Encyclopedia of Body Building and Fitness

By Gareth Thomas

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

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

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

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

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

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

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

For adults. but it needs to be in a certain range to be healthy.this is part of the goal setting process. Experinced athletes should also do a realistic self review . • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. The higher this number is. Its important to do this to more firmy establish and prioritise your fitness goals. You can find calculators for many of these available to you free of charge on the web. You need this number to be there. 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 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.Here are some questions for you beginners to ask to determine where you stand right now. . the more prone to health risks you are. Ask your doctor where your blood pressure is. There are several tools that you need to use to determine your health level currently. this is generally 120 to 139/80 to 89. You need to begin by understanding that change needs to happen. • 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.

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

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

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

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

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

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

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

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

Diet also has a significant influence over biochemistry. By balancing your training and recuperation you can optimize your biochemistry. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. . then there is anerobic which is great for muscle and bone growth and strength. Deeply tied in with all of this are your biocemistry and your nervous system. There is aerobic training which is best for cardio respiratory improvement and fat loss. The components of physical fitness are as follows: Cardio respiratory endurance . Your body works with a natural cyclic rythym. The nervous sytem is quite remarkable. But you can raise one leg out to the side at 90 degree's i bet (everybody can). hormones and waste products in the blood such as lactic acid. Anerobics can aid the cardio system and reduce fat. If you can do it with one. 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. Components of Fitness Physical fitness is the ability to function effectively in physical work. supplimentation and recuperation should all fit in with your optimal body routine. Your workout routines. and other activities and still have enough energy left over to handle any emergencies which may arise.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. But its a nerve reflex that prevents you. Aerobics can improve muscle function and growth. Nothing else. The nervous system prevents this from happening (thank heavens). If done in the right way the two are complimentary. The three things of most interest to us in biochemistry are nutrients. Well guess what. Especially with the training and recuperation. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments.Exercise Physiology Lets cover some basics about physical training. After a while you will develop a natural sense for this. training. By training.can you do the splits ? Probably not. diet. consider this . anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now.

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

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

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

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

a THR of 160. These arteries are located to the left and right of the Adam's apple. particularly if they cannot find more than 20 minutes for cr exercise. (See Figure 2-1A. place the tip of the third finger lightly over one of the carotid arteries in the neck. the athlete should monitor his heart rate.) During aerobic exercise. . Before anyone begins aerobic training.) Yet another way is to place the hand over the heart and count the number ofheart beats.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.second period. he must exercise harder to increase his pulse to the THR. the percentage (70 percent in this example) is converted to the decimal form (0.7 BPM is rounded off to give a THR of 161 BPM. an adequate level of fitness. To determine the RHR. 160. and immediately after exercising.7 results.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. the value is rounded off to the nearest whole number. When 91. and the heart rate will have leveled off.70) before it is multiplied by the HRR. and lungs an adequate training stimulus. he should know his THR (the heart rate at which he needs to exercise to get a training effect).70 and 131 is 91. or to see if one is within the THR during and right after exercise.83 or 27) if he is exercising at the right intensity. At this time. During the 10. (See Figure 2-lB.7. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. The result is then added to the resting heart rate (RHR) to get the THR. the product obtained by multiplying 0. This will let him determine if his training intensity is high enough to improve his cr fitness level. In summary. muscles. the athlete should get a count of 27 beats (161/6= 26. the body will usually have reached a "Steady State" after five minutes of exercise. Thus. If his pulse rate is below the THR. When the calculations produce a fraction of a heart beat. as in the example. As shown. He should count his pulse for 10 seconds. or maintain. then multiply this by six to get his heart rate for one minute. (See Figure 2-1 C. For example. Exercising at any lower percentage of HRR does not give the heart.7 is added to the RHR of 69. use the THR of 161 BPM figured above. In this case.

