst oils are liquid. monounsaturated or polyunsaturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Saturated fat raises the level of cholesterol in the blood. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Foods rich in saturated fats are usually of animal origin. Breast feeding women need extra calcium. Pregnant adolescents are an exception to this. These can be either saturated.

Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. If there is just one double bond then it is monounsaturated. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Cholesterol belongs to the sterol group of fats. However. suet and meat fat are saturated fats. Two fatty acids are termed essential fatty acids. As well as being a concentrated source of energy. arachidonic acid is not an essential fatty acid as was once believed. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Butter. For this reason. It is present in all animal tissues but is absent from plants. Plant oils may be hardened by the addition of hydrogen atoms. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. though fish oils may also be high in polyunsaturated fatty acids. fats act as carriers for fat-soluble vitamins A.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. E and K. Fats have a number of important functions in the body. . The body can make its own cholesterol and so a dietary source is not required. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Because of this conversion. fish oils are sometimes used therapeutically. Fats are also essential for the structure of cell membranes and are precursors of many hormones. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. This process is known as hydrogenation. Saturated fats tend to be animal fats and are solid at room temperature. rapeseed and soyabean oils. They are widely present in plant oils such as sunflower. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Unsaturated fats are liquid at room temperature. If there is more than one then it is polyunsaturated. D. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. These are linoleic acid and alinolenic acid. lard. Hydrogenated vegetable oils are often present in margarine and other processed foods. converting double bonds to single bonds. then it is unsaturated. They are usually of plant origin. These must be present in the diet as the body is unable to make them itself.

Unsaturated fatty acids can exist in two different geometric forms. C and E offer protection against free radicals. HDL cholesterol may help protect against the risk of heart disease. especially when exposed to heat or sunlight. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. This can lead to atherosclerosis. Meat. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. These complex molecules are called lipoproteins. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. stress and environmental pollutants can increase the generation of free radicals in the body. It is the LDL cholesterol which has been linked to heart disease. It has been suggested that trans-fatty acids can increase the risk of heart disease. Hydrogenation of margarine causes this to occur. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Anti-oxidants such as vitamins A. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. saturated fat raising blood cholesterol. Polyunsaturated fats are usually from plant sources. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Because of this high blood cholesterol is linked with heart disease. Saturated fats are nearly always from animal foods. . Unsaturated fatty acids exist naturally in the cis form. There are four main types of lipoprotein involved in cholesterol transport. Egg yolks and highfat dairy products are high in cholesterol. A number of factors. Polyunsaturated fats can also generate free radicals. Fresh fruit and vegetables are rich in these anti-oxidants.Cholesterol is transported in to various proteins. Cholesterol may form plaques on artery walls if levels in the blood are too high. Olive oil is a monounsaturated fat. including alcohol. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. These are called the cis and trans forms. Coconut oil and palm oil are vegetable sources of saturated fats. Cholesterol is present in all animal foods but not plant foods. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Lard and suet are saturated fats. eggs and dairy products all contain saturated fats.

Currently it is believed that around 42% of energy in the typical diet is from fat. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. IRON Iron is an essential component of hemoglobin. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. The remainder is stored in the liver. which acts as an oxygen store in muscle tissue. It also plays a vital role in many metabolic reactions. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. However. 2/3 of which is present in hemoglobin. Iron also plays an important role in the immune system. 1/3 suffering from severe deficiency and anemia. Research has also shown iron deficiency to be associated with impaired brain function. Vegetarian diets tend to be lower in fat than omnivore diets.5 and 4. loss of appetite and pallor. Advice to vegetarians is to keep fat intake to a minimum. lack of stamina.5g of iron. Iron deficiency can lead to anemia. and iron deficiency in infants can result in impaired learning ability and behavioral problems. spleen and bone-marrow. All these symptoms are associated with decreased oxygen supply to tissues and organs. headaches. insomnia. Iron is essential for the formation of hemoglobin. breathlessness. In developed countries. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. people with low iron levels having lowered resistance to infection. and to use olive oil for cooking purposes. Symptoms of anemia include tiredness. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. The body contains between 3. . transporting oxygen in the blood to all parts of the body. Special emphasis is placed on reducing the amount of saturated fat in the diet. A small amount is present as myoglobin. Dietary advice is to reduce this. between 10-20% of child-bearing age women are said to be anemic. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. the red pigment in blood. Iron deficiency is the most prevalent nutritional problem worldwide. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood.

These are the essential amino acids. Fiber may also inhibit absorption. Foods rich in vitamin C include citrus fruits. 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. oxalates and phosphates present in plant foods can inhibit absorption. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Phytates. pulses such as lentils and kidney beans. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Iron absorption can also be influenced by the amount of iron in the diet. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. whilst in plant foods iron is present as non-haem iron. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. sugars. the amino acids in one protein compensating for the deficiencies of another. leafy green vegetables. as can tannin in tea.Dietary iron exists in two different forms. . Unlike animal proteins. There are about 20 different amino acids. plant proteins may not contain all the essential amino acids in the necessary proportions. Haem iron only exists in animal tissues. amino acids and alcohol can also promote iron absorption. The absorption of iron is influenced by other constituents of a meal. Non-haem iron is less easily absorbed by the body than is haem iron. a varied vegetarian diet means a mixture of proteins are consumed. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. green peppers. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. and fresh leafy green vegetables. Excess dietary protein may lead to health problems. blackstrap molasses. Lowered levels of iron in the diet result in improved absorption. and some dried fruits. eight of which must be present in the diet. Vitamin C greatly increases the absorption of non-haem iron. Proteins are made up of smaller units called amino acids. However. Good sources of iron for vegetarians include wholegrain cereals and flours. Citric acid. despite a high intake of fiber and phytate.

nitrogen and occasionally sulphur. For children. Good sources of protein for vegetarians include nuts and seeds. oats. A typical protein may contain 500 or more amino acids. the essential amino acids cannot be made and so they must be supplied in the diet. pulses. Proteins in skin and bone provide structural support. Different foods contain different proteins.Proteins are highly complex molecules comprised of linked amino acids. immune protection. They play a crucial role in virtually all biological processes in the body. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. soya milk and textured soya protein such as soya mince). isoleucine. Proteins are essential for growth and repair. phenylalanine. Certain amino acids can be made by the human body. The eight essential amino acids required by humans are: leucine. histidine is also considered to be an essential amino acid. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. . soya products (tofu. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. There are about 20 different amino acids commonly found in plant and animal proteins. Excess protein may also be converted to fat and stored. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. However. hydrogen. Many hormones are proteins. protein is used. each with their own unique amino acid composition. valine. Protein can also provide a source of energy. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. cereals (wheat. The amino acid that is in shortest supply is called the limiting amino acid. and lysine. Muscle contraction. threonine. free-range eggs and some dairy products (milk. Amino acids are simple compounds containing carbon. Most foods contain at least some protein. methionine. cheese and yoghurt). All enzymes are proteins and are vital for the body's metabolism. Amino acids link together to form chains called peptides. and rice). oxygen. tryptophan. and the transmission of nerve impulses are all dependent on proteins.

it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. such as a grain with a pulse. As such. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. milk and cheese tend to be of a higher protein quality than plant proteins.Protein quality is usually defined according to the amino acid pattern of egg protein. which is regarded as the ideal. and in some cases better. Many plant proteins are low in one of the essential amino acids. Vegetarians and vegans eating a well-balanced diet based on grains. than protein from animal foods. This means when two different foods are combined. This does not mean that vegetarians or vegans go short on essential amino acids. pulses. Soya is a high quality protein on its own which can be regarded as equal to meat protein. For instance. it is not surprising that animal proteins. and rice with peas or beans are all common examples of protein complementing. grains tend to be short of lysine whilst pulses are short of methionine. Beans on toast. such as meat. the amino acids in one protein can compensate for the one lacking in the other. This is known as protein complementing. 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 . seeds. muesli with milk (soya or cow's). Previously. Combining plant proteins. However. cheese or peanut butter sandwich. The limiting amino acid tends to be different in different proteins. This is why plant proteins are sometimes referred to as low quality proteins. it has been thought that protein complementing needed to occur within a single meal. leads to a high quality protein which is just as good. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning.

particularly the bone marrow tissues responsible for red blood cell formation. While vegetarian diets usually meet or exceed protein requirements. Vitamin B12 neuropathy. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. If B12 deficiency occurs. 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. can also occur. and algae such as spirulina have all been suggested as containing significant B12. . they are typically lower in total intake of protein than non-vegetarian diets. the maintenance of the nervous system. seaweeds. This results in anemia. It contains cobalt. and growth and development in children. Because infants and children are growing they require more protein than adults (proportional to their body weight). involving the degeneration of nerve fibers and irreversible neurological damage. Many vegan foods are supplemented with B12. Fermented soya products. DNA production is disrupted and abnormal cells called megaloblasts occur. Vitamin B12 is necessary for the synthesis of red blood cells. B12 is necessary for the rapid synthesis of DNA during cell division. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. However. and so is also known as cobalamin. Deficiency can cause anemia. Symptoms include excessive tiredness. It is exclusively synthesized by bacteria and is found primarily in meat. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. There has been considerable research into proposed plant sources of vitamin B12. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). eggs and dairy products. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex.

The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. Vitamin B12 can be stored in small amounts by the body. Around 80% of this is stored in the liver. In comparison. People on diets low in B12. including vegans and some vegetarians. shoyu and tamari. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. and nori. However. found no significant B12. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. Spirulina. have both appeared to contain significant amounts of B12 after analysis. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Total body store is 2-5mg in adults. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. The only reliable unfortified sources of vitamin B12 are meat. known as intrinsic factor. seaweeds and algae have all been proposed as possible sources of B12. a seaweed. This is known as enterohepatic circulation. There has been considerable research into possible plant food sources of B12. including tempeh. sore tongue and menstrual disorders. These cannot be utilized to satisfy dietary needs. may be obtaining more B12 from re-absorption than from dietary sources. known as B12 analogues. dairy products and eggs. Vitamin B12 is excreted in the bile and is effectively reabsorbed. However. Other symptoms can include a smooth. Anemia may also be due to folic acid deficiency. it is thought that this is due to the presence of compounds structurally similar to B12.breathlessness. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. Fermented soya products. folic acid also being necessary for DNA synthesis. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. listlessness. an algae available as a dietary supplement in tablet form. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. analysis of fermented soya products. pallor. When deficiency occurs. Assay methods used to detect B12 are unable to differentiate between B12 . B12 is also important in maintaining the nervous system. miso. and poor resistance to infection. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency.

Boiling milk can also destroy much of the B12. 1/2 pint of milk (full fat or semi skimmed) contains 1. Lactating women need extra B12 to ensure an adequate supply in breast milk. A boiled egg contains 0. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. A slice of vegetarian cheddar cheese (40g) contains 0. as the B12 analogues can compete with B12 and inhibit metabolism. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Bacteria present in the large intestine are able to synthesize B12. However. Zinc is vital for the healthy working of many of the body's . It helps with the healing of wounds and is a vital component of many enzyme reactions. In the past. These include yeast extracts. Pregnant women are not thought to require any extra B12. B12 not being absorbed through the colon lining. Human feces can contain significant B12. and breakfast cereals. veggie burger mixes. the bacteria produce B12 too far down the intestine for absorption to occur. B12 has very low toxicity and high intakes are not thought to be dangerous.5 µg. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. particularly in areas where hygiene standards may be low. A range of B12 fortified foods are available. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Analysis of possible B12 sources may give false positive results due to the presence of these analogues.and its analogues. soya milks. textured vegetable protein. vegetable and sunflower margarines. though little is known about this. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans.7 µg.2 µg. Vecon vegetable stock.

Dietary fiber and phytic acid. . lipids and energy. and decreased growth rate and mental development in infants. delayed wound healing. particularly in association with protein foods. anorexia nervosa. Zinc has a range of functions. yeast. 30% in bone and about 5% in our skin.systems. nuts. Particularly high concentrations are in the prostate gland and semen. 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. As a component of many enzymes. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. There are no specific storage sites known for zinc and so a regular supply in the diet is required. prostate problems. pulses and nuts. in insulin activity. alcoholics and those suffering from trauma or post-surgery. 60% is found in muscle. zinc is involved in the metabolism of proteins. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Our body contains about 2-3g of zinc. Good sources for vegetarians include dairy products. and in liver function. Zinc is found in all parts of our body. The recommended amounts of zinc for adult men are 1/3 higher than those for women. found in bran. inhibit zinc absorption. a poor immune response and skin problems. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Other symptoms of zinc deficiency can include hair loss. carbohydrates. fatigue. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. beans and lentils. The first signs of zinc deficiency are impairment of taste. wholegrain cereals. diarrhea. It is always better to seek the advice of an expert before dosing yourself with supplements. It is thought that zinc supplementation can help skin conditions such as acne and eczema. in the metabolism of the ovaries and testes. seeds and wholegrain cereals. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Only 20% of the zinc present in the diet is actually absorbed by the body. The more sexually active a man the more zinc he will require. 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.

such as Iran and other Middle East countries. EDTA. sweat. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Too much zinc will interfere with the metabolism of other minerals in the body. . Conversely high levels of zinc in the diet can prevent the absorption of cadmium. semen and also menstruation. A deficiency of zinc in the diet means zinc absorption is improved. vomiting and fever. Breast feeding mothers need extra zinc in their diet.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. It can be a shock to your body if you go cold turkey and give up everything meat in the first stages of this transition. but it is thought that demands are met by increased absorption from the gut. A vegetarian diet makes you a healthier person. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Excess zinc is toxic. hair.g. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. Zinc is lost via the feces. particularly iron and copper. but also some common sense. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. but getting started with this new lifestyle takes not only dedication. Baking can destroy over half the phytic acid in whole meal bread. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. skin. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Pregnant women do need extra zinc. urine. Various chemicals added to many processed foods can also reduce zinc absorption e. phosphates. You will have a larger chance of not succeeding if you do it this way initially.

tofu. Others eat vegetarian food one day a week. Join The Vegetarian Society to make sure that you always have access to our expert advisors. . then fish. Learn as much as you can about nutrition and what your body needs to thrive and prosper. cous cous and all sorts of vegetables. And. A little later in this book. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. there are literally hundreds of vegetarian cookbooks around. including meat alternatives like mince and sausages made from soya or Quorn(tm). then poultry. 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. The important thing is to work out what will suit you and stick with it. Whether you need simple step by step instructions or gourmet dishes to impress your friends. we'll give you some great veggie recipes. Be prepared to take a little teasing or snide remarks.usually from people who know very little about their own health and dietary needs. We've given you most of what you need to know in the above chapters. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Don't go it alone. but you can learn to stay healthy by understanding what it is your body needs. Try something new. You'll have to change your habits. As you get more confident about vegetarian food. Educate yourself by reading labels or making all your food yourself. Don't be put off by a bit of teasing or ill-informed scare stories. this can be difficult. but always be a learner when it comes to your body and what you put into it. then two or three days and eventually every day. Buy a vegetarian cookbook (or borrow one from your local library). Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. If you've grown up eating meat. Be careful about hidden non-veggie ingredients in foods. pulses. but investing in a cook book is a great way to start. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places.Some people start out by eliminating red meat first. Vegetarians are sometimes the brunt of jokes and prejudices . remember to let them know in advance that you are vegetarian. to avoid any embarrassment when friends are cooking for you.

