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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
You learned to put your clothes on. Really. is well maintained for many years. because it's a habit. but when you look at this as your body. trust me on this from a guy that used to smoke two packs of cigarrettes per day. When each part of the machine is cared for. . it will last many years longer. for example you don't change the oil in it. this will be something different. When you were learning how to do them. once you learned how to do it. and even years off of your life when you don't take care of your machine (your body. everything but so long as I am still fit and strong and healthy .That's what gives me the POWER to SUCCEED. You'll learn many things that you'll be able to implement immediately to start experiencing success. Imagine having a greatly increased sex drive. for example. "What am I staying in shape for?" To each person. For most. If a car. Well I can go on about the benefits of fitness and will do so later in this book. You could take all of my money. it can be that simple to be healthy. Fitness is a term that is used to help define the ability to stay in the best physical shape. That's costly to you. That's what we want you to think of when you think of fitness. When the machine is neglected either in part or in the whole. Sorry if I sound overly patronising. Do you worry about brushing your teeth today? No. you cut several years off the life of the car. then.Imagine walking alone at night and really feeling safe because you are physically strong. Others may need a certain level of fitness for their employment. then. But. Your body is designed to work as a machine. you likely hated it. Others may be recovering from an illness or injury. you are shaving away days. it became something that you didn't think twice about. Fitness is an essential part of life. it is a matter of staying healthy as long as possible. Fitness is not something that you have to struggle with. You may ask. the entire machine works the best that it can. If it isn't taken care of. but remember that fitness is something that you can get into the habit of doing which makes it easy. all of my friends.) Fitness is about SURVIVAL. Let's make fitness fun. weeks. When you were three you were probably taught to brush your teeth. then the machine won't run well and eventually won't run at all.
chances are good that area of your body is bothering you because it's an unhealthy area. For me it's a bit of belly fat. Granted. You'll claim that getting fit is just too hard. You'll dread it. You just can't give up what you love. if you have the will power to save your life by sacrificing for just a few weeks. IT WONT BE EASY AT FIRST. Don't worry. Our first goal is to determine where you stand right now. Nevertheless. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You will be sore and tired. the first weeks of learning to be fit and staying healthy will be the hardest. you'll see that fitness can be easily mastered by you. The same applies to experienced athletes that must alter or increase the training in a specific area . It's just something that you do. . In fact. this is painless. What do you see? If you are unhappy about any part of your body or training.Overcome the initial procrastination.such as a weight lifter adding cardio to beat belly fat. That's not true. it's an important first step. but it may hurt your ego a bit to do it. You'll find excuses about not doing it.
the more prone to health risks you are. Its important to do this to more firmy establish and prioritise your fitness goals. The higher this number is. For adults. You need to use them to understand exactly where you stand right now. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. Experinced athletes should also do a realistic self review . your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. You can find calculators for many of these available to you free of charge on the web. Ask your doctor where your blood pressure is. but it needs to be in a certain range to be healthy. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need this number to be there.this is part of the goal setting process. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. this is generally 120 to 139/80 to 89. There are several tools that you need to use to determine your health level currently. . You need to begin by understanding that change needs to happen.Here are some questions for you beginners to ask to determine where you stand right now.
In effect.What To Start With To get started with fitness. Your kidneys.• Ideal Weight: In comparison to your height and body structure. if you are overweight. But. . the fat here is likely to be what kills you. your lungs and even your heart are suppressed. your ideal weight is the weight that you should be. Those that have a large midsection are the most prone to heart problems. This is an important piece of information because of how vital it is to your health. there's much more for you to consider. ideally. causing difficulty for each organ there. start by getting through these basic first steps. Your waist is important because it is the indication on your body of your potential health risk. 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. Those that have a larger midsection are most prone to health risks. These three things are critical elements for you to take into consideration when considering where you stand right now. The fat that is here will push into your body. Beginners .
2. Get your weight. and to work on first. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Measure your waist. Calculate your BMI. It's going to come down and that will be quite rewarding! 4. Do it the same time and same way every time you weigh yourself. Pull up your shirt. 5. Determine that you are healthy enough physically to begin improving through diet and exercise.1. to improve on. 3. not at your doctor's office. suck in your gut and measure at your belly button all the way around using a tape measure. Write them down and post them in several locations in your home. You need this to see just how unhealthy you are currently. Set your goals. Determine what's important for you to maintain. Ask him for measurements of your blood pressure. Do this at home on a well programmed scale. Meet with your doctor to talk about your overall health. This will be your indication of your weight loss and health improvement. . your heart rate as well as any other important factors he may be interested in you improving. Stand up straight.
I was very ill and thin. People with some experience under the belt will need to examine their flexibility. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. Although many people start looking into fitness because they want to lose weight. By understanding where you stand on these factors above. you need to take into consideration the fact that overall health is in fact important to improve. that's not to say that you don't have health problems beyond that level. that's great! You are one step closer to being healthy. For many that will mean losing weight. inflamation syndrome. 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. that will mean improving other qualities of your life.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 . For others. What You Will Learn So. strength etc. For others it will be less dramatic. But. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. Therefore. I got into it because I was a drug addict. high cholesterol as well as other concerns even though they aren't technically overweight. Throughout this book. Cardio Vascular fitness level. If you don't think that you need to lose weight. I'll point you in the direction of improving your overall health. you can begin to improve your health. Many people are still at risk for high blood pressure. For me the impression made in the initial months was very strong because I made much progress in this time. fitness is not just about weight loss. or giving up some addiction or bad habits.
especially of course if you are too fat. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. we'll tackle what the healthy standard is. Sure you can function on less or more. Its simply not true. but 7-9 hrs is optimal. Namely alcohol. I normally need 9 if I'm training and eating heavily. Emotional stability is critical to overall health. General Health: First things first.some say they only need 4-6 hrs. ways. . though. each aspect is just as important as the next. isn't enough if you aren't eating the right foods even if you are losing weight. That means insuring that your overall life is healthy in regards to the life that you lead. help you to understand where you are and then help you to get to the goals that you have. When i was in the army they were very keen on sleep deprivation. The longest i went without sleep in the army was 5 days and 4 nights . I say hogwash and current medical research says the same. the goal is to improve your stress level. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. Most of us need 7-9 hrs sleep everyday. we mean making sure you are emotionally and mentally fit.Each of these aspects is very important. Losing weight. With your mind fitness. we'll teach you how to improve your life through easy. for example. They used to tell us alot of bull that 6 hrs is sufficient. smoking or drug use. I know your situation. and even fun. Many of you will be fighting with some bad habits. While your body must be maintained as much as possible for health. we will start there. But giving up serious vices is not easy and you are well advised to get professional medical advice. With lifestyle fitness. Remember. Throughout each of these aspects. Because each plays a role in your overall health. it doesn't do much good if you don't eat the right foods. 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. Those with eating disorders can also benefit from physical conditioning. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. Since your body is likely to be your largest factor impacting your life. GET ENOUGH SLEEP !!! Sleep . 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.
In fact if you are looking at changing your body composition I dare you to do before and after shots. Your lungs supply your heart with the necessary oxygen. Change your diet . Your brain keeps everything working. give up the vices like drink and smoking. Each part of your body functions well because of the support that other parts play. actually. delivering fuel to it so that it can perform its duty. the time has come to improve the way that machine is working. Stress and recuperation are also critically important and are covered in another section of their own. I cover diet in another section because its very important. Your heart pumps oxygen rich blood to each cell in your body.if its unhealthy. I recommend you go to a good doctor and just get a general check up. Your body is a well designed machine. Not only will you feel great but you will have medical proof. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well.So. This means physically. . even those things that you don't think about doing like your heart beating and your lungs breathing. This is so you can see the improvements in coming weeks and months. get 7-9 hrs sleep every night.
you can improve your overall health and then improve upon your situation by knowing how to. Well back in the time of the cave man. It would store food in fat so that when there wasn't enough food available. not to sit idle. If you don't work hard. these fat reserves could be used. You may not physically be able to exercise . Talking to your doctor is a great place to start when it comes to determining your overall health.Go to the library and read as much as you can on health and physiology. That way. Your job is to give your body what it needs to continue to perform correctly. you need to take into consideration the vast number of measurements that we've already taken. You cant do that without the information in your head and I cant teach you everything in just one book. You should understand how well your body is working. the body had to do what it needed to so that you could stay alive. While your diet is something for the a later section. What some people don't realize is why their body has developed as it has. your blood pressure and your body mass index are good indications of your overall health. your arms or anything else. If you are overweight. You should weekly weigh yourself. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. Your weight. What's Healthy? As we mentioned early. That means taking the measurements that we've listed. Yet. Where Are You at? As we've mentioned. your neck. You shouldn't skip this step. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. you should address these specific concerns. too. your body can't maintain a healthy muscle mass. too. chances are good that your heart has been affected by it. we need to address your body's ability to do what it needs to through being physically capable. Your body is used to providing your muscles with the fuel that they need to work hard. If you have problems with your legs. the same day at the same time each week. it goes further than this. this could be a potential problem that needs to be considered. it's important for you to know where you stand health wise. Keep a log of this information so that you can see your progression. to know what level of fitness your body is in. Your muscles are necessary for functioning but they have been built to be used.
If you aren't having any physical limitations.to a certain level. but remember your body is built to be used. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. its going to improve. This competition was the basis for many . he was credited with the invention of the first exercise equipment marketed to the masses. He became so successful. In actuality. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. personal trainers are making a tidy living helping people stay fit. one step at a time. As he became more popular. How Can You Improve ? Improving your body means improving your body's ability to move and function. Even an overall fit person can often improve their body's fitness through improving their body's makeup. but it will get easier. Our overall plan to improving your body's fitness level is through exercise. coupled with the other fitness elements later throughout this book. Understanding where you are is difficult for many at first. it's not the permanent solution. not to sit in a chair at a desk all day. Exercise is something that some people hate and others love. But. Again. Gyms are big business. It's a hard realization. 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. and body building supplements are at an all-time level of performance. even if you aren't overweight. that's a great sign. look at your body in other manners to determine what you can improve on. In the late 19th century. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. pains or weight problems. the man known as the "father of bodybuilding". he created several businesses around his fame and was among the first people to market body building products bearing his name. Using your muscles and strengthening them are vital to improving health and fitness. chances are good that you aren't getting enough exercise and fitness into your life anyway. the sport of body building has been around for quite some time. Now. Its not easy thing to do at first.
body building has just grown in popularity becoming almost an obsession for many people. there can be a lot to learn. . Olympia competition that remains the most popular body building contest to date. This book will guide you through some of the basics to get you started. stronger. and more aggressive in their behavior.others to follow including the Mr. When World War II broke out. you heard of him right ? Through the years. and the sport has evolved into a real competitive arena. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. Of course. men around the world were inspired to become bigger in their physique. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. and body building equipment evolved into an effective means for working muscles in ways never thought of before. 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. but you'll need some information first. Training techniques were improved. nothing will compare to actually getting to the gym and lifting those weights. In 1970. nutrition was focused on more than ever. Women have started to take an interest in honing their bodies.
But you can raise one leg out to the side at 90 degree's i bet (everybody can). Your body works with a natural cyclic rythym. There is aerobic training which is best for cardio respiratory improvement and fat loss. hormones and waste products in the blood such as lactic acid. 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. 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. supplimentation and recuperation should all fit in with your optimal body routine. training. then there is anerobic which is great for muscle and bone growth and strength. Your workout routines. Well guess what. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. By training. After a while you will develop a natural sense for this. Diet also has a significant influence over biochemistry. Nothing else. . diet. Aerobics can improve muscle function and growth. If done in the right way the two are complimentary. If you can do it with one.Exercise Physiology Lets cover some basics about physical training. Deeply tied in with all of this are your biocemistry and your nervous system. But its a nerve reflex that prevents you. The nervous sytem is quite remarkable. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. The three things of most interest to us in biochemistry are nutrients. Anerobics can aid the cardio system and reduce fat. The components of physical fitness are as follows: Cardio respiratory endurance . and other activities and still have enough energy left over to handle any emergencies which may arise. Especially with the training and recuperation. By balancing your training and recuperation you can optimize your biochemistry. The nervous system prevents this from happening (thank heavens).the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Components of Fitness Physical fitness is the ability to function effectively in physical work.can you do the splits ? Probably not. consider this .
The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. The principles of exercise apply to everyone at all levels of physical training. sleeping. a person must exercise often. Muscular endurance . agility. elbow. .the greatest amount of force a muscle or muscle group can exert in a single effort. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Infrequent exercise can do more harm than good. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Time. One should strive to exercise each of the first four fitness components at least three times a week. normal range of motion.Muscular strength . Progression. knee) or any group of joints through an entire. Body composition .and following a good diet. and Type. Excessive body fat detracts from the other fitness components. detracts from appearance. To achieve a training effect. from the Olympic-caliber athlete to the weekend jogger. Factors such as speed. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Intensity. reduces performance. Flexibility . Regularity is also important in resting. and negatively affects one's health. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. eye-hand coordination.the amount of body fat an athlete has in comparison to his total body mass. progressive training.the ability to move the joints (for example. "FITT" Regularity. and eye-foot coordination are classified as components of "motor" fitness. muscle power.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Appropriate training can improve these factors within the limits of each athletes potential.
Balance. time. Recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day. For example. Thus. especially when training for strength and/or muscle endurance.Intensity. athlets become better runners if their training emphasizes running.you must strive to conduct 5 days of physical training per week. Three physical activity periods a week. muscle endurance. . For optimal results. and Type. and flexibility training will not improve any of these three components. FITT Factors Certain factors must be part of any fitness training program for it to be successful. to obtain maximum gains in muscular strength.since overemphasizing any one of them may hurt the others. To be effective. 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. Overload. for example. and flexibility should be performed each week to improve fitness levels. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. The acronym FITT makes it easier to remember them. a program should include activities that address all the fitness components. Specificity. Ideally. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Variety. athletes should have at least three strength-training sessions per week. muscle strength. Personally I have a cardio workout at the warmup stage. Time. Providing a variety of activities reduces boredom and increasesmotivation and progress. These factors are Frequency. it does not improve a 2-mile-run time as much as a running program does. Training must be geared toward specific goals. then I do my weight training and perform stretches between my weight exercises. goals and motivation. Although swimming is great exercise. You will find that you can experiment and find the optimal routine for your metabolism. at least three exercise sessions for cardio fitness. strength. with only one session each of cardiorespiratory. however.
and Friday. In the first week. . For example. and Tuesday and Thursday are devoted to muscle endurance and strength. all components of fitness can be developed using a three-day-per-week schedule.and Friday are devoted to cardio fitness. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. it is the factor many units ignore. if you have a hard run on Monday. The following training program serves as an example. By training continuously in this manner. However. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. During the second week. Stretching exercises are done in every training session to enhance flexibility. Wednesday. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. the greater the intensity of the exercise. and Friday. 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). Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. Depending on the time available for each session and the way training sessions are conducted. Wednesday. when coupled with good nutrition. INTENSITY Intensity is related to how hard one exercises. Monday. Unfortunately. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. 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. and those that exceed 90 percent HRR can be dangerous. a five-day-per-week program is much better than three per week.With some planning. you may also choose to run on Tuesday and Thursday. However. and cardio fitness is trained on Tuesday and Thursday. Such programs. will help keep you super fit. The more energy expended per unit of time. 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. Wednesday.
if he is in excellent shape. resting heart rate. a person who is in poor shape should exercise at 70 percent of his MHR. and relative conditioning level. if he is in relatively good shape. graphic$$$$$$ When using the MHR method. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. an appropriate THR or intensity can be prescribed. As a result. he can determine which percentage of HRR is a good starting point for him. . For example. one must compensate for its built-in weakness. and. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. With this information. at 80 percent MHR. For example. the THR is figured using the estimated maximal heart rate. at 70 percent HRR. the group run will be too intense for some and not intense enough for others. Thus. A person using this method may exercise at an intensity which is not high enough to cause a training effect. one can be sure that the intensity is enough to improve his cardio fitness level. he could start at 85 percent of his HRR. if he is in poor shape. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. and. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. if he is in reasonably good shape. To compensate for this. at 60 percent HRR. graphic$$$$$$ Percent MHR Method With this method.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR).) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. One's ability to monitor the heart rate is the key to success in cr training.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). By determining one's maximum heart rate. at 90 percent MHR. A athlete determines his estimated maximum heart rate by subtracting his age from 220. if he is in excellent physical condition. If a athlete knows his general level of cardio vascular fitness. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. a 20.
These arteries are located to the left and right of the Adam's apple. muscles. To determine the RHR.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. During the 10.7. 160. he must exercise harder to increase his pulse to the THR. the product obtained by multiplying 0. particularly if they cannot find more than 20 minutes for cr exercise. Exercising at any lower percentage of HRR does not give the heart.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. He should count his pulse for 10 seconds. as in the example. For example. In summary.) During aerobic exercise. place the tip of the third finger lightly over one of the carotid arteries in the neck. The result is then added to the resting heart rate (RHR) to get the THR.83 or 27) if he is exercising at the right intensity.70 and 131 is 91. he should know his THR (the heart rate at which he needs to exercise to get a training effect). .7 is added to the RHR of 69.second period.) Yet another way is to place the hand over the heart and count the number ofheart beats. then multiply this by six to get his heart rate for one minute. use the THR of 161 BPM figured above. and immediately after exercising. When 91. At this time. This will let him determine if his training intensity is high enough to improve his cr fitness level. and lungs an adequate training stimulus. Before anyone begins aerobic training. Thus. the body will usually have reached a "Steady State" after five minutes of exercise. the percentage (70 percent in this example) is converted to the decimal form (0. an adequate level of fitness. If his pulse rate is below the THR. In this case. or maintain. the athlete should get a count of 27 beats (161/6= 26. (See Figure 2-1 C. a THR of 160.7 results. (See Figure 2-1A.70) before it is multiplied by the HRR. When the calculations produce a fraction of a heart beat. and the heart rate will have leveled off.7 BPM is rounded off to give a THR of 161 BPM. the value is rounded off to the nearest whole number. the athlete should monitor his heart rate. or to see if one is within the THR during and right after exercise. As shown. (See Figure 2-lB. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.
" This method relies on how difficult the exercise seems to be. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. gives an error of six BPM. the longer the required duration. the less intense the activity. A athlete who maintains his THR throughout a 20. multiplied by six. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. since one missed beat during the 10-second count. Walking is a great place to start. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. an athlete can easily find his own THR just by knowing his age and general fitness level. during aerobic 70 percent HRR. your body will work to improve its function by improving how much work your heart can do. For example. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Using this figure. TYPE First we will discuss aerobic training. the athlete must train for at least 20 to 30 minutes at his THR. then start with a basic program. To find out if you have any limitations. • Start with basic aerobics and work up as your tolerance increases. TIME Time. refers to how long one exercises. .to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. If not.If his pulse is abovethe THR. To improve cr fitness. In this type of training. the shorter the time needed to produce or maintain a training effect. Here are some tips for you to get in aerobic training. The more intense the activity. He should count as accurately as possible. He should check his exercise and post exercise pulse rate at least once each workout. he should do it five minutes into the workout. a 40-year-old athlete with a low fitness level should. talk to your doctor. If he takes only one pulse check. Another way to gauge exercise intensity is "perceived exertion. It is inversely related to intensity. or duration.
Your goal is to start with 10 minutes of continuous aerobics three times a week. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . • Move on to more aerobic style exercises. . -Tennis (singles). . . . . .Skiing (cross-country). . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. as soon as your body allows for it. elliptical machines. -Handball (singles).Rope skipping. Swimming. .Walking (vigorous). running. .Swimming. You should try to increase this to 30 minutes three times per week. -Basketball (full court). .Rowing. . and other physical activities are perfect for aerobics. .Exercising to music. though. SECONDARY (Done with partners or opponents of equal or greater ability. bike riding.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.Bicycling (road/street). They must also be of sufficient duration and intensity (60 to 90 percent HRR). playing your favorite sport.Road marching.Jogging.Bicycling (stationary). Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.) -Racquetball (singles).Stair climbing.Running.
Besides learning running techniques. knees. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. A well-conditioned athlete can run five to six times a week. INTERVAL TRAINING Interval training also works the cardiorespiratory system. and. Proper warm-up and cool-down. The most common injuries result from running and occur to the feet. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. to do this safely. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. However. Every activity has its drawbacks and you must weigh the advantages and disadvantages. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. but can also be a major cause of injuries. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. The elbows are bent so the forearms are relaxed and held loosely at waist level. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . and the feet strike on the heel and push off at the big toe. 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. and legs. The arms swing naturally from front to rear in straight lines. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. I prefer the rowing machine as It can avoid injuries associated with running. 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. athletes need information on ways to prevent running injuries.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness.) The toes point straight ahead. The faster the run. ankles. Some athletes may need instruction to improve their running ability. help prevent injuries. he should do two things: 1) gradually buildup to running that frequently. (cross-body arm movements waste energy. the faster the arm action.
a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. 56 seconds (1:56) for each 440-yard run.) Step 3. 52 seconds long (1:56 + 1:56 = 3:52). 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. 56 seconds to 1 minute. Using the work-interval time for each 440-yard lap from Step 3. 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.relatively short time and increase his running speed. These recovery periods. each 440-yard lap should be run in 1 munute. bicycling. In interval training. Using the time from Step 1. and his estimated pace for 1 mile is one half of this or 8:00 minutes. hiking. Determine (or estimate) the actual 1-mile-race pace. If a athlete's actual 1-mile-race time is not known. . (2:00 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. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. He does this repeatedly with periods of recovery placed between periods of fast running. will be 3 minutes. Step 2. swimming. 59 seconds during interval training based on the athlete's 16:00.mile run time. rowing. Using a 2-mile-run time of 1600 minutes as an example. In this way. twice the length of the work-interval periods. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. therefore. the energy systems used are allowed to recover. (8:00 minutes/4 = 2:00 minutes per 440 yards. This type of intermittent training can also be used with activities such as cycling. Recovery periods. it can be estimated from his last APFT by taking one half of his 2-milerun time. 2.1 to 4 seconds = 1:59 to 1:56. the pace for an interval training workout is calculated as follows: Step 1.) Thus. The athlete's 2-mile-run time is 16:00 minutes. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting.
As with any workout. Thus. At first. As with any other new training method. there are two seconds of recovery. he should do it once a week. Because of the intense nature of interval training. During the recovery interval. he should be ready for interval training. Each 440-yard jog should take twice as much time as the work interval (that is. 3:52). his recovery is quicker. It shows common 1 -mile times and the corresponding 440-yard times. As the athlete becomes more conditioned. refer to Table 2-1. Because the heart rate is not the major concern during interval training. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. FARTLEK TRAINING In Fartlek training. Follow each 440-yard run done in 1 minute. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. with at least one recovery day in between. interval training should be introduced into his training program gradually and progressively. He may also do recovery workouts of easy jogging on off days. If he responds well. the workto.This can be done on a 440-yard track(about 400 meters) as follows: 1. 56 secons by an easy jog of 440 yards for recovery.rest ratio is 1:2. the athlete varies the intensity (speed) of the running during the . As a result. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. the heart rate usually falls to around 120 to 140 beats per minute. monitoring THR and using it as a training guide is not necessary. athletes should start intervaI workouts with a warmup and end them with a cool-down. For each second of work. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. 2. he may do it twice a week at the most. 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. After a athlete has reached a good cardio vascular fitness level using the THR method. another type of cardio vascular training sometimes called speed play.
workout. they may use other activities as supplements or alternatives. over hills. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. athletes should start slowly and progress gradually. When ready. It should then be gradually increased to four miles. Instead of running at a constant speed. It can be used as both a physical conditioning activity and a competitive event. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. 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. depending on the terrain and fitness level. At first. Alternate Forms of Aerobic Exercise Some athletes cannot run. the athlete varies the intensity (speed) of the running throughout the workout. However. Swimming. Cross-country runs have several advantages: they provide variety in physical fitness training. It consists of running a certain distance on a course laid out across fields. The object is to cover the distance in the shortest time. At this time he recovers by jogging at an easy pace. through woods. As with all exercise. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. Each group starts its run at the same time. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. In Fartlek training. In such cases. the distance should be one mile or less. many runners prefer Fartlek training to interval training. The unit is divided into ability groups using 2-mile-run times. he starts with very slow jogging. and the running is not done on a track. For these reasons. The speed and distance can be increased gradually as the athletes' conditioning improves. and they can accommodate large numbers of athletes. he runs hard for a few minutes until he feels the need to slow down. or on any other irregular terrain. neither the running nor recovery interval is timed. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. . bicycling. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance.
Thus.SWIMMING Swimming is a good alternative to running. This is because. By modifying their THRs in this manner while swimming. For example. athletes will help to ensure that they are working at the proper intensity. in swimming. cross-country skiing. in order to effectively train the cardio vascular system during swimming. After five minutes. For injured athletes. compare it with his THR and. They can also do calisthenics in the water. It is used to supplement running and develop upper body endurance and limited strength. running. The swimmer should start slowly with a restful stroke. one's THR should be lower than while doing the other forms of aerobic exercise. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. he should stop to check his pulse. walking. Compared with all the other modes of aerobic exercise presented in this manual (e. and do pool-side kicking for an excellent aerobic workout. which minimizes lower body stress in overweight athletes.g. a athlete should set his THR about 10 bpm lower than while running. Body position that enhances the blood's return to the heart. tread water. rope jumping. etc. adjust the intensity. Partial support of body weight by the water. Some advantages of swimming include the following: Involvement of all the major musclegroups.. Non-swimmers can run in waist-to chest-deep water. the heart does not beat as fast as when doing the other types of exercise at the same work rate. Together these activities combine walking and running with moderate resistance work for the upper body. if needed. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. cycling. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. CYCLING .) in swimming alone.
Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. a athlete recovery at low speed and/or low should set his THR at resistance.Cycling is an excellent exercise for developing cardio fitness. Dis. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. WALKING Walking is another way to develop cardiorespiratory fitness. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. After about three months. it will not produce any significant cardio vascular conditioning. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. athletes can bicycle outdoors or on a stationary cycling machine indoors. He can increase the intensity by adding hills or stairs. It is enjoyable. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. . 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. unless walking is done for a long time at the correct intensity. However. adding hill Cycling should be work. As the walker's fitness increases.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. Athletes can alter the cycling intensity by changing gears. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). A simple way to increase walking speed is to carry the arms the same way as in running. and increasing velocity. For interval training. The heart rate should be monitored to determine the intensity. the athlete can vary the speed and resistance and use periods of active For swimming. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. he should walk 45 to 60 minutes at a faster pace. requires no equipment. and causes few injuries.
on country roads. is easily learned. Equipment is reasonably priced. endurance. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. when doubled and stood on. and the frequency and duration of rest periods. and is not affected by weather. and the time spent jumping should be increased as the fitness level improves. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. and in parks and forests. these . However. Rope jumping. with skis. reaches to the armpits. and the intensity may be varied as in running. may be done almost anywhere. and racquetball) involve bursts of intense activity for short periods. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. It requires little equipment. squash. Although some regions lack snow. boots. The action is similar to that used in brisk walking. and poles often obtainable from the outdoor recreation services. however. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. one form or another of crosscountry skiing can be done almost anywhere . A beginner should select a jump rope that. developing ever measured have been found in muscular and cr cross-country skiers.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. Some runners use it as a substitute for running during bad weather. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. the pace. They should attain and maintain their THR to ensure a training effect. golf courses. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. Cross-country skiing is easy to learn. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. open fields. The work load is determined by the difficulty of terrain. Some of movement of the arms the highest levels of aerobic fitness and legs.
Progressively working against resistance will produce gains in both of these components. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. jumps. hops. Workouts can be done in a small space by diverse groups of varying fitness levels. If strengthening exercises are included. Although muscular endurance and strength are separate fitness components. There is no prerequisite skill. It is a motivating. intensity. they are closely related. they may be an adequate substitute for lowlevel aerobic training. Warm-up and cooldown stretches should be included in the aerobic workout. challenging activity that combines exercise and rhythmic movements. it helps improve performance in racket sports. the workout addresses every component of fitness.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. If played vigorously each day. 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. bodybuilding athletes need a high level of muscular endurance and strength. One can move to various tempos while jogging or doing jumping jacks. but the reverse is not necessarily true. In addition to cardiorespiratory fitness. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. and it can be totally individualized to every fitness level by varying the frequency. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. or many other calisthenics. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. and duration. . Because running increases endurance.