TYPE First we will discuss aerobic training. He should count as accurately as possible. the less intense the activity. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Walking is a great place to start. . TIME Time. If he takes only one pulse check. If not. refers to how long one exercises.If his pulse is abovethe THR. since one missed beat during the 10-second count. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. A athlete who maintains his THR throughout a 20. the longer the required duration. The more intense the activity. an athlete can easily find his own THR just by knowing his age and general fitness level. the shorter the time needed to produce or maintain a training effect. For example. the athlete must train for at least 20 to 30 minutes at his THR. In this type of training. or duration. gives an error of six BPM. a 40-year-old athlete with a low fitness level should. He should check his exercise and post exercise pulse rate at least once each workout. Another way to gauge exercise intensity is "perceived exertion. he should do it five minutes into the workout. To find out if you have any limitations. talk to your doctor.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. To improve cr fitness." This method relies on how difficult the exercise seems to be. your body will work to improve its function by improving how much work your heart can do. multiplied by six. Using this figure. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. • Start with basic aerobics and work up as your tolerance increases. Here are some tips for you to get in aerobic training. It is inversely related to intensity. then start with a basic program. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. during aerobic 70 percent HRR.

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

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

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

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

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

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

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

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

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

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

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

This is crucial to strength development. . 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. it adapts by becoming stronger. or isokinetic contractions. Similarly. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. one repetition has been completed. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. Set This is a series of repetitions done without rest.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. isotonic. When a muscle is overloaded by isometric. Muscle Failure This is the inability of a person to do another correct repetition in a set.

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

If the workload is not progressively increased to keep pace with newly won strength. it adapts by becoming stronger and/or by improving its endurance. . the greater the number of repetitions per set. However. . With continued training.) .Using any combination of the above.Increasing the resistance. An overload may be achieved by any of the following methods: . To develop muscular endurance. the greater will be the improvement in muscle endurance and the smaller the gains in strength. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. most athletes will benefit most from a resistance training program with an 8-12 RM. PROGRESSION When an overload is applied to a muscle.Increasing the number of sets. To optimize a athlete's performance.Athletes who are just beginning a resistance-training program should not start with heavy weights. This is his 12+ repetition maximum (12+ RM). the athlete must always strive to overload his muscles.Reducing the rest time between sets. For example. When a athlete can correctly do the upper limit of repetitions for . . his RM should be determined from an analysis of the critical tasks of his sport. but the gain in strength will not be as great. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. (Good form is more important than the speed of movement. gains in muscular endurance will be greater than when using a 15-RM weight. The key to overloading a muscle is to make that muscle exercise harder than it normally does.Increasing the number of repetitions per set. Whichever RM range is selected.Increasing the speed of movement in the concentric phase. there will be no further gains. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. . when an athlete trains with a 25-RM weight.

if his goal is to do three sets of eight repetitions of an exercise. the athlete must do resistance movements that are as similar as possible to those of doing the task. he ensures maximum carryover value to his chosen sports. He then should increase the weight by about 5 percent but no more than 10 percent. then increases the resistance by no more than 10 percent. he feels the muscles on each side of the joints where motion occurs. 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. if his plan is to do 12 repetitions in the bench press. For example. If the athlete's performance of a task is not adequate or if he wishes to improve. He should continue with that weight until he can do 12 repetitions correctly. at the same time.the set without reaching muscle failure. this upper limit should be 12 repetitions. the principle of regularity is violated and gains in strength are minimal. but when different muscle groups are exercised at each workout. He continues to work with that weight until he can complete all eight repetitions in each set. REGULARITY Exercise must be done regularly to produce a training effect. RECOVERY . The principle of regularity also applies to the exercises for individual muscle groups.12 RM). he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. Sporadic exercise may do more harm than good. In this way. A athlete can work out three times a week. but three workouts per week are best for optimal gains. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. in a given task. For most athletes. Exercise must be done regularly to produce a training effect. strength training for the identified muscle(s) will be beneficial. The athlete slowly does work-related movements he wants to improve and. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. To improve his muscular endurance and strength. it is usually time to increase the resistance. In a multi-set routine. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Don't cheat by leaning forward or backward. depending on what you want to work most. 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.