You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. 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. pumpkin.bread.will be suitable for vegetarians . 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. Don't throw that food away. Then you'll need to stock up on vegetarian friendly foods. Most people keep a few stock items in their kitchen cupboard or freezer. many meat-flavored varieties are actually vegetarian) Yeast extract (e. frozen chips etc . flour. sunflower and many others) The list looks long. but you don't need to buy everything! In fact. That includes anything made with animal products or preservatives. vegetable oil. Many of the basics . dairy products.g. free-range eggs. 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. Donate it to a church or local food pantry.

It shows their talent. that fear keeps them from accepting dinner invitations from family and friends. pasta sauces and soups are all suitable for vegetarians already. If not. If you find yourself in that predicament. ratatouille. all have something vegetarian on the menu. can something special be prepared. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think.com/theme/609/restaurants. many of the soups are bean based with no meat. Most all of the better chain food restaurants have salad bars. Bean burgers. ask your server what is available. feeds their ego and gets you an outstanding meal. baked beans. Many of your favorite dishes. pulses or just vegetables. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries.Eating vegetarian is a real culinary adventure. DINING OUT For many new or wannabe vegetarians. jacket potatoes. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Most chefs in quality restaurants <http://www. or stick with more familiar tastes if you prefer. you will almost always be able to find a vegetarian friendly meal on the menu. If not. stir-fry and curries can be made with soya mince. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. such as spaghetti bolognaise. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. well stocked salad bars. many cheeses and all sorts of ready meals. Or worse. chili. Once you've broken out of the conventional meat-and-two-vegetable routine. you can break all the rules. If you know you are going to be eating in restaurant X on Saturday. . call ahead and ask if they offer vegetarian entrees and if not. Look at the soup bars also. scrambled eggs.html> are more than happy to whip something up. Many have extensive. If you are going to a quality restaurant or one that is locally owned. Most often than not. pizzas. you will get a yes. veggie sausages.associatedcontent.

Indian restaurants are terrific for vegetarians. such as pasta fagioli. If you thought you'd never dine again under the Golden Arches. ovo lactos have lots of options.Italian restaurants are another great option for vegetarians. At the big chain restaurants like Olive Garden or the Spaghetti Factory. Other ethnic options are excellent choices for vegetarians. Many Italian soups. Plain cheese pizza. don't fret . or Mexican food. as it pasta primavera. Japanese. are just as tasty as the meat-loaded kind. Chinese restaurants are great for vegetarians. baba ganoujh (a delicious eggplant spread). And if the gang heads out for pizza. delightful little pastries stuffed with meat. Just take a moment to quiz your server about how the dishes are prepared . Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. which are an excellent source of protein (and delicious). Pasta with meatless marinara sauce is a staple menu item. too. dolma (stuffed grape leaves). get their protein from rice and beans (just make sure that they use vegetable broth. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. If you're new to Indian cuisine. Depending on the chain. a traditional. you were wrong. spicy lentil dish. yogurt and fruit or a number of other meatless items off the menu. be aware that many Indian dishes are prepared using clarified butter. as well. If you like Mexican fare.just ask that your meal be prepared with vegetable oil instead. too. Most fast food chains now offer garden salads in a wide variety of different flavors. especially the ovo lactos. Order your salad with no meat and you're set to go. and not beef or chicken). or even a cheese-less pizza topped with vegetables. called ghee .Even fast food restaurants are getting into the healthy trend. spanikopita (spinach pie) and salad made with a grain called tabouli. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant.some dishes that sound vegetarian on the menu may contain meat or eggs. Tell your waiter that you don't eat meat. you have a delightful adventure ahead of you .try dal. offering delicious vegetable entrees. though. Hit a Greek restaurant and load up on hummus. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. and samosas. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. and they'll make sure your meal comes the way you want it. which is loaded with vegetables. although not all cities have them. rice and noodles. you can have gazpacho (a cold vegetable . The Indian diet has a rich tradition of vegetarianism. you can add a baked potato.

you really do have to stand firm. remember that's it's just for one meal . Here they are worrying about your health and you are worrying about hurting their feelings. loved one that you are indeed paying attention to your health. but often misguided.soup). This is one time. the breaded and fried) and bean-and-cheese versions of all the usual favorites . dazzling your guests with such tasty choices that they'd be foolish to miss the meat. Assure the well meaning. enjoy the company and have a good time anyway! . about behaving well under challenging circumstances. In those cases. Don't be afraid to ask questions when you are dining out. If all there is on the table that you can eat is bread and salad. fundamentally. and you have the research to back it up.chat with your tablemates. That you feel. If you're the host. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. If you're not comfortable with taking a chance on the veggie burger.and. books and magazines so they can learn more. Offer to show them websites. But what if you're the guest? Often. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. if you're questioned. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. do so . chiles rellenos (green peppers stuffed with cheese. you can make sure that you have a tempting variety of delicious foods. they may not know how to feed you.can be problematic for people on special diets. you need to make the best of things. enchiladas. the family member or friend that just will not accept that you've gone meatless. simply order a salad or baked potato. It's tough. that your diet is the perfect diet for you. Even if it's disappointing.burritos. even if your hosts know that you're vegetarian. Or you may end up in a situation where your hosts simply have no idea of what your needs are. Dinner parties . tostadas and tacos. Etiquette is. smile and say that they're so delicious that you're happy to enjoy them. The choices are more diverse than what you think.both attending them and hosting them .

allowing guests to fill their plates only with what they want. eat. don't make an issue of your diet. If you accommodate their needs that same way you'd like yours accommodated in a similar situation.how about offering the same courtesy to them? When you invite guests to dinner. You can choose to prepare a separate meal in your home for your meat eating guests. It's a choice only you can make! . One sure way to make everyone happy is to serve a variety of different dishes buffet style. stick to your choices and prepare a vegetarian dinner. or didn't. When having people to your home for dinner. Part of being a terrific host is anticipating your guests' needs. and leave some empty space so it looks like you ate something. Chances are good that people won't even notice that they are eating dishes that don't contain meat. you can make them feel extra welcome in your home. You should only serve meat if you genuinely feel comfortable doing so. It helps them to feel comfortable if they don't want to eat something . Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. You'll be surprised at what people have to say . or peanuts. To be blunt. If the conversation is compelling.If there's absolutely nothing on the menu that you can eat. Even under the worst circumstances there will be something for you to snack on. If someone asks. by all means do that. Hide the meat under some lettuce. and you think there might be challenges finding something to eat. or dairy. but you won't be suffering from hunger pangs throughout the evening. do what children do . If you're comfortable handling meat products and are doing it for the courtesy of your guests.some are allergic to bell peppers. Whatever happens. ask them if they have special dietary needs. most people won't notice how much you did.no one will be looking at their plate and wondering why there's still food there . then eat a light meal before you leave the house. or if there's anything they absolutely hate. tell them you're vegetarian and steer the conversation to something else.squish things around and mess up your plate. no one is really interested in what you can't eat.and it'll save you the effort of serving. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Think about how you'd like to be treated when you go to dinner at a friend's home . or your hostess sits a plate of animal food in front of you. If you're headed to a big social event like a wedding or a family dinner. so you have more time to enjoy your guests. but only do so if you won't be compromising your choices.

made just for us and full of all the nutrients we need. Cow's milk should never be fed to babies under one year old.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period.breast milk is a natural food for humans while cow's milk is not). (And if you're a vegan and you breast feed. as it can cause intestinal bleeding and lead to anemia. The timing varies from baby to baby . the alternative to breast milk.you're not passing on any of the antibiotics.soy is less likely to cause allergies than cow's-milk-based formulas. 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. . breast milk is the optimal food. pesticides or other contaminants that you would if you were eating meat. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. your child is still a vegan. Out first food is our mothers' milk. as yet unidentified. We all start out life as lacto vegetarians. is made as close as possible to that of mother's milk. At the four-to-six month mark.So you've decided to become a vegetarian. Whether or not you breast feed is entirely your decision but. your breast milk is superior to that of meat-eating mothers . it's time to transition to solid foods. Should you decide not to breast feed. In addition to the sugars and other nutrients. it's time to introduce your baby to solid foods. if you're a vegetarian. and it's all we require or should eat for the first four to six months of life. for most babies. too . The good news is. scientists believe that there are other. But don't give regular soy milk to a baby less than a year old. Also. and when she takes a quart or more of a formula per day and still acts hungry. as it's not designed to meet their nutritional needs. substances in breast milk that make it superior to infant formula. This isn't necessarily true. what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. Infant formula. choose a soybased formula .

Start with raw. When giving babies "finger foods. Follow the same feeding schedules and advice that you would for any other baby. and lightly blanched and cooled broccoli.once your child is old enough to transition off formula. Raw vegetables can be introduced then.You'll want to introduce solid foods slowly. Good choices are carrot sticks. you can give him water. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. which can be cooked until fairly soft and have a pleasant. about a half-ounce per serving.rice cereal is best. buy ones that are free from added sugars. except for not feeding them meat. large. Once your baby eats cooked cereal. start introducing high-protein legumes to the baby's diet. lettuce and other leafy green vegetables. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. As long as it's safe for the baby to chew. regular soy milk. as well as soy cheese and soy yogurt two servings per day. It's smart to introduce new foods one at a time. Adapt the guidelines in the baby books to the vegetarian diet. begin to slowly introduce other foods. 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." take care that the foods aren't too hard. hot dogs and sandwich slices . Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . If you buy prepared foods. bland flavor. As you ease into the toddler/preschooler years (ages 1 to 4). an vegetables that adults eat are fine for a child. starting with veggies that are easy to chew and unlikely to present a choking hazard. or round. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Most babies are very fond of lentils. Nut butters should not be fed until after 12 months. preservatives and any other additives that your baby doesn't need. Vegetarian and vegan children are just like any other kids . sharp. Slowly add tofu into their meals and snacks. At seven to ten months. regular soy milk or rice milk. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. so that their systems can get used to the change in diet. so if your baby has sensitivity to a food you can easily identify it. you can start offering your child some vegetarian versions of classic kids' favorites. Start with cooked grains . juice.they'll be a bit fussy sometimes. or any other nutritious liquid.

Don't worry about a vegetarian diet affecting your child's growth .especially if you have a husband or wife who loves a nice juicy steak on a regular basis. fruits and vegetables to add lots of necessary nutrients to their diet. they sometimes don't get all the calories they require. to sandwiches. you often find yourselves negotiating to find a middle ground that you can live with. You choose someone to spend the rest of your life with and. Very young children also need to eat more than three meals each day. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . as time passes. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. One partner may be a social butterfly but . He loves reality television. they caught up by age 10. she adores opera. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation .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. One of you is messy. when they were actually taller than average. and since small children have equally small stomachs. but the other is neat. All marriages are about compromise. So be generous with the snacks featuring grains. which is calorie-dense and full of good fats.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles.add avocado. cookies and other baked goods Vegetarian diets feature a lot of bulky. too. filling plant foods. 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. Peanut and almond butters are excellent sources of calories for kids. and weighed slightly less than children raised on an omnivorous diet.