. Common examples are push-ups. strength training is a very essential aspect of making sure that happens. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. Isokinetic contraction causes the angle at the joint to change at a constant rate. at 180 degrees per second.Strength Training Along with aerobic training. Force is produced with no change in the angle of the joint. Muscular Contractions Isometric. you do want to develop lean muscles that are strong and therefore healthy. You don't have to have bulging muscles. Isometric contraction produces contraction but no movement. you don't have to be a body builder here. Strength training is essential because it allows you to improve the way that your body works. isotonic. too. sit-ups. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. But. with less likelihood of being strained or hurt through your daily exercises. Muscles that are strong are less likely to become injured.If you need to lose some weight. They are described here. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. affect it by varying the resistance throughout the range of motion. you will be able to move flabby muscles and fat into lean muscles. Muscle burns through fat faster. as when pushing against a wall. This requires the use of isokinetic machines. and the lifting of weights. movements or even in accidents. you also need to consider adding strength training to your workout. while not precisely controlling the speed of movement. There are other resistance-training machines which. To achieve a constant speed of movement. allowing you to lose weight faster. for example. With strength training. Now. They are able to be used easier.
it is important to know the following strength-training terms: Full range of motion. the muscle may be able to handle more of an overload eccentrically. makes the muscle and connective tissue more susceptible to damage. the overload must be applied thoughout the full range of motion. Exercise a joint and its associated muscles through its complete . This greater overload. and each will result in strength gains if done properly. Each type of contraction has advantages and disadvantages. so there is more muscle soreness following eccentric work. The nature of the eccentric contraction. During the lowering phase of the curl the biceps are lengthening. Actually. When a muscle is overloaded. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. Isotonic and isokinetic contractions have two specific phases . however.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. To obtain optimal gains. in return. isotonic. may produce greater strength gains. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. whether by isometric. To understand the principle of overload. For example. or isokinetic contractions. the biceps are shortening. This is an eccentric (negative) contraction. 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. while in the eccentric phase (elongation) the muscle returns to its normal length.the concentric or "positive" phase and the eccentric or "negative" phase. This is a concentric (positive) contraction. As a result. In the concentric phase (shortening) the muscle contracts. it adapts by becoming stronger.
One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). or isokinetic contractions. isotonic. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Muscle Failure This is the inability of a person to do another correct repetition in a set. it adapts by becoming stronger. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. This is crucial to strength development. one repetition has been completed.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. Similarly. Set This is a series of repetitions done without rest. When a muscle is overloaded by isometric. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. . A 10-RM is the maximum weight one can lift correctly 10 times.
This weight is the 3-7 RM for that exercise. if a athlete's 1 -RM is 200 pounds. In other words. specificity. balance. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. an effective range is a 3-7 RM. Although the greatest improvements seem to come from resistances of about 6-RM. The weight should also not be too heavy. the muscle must be overloaded. If one cannot do at least three repetitions of an exercise. to achieve enough overload. OVERLOAD The overload principle is the basis for all exercise training programs. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. The exerciser finds and uses that weight which lets him do the correct number of repetitions. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. For a muscle to increase in strength. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue.) A better and easier method is the repetition maximum (RM) method. the seven principles of exercise must be applied to all muscular endurance and strength training. regularity. (For example. 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. he momentarily cannot correctly do another repetition. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. after doing from 8 to 12 repetitions. . multiply 200 pounds by 70 percent [200 X 0. For example. The weight should be heavy enough so that. However. the weight selected should be heavier and the RM will also be different.Principles of Muscular Training To have a good exercise program.70 = 140 pounds] to get 70 percent of the 1 -RM. This weight is the 8-12 RM for that exercise. progression. recovery. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. to develop both muscle endurance and strength. and variety. These principles are overload. For example.
. However.Using any combination of the above. there will be no further gains.Reducing the rest time between sets. If the workload is not progressively increased to keep pace with newly won strength. most athletes will benefit most from a resistance training program with an 8-12 RM.Increasing the number of sets. it adapts by becoming stronger and/or by improving its endurance. An overload may be achieved by any of the following methods: . gains in muscular endurance will be greater than when using a 15-RM weight. Whichever RM range is selected. To optimize a athlete's performance. The key to overloading a muscle is to make that muscle exercise harder than it normally does. This is his 12+ repetition maximum (12+ RM).Increasing the number of repetitions per set. when an athlete trains with a 25-RM weight. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. (Good form is more important than the speed of movement. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. . . his RM should be determined from an analysis of the critical tasks of his sport. the greater the number of repetitions per set. but the gain in strength will not be as great.) . Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. To develop muscular endurance. . When a athlete can correctly do the upper limit of repetitions for .Athletes who are just beginning a resistance-training program should not start with heavy weights. With continued training. PROGRESSION When an overload is applied to a muscle.Increasing the resistance. For example.Increasing the speed of movement in the concentric phase. the greater will be the improvement in muscle endurance and the smaller the gains in strength. the athlete must always strive to overload his muscles.
in a given task. To improve his muscular endurance and strength.12 RM). this upper limit should be 12 repetitions. but three workouts per week are best for optimal gains. For example. strength training for the identified muscle(s) will be beneficial. RECOVERY . These groups can be identified by doing a simple assessment. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. he ensures maximum carryover value to his chosen sports. he feels the muscles on each side of the joints where motion occurs. He should continue with that weight until he can do 12 repetitions correctly. For most athletes. The athlete slowly does work-related movements he wants to improve and. at the same time. In this way. REGULARITY Exercise must be done regularly to produce a training effect. if his plan is to do 12 repetitions in the bench press. He then should increase the weight by about 5 percent but no more than 10 percent. He continues to work with that weight until he can complete all eight repetitions in each set. then increases the resistance by no more than 10 percent. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. In a multi-set routine. the principle of regularity is violated and gains in strength are minimal.the set without reaching muscle failure. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. The principle of regularity also applies to the exercises for individual muscle groups. but when different muscle groups are exercised at each workout. A athlete can work out three times a week. if his goal is to do three sets of eight repetitions of an exercise. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. Sporadic exercise may do more harm than good. the athlete must do resistance movements that are as similar as possible to those of doing the task. Exercise must be done regularly to produce a training effect. it is usually time to increase the resistance. If the athlete's performance of a task is not adequate or if he wishes to improve.
So for example. the recovery time between sets should be 30 to 180 seconds. Wednesday. When exercising in this fasion. you're also training secondary muscle groups at the same time. Normally. and Friday and the upper body muscles on Tuesday. the legs can be trained with weights on Monday. Recovery is also important within a workout. when doing bench press. the primary muscle groups should always be trained first in the workout. and Saturday. You can move on to a four day routine. Following this you would have a day off. Consecutive days of hard resistance training for the same muscle group can be detrimental. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. Sample workout routines are provided for someone at this level of training. There are also secondary muscle groups. Thursday. The chest. then you simply repeat the sequence once again. the upper back and the thighs. . you may train your legs. It's important to note that when training the primary muscle groups. in part. The muscles must be allowed sufficient recovery time to adapt. Someone at beginners level should work out all three main muscle groups. so that the same muscle or muscle group is not exercised on consecutive days. and it's okay to work out all three muscle groups in each workout. Beyond this basic level of training. There should be at least a 48-hour recovery period between workouts for the same muscle groups. the legs.There should be at least a 48-hour recovery period between workouts for the same muscle group. Strength training can be done every day only if the exercised muscle groups are rotated. For beginners. on the intensity of the workout. For example. The recovery time between different exercises and sets depends. I recommend that you remain at this level for at least three months. This is because when you train the primary muscle groups you also train the secondary ones. at this level. and it is possible to have more than one day off or to put the rest days in between which ever days suit. MUSCLE GROUPS There are three main muscle groups. For example. you begin training different sections of your body in each workout. but they should allow at least one days recovery and between workout days. you will be training your shoulders and arms to some extent as well as the chest. the arms.the neck and the midsection. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups.
Sequence the program to exercise the larger muscle groups first. you can train your upper body. as a result. follow an overhead press with a lat pull-down exercise. BALANCE When developing a strength training program. There's little point in exercising at all if you only intend to do it for three months.Beyond the four-day routine are five and six day routines. in turn. 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. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). for example then the following day. . do not hesitate to take a rest and spend some time recuperating. movement. Personally. For this reason. Activating one muscle results in a pulling motion. It is important to do exercises that work all the major muscle groups in both the upper and lower body. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. When you are ready for a day off. It's always important to judge by the feeling in your muscles and your general energy level. For example. I have seen this happen many many time's. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. When planning a training session. This technique helps ensure good strength balance between opposing muscle groups which may. followed by the muscles of the upper back and chest. while activating the opposing muscle results in the opposite. they may not benefit very much from the workout. If curls are done first. If you go for a run on one day. As a result. But training at this level is not recommended for basic or intermediate level athletes. For example. The latissimus dorsi muscles will not be overloaded and. Examples of these workouts are given later. Most muscles are organized into opposing pairs. If you do use too much weight. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. or pushing. then the smaller muscIes. Split routines can also be used to integrate cardio training with weight training. reduce the risk of injury. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm.
However. Also. safety. namely. as this can cause dizziness and even loss of consciousness. A natural tendency in strength training is to see how much weight one can lift. improvement will occur. abdominal. who can observe his performance as he exercises. Lifting too much weight forces a compromise in form and may lead to injury. To ensure safety and the best results. changing the exercises. As long as all muscle groups are exercised at the proper intensity. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. and neck. and they may also produce better results. he can do squats with a barbell instead of leg presses on a weight machine. Breathing should be constant during exercise. for variety or due to necessity (for example. or spotter. 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. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. For example. The weight lifter should always do weight training with a partner. There are also other factors to consider. Correct breathing is another safety factor in strength training. he can switch to partner-resisted exercises or another form of resistance training. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. low back.training program can be very boring. and phases of conditioning. and altering the volume and intensity are good ways to add variety. when in the field). The athlete should never hold his breath. Using different equipment. As a general rule. 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). exercise selection. both should know how to use the equipment and the proper spotting technique for each exercise. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy.then the arms. A poorly designed strength. Each athlete must understand how to do each lift correctly before he starts his strength training program.
the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. EXERCISE SELECTION When beginning a resistance-training program. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. however. This is because the exercises have been selected purely for for their strength properties. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. but are good for developing strength. especially beginners. shoulders. only works the arm flexor muscles. increasing strength is only secondary to someone that is serious about body building. For example. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. These exercises will be detailed in a following section. On the other hand. an exercise like concentration curls for the biceps muscles of the upper arm. and so forth. Also. TYPES OF WEIGHT TRAINING Bodybuilding training is a particular specialized form of weight training that has the goal of increasing muscle size and muscle mass. low back. For most people. the pull-down exercise produces motion at both the shoulder and elbow joints. They should include those for the muscles of the leg. most of the exercises in the program should be "multi-joint" exercises. Usually eight wellchosen exercises will serve as a good starting point. The concentration curl. For example. Power lifting is probably safer than an Olympic lifting. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. and inhale during the negative (eccentric) phase as the weight returns toward the floor. The exercise should provide movement at more than one joint. This will help him train a greater number of muscles in a given time.the floor. only involves the elbow joint. although an effective exercise. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. and not for . Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part.
because the beginner must concentrate at first on learning the proper form for each exercise. he should increase the weight until he can again do only 8 to 12 repetitions. P. Power lifting exercises will also be explained in detail in their own section. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. joints. the weight must be reduced. Several different circuit training routines will be given in this book. If he can do only seven repetitions of an exercise. and with higher repetitions usually between 12 and 20 reps. conditioning. During this phase.any traditional reason. and maintenance. and ligaments. When he can do more than 12 repetitions of any exercise. . if he can do more than 12. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. Circuit training is done with lighter weights. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. This is very important. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. During the second week. he should use progressively heavier weights. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. H. Also less rest is taken between sets during the workout. A training is one particular form of circuit training. By the end of the second week (4 to 6 workouts). the weight should be increased.
Three sets per exercise is the maximum most athletes will ever need to do. More frequent training. 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. As long as he continues to progress and get stronger. the maintenance phase is used to maintain that level. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. It does not hold back the more capable performer by restricting the number of repetitions he may do. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. throughout his life. ideally. After an appropriate period of rest. As time goes on and he progresses. The maintenance phase should be continued throughout his career and. 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. a second. The use of timed sets. one can maintain them by training the major muscle groups properly one or two times a week.This usually involves an increase in weight of about five percent. third. unlike exercises performed in cadence or for a specific number of repetitions. set of that exercise is done in an equal or lesser time period. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. and so on. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. This process continues indefinitely. is required to reach and maintain peak fitness levels. however. The exercise period. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. . Maintenance Phase Once the athlete reaches a high level of fitness. 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. recovery period. If he stops making progress with one set of 8 to 12 repetitions per exercise. he does not need to do more than one set per exercise. Instead. As with aerobic training. Although training three times a week for muscle endurance and strength gives the best results.
At the same time. and so forth) and sit-ups (regular. as a general rule. As the athletes' levels of fitness improve. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. Thus. different types of push-ups (regular. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. To meet this goal. or by any combination of these. In this way. perform a workout to strengthen all of the body's major muscles. the difficulty of the activity can be increased. several of these will be given. do timed sets to improve push-up and sit-up performance. and to be assured that all emergencies can be met. a training regimen which exercises all be developed and followed. This is done by lengthening the time period of any or all timed sets. and so forth) can be done. and vice versa.5 minutes. here is a very time-efficient way of conducting push-up/sit-up improvement. wide-hand. or give priority to. Then. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. close-hand. Thus. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. abdominal curls. When . This is because the muscles worked by those two exercises will already be pre-exhausted. This having been said. First. the best procedure to follow when doing a resistance exercise is as follows. feet-elevated. For this reason. abdominal twists. 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. To add variety and increase the overall effectiveness of the activity. Following this sequence ensures that all major muscles are worked. by decreasing any rest period between timed sets. those muscle groups worked by the sit-up or pushup event. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. 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. Below. by increasing the number of timed sets performed. This ensures continued gains and minimizes boredom. when a athlete performs a workout geared to develop muscle endurance and strength.Timed sets can be applied to improving athlete's sit-up and push-up performance. a muscle endurance or strength training workout should not be designed to work exclusively.
In the same way. the times listed in the chart above may prove to be too long or too short for some athletes. It has some duplication with respect to the lat pulldown.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. This applies when doing each timed set. or vice versa. rest intervals must be placed between timed sets. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups.performing this type of workout. an athlete may reach temporary muscle failure at any time before the set is over. However. and make adjustments accordingly. as in any endeavor. pay attention to how the athletes are responding. The beginning weight-training program will work most of the important. major muscle groups. The exercises should be done in the order presented. for the beginner. Major Muscle Groups In designing a workout it is important to know the major muscle groups. When using timed sets for push-up and sit-up improvement. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. for the more advanced lifter. this program may overwork some muscle groups. During a timed set of push-ups. With this approach. and biceps curl. because of the nature of the situp. athletes must set goals for themselves. athletes can before doing the other. graphic 3-6@@@@@@ . This program also includes exercises to strengthen the neck muscles. To ensure a good. It is a good program for beginners and for those whose time is limited. Finally. several timed sets of push-ups can be done followed by several sets of situps. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. he should immediately drop to his knees and continue doing modified push-ups on his knees. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. where they are located. and their primary action. For example. balanced workout. If this happens. Thus. For example.
This can cause serious injury. Exercise the large muscle groups first. Accelerate the weight through the concentric phase of contraction. Begin from a fully extended. Do not twist. you should add in ten minutes per day three times per week at least. and return the weight to the starting position in a controlled manner during the eccentric phase. • Consider working with a physical trainer. and more effectively. This helps to increase motivation. or arch the body. and inhale during the eccentric (negative) phase. relaxed position (prestretched). This small investment of time and money will allow you to improve your overall muscle mass faster. the intensity of the workout. • Work with a low amount of weight first. Exhale during the concentric (positive] phase of contraction. You'll enjoy it and you'll see improvement in the tone of your body quickly. Always breathe when lifting. and safety. you'll want to increase this number over time to at least 30 minutes per day three times per week. Always use strict form. Perform all exercises through their full range of motion. Again. 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. lunge. . then the smaller ones.Here are some tips for exercising through strength training. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. • Change up the exercises that you do so that the process is easy and fun. 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. or with the correct equipment training alone is OK too. lurch. Otherwise you can have a training partner to help with spotting. and end the concentric phase in a fully contracted position. With strength training.
the result is largely the same. Concentrating on weak areas is all right. safety is a critical factor. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. it is unreasonable to expect that all folks can use them on a regular basis. athletes should warm up.Allow at least 48 hours of recovery between workouts. the development of strength does not require expensive equipment. but the rest of the body must also be trained. not just specific areas. Exercise Programs When developing strength programs for people. Although many towns have excellent strength-training facilities. They can improve an untrained athlete's level of strength. Pull-ups. Sandbag exercises are very effective in strength-training circuits. For example. and single-leg squats are examples of exercises which use a person's body weight. cool down. However. situps. Progress slowly. . Sandbags may seem unusual but have some advantages. or partners. there are limits to the type of training that can be done. but not more than 96 hours. The availability of facilities may vary. Ensure that every training program is balanced. and follow the principles of exercise previously outlined. to let the body recover and help prevent over training and injury. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. All that is required is for the athlete. As with all training. to progressively overload his muscles. three times a week. dips. pushups. sandbags. Never increase the resistance used by more than 10 percent at a time. Train the whole body. Alternate pulling and pushing exercises. The weight of the bags can be varied depending on the amount of fill. follow triceps extensions with biceps curls. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Whether the training uses expensive machines.
It is achieved through muscle conditioning. Weight training develops both strength as well as the size of skeletal muscles. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. More than one exercise per muscle group may be used. the second half of each repetition as the exerciser returns to the starting position). A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Following are descriptions and illustrations of several PREs. and rest. 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. This section will focus on weight training for body builders. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. As a general rule. and foods are consumed with the intention to build the body's metabolism and increase mass. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. the negative part of each exercise should take at least as long to complete as the positive part. increased caloric intake. weight training. It uses the force of gravity to oppose the force generated by muscles through contraction. The speed of movement for PREs should always be slowand controlled. The longer the partners work together. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Workouts are designed to focus on certain muscle categories. the more effective they should become in providing the proper resistance for each exercise.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. They must communicate with each other to ensure that neither too much nor too little resistance is applied. Weight training uses a variety of specialized equipment designed to target specific muscle .
Some people refer to weight training as strength training. tempo. you should not just "jump right in". First. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. they are both similar to each other. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. or shape. pulleys. Building up slowly allows muscles to develop appropriate strengths relative to each other. Personally I have never used a personal trainer or even a training partner. the overall tone of that muscle will grow over time. we'll define some common exercises for clarification. The specific combination of reps. While they are not exactly the same. Strength training focuses on increasing muscular strength and size. Some of your muscles might be naturally stronger than others. Different weights will give different types of resistance. These trainers can suggest specific workouts for you to begin with. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. If you are a beginner at weight training. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. dumbbells. You need to build up your strength and over-working your muscles can cause more harm than good. endurance. you risk muscle injury which could hinder your progress. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. sets. exercise types. If you want to undertake it yourself. When your muscles are resisting a weight. and weight moved to cause desired increases in strength. I find I can concentrate better working out by myself. Another form of weight training is resistance training. Most gyms offer the services of a personal trainer that comes with the membership fee. It involves a manipulation of the numbers of reps. exercises. EXERCISES . Equipment used in weight training include barbells.groups and movements. The basic principles of weight training are pretty much the same as those of strength training. and weight depends upon the desires of the body builder. If you don't use good form in weight training. size. Weight training is one type of strength training using weights as the primary force to build muscle mass. sets.
You may not be familiar with some of the terminology used in body building. Along the same line, you should know what certain exercises are and how to safely perform them. There are all sorts of exercises you can perform - so many, in fact, space prevents us from listing all of them. However, learning the basics can be a great help. Types of exercise:
aerobic anerobic calisthenic isometric First up we will look through the actual exercises and how to perform them. Then in the next section we will see how to perform them together in an organized routine. anerobic exercise with weights: Upper Body chest
barbell bench - incline, decline, narrow, wide, normal, machine, free dumbbell bench - incline, decline, narrow, wide, normal, flye Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward.
Incline Dumbbell Press Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. pec machine ribcage expansion - pullovers, breathing squats arms bicep - curl, preacher, reverse pulldowns, barbell, dumbell, zottmans
Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap.
Hold the curl bar in your hands with palms facing upward. Don't hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well. You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm's length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form.
Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semicircle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.
tricep - pressdown, dips, kickbacks, overhead tricep curl
Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Barbell Tricep Extension
seated or standing or with 2 dumbbells and your palms facing in. Lie on an incline bench and position your head at the top. Press bar overhead to arm's length. front dumbell raise Standing Military Press For this exercise.Hold a barbell with hands a little closer together than shoulder width. If you are going to join a gym. Employees at the gym can help you with proper use of the machines. This exercise can also be performed with dumbbells or seated on a weight bench. Press the bar to arm's length over your head. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. they will have many specialty machines that will work specific parts of your body. military raise. . Stand with your legs about shoulder width apart and lift the barbell to your chest. let's look at a couple of sample workouts. Lock your legs and hips and keep your elbows in slightly under the bar. The exercises listed above can be done either in a gym or in your home. Now that you know what exercises to do. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. This can also be done with straight bar. 2 dumbbells. Keep your upper arms close to your head. front barbell raise. shoulders military press. dumbell press. you will use a barbell. Return to the starting position. side dumbell raise.
Let the bar hang straight down in front of you.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Pull the bar straight up towards your chin. . keeping it close to your body. Keep your body and wrists straight.
depending on what you want to work most. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise .Concentrate on either pulling with your traps or the front of your shoulders. Lower slowly to the starting position.
Your feet should be about shoulder width apart. so that both arms are in motion at the same time. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Make sure you are lifting the dumbbells up rather than swinging them up. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. lower the weight while simultaneously lifting the weight in your right hand.Stand with a dumbbell in each hand. but not quite locked. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. controlled motion. . Then slowly lower them back down to your side again. Hold a dumbbell in each hand with your palms turned toward your body. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. palms facing backward. Don't lean forward while doing this either or you risk injury to your back. With a smooth.
Droop your shoulders down as far as possible. Switch arms after one set. The dumbbell should end up roughly parallel with your torso. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Your left arm should be locked at the elbow so it will support the weight of your upper body. Raise your shoulders up as far as you can go then slowly return to the starting position. look straight ahead instead of at the floor so you can keep your back straight. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Reach down and pick up a dumbbell with your right hand. Hold two dumbbells with your arms hanging at your sides. Before starting. Your back should be flat and almost parallel with the floor. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. . Concentrate on pulling your elbow back as far as it can go.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench.
. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. press the weight up back to the starting position. This can also be done with your knees slightly bent. Standing Calf Raises This can be done with a specific machine found in a gym. You can put your heels on a 1 inch block to further work the quads. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Return slowly to the upper position. You can also use a wider stance to work the inner quads even more. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Keep your back as straight as possible and your chin up. Firmly grip the bar with your hands almost twice your shoulder width apart. 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.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. until your upper body is parallel to the floor. not your neck. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Stiff Leg Barbell Place a barbell on your shoulders. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. Keep your head up and your back completely straight. Bend at your waist with your legs locked. Once you reach the bottom position. 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.
Mid Section . bend your knee (of your front leg).One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . and lean forward slightly at the waist. Lunges Place a barbell on your upper back. and straightening your leg. Place a barbell behind your head at the base of your neck. lowering your hips so your rear knee just clears the floor. Your shoulders should be directly over your front foot. Keep your head and neck in line with your torso so that you are looking forward. Slowly bend your knees. Your foot should be far enough in front of you so that when you bend your right knee. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. then switch legs and repeat. lower yourself until the knee of your front leg is bent 90 degrees. At this point. At this point. Reach one foot back and place your toe on the box. If you have difficulty lowering yourself down this far. leading with your head and chest. Lift your chest up and look straight ahead. Pause briefly in this position. your knee should be directly over your toe. Keep your back tight and your chest out throughout the entire exercise. and your chest should be directly over the middle of your thigh. Complete a full set. Keeping your front foot flat on the floor. Position your right leg forward in a long stride. your shoulders should be directly over front foot. sit your hips back (like you are going to sit in a chair). Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground.the higher the box. Grasp the barbell with both hands with a wider than shoulder width grip. the more difficult the exercise. then slowly straighten your legs and raise your body back up to a standing position. Now. raise yourself by pushing your hips slightly forward and up toward the ceiling. Keep your opposite foot flat on the floor and point your toes forward. Return to the starting position. 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. or alternate legs for each rep. your hips should be sitting back. your thigh and lower leg form a right angle. Stand up straight.
Continue to push down as hard as you can with your lower back. place them three to four inches apart and point your toes inward so they touch. or resting on a bench with your knees bent at a 90 degree angle. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. If you are resting your feet on a bench.Crunches Lie flat on your back with your feet flat on the ground. Begin to roll your shoulders off the floor. Focus on slow. Your shoulders should come up off the floor only about four inches. controlled movement . and your lower back should remain on the floor. Place your hands lightly on either side of your head keeping your elbows in.don't cheat yourself by using momentum! Workout Routines Bulk Up .
Again. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. two-steps-forward. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. It's a good thing for a bodybuilder to incur limited muscle damage. you need to start out with some warm up exercises. With any workout. The reason is simple: as you get more experienced. You can progressively increase the amount of weight you lift as you get stronger.Upper Body For the following exercises. This is what bodybuilding is all about – a continuous cycle of one-step-back. If the word "damage" makes you flinch. but your mind will get prepared as well. You should also have an appropriate cool down period after you are done working out. begin with two sets of 10-12 reps each. you can work out more frequently than more advanced body builders. you learn to push your muscles harder and inflict more damage that takes longer to recover from. don't worry. You can adapt it as needed to suit your workout goals. Day 1 . This plan is just a suggestion. it's important to start out slow and not push yourself beyond your limits. get sore but bounce back quicker since the muscular damage isn't as severe. As a beginner. A warm-up session prior to working out can not only help get your body ready for exercise. Beginners. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. This can be simple stretching as you get your body ready to work. This can also be simple stretching exercises and deep breathing. 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. repeated over and over on a weekly basis. .Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. on the other hand.
Lower Body and Abs Again.12 reps each • Chin ups (get assistance if necessary) . begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Upper Body Increase your sets to 3 doing 10 . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Rest Day 4 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.
Rest If a four day workout plan is too much for you. 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. Here is a sample three day workout. it can still be effective.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend .Back. consider starting out with a two or three day plan.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. but if you need to start out slowly. . Day 1 . Chest.
your body can take advantage of that extra blood flow and work the muscles more efficiently. Many people opt for a protein shake and a bowl of rice.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. there is increased blood flow to the muscles. This is to make sure that you have enough energy to make it through your entire workout. Triceps. but you can choose whatever foods you want to get what you need. you should eat some protein and carbohydrates. By doing this. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout.Biceps.Legs and Shoulders Do three sets of 12-15 reps each. . When you consume protein and carbohydrates prior to a workout. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . During training.
Usually that's around a minute or two. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. athletes' . flexibility. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. coordination. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. Remember. If you find that it's just a bit too easy. On the second set. Be sure and rest between sets to allow your body to adjust and recover.It's a good idea to keep track of your workouts and how many sets and reps you are doing. you want to build your body. Circuit training is a term associated with specific training routines. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. The goal is to add weight until it's difficult to complete 8-12 reps. not lift weights. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. It's also a good idea to do your first set with very little weight. add a little weight and do the exercise again. 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. 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 can promote fitness in a broad range of physical and motor fitness areas. and speed. and flexibility. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. strength. This is to get the blood flowing through the muscles. be sure to take note of how long it took you to get to that point. muscular endurance. These include cardio endurance. try more weight. This could be a little time on a treadmill or walking. Circuits can also be designed to concentrate on sports skills. endurance. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. It describes calisthenic exercises for developing strength.
Increase the number of times athletes go through the circuit. 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. but increase the number of repetitions. doing a fixed number of repetitions at each station. number of stations. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. Free Circuit In a free circuit. or any combination of these. a specific length of time is set for each station. athletes work at their own pace. number of stations. circuits can be organized to exercise all the fitness components in a short period of time. it can provide both fun and a challenge to any athletes' physical and mental abilities. the free circuit requires little supervision. These include the time. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. At the same time. . Progress is measured by the time needed to complete a circuit. These are discussed below. In addition. there is no set time for staying at each station.common tasks. Fixed Circuit In a fixed circuit. .Increase the time per station along with the number of repetitions. Almost any area can be used. Each has distinct advantages. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. The time is monitored with a stopwatch. number of athletes. and no signal is given to move from one station to the next. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . Aside from this. number of time. number of times the circuit is completed. . the quality and number of the repetitions done should be monitored.Keep the time for completion the same. and athletes rotate through the stations on command. and sequence of stations.