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

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

until your upper body is parallel to the floor. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Return slowly to the upper position. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Stiff Leg Barbell Place a barbell on your shoulders. Keep your back as straight as possible and your chin up. Bend at your waist with your legs locked. . Firmly grip the bar with your hands almost twice your shoulder width apart. You can also use a wider stance to work the inner quads even more. press the weight up back to the starting position. Once you reach the bottom position. not your neck. You can put your heels on a 1 inch block to further work the quads. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. This can also be done holding a barbell. or adapted for use without the machine. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your head up and your back completely straight.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done with your knees slightly bent. Standing Calf Raises This can be done with a specific machine found in a gym.

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

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

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

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 .Rest Day 4 . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines. • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.

and Abs Do three sets of 12-15 reps each. but if you need to start out slowly. Day 1 . . it can still be effective. Keep in mind that you won't get results as quickly with a fewer day workout.Rest If a four day workout plan is too much for you. Chest. • 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 . Here is a sample three day workout.Back.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.• 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 . consider starting out with a two or three day plan.

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

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

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

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

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

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

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

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

use only slow. This means feeding it the right regimen of movements. However. Visit your local recreational center or community center. During your favorite show. which will make the process easier and even more enjoyable. consider these easy and fun ways to get in the exercise that you need. head out for a walk with your spouse for a few minutes. cooling down. • If you can't leave the television. • Do it with a pattern. take them with you. To make it even better. ballistic (bouncy or jerky) stretching movements.. if done. use a stationary bike. This is a great way to get in some quality time away from the television. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. Your Overall Body Fitness Plan To improve the physical fitness of your body. too.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. controlled movements with little or no extra weight.A combination of spinal rotation and bending should generally be avoided. ride the bike.Stretch slowly and without pain and unnatural stress to a joint. You get the exercise you need without missing your television program and time will fly by. . Use static (slow and sustained) stretching for warming up. If you can't leave the kids. CALISTHENIC EXERCISES The following are some common calisthenic exercises. You can even start doing these things at home. . you need to give it the physical movement that it needs. . Start by working in exercise through aerobics and strength training into your day.

Swimming. but it should cause some discomfort because the muscles are being stretched beyond their normal length. disease-free joints. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. running. Because people differ somewhat anatomically. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. 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. comparing one person's flexibility with another's should not be done. tests can be used to assess flexibility in the hamstring and low-back areas. Flexibility is the range of movement of a joint or series of joints and their associated muscles. you'll probably find every excuse not to do them. Stretching should not be painful. A simple toe-touch test can be used. No one test can measure total-body flexibility. Developing and maintaining it are important parts of a fitness program. Flexibility is a component of physical fitness. . you will come to enjoy exercising. in part.• Do sports and other physical activities that you enjoy. When you begin to add these into your day. Your overall body fitness means exercise and movement. It involves the ability to move a part of the body through the full range of motion allowed by normal. and physical work with greater efficiency and less risk of injury. climbing. It will make all of the difference in how effective it is for you. to loss of flexibility. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. loading. However. Yet. Good flexibility can help an athlete accomplish such physical tasks as lifting. These areas are commonly susceptible to injury due. Make it your goal to actually put together a workout that you enjoy. martial arts. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. People with poor flexibility who try to stretch as far as others may injure themselves. For many it's a great stress relief and it can be a lot of fun.

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

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

assumed slowly and gradually.• Don't hold your breath.Slow joggin-in-place or walking for one to two minutes. If you do. circulation. Stop if you feel any pain. then stretch further and hold that new position for 20-30 seconds. breathe normally and deeply with a feeling of relaxing the body. Frequency: Do flexibility exercises daily. • You should never feel pain in your joints during stretching exercises. The following FITT factors apply when developing a flexibility program. not pain. A mild sensation of pulling should be felt in the target area. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. . and increases the temperature of the active muscles. Be patient. allow some time to see results. it took years to get tight. . Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . start slow & don't over do it. Athletes should do these for five to seven minutes before vigorous exercise . Remember. stop immediately and consult your health care provider. A recommended sequence of warmup activities follows. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. FITT Factors You should include stretching exercises in all of your workouts. Type: Use static stretches. blood pressure. • If you're a beginner. as well as passive stretching and/or PNF stretching. This causes a gradual increase in the heart rate. • Hold the furthest point of any stretch for a few seconds. Do them during the cooldown to help maintain flexibility. • Don't overstretch. • Hold each stretch with a feeling of lengthening the targeted muscles.