Married couples figure out how to adapt to such differences. See if you can get them to eat soy hot dogs. If your partner eats meat. the subject will come up naturally . • Try to get your partner to compromise on certain foods. . • Don't talk endlessly about your diet. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. too. • Try to find restaurants where you can eat together. appealing meals so that your partner can see that the diet isn't boring. it isn't a choice designed to make your life unhappy or more complicated. on convenience or on habit. You and your spouse may agree on a lot of things. Try to respect their decision. If you judge your spouse harshly for not joining you in your vegetarian journey.the other's happy to stay home every night with a good book. Try to keep in mind that your choice to become vegetarian was a personal one. • Never attack your spouse's point of view. You can't control what your spouse eats . If your partner is interested. you may be turning them off entirely. As the popularity of vegetarianism increases. Choose venues that offer both meat dishes and vegetarian options.but don't lecture. There are probably far more of those than there are issues on which you don't see eye-to-eye. closing the door to them making that step themselves in the future. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. • Acknowledge that your spouse's diet isn't meant to hurt you. to believe that your ideal partner will share all of your values. veggie burgers and non-dairy cheese at home. Buy a few cookbooks and try new recipes to keep things interesting. • Be a positive role model. whether it is based on ethical principles. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. and it has to be for them. • Play an active role in shopping and preparing meals.no two individuals are exactly alike. doing laundry. No one likes to be told that they're "bad. and the day-to-day struggle of paying bills. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. The key to making it work is acceptance of each other's choices. when you're single and dating. Cook a variety of tasty. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. but still disagree on how to eat. especially in public. getting to work and raising children can sometimes make even the smallest difference seem enormous. But that's unrealistic . so that you can enjoy a fine meal together.but you can control how you behave towards them." particularly if they're simply eating the same diet as most of the other people they see every day. It's understandable.

Eating together is one of the great pleasures of any relationship.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 . however . If they want to change. Even if they're supportive of your decision. DEFENDING YOUR CHOICE Being new to vegetarianism.and not turning them off by lecturing them! Only you know the dynamic in your home. it's more than likely that you're the only person in your household going meatless.• If you've agreed not to eat meat at home. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. that's great . If you can't stand to have meat around you at all.and if they're not supportive. your children or roommates. and dedicate a special section of the refrigerator to meat storage. accept that your spouse may eat meat sometimes when they're not with you. . any more than it's theirs to turn you back into a meat-eater. One thing is certain. Again. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. Negotiate a menu plan that's acceptable to both of you. you can't control what they eat. and nagging doesn't help. You may have to ask the others in your home to cook meat outside on a grill. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . this is a huge issue. your parents.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. so only you can figure out the answers to these questions. Although vegetarians aren't looked down upon today as much as in the past. asking that it's wrapped in such a way that you don't have to look at it. there will still be people who think that your new lifestyle is a weird one. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. you may find them ridiculing your food choices or even actively trying to sabotage you. Whether you live with a partner.

Recognize that if you eat vegetarian food you are not compromising any principle or belief. 2. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Becoming a vegetarian is an exciting change in your life.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. here are some helpful tips to allow you to deal with your partner's choice: 1. Try out a few of these yummy recipes. Consider. Here are some great recipes for you to try. A little compromise and understanding can go a long way. so that nobody's beliefs will be violated.) 5. and that you can share together. 4. When family and friends begin to question your new meatless diet. and prepare your own entrée on the other nights. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. (Vegetarian food is also available for Israeli vegetarian soldiers. you may simply want to negotiate who cooks what. but it doesn't have to be. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. . Learning how to cook without meat can be a daunting task. It all comes down to what your needs are. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian.If your feelings aren't that strong. 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. The vegetarian lifestyle will be most difficult for the non-vegetarian. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. and the compromises you and your family are willing to make. If your partner has decided to go vegetarian and you don't embrace that choice. Try to find some good vegetarian recipes that you find convenient and enjoyable. for example. 3. Try to see the positive side of your partner's diet. You don't need to be an expert. and when . while your spouse would be doing so if she/he ate meat. that all meals served by the Israeli military are kosher. even though many Israeli soldiers do not normally keep the kosher laws.

chopped • 1 bunch fresh cilantro. or until tender. coarsely chopped. or until hot and bubbly. 1/2 cheese. and spread remaining cheese over sauce. Spoon tomatillo sauce over enchiladas. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . In a bowl. boil tomatillos and chopped onion in water to cover for 10 minutes. and place in an oiled baking dish. Fry tortillas individually in a small amount of hot oil until soft. toss diced potatoes together with cumin. puree with half of the cilantro until smooth.5 ounce) can pinto beans. and ketchup. husks removed • 1 large onion. Bake in the preheated oven for 20 to 25 minutes. Once cooled. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. and 1/2 cilantro. Bake for 20 minutes. 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. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Place seam side down in an oiled 9x13 inch baking dish. Set aside to cool. and roll up.Potato and Bean Enchiladas • 1 pound potatoes. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). chili powder. divided • 2 (12 ounce) packages corn tortilla • 1 (15. Meanwhile. salt. Fill tortillas with potato mixture. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Mix potatoes together with pinto beans.

and squeeze out the excess liquid into another bowl. green onions. finely chopped • 1 egg. Wrap the mixture in cheese cloth or paper towels. rinsed and drained • 1 cup cooked brown rice • 1 small onion. combine the potato mixture. Season with cumin. and corn. Sauté onions. mix the potatoes and onions. Cover. turning once. press together about 2 tablespoons of the potato mixture with your hands. lightly beaten • 6 tablespoons salsa. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Cook until vegetables are tender. oregano. Serve hot. and reduce heat to medium. Bring to a boil. egg. carrots. until brown on both sides. In a large bowl. split . coarsely shredded 4 green onions. peeled and coarsely shredded 1 medium onion. salt and pepper. kidney beans. celery. and reserved potato starch. and chili powder. The starch from the potatoes will settle into the bottom of the bowl . and simmer for 20 minutes. and garlic until tender. Stir in green pepper. Stir in tomatoes. Cook for about 8 minutes. Black Bean Rice Burgers • 1 (15 ounce) can black beans. heat skillet over medium-high heat. place on skillet and flatten with a heat-proof spatula. stirring occasionally.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. chopped 1 egg.pour off the water and save the remaining potato starch. and basil. about 6 minutes. red pepper. For each pancake. Potato Pancakes 4 medium baking potatoes. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. and cook 4 minutes. Stir in mushrooms.

thickness. 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. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . sour cream mixture and slice of cheese on bun. combine sour cream and remaining salsa. onion. mash beans with a fork. Unwind the roll dough. Sprinkle each with 1/4 teaspoon oregano. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Flatten to 1/2-in. and separate into 4 rectangles. Cover each with remaining dough. Moisten edges of rectangles with water. Press the edges firmly with a fork to seal. Sprinkle half of the Parmesan cheese over each tomato. 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). Top each with 2 teaspoons tomato paste. Top with a tomato slice. Broil 6 in. Place a lettuce leaf. sprinkle half of the cheddar cheese and cayenne pepper. In a small bowl. Place 2 slices mozzarella on each rectangle. Tomato Cheese Melt • 1 onion bagel or English muffin. Add the rice. egg and 2 tablespoons salsa. Cook over medium heat for 4-5 minutes on each side or until firm and browned. from the heat for 4-5 minutes or until cheese is bubbly. Bake in the preheated oven 10 to 12 minutes. burger. mix well. or until golden brown. Place 2 rectangles on a 9x13 inch baking sheet. Pinch together perforations to seal.In a large bowl.

tomatoes with liquid. stirring every 15 minutes. Boil without stirring 4 minutes. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. chopped • 1 (8 ounce) can garbanzo beans. 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). Uncover. Remove from oven and let cool completely before breaking into pieces. Remove from heat and stir in soda and vanilla. Place popcorn in a very large bowl. mix onion. and continue baking 10 minutes. stir. garlic. Monterey Jack cheese. until cheeses are melted and bubbly. sliced • 1/4 pound zucchini. chopped • 3/4 cup dry white wine • 3 tablespoons butter. and bay leaf. basil. Pour in a thin stream over popcorn. for 1 hour. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . melt butter. stirring to coat. Bring to a boil. corn syrup and salt. In a medium baking dish. butter. and continue baking 30 minutes. and Romano cheese into the vegetable mixture. and saute onion until tender and lightly browned. wine. Heat oil in a medium saucepan over medium heat.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). garbanzo beans with liquid. Cover. stirring constantly. Stir heavy cream. In a medium saucepan over medium heat. Stir in brown sugar. and bake in the preheated oven 30 minutes. Place in two large shallow baking dishes and bake in preheated oven. zucchini.

cayenne. garlic and shallots in olive oil and set on low.• 3 pounds thinly sliced shallots • 3 small red onions. softened in water • 3 pounds fresh mushrooms. sliced • 3 pounds carrots. Let cook for 15 minutes. Stir in water. Using a extra-large stock pot sauté onions. chopped • 3 cloves garlic. vegetable base. in order for vinegar to evaporate. Sprinkle flour over onions and cook for 1 minute. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . thyme and sliced artichokes and cook for 25 minutes. mashed • 3/4 cup white sugar • 1 egg. slice thinly and set aside. Add dried mushrooms along with the water they soaked in. salt. 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. season with salt and serve. pepper. lightly beaten • 1/3 cup butter. Cook for 15 minutes. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. nutmeg. It works well when using a 3 millimeter slicing disk. Stir in capers and parsley. fresh mushrooms and carrots. Stir in vinegar and cook for approximately 3 minutes.

In a small bowl. egg and melted butter. mix together 1 1/2 cups flour. Spoon batter into prepared muffin cups. After the dough has doubled in size turn it out onto a lightly floured surface. Lightly grease 10 muffin cups. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Sprinkle topping over muffins. or line with muffin papers. room temperature • 1/3 cup margarine. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Stir the banana mixture into the flour mixture just until moistened. combine brown sugar and cinnamon. beat together bananas. softened • • 1 (3 ounce) package cream cheese. softened • 1/4 cup butter. mix together brown sugar. Roll up dough and cut into 12 rolls. sugar. In another bowl. baking powder and salt. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). In a small bowl. Cover and let rise until nearly . 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. 2 tablespoons flour and cinnamon. Bake in preheated oven for 18 to 20 minutes. baking soda. Select dough cycle. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. In a large bowl. Roll dough into a 16x21 inch rectangle. press Start. cover and let rest for 10 minutes. until a toothpick inserted into center of a muffin comes out clean. Place rolls in a lightly greased 9x13 inch baking pan. 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.

1/4 cup butter. Add water and mix thoroughly.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell.doubled. move them to the sides of the pan and form an empty circle in the middle for your tofu.com/products/censura. mix in the peppers and onion and keep frying. Meanwhile. Bake rolls in preheated oven until golden brown. use extra firm). 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. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Heat on Med until thick and bubbly. When it looks like you could eat it. Stir Fry: Sauté onion and green pepper in oil. While rolls are baking. Set aside. crumbled tofu (don't use silken. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Remove from heat and add mustard and margarine. Spread frosting on warm rolls before serving. about 15 minutes. When they are good and soft. then add your drained. vanilla extract and salt. Sauté this for another couple of minutes. beat together cream cheese. Add more oil to the middle of the pan. confectioners' sugar. preheat oven to 400 degrees F (200 degrees C). You can add some turmeric for color if you like. When it starts to get golden. about 30 minutes.

You can add dairy free milk and use veggie bouillon cubes. Place a tortilla in pan and cover in enchilada sauce. Add cooked veggies and coat them w/sauce. drained 2 medium onions. and close it up as best as you can w/ the torn top shell. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Meanwhile. 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. black). Meanwhile. Spoon in veggies and sauce. Spoon in filling. then add spinach on top. Bake at 400 for about 45 min. Set aside 1/2 cup of cheese sauce in separate container. nutritional yeast. salt and garlic powder. Add water and mix thoroughly. and lower heat. Add onion. Heat on medium heat until bubbling and thick. Add rest of cheese on top of that. chopped 1 can olives. or whatever you like. layer 1/2 cheese on bottom of lower crust. Cook in microwave or oven till about 3/4 cooked. chopped 1/4 cup chopped cilantro. Roll and push to one . cook chopped veggies (NOT spinach. heat broth in large kettle. tarragon. cumin. mushrooms. Remove from heat and add mustard and margarine. Thaw pie shell and take 1/2 out of the tin. combine flour. or just about anything. 1/2 cup salsa (optional) In medium-large saucepan. beans. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Add slowly either cornstarch or flour till slightly thickened. Mix it up. till crust is brown and delicious cheese and juice oozes out. pinto. zucchini.A variety of veggies such as green beans. add spices. cilantro and salsa to sauce. just keep it till later). olives. To make sauce.

Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic.. repeat process until all noodles are used up.end of pan. sauté for 1 minute. Remove from heat. Cover and bake 15 min. set aside. and lemon juice. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Add carrots and veggie broth.. Usually lasagna takes about 45 minutes to cook thoroughly. 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. Continue until all tortillas filled. sliced . use your own judgment. place over medium-high heat until hot. stir well. spread carrot mixture over top. just to make it a little bit more cheesy!). Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. Place 3 lasagna noodles in bottom of 11x7 baking dish. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. simmer uncovered for 5 min. 30-45 minutes. until it is thoroughly heated. nutritional yeast at this step. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. top with spaghetti sauce.. Add herbed tofu. Bake at 350 until brown. vegan cream cheese 2 Tbsp.. at 375 degrees. Add olive oil to a large skillet. Stir in nutmeg (possibly you could add some about 1/4 C. Uncover and bake an additional 20-30 min. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. keep warm. vegan cream cheese. Add parsley and garlic. herbed tofu 8 oz. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb.

In a mixing bowl. or black beans. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . remove pan from heat. salt and sugar. combine the onion with the rice and all the remaining ingredients. and add tomatoes. Reduce heat to low and simmer. Just as the garlic begins to turn brown. Heat the oil in a small skillet. TORTILLA CASSEROLE One 16-ounce can pinto. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. Stir together thoroughly. seeded and minced. water. or until the top is golden brown and bubbly. Cook over medium-high heat and bring to a boil. wine. Allow pan to cool. about 20 minutes. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes.• 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. 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. Remove from heat and stir in basil. pink. 1 1/2-quart baking casserole. be careful not to burn. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Bake for 35 minutes. preferably organic • 1 to 2 fresh jalapeño peppers. Add the onion and sauté over low heat until lightly browned. Pour the mixture into a lightly oiled. covered.