Another option is to have four rotations of the circuit. circuits to develop both strength and cr fitness may have as many as 20 stations.Time One of the first things to consider is how long it should take to complete the circuit. developing lower-body strength) needs as few as six to eight stations. A circuit geared for a limited objective (for example. respectively. Difficult exercises can be alternated with less difficult ones. in this instance a rope jumping station must have at least four jump ropes. The exercise time at each station may be reduced to 20 seconds the second and third time through. When a fixed circuit is run. Further. Each station must then be equipped to handle four athletes. As athletes become better conditioned. After the warm-up. For example. The whole workout takes less than 45 minutes including warm-up and cool-down. the athletesm should be divided into 10 groups of four each. slowdowns. exercise periods may be increased to 30 seconds or longer for all three rotations. Having enough equipment reduces bottlenecks. exercising for 30 seconds at each station. the time at each station should always be the same to avoid confusion and help maintain control. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Consider also the time it takes to move from one station to the next. Number of Times a Circuit is Completed To achieve the desired training effect. . a circuit may have ten stations. For example. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. It is vital in a free circuit that no athlete stand around waiting for equipment. Number of athletes If there are 10 stations and 40 athletes to be trained. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. athletes may run through the circuit three times. athletes may have to repeat the same circuit several times. and taking 15 seconds to move between stations. On the other hand. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. and poor results.
For example. and guerrilla drills described in this section. but it may have as many as 20. Arrange the Stations A circuit usually has 8 to 12 stations. 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. in a strength training circuit. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. On the other hand. grass drills. After deciding how many stations to include. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. calisthenics. improving cardiorespiratory endurance may be the top priority. the same muscle group should not be exercised at consecutive stations. increasing muscular strength may be the primary objective. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. in a circuit for strength training. while muscular endurance work may be secondary. he should not limit the circuit to only these activities. The six steps below cover the most important pects of circuit development. conditioning drills. Imagination and fun are important elements in developing circuits that hold the interest of athletes. the designer must decide how to arrange them. For example. exercisers may follow .DESIGNING A CIRCUIT The designer of a circuit must consider many factors. He can choose from the exercises. However. For example.
he may do this in several ways. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. The necessary equipment is placed at each station. Outdoors. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. each muscle has a chance to recover before it is used in another exercise. In the gymnasium. athletes can alternate hard exercises with easier ones. If the designer wants to include running or jogging a certain distance between stations. If some exercises are harder than others.the pushing motion of a bench press with the pulling motion of the seated row. In some cases. 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. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. they may run laps or run between spread-out stations if space is available. The choice of exercises depends on the objectives of the circuit. However. and all other useful information. spreading the stations too far apart may cause problems with control and supervision. Select the Training Sites Circuits may be conducted outdoors or indoors. the number of stations. instructions for the stations are written on the signs. #########show exercises . By not exercising the same muscle group twice in a row. athletes may run five laps or for 20 to 40 seconds between stations. The sketch should include the activity and length of time at each station. The choice of exercises for circuit training depends on the objectives of the circuit. Another approach might be to alternate between upper and lower body exercises.
because of predisposing conditions or injuries. flexibility. use 50 counts per minute unless otherwise directed. Finally. some people. Although calisthenics have some value when included in a cardio circuit or when exercising to music. will derive the greatest benefit from many of these exercises. lunger. on the other hand. On the other hand. flutter kicks are an excellent way to condition the hip flexor muscles. and directions are provided below with respect to the actions and cadence. with the lower back properly supported. may find certain exercises less safe than others. for the average athlete. calisthenics such as the bend and reach. knee bender. These calisthenics are noted. For example. Use good judgment before performing these exercises. SAFETY FACTORS While injury is always possible in any vigorous physical activity. and strength.Calisthenics Calisthenics can be used to help develop coordination. shouId not do the advanced exercises highly fit athletes can do. Cardio Vascular and muscular encurance. flexibility. and chin-up/pull-up. The keys to avoiding injury while gaining training benefits are using correct form and intensity. squat bender. Nonetheless. and strength. . such as trainees. few calisthenic exercises are really unsafe or dangerous. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. They can help develop coordination. With a slow cadence. Also. sit-up. the possibility of straining the lower back increases. following the directions written below will produce satisfactory results with a minimum risk of injury. use 80 counts per minute. Calisthenics can be used to exercise most of the major muscle groups of the body. for the average athlete who is of sound body. without support. however. athletes with low fitness levels. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. some of the calisthenics listed below may be done in cadence. cardio and muscular endurance. When doing exercises at a moderate cadence. and side-straddle hop can best be used in the warm-up and cooldown periods. Exercises such as the push-up. However. Poorly-coordinated athletes. Few exercises are inherently unsafe. parallel bar dip. However. a conditioned athlete may use multiple sets of flutter' kicks with good results.
slow stretching exercises. Using such exercises for unconditioned athletes increases the risk of injury and accident. horizontal ladder. For example. athletes can do running at THR with some light calisthenics and stretching. if the Monday-Wednesday.resisted exercises followed by a slow run. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. The following are key points for ensuring safety during stretching and calisthenic exercises: . at the same time. it minimizes injuries caused by overuse. wheelbarrow. athletes can benefit from doing partner. If this type of action is performed. Such a program has variety. The best technique is to train alternate muscle groups and/or fitness components on different days. However. they should work them at a reduced intensity to minimize stress and permit recovery.Friday (M-W-F) training objective is cardio vascular fitness. ballistic (that is. not conditioning drills done to cadence. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. This is especially true if someone has had a previous injury to the back. Some athletes complain of shoulder problems resulting from rope climbing. These exercises are beneficial when the athlete is fit and he does them in a regular. should be used.The key to doing calisthenic exercises safely is to use common sense. Programs that try to do too much too soon invite problems. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. a certain level of muscular strength is needed to do them safely. and crab-walk exercises. Therefore. To ensure balance and regularity in the program. develops all the fitness components. progressive manner. and follows the seven principles of exercise while. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. if athletes are working the same muscle groups and/or fitness components. athletes should progressively train to build up to these exercises. The day after a "hard" training day. Also. Progression and Recovery Other important principles for avoiding injury are progression and recovery.
Visit your local recreational center or community center.. 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. . .Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. cooling down. head out for a walk with your spouse for a few minutes. This means feeding it the right regimen of movements. Your Overall Body Fitness Plan To improve the physical fitness of your body. . However. controlled movements with little or no extra weight. You can even start doing these things at home. • If you can't leave the television.Stretch slowly and without pain and unnatural stress to a joint. Use static (slow and sustained) stretching for warming up. CALISTHENIC EXERCISES The following are some common calisthenic exercises. During your favorite show. use a stationary bike. • Do it with a pattern. consider these easy and fun ways to get in the exercise that you need. which will make the process easier and even more enjoyable. This is a great way to get in some quality time away from the television. To make it even better. ballistic (bouncy or jerky) stretching movements. you need to give it the physical movement that it needs. if done. too. You get the exercise you need without missing your television program and time will fly by.A combination of spinal rotation and bending should generally be avoided. take them with you. use only slow. Start by working in exercise through aerobics and strength training into your day. ride the bike. If you can't leave the kids.
No one test can measure total-body flexibility. Yet. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Developing and maintaining it are important parts of a fitness program. 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. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility.• Do sports and other physical activities that you enjoy. These areas are commonly susceptible to injury due. Flexibility is the range of movement of a joint or series of joints and their associated muscles. When you begin to add these into your day. Good flexibility can help an athlete accomplish such physical tasks as lifting. you will come to enjoy exercising. It involves the ability to move a part of the body through the full range of motion allowed by normal. loading. Your overall body fitness means exercise and movement. For many it's a great stress relief and it can be a lot of fun. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. . comparing one person's flexibility with another's should not be done. you'll probably find every excuse not to do them. A simple toe-touch test can be used. Flexibility is a component of physical fitness. running. tests can be used to assess flexibility in the hamstring and low-back areas. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. but it should cause some discomfort because the muscles are being stretched beyond their normal length. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. Because people differ somewhat anatomically. in part. Stretching should not be painful. It will make all of the difference in how effective it is for you. disease-free joints. climbing. Make it your goal to actually put together a workout that you enjoy. People with poor flexibility who try to stretch as far as others may injure themselves. Swimming. and physical work with greater efficiency and less risk of injury. to loss of flexibility. martial arts. However.
the myotatic reflex causes it to tighten and attempt to shorten. and it prevents strains and tears. Every muscle is subject to the myotatic reflex. for best results. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. This lets the lengthened muscles adjust to the stretch without causing injury. our muscles would be allowed to overextend and tear. The reflex opposes changes in muscle length. It is a safe and effective method for improving flexibility. especially during a sudden or extreme change. The athlete should feel slight discomfort. He should hold each stretch for ten seconds or longer. Without it. Static stretching should not be painful. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). passive. Stretching Techniques Using good stretching techniques can improve flexibility. . You may weaken the muscle. stretching must be slow and deliberate. and ballistic. If you overstretch you can injure the muscle and end up decreasing your flexibility. When pain results from stretching. the easier it is for the muscle to adapt to that length. proprioceptive neuromuscular facilitation (PNF). not days. requiring a long slow recovery process. but no pain. by limiting range of motion and preventing the body from hurting itself. This is the tension you feel during stretching exercises. Set your stretching goals over a period of weeks or months. When a muscle lengthens beyond a certain point. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. The athlete assumes each stretching position slowly until he feels tension or tightness. To counter the reflex. There are four commonly recognized categories of stretching techniques: static. The longer a stretch is held. Although an important safety feature. This lengthens the muscles without causing a reflex contraction in the stretched muscles. These are described here and shown later in this section. it can be an obstacle to athletic development.
This produces a safe stretch through a range of motion he could not achieve without help. including one increasing your flexibility. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. and with proper form to avoid injury. or rubber tubing.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. BALLISTIC STRETCHING Ballistic. to help him stretch. The PNF technique allows for greater muscle relaxation following each contraction and increases the athlete's ability to stretch through a greater range of motion. and as part of a warm up for any athletic activity. it often forces a muscle to stretch too far and may result in an injury. . for five to ten minutes before stretching to warm up the body. or dynamic. Although this method may improve flexibility. • Devote several minutes to stretching three to five days a week. jumping jacks etc. Stretch gradually. pole. Other key points include: • Consult your doctor before starting any exercise program. Individuals and units should not use ballistic stretching. Bouncing causes the muscles to tighten and increases the risk of injury. Gently stretch to a point of tension and hold. • Don't bounce or jerk when you stretch. This is especially important if you've suffered a previous injury that may be affected by flexibility training. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. such as a towel. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. bike riding. • Complete a large muscle warm-up such as brisk walking. Safety Guidelines Stretching is only beneficial if done properly.
• You should never feel pain in your joints during stretching exercises. • If you're a beginner. . Remember. • Hold the furthest point of any stretch for a few seconds. Do them during the cooldown to help maintain flexibility. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. assumed slowly and gradually. If you do.Slow joggin-in-place or walking for one to two minutes. then stretch further and hold that new position for 20-30 seconds. . stop immediately and consult your health care provider. it took years to get tight. The following FITT factors apply when developing a flexibility program. • Don't overstretch. as well as passive stretching and/or PNF stretching. A recommended sequence of warmup activities follows. blood pressure. FITT Factors You should include stretching exercises in all of your workouts. start slow & don't over do it. Stop if you feel any pain. Type: Use static stretches. breathe normally and deeply with a feeling of relaxing the body. This causes a gradual increase in the heart rate. Frequency: Do flexibility exercises daily. Athletes should do these for five to seven minutes before vigorous exercise . A mild sensation of pulling should be felt in the target area. and increases the temperature of the active muscles. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . circulation. Be patient. not pain. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. • Hold each stretch with a feeling of lengthening the targeted muscles.• Don't hold your breath. allow some time to see results.
arm circles. Work each major joint for 5 to 10 seconds. . Hold each stretch position for 10 to 15 seconds. knee/ankle rotations) to gradually increase the joint's range of motion.Slowly mimic the activities to be performed.Calisthenic exerciese. for example.Do not stop suddenly after vigorous exercise. The warm-up increases the flow of blood to the muscles and tendons. to increase the intensity level before the activity or conditioning period. 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. as described in another section. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. This helps prepare the neuromuscular pathways. lift a lighter weight to warm-up before lifting a heavier one. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up.Slow joint rotation exercises (for example. . as this can be very dangerous.Slow. . and do not bounce or bob. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. Stopping exercise suddenly can cause blood to pool in the muscles. After running.. thus helping reduce the risk of injury. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. . static stretching of the muscles to be used during the upcoming activity. one should walk for one to two minutes. thereby reducing blood flow to the heart and brain. 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. . For example.
this method is very time-consuming and expensive and usually done only at hospitals and universities. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. if possible.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. . Such programs include sensible diet and exercise regimens. Rotation Exercises Rotation exercises are used to gently stretch the tendons. This may provide better movement and less friction in the joint. Stretching is one form of exercise that takes very little time relative to the benefits gained. However. The muscles are warm from activity and can possibly be overstretched to the point of injury.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. ligments. Be careful not to overstretch. . Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. The following exercises should be performed slowly. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. You may also work on it at home. Use partner-assisted or PNF techniques. 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.. Athletes who are overweight should follow a fat loss program.
too. You Are What You Eat. dieting is something that is simple to do healthily even if you can't live without certain foods. Yet. What you need to accomplish through a diet is to train your body to eat healthily. limiting or boring. However. and height. Although that sounds even worse. full of taste and adventure. No single food choice is necessarily a bad choice. which is best accomplished by a combination of eating less and exercising more. chips. You can do it even when you are in too much of a rush and don't have time. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. troublesome. Losing one to two pounds a week is a realistic goal. People always want to know if a particular food is good or bad for them. Take a look at the weight allowed for your height as shown in Table 1. Poor choices like a lunch of soda.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Think of your diet as being free. you may not necessary be over fat. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. gender. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. with all of the comfort that you want and need. we aren't talking about a diet to lose weight. This exercise program meets the requirement to be physically active everyday. Too many bad choices over time can accumulate into a poor diet. . If you don't fall into the well-muscled category. here. But. And. only a small percentage of their total body mass may be fat. 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. it's time to starting making some changes to your lifestyle. open. not a temporary thing but a permanent thing. You need a diet that is actually a way of eating. you can do it with lots of favors that you AND your children will enjoy. Don't think about a diet that's taxing. If you exceed the weight listed for your height. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition.
and sugars that can cause you health issues.What's Healthy? The foods that you need play a significant role on your health. • Your blood pressure rises. But. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. They don't cause you to gain weight like others. • Your body does not heal as quickly from injury. your body can become ill faster and with greater intensity. whole grains give you so much more health. fats. improve your physical fitness from the inside to the out. the food that you consume is the fuel that your machine needs. • Whole grains are also an important product of a healthy diet. it won't perform the right way. healthy food is just as important. All sorts of problems arise from not eating a healthy diet of food. . • Fruits are sweet so they can solve the sweet tooth. 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. If you don't give it quality food. 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. In our machine look at the way that food works. In the way of your body. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. If you consume the wrong foods all of the time. • Without nutrition. your heart rate increases to unhealthy levels. They provide antioxidants to a high level that helps to heal your body. your body will not be able to perform as well as if you gave it the highest quality foods. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. • You are more prone to limitations physically as well as mentally. Unlike "white" foods. and they are very low in calories meaning you can eat more.
You need protein but you shouldn't want to get it from fatty meats. too. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. If you are dieting and need to lose weight. causing you to keep in all that you can. if you need to lose weight. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. The good news is that you don't often need a lot of work to make them happen. In addition. All foods and drinks should be noted! . Your doctor may have additional or different recommendations for your health. He or she may recommend a diet that is different for your specific health issues. improving these five areas is all you need to do. you're eating less and that you aren't getting as many calories from other liquids. 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 body goes into dehydration mode. you need to reduce this amount to at 1500 to 1600 calories per day. If you don't do anything else. too. Consuming enough water means that you'll system is hydrated. What do you eat for breakfast. The average person should consume about 1800 to 2000 calories per day. • Meats are important parts of the diet.• Water intake is also important. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. you need to 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. Dieting To Lose Weight Finally. 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. Those that do not get enough fluids end up having a body that retains water rather than having less. Spend one or two days recording the foods that you eat in an average day on a piece of paper. take note of how a normal day or week goes for you. Where Are You Now? When it comes to improving your diet fitness.
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. If you just love the taste. If you love your mashed potatoes loaded with gravy. you need to address this emotional problem. 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.2. Don't worry. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. determine if there is a better way for you to get the foods that you like. Figure out how many calories you are consuming in an average day. For most people this is as simple as tracking what they eat over the period of a few days to a week. you may have an emotional attachment to the foods. Next. How often did you eat without actually being hungry but being instead bored. that's a different story. there are several key things for you to address. find out why it is that you can't give them up. though. Look at your list of foods and see how many of them are high in transaturated fats. If you need apple pie to feel safe. 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. you can find ways to get much of the same taste without a lot of the calories. they aren't all bad! First. sour cream and butter just because you love the taste. 4. anxious. For example. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . sugars and calories in general. For example. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. are you connected with that big slice of apple pie because it was your favorite growing up. 3. Being honest with yourself is important.
now you need to consider how you will make changes that you can actually live with.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. How Can You Improve? Okay. and therefore you can improve your health overall. high cholesterol foods that you currently are eating. If you can not commit to making changes here. instead of eating it every few days make it the reward that you get for a week of good eating. . 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. If you don't know you should talk to your doctor about this. here is comes. 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. 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. limiting diet that's going to make your taste buds go permanently bland is up next. For example. This section of our book is long for a reason. Don't fret about the foods you love. There are certain times in life that foods become prime suspects to leading to health risks. We've already talked about what foods you need to eat for a healthy diet. If you are a diabetic. use it in a different way. You should know what types of foods you can not eat. remember moderation is the key factor in real diet fitness health. The awful. if you give it a try you may find that you like these foods better than you do the high fat. But. 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. One limit to this is when the food itself is detrimental to your health condition. Food isn't worth the risk of your life. That's exactly what you need to strive for here. Here are several key areas to make changes and exactly how you should make them. Indeed you may want that slice of apple pie. Yet. your diet fitness can threaten your life through disease and even early death. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet.
try other flavor additions to your dishes. Antioxidants can help to transform your health. 1. 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. And. in moderation can improve your health. Instead of using a lot of salt. Consume more fish. For this. For example. Garlic is a great antioxidant for your heart too. . The darker. Yes.Heart Health Improving your heart's health is essential. 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. 2. you are in a hurry and who has time to chop up vegetables? Well. 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. You should try to consume at least 2 to 3 servings of fish per week. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Reducing the amount of sodium that you take in is also a key factor in improving health. eat lean cuts of meat. there are various foods that can help you to improve your hearts health. They can help to unclog your heart's arteries from cholesterol. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. In addition. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. richer and brighter the color is. Or take a supplement of fish oil. replacing the vegetable oil in your diet with olive oil. they help to remove toxins from your body which means a reduction in risks of cancer. A good way to know if they are in the foods that you are eating is to look at the color of the food. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. the more antioxidants are in it.
Try to look for ways to improve your current recipes through replacing butters. Don't reach for beef. no frozen entrees. can lead to increased health risks for cancer and they put the pounds on. 2. The trick you should follow. One good switch is with ground meats. Some of these preservatives can clog up your heart. or products that are placed in foods to keep them fresh and looking good. Eat more fish. Reduce the amount of fat. and sugars in the foods that you eat. is to visit your grocery store and walk around the outside aisles only as much as possible. You won't notice the taste difference. 6.Many foods that are pre-made contain high amounts of preservatives. . 4. we'll make it simpler for you. eggs and other fresh products usually line the walls of the building. butter or creams. Remove soda from your diet. cholesterol. No boxed dinners. Look at labels. Meats. Look at your grains. unhealthy foods with foods that are better for you. No food in one sitting should be a larger quantity than the size of your palm. Learn to read labels so that they tell you what's in the foods you eat. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. Start looking for leaner cuts of meat. Add one new recipe to your diet each week. salts. eat a bit slower. Remember. This single movement alone will improve your health considerably. Reduce portion sizes. Replace white bread with whole grain bread. 5. Replace white rice and pasta with whole grain. To help you to not feel hungry. 3. Eat more fruits and vegetables. chicken and pork over beef. meats that are high in saturated fat are clogging your heart. but replace at least part of it with ground turkey or pork. 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. milks. Avoid the aisles and you'll improve your health overall. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. It adds weight to your body and it causes all types of health risks later in life. The produce section is your friend filled with riches. Visit the website of the American Heart Association to get heart healthy recipes. then.
Glucose also provides energy for your brain and making blood in your body. Dropping just a small amount of weight means that you need to eat less and do more physically. Many people don't pay enough attention to the types of food they eat. while making changes at first is a challenge. Glucose is a simple carb that is stored in your muscles and liver as glycogen. If you're not eating enough carbohydrates. but that requires the breakdown of body protein from muscle. Glucose can be made from protein. Don't make sacrifices here for speed. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. Glycogen is the principal form of energy that is stored in muscles. they both look and feel full. Carbs Carbohydrates are the body's main source of glucose. Remember. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. you will get into the habit and will eventually love the differences you have made. then you need to consider a calorie reduction. Calories are tiny bits of energy that your body uses to perform work. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. But food is very important in a body building program.If you need to lose weight. . Eating healthy isn't an option if you wish to increase your lifespan and increase your health. the foods you eat can make a huge difference in the effectiveness of your program. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. One of the most important would be carbohydrates. you'll need a lot of different nutrients. Food supplies us with calories. While you may love food. When your muscles are filled with glycogen. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. To have enough energy to perform your workout. your body will start breaking down muscle tissue for glucose. convenience or habit. Food is a requirement to living and a healthy diet is an essential part of living a long life.
If you have not been working out. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. For men. you must consume enough fiber in your diet. Beans and oatmeal are two excellent sources of fiber. For example. the intake of simple carbs can stimulate fat storage. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. and aiding in muscle glycogen formation and growth. Honey. or muscle building. and brown rice.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. Eat some simple carbs after your workout and eat more of them. . Blood sugar and muscle glycogen levels are low from your overnight fast. Divide your carb meals into six servings throughout the day.typical simple carbs . The resulting insulin spike is a double edged sword. A high carb intake at your post training meal will have less chance of being stored as fat. After training. oatmeal. and besides your postworkout meal. Your body must replenish these levels before stimulating the fat storing machinery in the body. If you eat too many carbs in one sitting. the amount of carbs that should be taken in by multiplying their body weight by three. 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. Along with carbs. Eat about 25% of your daily carbs at this meal. Focus on unprocessed complex carbs like sweet potatoes. state. Women multiply their body weight by two to get their carb gram intake. it is also the best time to load up on carbs. Breakfast is definitely the most important meal of the day. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. however. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. whole grain breads. That number will be the amount of grams that should be consumed daily. sugar and refined foods such as white bread and white rice . potatoes. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. These natural complex carbs are made of long "chains" of sugar and are digested very slowly.are digested quickly and easily. it can prevent muscle catabolism while promoting anabolism.
then the standard 600g for the next two days. On the other hand. Amino acids are the building blocks of protein. and protein is retained in tissue as new muscle is added. your body will store them as fat and increase weight gain instead of muscle mass. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). and then increases insulin levels (ensuring no loss of muscle) on the final two days. You usually see this in people who are starving. nitrogen balance is an important concept to keep in mind when talking about proteins. or muscle building. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). you will be in an anabolic. if your protein output exceeds intake you would have a negative nitrogen balance. injured. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. . If you are needing to lose some fat along with building your muscles. if you consume more than you lose. Eat 50% fewer carbs (300g) for two days. you will want to rotate your carb intake. this is something that you want. Obviously. If you eat carbs late in the day. If you lose more nitrogen than you consume. Protein intake exceeds output. try varying the volume of intake. That is made possible because proteins are the basis for body structures. your body will break down muscle tissue to get it. Your body is degrading muscle and other body proteins. This is not good because the opposite is now happening. then 50% more (900g) for the next two days. The total carb intake is the same. Protein Another important nutrient every body builder needs is plenty of protein. your carb intake should decrease. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Your energy requirements will also decrease at this time. Protein is involved in growing. state. so your body won't need as much. repairing. burned. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. or have a fever. Glucose molecules make up carbohydrates just like amino acids make up proteins. and replacing tissues. Watch out. For body builders. For example.As your day wears on. This puts your body in what is called a catabolic state.
you'll still need some fats in your diet. your body cannot break it down very well. Fat combines with glucose for energy in order to spare the breakdown of protein. Saturated fat is bad.build muscle. protein can do what it is supposed to do . Many diets have you cutting back on fat and carbohydrate intake. If you are dieting while body building. 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. . cooked 5 oz. therefore. The key to fat intake is to stay away from bad fats and only eat the good fat. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. A 200 pound body builder. and eggs. Be aware of the amount of protein you are eating and make them work for you instead of against you.An anabolic state is when your body has a positive nitrogen balance. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. To compensate. you'll need the amino acids in protein to work in your body. but if you want to get ripped with your body building program. Fats Yes. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. Ultimately. would need to eat 200 grams of protein every day to put the body in an anabolic state. you need to focus on the complete sources rather than those that are incomplete. you'll need to eat more protein to counteract this effect. even when you are building the perfect body. When calculating the amount of protein you are eating. fish. Fats are the main source of energy in the body. catabolic means muscle loss. While there are proteins in other foods. your protein intake should increase to 1 1/2 times your bodyweight. That way. concentrate on the complete sources of protein like meat. milk 2 T. steak. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. The general rule is to consume daily the same amount of grams in protein as your body weight. cooked broccoli 1 c. These are the fats that contribute to heart disease and high cholesterol. your body won't grow when it is in a catabolic state. In body building contexts. Because of the chemical composition of saturated fat. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes.
These fats are most often found in fish and can have some significant health advantages. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. This type of fat is often used in commercially processed food because they are preserved longer.Saturated fats are commonly found in animal products such as meat. heart disease. fatigue. Trans fats should also be avoided. fat. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. They can reduce inflammation. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. joint pain. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. and diabetes. Fats are actually an important part of any diet. as well as egg yolks. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. maintain healthy hair and skin as well as providing a sense of fullness after meals. Unsaturated fats are easier for your body to break down. and even Type 2 diabetes. Fats keep the body insulated. Because they reduce inflammation in the body. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. They are also more readily stored as body fat. Omega 3 Fatty Acids can actually help combat conditions such as depression. so they should be limited. . They play an important role in protecting the body's vital organs. So basically. At room temperature. well. seafood. Elevated levels of LDL can clog arteries and cause heart disease. You should truly strive to eliminate all trans fats from your diet. help prevent cancer growth. Trans fats cause an over activity in the immune system and are linked to stroke. Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as. Unsaturated fats are in liquid form as in oils. whole milk dairy products like milk and cheese. and improve brain function. saturated fats are hard and solid. These fats are found naturally in foods like nuts and avocados. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body.
Having higher levels of testosterone can help with your workouts by making you more aggressive. so when those levels are down. instead of topping with chocolate or candies. Alcohol contains nothing but empty calories. In fact. • Use olive oil in salad dressings and when cooking • When baking. alcohol can have a detrimental effect on your progress. Not only that. But when you are a body builder. it becomes much harder to build muscle. you will not be as intense in your lifting and weight training. relaxation and growth including calcium. you must be careful not to overdo on the fats. 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. but drinking actually lowers protein synthesis by twenty percent. There are several reasons why it does this. As many know.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. iron and potassium. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. About a 1/2 cup is a good amount. hydrated and even over hydrated muscles allows for a much higher anabolic environment. it dehydrates your muscle cells. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. Alcohol consumption also hurts muscle growth. phosphorus. . it slows down your metabolism hindering your body's ability to process foods. you will want to pay close attention to the foods you are feeding your body. That includes alcohol as well. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Many people like a drink or two or even three to help them unwind and relax. Not only will having a hangover lower your workout intensity. For one. Because your cells aren't holding as much water. 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. It has no nutritional value but it does contain high caloric content. magnesium.
then you need even more water to help your kidneys do their work. When water is in short supply. urea (a toxic substance). Supplements like creatine work in part because it pulls water in muscle cells. as it helps remove excess nitrogen. but if your diet stinks. your skin starts looking soft and puffy. water can help them work. Water is part of every single metabolic process that the body undertakes. In addition. creating an anabolic environment needed for muscle growth. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. If you're eating big to gain weight. For this to work properly. if you're training hard. begins hoarding it. When this happens. and ketones. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. and you should. • No regular soda! Diet is better for you anyway and doesn't contain sugar . The liver metabolizes stored fat for energy. Use artificial sweeteners instead. thinking there's a shortage. you need plenty of water. Many vitamins are water soluble. The caffeine can increase fluid loss. Water is especially important when following a "high protein" diet. and water unlocks the power of those vitamins. Without enough water. water can actually reduce feelings of hunger. Soda.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. so you're not getting the hydration you need. but for body builders. In other words. A good diet is essential to an effective body building program. Contrary to popular belief. the kidneys can't function properly. you won't be doing yourself any good. you'll need much more. drinking water can actually help you shed excess water weight. it burns less fat. You can workout with the intensity of a professional. coffee. and tea don't count either. If the liver is doing some of the kidneys' work. For body builders. This water is stored in extra cellular spaces. If you're going to be using supplements in your body building program. then you need a basic mega-vitamin. Water is good for you anyway. the body. Water flushes out toxins and other metabolic waste products from the body. Plus. some of the load is transferred to the liver. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. it can be especially important.