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

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

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

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

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

will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . you need to address this emotional problem. you may have an emotional attachment to the foods. 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. If you need apple pie to feel safe. Look at your list of foods and see how many of them are high in transaturated fats. find out why it is that you can't give them up. How often did you eat without actually being hungry but being instead bored. sour cream and butter just because you love the taste. For example. anxious. For most people this is as simple as tracking what they eat over the period of a few days to a week. 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 love your mashed potatoes loaded with gravy. are you connected with that big slice of apple pie because it was your favorite growing up. 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. they aren't all bad! First. that's a different story. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. 4. Being honest with yourself is important. though. 3.2. sugars and calories in general. there are several key things for you to address. For example. you can find ways to get much of the same taste without a lot of the calories. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. If you just love the taste. Next. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. Don't worry.

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

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

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

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

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

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

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

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

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

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

• 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

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

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

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

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

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

headaches. (2) Get motivated. exercise routine. Enjoy the payoffs:. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. 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. 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 . (2) An improved self-image. (1) A healthy appearance. Sound Nutrition: Provides all required nutrients Crash Diets: Most often lack some nutrients Sound Nutrition: Gradual loss of body fat (1 to 2 pounds per week) Crash Diets: Rapid loss of body water and muscle mass not body fat Sound Nutrition: Reinforces a good mental outlook Crash Diets: Symptoms of grumpiness. (3) A sense of accomplishment. unhealthy. You can even lose weight while improving performance. Compare the benefits of a sound nutrition with the consequences of crash diets. (3) Develop a strategy (diet. b.. dehydration. lifestyle changes. (4) Carry out the strategy. (1) Make a decision to lose weight and shape up. Stay away from food fads they are usually boring. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Invest in yourself. (4) A feeling of pride.a..

Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration

Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.

c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?

Food group day ?

Recommended servings

Your diet per

Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?

b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.

(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.

(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.

Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram

1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0

Nutrient: Water (necessary for life) Calories: 0

Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories

1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50

Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)