Combine the first 7 ingredients in a mixing bowl.) • 1 tablespoon light olive oil • 3 medium celery stalks. then remove from the heat. Let stand for a minute or two. Simmer gently until the sauce has thickened. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Lightly oil a wide. 2-quart casserole dish and layer as follows: 4 tortillas. Slowly pour into the saucepan. Repeat the layers. Pour in the sauce. spelt. or until the cheese is bubbly. Add the mushrooms and continue to sauté until the mushrooms are wilted. and then return them to the pot. Mix thoroughly. drain them. In the meantime. according to package directions. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Bake the casserole for 12 to 15 minutes. heat the margarine or oil in a medium-sized saucepan.2 cups frozen corn kernels. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. overlapping one another. Add the celery dice and sauté over medium heat for 3 to 4 minutes. finely diced • 2 to 3 scallions. Add the noodles and cook until just tender. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. stirring constantly. etc. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. half of the bean mixture. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Bring water to a boil in a large pot. then cut into squares to serve. and then add the baked tofu and . cheddar. half of the cheese. thawed 2 scallions. When the noodles are done.

Cook some quick brown rice according to package directions. warm the refried beans in a saucepan with a little water to loosen. Bake for 30 to 35 minutes. burrito. 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. cooked with a vegetable bouillon cube.scallions and season to taste with salt and pepper. 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. Allow to cool for 5 minutes. and then cut into squares to serve. or until the top is golden brown and beginning to get crusty.or soft taco-size. black or green • Fresh mozzarella balls or very fresh tofu. soy yogurt. diced and sprinkled with vinaigrette . or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. TORTILLA FIESTA • Flour tortillas. Top generously with wheat germ. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Transfer the mixture to an oiled. warmed or taco shells. large shallow casserole dish. Place everything on the table. black olives.

thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. about 1/4 inch thick all around. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Pass around the Parmesan cheese for topping the pasta. 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. Warm up as needed. prepare a platter or two of antipasto and slice the bread. MUSHROOM-STUFFED POTATOES. soy. Stir in the pasta sauce (and if you've used dry pasta. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. drain it and return it to the pot. or rice cream cheese . green part only. cut each in half lengthwise. Scoop out the inside of each potato half. Stuff the mixture back into the potato shells. the diced tomatoes). and serve. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. When the pasta is done. When cool enough to handle.• 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. Heat as needed in the microwave or in a preheated 400-degree oven. leaving a sturdy shell. While bringing a large pot of water to a boil and cooking the pasta. • 4 large baking potatoes • 1/4 cup organic dairy. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around.

liquid and all. When cool enough to handle. and serve. cut each in half lengthwise. Add the remaining ingredients and stir well to combine. Scoop out the inside of each potato half. Scoop out the inside of each potato half. Heat as needed in the microwave or in a preheated 400-degree oven. with the mashed potato in the mixing bowl. Heat the oil in a medium skillet. chopped • 8 ounces white or cremini mushrooms. Season with salt and pepper and stir well to combine. Add the mushrooms. Heat as needed in the microwave or in a preheated 400-degree oven. about 1/4 inch thick all around. about 1/4 inch thick all around. Stuff the mixture back into the potato shells. or rice milk • 2 cups finely chopped broccoli florets. leaving a sturdy shell. cut each in half lengthwise. Stir in the cream cheese.• 1 tablespoon light olive oil • 1 large onion. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. leaving a sturdy shell. stirring occasionally. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Add the onion and sauté over medium heat until golden. cover. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . 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. When cool enough to handle. Combine the mushroom mixture. soy milk. Stuff the mixture back into the potato shells. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. and cook until they are done to your liking. and serve.

Stir in the maple syrup. baby bella. until the chocolate chips have melted. Arrange in a shallow foil-lined pan and pour any excess marinade over them. shiitake. oyster. or until the top of the pudding feels fairly firm to the touch. Allow to cool completely. Broil until the mushrooms begin turning dark and are touched by charred spots. remove and discard the stems. or to taste • One 9-inch graham cracker crust • 2 medium bananas. maple syrup. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk . preferably two. then cut into wedges to serve. Just before serving. Wipe the mushrooms clean. Remove from the broiler and transfer to a serving container.• 1 tablespoon honey. any variety (portabello. then refrigerate for at least an hour. Combine the mushrooms with the teriyaki mixture and stir together. Puree the tofu in a food processor or blender until completely smooth. and stir. Cook over medium-low heat. Transfer to a small saucepan and add the chocolate chips. slightly overlapping circles. thinly sliced Preheat the oven to 350 degrees. Combine the first 4 ingredients in a mixing bowl and stir together. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. If using shiitakes. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. cover the top of the pie with thin banana slices arranged in concentric. Broil in the oven or a toaster oven for 4 minutes. cremini. stirring often.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. about 4 to 5 minutes. or brown rice syrup • 16 ounces fresh organic mushrooms. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. or a combination) Preheat broiler (unless using a toaster oven).

then carefully remove with a spatula to plates to cool. sugar. Stir in the chocolate chips and optional peanuts. Pour into a lightly oiled 9-inch round or square cake pan. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. optional Preheat the oven to 350 degrees. Bake for 10 to 12 minutes. Stir together until the wet and dry ingredients are completely mixed. then cut into squares or wedges to serve. and salt in a mixing bowl and stir together. Combine the flour. baking powder. and peanut butter in another bowl and whisk together until smooth. and a knife inserted into the center comes out with chocolate. 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. Let stand for a minute or two. but no batter. Stir in the chocolate chips and optional walnuts. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. preferably cane juice sweetened • 1/2 cup chopped walnuts. Make a well in the center of the dry ingredients and add the applesauce and oil. then use a whisk until the mixture is smooth. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. or until the bottoms are just lightly browned.• 1/2 cup natural style peanut butter. 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. Allow to cool to room temperature or just warm. Bake for 25 to 30 minutes or until golden on top. Combine the applesauce. Pour into the flour mixture and stir together until fairly well blended. rice milk. optional Preheat the oven to 350 degrees. .

the more water you use. or until it's set. a mixer or your fingers until the mixture is crumbly. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. beat together the eggs and milk. adding an additional tablespoon of water only if necessary. and cool to lukewarm before removing the bottom. the tougher your crust will be. Yield 1 tart. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Cut in the butter and shortening. into 3/4-inch pieces. 12 servings. Baked Ravioli . beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Bake it in a preheated 350°F oven for 10 minutes.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Slice six of the asparagus stalks. on the diagonal. and let cool. Filling: In a medium-sized bowl. or to taste Crust: In a medium sized bowl. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Remove it from the oven. and salt and pepper into the egg mixture. Pour the filling into the crust. Stir the sliced asparagus. and add the water. then stir in the cheese. oregano and thyme. Bake the tart in a preheated 350°F oven for about 30 minutes. mixing quickly and lightly with a pastry knife. egg yolk and vinegar. combine the flour and salt. Make a well in the center of the pastry. Prick it all over with a fork. mushrooms. Remove the tart from the oven. Mix until the dough just holds together.

Cook the ravioli as described on the package. parsley. hot and golden. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. until tender. sugar • 1/2 tsp. Place tomatoes in a blender and puree. salt • 13 oz. Chop eggplant. celery carrot and onion. The cheese should be bubbly. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Lower the flame and simmer for 20 minutes. eggplant. Eggplant Parmigiana • 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants. can Italian peeled tomatoes • 1 tsp. Add the tomatoes. Slightly undercook them.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Serve with a crisp salad. Fry each piece in oil until brown . In a large saucepan over a medium heat stir place in the olive oil. package of frozen ravioli • 8 oz. cheese. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. In a baking pan place in some of the tomato sauce to cover the bottom. Bring to a boil. Place the cooked ravioli in the pan and top with the rest of the sauce. Cover and cook for 10 minutes. celery onion and carrot. sugar and salt in to the saucepan with the vegetables. pepper and garlic together. whole mozzarella cheese-2 cups shredded.

until softened. Cover and cook over low heat about 15 minutes. about 8-10 min. mix well. stirring occasionally to keep vegetables from sticking. Add 3/4 cup of the cream and boil until slightly thickened. zucchini. Add eggplant. minced • 1 Plum tomatoes. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. . about 2 min. about 6 to 7 minutes. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. cubed • 2 green bell peppers. Add tomatoes. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. and herbs. coarsely chopped • 4 large tomatoes. stirring often.on both sides.5 ounces each) diced tomatoes • 3 to 4 small zucchini. shallots and tomatoes to pan and cook until reduced to 1/2 cup. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. crushed and minced • 1 large onion. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Cover and cook for 10 minutes. coarsely chopped. Add garlic and onions and cook. stir until coated with oil. stir to combine. Keep going till run out. or 2 cans (14. or until eggplant is tender but not too soft. 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. Take remaining 1/4 cup cream and toss with pasta. Add peppers. quartered and thinly sliced • 1 small eggplant. heat olive oil over medium heat.

Mozzarella. Let it cool. crumbles 1 pt. cottage cheese 4 eggs 6 tbsp. etc. butter Preheat oven to 350 degrees. flour 1/2 tsp salt 1/2 tsp.) Place tomatoes on baking tray. pkg. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Bake tomatoes for 45 minutes until wrinkled & shrunken. Cut each tomato in fours. Feta Cheese. Let it cool down. . Combine oil & lemon juice (for salad dressing. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Boil pasta until al dente. Season the tomatoes for taste (salt. 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. frozen chopped spinach 1/2 lb. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. pepper 2 tsp.Rigatoni With Tomatoes. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. pepper.

Place filled manicotti over sauce. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Serve with Italian bread or garlic bread sticks . Pour remaining sauce over manicotti. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. Make sure you spread it evenly. In medium bowl combine all filling ingredients and mix well. Then combine the two mixtures into one bowl and stir well. Bake an additional 5-8 min or until cheese is melted. the pie is ready. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. To tell if it is done.In another bowl mix together salt. Drain. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. flour and eggs. Bake the pie for one hour. Let sit for one half hour. Uncover. pepper. etc. Grill or broil until colour shows on vegetables. sprinkle evenly with cheese. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Thread onto metal or soaked bamboo skewers. rinse with cold water and let drain. stick a knife or toothpick into the center of the pie. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Grease a 9" square baking pan with the butter and pour the mixture into the pan. about 10-15 minutes. Meanwhile. heat oven to 400. marjoram. If it comes out clean. Let the pie cool for a few minutes.) • 2 tsp garlic. Fill each manicotti with mixture.

bell pepper. Serve over rice. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. grated • 1/4 C onion. shiitake mushroom caps thinly sliced • 1 med. Pour about 1/2 cup batter on hot griddle. lightly coated with non-stick cooking spray. about 5 minutes. and mushrooms. thin strips . Fry 2-3 minutes on each side or until golden brown. chopped • 8 oz. red bell pepper cut in short. cook onion and garlic in oil for 3 minutes. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. water chestnuts. chopped • 1 red bell pepper. mustard. bok choy. vegetable stock. peeled & grated • 1 medium carrot. 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.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. combine ingredients. sliced diagonally • 2 c baby bok choy. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. stirring frequently. water chestnuts. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. or until they begin to soften. Add soy sauce. celery. Continue cooking. until vegetables are crisp-tender. mix well.

When it begins to smoke. Drain and rinse in cold water. . When it begins to smoke. Add sesame oil. Drain again and reserve. 3 to 5 minutes. add the remaining 1/4 cup of peanut oil and the garlic. add 2 tablespoons of peanut oil and the lightly beaten eggs. Place a small skillet over medium heat. Place a wok over medium-high heat. Drain noodles. and vinegar.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Stir until the eggs are firm but moist. Add the carrots. Bring 1 quart of water to a boil in a small saucepan. 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. bell pepper and bok choy. in 1/2" cubes 1 red bell pepper. simmer until vegetables are crisp-tender. stirring occasionally. Meanwhile. celery. stirring occasionally. heat oil in large deep skillet or wok over medium heat. tossing well. lightly beaten 1 carrot. Set aside. Add ginger and garlic. Add the carrot and boil 1 minute. Pour in the sauce and cook until the rice is heated through. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. Transfer the eggs from the skillet to a small bowl and break them into small curds. stirring frequently. cook 30 seconds. if desired. add to skillet with vegetables. Sprinkle with peanutes or cashews. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Add broth and sugar snap peas. and peas. Stir in the rice and stir-fry 1 minute. cook 1 minute. Add mushrooms. red pepper. Stir-fry 1 minute. Stir briefly. cook 3 minutes. Mix to blend well and set aside. Add tamari or soy sauce. about 5 minutes. Serve hot.

Sprinkle with remaining 1/2 cup cheese and the chili powder. Do not overcook! While the potatoes are being cooked. drained 1/4 tsp chili powder Heat oven to 350 degrees. leaving the skins on. oregano. 8x8x2 inches. Mix rice. drain them and move the potatoes to a mixing bowl. 1/2 cup of the picante sauce and 1/2 cup of the cheese. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. and rosemary. vinegar.Potato Salad • 2 lbs med. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. press in bottom of baking dish. cook the potatoes in boiling water until tender. After all of the ingredients have been thoroughly (yet gently!) mixed. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. mix the oil. 6 servings Spinach Stuffed Tomatoes 10 oz. spoon over rice mixture. Spray square baking dish. After the potatoes are tender. Mix beans and remaining 1 cup picante sauce. This dish will keep well in the fridge for up to a week. seeded • 1/2 c chopped green onions • 1/2 c black olives. Let stand 5 minutes before serving. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. with nonstick cooking spray. let the salad stand for at least thirty minutes before serving. crumbled feta cheese • 1 sweet red bell pepper. They are done when you can easily stick them with a fork. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . pkg. egg product. Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. Next.