• 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
Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. spread with mustard/garlic mixture. stir together mustard and garlic. Tie the chicken breasts together with butchers twine. skinless chicken breasts. Arrange fish and zucchini in a single layer in a large pan. salt and pepper in. stirring occasionally. low-calorie Dijon mustard 1 clove garlic. Put a dollop of the mixture into each chicken breast. slice in half and flattened Combine the onion. Add browned chicken. Serve over your favorite type of noodle. Bake at 350 degrees for 30-35 minutes. ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce Brown the meat with the red pepper flakes. Pour the spaghetti sauce in. low fat ricotta cheese Salt & pepper to taste 4 boneless. Fish filets One 14 oz. Pan Broiled Fish 1 lb. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Broil on top rack for 5 minutes. Cover with tomatoes and liquid. or put toothpicks through them. In a separate bowl. Ground Turkey Breast Sauce 1 lb. Optional: Garnish with lemon slices. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. minced or pressed 2 tbsp. or until the fish easily flakes with a fork. cover and cook on low for 45 minutes. spinach. Sprinkle with paprika and capers. garlic & oregano Arrange fish filets in a single layer in skillet. Serve plain or over brown rice. Add the chopped onion and mushrooms.15 minutes. egg. Top on whole wheat pasta or brown rice if desired. drained capers Paprika to taste Rinse fish and pat dry. Turn fish over. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Serve. . and cheese mixture in a bowl. Cover and cook over medium heat for 10-20 minutes. Uncover and cook an additional 15 minutes. Can diced tomatoes w/ basil. Drizzle with lemon juice. thawed and dried 1 egg lightly beaten 8 oz. Serve. Put the all spice. frozen spinach.
This is also good cold. Mix well and spread over bread. Chicken. Microwave for approximately 1 minute when ready to serve. mustard. Add cheese if you like and let it melt after turning the burner off.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Cook tuna to desired doneness. or over some brown rice. Add tuna and sprinkle with seasoning. barbeque sauce In large bowl or Tupperware. plain. and tuna. black pepper. Chop egg whites and add to medium bowl. beans. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. Cook to desired texture.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Rice & Beans Cooked Shredded Chicken Breast 1/2 . and chicken. 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. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Top with lettuce or spinach leaves and second slice of bread. Add mayo. combine all ingredients and stir until well-mixed. Add barbeque sauce and stir together until well-coated. Fiery Chicken Deluxe . Add tuna with an amount of Worcestershire Sauce that you like. You can eat this on some whole-wheat bread. combine rice. or just use more egg whites. Eat plain or on a bed of pasta. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. low fat mayonnaise 1 tbsp.
Dried parsley Juice of 1/2 lemon 1 lb. Place one asparagus stick on the top and start rolling it. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Snap off tough ends of asparagus and remove scales with vegetable peeler. Once the roll is ready. Add parsley and lemon juice. 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. depending on how thick you would like your roll to be. You can grill rolls than for seven minutes on the electric grill at 375 degrees.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. then let it sit in the refrigerator for 3 .8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Let it marinate for 25 minutes. Give the asparagus a quick wash. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. rinsed and patted dry. or bake them for 25 minutes at 375 degrees. 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. Pre-heat. and put the green beans in for 2 . Heat wine in a medium skillet over medium heat. salt with chicken in a container and really roll the chicken breast around in the mix. Place one slice of turkey bacon on each slice of chicken breast. mustard and honey. Put chicken slices in the container.10 hours (the longer. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Add garlic and sauté 1 minute. Fresh bay scallops. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Cut chicken into two to four thin slices. cayenne pepper. minced 1 tsp. Cover and cook 1 minute. the juicier it will be) This works best with a Foreman-style grill. Makes 2-3 servings Garlic Roasted Vegetables . add the salt and pepper.
Combine all the vegetables in roasting pan. peeled and quartered 6 parsnips. chicken and fish. julienne 1 carrot. Top each piece of fish with tomato. Roast for about 30 minutes or until tender. skinless chicken. zucchini. Place a piece of fish on each square of foil. Chicken Salad Roll-ups 1 lb. fresh. and pepper. or 3 tbsp. On the Grill: Turn barbeque to medium. Combine with sunflower seeds. Serve immediately. olive oil In the Oven: Preheat oven to 400 F. fruit bits. Workout Energy Salad . Sprinkle each with wine. Salt and pepper to taste. broken into cloves and peeled 1 tbsp. drizzle with oil and stir to coat. peeled and halved 2 medium onions. and carrot. sealing with a pleat. Bake for 15 minutes. boneless. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. chopped 1 tbsp. or wrap roll-ups in plastic wrap for later use. peeled and cut into 6-8 wedges 1 large garlic bulb. Makes two servings Fish in Foil 1/2 lb. cut in two pieces 1 tomato. green onion. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. halibut. herbs. Salt and pepper to taste. and place in mixing bowl. 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. chopped 1 green onion. Drink. celery. julienne 1 cup dry white wine 1 tsp. peeled and quartered 6 shallots. square pieces of foil. fresh 4 tbsp. cooked 2 tbsp. Spread a little chicken mixture on lettuce leaf and roll up tightly. or 3 tbsp. Combine all the vegetables into a tinfoil bag. and yogurt. drizzle with olive oil and stir to coat. chopped 4 small zucchini.6 carrots. Repeat until mixture is used up. dried fruit bits 1/8 cup celery. Great with meat. sunflower seeds 2 tbsp. dried thyme. Cut two 12 in. dried rosemary. Roast for about 1 hour 20 minutes or until tender. Fold foil edges together.
cooked and chopped 1 cup green beans.it's time to make the fitness connection In many cases fitness begins with weight reduction. sliced 1/2 cup mushrooms. and onion. and diabetes. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. combine steak. The higher the fat. 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. and pour over salad. mushrooms. carrots. broccoli. avocado. spinach. parsley. torn into bite-sized pieces 1/3 cucumber. cooked and cut 1 stalk celery. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. tomato. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. celery. peeled and sliced 1/3 tomato. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. and sunflower seeds. Arrange salad on a bed of lettuce leaves. combine lettuce. Nutrition is very important when you are trying to build up muscle mass. high blood pressure. 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. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. and pepper. lemon juice. and shake until thoroughly mixed for the salad dressing. Muscle Density Broccoli Salad 1/2 pound cooked steak. green beans. You don't necessarily have to be dieting. combine the vinegar. sprouts. Shake vigorously. Aerobic fitness is related to an individual's body fat. yogurt. The spin-off is less likelihood of developing heart disease.1 cup lettuce. sliced Fresh parsley In large salad bowl. basil In a medium-sized salad bowl. cucumber. Weight control . mushrooms. mustard. . cut in strips 1 cup broccoli. sliced 1 green onion. mix olive oil with lemon juice and herbs. In a screw-top jar. torn into bite-sized pieces 1/3 cup spinach.
anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. lifestyle changes. (3) A sense of accomplishment. (4) Carry out the strategy. and too strict and will lead only to temporary weight loss.. and so on). Making nutrition work Improving your nutrition will increase your mileage in many ways.a. dehydration. exercise routine. potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure . unhealthy.. Enjoy the payoffs:. (2) Get motivated. You can even lose weight while improving performance. Compare the benefits of a sound nutrition with the consequences of crash diets. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. (1) A healthy appearance. b. 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. Invest in yourself. headaches. (2) An improved self-image. (3) Develop a strategy (diet. (1) Make a decision to lose weight and shape up. Stay away from food fads they are usually boring. (4) A feeling of pride.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
Your diet per
Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?
b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.
Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram
1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0
Nutrient: Water (necessary for life) Calories: 0
Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories
1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50
Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
The milk and cheese group. (1) Use skim or lowfat milk in recipes when making puddings. (2) Roast. and baked products. or simmer meat. sauces. .7 liter = 24 ounces .5 liter = 17 ounces . unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. or sparerib is too tempting.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. poultry. The urge to eat the whole thing becomes too great. soups. (2) Substitute plain. you can include a favorite high calorie food item as a special occasional treat. (3) Remove skin from chicken or turkey. poultry or fish without adding fat. Braise in covered pan on stove top or pan broil in a nonstick pan. and add spices to enhance flavors. Avoidance is one means of control. You have to make and follow your own rules according to your ability to control what you eat. (1) TRIM fat from meat. Good cookin' for good lookin . The meat. But if you plan your diet. and dry beans group. For them trying to eat just a cookie. piece of candy. however. Many people. fish.a memo to the cook for cutting calories during food preparation a. broil. and diet according to your plan. have a particular food obsession that must be recognized. bake.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . Cook meats on rack so that fat can drain off. b.
most restaurants have them. steamed. Dining tips a. or sour cream. butter. remove the coating and eat only the meat. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Avoid gravies. Request diet salad dressing. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. b. and deep-fried food. If the meat has been fried (southern style chicken. (2) Avoid recipes for baked products that require large amounts of fat and sugar. sauces. boil. d. schnitzel). (2) Go easy on sauces. Some fruits may be broiled or heated with spices added for flavor. (3) Try lemon juice or vinegar on salads. With a spoon or knife. c. Season with herbs and spices. Cut way back on regular salad dressings.(4) Chill meat broth until fat turns light and solid on top. Check nutrition information label for total calories in each portion. broil. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. avoid those prepared in cream . (1) Use less fat and sugar than called for in recipes. Starchy foods are not fattening when consumed in moderate quantities. Substitute lower calorie ingredients. The bread and cereal group. vinegar. (1) Steam. (5) Have boiled. Remove all the visible fat from the meat. The vegetable and fruit group. d. and margarine. or lemon juice for your salad. butter. (3) Check ingredient labels for fat and sugar content. However. skim or peel fat off and discard. or baked rather than fried potatoes. c. or bake vegetables.
cakes. b. 4. sugar. . a few crackers or pretzels. Always check your intake for balanced nutrition and total calories. Also. Alcohol calories American beer. (3) Take smaller portions (4) Consume less sugar. and other sweets. .) Food Calories 160 250 165 110 200 300 Educate your appetite a. regular soda.25 litre (8 oz. jam. c. jelly. (8) Plan snacks. or spaghetti are good potato substitutes. f. Try a slice of lemon or lime in a glass of ice water. have fresh fruits. jigger Dry wine. cookies. Avoid rich desserts. European beer. black coffee. ice cream. Low-calorie beverages. (1/2 cup) Hard liquor. honey. Plan your food intake and abide by your plan. USE SPARINGLY. Follow these tips to lose weight and body fat. g. 11/2 oz.6 oz. e. macaroni. Keep a food diary and monitor your own intake. gelatin. 1/2 liter Cocktails. noodles. For example. Carry individually packaged sugar substitutes to sweeten beverages.) Sweet wine.25 liter (8 oz. or delicious low-calorie raw vegetables. 12 oz. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. if you must. pastry. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. candy. rice. baked potatoes with a small amount of sour cream or margarine is a good choice.sauces or deep-fried. and mineral water add no calories to your diet. Lowfat milk is also a nutritious choice. pies. (1) Eat S-L-O-W-L-Y (2) Consume less fat. If you MUST have a snack. unsweetened sodas. .
(Each teaspoon supplies an additional 45 calories). soda. Become aware of how many calories you're consuming. 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.d. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Lower in fat.especially in snack foods. 12 ozs. creamed. 2 scoops 200 Potato or corn chips. 1/2 liter 250 Creamy salad dressing. 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. 160 French fries.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . 1/4 cup 340 Salted nuts: Peanuts. b.) 840 Coke. Each teaspoon supplies an additional 20 calories. 1 ounce 150 Grapefruit or orange juice. 2 tbs 170 Cashews. 1 cup 223 Beer (European). 25 nuts 252 Mixed. Weight control . Lower in sugar. 1 ounce package 180 Chocolate candy. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. or sugared beverage.
or Gosh. Get motivated. Occupy your time with other activities not related to food. or Everyone in my family is big it's hereditary. beef bologna 237 Lean ham 103 1 oz. big bones. Don't be angry that you have to lose weight. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. or discouragement. it will be easy to give up these typical excuses. If you're serious about losing weight. cream cheese 106 1 oz. Try not to be food centered. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. but you want to strive to be the best. I haven't weighed 180 pounds since I was 15 years old. or I can still workout OK. This is important if you plan on being successful at losing weight.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. Dieting is up to you if you are willing to try. 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. think of it as something you have chosen to do. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. You may be a good athlete now.3 oz. . Make up your mind to control food instead of letting food control you. Forget those old excuses: But I've got a large frame you know. anger. loneliness. so why lose weight? b.
Your body is adjusting to your new eating habits and changes are taking place. remember. g. i. Construct new habit patterns. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. rice. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. and Pasta Group: Foods made from grains (wheat. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). You should consume at least 6-11 servings daily from the base of the pyramid. and other substances that are important for good health. . Rice. unless fat is added in processing. enjoy flavors. in preparation. They provide vitamins. overeating hurts no one but yourself. Different foods contain different nutrients and other healthful substances. Don't cheat. Stick with it! f. Grain products are low in fat. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. You are always responsible for what you are eating. Eating plenty of whole grains. e. Breads. Make meals as pleasant as possible even if you are cutting down on what you eat. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Make your meals last longer. slow down. carbohydrates (starch and dietary fiber). Choose the recommended number of daily servings from each of the five major food groups. Remember all the work it took to get you to your desired weight. Don't let this be wasted effort. and different whole grain foods differ in nutrient content. To make sure you get all the nutrients and other substances you need for health. Cereals. and oats) should form the foundation of a nutritious diet. No single food can supply all the nutrients in the amounts you need. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. pause halfway through meals and don't stuff yourself.d. or at the table. so choose a variety of whole and enriched grains. h. For best results. minerals.
corn and oat bran). which is much smaller than the regular salad served with a restaurant dinner. or a 1/2 cup of chopped. Two to four servings of fruits are recommended each day. To maximize the vitamin and mineral content of your vegetables. A 3/4 cup of vegetable juice also constitutes a serving from this group. and stoned wheat and whole grain crackers. such as cucumbers. The lighter colored vegetables. green peppers. collards.Consuming the recommended daily intake is not difficult if you understand serving sizes. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Juice that you can see through . To ensure that you get essential vitamins and minerals. or minerals. A 1/2 cup of vegetables is about the size of a tennis ball. iceberg lettuce. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. carrots. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. oat bran. cantaloupe. in addition to providing vitamins and minerals. Vegetables are nature's vitamins. whole grain muffins (bran. don't overcook. and dried fruit. Other good choices are citrus fruits. or winter squash are the best choices. rye. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. orange. you should strive for 3-5 servings per day from this group. Choose dark green. and most people eat more. If you choose fruit juice. or pasta is about the same size as your fist. spinach. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. whole wheat). bananas. A 3/4 cup of fruit juice equals one serving. tomatoes. or wok only until tender crisp. low fat bagels (pumpernickel. Brussels sprouts. A 1/2 cup of cooked rice. A 1/2 cup of fruit is about the same size as a tennis ball. cereal. the more likely it is to have large amounts of vitamins and minerals. The best choices from this food group are bran cereals. also provides fiber. or cooked fruit. strawberries. Broccoli. cauliflower. and yellow vegetables. Cook in a microwave. kiwi. and celery are mostly fiber and water with very little calories. Breakfast is a good opportunity to eat some fruit. A serving size of raw or cooked vegetables is only 1/2 cup. whole grain breads and rice. canned. vitamins. One cup of leafy raw vegetables is also a serving size. steamer. Fruit Group: The fruit group. The darker the vegetable.
and Cheese Group: These dairy products are a great source of protein. Milk. A serving size of cooked fish. or protein. lentil soup. Fats. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Two to three servings from this group are required each day. sour cream. For example. a 1/2 cup of natural cheese (Cheddar or Swiss). Most people are at one extreme or the other by consuming too much or not enough from this group. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. The recommended number of servings per day for this group is 2-3. water. minerals. chicken. grape. This means that they provide nothing to the body except calories. or prune juice). A better food preparation choice is baking. Sweets add taste and flavor. 1 egg. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. peanut butter. peach nectar. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). However. Like the milk group. or grilling. vitamins. Oils. which can't be made by the body. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). poultry. and beans. Poultry. including cheese. can also contain a large amount of fat. Fish. One cup of milk or yogurt. Foods from this group are still an important part of a performance diet. milk. vitamins. a 1/2 cup of cooked dry beans.(apple. The serving sizes typically consumed greatly exceed the nutritional requirement. this group can contain large amounts of fat as well. roasting. it does not mean that you should never eat these items. and yogurt. Top choices are 1% or skim milk. and minerals (fortified by law) especially calcium and riboflavin. a 2 1/2 ounce soyburger. The milk group. For this reason. 1 ounce of cheese is about the size of four dice. low-fat cheese. however. so you may not get your daily requirement for the essential nutrients. Meat. Many no-fat or low-fat dairy products are available. Yogurt. Dry Beans. or 1/3 cup of nuts. 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. no vitamins. 2 tablespoons of peanut butter. they are referred to as empty calories. however. frying food in fat (cooking oil) once in a while is all right. and is easily attainable. Quick and easy choices include canned tuna. or 2 ounces of processed cheese (American) is considered a serving size. and minerals. . fiber. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. Most fats and sugars are nutrient poor. Eggs.
and proteins in food supply energy. whole milk. and they help absorb the fat-soluble vitamins A. However. or a favorite dessert. Food processing tends to remove vitamins. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. In contrast. a sandwich may provide bread from the grains group. A baked potato is a better choice than mashed potatoes. 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. but choose sensibly. and . Sometimes extra sugars are added to low-fat muffins or desserts. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. butter.Top choices from this group include olive oil. D. whole grain foods. If you choose fish. and fiber and add undesirable or questionable additives. minerals. cream. Some kinds of fat. fats. High-fat foods contain more calories than the same amount of other foods. poultry. Choose them wisely. choose small portions of foods. so they can make it difficult for you to avoid excess calories. fiber. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. CHOOSE SENSIBLY The carbohydrates. for example. Eating lots of fat of any type can provide excess calories. Fats supply energy and essential fatty acids. which is a better choice than apple juice. and sodium. Your pattern of eating is also important. walnuts. molasses. Try fruits. or lean meat. especially saturated fats. low fat doesn't always mean low calorie. which is a better choice than apple pie. but most people still eat too much saturated fat. Also. and K. vegetables. notice that many of the meals and snacks you eat contain items from several food groups. An apple is a better choice than applesauce. berry jams. which is a better choice than potato chips. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. which is measured in calories. and they may be just as high in calories. E. and cheese from the milk group. turkey from the meat and beans group. These foods include high-fat dairy products (like cheese. increase the risk for coronary heart disease by raising the blood cholesterol. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. Snacks and meals eaten away from home provide a large part of daily calories for many people. You need some fat in the food you eat. ask that it be grilled rather than fried. For example. Choose natural or less processed foods whenever possible. When eating out. or a cup of low-fat milk or yogurt for a snack. and carotenoids.
and Nuts . and other cold cuts. such as salmon. 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 . . Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. lean poultry. egg yolks. Shellfish. sausages. Use moderate amounts of food high in unsaturated fats. most nuts. beans. decrease the amount of fat you use in cooking and at the table. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. bologna. avocados. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. olives. or lentils often. Meat. Keep your intake of these foods low. . other lean meats. the skin and fat of poultry. These foods include liver and other organ meats. such as many hard margarines and shortenings. palm oil. and peanut oils are some of the oils high in monounsaturated fats. Poultry.Choose 2 to 3 servings of fish. These foods include those high in partially hydrogenated vegetable oils. . Choose dry beans. tuna. and coconut oil. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. taking care to avoid excess calories. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Some fish. lard. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. salami.If you need fewer calories. Try the lower fat varieties (check the Nutrition Facts Label). shortening). canola. Beans. Olive. and dairy fats. fatty fresh and processed meats. corn oil. Unsaturated fats occur in vegetable oils. Fish. Vegetable oils such as soybean oil. Eggs. peas. and fatty fish like salmon. Trim fat from meat and take skin off poultry. and mackerel.regular ice cream).Limit your intake of high-fat processed meats such as bacon. or nuts daily. shellfish. sunflower.Choose vegetable oils rather than solid fats (meat and dairy fats.
Sugars are carbohydrates and a source of energy (calories). Examples of these foods include milk. breads.Limit your intake of foods with creamy sauces. Try switching from whole to fat-free or low-fat milk.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. marbled steaks. and cheese. the number one source of added sugars is nondiet soft drinks (soda or pop). The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. not the naturally occurring sugars in foods like fruit or milk. .Choose fruits as desserts most often. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. some vegetables. In the United States. Choose foods lower in saturated fat and cholesterol. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. Limit ground meat and fatty processed meats. Prepared Foods . Foods at Restaurants or Other Eating Establishments ..Choose fat-free or low-fat milk.Limit your intake of liver and other organ meats. Dairy Products . and low-fat cheese most often. . . Foods containing added sugars provide calories.Choose fish or lean meats as suggested above. . fruits.Use egg yolks and whole eggs in moderation. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. cereals. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. and add little or no butter to your food. and grains. fat-free or low-fat yogurt. This decreases the saturated fat and calories but keeps all other nutrients the same. During digestion all carbohydrates except fiber break down into sugars. Sugars and starches occur naturally in many foods that also supply other nutrients. but may have few vitamins and minerals.
like soft drinks. Not all foods with added salt taste salty. Choose and prepare foods with less salt. There is no way to tell who might develop high blood pressure from eating too much salt. but when you do decide to switch to a meatless diet. and some cooking styles call for adding a very salty seasoning such as soy sauce. Salt (sodium chloride) is the main source of sodium in foods. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. Intake of a lot of foods high in added sugars. consuming less salt or sodium is not harmful and can be recommended for the healthy. The reasons for switching to a vegetarian lifestyle are many. Never stop learning about your diet and what you put into your body. presweetened cereals. cakes and cookies. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. normal person. 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. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. also are high in vitamins and minerals. is of concern. At present. Some foods with added sugars. Some recipes include table salt or a salty broth or sauce. However. You will face no nutritional deficiencies. and fruit drinks and fruitades are also major sources of added sugars. like chocolate milk. and sweetened canned fruits. 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. Only small amounts of salt occur naturally in foods. the firmest link between salt intake and health relates to blood pressure. High salt intake also increases the amount of calcium excreted in the urine. You may be able to reduce your chances of developing high blood pressure by consuming less salt. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Some people add salt or a salty seasoning to their food at the table.Sweets and candies. . Eating less salt may decrease the loss of calcium from bone. Salt is found mainly in processed and prepared foods.
fish. though each level gradually eliminates animal products. poultry or any slaughterhouse by-product such as gelatin.000 different drugs. becoming increasingly restrictive. The diet progresses through ten levels. or any other animal product. growth hormones and other veterinary drugs that are given to livestock animals. or slaughter by-products such as animal fats. Not all levels are vegetarian. • Lacto-vegetarian: Eats dairy products but not eggs. herbicides. . nuts. eventually reaching the level of a brown rice diet. • Vegan: Does not eat dairy products. I have included this section for your personal choice. Being healthier on a vegetarian diet means spending less on health care. • Fruitarian. The dangers herein. There are over 20. grains and nuts. shellfish or crustacean. You might be surprised to know that there are many different types of vegetarians. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). The highest levels eliminate fruit and vegetables. etc. animal foods contain far higher concentrations of agricultural chemicals than plant foods. A type of vegan diet where very few processed or cooked foods are eaten. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. antibiotics. Whatever your reason for wanting or not wanting to become a vegetarian. seeds. fish. Consists mainly of raw fruit. particularly saturated fats. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. including pesticides. Vegetarians live on a diet of grains. These drugs are consumed when animal foods are consumed.Animal foods are higher in fat than most plant foods. Vegetarians not eating anything containing dairy products or eggs are called vegans. • Macrobiotic: A diet followed for spiritual and philosophical reasons. vegetables and fruit. milk and milk products. with or without free-range eggs. are well documented. including sterols. game. The list can go on and on. Vegetarian foods tend to cost less than meat based items. Plants do not contain cholesterol. eggs. A vegetarian does not eat any meat. This is the most common type of vegetarian diet. poultry. Being higher on the food chain. in secondary consumption of antibiotics.
cows. Many. Back then. people survived on what they could grow or kill. The women would grow huge gardens that would provide the rest of the nutrition. big business began changing the way food was not only distributed. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. though their exact meaning can differ. because choosing to eat as a vegetarian is such a personal decision. In fact. the food was pure and unprocessed. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. 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. . but not fish. The term strict vegetarian may refer to a vegan diet. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. That includes chicken. Men would kill deer. many years ago. and pigs to provide food for their families. They were freaked out by the thought of consuming something that at one time could look them in the eye. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. The meat was cleaned and cured without chemicals or preservatives. but also how it was processed for human consumption. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. Somewhere along the way. Persons consuming fish but no meat are sometimes called pescetarians. There really is no single vegetarian eating pattern as you can see from the definitions above. though in other cases it may simply mean a lacto-ovo-vegetarian diet.Other terms can be used in describing various vegetarian diets.
They are also often injected with artificial hormones to increase meat production. Studies were conducted.the way animals are killed and the preservatives put into the meat . Mad cow disease is a very real illness that causes dire circumstances even death. It's true that the way we process meats can begin in a not so pleasant way. and results were published that indicated some of these processing procedures weren't as safe as originally thought. surveys were taken. people just accepted the fact that processed foods were a way of life.for anyone! Many animals are also infected with diseases due to poor living conditions. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. elevated blood pressure. and other diseases. even before the animals are sent to a slaughterhouse.is often associated with higher risks of heart ailments.especially red meat . Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Another good reason is that meat is expensive. but others have taken a different turn. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. 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. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. It is a lot cheaper to buy vegetarian foods instead of meat. This can't be healthy . Let's look at some common reasons people give for eating meatless meals. They have decided that eating pure and natural foods instead of processed foods are the way to go.are reason enough for some people to give up meat. . Then concern began to arise as to how safe these foods really were. Some of us still don't have much concern over our processed foods. These two instances .Initially. Once they are killed. Meat . Plus. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. In fact.