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

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

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

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

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

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

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

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

a sandwich may provide bread from the grains group. and they help absorb the fat-soluble vitamins A. Some kinds of fat. molasses. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. which is a better choice than apple juice. whole milk. If you choose fish. especially saturated fats. For example. poultry. which is a better choice than potato chips. which is measured in calories. for example. and they may be just as high in calories. or lean meat. fiber. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. turkey from the meat and beans group. or a cup of low-fat milk or yogurt for a snack. walnuts. When eating out. increase the risk for coronary heart disease by raising the blood cholesterol. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. but most people still eat too much saturated fat. CHOOSE SENSIBLY The carbohydrates. and K. ask that it be grilled rather than fried. or a favorite dessert. and fiber and add undesirable or questionable additives. D. Food processing tends to remove vitamins. whole grain foods. Eating lots of fat of any type can provide excess calories. berry jams. Your pattern of eating is also important. and cheese from the milk group. and . There are no suggested servings for the top of the pyramid because you always have plenty of opportunity to add these to their diet without even trying. which is a better choice than apple pie. and proteins in food supply energy. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. choose small portions of foods. A baked potato is a better choice than mashed potatoes. Also. Try fruits. Sometimes extra sugars are added to low-fat muffins or desserts. Snacks and meals eaten away from home provide a large part of daily calories for many people. However. High-fat foods contain more calories than the same amount of other foods. Fats supply energy and essential fatty acids. These foods include high-fat dairy products (like cheese. You need some fat in the food you eat. Choose natural or less processed foods whenever possible. E. and sodium. vegetables. minerals. In contrast. butter. cream. and carotenoids. so they can make it difficult for you to avoid excess calories.Top choices from this group include olive oil. notice that many of the meals and snacks you eat contain items from several food groups. fats. but choose sensibly. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. low fat doesn't always mean low calorie. An apple is a better choice than applesauce. Choose them wisely.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. 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%. which acts as an oxygen store in muscle tissue. Vegetarian diets tend to be lower in fat than omnivore diets. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Special emphasis is placed on reducing the amount of saturated fat in the diet. headaches. 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. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. spleen and bone-marrow. and to use olive oil for cooking purposes. Iron deficiency is the most prevalent nutritional problem worldwide. loss of appetite and pallor. However. insomnia. transporting oxygen in the blood to all parts of the body. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Iron is essential for the formation of hemoglobin. The body contains between 3. breathlessness.5g of iron. Symptoms of anemia include tiredness. All these symptoms are associated with decreased oxygen supply to tissues and organs. the red pigment in blood. lack of stamina. 1/3 suffering from severe deficiency and anemia. In developed countries. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Advice to vegetarians is to keep fat intake to a minimum. people with low iron levels having lowered resistance to infection.Currently it is believed that around 42% of energy in the typical diet is from fat.5 and 4. Iron also plays an important role in the immune system. Iron deficiency can lead to anemia. It also plays a vital role in many metabolic reactions. Dietary advice is to reduce this. A small amount is present as myoglobin. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. IRON Iron is an essential component of hemoglobin. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. 2/3 of which is present in hemoglobin. The remainder is stored in the liver.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . egg and 2 tablespoons salsa. burger. Broil 6 in. sour cream mixture and slice of cheese on bun. Bake in the preheated oven 10 to 12 minutes. Top each with 2 teaspoons tomato paste. or until golden brown. Tomato Cheese Melt • 1 onion bagel or English muffin. mash beans with a fork. Unwind the roll dough. from the heat for 4-5 minutes or until cheese is bubbly. Place 2 rectangles on a 9x13 inch baking sheet. Top with a tomato slice. Sprinkle half of the Parmesan cheese over each tomato. Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). Place a lettuce leaf. combine sour cream and remaining salsa. Moisten edges of rectangles with water. Press the edges firmly with a fork to seal. sprinkle half of the cheddar cheese and cayenne pepper. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Sprinkle each with 1/4 teaspoon oregano. mix well. Place 2 slices mozzarella on each rectangle. In a small bowl. thickness. onion. 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. and separate into 4 rectangles. Flatten to 1/2-in.In a large bowl. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Pinch together perforations to seal. Cover each with remaining dough. Add the rice.

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

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

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

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

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

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

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. 1 1/2-quart baking casserole. wine. about 20 minutes. Heat the oil in a small skillet. Reduce heat to low and simmer. Allow pan to cool. Stir together thoroughly. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. remove pan from heat. salt and sugar. Add the onion and sauté over low heat until lightly browned. Remove from heat and stir in basil. pink. and add tomatoes. Bake for 35 minutes. covered. In a mixing bowl. seeded and minced. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. or black beans. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies .• 1 (16 ounce) can crushed tomatoes • 1/2 cup red wine • 1/2 cup water • 1 teaspoon salt • 1 teaspoon white sugar • 6 leaves fresh basil leaves. combine the onion with the rice and all the remaining ingredients. TORTILLA CASSEROLE One 16-ounce can pinto. preferably organic • 1 to 2 fresh jalapeño peppers. be careful not to burn. or until the top is golden brown and bubbly. 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. Cook over medium-high heat and bring to a boil. Just as the garlic begins to turn brown. Pour the mixture into a lightly oiled.

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

Top generously with wheat germ. large shallow casserole dish. diced and sprinkled with vinaigrette . burrito. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. Bake for 30 to 35 minutes.scallions and season to taste with salt and pepper. warm the refried beans in a saucepan with a little water to loosen. black or green • Fresh mozzarella balls or very fresh tofu. Place everything on the table.or soft taco-size. warmed or taco shells. Transfer the mixture to an oiled. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. drained • Cured olives. or until the top is golden brown and beginning to get crusty. Cook some quick brown rice according to package directions. TORTILLA FIESTA • Flour tortillas. and then cut into squares to serve. black olives. Allow to cool for 5 minutes. cooked with a vegetable bouillon cube. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. 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. soy yogurt.