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. Slice and hollow out centers of tomatoes. Invert tomatoes shells on paper towels to drain. In another large bowl mix cabbage. Chop pulp finely and add to spinach. Serve salad in a large bowl. Let stand 5 minutes. carrot. Preheat oven to 350 degrees. Discard seeds. 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. green onion and red pepper. cilantro and sesame seeds in a large bowl. This salad goes well with grilled meats and fish. Add 1/2 cup mozzarella cheese. parmesan. soy sauce. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. honey. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . garnish with chopped green onion and toasted sesame seeds. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Asian Slaw • 1 head of Napa Cabbage. onion. Sprinkle with remaining mozzarella and parsley. shredded • 2 Asian pears. Spoon evenly into tomato shells. Toss the cabbage mixture with the vinaigrette. sugar. drain well and squeeze dry. Asian pears. Put in large bowl. salt & pepper to spinach mixture and blend well. Let stand for 20 minutes.

heavy cream. Pour into greased 9x13" pan. Rapidly add vodka.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. then add 1 cup of heavy cream and simmer for one minute. Add red pepper flakes. salt. Cook on low heat for 30 minutes. Tomato Vodka Cream Sauce • 1/4 pound (1 stick) butter • 1/2 teaspoon red pepper flakes • 1/2 cup vodka • 1 can Italian crushed tomatoes • 3/4 cup Parmesan cheese • 1/2 cup Romano cheese • 1 cup heavy cream • Pasta. Prepare pasta (shell or tube pasta suggested). and pepper. Add parmesan cheese at the end of cook time. Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. Simmer for 2 minutes. Add chopped white part of green onion. Set off burner and allow cheese to melt into soup. . (The alcohol burns off but makes tomatoes "come alive". Simmer tomatoes with the two cheeses for three minutes. prepared according to package directions Melt butter over high heat until bubbly. Bake at 350 degrees 5060 minutes. garlic.

Vermont Cheddar Pie • 2-3 cups diced. Zucchini Soup • 4 medium zucchini. . Combine eggs. vegetable broth • 2 onions. pour carefully over cheeses. 8 oz. sprinkle parsley flakes in a larger circle around the onions. cream cheese • Chopped fresh chives or edible flowers for garnish. Garnish pie: make a small circle of 1/4 cup onions in center of pie. chopped • 1 tsp. salt-free lemon/herb seasoning • 1/2 tsp. white pepper • Dill weed to taste • 2 pkgs.Mix completely with the sauce and serve immediately. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. top with parmesan then cheddar cheeses. press into pie plate as crust. sprinkle paprika in a larger circle around parsley flake circle. quartered and sliced • 2 cans of 15 oz. Sprinkle with seasoned salt and garlic powder. milk. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Carefully put a layer of spinach and crumbled feta cheese into the crust. Bake at 350 for 1 hour. Combine potatoes and 1/4 cup onions.

chopped green onions and rice. Cook mixture until soft. or until beans are very soft and a red gravy is produced. white rice. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . except seasoning meat. until smooth. Add all other ingredients. Serve hot over warm. then cover and reduce to a low heat and simmer. add remaining liquid. Add season salt and continue to simmer this combined mixture for another hour. Garnish with chopped chives or fresh flowers. 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. Cook for approximately one more hour. add zucchini. 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). onions. Then blend in zucchini mixture. a portion at a time. Blend the cream cheese in blender until smooth. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. approximately 20 to 30 minutes. pepper and dill weed to taste. Add to a large pot and cover beans with water until water is two inches above bean line. Bring to a rolling boil. chicken broth.In a saucepan. After beans have been cooking for approximately 2 hours. Now add chopped green onions and additional season salt if desired. Chill over night or until very cold.

since weight lost through these practices is mostly water and lean muscle tissue. Be creative and use your imagination. Losing fat safely takes time and patience. This can negatively affect his physical fitness. There are many. it tries to conserve its fat reserves by slowing down its metabolic rate and. There is no quick and easy way to improve body composition. . with the calories distributed over all the daily meals including snacks. it helps the body maintain its useful muscle mass. one should eat less and exercise more. This ensures an adequate consumption of necessary vitamins and minerals. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup.• 2 tbsp powdered sugar Mix all ingredients together very well. Dieting alone can cause the body to believe it is being starved. not fat. In response. many more recipes out there for vegetarians. women require at least 1. A combination of exercise and diet is the best way to lose unwanted body fat. lightly oiled. Athletes should avoid diets that fail to meet these criteria. it loses fat at a slower rate. Prepare a medium-hot skillet.500. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. Athletes must consume a minimum number of calories from all the major food groups. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Not only does exercise burn calories. final mixture will be a little lumpy. In other words. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. as a result. and it may also help keep the body's metabolic rate high during dieting. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. This is just a start for you.200 calories.

exercise to music. running or walking one mile burns about 100 calories. This section gives basic nutritional guidance for enhancing physical performance. Because there are 3. Exercise alone is not the best way to lose body fat. In reality. Aerobic exercises include jogging. is the best type of activity for burning fat. In addition. Diet In addition to exercise. he needs to run or walk 35 miles if pure fat were being burned. rowing. Good nutrition is not complicated for those who understand these dietary guidelines. bicycling. good health. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. swimming. cross-country skiing. Anaerobic activities. and mental alertness. As a result. will not make up for poor health and exercise habits. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. and rowing. A good diet alone. and jumping rope. To be properly nourished. especially in large amounts. if any.selecting a variety of foods from within . 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. swimming.Fat can only be burned during exercise if oxygen is used. athletes should regularly eat a wide variety of foods fro-m the major food groups. fat. Aerobic exercise. however. walking. examples include jogging. most people would need to run or walk over 50 miles to burn one pound of fat. which uses lots of oxygen. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. a mixture of both fats and carbohydrates is used. For an average-sized person. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Aerobic exercise is best for burning fat. stair climbing. such as sprinting or lifting heavy weights. proper nutrition plays a major role in attaining and maintaining total fitness. crosscountry skiing. bicycling. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. walking. burn little.500 calories in one pound of fat. Instead.

Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. a person running at 6 miles per hour (MPH) will burn 0. Weight is maintained as long as the body is in energy balance. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. results from the clogging of blood vessels in the heart. x 0. while participating in archery. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. and durations./min. CAD. Similarly. = 5. especially saturated fats and cholesterol. as shown in Figure 6-3. when the number of calories used equals the number of calories consumed. A high intake of fats. a slow.each group. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. intensities.85) or about 710 calories in one hour. a 150-pound person would burn 5. multiply your body weight by 13 if you are sedentary. Even snacking between meals can contribute to good nutrition if the right foods are eaten. By comparing caloric intake with caloric expenditure. The blood cholesterol level in most Americans is too high./lb.85 calories/minute (150 lbs. the state of energy balance (positive. progressive disease. 14 if somewhat active. ./lb. as shown in Figure 6-4.034 calories/minute/lb. and 15 if moderately active. 150-pound male will burn 11. To estimate the number of calories you use in normal daily activity.1 calories/ minute) or about 305 calories/hour. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. The result is a rough estimate of the number of calories you need to maintain your present body weight. = 11.034 calories per pound per minute. and a typical. x 0. or negative) can be determined. Keeping a daily record of all foods eaten and physical activity done is also helpful. balanced. Another dietary guideline is to consume enough calories to meet one's energy needs./min. Avoiding an excessive intake of fats is an important fundamental of nutrition.079 cal. A well balanced diet provides all the nutrients needed to keep one healthy. You will need still more calories if you are more than moderately active.079 cal. a person will burn 0. they should eat three meals a day. that is. has been associated with high levels of blood cholesterol. For example. Good dietary habits help reduce the likelihood of developing CAD. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Thus.1 calories per minute (150 lbs.

it is important to eat foods every day that are rich in complex carbohydrates. Initially. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. We should increase our intake of polyunsaturated fat. depending on body size. It plays an important role in maintaining normal body temperature. Repetitive. but to no more than 10 percent of our total calories. water lost through sweating must be replaced or poor performance. can result. rice. Athletes often fail to drink enough water. and possibly injury. in the form of glycogen (a complex sugar).It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. Athletes . plain water is the best drink to use to replace the fluid lost as sweat. Because foods eaten one to three days before an activity provide part of the fuel for that activity. The body uses fat to help provide energy for extended activities such as a one-hour run. The evaporation of sweat helps cool the body during exercise. potatoes) are the best sources of energy for active athletes. such as candy. It is also important to avoid simple sugars. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. because they can lead to low blood sugar levels during exercise. At least 50 percent of the calories in the diet should come from carbohydrates. Individual caloric requirements vary. age. Sweat consists primarily of water with small quantities of minerals like sodium. Cool. sex. In addition. are the primary fuel source for muscles during short-term. the chief fuel burned is carbohydrates. high-intensity activities. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). especially when training in the heat. Carbohydrates are the primary fuel source for muscles during shortterm. and training sport. the contribution from fat gradually increases. The current national average is 38 percent. Very intense activities use more carbohydrates. whole wheat bread. we should reduce our daily cholesterol intake to 300 milligrams or less. Concerns for Optimal Physical Performance Carbohydrates. As a result. up to 60 minutes before exercising. Finally. 'but as the duration increases. Water is an essential nutrient that is critical to optimal physical performance. high-intensity activities. Examples include weight training and the APFT sit-up and push-up events. Foods rich in complex carbohydrates (for example. pasta.

drinks that exceed levels of 10 percent carbohydrate. nausea. During periods of intense aerobic training. This can improve endurance. these drinks should be used with caution during intense endurance training and other similar activities. during. Weight lifters. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. During prolonged periods of exercise (1. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles. Many people believe that body builders need large quantities of protein to promote better muscle growth. one's need for protein might be somewhat higher (for example. Therefore. if any. 1. Sports drinks. who have a high proportion of lean body mass. Protein is believed to contribute little. can lead to abdominal cramps. . The primary functions of protein are to build and repair body tissue and to form enzymes. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.0 to 1. Although cholesterol has purposes and is important to overall health and body function. as do regular soda pops and most fruit juices.should drink water before. and after exercise to prevent dehydration and help enhance performance.8 grams per kilogram of body weight. it is necessary to first understand what cholesterol is. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Cholesterol is a fatlike waxy substance and is produced by the liver.5+ hours) at intensities over 50 percent of heart rate reserve. During intense training. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. are helpful under certain circumstances.5 grams per kilogram of body weight per day). these beverages can provide a source of carbohydrate for working muscles. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. The recommended dietary allowance of protein for adults is 0. and diarrhea. too much cholesterol in the body has damaging effects. to the total energy requirement of heavy resistance exercises. On the other hand.

High cholesterol can be avoided! With a nutritious diet. molecules called lipoproteins carry cholesterol to and from cells. Lipoproteins equip the cholesterol to move around the body. Instead. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. there are several different body functions and several different substances that make up our understanding of "cholesterol. This puts you at serious risk for disease such as heart and stroke. As we progress with "30 days to lower cholesterol" you will learn healthy. the levels build up and cause damage by clogging your arteries. The purpose of this ebook is to inform. With too much cholesterol in the body. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. This is done simply from reducing cholesterol by 1%.) HDL transports cholesterol from cells back to the liver. In fact. When you eat saturated foods such as dairy. When the cholesterol level is appropriate." As with some fats. The two main types of lipoproteins are: High Density Lipoproteins (HDL. which is another form of fat. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. In fact. You want to ensure that your levels of this cholesterol remain . produces hormones such as estrogen and testosterone. This is known as "good" cholesterol. and produces bile acids which are proven to aid in the digestion of fat. When cholesterol is at a good level it works to build and repair cells. vegetables. HDL is either reused or converts to bile acids and disposed. cholesterol cannot be dissolved in the blood. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. alternative ways to manage your cholesterol without having to rely on medications.Cholesterol forms every cell within the body. On the other hand when you eat foods such as fruits. meat and eggs your cholesterol elevates. it plays a life-giving role in many functions of the body. though. educate and provide healthful options. and grains you can maintain optimal health as they do not contain cholesterol. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol.

and aids to remove LDL from your artery walls. and diabetes mellitus. HDL aids to ensure protection from the risk of heart attack and/or stroke. Obviously." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. HDL consists of more protein than triglycerides or cholesterol.even when other cholesterol levels are normal . other causes of high cholesterol are lifestyle. . Other factors involved in this risk are age. we are setting ourselves up for problems. gender and the heritage of the individual. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. If you want to see a graphic representation of this. 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. which can raise our bad cholesterol levels. For some. family history of heart disease. since having too low levels of HDL .high for optimum heart health. Understanding the Causes of High Cholesterol Besides diet. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. some people require a very aggressive approach which includes cholesterol lowing medication. To maintain optimum health. The results on his cholesterol and body health in just 30 days are truly frightening. smoking. Low Density Lipoproteins (LDL. Eating fast foods and convenience foods results in eating too many fats and salts. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. gender.may lead to heart problems. We will address this issue as we progress in "30 days to lowering cholesterol." This documentary details the attempts of one man to live on fast foods and little exercise alone. consider renting the documentary movie "Supersize Me. Due to heart risk factors besides diet. when we speak of having "cholesterol levels" we mean more than one number. In addition.