They include: . This is simply not true. their bodies are more refined. Medical studies have proven that a vegetarian diet is easier to digest. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. Vegetarians are less susceptible to major diseases that afflict present-day society. Whatever the reason. Vegetarians have fewer physical complaints. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. Certain components of food help our bodies not only operate more efficiently. and enjoy very productive lives. and imposes fewer burdens and impurities on the body. they live longer. Protein. most people choose a vegetarian diet for health reasons. and vitamins are all contained in our foods. and thus smaller medical bills. and their physical appearance is better. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. fewer dental problems. A vegetarian diet is healthy because it is typically low in saturated and total fat. calcium. but keep us from getting sick. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. There are six food groups in the vegetarian diet. are healthier. As a result. Their immune system is stronger. there can be little doubt that eating a vegetarian diet is a healthier way to eat. It's just a more productive and less invasive way to eat that gives way more benefits than not. make less frequent visits to a doctor. 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. provide a wider range of nutrients.Vegetarians also worry about the amount of natural resources that are required in raising meat for food.
walnuts. sunflower. peanuts. rye. etc. soya protein etc. hazelnuts. textured vegetable protein. • Dairy products or Soya products . soya milk. rice. and the mineral iodine. fat. oats. etc. • Nuts & Seeds . barley. All are equally important to our well-being. • Seeds: sesame. cashews. sunflower seeds.wheat (bread & pasta). zinc. etc. Evidence suggests that excess protein contributes to degenerative diseases. Carbohydrate. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. brazils. tempeh. tempeh. D. maize (sweet corn). pasta etc). barley. potassium and phosphorous). lentils. Fish. flour.• Cereals/grains . rye. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. in addition to the above.almonds. Women need about 45g of protein a day (more if pregnant. almonds. • Fruit & vegetables. All these nutrients can be easily obtained by vegetarians from other sources. although they are needed in varying quantities. pumpkin. baked beans. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. • Pulses . • Grains/cereals: wheat (in bread. it is worth remembering that everything you eat gives you a whole range of essential nutrients. veggie burgers. Protein is very important in the diet. supplies vitamins A. linseeds. Most foods contain a mixture of nutrients (there are a few exceptions. rice. • Vegetable oils and fats . oats. • Soya products: tofu. lentils. We also need fiber and water. fats (including oil). beans. • Pulses: peas. proteins. men need about 55g (more if very active). and E.margarine or butter. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. maize. walnuts. Meat supplies protein. Nutrients are usually divided into five classes: carbohydrates. Potatoes are a useful cereal alternative. chick peas. lactating or very active). pine kernels etc.kidney beans. Still. . vitamins and minerals. millet. some B vitamins and minerals (mostly iron.tofu. sesame seeds.
muesli. complex carbohydrates or starches and dietary fiber. rye) and some root vegetables. millet. any deficiency in one is cancelled out by any excess in the other. The unrefined carbohydrates. macaroni cheese. • Free range eggs. milk and ordinary table sugar.g. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. porridge. whether we are meat-eaters or vegetarians. oats. we don't have to worry about complementing amino acids all the time. it can be made up from the body's own stores. yoghurt (butter and cream are very poor sources of protein). Adding dairy products or eggs also adds the missing amino acids. or rice and peas. Contrary to previous . Most of our carbohydrates are provided by plant food. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. but when we mix plant foods together. The sugars or simple carbohydrates can be found in fruit. Refined sources of sugar are best avoided as they provide energy without any associated fiber. A few examples are beans on toast. Even those foods not considered high in protein are adding some amino acids to this pool. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. barley. Single plant foods do not contain all the essential amino acids we need in the right proportions. e. quiche. pasta. It is a normal part of the human way of eating.• Dairy products: milk. as long as our diet is generally varied and well-balanced. rice. cheese. This is not as alarming as it sounds. It is now known that the body has a pool of amino acids so that if one meal is deficient. they have to be provided in the diet and so they are called essential amino acids. vitamins or minerals and they are also the main cause of dental decay. Carbohydrates are the body's main source of energy. but eight cannot be made. Because of this. There are 20 different ones in all. There are three main types: simple sugars. buckwheat. Complex carbohydrates are found in cereals/grains (bread. We can make many of them in our bodies by converting other amino acids. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. such as potatoes and parsnips. We mix protein foods all the time. Amino acids are the units from which proteins are made.
as it is now termed. refers to the indigestible part of a carbohydrate food. but a little is necessary to keep our tissues in good repair. pulses and green vegetables. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. nuts & seeds. Like proteins. Fiber can be found in unrefined or wholegrain cereals. such as olive oil or peanut oil. Two of these fatty acids. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. In fact starchy foods are very filling relative to the number of calories that they contain. orange or yellow vegetables like carrots and tomatoes. or in sufficient quantities. . The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. pantothenic acid and biotin. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. B3 (niacin).belief a slimming diet should not be low in carbohydrates. Too much fat is bad for us. B2 (riboflavin). like sunflower or safflower oil are unstable at high temperatures. called fatty acids. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). folate. B6 (pyridoxine). Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. B12 (cyanocobalmin). The one thing they have in common is that only small quantities are needed in the diet. • B Vitamins: This group of vitamins includes B1 (thiamin). Mono-unsaturated fats. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). are termed essential as they must be provided in the diet. This is no problem as they are widely found in plant foods. It is added to most margarines. linoleic and linolenic acids. with the exception of palm oil and coconut oil. fruit (fresh and dried) and vegetables. fats are made of smaller units. leafy green vegetables and fruits like apricots and peaches. for the manufacture of hormones and to act as a carrier for some vitamins. Dietary fiber or non-starch polysaccharide (NSP). are best used for frying as the poly-unsaturated fats.
soya milks. eggs. It is also added to most margarine and is present in milk. These sources are usually adequate for healthy adults. all leafy green vegetables and potatoes. Vegetable sources of iron are not as easily absorbed as animal sources. The very young. tap water in hard water areas. dried fruits (especially apricots and figs). • Vitamin C: Fresh fruit. but a good intake of vitamin C will enhance absorption. Vitamin B12 is added to yeast extracts. cheese and butter. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. whole meal bread. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. bread. • Iron: Needed for red blood cells. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. nuts and seeds (especially sesame seeds). It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. • Vitamin K: Fresh vegetables. lentils and pulses. salad vegetables. Found in leafy green vegetables. eggs. dried fruits. molasses. cereals and bacterial synthesis in the intestine. Found in dairy produce. cheese.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. leafy green vegetables. Vitamin D helps calcium to be absorbed. veggie burgers and some breakfast cereals. • Vitamin E: Vegetable oil. . Minerals perform a variety of jobs in the body. wholegrain cereals.
Metabolites of Vitamin D are important in this. There is continuous movement of calcium between the skeleton and blood and other parts of the body. increasing re-absorption of calcium by bones. The main function of calcium is structural. Of the body's total calcium. Calcium also plays a role in cell biology. sesame and pumpkin seeds. This is important in nerve impulse transmission and muscle contraction. lentils and wholegrain cereals. calcium deficiency may lead to osteomalacia (softening of bones). Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Sea vegetables are a good source of iodine for vegans. Dairy products also have plenty of iodine. CALCIUM Calcium is the most abundant mineral in the human body.• Zinc: Plays a major role in many enzyme reactions and the immune system. Calcium is also needed for blood clotting. muscle contraction and nerve impulse transmission. Calcium can bind to a wide range of proteins altering their biological activity. The skeleton of a young adult male contains about 1. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Found in green vegetables. This is finely controlled by hormones. Bone loss occurs with age in all individuals. about 99% is in the bones and teeth where it plays a structural role. This usually occurs after 35- . This involves loss of calcium from the bones and reduced bone density. but the quantity depends on how rich the soil is in iodine. cheese. This causes bones to be brittle and liable to fracture.2 kg of calcium. activating clotting factors. In adults. • Iodine: Present in vegetables. Osteoporosis can be due to calcium deficiency. This may be related to repeated pregnancy with lengthy breast feeding.
Calcium is present in a wide range of foods. However. Most flour is fortified with calcium carbonate so cereals can also be a good source. found in certain fruits and vegetables can also bind calcium. Phytic acid. Postmenopausal women are particularly at risk from osteoporosis. oestrogen. tofu. Calcium loss is reduced if dietary calcium is low. Calcium balance can be affected by a range of other factors. and oxalic acid. A number of substances can inhibit the absorption of calcium. sesame seeds). Saturated fats can also lessen calcium absorption. This is thought to be due to animal protein increasing calcium loss from bones. This is called tetany. Bone loss is greatest in women following the menopause. Hard water may also provide calcium. Meat is a very poor source of calcium. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Lack of exercise. Calcium loss is roughly equal to dietary calcium in adults. Calcium is also lost during lactation in breast milk. Excess calcium in the blood can cause nausea. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Reduced intake leads to increased efficiency of absorption. and dried fruit are all good sources of calcium for vegetarians. smoking and alcohol can all increase the risk. being underweight. This involves sensations of tingling and numbness and muscle twitches. . In infants and children calcium is retained for new bone growth.40 years and involves the shrinking of the skeleton. nuts and seeds (almonds. Uronic acid. urine and sweat. A low level of calcium in the blood and tissues can cause hypocalcaemia. other research has found no difference between vegetarians and omnivores. leafy green vegetables. Calcium is lost in the feces. vomiting and calcium deposition in the heart and kidneys. whole cereals and raw vegetables is one of these. This is due to reduced levels of the hormone. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Vitamin D is essential for absorption of calcium from the gut. In severe cases muscle spasms may occur. However. a component of dietary fiber. This usually results from excessive doses of vitamin D and can be fatal in infants. Dairy products. The risk of osteoporosis may be altered by factors other than diet. diets habitually high in these acids are not thought to have a major effect on calcium absorption. brazil nuts. Adaptation to both high and low calcium intakes occur. found in bran.
Breast feeding women need extra calcium. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Foods rich in saturated fats are usually of animal origin. The nature of fat depends on its constituent fatty acids. . A lactating woman can lose up to 300 mg a calcium/day in breast milk. These can be either saturated. monounsaturated or polyunsaturated. The term lipids include both fats and oils. The building blocks of fats are called fatty acids. calcium absorption from the gut increases and no additional calcium is generally needed. Cholesterol is present in animal foods but not plant foods. There are about 16 different fatty acids commonly present in foods. Fats can be classed as either saturated. Fats tend to be solid at room temperature whilst oils are liquid. Fats consist of fatty acids and glycerol. Raised blood cholesterol is associated with an increased risk of heart disease.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. Vegetable fats are generally unsaturated. Nearly all the fats in our bodies and in foods are triglycerides. Therefore. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. having particularly high calcium needs. monounsaturated or polyunsaturated. Fats and oils are essentially the same. Saturated fat raises the level of cholesterol in the blood. This depends on the type of chemical bonds present in the fatty acid. being made up of three fatty acid molecules to one glycerol molecule. Pregnant adolescents are an exception to this.
if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. As well as being a concentrated source of energy. They are usually of plant origin. fish oils are sometimes used therapeutically. arachidonic acid is not an essential fatty acid as was once believed. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. . It is present in all animal tissues but is absent from plants. Saturated fats tend to be animal fats and are solid at room temperature. Fats have a number of important functions in the body. though fish oils may also be high in polyunsaturated fatty acids. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Fats are also essential for the structure of cell membranes and are precursors of many hormones. D. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. rapeseed and soyabean oils. These are linoleic acid and alinolenic acid. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Unsaturated fats are liquid at room temperature.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. Hydrogenated vegetable oils are often present in margarine and other processed foods. For this reason. converting double bonds to single bonds. fats act as carriers for fat-soluble vitamins A. Two fatty acids are termed essential fatty acids. This process is known as hydrogenation. If there is just one double bond then it is monounsaturated. These must be present in the diet as the body is unable to make them itself. The body can make its own cholesterol and so a dietary source is not required. then it is unsaturated. However. Plant oils may be hardened by the addition of hydrogen atoms. lard. If there is more than one then it is polyunsaturated. Butter. Because of this conversion. They are widely present in plant oils such as sunflower. E and K. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. suet and meat fat are saturated fats. Cholesterol belongs to the sterol group of fats.
During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Unsaturated fatty acids can exist in two different geometric forms. stress and environmental pollutants can increase the generation of free radicals in the body. Lard and suet are saturated fats. Fresh fruit and vegetables are rich in these anti-oxidants. Anti-oxidants such as vitamins A. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. A number of factors. C and E offer protection against free radicals. Meat.Cholesterol is transported in to various proteins. Hydrogenation of margarine causes this to occur. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. eggs and dairy products all contain saturated fats. This can lead to atherosclerosis. including alcohol. saturated fat raising blood cholesterol. Polyunsaturated fats can also generate free radicals. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. Egg yolks and highfat dairy products are high in cholesterol. Coconut oil and palm oil are vegetable sources of saturated fats. HDL cholesterol may help protect against the risk of heart disease. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). especially when exposed to heat or sunlight. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Unsaturated fatty acids exist naturally in the cis form. These are called the cis and trans forms. There are four main types of lipoprotein involved in cholesterol transport. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. It is the LDL cholesterol which has been linked to heart disease. Cholesterol may form plaques on artery walls if levels in the blood are too high. Because of this high blood cholesterol is linked with heart disease. Polyunsaturated fats are usually from plant sources. These complex molecules are called lipoproteins. Olive oil is a monounsaturated fat. Saturated fats are nearly always from animal foods. Cholesterol is present in all animal foods but not plant foods. . It has been suggested that trans-fatty acids can increase the risk of heart disease. Because of this it is suggested that vegetable oils should be stored out of direct sunlight.
people with low iron levels having lowered resistance to infection. insomnia. headaches. However. Iron also plays an important role in the immune system. . It also plays a vital role in many metabolic reactions. 2/3 of which is present in hemoglobin. which acts as an oxygen store in muscle tissue. Iron is essential for the formation of hemoglobin. Dietary advice is to reduce this. The body contains between 3.5 and 4.Currently it is believed that around 42% of energy in the typical diet is from fat. Advice to vegetarians is to keep fat intake to a minimum. breathlessness. Iron deficiency is the most prevalent nutritional problem worldwide. 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%. transporting oxygen in the blood to all parts of the body. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood.5g of iron. loss of appetite and pallor. spleen and bone-marrow. the red pigment in blood. All these symptoms are associated with decreased oxygen supply to tissues and organs. IRON Iron is an essential component of hemoglobin. The remainder is stored in the liver. In developed countries. Special emphasis is placed on reducing the amount of saturated fat in the diet. lack of stamina. Research has also shown iron deficiency to be associated with impaired brain function. between 10-20% of child-bearing age women are said to be anemic. Symptoms of anemia include tiredness. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. 1/3 suffering from severe deficiency and anemia. and to use olive oil for cooking purposes. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Iron deficiency can lead to anemia. A small amount is present as myoglobin. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Vegetarian diets tend to be lower in fat than omnivore diets. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency.
The absorption of iron is influenced by other constituents of a meal. pulses such as lentils and kidney beans. amino acids and alcohol can also promote iron absorption. Iron absorption can also be influenced by the amount of iron in the diet. 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. Excess dietary protein may lead to health problems. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Unlike animal proteins. oxalates and phosphates present in plant foods can inhibit absorption. There are about 20 different amino acids. green peppers. Foods rich in vitamin C include citrus fruits. leafy green vegetables. Vitamin C greatly increases the absorption of non-haem iron. Proteins are made up of smaller units called amino acids. a varied vegetarian diet means a mixture of proteins are consumed. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Haem iron only exists in animal tissues. sugars. and some dried fruits. blackstrap molasses. despite a high intake of fiber and phytate. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. plant proteins may not contain all the essential amino acids in the necessary proportions. These are the essential amino acids. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Citric acid. the amino acids in one protein compensating for the deficiencies of another. eight of which must be present in the diet. and fresh leafy green vegetables. Phytates. Non-haem iron is less easily absorbed by the body than is haem iron. However. Good sources of iron for vegetarians include wholegrain cereals and flours. .Dietary iron exists in two different forms. Fiber may also inhibit absorption. as can tannin in tea. Lowered levels of iron in the diet result in improved absorption.
Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. However. Certain amino acids can be made by the human body. The eight essential amino acids required by humans are: leucine. Most foods contain at least some protein. Muscle contraction. isoleucine. valine. oats. pulses. histidine is also considered to be an essential amino acid.Proteins are highly complex molecules comprised of linked amino acids. and lysine. and rice). A typical protein may contain 500 or more amino acids. hydrogen. Amino acids are simple compounds containing carbon. Different foods contain different proteins. Good sources of protein for vegetarians include nuts and seeds. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. the essential amino acids cannot be made and so they must be supplied in the diet. All enzymes are proteins and are vital for the body's metabolism. methionine. Excess protein may also be converted to fat and stored. and the transmission of nerve impulses are all dependent on proteins. They play a crucial role in virtually all biological processes in the body. There are about 20 different amino acids commonly found in plant and animal proteins. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Amino acids link together to form chains called peptides. . Proteins are essential for growth and repair. cereals (wheat. oxygen. nitrogen and occasionally sulphur. Many hormones are proteins. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. free-range eggs and some dairy products (milk. The amino acid that is in shortest supply is called the limiting amino acid. soya milk and textured soya protein such as soya mince). Proteins in skin and bone provide structural support. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. threonine. soya products (tofu. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. each with their own unique amino acid composition. phenylalanine. protein is used. immune protection. tryptophan. For children. Protein can also provide a source of energy. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. cheese and yoghurt).
This means when two different foods are combined. than protein from animal foods. grains tend to be short of lysine whilst pulses are short of methionine. For instance. it is not surprising that animal proteins. milk and cheese tend to be of a higher protein quality than plant proteins. which is regarded as the ideal. Soya is a high quality protein on its own which can be regarded as equal to meat protein. Previously. seeds. This is why plant proteins are sometimes referred to as low quality proteins. 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 . A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning.Protein quality is usually defined according to the amino acid pattern of egg protein. The limiting amino acid tends to be different in different proteins. muesli with milk (soya or cow's). and in some cases better. This does not mean that vegetarians or vegans go short on essential amino acids. Many plant proteins are low in one of the essential amino acids. pulses. and rice with peas or beans are all common examples of protein complementing. the amino acids in one protein can compensate for the one lacking in the other. such as a grain with a pulse. Vegetarians and vegans eating a well-balanced diet based on grains. Combining plant proteins. This is known as protein complementing. Beans on toast. As such. cheese or peanut butter sandwich. such as meat. However. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. leads to a high quality protein which is just as good. it has been thought that protein complementing needed to occur within a single meal.
Vitamin B12 is necessary for the synthesis of red blood cells. can also occur. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Symptoms include excessive tiredness. This is especially important in tissues where cells are dividing rapidly. It contains cobalt. If B12 deficiency occurs. they are typically lower in total intake of protein than non-vegetarian diets. This results in anemia.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. and algae such as spirulina have all been suggested as containing significant B12. DNA production is disrupted and abnormal cells called megaloblasts occur. . Fermented soya products. It is exclusively synthesized by bacteria and is found primarily in meat. and so is also known as cobalamin. Deficiency can cause anemia. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Vitamin B12 neuropathy. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. eggs and dairy products. seaweeds. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. However. 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. There has been considerable research into proposed plant sources of vitamin B12. particularly the bone marrow tissues responsible for red blood cell formation. B12 is necessary for the rapid synthesis of DNA during cell division. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. While vegetarian diets usually meet or exceed protein requirements. Many vegan foods are supplemented with B12. and growth and development in children. the maintenance of the nervous system.
People on diets low in B12. In comparison. it is thought that this is due to the presence of compounds structurally similar to B12. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Vitamin B12 is excreted in the bile and is effectively reabsorbed. Total body store is 2-5mg in adults. However. have both appeared to contain significant amounts of B12 after analysis. including tempeh. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. sore tongue and menstrual disorders. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Other symptoms can include a smooth. dairy products and eggs. Anemia may also be due to folic acid deficiency. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. listlessness. However. These cannot be utilized to satisfy dietary needs. an algae available as a dietary supplement in tablet form. Vitamin B12 can be stored in small amounts by the body. When deficiency occurs. a seaweed. Assay methods used to detect B12 are unable to differentiate between B12 . and poor resistance to infection. seaweeds and algae have all been proposed as possible sources of B12. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. shoyu and tamari. including vegans and some vegetarians. Fermented soya products. analysis of fermented soya products. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. B12 is also important in maintaining the nervous system. may be obtaining more B12 from re-absorption than from dietary sources. known as B12 analogues. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. This is known as enterohepatic circulation. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. miso.breathlessness. The only reliable unfortified sources of vitamin B12 are meat. Around 80% of this is stored in the liver. found no significant B12. and nori. There has been considerable research into possible plant food sources of B12. folic acid also being necessary for DNA synthesis. Spirulina. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. pallor. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. known as intrinsic factor.
veggie burger mixes. B12 not being absorbed through the colon lining. B12 has very low toxicity and high intakes are not thought to be dangerous. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Pregnant women are not thought to require any extra B12. However. vegetable and sunflower margarines. particularly in areas where hygiene standards may be low. Lactating women need extra B12 to ensure an adequate supply in breast milk. These include yeast extracts. A range of B12 fortified foods are available. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease.2 µg. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Human feces can contain significant B12. Zinc is vital for the healthy working of many of the body's . 1/2 pint of milk (full fat or semi skimmed) contains 1. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. It helps with the healing of wounds and is a vital component of many enzyme reactions. A boiled egg contains 0. and breakfast cereals. the bacteria produce B12 too far down the intestine for absorption to occur.and its analogues. Boiling milk can also destroy much of the B12. A slice of vegetarian cheddar cheese (40g) contains 0. Vecon vegetable stock. Bacteria present in the large intestine are able to synthesize B12.7 µg. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12.5 µg. though little is known about this. textured vegetable protein. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. soya milks. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Fermentation in the manufacture of yoghurt destroys much of the B12 present. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. as the B12 analogues can compete with B12 and inhibit metabolism. In the past.
It is always better to seek the advice of an expert before dosing yourself with supplements. particularly in association with protein foods. As a component of many enzymes.systems. seeds and wholegrain cereals. Particularly high concentrations are in the prostate gland and semen. Good sources for vegetarians include dairy products. Dietary fiber and phytic acid. anorexia nervosa. fatigue. diarrhea. and in liver function. . Our body contains about 2-3g of zinc. The more sexually active a man the more zinc he will require. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Zinc has a range of functions. Only 20% of the zinc present in the diet is actually absorbed by the body. in the metabolism of the ovaries and testes. 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. found in bran. lipids and energy. in insulin activity. pulses and nuts. 30% in bone and about 5% in our skin. yeast. and decreased growth rate and mental development in infants. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. 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. a poor immune response and skin problems. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. 60% is found in muscle. The first signs of zinc deficiency are impairment of taste. Zinc is found in all parts of our body. prostate problems. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. nuts. Other symptoms of zinc deficiency can include hair loss. wholegrain cereals. It is thought that zinc supplementation can help skin conditions such as acne and eczema. beans and lentils. carbohydrates. zinc is involved in the metabolism of proteins. There are no specific storage sites known for zinc and so a regular supply in the diet is required. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. inhibit zinc absorption. alcoholics and those suffering from trauma or post-surgery. delayed wound healing. The recommended amounts of zinc for adult men are 1/3 higher than those for women.
Too much zinc will interfere with the metabolism of other minerals in the body. A vegetarian diet makes you a healthier person. vomiting and fever. but it is thought that demands are met by increased absorption from the gut. such as Iran and other Middle East countries. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Breast feeding mothers need extra zinc in their diet. 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. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. skin. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Various chemicals added to many processed foods can also reduce zinc absorption e. Zinc is lost via the feces. 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. EDTA.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Baking can destroy over half the phytic acid in whole meal bread. Pregnant women do need extra zinc. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. but getting started with this new lifestyle takes not only dedication. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. phosphates.g. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. A deficiency of zinc in the diet means zinc absorption is improved. sweat. semen and also menstruation. particularly iron and copper. urine. but also some common sense. hair. You will have a larger chance of not succeeding if you do it this way initially. . High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption.
but investing in a cook book is a great way to start. but always be a learner when it comes to your body and what you put into it. we'll give you some great veggie recipes. remember to let them know in advance that you are vegetarian. tofu. to avoid any embarrassment when friends are cooking for you. Don't go it alone. Educate yourself by reading labels or making all your food yourself. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. cous cous and all sorts of vegetables. We've given you most of what you need to know in the above chapters. Try something new. then two or three days and eventually every day. . Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. And. then fish. 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. Be prepared to take a little teasing or snide remarks. this can be difficult. Vegetarians are sometimes the brunt of jokes and prejudices .Some people start out by eliminating red meat first. pulses. there are literally hundreds of vegetarian cookbooks around. Be careful about hidden non-veggie ingredients in foods. You'll have to change your habits.usually from people who know very little about their own health and dietary needs. A little later in this book. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Whether you need simple step by step instructions or gourmet dishes to impress your friends. then poultry. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Don't be put off by a bit of teasing or ill-informed scare stories. Learn as much as you can about nutrition and what your body needs to thrive and prosper. Others eat vegetarian food one day a week. including meat alternatives like mince and sausages made from soya or Quorn(tm). As you get more confident about vegetarian food. The important thing is to work out what will suit you and stick with it. If you've grown up eating meat. 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. but you can learn to stay healthy by understanding what it is your body needs.
but you don't need to buy everything! In fact. 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. flour. free-range eggs. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. 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. many meat-flavored varieties are actually vegetarian) Yeast extract (e.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Most people keep a few stock items in their kitchen cupboard or freezer.bread. vegetable oil. sunflower and many others) The list looks long.will be suitable for vegetarians . Many of the basics .g. That includes anything made with animal products or preservatives. 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. frozen chips etc . Then you'll need to stock up on vegetarian friendly foods. Donate it to a church or local food pantry. dairy products. pumpkin.
DINING OUT For many new or wannabe vegetarians. can something special be prepared. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. If you know you are going to be eating in restaurant X on Saturday. that fear keeps them from accepting dinner invitations from family and friends. If you are going to a quality restaurant or one that is locally owned. many cheeses and all sorts of ready meals. . Look at the soup bars also. many of the soups are bean based with no meat.com/theme/609/restaurants. you will get a yes. Most all of the better chain food restaurants have salad bars. Most often than not. all have something vegetarian on the menu. feeds their ego and gets you an outstanding meal. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. ask your server what is available. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. chili. Bean burgers. scrambled eggs. you can break all the rules. call ahead and ask if they offer vegetarian entrees and if not. If you find yourself in that predicament. If not. ratatouille.html> are more than happy to whip something up. Or worse. well stocked salad bars. veggie sausages. stir-fry and curries can be made with soya mince. baked beans. pizzas. pulses or just vegetables. If not. pasta sauces and soups are all suitable for vegetarians already. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. or stick with more familiar tastes if you prefer.associatedcontent. Most chefs in quality restaurants <http://www. such as spaghetti bolognaise. Many have extensive. Once you've broken out of the conventional meat-and-two-vegetable routine.Eating vegetarian is a real culinary adventure. jacket potatoes. you will almost always be able to find a vegetarian friendly meal on the menu. It shows their talent. Many of your favorite dishes.
try dal. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. Just take a moment to quiz your server about how the dishes are prepared . and samosas. you have a delightful adventure ahead of you . which are an excellent source of protein (and delicious). you can add a baked potato. or Mexican food. you were wrong. as well. and they'll make sure your meal comes the way you want it. be aware that many Indian dishes are prepared using clarified butter. At the big chain restaurants like Olive Garden or the Spaghetti Factory. If you thought you'd never dine again under the Golden Arches. rice and noodles. such as pasta fagioli. Pasta with meatless marinara sauce is a staple menu item. Many Italian soups.just ask that your meal be prepared with vegetable oil instead. spanikopita (spinach pie) and salad made with a grain called tabouli. too. Chinese restaurants are great for vegetarians. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. Depending on the chain. as it pasta primavera. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant.Italian restaurants are another great option for vegetarians. you can have gazpacho (a cold vegetable . Japanese. Tell your waiter that you don't eat meat. Order your salad with no meat and you're set to go. Indian restaurants are terrific for vegetarians. especially the ovo lactos. yogurt and fruit or a number of other meatless items off the menu. don't fret . And if the gang heads out for pizza. a traditional. If you're new to Indian cuisine. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. get their protein from rice and beans (just make sure that they use vegetable broth. delightful little pastries stuffed with meat. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. Most fast food chains now offer garden salads in a wide variety of different flavors. dolma (stuffed grape leaves). which is loaded with vegetables. called ghee . ovo lactos have lots of options. and not beef or chicken). too. If you like Mexican fare.some dishes that sound vegetarian on the menu may contain meat or eggs. spicy lentil dish. or even a cheese-less pizza topped with vegetables. The Indian diet has a rich tradition of vegetarianism. offering delicious vegetable entrees. baba ganoujh (a delicious eggplant spread). are just as tasty as the meat-loaded kind. Hit a Greek restaurant and load up on hummus. although not all cities have them.Even fast food restaurants are getting into the healthy trend. Other ethnic options are excellent choices for vegetarians. Plain cheese pizza. though.
remember that's it's just for one meal . Or you may end up in a situation where your hosts simply have no idea of what your needs are. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. dazzling your guests with such tasty choices that they'd be foolish to miss the meat.both attending them and hosting them . In those cases. Dinner parties . fundamentally. That you feel. The choices are more diverse than what you think. Even if it's disappointing. If you're the host. you need to make the best of things.chat with your tablemates. But what if you're the guest? Often. Here they are worrying about your health and you are worrying about hurting their feelings. This is one time. chiles rellenos (green peppers stuffed with cheese. you can make sure that you have a tempting variety of delicious foods. If you're not comfortable with taking a chance on the veggie burger. simply order a salad or baked potato. Offer to show them websites. but often misguided.can be problematic for people on special diets. the breaded and fried) and bean-and-cheese versions of all the usual favorites . loved one that you are indeed paying attention to your health. and you have the research to back it up. you really do have to stand firm. they may not know how to feed you. the family member or friend that just will not accept that you've gone meatless. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. If all there is on the table that you can eat is bread and salad.burritos. tostadas and tacos. smile and say that they're so delicious that you're happy to enjoy them. Etiquette is.soup).and. do so . Assure the well meaning. enchiladas. Don't be afraid to ask questions when you are dining out. if you're questioned. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. books and magazines so they can learn more. about behaving well under challenging circumstances. It's tough. even if your hosts know that you're vegetarian. enjoy the company and have a good time anyway! . that your diet is the perfect diet for you.
or if there's anything they absolutely hate. To be blunt. tell them you're vegetarian and steer the conversation to something else. by all means do that.and it'll save you the effort of serving. or peanuts. most people won't notice how much you did. do what children do . eat. stick to your choices and prepare a vegetarian dinner. and you think there might be challenges finding something to eat. If the conversation is compelling. and leave some empty space so it looks like you ate something.squish things around and mess up your plate. It's a choice only you can make! . If you accommodate their needs that same way you'd like yours accommodated in a similar situation. or dairy. or your hostess sits a plate of animal food in front of you. Part of being a terrific host is anticipating your guests' needs. You should only serve meat if you genuinely feel comfortable doing so. but you won't be suffering from hunger pangs throughout the evening. so you have more time to enjoy your guests.some are allergic to bell peppers.no one will be looking at their plate and wondering why there's still food there . or didn't. Think about how you'd like to be treated when you go to dinner at a friend's home . One sure way to make everyone happy is to serve a variety of different dishes buffet style. Chances are good that people won't even notice that they are eating dishes that don't contain meat. If someone asks. no one is really interested in what you can't eat. Whatever happens. allowing guests to fill their plates only with what they want. then eat a light meal before you leave the house. It helps them to feel comfortable if they don't want to eat something . When having people to your home for dinner. Even under the worst circumstances there will be something for you to snack on. If you're comfortable handling meat products and are doing it for the courtesy of your guests.If there's absolutely nothing on the menu that you can eat. you can make them feel extra welcome in your home. but only do so if you won't be compromising your choices. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Hide the meat under some lettuce. You'll be surprised at what people have to say . don't make an issue of your diet. If you're headed to a big social event like a wedding or a family dinner.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. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. ask them if they have special dietary needs.