• 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. Scoop out the inside of each potato half. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. While bringing a large pot of water to a boil and cooking the pasta. Pass around the Parmesan cheese for topping the pasta. and serve. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Stuff the mixture back into the potato shells. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. drain it and return it to the pot. When the pasta is done. the diced tomatoes). When cool enough to handle. Warm up as needed. prepare a platter or two of antipasto and slice the bread. Add the remaining ingredients and stir well to combine. soy. or rice cream cheese . about 1/4 inch thick all around. • 4 large baking potatoes • 1/4 cup organic dairy. Heat as needed in the microwave or in a preheated 400-degree oven. cut each in half lengthwise. green part only. Stir in the pasta sauce (and if you've used dry pasta. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. MUSHROOM-STUFFED POTATOES. leaving a sturdy shell.

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

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

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

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

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

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

pepper. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Let it cool.Rigatoni With Tomatoes.) Place tomatoes on baking tray. butter Preheat oven to 350 degrees. pepper 2 tsp. Feta Cheese. etc. frozen chopped spinach 1/2 lb. Bake tomatoes for 45 minutes until wrinkled & shrunken. crumbles 1 pt. . Let it cool down. cottage cheese 4 eggs 6 tbsp. flour 1/2 tsp salt 1/2 tsp. 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. Mozzarella. Combine oil & lemon juice (for salad dressing. Season the tomatoes for taste (salt. and Spinach Salad • 4 Roma tomatoes • 4 cloves of chopped garlic • 12 oz of rigatoni • 3 tbsp of freshly squeezed lemon juice • 1/4 cup of extra virgin oil • 5 oz of mozzarella cheese cut in little cubes • 5 oz of spinach leaves Preheat the oven to 375 degrees. Cut each tomato in fours. pkg. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Boil pasta until al dente. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z.

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

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

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

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

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

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

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

or until beans are very soft and a red gravy is produced. add zucchini. Blend the cream cheese in blender until smooth. chopped green onions and rice. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. until smooth. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well. white rice. Add all other ingredients. pepper and dill weed to taste. add remaining liquid. then cover and reduce to a low heat and simmer. Cook for approximately one more hour. except seasoning meat. Serve hot over warm.In a saucepan. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . a portion at a time. onions. approximately 20 to 30 minutes. Add season salt and continue to simmer this combined mixture for another hour. Cook mixture until soft. Garnish with chopped chives or fresh flowers. Bring to a rolling boil. Chill over night or until very cold. Now add chopped green onions and additional season salt if desired. Add to a large pot and cover beans with water until water is two inches above bean line. chicken broth. 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). Then blend in zucchini mixture. After beans have been cooking for approximately 2 hours.

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

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

1 calories/ minute) or about 305 calories/hour. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. when the number of calories used equals the number of calories consumed. A high intake of fats.85 calories/minute (150 lbs. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Similarly. a person will burn 0. has been associated with high levels of blood cholesterol. while participating in archery./min. 14 if somewhat active. x 0. multiply your body weight by 13 if you are sedentary.1 calories per minute (150 lbs.034 calories per pound per minute./min. Avoiding an excessive intake of fats is an important fundamental of nutrition. as shown in Figure 6-4./lb. the state of energy balance (positive. For example. ./lb. 150-pound male will burn 11. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. balanced. results from the clogging of blood vessels in the heart. progressive disease. intensities. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. and 15 if moderately active.85) or about 710 calories in one hour. To estimate the number of calories you use in normal daily activity. or negative) can be determined. as shown in Figure 6-3. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. Thus. By comparing caloric intake with caloric expenditure.079 cal. Another dietary guideline is to consume enough calories to meet one's energy needs. a 150-pound person would burn 5. Keeping a daily record of all foods eaten and physical activity done is also helpful. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. x 0. Weight is maintained as long as the body is in energy balance. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack.each group. The blood cholesterol level in most Americans is too high. a person running at 6 miles per hour (MPH) will burn 0. a slow. = 5. = 11. You will need still more calories if you are more than moderately active.034 calories/minute/lb. CAD. they should eat three meals a day. A well balanced diet provides all the nutrients needed to keep one healthy. that is. and a typical. Good dietary habits help reduce the likelihood of developing CAD. The result is a rough estimate of the number of calories you need to maintain your present body weight.079 cal. especially saturated fats and cholesterol. and durations.