It is never too late to start on this path. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. each day will lower cholesterol. Just 20 minutes of aerobic exercise. While there is not much that you can do about your age. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. The Dorsal Aorta or the main artery branches out into many smaller arteries. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. High levels of bad cholesterol may even prevent arteries . Women generally have a lower level than men from age 50 to 55. Age and Gender: Cholesterol levels increase with age. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Too much cholesterol in the blood . the cholesterol level starts to increase.especially bad cholesterol . Buy cooking oils that are unsaturated.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. including walking. work harder and start earlier in adopting a healthy lifestyle and eating plan. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best.prevents arteries from working their best. Use low fat cooking sprays to replace heavy oils whenever possible. Once a woman starts menopause. If you have a family history of heart disease and high cholesterol levels. Exercise does not have to be a large time or money commitment. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. 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. Diet: An important consideration in eating is choosing lower fat. Your Arteries and Cholesterol The job of your arteries is to pump blood.

Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. heart attacks. Your heart becomes starved of required blood. you need to keep your cholesterol levels in a healthy range. the arteries expand and are filled with blood.or bad cholesterol levels that are elevated but not considered "very bad" . this system works effectively and the blood can carry oxygen and other essentials throughout the body. eating a better diet and getting exercise can help keep you healthy. The inner layer is smooth and allows the blood to flow easily. and strokes. Consider: Heart disease is one of the leading killers in North America. It helps pump the body's blood.from functioning at all. This means that if you want to prevent heart disease. In a healthy person. High cholesterol levels fill arteries with thick substances that prevent your body from working well. it is critical then that we keep arteries free of bad cholesterol for optimal health. Arteries are constructed of a tough exterior and a soft. The middle layer is elastic and very strong. and the main reason behind the blocking of arteries is high levels of bad cholesterol. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. As the heart beats. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. For this reason. Each are made up of epithelial cells. No matter what your current health. smooth interior. Even having "borderline" cholesterol levels .can increase your chances of heart disease or stroke. since cholesterol can actually lead to blockages in your arteries. If this happens often enough you can suffer a heart attack or a stroke. 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 . The heart relaxes and produces enough force to push the blood through.

As an added benefit. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. you can take steps to regain your health by following a low cholesterol and low fat diet. Receive 25_35% or less of your day's total calories from fat. try to lower your saturated fat intake as far as possible. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. especially if you have very high cholesterol. In fact. Sea salt is a better option. The effects over all will be immediate.Eating is one of the things that can affect your cholesterol level a great deal. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. 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. but reducing your intake of all salts is the better choice. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. Consume less than 200 milligrams of dietary cholesterol each day. if you have elevated levels of high cholesterol. Limit your sodium intake to 2400 milligrams a day. . the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. If you need assistance seek out a nutritionist or dietician. In fact. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Again. If you have too high cholesterol. Being overweight can contribute to cholesterol and to heart ailments. this sort of diet will also make you feel generally healthier and more energetic as well.

Refuse foods made with harmful trans fats such as margarine. You can keep the skin on to seal in the juices so long as you remove the skin before eating. and especially processed meats such as deli meats. These foods include: Oats. 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. poultry. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. dry beans. rye. including select cuts of meat. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. Limit and eat only in moderation if at all: Highly processed foods. 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. bologna. High cholesterol foods include: Organ meats (this includes liver. hot dogs. eggs and nuts each week. salad dressing and sauces. salami and fatty red meats All foods that are fried. • Enjoy foods high in soluble fiber. sausages. . which can wreak havoc on your heart health. fish.

You can only eat small portions of animal products before you have to worry about cholesterol content. there is no such worry. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. white meat. Consider all the vegetables you may not have tried yet (please note that this list is not . and cuts that have less white "marbleized" texture. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. As an added bonus. 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. When most of us think of "veggies" we think only of a few. Increasing your intake of fresh (not canned. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. you do not have to worry as much about eating too many fruits and vegetables. and grains are healthier . vegetables.and have lower cholesterol levels as a whole. Even the leanest cuts of meat. choose leaner cuts. you can avoid this in the future simply by eating more fresh fruits and vegetables. If you have always felt deprived while following low-fat diets in the past. The white "marble" is fat that can increase your cholesterol. To put it simply. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. Select fish such as cod that has less saturated fat than even chicken or other meats. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.that North Americans face. While you do not want to overeat.When selecting meat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . not poached. but some fruits and vegetables have been linked to lowering cholesterol in patients. chicken.not to mention the higher rates of obesity . fish. With vegetables and fruits. In fact. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. those nations that eat more fruits.

and many others) Bean sprouts Lentils Peas (again. soy beans. kidney beans. sugar snap peas. red beans. lima beans to azuki beans. runner beans. green peas. borlotti beans. chickpeas. mung beans.there are too many vegetables to list here .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. 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. not just the seeds. from black beans. broad beans. green beans. These may include snow peas. many which you likely have not tried before. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan .complete . navy beans. there are many delicious brands of peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.

Liberty. not just their size. Gala. Also be sure to try gem squash and spaghetti squash) Zucchini Cucumber Tomatoes (these range from hot house tomatoes to cherry and grape tomatoes their taste. 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. it is a fungus. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. from the common to the exotic. Mutsu. 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. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. . Kandil Sinap. Arlet. There are many types of mushrooms. red potatoes. Mantet. Jonagold. some quite rare. Blushing Golden.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Braeburn. Empress. Mcintosh. Chieftain. orange. Cortland. yellow and red peppers. you will be stunned by the range of lettuces out there. and others. Try the following varieties: Akane. from butternut to acorn to pumpkins and gourds. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Empire. Fuji. Centennial Crab. Honey Crisp.

Bartlett. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Empress Prune_Plum. and others) Clementines Dates Figs Grapefruits Grapes (there are many. currants. cranberries. bearberries. Reliance. gooseberries. blueberries. Patricia. lingonberries. Beirschmidt. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. among others) Pears (including Asian pears. Chinooks. Yataka. Cassava. Canteloupe. and others) Cherries (from sour cherries. Red bananas. nannyberries. elderberries. and others) Persimmons Pineapples Plums (including Mt. wineberries. boysenberries. Stanley Prune_Plum. Baby Bananas. Hedelfingers. many kinds. Virginia Gold. Watermelon. and sweet cherries such as Black Russians. and others) Berries (besides the usual strawberries and raspberries. there are dewberries. huckleberries. Honeydew. Wilson Juicy. Russet. Royal Plum. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. loganberries. Monmorency cherries. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Red Haven. Baking Bananas. Apple Bananas. Dietz. Opal. Canary. Lapins. Starking Delicious Plum. Unize Plum. crowberries. bilberries. and Sensation Dwarf Peach. barberries. Red Secor.Northern Spy. cloudberries. Yellow Transparent. Starr. sea grapes. Red Astrachan.

Over the next 30 days. you will naturally choose foods that are good for you and for your heart. Look back over the list of fruits and vegetables . Convenience foods. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. convenience. Cooking and Cholesterol If you want to lower your cholesterol. most of us have tried only a small fraction of the fruits and vegetables that are out there. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Print the list and circle all the fruits and vegetables you have not tried. Realize that these lists of fruits and vegetables is far from complete . find a variety of fresh fruits and vegetables you have not tried and try them. Read about new varieties of fruits and vegetables and try them as well. 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. When you have many types of healthy and delicious foods to choose from.treat it like a checklist of the food adventures you could have with food. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. In fact. Your taste buds and your cholesterol level will thank you for it. . and sugar. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. are notorious for offering poor nutrition and plenty of fat. you will want to cook your own meals more often. The secret to low-fat eating is to make eating the right foods as attractive as possible. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. 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.it is only a way to get you started in discovering new fruits and vegetables. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. The fact is. and prepackaged meals. salt. Make it a mission to buy some fresh fruits and vegetables you have not tried. every week. avoid all fast-food. use this list of fruits and vegetables.

no matter how harried your schedule: If you are very busy and tired at the end of a long day. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. zucchini. herbs) and garnish with a few nuts. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals .the very freshest you can. Not only is this healthier for you. 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. Use these to add flavor to your cooking rather than relying on salt. If you must use salt. tomatoes. and drizzle the salad with olive oil and lemon juice. Don't overlook cookbooks that feature Chinese. 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. switch ingredients to healthier alternatives. Raw food. If you have recipes you cannot part with. Japanese. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. 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. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. use only a pinch of the best sea salt you are able to buy. Cooking to lower your cholesterol is not very hard. Choose fresh ingredients .This isn't hard to do. Use good olive oil instead of butter. Buy some fresh herbs. you can easily create a salad that is enticing. Wrap some veggies in a tortilla. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Simply chop up some favorite salad greens (mescalin mix. even if you are lost in the kitchen. cucumbers. and Indian recipes. Vegan. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. carrots.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 . cut more veggies into a salad. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich.

Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. use lean and skinless chicken or other poultry. This can be a very tasty combination and is still quite healthy for you. This makes an excellent and very healthy snack. You can make similar meals with rice or even low-fat tofu. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. opt for skinless poultry. Shred your favorite vegetables or cut them into very small pieces. . whole milk products such as chesses. Sandwiches: Sandwiches are quite easy to make. All can be made into delicious and heart-friendly meals in minutes. 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. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Pastas: There are a number of pastas available. eggs. 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. Avoid highly processed deli and sandwich meats. 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.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. Instead. berries. Add your favorite fresh herbs (basil is a good choice) and combine. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Experiment with different fruit combinations to find different tastes. Many prepared pasta dishes use plenty of salt or cream-based sauces. It can also be a great quick breakfast on days when you are in a rush. and other high-fat foods in your salads. Instead of fats or mayonnaise on your sandwiches . but some combination of this recipe can give you a tasty meal with less fat. Add the pasta and toss until the vegetables are the desired consistency. bacon bits. Combine until blended.and lemon juice. Fruit Salads: Chopping up some of your favorite fruits. Simply cook the pasta in a pot. If you are craving desserts. If you do want to add meat to your salad.

fish.simply place the fish on the cedar. However. fat. Enjoy white meats.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. so overindulging in these will certainly not allow you to keep your heart healthy. you can make these foods even healthier by reducing the amount of fat you use in preparing them. animal or graham crackers. skim. For example. fig and fruit bars. polyunsaturated. take care to read the labels on these snacks and choose the brands with the least sugar. 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. plenty of calories and some fats. and sugars. Also. If this does not work. these products still do often contain sodium. cover with lemon juice and possibly herbs and grill or bake until done. Consume fat free.many are very high in sodium. 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. try to stave off the craving with fresh fruit. 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. Choose only lean meats. puddings made with low-fat milk that make lower-fat alternatives. and cholesterol . or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . calories. occasionally eating low-fat desserts and snacks such as angel food cake. wafers. and salt that you can. fruit sherbert. and hydrogenated fats). though. calories. and poultry rather than red meats. sodium. low-fat yogurt. Lean meat dishes: When you have chosen your lean cuts of meat. 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. At many fish shops. you can get planks of cedar that are perfect for baking or grilling fish . If you absolutely crave a dessert or snack. Jello.

Traditionally. you likely picture the hamburger you see in advertisements .a large. 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. especially if we have followed less than ideal eating and life patterns for some time. Although we may know which foods we should be turning to and which lifestyle changes we need to make.and likely this has been the doing of advertisers. Today. you may nit get the same strong images in your head. Do you associate champagne and truffles with elegant dinner parties? Chips and beer with a fun night out? Lattes with work friends? Advertisers spend millions and even billions of dollars getting you to eat their foods . However. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. If you cannot find fresh produce out of season. try frozen foods that have no sauces or other ingredients added. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. we don't always do what is right. pickled or tinned foods. simply because salads and vegetables are advertised a lot less. Think of the last ten food advertisements you have seen. juicy burger with all the toppings.even when those foods are processed and contribute directly to higher cholesterol.healthy processed foods. Odds are. but you have also learned to associate certain foods with certain ideas and ideals . Face it. When you picture a hamburger. adopting a very low-fat diet and healthier lifestyle is often challenging. 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. spiced. though. they were for less-than. because they were not needed. prepared.Choose fresh rather than processed. When you think of a salad. 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. You learned to like some foods as a child. less than healthy foods have needed advertising. most of us have been taught which foods are healthy and low in fat and which are less than good for us. there is a huge market for convenience and "junk" . It sounds crazy.

If this describes you. Add some music or candles to your dinner. and sodas to the amount of space given to the produce section. Advertisers are trying to make their products appealing. though. . In too many grocery stores. Most people see the majority of food advertisements on television. Take a look at those high-fat and cholesterol-high foods.even those that are fatty and terrible for your cholesterol . junk foods. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. This is no mistake. sugary foods. but many times these foods are less than great for your cholesterol level. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. so that customers are more likely to walk away feeling happy and satisfied with their meal.foods. There is no reason why your heart health should suffer because some advertiser is good at their job. 2) Make good-for-you foods appealing.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. Also avoid radio ads and restaurant advertisements in magazines and newspapers. they come in brightly designed packages that grab the eye. avoid the television for a while and watch your cravings for fatty foods decrease. 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. Often. 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. When you visit your local grocery store. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. much as restaurants do. Odds are. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . compare the amount of shelf space given to convenience foods. Figure out where you see advertisements for foods and then avoid those ads. they are placed at eye level. After all. Is it any wonder that restaurant meals . and lower your cholesterol over the next 30 days as well. In fact. Advertisers do an incredible job at making foods attractive. 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.they add ambience to make the meals more attractive and appealing. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see.

that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. congealed. and look up stories about the disgusting things people have found in the fast foods and convenience foods. You can use the same technique to make good-for-you low-fat foods seem appealing. and other foods you are trying to avoid during the next 30 days. use a little negative advertising.as mushy. recall the times you have had terrible fast food or convenience food meals. greasy. watch out for negative words. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. Advertisers work very hard to make sure that you remember jingles and descriptions of foods .such as "delicious" and "juicy" described about fatty foods. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Whenever you find yourself craving foods that are high in fat or sodium. For example. fast foods. As soon as you are aware that you are craving the foods. and disgusting. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting.For the next 30 days. Try to do the same thing as advertisers . Advertising works by staying with you. cold. This will make bad-for-your heart foods seem far less attractive. try to find ways to make these foods less appealing. 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. you will find it much easier to stick to a low-fat diet . Ask your friends and family for their dining-out horror stories." This is not likely to make you crave these foods especially since you are always hearing great adjectives .when buying food that is good for you. 3) Describe foods in a way that makes them appealing to you.without feeling cheated or deprived. 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. imagine them in the worst possible light . This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. . If you find that you crave convenience foods. 4) Use a little negative advertising.