Those against a veggie diet for children say that you won't be able to give your child the nutrients they need to grow up healthy. scientists believe that there are other. breast milk is the optimal food. substances in breast milk that make it superior to infant formula. your breast milk is superior to that of meat-eating mothers . In addition to the sugars and other nutrients. . This isn't necessarily true. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. as it's not designed to meet their nutritional needs. your child is still a vegan. too . and it's all we require or should eat for the first four to six months of life.soy is less likely to cause allergies than cow's-milk-based formulas. Infant formula. made just for us and full of all the nutrients we need. and when she takes a quart or more of a formula per day and still acts hungry. as yet unidentified. for most babies. But don't give regular soy milk to a baby less than a year old. Whether or not you breast feed is entirely your decision but. Should you decide not to breast feed. The good news is. (And if you're a vegan and you breast feed. what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead. At the four-to-six month mark. Also.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. The timing varies from baby to baby .breast milk is a natural food for humans while cow's milk is not). Cow's milk should never be fed to babies under one year old. if you're a vegetarian. it's time to introduce your baby to solid foods. pesticides or other contaminants that you would if you were eating meat. it's time to transition to solid foods. is made as close as possible to that of mother's milk.So you've decided to become a vegetarian. as it can cause intestinal bleeding and lead to anemia. choose a soybased formula . the alternative to breast milk. Out first food is our mothers' milk. We all start out life as lacto vegetarians.you're not passing on any of the antibiotics. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.
or any other nutritious liquid. Most babies are very fond of lentils. lettuce and other leafy green vegetables. so if your baby has sensitivity to a food you can easily identify it. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. Nut butters should not be fed until after 12 months. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. As long as it's safe for the baby to chew.once your child is old enough to transition off formula. Once your baby eats cooked cereal. Raw vegetables can be introduced then. Vegetarian and vegan children are just like any other kids . When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. As you ease into the toddler/preschooler years (ages 1 to 4). hot dogs and sandwich slices . buy ones that are free from added sugars. Start with cooked grains . bland flavor. Start with raw. regular soy milk or rice milk. you can give him water. and lightly blanched and cooled broccoli. so that their systems can get used to the change in diet. as almost every baby can digest it easily and unlikely to cause an allergic reaction. start introducing high-protein legumes to the baby's diet.rice cereal is best. you can start offering your child some vegetarian versions of classic kids' favorites.You'll want to introduce solid foods slowly. Slowly add tofu into their meals and snacks. Follow the same feeding schedules and advice that you would for any other baby. except for not feeding them meat. or round. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. sharp. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . large. Good choices are carrot sticks." take care that the foods aren't too hard. preservatives and any other additives that your baby doesn't need. as well as soy cheese and soy yogurt two servings per day. which can be cooked until fairly soft and have a pleasant. juice. At seven to ten months. regular soy milk. Adapt the guidelines in the baby books to the vegetarian diet. When giving babies "finger foods.they'll be a bit fussy sometimes. starting with veggies that are easy to chew and unlikely to present a choking hazard. It's smart to introduce new foods one at a time. about a half-ounce per serving. begin to slowly introduce other foods. If you buy prepared foods. an vegetables that adults eat are fine for a child.
as time passes. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . and weighed slightly less than children raised on an omnivorous diet.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. they sometimes don't get all the calories they require. too. 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. So be generous with the snacks featuring grains. fruits and vegetables to add lots of necessary nutrients to their diet. and since small children have equally small stomachs. 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. cookies and other baked goods Vegetarian diets feature a lot of bulky. One of you is messy. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. to sandwiches.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 partner may be a social butterfly but . Very young children also need to eat more than three meals each day. when they were actually taller than average. but the other is neat. filling plant foods.add avocado. Don't worry about a vegetarian diet affecting your child's growth . 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 . All marriages are about compromise. they caught up by age 10. which is calorie-dense and full of good fats. she adores opera. Peanut and almond butters are excellent sources of calories for kids. He loves reality television.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles.
• Don't talk endlessly about your diet. But that's unrealistic . If your partner is interested. Cook a variety of tasty. If your partner eats meat.the other's happy to stay home every night with a good book. too. There are probably far more of those than there are issues on which you don't see eye-to-eye. Try to respect their decision. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. No one likes to be told that they're "bad. Try to keep in mind that your choice to become vegetarian was a personal one. appealing meals so that your partner can see that the diet isn't boring. you may be turning them off entirely.but you can control how you behave towards them. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. when you're single and dating. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. but still disagree on how to eat. so that you can enjoy a fine meal together. ." particularly if they're simply eating the same diet as most of the other people they see every day. It's understandable. • Try to find restaurants where you can eat together. to believe that your ideal partner will share all of your values. • Never attack your spouse's point of view. You can't control what your spouse eats . • Be a positive role model. • Play an active role in shopping and preparing meals. doing laundry. and the day-to-day struggle of paying bills. the subject will come up naturally . Buy a few cookbooks and try new recipes to keep things interesting. closing the door to them making that step themselves in the future. The key to making it work is acceptance of each other's choices. • Acknowledge that your spouse's diet isn't meant to hurt you. veggie burgers and non-dairy cheese at home. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. You and your spouse may agree on a lot of things. getting to work and raising children can sometimes make even the smallest difference seem enormous. Choose venues that offer both meat dishes and vegetarian options. If you judge your spouse harshly for not joining you in your vegetarian journey. it isn't a choice designed to make your life unhappy or more complicated. and it has to be for them. whether it is based on ethical principles.but don't lecture. • Try to get your partner to compromise on certain foods. Married couples figure out how to adapt to such differences.no two individuals are exactly alike. As the popularity of vegetarianism increases. See if you can get them to eat soy hot dogs. especially in public. on convenience or on habit. so do the number of "mixed marriages" between meat-eaters and non-meat eaters.
any more than it's theirs to turn you back into a meat-eater. your parents. you may find them ridiculing your food choices or even actively trying to sabotage you. your children or roommates. this is a huge issue. you can't control what they eat. Eating together is one of the great pleasures of any relationship. Again. and dedicate a special section of the refrigerator to meat storage. Although vegetarians aren't looked down upon today as much as in the past. that's great .you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example .you 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. asking that it's wrapped in such a way that you don't have to look at it.• If you've agreed not to eat meat at home. however . so only you can figure out the answers to these questions. there will still be people who think that your new lifestyle is a weird one. DEFENDING YOUR CHOICE Being new to vegetarianism. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. . One thing is certain. it's more than likely that you're the only person in your household going meatless. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Negotiate a menu plan that's acceptable to both of you.and not turning them off by lecturing them! Only you know the dynamic in your home. Even if they're supportive of your decision. If they want to change.and if they're not supportive. You may have to ask the others in your home to cook meat outside on a grill. accept that your spouse may eat meat sometimes when they're not with you. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. Whether you live with a partner. and nagging doesn't help. If you can't stand to have meat around you at all.
The vegetarian lifestyle will be most difficult for the non-vegetarian. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Try to see the positive side of your partner's diet. you may simply want to negotiate who cooks what. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Recognize that she/he may be having a hard time defending his/her diet outside the home and that some support at home can be very helpful. Consider. while your spouse would be doing so if she/he ate meat. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. here are some helpful tips to allow you to deal with your partner's choice: 1. and when . You don't need to be an expert. 2. 4. for example. . take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Try out a few of these yummy recipes. A little compromise and understanding can go a long way. and the compromises you and your family are willing to make. even though many Israeli soldiers do not normally keep the kosher laws. Learning how to cook without meat can be a daunting task. and that you can share together. but it doesn't have to be. and prepare your own entrée on the other nights.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. If your partner has decided to go vegetarian and you don't embrace that choice. When family and friends begin to question your new meatless diet. so that nobody's beliefs will be violated.If your feelings aren't that strong. Here are some great recipes for you to try. (Vegetarian food is also available for Israeli vegetarian soldiers. Becoming a vegetarian is an exciting change in your life. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". 3. Try to find some good vegetarian recipes that you find convenient and enjoyable. It all comes down to what your needs are.) 5. that all meals served by the Israeli military are kosher. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers.
Set aside to cool. and spread remaining cheese over sauce. Bake in the preheated oven for 20 to 25 minutes. Fill tortillas with potato mixture. and roll up. Spoon tomatillo sauce over enchiladas. Bake for 20 minutes. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . and ketchup. or until hot and bubbly. divided • 2 (12 ounce) packages corn tortilla • 1 (15. toss diced potatoes together with cumin. or until tender. salt.Potato and Bean Enchiladas • 1 pound potatoes. Fry tortillas individually in a small amount of hot oil until soft. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. and 1/2 cilantro. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). puree with half of the cilantro until smooth.5 ounce) can pinto beans. Meanwhile. coarsely chopped. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Mix potatoes together with pinto beans. boil tomatillos and chopped onion in water to cover for 10 minutes. chopped • 1 bunch fresh cilantro. 1/2 cheese. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Place seam side down in an oiled 9x13 inch baking dish. chili powder. In a bowl. Once cooled. and place in an oiled baking dish. husks removed • 1 large onion. 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.
kidney beans. Stir in tomatoes. salt and pepper. about 6 minutes. and simmer for 20 minutes. Stir in green pepper. rinsed and drained • 1 cup cooked brown rice • 1 small onion. and chili powder. and basil. Serve hot. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. heat skillet over medium-high heat. stirring occasionally. lightly beaten • 6 tablespoons salsa. and reserved potato starch. peeled and coarsely shredded 1 medium onion.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Black Bean Rice Burgers • 1 (15 ounce) can black beans. press together about 2 tablespoons of the potato mixture with your hands. Potato Pancakes 4 medium baking potatoes. and cook 4 minutes. Season with cumin. place on skillet and flatten with a heat-proof spatula. Sauté onions. combine the potato mixture. red pepper. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. carrots. Cook until vegetables are tender. oregano. green onions. coarsely shredded 4 green onions. mix the potatoes and onions. Wrap the mixture in cheese cloth or paper towels. chopped 1 egg. finely chopped • 1 egg. until brown on both sides. split . and squeeze out the excess liquid into another bowl. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Stir in mushrooms. Cover. Bring to a boil. celery. Cook for about 8 minutes. and corn. In a large bowl.pour off the water and save the remaining potato starch. The starch from the potatoes will settle into the bottom of the bowl . and reduce heat to medium. For each pancake. egg. turning once. and garlic until tender.
from the heat for 4-5 minutes or until cheese is bubbly. Tomato Cheese Melt • 1 onion bagel or English muffin. Place 2 rectangles on a 9x13 inch baking sheet. mix well. Pinch together perforations to seal. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Unwind the roll dough. sprinkle half of the cheddar cheese and cayenne pepper. 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. mash beans with a fork. Bake in the preheated oven 10 to 12 minutes. Place a lettuce leaf. Sprinkle each with 1/4 teaspoon oregano. Cover each with remaining dough. thickness. egg and 2 tablespoons salsa. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Place 2 slices mozzarella on each rectangle. sour cream mixture and slice of cheese on bun. Add the rice. Press the edges firmly with a fork to seal. and separate into 4 rectangles. Broil 6 in. combine sour cream and remaining salsa. Flatten to 1/2-in. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. In a small bowl. Sprinkle half of the Parmesan cheese over each tomato. or until golden brown. 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). Moisten edges of rectangles with water. Top each with 2 teaspoons tomato paste. onion. Top with a tomato slice.In a large bowl. burger.
Place popcorn in a very large bowl. zucchini. Remove from heat and stir in soda and vanilla. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. and bay leaf. basil. melted • 1 teaspoon minced garlic • 1 teaspoon dried basil • 1 bay leaf • 1/2 cup heavy cream • 1/2 cup shredded Monterey Jack cheese • 1/2 cup grated Romano cheese Preheat oven to 400 degrees F (200 degrees C). Bring to a boil. stir. In a medium baking dish. Place in two large shallow baking dishes and bake in preheated oven.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Monterey Jack cheese. and continue baking 10 minutes. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . and saute onion until tender and lightly browned. stirring to coat. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. and continue baking 30 minutes. for 1 hour. and Romano cheese into the vegetable mixture. garbanzo beans with liquid. corn syrup and salt. and bake in the preheated oven 30 minutes. sliced • 1/4 pound zucchini. In a medium saucepan over medium heat. Pour in a thin stream over popcorn. Cover. tomatoes with liquid. butter. chopped • 1 (8 ounce) can garbanzo beans. mix onion. Stir heavy cream. until cheeses are melted and bubbly. stirring constantly. Boil without stirring 4 minutes. garlic. Remove from oven and let cool completely before breaking into pieces. melt butter. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Stir in brown sugar. stirring every 15 minutes. Uncover. Heat oil in a medium saucepan over medium heat. wine.
sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. thyme and sliced artichokes and cook for 25 minutes. softened in water • 3 pounds fresh mushrooms. cayenne. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. sliced • 3 pounds carrots. Sprinkle flour over onions and cook for 1 minute.• 3 pounds thinly sliced shallots • 3 small red onions. pepper. slice thinly and set aside. garlic and shallots in olive oil and set on low. fresh mushrooms and carrots. season with salt and serve. mashed • 3/4 cup white sugar • 1 egg. It works well when using a 3 millimeter slicing disk. Let cook for 15 minutes. nutmeg. chopped • 3 cloves garlic. Stir in vinegar and cook for approximately 3 minutes. Add dried mushrooms along with the water they soaked in. 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. lightly beaten • 1/3 cup butter. Stir in capers and parsley. vegetable base. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . Stir in water. Cook for 15 minutes. Using a extra-large stock pot sauté onions. in order for vinegar to evaporate. salt.
2 tablespoons flour and cinnamon. mix together 1 1/2 cups flour. 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. Cover and let rise until nearly . press Start. softened • • 1 (3 ounce) package cream cheese. mix together brown sugar. Sprinkle topping over muffins.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). until a toothpick inserted into center of a muffin comes out clean. Select dough cycle. cover and let rest for 10 minutes. Stir the banana mixture into the flour mixture just until moistened. Bake in preheated oven for 18 to 20 minutes. In another bowl. Roll dough into a 16x21 inch rectangle. Roll up dough and cut into 12 rolls. In a small bowl. softened • 1/4 cup butter. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. combine brown sugar and cinnamon. beat together bananas. baking soda. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. sugar. room temperature • 1/3 cup margarine. Lightly grease 10 muffin cups. or line with muffin papers. After the dough has doubled in size turn it out onto a lightly floured surface. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Spoon batter into prepared muffin cups. egg and melted butter. In a large bowl. Place rolls in a lightly greased 9x13 inch baking pan. baking powder and salt. In a small bowl. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter.
php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots .com/products/censura. While rolls are baking. Stir Fry: Sauté onion and green pepper in oil. then add your drained. You can add some turmeric for color if you like. Spread frosting on warm rolls before serving. crumbled tofu (don't use silken. Meanwhile. 1/4 cup butter. Bake rolls in preheated oven until golden brown. When it looks like you could eat it. preheat oven to 400 degrees F (200 degrees C). When they are good and soft. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. mix in the peppers and onion and keep frying. Sauté this for another couple of minutes. beat together cream cheese. use extra firm). Heat on Med until thick and bubbly. about 15 minutes. about 30 minutes. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. Add more oil to the middle of the pan. add the yeast and sauce and mix it all in to coat until that becomes golden brown too.doubled. When it starts to get golden. Set aside. confectioners' sugar. vanilla extract and salt. move them to the sides of the pan and form an empty circle in the middle for your tofu. Add water and mix thoroughly. 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. Remove from heat and add mustard and margarine.
zucchini. Thaw pie shell and take 1/2 out of the tin. 1/2 cup salsa (optional) In medium-large saucepan. mushrooms. Mix it up. tarragon. or whatever you like. just keep it till later). To make sauce. Remove from heat and add mustard and margarine. Bake at 400 for about 45 min. Roll and push to one . Add onion. Add cooked veggies and coat them w/sauce. cilantro and salsa to sauce. Cheesy Bean and Cheese Enchiladas 1/2c flour 1/2c nutritional yeast 1 teaspoon salt 1 teaspoon garlic powder 2 cup water 1 teaspoon mustard 4 tablespoon margarine 10 tortillas 2 small cans enchilada sauce 3 cans beans (white kidney. Place a tortilla in pan and cover in enchilada sauce. Set aside 1/2 cup of cheese sauce in separate container. or just about anything. Cook in microwave or oven till about 3/4 cooked. Add rest of cheese on top of that. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. till crust is brown and delicious cheese and juice oozes out. Meanwhile. olives. cook chopped veggies (NOT spinach. layer 1/2 cheese on bottom of lower crust. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. nutritional yeast. drained 2 medium onions. and lower heat. then add spinach on top. add spices. black). Add water and mix thoroughly. You can add dairy free milk and use veggie bouillon cubes. heat broth in large kettle. combine flour. Meanwhile. beans. Add slowly either cornstarch or flour till slightly thickened. salt and garlic powder. pinto. Spoon in filling. cumin. Spoon in veggies and sauce. chopped 1/4 cup chopped cilantro. and close it up as best as you can w/ the torn top shell.A variety of veggies such as green beans. chopped 1 can olives. Heat on medium heat until bubbling and thick.
Add parsley and garlic. set aside. vegan cream cheese.. Continue until all tortillas filled.. simmer uncovered for 5 min. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. Add olive oil to a large skillet. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. keep warm. Add carrots and veggie broth. Bake at 350 until brown. herbed tofu 8 oz. nutritional yeast at this step. sauté for 1 minute. Cover and bake 15 min. use your own judgment. Uncover and bake an additional 20-30 min. vegan cream cheese 2 Tbsp. just to make it a little bit more cheesy!). cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Stir in nutmeg (possibly you could add some about 1/4 C. Place 3 lasagna noodles in bottom of 11x7 baking dish.. place over medium-high heat until hot. stir well. 30-45 minutes. Add herbed tofu.end of pan.. Usually lasagna takes about 45 minutes to cook thoroughly. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. until it is thoroughly heated. and lemon juice. top with spaghetti sauce. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. sliced . lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. at 375 degrees. spread carrot mixture over top. repeat process until all noodles are used up. Remove from heat. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. place 3 noodles on top of that and spread tomato sauce and spinach on top of those.
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. be careful not to burn. wine. or until the top is golden brown and bubbly. combine the onion with the rice and all the remaining ingredients. Allow pan to cool. salt and sugar. pink. remove pan from heat. or black beans. Stir together thoroughly. 1 1/2-quart baking casserole. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. preferably organic • 1 to 2 fresh jalapeño peppers. covered. Reduce heat to low and simmer. and add tomatoes. 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. water. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Bake for 35 minutes. seeded and minced. Just as the garlic begins to turn brown. Add the onion and sauté over low heat until lightly browned. about 20 minutes. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Heat the oil in a small skillet. Cook over medium-high heat and bring to a boil. Remove from heat and stir in basil. TORTILLA CASSEROLE One 16-ounce can pinto. In a mixing bowl.• 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. Pour the mixture into a lightly oiled.
Bring water to a boil in a large pot. When the noodles are done. Pour in the sauce. spelt. overlapping one another. then remove from the heat. Let stand for a minute or two. Add the celery dice and sauté over medium heat for 3 to 4 minutes. cheddar. Repeat the layers. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. and then return them to the pot. finely diced • 2 to 3 scallions. etc. Lightly oil a wide. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. stirring constantly. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Add the noodles and cook until just tender. or until the cheese is bubbly. Add the mushrooms and continue to sauté until the mushrooms are wilted. Bake the casserole for 12 to 15 minutes. and then add the baked tofu and .2 cups frozen corn kernels. heat the margarine or oil in a medium-sized saucepan. then cut into squares to serve. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. half of the cheese. half of the bean mixture. Slowly pour into the saucepan. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. thawed 2 scallions. 2-quart casserole dish and layer as follows: 4 tortillas. In the meantime. Combine the first 7 ingredients in a mixing bowl. according to package directions. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa.) • 1 tablespoon light olive oil • 3 medium celery stalks. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. drain them. Simmer gently until the sauce has thickened. Mix thoroughly.
large shallow casserole dish. Top generously with wheat germ. Allow to cool for 5 minutes. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. burrito. black olives. 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. 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. black or green • Fresh mozzarella balls or very fresh tofu. warmed or taco shells. and then cut into squares to serve. soy yogurt. or until the top is golden brown and beginning to get crusty. TORTILLA FIESTA • Flour tortillas. diced and sprinkled with vinaigrette . Transfer the mixture to an oiled. drained • Cured olives. warm the refried beans in a saucepan with a little water to loosen. cooked with a vegetable bouillon cube. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Bake for 30 to 35 minutes.scallions and season to taste with salt and pepper. Cook some quick brown rice according to package directions. Place everything on the table.or soft taco-size.
Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. green part only. prepare a platter or two of antipasto and slice the bread. Add the remaining ingredients and stir well to combine. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. cut each in half lengthwise. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Pass around the Parmesan cheese for topping the pasta. Stuff the mixture back into the potato shells. MUSHROOM-STUFFED POTATOES. When the pasta is done. leaving a sturdy shell. Stir in the pasta sauce (and if you've used dry pasta. drain it and return it to the pot. or rice cream cheese . thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. • 4 large baking potatoes • 1/4 cup organic dairy. When cool enough to handle. Scoop out the inside of each potato half. Heat as needed in the microwave or in a preheated 400-degree oven. the diced tomatoes). thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. about 1/4 inch thick all around. While bringing a large pot of water to a boil and cooking the pasta.• 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. and serve. Warm up as needed. soy.
chopped • 8 ounces white or cremini mushrooms. about 1/4 inch thick all around. Add the mushrooms. and serve.• 1 tablespoon light olive oil • 1 large onion. soy milk. with the mashed potato in the mixing bowl. cut each in half lengthwise. cut each in half lengthwise. or rice milk • 2 cups finely chopped broccoli florets. Heat as needed in the microwave or in a preheated 400-degree oven. Stir in the cream cheese. Heat the oil in a medium skillet. cover. stirring occasionally. 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. liquid and all. When cool enough to handle. and serve. Combine the mushroom mixture. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. about 1/4 inch thick all around. Stuff the mixture back into the potato shells. Add the remaining ingredients and stir well to combine. Scoop out the inside of each potato half. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Scoop out the inside of each potato half. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Season with salt and pepper and stir well to combine. leaving a sturdy shell. Heat as needed in the microwave or in a preheated 400-degree oven. and cook until they are done to your liking. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Add the onion and sauté over medium heat until golden. Stuff the mixture back into the potato shells. When cool enough to handle. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. leaving a sturdy shell.
Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Wipe the mushrooms clean. Remove from the broiler and transfer to a serving container. Cook over medium-low heat. maple syrup. Arrange in a shallow foil-lined pan and pour any excess marinade over them. oyster. cremini. Transfer to a small saucepan and add the chocolate chips. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. baby bella. or until the top of the pudding feels fairly firm to the touch. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. or brown rice syrup • 16 ounces fresh organic mushrooms. preferably two. Stir in the maple syrup.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. then refrigerate for at least an hour. about 4 to 5 minutes. Broil until the mushrooms begin turning dark and are touched by charred spots. CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk . cover the top of the pie with thin banana slices arranged in concentric. slightly overlapping circles. until the chocolate chips have melted.• 1 tablespoon honey. Combine the mushrooms with the teriyaki mixture and stir together. Broil in the oven or a toaster oven for 4 minutes. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Allow to cool completely. or a combination) Preheat broiler (unless using a toaster oven). stirring often. and stir. Just before serving. thinly sliced Preheat the oven to 350 degrees. any variety (portabello. then cut into wedges to serve. If using shiitakes. shiitake. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Combine the first 4 ingredients in a mixing bowl and stir together. remove and discard the stems. Puree the tofu in a food processor or blender until completely smooth.
then use a whisk until the mixture is smooth. and salt in a mixing bowl and stir together. rice milk. then carefully remove with a spatula to plates to cool. Pour into a lightly oiled 9-inch round or square cake pan. and peanut butter in another bowl and whisk together until smooth. 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. and a knife inserted into the center comes out with chocolate. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Bake for 25 to 30 minutes or until golden on top. Combine the flour. or until the bottoms are just lightly browned. . but no batter. Allow to cool to room temperature or just warm. Stir in the chocolate chips and optional walnuts. then cut into squares or wedges to serve. sugar. 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. Bake for 10 to 12 minutes. Make a well in the center of the dry ingredients and add the applesauce and oil. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. optional Preheat the oven to 350 degrees. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Stir in the chocolate chips and optional peanuts. Stir together until the wet and dry ingredients are completely mixed. Combine the applesauce.• 1/2 cup natural style peanut butter. baking powder. Pour into the flour mixture and stir together until fairly well blended. preferably cane juice sweetened • 1/2 cup chopped walnuts. optional Preheat the oven to 350 degrees.
12 servings. Stir the sliced asparagus. Cut in the butter and shortening.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Pour the filling into the crust. then stir in the cheese. Mix until the dough just holds together. and let cool. or until it's set. mixing quickly and lightly with a pastry knife. combine the flour and salt. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Pat the dough into a 10 or 11-inch removable-bottom tart pan. the more water you use. and cool to lukewarm before removing the bottom. Make a well in the center of the pastry. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. egg yolk and vinegar. and add the water. oregano and thyme. Remove it from the oven. and salt and pepper into the egg mixture. into 3/4-inch pieces. mushrooms. on the diagonal. Bake the tart in a preheated 350°F oven for about 30 minutes. or to taste Crust: In a medium sized bowl. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Filling: In a medium-sized bowl. adding an additional tablespoon of water only if necessary. a mixer or your fingers until the mixture is crumbly. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Prick it all over with a fork. Slice six of the asparagus stalks. the tougher your crust will be. Bake it in a preheated 350°F oven for 10 minutes. Remove the tart from the oven. Baked Ravioli . beat together the eggs and milk. Yield 1 tart.