If these things are not in your home.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. wok. as you work to lower your cholesterol. you are far less likely to be tempted by them. 2) Make your kitchen a heart-healthy place. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. 2) Give them away to a friend or food bank. 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. If your kitchen is an enticing place to cook. or menus from take-out places and restaurants. you are more likely to reach for them when you are hungry. healthy foods over the next 30 days . 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. Invest in parchment paper. That way you are far more likely to reach for low-fat. When you make your meals yourself. no-stick cooking ware. advertisements. If you keep cookies.and are less likely to cheat on your new eating plan. . if you can. 4) Get lots of appealing heart-healthy foods into your kitchen. you are more likely to turn to them when you are feeling hungry. give it away. try to find ways to make cooking in your kitchen more appealing. you can easily reduce how much fats and sodium goes into each meal. Replace your foods with lowerfat or healthier alternatives.and for life! . Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. 3) Eat in. you should eat in and eat foods you have prepared yourself almost all the time. For the next 30 days. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. but prevent fruit flies. you are more likely to cook at home rather than being tempted to eat out. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. If you have a deep-fryer. and other temptations around. go through your home and get rid of the foods that you should be eliminating or cutting back on. You do not have to invest a lot of money for this. fried foods. If you make healthy foods more attractive and visible. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. a rice steamer. While you are cleaning out your kitchen. Hang up some nice curtains or at least get rid of the clutter. Also get rid of any fliers.

make it a habit to meet friends at places that don't have food as a major entertainment.we meet friends at restaurants. Plus. 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. If you can't find someone to help you. After a long day at work. The hard part is staying motivated to keep the diet plan up for weeks. on hiking trails. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. once you learn to cook healthy and delicious meals. you may find that you enjoy cooking and prefer the taste of healthy low-fat foods more! 6) Plan your cholesterol-lowering meal once a week. 9) Get motivated. or spouse. . put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. and pubs or we have movie nights that include take-out pizza. This is especially a problem since we so often equate social times with eating . so that there is no excuse to turn to convenience food. it can be too daunting to come up with a menu and then cook a meal from scratch. 8) Socialize without food. Or. and have the opportunity to spend time with others who are concerned about heart health. cooking with someone else tends to be more fun. then find some way to make cooking time more fun . child. Over the next 30 days. You will learn many recipes and cooking tips for heart-healthy eating. Many of us take in excess calories and fats when we eat out with others. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. but we often leave eating to chance. Find ways to get yourself motivated to eat well for life. For many of us.5) Consider taking a heart-healthy cooking class. Most of us plan our days and our finances. Choose one day a week to plan your entire eating menu and then go shopping for the ingredients you will need for the upcoming week. Meet friends at the gym. If you have very high cholesterol. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. coffee shops. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. 7) Get help in the kitchen.listen to music or watch a movie on a portable DVD player as you cook. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. This can make heart-healthy eating more difficult. Whether you get help from a roommate. fear is a great motivator.

Sound too simple? Not at all. salads. Whether it is general stress. Make sure that you eat different fruits and vegetables . Post your list in your planner or other visible place so that you will see it. If counting fat grams. list the times you are more likely to want to eat. 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. vegetables. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. and 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. and other healthy meals easier. and beside each item. fruits. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. Most of us have specific emotions and events that may make us turn to comfort food. Luckily.10) Make heart-healthy food more convenient. On a paper. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. simply make sure that most of your plate is taken up by fresh fruits and vegetables. and cholesterol in each of your foods is causing you stress. or meetings with your boss. Sometimes. sadness boredom. 13) Make cholesterol-friendly eating easier. 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. 12) Figure out your eating dangers and find ways to overcome them. list ways you can avoid the situation or at least make better choices when you are faced with it. high-sodium "fast foods. sodium. fiber. If you can make low-fat alternatives easier to reach for than fast food. types of fat. milk products) should be smaller still . When you prepare a meal. this is very simple. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. The portion size of grain should be smaller and the portion size of animal proteins (meats. and other low-fat foods are among the most convenient foods out there.no larger than a pack of cards. If Tuesday work meetings leave you reaching for cookies in your office desk." 11) Make heart-healthy food more interesting. Keep low-fat yogurt and other low fat foods around for fast snacking. 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. then you may need to find a different route home.

botanicals. full-fat dairy products. inexpensive. and convenience or restaurant meals entirely. Nor are supplements a substitute for regular exercise. This will not make your cravings for less-than-healthy meals go away. or give you more energy. Supplements include vitamins. constituents. Eliminate foods such as organ meats. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Use olive oil as your main source of fat and refuse other dressings or sauces .each day so that you get a variety. and extracts of these substances. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. all of which are easily accessible to athletes. but it will go a long way towards ensuring that you don't give into the cravings. egg yolks. lower your cholesterol by making sure that reaching for lowfat.do your cooking with the olive oil. or easily digested by all. amino acids. this simple formula will be a snap to follow and will actually lower your cholesterol. If you are on a very strict low-cholesterol diet. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. you must weight the purported benefits against the potential risks . Eating a variety of foods on a regular basis is the most important step toward this goal. but for most people interested in lowering their cholesterol. Variety is still important because bars and powders are not always low fat. Supplement product labels must include the words "dietary supplement". skinnier. as well as concentrates. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. minerals. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Over the next 30 days. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. If you are considering supplements. this may not be enough. There is no one magic pill or powder that you can take that will make you stronger. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. herbs. There are thousands of supplements on the market. 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. metabolites.

For example. Don't assume that any information that you find is reliable. 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. Quality is very important if you want to see benefits from supplementation. In addition to this. look for supplements that can offer weight loss benefits.(and cost) before deciding to use any product. if you have a need to lose weight. If a product makes claims that sound too good to be true. First. Information is key. These individuals can also help provide you with the information you need regarding improving your conditions. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. But. what do you take? First off. First off. even if you think that you can do this through the foods that you eat. While a diet that's full of nutrient rich food should not be replaced. Again. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. But. find a good quality multi vitamin and take that as directed. you can probably find a supplement or several that can address those problems for you. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. you are probably still missing out. If you have heart problems. Giving your body the nutrients that it needs to make it through the day is essential to your well being. It's like always giving your car premium gas and oil to do its job even better! . quality is essential to success here. Get another opinion! Supplements can help to improve your body's function because you are giving your body exactly what it needs to do the work right. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. start by finding a health food store or a vitamin supplier. There are two routes to take. make sure that you have a reliable source. How do you know how much to take? That's a trickier question. Another source for information is the web. Therefore. problems with gaining weight or other conditions. it sometimes needs additional supplementation to take it to the best level it can be at. find out what type of supplements you can take for your individual needs and problems. the claims probably are too good to be true.

but you will be able to find a high quality supply at your local health food store or if you look on eBay. Creatine is also a very good supplement for gaining muscle mass. the cell can no longer contract. including both elite athletes and untrained individuals. liver. Creatine is a natural constituent of meat. Approximately 40% of the body's creatine stores are free creatine (Cr). I have been using multivitamin supplements and vitamin B supplements for 20 years. turning it back to ATP. The energy released by breaking this bond powers the contraction of the muscle. the body must use other methods to replenish ATP. 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 phosphate is "split" to yield the phosphate portion of the molecule. The fastest method. and methionine. I can gain 5 kg of muscle in just two weeks using creatine. while the remaining 60% is stored in form of creatine phosphate (CP). This process takes place in the kidneys. For the majority of the population. Creatine is manufactured naturally in the body from the amino acids glycine. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. There are many different varieties of whey protein. Creatine works by increasing the water volume within your muscle cells. ATP. without oxygen. Some of which perhaps are not particularly useful. Another important supplement is whey protein. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. Creatine is used for the resynthesis of ATP. arginine. or adenosine triphosphate.There are thousands of different supplements on on the market. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. When ATP is depleted within the cell. When a muscle is required to contract. yielding ADP (adenosine-diphosphate). Once CP stores within the cell are depleted. the bonds in the ATP molecule are split. is the "power" that drives muscular energetics. The typical male adult processes 2 grams of creatine per day. Creatine is the most popular and commonly used sports supplement available today. There are several though that are very useful. . This phosphate portion bonds to the ADP. There are several methods by which the body rebuilds ATP. is through CP. and pancreas. mainly found in red meat.

Glutamine . so you would require 2. this could get confusing! Not really. In other words. though. Experts say in the "loading phase". 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. In the "loading phase" which is where you begin adding creatine to your diet. your weight is multiplied by . There are two way to decide what dosage of creatine you should take. allowing further capacity to regenerate ATP. Follow along closely. 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 can create muscle fullness as well as create an environment within your body that is conducive to muscle growth.2 kg multiplied by . the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. However.7 grams in the maintenance phase. therefore the body will quickly move to other methods of replenishing ATP.3 = 27 grams of creatine per day After the loading phase. Creatine is also thought to increase the body's aerobic abilities. Essentially. you should be consuming . You can also calculate creatine dosage according to body weight and mass.03. So if you weight 200 pounds. Many people like to take their creatine in a shake as it most often comes in the form of powder. the dosage is 20 grams a day for five to seven days. the formula would look like this: 1 lb divided by 2. It can also delay fatigue during repeated workouts. After that. it's recommended that you stick to 5 grams per day. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. The periods are brief because the ability of a cell to store CP is limited.Supplementation with creatine increases Cr and CP within the muscle. Creatine is safe for most everyone to take with the exception of people with renal issues. you must use your creatine regularly instead of sporadically for it to be effective. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor.3 grams of creatine per kilogram of body weight. 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.

Research shows levels of supplementation from 2 to 40 grams daily.Another popular supplement among body builders is glutamine. This two to three gram dosage used post workout builds protein. it usually comes in powder form. If you want to build a ripped body. brain. and stomach tissues. The typical American diet provides 3. Glutamine is also thought to prevent sickness. prevent sore muscles. You have to have a positive nitrogen balance in order to gain muscle mass. Two to three grams has been found to help symptoms of queasiness. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. it can result in muscle loss. Protein is what makes up and maintains most of the stuff in our bodies. . Sixty percent of glutamine is found in the skeletal muscles. Much of your protein will come from your diet. The remainder is in the lung. Protein has been shown to have the best effects on the body when combined with carbohydrates. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. This includes stress that the body is under during periods of exercise. increasing protein through weight gainers or protein powders is necessary. If you have too little glutamine in your system. glutamine reserves are depleted and must be replenished through supplementation. Over 60% of our amino acids come in the form of glutamine. and speed up growth hormone production.5 to 7 grams of glutamine daily which is found in animal and plant proteins. promote healing. 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. liver. you'll need both creatine and glutamine alike. during times of stress. However. Protein The importance of protein to a body builder is a no-brainer. Under normal conditions. our body can produce more than enough. but if you really want to grow your body mass. Glutamine is a nonessential amino acid that is produced naturally by the body. so you'll want to take it with milk or in a shake. Again. repairs and builds muscle and can induce levels of growth hormone found in the body. Of course.

and should be taken in the manufacturer's recommended dosage. the best time to take your protein supplement is post-workout. delivery of nutrients to skeletal muscle and a reduction in blood pressure. when a muscle contracts and blood vessels dilate. So whey is the best protein. which in turn leads to increased blood flow. which is the muscle pump we are familiar with. oxygen transport. causes vasodilation (an expansion of the internal diameter of blood vessels). Unfortunately this pump is only temporary. When on low-carb diets whey can function as an alternate source of energy. it's good to combine your protein with some form of carbohydrate for maximum results. and increases strength along with stamina. It often comes in pill form. 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. As we said before. It also supplies the most amino acids that bodybuilders use. Nitric oxide promotes extended ability to life weights. Many body builders take nitric oxide for a variety of reasons. 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. especially on a diet. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. Nitric oxide also comes in powder form as well. If not. speeds recovery.The best type of protein supplement on the market is whey protein because it is the highest yield. ice cream. so you can take it in a shake just like with other powdered supplements. You can also add in some fruit for flavor. a key molecule manufactured by the body. Whey protein is the only choice when on a diet however. sparing hard-earned muscle protein and glutamine stores within the body. and will dissipate shortly after you complete your workout. Its unfortunate high cost however makes me advise you to use it sparingly. The release of nitric oxide creates surges of blood flow. Combine the powder with some eggs. It also signals muscle growth. Nitric Oxide is present for a brief moment. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. . low-fat milk. Whey is the best investment because of its capacity as a postworkout recovery supplement. and olive oil. Nitric Oxide.

a decrease in libido. but they are used by body builders all over the world. so it's good for your brain. But those are the only ones I prefer to take apart from ginko biloba. All steroids eventually change to estrogen which causes feminization in men. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Ginko is great for circulation. Steroids increase testosterone production which can lead to overly aggressive behavior. They can cause serious liver damage and even lead to liver failure. 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. They help the body fight the ill effects of these diseases and promote healing. Steroids do have some advantages. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. cancer. Using the supplements mentioned you'll see some results quickly. and low sperm count. which is known as stacking . However. steroids have some serious health implications when taken for reasons other than therapeutic.There are many other supplements. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. they are illegal. complexion. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. 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. you can take. That causes an enlargement of the breasts along with an increase in fatty deposits. general energy and well-being. However. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. and in many places. They are used in treating a variety of health problems including AIDS. They also enhance performance making a person stronger and extending their stamina. Both of these substances are highly controversial.

the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. It controls the way that you perform each action. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. MENTAL TRAINING Mind Fitness. a massage or soak in a hot pool will reduce the feelings of fatigue. it still takes time. .Growth hormones stimulate the elements in the body that make muscles grow. perhaps it's better to cut down on the workouts and allow for your body to recuperate. Even using various methods to help your body recover. but more and more women are getting interested in it as well. They are naturally produced by the body. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. You will still need to take time to rest though. Body building has long been thought of as a man's sport. They can make you bigger quicker. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. but many body builders take them to basically tell their muscles to get bigger. as well. They can be dangerous. A Healthy Emotional Life As you can assume. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. your mind is a powerful tool and it helps you through each step of your day. Following is a list of recuperation techniques and a description of them. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. though. At these times a good sauna. You can get huge. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize.