Place the cooked ravioli in the pan and top with the rest of the sauce. Fry each piece in oil until brown . parsley. Lower the flame and simmer for 20 minutes. In a baking pan place in some of the tomato sauce to cover the bottom. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. sugar and salt in to the saucepan with the vegetables. Cover and cook for 10 minutes. Cook the ravioli as described on the package. package of frozen ravioli • 8 oz.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. salt • 13 oz. Bring to a boil. celery carrot and onion. cheese. Chop eggplant. celery onion and carrot. until tender. Place tomatoes in a blender and puree. can Italian peeled tomatoes • 1 tsp. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. The cheese should be bubbly. sugar • 1/2 tsp. hot and golden. Slightly undercook them. eggplant. pepper and garlic together. 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. In a large saucepan over a medium heat stir place in the olive oil. whole mozzarella cheese-2 cups shredded. Serve with a crisp salad. Add the tomatoes. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely.
coarsely chopped. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. shallots and tomatoes to pan and cook until reduced to 1/2 cup. stirring often. minced • 1 Plum tomatoes. Keep going till run out. stir to combine. stir until coated with oil. until softened. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. about 8-10 min.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Add eggplant.on both sides. cubed • 2 green bell peppers. or until eggplant is tender but not too soft. and herbs. heat olive oil over medium heat. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. or 2 cans (14. Add tomatoes. Take remaining 1/4 cup cream and toss with pasta. 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. Cover and cook over low heat about 15 minutes. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. about 2 min. about 6 to 7 minutes. Drain on paper towel and then place them in a baking pan with sauce on the bottom. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Cover and cook for 10 minutes. zucchini. Add peppers. mix well. crushed and minced • 1 large onion. coarsely chopped • 4 large tomatoes. Add garlic and onions and cook. Add 3/4 cup of the cream and boil until slightly thickened. stirring occasionally to keep vegetables from sticking. quartered and thinly sliced • 1 small eggplant. .
frozen chopped spinach 1/2 lb. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. cottage cheese 4 eggs 6 tbsp. Boil pasta until al dente. butter Preheat oven to 350 degrees.) Place tomatoes on baking tray. .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. 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. crumbles 1 pt. pepper. pkg. Let it cool. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. flour 1/2 tsp salt 1/2 tsp. Season the tomatoes for taste (salt. Combine oil & lemon juice (for salad dressing. Cut each tomato in fours. Bake tomatoes for 45 minutes until wrinkled & shrunken. Mozzarella. Let it cool down. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. etc. Feta Cheese. pepper 2 tsp.
about 10-15 minutes. the pie is ready. Bake an additional 5-8 min or until cheese is melted. marjoram. If it comes out clean. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. heat oven to 400. Meanwhile. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. sprinkle evenly with cheese. Thread onto metal or soaked bamboo skewers. stick a knife or toothpick into the center of the pie. Grease a 9" square baking pan with the butter and pour the mixture into the pan. pepper. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. flour and eggs. Grill or broil until colour shows on vegetables. Let the pie cool for a few minutes. Let sit for one half hour. Bake the pie for one hour. In medium bowl combine all filling ingredients and mix well. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish.) • 2 tsp garlic. 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. Drain.In another bowl mix together salt. Pour remaining sauce over manicotti. Fill each manicotti with mixture. etc. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. rinse with cold water and let drain. To tell if it is done. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Then combine the two mixtures into one bowl and stir well. Place filled manicotti over sauce. Make sure you spread it evenly. Serve with Italian bread or garlic bread sticks . Uncover.
chopped • 8 oz. or until they begin to soften. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. red bell pepper cut in short. Pour about 1/2 cup batter on hot griddle. grated • 1/4 C onion. sliced diagonally • 2 c baby bok choy. Add soy sauce. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. bell pepper. Serve over rice.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. water chestnuts. lightly coated with non-stick cooking spray. cook onion and garlic in oil for 3 minutes. about 5 minutes. chopped • 1 red bell pepper. bok choy. and mushrooms. Continue cooking. vegetable stock. Fry 2-3 minutes on each side or until golden brown. 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. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. combine ingredients. shiitake mushroom caps thinly sliced • 1 med. stirring frequently. thin strips . mix well. water chestnuts. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. mustard. peeled & grated • 1 medium carrot. until vegetables are crisp-tender. celery.
Add broth and sugar snap peas. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Mix to blend well and set aside. and vinegar. Add tamari or soy sauce. red pepper. 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. lightly beaten 1 carrot. Drain and rinse in cold water. tossing well. Set aside. in 1/2" cubes 1 red bell pepper. Place a wok over medium-high heat. Sprinkle with peanutes or cashews. Add the carrot and boil 1 minute. celery. Drain noodles. cook 3 minutes. about 5 minutes. Bring 1 quart of water to a boil in a small saucepan. Add mushrooms. Stir-fry 1 minute. Serve hot. Place a small skillet over medium heat. . stirring frequently. Add the carrots. When it begins to smoke. 3 to 5 minutes.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. if desired. cook 30 seconds. Transfer the eggs from the skillet to a small bowl and break them into small curds. When it begins to smoke. add to skillet with vegetables. Add ginger and garlic. Stir in the rice and stir-fry 1 minute. heat oil in large deep skillet or wok over medium heat. stirring occasionally. Drain again and reserve. Add sesame oil. add the remaining 1/4 cup of peanut oil and the garlic. and peas. Meanwhile. Stir until the eggs are firm but moist. Stir briefly. stirring occasionally. bell pepper and bok choy. 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. Pour in the sauce and cook until the rice is heated through. simmer until vegetables are crisp-tender. add 2 tablespoons of peanut oil and the lightly beaten eggs. cook 1 minute.
frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . drain them and move the potatoes to a mixing bowl. Mix beans and remaining 1 cup picante sauce. 8x8x2 inches. spoon over rice mixture. and rosemary. 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. Let stand 5 minutes before serving. 1/2 cup of the picante sauce and 1/2 cup of the cheese. seeded • 1/2 c chopped green onions • 1/2 c black olives. with nonstick cooking spray. crumbled feta cheese • 1 sweet red bell pepper. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. mix the oil. After all of the ingredients have been thoroughly (yet gently!) mixed. This dish will keep well in the fridge for up to a week. Do not overcook! While the potatoes are being cooked. After the potatoes are tender. drained 1/4 tsp chili powder Heat oven to 350 degrees. let the salad stand for at least thirty minutes before serving. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. vinegar. Sprinkle with remaining 1/2 cup cheese and the chili powder. pkg. 6 servings Spinach Stuffed Tomatoes 10 oz. press in bottom of baking dish. Mix rice. Next. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. oregano. They are done when you can easily stick them with a fork. leaving the skins on. egg product. cook the potatoes in boiling water until tender.Potato Salad • 2 lbs med. Spray square baking dish.
green onion and red pepper. 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. This salad goes well with grilled meats and fish. Chop pulp finely and add to spinach. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Discard seeds. Asian pears. Let stand for 20 minutes. Add 1/2 cup mozzarella cheese. Asian Slaw • 1 head of Napa Cabbage. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Toss the cabbage mixture with the vinaigrette. Serve salad in a large bowl. Spoon evenly into tomato shells. salt & pepper to spinach mixture and blend well. Preheat oven to 350 degrees. Let stand 5 minutes. honey. sugar. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese .1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. Sprinkle with remaining mozzarella and parsley. Put in large bowl. cilantro and sesame seeds in a large bowl. soy sauce. Slice and hollow out centers of tomatoes. drain well and squeeze dry. Invert tomatoes shells on paper towels to drain. parmesan. shredded • 2 Asian pears. onion. In another large bowl mix cabbage. garnish with chopped green onion and toasted sesame seeds. carrot.
then add 1 cup of heavy cream and simmer for one minute. Rapidly add vodka. Add parmesan cheese at the end of cook time. Simmer tomatoes with the two cheeses for three minutes. Add chopped white part of green onion. Set off burner and allow cheese to melt into soup. garlic. Add red pepper flakes. salt. Cook on low heat for 30 minutes. . and pepper. Simmer for 2 minutes. Bake at 350 degrees 5060 minutes.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. 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. Prepare pasta (shell or tube pasta suggested). (The alcohol burns off but makes tomatoes "come alive". prepared according to package directions Melt butter over high heat until bubbly. heavy cream. 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. Pour into greased 9x13" pan.
Combine eggs. salt-free lemon/herb seasoning • 1/2 tsp. top with parmesan then cheddar cheeses. cream cheese • Chopped fresh chives or edible flowers for garnish. 8 oz. . vegetable broth • 2 onions. Garnish pie: make a small circle of 1/4 cup onions in center of pie. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Sprinkle with seasoned salt and garlic powder. pour carefully over cheeses. quartered and sliced • 2 cans of 15 oz. Vermont Cheddar Pie • 2-3 cups diced. press into pie plate as crust. Bake at 350 for 1 hour. Combine potatoes and 1/4 cup onions. sprinkle parsley flakes in a larger circle around the onions. sprinkle paprika in a larger circle around parsley flake circle. chopped • 1 tsp. white pepper • Dill weed to taste • 2 pkgs. 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. Zucchini Soup • 4 medium zucchini. milk. Carefully put a layer of spinach and crumbled feta cheese into the crust.Mix completely with the sauce and serve immediately.
Cook for approximately one more hour. Cook mixture until soft. chicken broth. Blend the cream cheese in blender until smooth. 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). Bring to a rolling boil. Now add chopped green onions and additional season salt if desired. add zucchini. except seasoning meat. Add season salt and continue to simmer this combined mixture for another hour. Serve hot over warm. pepper and dill weed to taste. approximately 20 to 30 minutes. chopped green onions and rice. until smooth. add remaining liquid. Garnish with chopped chives or fresh flowers. Chill over night or until very cold.In a saucepan. Add all other ingredients. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . white rice. Add to a large pot and cover beans with water until water is two inches above bean line. Then blend in zucchini mixture. or until beans are very soft and a red gravy is produced. a portion at a time. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. onions. then cover and reduce to a low heat and simmer. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. After beans have been cooking for approximately 2 hours.
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.500. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. Losing fat safely takes time and patience. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. In other words. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. This ensures an adequate consumption of necessary vitamins and minerals. it helps the body maintain its useful muscle mass.200 calories. Prepare a medium-hot skillet. one should eat less and exercise more. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. There are many. lightly oiled. it loses fat at a slower rate. it tries to conserve its fat reserves by slowing down its metabolic rate and. Athletes must consume a minimum number of calories from all the major food groups. In response. There is no quick and easy way to improve body composition. with the calories distributed over all the daily meals including snacks. Dieting alone can cause the body to believe it is being starved. many more recipes out there for vegetarians. . This can negatively affect his physical fitness. as a result. women require at least 1. and it may also help keep the body's metabolic rate high during dieting.• 2 tbsp powdered sugar Mix all ingredients together very well. Athletes should avoid diets that fail to meet these criteria. 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. A combination of exercise and diet is the best way to lose unwanted body fat. since weight lost through these practices is mostly water and lean muscle tissue. not fat. Be creative and use your imagination. This is just a start for you.
exercise to music. is the best type of activity for burning fat. In reality. most people would need to run or walk over 50 miles to burn one pound of fat. swimming. good health. swimming. cross-country skiing. especially in large amounts. Because there are 3. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. Good nutrition is not complicated for those who understand these dietary guidelines. rowing. fat. and jumping rope. running or walking one mile burns about 100 calories. Anaerobic activities. fat is seldom the only source of energy used during aerobic exercise. Aerobic exercise is best for burning fat. burn little. however. walking. bicycling. crosscountry skiing. Exercise alone is not the best way to lose body fat. and rowing. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. if any. proper nutrition plays a major role in attaining and maintaining total fitness. stair climbing. walking. This section gives basic nutritional guidance for enhancing physical performance. a mixture of both fats and carbohydrates is used. As a result. For an average-sized person. A good diet alone.selecting a variety of foods from within . Instead. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness.Fat can only be burned during exercise if oxygen is used. In addition. athletes should regularly eat a wide variety of foods fro-m the major food groups.500 calories in one pound of fat. such as sprinting or lifting heavy weights. which uses lots of oxygen. examples include jogging. Diet In addition to exercise. To be properly nourished. Aerobic exercise. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. he needs to run or walk 35 miles if pure fat were being burned. will not make up for poor health and exercise habits. and mental alertness. Aerobic exercises include jogging. bicycling.
x 0. Even snacking between meals can contribute to good nutrition if the right foods are eaten.each group.1 calories/ minute) or about 305 calories/hour. The blood cholesterol level in most Americans is too high.034 calories per pound per minute. For example.079 cal. Thus. = 5. Keeping a daily record of all foods eaten and physical activity done is also helpful. Weight is maintained as long as the body is in energy balance. a person running at 6 miles per hour (MPH) will burn 0./min. especially saturated fats and cholesterol. and a typical.079 cal. as shown in Figure 6-3. a 150-pound person would burn 5. To estimate the number of calories you use in normal daily activity. that is. 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.85 calories/minute (150 lbs. as shown in Figure 6-4. balanced. the state of energy balance (positive. The result is a rough estimate of the number of calories you need to maintain your present body weight. a slow. progressive disease. 150-pound male will burn 11./min. and 15 if moderately active.1 calories per minute (150 lbs. when the number of calories used equals the number of calories consumed. while participating in archery. = 11.85) or about 710 calories in one hour. Similarly. Good dietary habits help reduce the likelihood of developing CAD. intensities. By comparing caloric intake with caloric expenditure. CAD. 14 if somewhat active. Another dietary guideline is to consume enough calories to meet one's energy needs. has been associated with high levels of blood cholesterol. multiply your body weight by 13 if you are sedentary. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. a person will burn 0. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. or negative) can be determined./lb. results from the clogging of blood vessels in the heart./lb. Avoiding an excessive intake of fats is an important fundamental of nutrition. . Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. A high intake of fats. and durations. x 0. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet.034 calories/minute/lb. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. they should eat three meals a day.
As a result. Initially. Sweat consists primarily of water with small quantities of minerals like sodium. we should reduce our daily cholesterol intake to 300 milligrams or less. the contribution from fat gradually increases. The current national average is 38 percent. Carbohydrates are the primary fuel source for muscles during shortterm. because they can lead to low blood sugar levels during exercise. Repetitive. and training sport. in the form of glycogen (a complex sugar). high-intensity activities. Athletes . Cool.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. At least 50 percent of the calories in the diet should come from carbohydrates. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Water is an essential nutrient that is critical to optimal physical performance. and possibly injury. Finally. Individual caloric requirements vary. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). depending on body size. up to 60 minutes before exercising. plain water is the best drink to use to replace the fluid lost as sweat. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. but to no more than 10 percent of our total calories. age. sex. especially when training in the heat. whole wheat bread. In addition. The evaporation of sweat helps cool the body during exercise. Because foods eaten one to three days before an activity provide part of the fuel for that activity. water lost through sweating must be replaced or poor performance. It plays an important role in maintaining normal body temperature. the chief fuel burned is carbohydrates. 'but as the duration increases. can result. potatoes) are the best sources of energy for active athletes. Examples include weight training and the APFT sit-up and push-up events. Very intense activities use more carbohydrates. it is important to eat foods every day that are rich in complex carbohydrates. are the primary fuel source for muscles during short-term. Foods rich in complex carbohydrates (for example. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. rice. high-intensity activities. The body uses fat to help provide energy for extended activities such as a one-hour run. We should increase our intake of polyunsaturated fat. pasta. such as candy. Concerns for Optimal Physical Performance Carbohydrates. It is also important to avoid simple sugars. Athletes often fail to drink enough water.
During prolonged periods of exercise (1. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. Therefore. are helpful under certain circumstances. and after exercise to prevent dehydration and help enhance performance. Protein is believed to contribute little. during. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.5 grams per kilogram of body weight per day). these drinks should be used with caution during intense endurance training and other similar activities. Cholesterol is a fatlike waxy substance and is produced by the liver. to the total energy requirement of heavy resistance exercises. these beverages can provide a source of carbohydrate for working muscles. too much cholesterol in the body has damaging effects. Sports drinks. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. as do regular soda pops and most fruit juices. Weight lifters. 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.5+ hours) at intensities over 50 percent of heart rate reserve. This can improve endurance. The recommended dietary allowance of protein for adults is 0. . 1. one's need for protein might be somewhat higher (for example.0 to 1. nausea. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. and diarrhea.should drink water before. Many people believe that body builders need large quantities of protein to promote better muscle growth. drinks that exceed levels of 10 percent carbohydrate. can lead to abdominal cramps. it is necessary to first understand what cholesterol is. The primary functions of protein are to build and repair body tissue and to form enzymes. During intense training. if any.8 grams per kilogram of body weight. On the other hand. During periods of intense aerobic training. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. Although cholesterol has purposes and is important to overall health and body function. who have a high proportion of lean body mass.
meat and eggs your cholesterol elevates. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. there are several different body functions and several different substances that make up our understanding of "cholesterol. molecules called lipoproteins carry cholesterol to and from cells. it plays a life-giving role in many functions of the body. educate and provide healthful options. This is done simply from reducing cholesterol by 1%. In fact. The two main types of lipoproteins are: High Density Lipoproteins (HDL.Cholesterol forms every cell within the body. HDL is either reused or converts to bile acids and disposed. vegetables. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. On the other hand when you eat foods such as fruits. which is another form of fat. though. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. Instead. alternative ways to manage your cholesterol without having to rely on medications. This is known as "good" cholesterol. The purpose of this ebook is to inform. High cholesterol can be avoided! With a nutritious diet. When cholesterol is at a good level it works to build and repair cells. When you eat saturated foods such as dairy. cholesterol cannot be dissolved in the blood. Lipoproteins equip the cholesterol to move around the body. You want to ensure that your levels of this cholesterol remain . the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. When the cholesterol level is appropriate. As we progress with "30 days to lower cholesterol" you will learn healthy. and grains you can maintain optimal health as they do not contain cholesterol. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. and produces bile acids which are proven to aid in the digestion of fat. This puts you at serious risk for disease such as heart and stroke. With too much cholesterol in the body. the levels build up and cause damage by clogging your arteries. In fact." As with some fats.) HDL transports cholesterol from cells back to the liver. produces hormones such as estrogen and testosterone.
consider renting the documentary movie "Supersize Me. we are setting ourselves up for problems." This documentary details the attempts of one man to live on fast foods and little exercise alone. some people require a very aggressive approach which includes cholesterol lowing medication. gender. For some.even when other cholesterol levels are normal . We will address this issue as we progress in "30 days to lowering cholesterol. which can raise our bad cholesterol levels. Due to heart risk factors besides diet. In addition. The results on his cholesterol and body health in just 30 days are truly frightening. HDL consists of more protein than triglycerides or cholesterol. HDL aids to ensure protection from the risk of heart attack and/or stroke.may lead to heart problems. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. family history of heart disease. Low Density Lipoproteins (LDL. . To maintain optimum health. and diabetes mellitus. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. If you want to see a graphic representation of this.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. 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.high for optimum heart health. when we speak of having "cholesterol levels" we mean more than one number. Other factors involved in this risk are age. and aids to remove LDL from your artery walls. gender and the heritage of the individual. 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. since having too low levels of HDL . smoking. Understanding the Causes of High Cholesterol Besides diet. Obviously. other causes of high cholesterol are lifestyle.
A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health.prevents arteries from working their best. Your Arteries and Cholesterol The job of your arteries is to pump blood. Just 20 minutes of aerobic exercise. the cholesterol level starts to increase. Women generally have a lower level than men from age 50 to 55. While there is not much that you can do about your age. High levels of bad cholesterol may even prevent arteries . work harder and start earlier in adopting a healthy lifestyle and eating plan. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Use low fat cooking sprays to replace heavy oils whenever possible. each day will lower cholesterol. 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. Once a woman starts menopause. The Dorsal Aorta or the main artery branches out into many smaller arteries. If you have a family history of heart disease and high cholesterol levels. including walking. It is never too late to start on this path. Diet: An important consideration in eating is choosing lower fat. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.especially bad cholesterol . Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Exercise does not have to be a large time or money commitment. Buy cooking oils that are unsaturated. Age and Gender: Cholesterol levels increase with age. Too much cholesterol in the blood . Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away.
The heart relaxes and produces enough force to push the blood through. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. For this reason. Consider: Heart disease is one of the leading killers in North America. eating a better diet and getting exercise can help keep you healthy. you need to keep your cholesterol levels in a healthy range. If this happens often enough you can suffer a heart attack or a stroke. It helps pump the body's blood. This means that if you want to prevent heart disease. The inner layer is smooth and allows the blood to flow easily. Even having "borderline" cholesterol levels . Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. it is critical then that we keep arteries free of bad cholesterol for optimal health. High cholesterol levels fill arteries with thick substances that prevent your body from working well. the arteries expand and are filled with blood. Your heart becomes starved of required blood. 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 .from functioning at all. and strokes. Arteries are constructed of a tough exterior and a soft. The middle layer is elastic and very strong. this system works effectively and the blood can carry oxygen and other essentials throughout the body. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. smooth interior.or bad cholesterol levels that are elevated but not considered "very bad" . Each are made up of epithelial cells. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. No matter what your current health. and the main reason behind the blocking of arteries is high levels of bad cholesterol. In a healthy person. As the heart beats. heart attacks.can increase your chances of heart disease or stroke. since cholesterol can actually lead to blockages in your arteries.
Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. but reducing your intake of all salts is the better choice. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol.Eating is one of the things that can affect your cholesterol level a great deal. Sea salt is a better option. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. If you have too high cholesterol. or follow the limits for dietary cholesterol that your doctor sets for you. Being overweight can contribute to cholesterol and to heart ailments. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. if you have elevated levels of high cholesterol. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. . In fact. As an added benefit. Again. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Limit your sodium intake to 2400 milligrams a day. The effects over all will be immediate. this sort of diet will also make you feel generally healthier and more energetic as well. In fact. Consume less than 200 milligrams of dietary cholesterol each day. Following a low cholesterol and low fat diet necessitates that you must do the following: Get less than 7% of your day's total calories from saturated fat. If you need assistance seek out a nutritionist or dietician. you can take steps to regain your health by following a low cholesterol and low fat diet. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. try to lower your saturated fat intake as far as possible. Receive 25_35% or less of your day's total calories from fat. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. especially if you have very high cholesterol.
You can keep the skin on to seal in the juices so long as you remove the skin before eating. fish. including select cuts of meat. and especially processed meats such as deli meats. sausages. 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. Limit and eat only in moderation if at all: Highly processed foods. which can wreak havoc on your heart health. poultry. These foods include: Oats. salad dressing and sauces.Refuse foods made with harmful trans fats such as margarine. High cholesterol foods include: Organ meats (this includes liver. salami and fatty red meats All foods that are fried. dry beans. rye. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. • Enjoy foods high in soluble fiber. bologna. . eggs and nuts each week. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. hot dogs.
but some fruits and vegetables have been linked to lowering cholesterol in patients. you can avoid this in the future simply by eating more fresh fruits and vegetables. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. and grains are healthier . The white "marble" is fat that can increase your cholesterol. there is no such worry. not poached. To put it simply. When most of us think of "veggies" we think only of a few. you do not have to worry as much about eating too many fruits and vegetables. While you do not want to overeat. Even the leanest cuts of meat. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels .and have lower cholesterol levels as a whole. not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. choose leaner cuts. Consider all the vegetables you may not have tried yet (please note that this list is not . 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. Select fish such as cod that has less saturated fat than even chicken or other meats.When selecting meat. Increasing your intake of fresh (not canned. chicken. As an added bonus. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. white meat. fish. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.not to mention the higher rates of obesity . there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol.that North Americans face. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. In fact. those nations that eat more fruits. vegetables. If you have always felt deprived while following low-fat diets in the past. With vegetables and fruits. You can only eat small portions of animal products before you have to worry about cholesterol content. and cuts that have less white "marbleized" texture.
These may include snow peas. navy beans. green peas. chickpeas. from black beans. not just the seeds. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . mung beans. and many others) Bean sprouts Lentils Peas (again.complete .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. soy beans. broad beans. lima beans to azuki beans. green beans. many which you likely have not tried before. sugar snap peas. borlotti 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.there are too many vegetables to list here . runner 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. kidney beans. red beans.
from butternut to acorn to pumpkins and gourds. yellow and red peppers. 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. Centennial Crab. Empress. from the common to the exotic. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. 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. Jonagold. Try the following varieties: Akane. Kandil Sinap. Cortland. and others. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. There are many types of mushrooms. Empire. you will be stunned by the range of lettuces out there. Honey Crisp. Liberty. . red potatoes. Mantet. not just their size. Chieftain. orange. Fuji. Arlet. Braeburn. Gala. it is a fungus. Blushing Golden. 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.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. some quite rare. Mcintosh. Mutsu.
Apple Bananas. Monmorency cherries. bearberries. Canteloupe. cranberries. Royal Plum. Starr. Opal. Honeydew. sea grapes. Red Haven. and others) Clementines Dates Figs Grapefruits Grapes (there are many. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . currants. Yataka. lingonberries. Red bananas. huckleberries. and sweet cherries such as Black Russians. Dietz. barberries. Hedelfingers. Watermelon. many kinds. cloudberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Virginia Gold. Wilson Juicy. and others) Berries (besides the usual strawberries and raspberries. and others) Cherries (from sour cherries. nannyberries. blueberries. Yellow Transparent. and Sensation Dwarf Peach. Stanley Prune_Plum. Unize Plum. Baby Bananas. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Lapins. Starking Delicious Plum. bilberries. boysenberries. Baking Bananas. Empress Prune_Plum. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. Beirschmidt. Bartlett. elderberries. loganberries. Cassava.Northern Spy. and others) Persimmons Pineapples Plums (including Mt. gooseberries. Patricia. Red Secor. Red Astrachan. wineberries. there are dewberries. Reliance. Russet. Canary. Chinooks. among others) Pears (including Asian pears. crowberries.
In fact. Read about new varieties of fruits and vegetables and try them as well. every week. find a variety of fresh fruits and vegetables you have not tried and try them. When you have many types of healthy and delicious foods to choose from. and prepackaged meals. Print the list and circle all the fruits and vegetables you have not tried. you will want to cook your own meals more often. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. Realize that these lists of fruits and vegetables is far from complete . This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. are notorious for offering poor nutrition and plenty of fat. salt. Convenience foods. and sugar. Cooking and Cholesterol If you want to lower your cholesterol. of course. . If you want to lower your cholesterol over the next 30 days. Over the next 30 days.Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. Look back over the list of fruits and vegetables . most of us have tried only a small fraction of the fruits and vegetables that are out there. convenience. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. 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. use this list of fruits and vegetables. Make it a mission to buy some fresh fruits and vegetables you have not tried. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol.treat it like a checklist of the food adventures you could have with food. you will naturally choose foods that are good for you and for your heart. Your taste buds and your cholesterol level will thank you for it. The fact is. avoid all fast-food.it is only a way to get you started in discovering new fruits and vegetables. The secret to low-fat eating is to make eating the right foods as attractive as possible.
cucumbers. and drizzle the salad with olive oil and lemon juice. Choose fresh ingredients . even if you are lost in the kitchen. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Vegan. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Use these to add flavor to your cooking rather than relying on salt. tomatoes. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Buy some fresh herbs. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely.no matter how harried your schedule: If you are very busy and tired at the end of a long day. and Indian recipes. Don't overlook cookbooks that feature Chinese. Simply chop up some favorite salad greens (mescalin mix. Raw food. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. herbs) and garnish with a few nuts. If you must use salt. zucchini. Not only is this healthier for you. switch ingredients to healthier alternatives. There are many recipe books at your local library . Use good olive oil instead of butter.the very freshest you can. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. 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. carrots.This isn't hard to do. use only a pinch of the best sea salt you are able to buy.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Wrap some veggies in a tortilla. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Japanese. If you have recipes you cannot part with. you can easily create a salad that is enticing. Cooking to lower your cholesterol is not very hard. cut more veggies into a salad.
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. If you are craving desserts. If you do want to add meat to your salad. Shred your favorite vegetables or cut them into very small pieces.and lemon juice. Add your favorite fresh herbs (basil is a good choice) and combine. 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. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. You can make similar meals with rice or even low-fat tofu. eggs. Avoid highly processed deli and sandwich meats. opt for skinless poultry. It can also be a great quick breakfast on days when you are in a rush. Fruit Salads: Chopping up some of your favorite fruits. Sandwiches: Sandwiches are quite easy to make. This can be a very tasty combination and is still quite healthy for you. bacon bits. Instead of fats or mayonnaise on your sandwiches . Instead. berries. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. use lean and skinless chicken or other poultry. This makes an excellent and very healthy snack. and lemons can make a beautiful and attractive salad that is very low fat. 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. whole milk products such as chesses. All can be made into delicious and heart-friendly meals in minutes. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Many prepared pasta dishes use plenty of salt or cream-based sauces. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. . Avoid croutons. If you are using apples or other fruits that tend to "brown" in your salad. Experiment with different fruit combinations to find different tastes. Add the pasta and toss until the vegetables are the desired consistency. Simply cook the pasta in a pot. but some combination of this recipe can give you a tasty meal with less fat. Combine until blended. and other high-fat foods in your salads. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Pastas: There are a number of pastas available.
wafers. and cholesterol .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. At many fish shops. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. However. Jello. calories. 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. polyunsaturated. and hydrogenated fats). calories. plenty of calories and some fats. puddings made with low-fat milk that make lower-fat alternatives. fig and fruit bars. If this does not work. you can get planks of cedar that are perfect for baking or grilling fish . 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. and salt that you can. If you absolutely crave a dessert or snack. sodium. and poultry rather than red meats. low-fat yogurt. and sugars. For example. animal or graham crackers. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . so overindulging in these will certainly not allow you to keep your heart healthy. though. these products still do often contain sodium. fat. fish. you can make these foods even healthier by reducing the amount of fat you use in preparing them. occasionally eating low-fat desserts and snacks such as angel food cake.simply place the fish on the cedar. Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. Lean meat dishes: When you have chosen your lean cuts of meat. Choose only lean meats. Also. skim. Consume fat free.many are very high in sodium. fruit sherbert. take care to read the labels on these snacks and choose the brands with the least sugar. cover with lemon juice and possibly herbs and grill or bake until done. Enjoy white meats.