There are many various ways that you can improve your emotional state by learning how . Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. should something emotionally troubling happen to you. While life affects each one of us. The mind's health is quite an important aspect and. 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. such as a death or deception. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. for many people living in today's hectic lifestyle. 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. challenged and attentive is essential to your well being and this fight. your body's health is directly related. Although you may be wondering just how you can control your minds fitness. you need to exercise your mind. 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.Yet. you need to be able to effectively deal with it and then to move on. Emotional health is an important battle that everyone must strive to improve. Keeping your mind active. In fact. believe it or not. For example. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. A Healthy Brain With the onset of Alzheimer's happening to more and more people. In addition. there is evidence that says that you can actually push off the onset by some time if you do the right things. the importance of having a healthy brain is very evident. plays a significant role in the quality of life and the longevity that you have in your life. First. What's Healthy? For your mind to be in a healthy state. including the simple fact that you may have to battle illnesses more often and with greater intensity. several key things must play a role. performing mental tasks and you need to be able to conquer problems effectively. For this particular battle. you need to be fully capable of thinking clearly. it's anything but easy to make it through the day without dealing with some type of stress or pressure. There are many different ways that this can happen. there are many ways that your mind's fitness may not be the right level that it should be. When you are emotionally or mentally unfit.

During these times. 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. Believe it or not. you may think that you have nothing to worry about. Those that are spiritually fit. Sometimes it may be important to remove the stressors from your life. but that's not a common occurrence. After all. Not only does it pull you down through causing large amounts of emotional trauma. Indeed. For those that do believe in a Higher Power. the right social activity is one way to improve your emotional health. It can help you to tackle even challenging tasks with more ease and with success. it can often play a role in the way that you see your life as well as in your emotional state of mind. But. learning to effectively manage stress is important. mental turmoil and even times when they are so stressed that they can not function properly. It can lead to various health issues physically. and you. mentally unstable and unfit. Spiritual well being is a critical factor in maintaining your health. While there isn't always a need to be religious or spiritual. too. While you can't take away everything in your life that causes stress.to react to critical situations. you can consider them. you do all that you need to do and there's nothing limiting you. of course. Where Are You Now? When it comes to determining how mentally fit you are. 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. most people go through stages of depression. . too. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. This is a personal decision. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. but it also causes all types of physical problems for those struggling with it.

you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. 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. Be honest. stress and angry often? What does it feel like and how intense does it get? 5. Yet this is a dangerous situation. or are eating whenever you feel like it.Yes. ask yourself these questions. Do you struggle to make the goals that you set for yourself? 4. then you should be considering the vast number of mind fitness needs you may have. If you have trouble sleep. It's easy to go to the food to get the satisfaction that you need. While you may not want to do this. 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. your mind can be struggling at the same time. For example. now. 1. Emotional eating is eating when things go bad. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. too. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Do you hate the life that you are leading. While food never used to be so readily available. 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. 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. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. To determine where you stand in mind fitness. For many millions of people. Do you feel anxiety. although you may not realize it. . For the most part. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. this is one of the prime reasons that they are overweight or unhealthy in their diets. consider this scenario that happens over the span of time. Improving the fitness of your mind not only improves your daily life but increases your longevity. Do you have physical pain that is not the result of an injury? This could be stress related! 2. it hurts to hear but just like your body goes through illness.

Now. it's also one of the worst things you can do for both your physical and your mental health state. Incorporate as many of these things into your life as you can. Emotional eating is one of the hardest cycles to break.You begin by getting stressed at work.. You then find yourself dealing with pressure from the boss. The first step in fighting the way that food makes you feel. Soon. You become upset at yourself. you hate your job so much that the only thing that makes it feel better is eating something bad for you. you didn't do the job right. 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. 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. You decide you need a big.. yet if left intact. Soon. In just a bit we'll talk about some of the ways that you can have good mind fitness. you are not fitting well into your clothing. your self esteem drops.these are all things that people end up saying to themselves when they are emotionally depleted. Just look at you. A health self esteem is one that's confident but not overly macho. 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 aren't any good. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. In fact. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. is to recognize that there is a connection between the way that you feel and the way that you eat.. and you'll see differences in the way that you feel and the way that you see the world. You should be able to feel confident in the decisions that you make and in the way that your life is moving. the pounds are creeping onto your hips. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. which includes emotional eating. though. As your self esteem drops. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. you find yourself in even more problems. You can't make the right decisions. . There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. fatty lunch. You are a failure. you almost purposely make the situation worse by eating bad.

at least one time per week. Then. both physically and mentally. This allows your mind to repair damage and it allows you to improve your network of friends. Relationships take time and work. Build A Social Network A social network is a very important to your well being. its fun to have people around too! But. In part of that comes the fact that if you want to have family and friends you . Although challenging. Just putting on a beautiful outfit can make you feel good about yourself. Commit to going out and having fun. Don't take friends for granted because they won't be there when you need them the most. even when you don't pay attention to them otherwise. Those that have people around them to support them do well in many more aspects of their lives. work on improving them if you can and then do the best job that you can overall. You should always strive for a lifestyle that's positive with those in your family and your friends. 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. 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. ask what you could have improved on for next time. 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. how can you build a social network of people that you can rely on? Make time for those that you already have. Those that dress well. you need to be able to say. If you are married. that relationship alone will be one that you have to work on. Let's face. Don't assume that they will always be there when you need them. In addition. take care of the way that they look and those that do things for themselves are the most confident people out there. Getting away or even just finding time to play a board game is essential. working through them and then letting them go. If your boss says that the job wasn't good enough. Learn to take criticism positively.Accept those. That means taking on the challenges that come up between people. "Hey. whatever way is fun to you. learn how to accept compliments and to take criticism. Getting down on yourself because someone doesn't like the job you did isn't okay.

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. Learning new things keeps the mind active and that means health. Your Overall Mental Fitness Plan So. but you have to do it! Stress is one of the largest problems in health today. but mentally you do! For starters. You'll feel good about life and your social network. A hobby. there are many things that you can do. 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. allowing you to fend off Alzheimer's and other conditions like it. For starters. Asking questions.need to be a friend. 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. now you have it! You know what to do to make your lifestyle improved through these changes. use your brain power! You don't have to do any type of exercise with your brain physically of course. You need to find something that you love to do. You should also use challenges to help power you through your day and your life. find an outlet. Managing Stress Its not easy job. by relieving stress. Stress affects your ability to function properly. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. physical risks and puts your entire well being at risk for emotional breakdown. a physical activity. too. always keep yourself learning. . It hinders you throughout your life by causing unhealthy living situations. or some other thing that really brings you happiness is necessary to have. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. To help remedy stress. getting the answers and working at it helps to improve the brain's function. If the situations that you are in provide you with high levels of stress. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. it is important for you to find solutions to those problems.

Improve them. Drinking And Drugs Each of those three things. You Are What You Do. 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. but you may not realize the extent at which it takes to improve them. Smoking. drinking and drugs. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. continuous learning and through challenges of all types. learn something new. but feeling good about yourself is a must for overall health. There are no ifs about it. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Lifestyle Fitness. Working on this is hard. 4. Make changes like these today and see results today. Keep your self esteem positive. Unlike the other chapters. Each decision you make throughout the course of the day plays a role in your fitness. 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. Do things that are enjoyable to you. You probably already know the risks of what these things can do to your life. 5.1. is a problem for your health and your ability to make it through the life you have. Improve your stress levels and see physical. Too Your lifestyle is the way that you live your life. It also helps to make it through difficult times when you have someone by your side. this one will be structured a bit different. and physical fitness increases. mental and emotional benefits right away. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. 3. For example. It will cause cancer eventually in your lungs. 2. they are not everything. smoking. . If you can't think of anything. Improve your social network to reduce stress and to improve your quality of life. Improve your brain's fitness by challenging it through new adventures.

though. talk to your doctor about it. find a method to stop smoking and do it. your body can repair the damage that you have done to your lungs. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. You will find that your health increases. Drinking and drugs are just as bad. refresh and give yourself the best chance at improving tomorrow. even if it is one of the hardest things you will have to do.Rest is one of the most overlooked parts of an exercise regimen. but the . Sleep Do you sleep ? No. Those that don't get enough sleep are not capable of performing at their best physical or mental level. This can only happen if you stop soon enough. you need to remove these problems from it. To improve your fitness.But. It's the way that your mind works through problems. others can't. It's the time that your body heals from the exertions of the day. Why is sleep so important ? There are actually several reasons. Your lifestyle fitness requires that you get quality sleep each night. Some damage can be fixed through healing over time. you put your life at risk and you destroy the organs in your body. sleep is the body's time to relax and to recoup what it's done all day. If you are facing problems with insomnia or are struggling to get to sleep. There may be an underlying medical condition that could be causing it. then you aren't getting the right amount of sleep for health. It's a time to restart. Smoking and drugs are simply a no no. You kill brain cells. To improve your lifestyle and to extend your life. smoking is something that you can stop. you destroy your body slowly and methodically. physical ailments hinder you more when you don't get enough sleep. They aren't able to improve the level at which they can function and they make bad mistakes. When you quit early enough. Stress hurts more. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. 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. your stress levels DO go down and you can feel better about the life you are living. For one. your energy increases. You need this time for your mind to.

For starters. Some people disagree with this theory. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Just as you'd never head to the gym after drinking a few beers at your local tavern. As your body temperature lowers. your lack of muscular coordination places you at a much higher risk for injury. which is above the legal driving limit in most states. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. 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. This will help you signal your body that it's time to think about resting.reality is it is actually a quite important principle. especially tea or coffee. • Try having a light snack before bedtime. • Don't drink a lot of fluids before sleep. but you'll have to use the bathroom more often as well which will disturb your sleep. Body temperature has a huge effect on our ability to fall asleep. your body is doing exactly what you have been asking it to do during your workouts . • Get at least eight hours of quality sleep per night. Not only will the caffeine keep you awake. Working out in this state has its obvious downside. • Establish both a regular sleep cycle as well as a pre-sleep routine.096. you start to feel sleepy. Try having some white noise in the room like a fan running.build muscle. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. though. you should never work out after not sleeping the night before. Muscle adaptation and growth often occurs at night. Make sure this snack is light. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. it can distract from your ability to fall asleep. but if you go to bed on an empty stomach. If you work up a sweat before trying to sleep. • Keep your bedroom dark and cool. During the suspended state of animation you are in. According to the Journal of Applied Sports Science. . You're better off waiting until the next day when your body has been given proper rest.

Financial fitness isn't something that we'll stress for too long here. your marriage. and even your physical health. growth hormones are also released. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. You worry about money and end up facing financial hardships that move into your work life. . your body's synthesis of protein increases. Money is one of the largest causes of stress in people every single day. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. stress causes a wide range of health concerns for your body. but the majority of this happens while the body is at rest. at least two hours beforehand. Growth hormones are very important in increasing muscle mass. A majority of growth hormones are also released when the body is in the sleep state. If you are having problems with sleeping. • Don't eat before bed. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Just think of the role that money plays in your everyday life. As you know. • Don't do stimulating things before bed such as watching television or working on a project.While your body is sleeping. During a workout. healthy lifestyle. there are many ways that you can overcome them. but it is something to make part of your overall guide to living a long. Just as sleep will give you more energy. it is also vital in helping your body recover and ultimately grow like you want it to. your home life. but it really can be. Your body can recover and repair any damage you did during the day while you are at rest. This is what makes you grow.

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.

com This is another super website where you can find tips and tricks about how to maximize your workout. sample workout plans. as well as pictures of people who have made amazing transformations through a body building program.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.bodybuilder. and ways to prepare yourself for competition. contest schedules and results. The Internet is another invaluable resource for body building information. These are only a few resources you can check out as you begin your body building quest.Nothing can really compare to personal advice and guidance. or network with others in social settings. Ask around when you are in the gym. You will find more information than you could have ever hoped for on this website including tips on nutrition. In researching this book. where to find supplements. Here are a few you should really check out: • www. Look around you and find what works for you. • www. • www. this author depended on several of these websites for information. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. You will get the most information by joining their website. and it will open you up to all sorts of insights into this great sport. You will find a whole new world opening up around you! .getbig.com This site is nothing less than amazing. but it's free.abcbodybuilding.

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