When you picture a hamburger. Traditionally.Choose fresh rather than processed.even when those foods are processed and contribute directly to higher cholesterol. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. simply because salads and vegetables are advertised a lot less.healthy processed foods. pickled or tinned foods. try frozen foods that have no sauces or other ingredients added. prepared. 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. most of us have been taught which foods are healthy and low in fat and which are less than good for us. It sounds crazy. we don't always do what is right. 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. there is a huge market for convenience and "junk" . However. Today. spiced. Think of the last ten food advertisements you have seen. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. When you think of a salad. Odds are. Although we may know which foods we should be turning to and which lifestyle changes we need to make. adopting a very low-fat diet and healthier lifestyle is often challenging. but you have also learned to associate certain foods with certain ideas and ideals . If you cannot find fresh produce out of season.and likely this has been the doing of advertisers. 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 . especially if we have followed less than ideal eating and life patterns for some time. You learned to like some foods as a child. you likely picture the hamburger you see in advertisements .a large. they were for less-than. juicy burger with all the toppings. 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. because they were not needed. less than healthy foods have needed advertising. Face it. you may nit get the same strong images in your head. though.
Figure out where you see advertisements for foods and then avoid those ads. much as restaurants do. though.foods. and lower your cholesterol over the next 30 days as well. If this describes you. 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. compare the amount of shelf space given to convenience foods. they are placed at eye level. . so that customers are more likely to walk away feeling happy and satisfied with their meal. 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. 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. Is it any wonder that restaurant meals . Advertisers do an incredible job at making foods attractive. Also avoid radio ads and restaurant advertisements in magazines and newspapers. After all. In too many grocery stores. 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. Advertisers are trying to make their products appealing. In fact. This is no mistake. There is no reason why your heart health should suffer because some advertiser is good at their job. they come in brightly designed packages that grab the eye. 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. Add some music or candles to your dinner. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Most people see the majority of food advertisements on television.they add ambience to make the meals more attractive and appealing.even those that are fatty and terrible for your cholesterol . this is exactly what restaurants do to advertise their food when you are actually in the restaurant . and sodas to the amount of space given to the produce section. When you visit your local grocery store. Odds are. Often. junk foods. Take a look at those high-fat and cholesterol-high foods. sugary foods. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. avoid the television for a while and watch your cravings for fatty foods decrease.
This will make bad-for-your heart foods seem far less attractive. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Try to do the same thing as advertisers .For the next 30 days. . Whenever you find yourself craving foods that are high in fat or sodium. 4) Use a little negative advertising. congealed. and other foods you are trying to avoid during the next 30 days. watch out for negative words. and disgusting. recall the times you have had terrible fast food or convenience food meals. 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. cold. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. use a little negative advertising. As soon as you are aware that you are craving the foods.without feeling cheated or deprived. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Advertisers work very hard to make sure that you remember jingles and descriptions of foods .such as "delicious" and "juicy" described about fatty foods. Ask your friends and family for their dining-out horror stories. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. you will find it much easier to stick to a low-fat diet . greasy. For example. You can use the same technique to make good-for-you low-fat foods seem appealing." This is not likely to make you crave these foods especially since you are always hearing great adjectives . Advertising works by staying with you. If you find that you crave convenience foods. try to find ways to make these foods less appealing.as mushy. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. fast foods. 3) Describe foods in a way that makes them appealing to you. imagine them in the worst possible light .when buying food that is good for you. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting.
you can easily reduce how much fats and sodium goes into each meal. give it away. Replace your foods with lowerfat or healthier alternatives. you are more likely to cook at home rather than being tempted to eat out. as you work to lower your cholesterol. 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. wok. you are more likely to turn to them when you are feeling hungry. 2) Make your kitchen a heart-healthy place.and are less likely to cheat on your new eating plan. Invest in parchment paper. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. but prevent fruit flies. 2) Give them away to a friend or food bank. If you have a deep-fryer. For the next 30 days. you are far less likely to be tempted by them. 3) Eat in. When you make your meals yourself. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. or menus from take-out places and restaurants. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. you should eat in and eat foods you have prepared yourself almost all the time. Just buying parchment paper (for lining cooking sheets) and getting rid of appliances that are only for high-fat cooking is often enough to make good low-fat cooking almost automatic. If your kitchen is an enticing place to cook. if you can. healthy foods over the next 30 days . Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. If you make healthy foods more attractive and visible. fried foods. you are more likely to reach for them when you are hungry. 4) Get lots of appealing heart-healthy foods into your kitchen. Also get rid of any fliers. That way you are far more likely to reach for low-fat.and for life! . 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. try to find ways to make cooking in your kitchen more appealing. While you are cleaning out your kitchen. Hang up some nice curtains or at least get rid of the clutter. a rice steamer. If you keep cookies.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. no-stick cooking ware. . and other temptations around. If these things are not in your home. advertisements.
Over the next 30 days. make it a habit to meet friends at places that don't have food as a major entertainment.listen to music or watch a movie on a portable DVD player as you cook. and pubs or we have movie nights that include take-out pizza. 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. 7) Get help in the kitchen. Plus. The hard part is staying motivated to keep the diet plan up for weeks. After a long day at work. fear is a great motivator. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. on hiking trails. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. child. Most of us plan our days and our finances. Find ways to get yourself motivated to eat well for life.5) Consider taking a heart-healthy cooking class. Or.we meet friends at restaurants. If you can't find someone to help you. 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. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Whether you get help from a roommate. This can make heart-healthy eating more difficult. You will learn many recipes and cooking tips for heart-healthy eating. . This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. or in your home rather than in restaurants or cafes that feature rich foods. coffee shops. cooking with someone else tends to be more fun. Many of us take in excess calories and fats when we eat out with others. then find some way to make cooking time more fun . If you have very high cholesterol. Meet friends at the gym. once you learn to cook healthy and delicious meals. 8) Socialize without food. so that there is no excuse to turn to convenience food. and have the opportunity to spend time with others who are concerned about heart health. 9) Get motivated. it can be too daunting to come up with a menu and then cook a meal from scratch. 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. but we often leave eating to chance. For many of us. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. or spouse. This is especially a problem since we so often equate social times with eating .
On a paper. sadness boredom. list the times you are more likely to want to eat. this is very simple.no larger than a pack of cards. high-sodium "fast foods. 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.10) Make heart-healthy food more convenient. Luckily. types of fat. simply make sure that most of your plate is taken up by fresh fruits and vegetables. fiber. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. sodium. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. fruits. 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. Keep low-fat yogurt and other low fat foods around for fast snacking. Most of us have specific emotions and events that may make us turn to comfort food. or meetings with your boss. Sometimes. then you may need to find a different route home. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. The portion size of grain should be smaller and the portion size of animal proteins (meats. When you prepare a meal. and other healthy meals easier." 11) Make heart-healthy food more interesting. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. If you can make low-fat alternatives easier to reach for than fast food. salads. 13) Make cholesterol-friendly eating easier. and cholesterol in each of your foods is causing you stress. vegetables. and beside each item. Sound too simple? Not at all. and other low-fat foods are among the most convenient foods out there. milk products) should be smaller still . If your walk home from work takes you past a favorite restaurant you find hard to resist. Whether it is general stress. Post your list in your planner or other visible place so that you will see it. Make sure that you eat different fruits and vegetables . list ways you can avoid the situation or at least make better choices when you are faced with it. If counting fat grams. and you will reach for these foods rather than turning to high-fat. If Tuesday work meetings leave you reaching for cookies in your office desk. 12) Figure out your eating dangers and find ways to overcome them.
SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. egg yolks. There is no one magic pill or powder that you can take that will make you stronger. Nor are supplements a substitute for regular exercise. lower your cholesterol by making sure that reaching for lowfat. but for most people interested in lowering their cholesterol. Supplements include vitamins. you must weight the purported benefits against the potential risks . This will not make your cravings for less-than-healthy meals go away. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. Use olive oil as your main source of fat and refuse other dressings or sauces . and extracts of these substances. minerals. full-fat dairy products. skinnier. If you are considering supplements. this may not be enough. this simple formula will be a snap to follow and will actually lower your cholesterol. as well as concentrates. If you are on a very strict low-cholesterol diet. botanicals. amino acids. all of which are easily accessible to athletes. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. but it will go a long way towards ensuring that you don't give into the cravings. constituents. inexpensive. herbs. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Variety is still important because bars and powders are not always low fat. Supplement product labels must include the words "dietary supplement". Eliminate foods such as organ meats. Over the next 30 days. or easily digested by all. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices.do your cooking with the olive oil. 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. Eating a variety of foods on a regular basis is the most important step toward this goal. metabolites. or give you more energy. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. There are thousands of supplements on the market. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. and convenience or restaurant meals entirely.each day so that you get a variety.
Giving your body the nutrients that it needs to make it through the day is essential to your well being. How do you know how much to take? That's a trickier question.(and cost) before deciding to use any product. problems with gaining weight or other conditions. even if you think that you can do this through the foods that you eat. Another source for information is the web. find out what type of supplements you can take for your individual needs and problems. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. It's like always giving your car premium gas and oil to do its job even better! . But. find a good quality multi vitamin and take that as directed. If a product makes claims that sound too good to be true. For example. These individuals can also help provide you with the information you need regarding improving your conditions. Don't assume that any information that you find is reliable. make sure that you have a reliable source. you can probably find a supplement or several that can address those problems for you. While a diet that's full of nutrient rich food should not be replaced. In addition to this. Quality is very important if you want to see benefits from supplementation. If you have heart problems. start by finding a health food store or a vitamin supplier. First. what do you take? First off. Again. 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. Information is key. if you have a need to lose weight. First off. But. 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. Therefore. quality is essential to success here. you are probably still missing out. it sometimes needs additional supplementation to take it to the best level it can be at. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. the claims probably are too good to be true. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. look for supplements that can offer weight loss benefits. There are two routes to take. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs.
There are several methods by which the body rebuilds ATP. Creatine is a natural constituent of meat. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. or adenosine triphosphate. I have been using multivitamin supplements and vitamin B supplements for 20 years. while the remaining 60% is stored in form of creatine phosphate (CP). The energy released by breaking this bond powers the contraction of the muscle. is the "power" that drives muscular energetics. the cell can no longer contract. . turning it back to ATP. I can gain 5 kg of muscle in just two weeks using creatine. without oxygen. and methionine. the body must use other methods to replenish ATP. This process takes place in the kidneys. Some of which perhaps are not particularly useful. Approximately 40% of the body's creatine stores are free creatine (Cr). mainly found in red meat. and replaces that amount through dietary intake and fabrication within the body. including both elite athletes and untrained individuals. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. The typical male adult processes 2 grams of creatine per day. 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. Another important supplement is whey protein. and pancreas.There are thousands of different supplements on on the market. the bonds in the ATP molecule are split. but you will be able to find a high quality supply at your local health food store or if you look on eBay. For the majority of the population. Creatine is also a very good supplement for gaining muscle mass. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. yielding ADP (adenosine-diphosphate). Creatine phosphate is "split" to yield the phosphate portion of the molecule. The fastest method. This phosphate portion bonds to the ADP. Creatine is the most popular and commonly used sports supplement available today. Once CP stores within the cell are depleted. arginine. When ATP is depleted within the cell. Creatine works by increasing the water volume within your muscle cells. Creatine is used for the resynthesis of ATP. There are many different varieties of whey protein. ATP. When a muscle is required to contract. is through CP. liver. There are several though that are very useful.
your weight is multiplied by . 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.2 kg multiplied by . Doctors are even beginning to endorse creatine which is generally unheard of with supplements. It can also delay fatigue during repeated workouts. allowing further capacity to regenerate ATP. therefore the body will quickly move to other methods of replenishing ATP.Supplementation with creatine increases Cr and CP within the muscle.7 grams in the maintenance phase. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. though. Essentially. There are two way to decide what dosage of creatine you should take. In the "loading phase" which is where you begin adding creatine to your diet.03. So if you weight 200 pounds. However. this could get confusing! Not really. it's recommended that you stick to 5 grams per day.3 = 27 grams of creatine per day After 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. Experts say in the "loading phase". After that. you should be consuming . you must use your creatine regularly instead of sporadically for it to be effective. Glutamine . Many people like to take their creatine in a shake as it most often comes in the form of powder. The periods are brief because the ability of a cell to store CP is limited. In other words. You can also calculate creatine dosage according to body weight and mass. Creatine is also thought to increase the body's aerobic abilities. the dosage is 20 grams a day for five to seven days. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. so you would require 2. Creatine is safe for most everyone to take with the exception of people with renal issues. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. Follow along closely. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. the formula would look like this: 1 lb divided by 2.
and stomach tissues. It is the single most important nutrient in a body building regimen. and speed up growth hormone production. If you want to build a ripped body. This two to three gram dosage used post workout builds protein. The typical American diet provides 3. This includes stress that the body is under during periods of exercise. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Over 60% of our amino acids come in the form of glutamine. Protein is what makes up and maintains most of the stuff in our bodies. The remainder is in the lung. during times of stress. it usually comes in powder form. prevent sore muscles. glutamine reserves are depleted and must be replenished through supplementation. You have to have a positive nitrogen balance in order to gain muscle mass. Again. Of course. Many people are choosing to supplement daily due to the long growing list of benefits. but if you really want to grow your body mass. it can result in muscle loss. . repairs and builds muscle and can induce levels of growth hormone found in the body. brain. Sixty percent of glutamine is found in the skeletal muscles. Protein has been shown to have the best effects on the body when combined with carbohydrates. so you'll want to take it with milk or in a shake. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Protein The importance of protein to a body builder is a no-brainer. Under normal conditions. liver.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Glutamine is a nonessential amino acid that is produced naturally by the body.Another popular supplement among body builders is glutamine. our body can produce more than enough. If you have too little glutamine in your system. Two to three grams has been found to help symptoms of queasiness. you'll need both creatine and glutamine alike. However. Research shows levels of supplementation from 2 to 40 grams daily. Much of your protein will come from your diet. increasing protein through weight gainers or protein powders is necessary. promote healing. Glutamine is also thought to prevent sickness.
The release of nitric oxide creates surges of blood flow. sparing hard-earned muscle protein and glutamine stores within the body. and should be taken in the manufacturer's recommended dosage. It also supplies the most amino acids that bodybuilders use. so you can take it in a shake just like with other powdered supplements. Nitric oxide promotes extended ability to life weights. and increases strength along with stamina. and olive oil. Its unfortunate high cost however makes me advise you to use it sparingly. Combine the powder with some eggs. As with creatine. You can also add in some fruit for flavor. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. causes vasodilation (an expansion of the internal diameter of blood vessels).The best type of protein supplement on the market is whey protein because it is the highest yield. If not. Nitric oxide also comes in powder form as well. oxygen transport. Many body builders take nitric oxide for a variety of reasons. It often comes in pill form. Unfortunately this pump is only temporary. and will dissipate shortly after you complete your workout. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. delivery of nutrients to skeletal muscle and a reduction in blood pressure. which is the muscle pump we are familiar with. It also signals muscle growth. the best time to take your protein supplement is post-workout. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. speeds recovery. Nitric Oxide is present for a brief moment. Whey is the best investment because of its capacity as a postworkout recovery supplement. Nitric Oxide. which in turn leads to increased blood flow. As we said before. it's good to combine your protein with some form of carbohydrate for maximum results. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. low-fat milk. . especially on a diet. When on low-carb diets whey can function as an alternate source of energy. Whey protein is the only choice when on a diet however. ice cream. a key molecule manufactured by the body. when a muscle contracts and blood vessels dilate. So whey is the best protein. 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.
All steroids eventually change to estrogen which causes feminization in men. complexion. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. They can cause serious liver damage and even lead to liver failure. But those are the only ones I prefer to take apart from ginko biloba. general energy and well-being. . Steroids do have some advantages. That causes an enlargement of the breasts along with an increase in fatty deposits. Both of these substances are highly controversial. Ginko is great for circulation. they are illegal. cancer. a decrease in libido. They are used in treating a variety of health problems including AIDS. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. 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. Using the supplements mentioned you'll see some results quickly. However. Steroids increase testosterone production which can lead to overly aggressive behavior. steroids have some serious health implications when taken for reasons other than therapeutic. especially if you use them together synergistically. but they are used by body builders all over the world.There are many other supplements. which is known as stacking . Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. Another important thing to be aware of is your blood sugar level and you can take glucose following your workouts along with your creatine powder. They help the body fight the ill effects of these diseases and promote healing. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. They also enhance performance making a person stronger and extending their stamina. and in many places. However. and other serious diseases. you can take. so it's good for your brain. and low sperm count.
Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. You will still need to take time to rest though. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. A Healthy Emotional Life As you can assume. They can make you bigger quicker.Growth hormones stimulate the elements in the body that make muscles grow. Even using various methods to help your body recover. You can get huge. It controls the way that you perform each action. 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. They can be dangerous. a massage or soak in a hot pool will reduce the feelings of fatigue. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. though. Body building has long been thought of as a man's sport. as well. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. but many body builders take them to basically tell their muscles to get bigger. They are naturally produced by the body. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. . it still takes time. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. but more and more women are getting interested in it as well. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. perhaps it's better to cut down on the workouts and allow for your body to recuperate. MENTAL TRAINING Mind Fitness. At these times a good sauna.
you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. First. 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. Although you may be wondering just how you can control your minds fitness. performing mental tasks and you need to be able to conquer problems effectively. When you are emotionally or mentally unfit. you need to exercise your mind. there is evidence that says that you can actually push off the onset by some time if you do the right things. there are many ways that your mind's fitness may not be the right level that it should be. For this particular battle. There are many different ways that this can happen. For example. Keeping your mind active. While life affects each one of us. There are many various ways that you can improve your emotional state by learning how . your body's health is directly related. such as a death or deception. Emotional health is an important battle that everyone must strive to improve. several key things must play a role. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. the importance of having a healthy brain is very evident. for many people living in today's hectic lifestyle. believe it or not. 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. 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. it's anything but easy to make it through the day without dealing with some type of stress or pressure.Yet. including the simple fact that you may have to battle illnesses more often and with greater intensity. In addition. should something emotionally troubling happen to you. The mind's health is quite an important aspect and. challenged and attentive is essential to your well being and this fight. plays a significant role in the quality of life and the longevity that you have in your life. In fact. you need to be able to effectively deal with it and then to move on. What's Healthy? For your mind to be in a healthy state. you need to be fully capable of thinking clearly.
During these times. you do all that you need to do and there's nothing limiting you. Sometimes it may be important to remove the stressors from your life. and you. Believe it or not. For those that do believe in a Higher Power. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Indeed. Those that are spiritually fit. Where Are You Now? When it comes to determining how mentally fit you are. . too. 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. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. It can help you to tackle even challenging tasks with more ease and with success. too. of course. It can lead to various health issues physically. but it also causes all types of physical problems for those struggling with it. Spiritual well being is a critical factor in maintaining your health. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. Not only does it pull you down through causing large amounts of emotional trauma. the right social activity is one way to improve your emotional health. After all. mental turmoil and even times when they are so stressed that they can not function properly. you may think that you have nothing to worry about. you can consider them. 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. most people go through stages of depression. but that's not a common occurrence. While you can't take away everything in your life that causes stress. But.to react to critical situations. learning to effectively manage stress is important. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. it can often play a role in the way that you see your life as well as in your emotional state of mind. While there isn't always a need to be religious or spiritual. mentally unstable and unfit. This is a personal decision.
Do you hate the life that you are leading. Improving the fitness of your mind not only improves your daily life but increases your longevity. consider this scenario that happens over the span of time. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Be honest. It's easy to go to the food to get the satisfaction that you need. For the most part. While you may not want to do this. stress and angry often? What does it feel like and how intense does it get? 5. For many millions of people. 1. it hurts to hear but just like your body goes through illness. Yet this is a dangerous situation. 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. Emotional eating is eating when things go bad. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. For example. now. Do you feel anxiety. 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. 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. If you have trouble sleep. Do you have physical pain that is not the result of an injury? This could be stress related! 2. or are eating whenever you feel like it. To determine where you stand in mind fitness. although you may not realize it. too. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Do you struggle to make the goals that you set for yourself? 4. this is one of the prime reasons that they are overweight or unhealthy in their diets. While food never used to be so readily available. then you should be considering the vast number of mind fitness needs you may have.Yes. . ask yourself these questions. your mind can be struggling at the same time. 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.
As your self esteem drops. You decide you need a big.. Incorporate as many of these things into your life as you can. you almost purposely make the situation worse by eating bad. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. Soon. Now. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Soon. which includes emotional eating. In just a bit we'll talk about some of the ways that you can have good mind fitness. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. and you'll see differences in the way that you feel and the way that you see the world. yet if left intact. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. you find yourself in even more problems.. Emotional eating is one of the hardest cycles to break. You are a failure. You aren't any good. fatty lunch. In fact. you didn't do the job right. it's also one of the worst things you can do for both your physical and your mental health state. The first step in fighting the way that food makes you feel. you hate your job so much that the only thing that makes it feel better is eating something bad for you. ..You begin by getting stressed at work. Just look at you. you are not fitting well into your clothing. You become upset at yourself. your self esteem drops. the pounds are creeping onto your hips. You then find yourself dealing with pressure from the boss. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. though. You can't make the right decisions. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life.these are all things that people end up saying to themselves when they are emotionally depleted. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. is to recognize that there is a connection between the way that you feel and the way that you eat. A health self esteem is one that's confident but not overly macho.
work on improving them if you can and then do the best job that you can overall. Getting down on yourself because someone doesn't like the job you did isn't okay. learn how to accept compliments and to take criticism. at least one time per week. Relationships take time and work. take care of the way that they look and those that do things for themselves are the most confident people out there. Those that dress well. That means taking on the challenges that come up between people. Commit to going out and having fun. Let's face. If your boss says that the job wasn't good enough. ask what you could have improved on for next time. This allows your mind to repair damage and it allows you to improve your network of friends. Learn to take criticism positively. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. In part of that comes the fact that if you want to have family and friends you . both physically and mentally. Don't take friends for granted because they won't be there when you need them the most. Getting away or even just finding time to play a board game is essential. Just putting on a beautiful outfit can make you feel good about yourself. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. Although challenging. even when you don't pay attention to them otherwise. 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. Build A Social Network A social network is a very important to your well being. its fun to have people around too! But.Accept those. how can you build a social network of people that you can rely on? Make time for those that you already have. Those that have people around them to support them do well in many more aspects of their lives. Then. "Hey. that relationship alone will be one that you have to work on. whatever way is fun to you. you need to be able to say. working through them and then letting them go. If you are married. Don't assume that they will always be there when you need them. In addition. You should always strive for a lifestyle that's positive with those in your family and your friends.
By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. . A hobby. or some other thing that really brings you happiness is necessary to have. but you have to do it! Stress is one of the largest problems in health today. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. there are many things that you can do. Your Overall Mental Fitness Plan So. Asking questions. a physical activity. by relieving stress. To help remedy stress.need to be a friend. always keep yourself learning. For starters. If the situations that you are in provide you with high levels of stress. Stress affects your ability to function properly. it is important for you to find solutions to those problems. find an outlet. You'll feel good about life and your social network. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. allowing you to fend off Alzheimer's and other conditions like it. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. but mentally you do! For starters. use your brain power! You don't have to do any type of exercise with your brain physically of course. Here's a quick look at the changes that you can make today that will increase your mind's power later and throughout your life. too. getting the answers and working at it helps to improve the brain's function. You need to find something that you love to do. physical risks and puts your entire well being at risk for emotional breakdown. Learning new things keeps the mind active and that means health. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Managing Stress Its not easy job. It hinders you throughout your life by causing unhealthy living situations. You should also use challenges to help power you through your day and your life. now you have it! You know what to do to make your lifestyle improved through these changes. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated.
4. drinking and drugs. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Keep your self esteem positive. 2. Unlike the other chapters. 5. smoking. but you may not realize the extent at which it takes to improve them. they are not everything. Improve your social network to reduce stress and to improve your quality of life. learn something new. continuous learning and through challenges of all types. Each decision you make throughout the course of the day plays a role in your fitness. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. It will cause cancer eventually in your lungs. Improve them. It also helps to make it through difficult times when you have someone by your side. If you can't think of anything. smoking will eat away at your lungs and will cause cancer. Drinking And Drugs Each of those three things. . this one will be structured a bit different. is a problem for your health and your ability to make it through the life you have. Improve your brain's fitness by challenging it through new adventures. There are no ifs about it. but feeling good about yourself is a must for overall health. You probably already know the risks of what these things can do to your life. Working on this is hard. You Are What You Do. For example. Improve your stress levels and see physical. Too Your lifestyle is the way that you live your life. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness.1. Lifestyle Fitness. Make changes like these today and see results today. Do things that are enjoyable to you. mental and emotional benefits right away. 3. Smoking. and physical fitness increases. Although each of these other elements that we've already talked about is very important parts of your lifestyle.
refresh and give yourself the best chance at improving tomorrow.But. but the . To improve your fitness. Drinking and drugs are just as bad. your body can repair the damage that you have done to your lungs. It's the way that your mind works through problems.Rest is one of the most overlooked parts of an exercise regimen. your energy increases. Smoking and drugs are simply a no no. They aren't able to improve the level at which they can function and they make bad mistakes. Some damage can be fixed through healing over time. then you aren't getting the right amount of sleep for health. Your lifestyle fitness requires that you get quality sleep each night. others can't. physical ailments hinder you more when you don't get enough sleep. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. your stress levels DO go down and you can feel better about the life you are living. If you are facing problems with insomnia or are struggling to get to sleep. you need to remove these problems from it. Stress hurts more. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. You kill brain cells. It's a time to restart. find a method to stop smoking and do it. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. You will find that your health increases. Sleep Do you sleep ? No. though. There may be an underlying medical condition that could be causing it. talk to your doctor about it. Why is sleep so important ? There are actually several reasons. When you quit early enough. This can only happen if you stop soon enough. smoking is something that you can stop. sleep is the body's time to relax and to recoup what it's done all day. You need this time for your mind to. Those that don't get enough sleep are not capable of performing at their best physical or mental level. you destroy your body slowly and methodically. you put your life at risk and you destroy the organs in your body. To improve your lifestyle and to extend your life. even if it is one of the hardest things you will have to do. It's the time that your body heals from the exertions of the day. For one.
Not only will the caffeine keep you awake. though. especially tea or coffee. According to the Journal of Applied Sports Science. you should never work out after not sleeping the night before. If you work up a sweat before trying to sleep. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. • Keep your bedroom dark and cool. . • Establish both a regular sleep cycle as well as a pre-sleep routine. Just as you'd never head to the gym after drinking a few beers at your local tavern. Muscle adaptation and growth often occurs at night. Some people disagree with this theory. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.096. your body is doing exactly what you have been asking it to do during your workouts . • Try having a light snack before bedtime. it can distract from your ability to fall asleep. • 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.build muscle. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. For starters. your lack of muscular coordination places you at a much higher risk for injury. This will help you signal your body that it's time to think about resting. During the suspended state of animation you are in. As your body temperature lowers. you start to feel sleepy. Working out in this state has its obvious downside. You're better off waiting until the next day when your body has been given proper rest. which is above the legal driving limit in most states.reality is it is actually a quite important principle. Body temperature has a huge effect on our ability to fall asleep. but if you go to bed on an empty stomach. Lack of sleep can have an intoxicating effect on your body. Try having some white noise in the room like a fan running. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. Make sure this snack is light. • Get at least eight hours of quality sleep per night.
You worry about money and end up facing financial hardships that move into your work life. but it is something to make part of your overall guide to living a long. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. This is what makes you grow. Your body can recover and repair any damage you did during the day while you are at rest. . Just as sleep will give you more energy. If you are having problems with sleeping. Financial fitness isn't something that we'll stress for too long here. growth hormones are also released. and even your physical health. Money is one of the largest causes of stress in people every single day. your marriage. stress causes a wide range of health concerns for your body. there are many ways that you can overcome them. Just think of the role that money plays in your everyday life. healthy lifestyle. at least two hours beforehand. • Don't do stimulating things before bed such as watching television or working on a project.While your body is sleeping. your body's synthesis of protein increases. During a workout. but the majority of this happens while the body is at rest. As you know. Growth hormones are very important in increasing muscle mass. it is also vital in helping your body recover and ultimately grow like you want it to. A majority of growth hormones are also released when the body is in the sleep state. but it really can be. • Don't eat before bed. your home life. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested.
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 site is nothing less than amazing. Look around you and find what works for you. as well as pictures of people who have made amazing transformations through a body building program. You will find more information than you could have ever hoped for on this website including tips on nutrition. • www. and it will open you up to all sorts of insights into this great sport. but it's free. The Internet is another invaluable resource for body building information. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. Ask around when you are in the gym. • www. Here are a few you should really check out: • www. You will find a whole new world opening up around you! . or network with others in social settings.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.getbig. sample workout plans. These are only a few resources you can check out as you begin your body building quest. In researching this book.abcbodybuilding.Nothing can really compare to personal advice and guidance.com This is another super website where you can find tips and tricks about how to maximize your workout. this author depended on several of these websites for information.bodybuilder. You will get the most information by joining their website. where to find supplements. and ways to prepare yourself for competition. contest schedules and results.