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

are helpful under certain circumstances. During prolonged periods of exercise (1.8 grams per kilogram of body weight.5+ hours) at intensities over 50 percent of heart rate reserve. 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. as do regular soda pops and most fruit juices. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. Many people believe that body builders need large quantities of protein to promote better muscle growth. to the total energy requirement of heavy resistance exercises. . On the other hand. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. can lead to abdominal cramps. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. Therefore. Protein is believed to contribute little.5 grams per kilogram of body weight per day). and diarrhea. these drinks should be used with caution during intense endurance training and other similar activities. and after exercise to prevent dehydration and help enhance performance. one's need for protein might be somewhat higher (for example. This can improve endurance. these beverages can provide a source of carbohydrate for working muscles. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. Cholesterol is a fatlike waxy substance and is produced by the liver. during. Although cholesterol has purposes and is important to overall health and body function.0 to 1. The primary functions of protein are to build and repair body tissue and to form enzymes. Weight lifters. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. Sports drinks. it is necessary to first understand what cholesterol is.should drink water before. if any. drinks that exceed levels of 10 percent carbohydrate. 1. nausea. The recommended dietary allowance of protein for adults is 0. During periods of intense aerobic training. who have a high proportion of lean body mass. too much cholesterol in the body has damaging effects. During intense training. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.

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

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

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

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

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

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

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

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

not just their size. 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. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. Mantet.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Centennial Crab. it is a fungus. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. Blushing Golden. Honey Crisp. Empress. Mcintosh. Empire. 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. Cortland. some quite rare. Liberty. Fuji. Kandil Sinap. Arlet. Try the following varieties: Akane. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. yellow and red peppers. from the common to the exotic. Gala. you will be stunned by the range of lettuces out there. and others. red potatoes. . from butternut to acorn to pumpkins and gourds. Chieftain. orange. Mutsu. There are many types of mushrooms. Jonagold. Braeburn.

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

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

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

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

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

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

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

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

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

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

When you prepare a meal. fruits. If counting fat grams. On a paper. vegetables. Keep low-fat yogurt and other low fat foods around for fast snacking. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. The portion size of grain should be smaller and the portion size of animal proteins (meats. then you may need to find a different route home. Sound too simple? Not at all. If Tuesday work meetings leave you reaching for cookies in your office desk. Luckily. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. 13) Make cholesterol-friendly eating easier. sadness boredom. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Make sure that you eat different fruits and vegetables . 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. Most of us have specific emotions and events that may make us turn to comfort food. and other healthy meals easier. milk products) should be smaller still . If your walk home from work takes you past a favorite restaurant you find hard to resist. and other low-fat foods are among the most convenient foods out there. and beside each item. sodium. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. Sometimes. salads. or meetings with your boss. 12) Figure out your eating dangers and find ways to overcome them." 11) Make heart-healthy food more interesting. Whether it is general stress. and you will reach for these foods rather than turning to high-fat. If you can make low-fat alternatives easier to reach for than fast food. types of fat. 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. simply make sure that most of your plate is taken up by fresh fruits and vegetables.10) Make heart-healthy food more convenient. list ways you can avoid the situation or at least make better choices when you are faced with it. and cholesterol in each of your foods is causing you stress. fiber. Post your list in your planner or other visible place so that you will see it. 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.

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

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

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

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

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

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

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

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

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

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

If you have trouble sleep. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. While food never used to be so readily available. For many millions of people. Emotional eating is eating when things go bad. Improving the fitness of your mind not only improves your daily life but increases your longevity. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. Do you hate the life that you are leading. Do you feel anxiety. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Do you struggle to make the goals that you set for yourself? 4. Be honest. . While you may not want to do this. To determine where you stand in mind fitness. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. too. now. it hurts to hear but just like your body goes through illness.Yes. stress and angry often? What does it feel like and how intense does it get? 5. 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. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. 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. this is one of the prime reasons that they are overweight or unhealthy in their diets. Do you have physical pain that is not the result of an injury? This could be stress related! 2. 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. ask yourself these questions. consider this scenario that happens over the span of time. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. It's easy to go to the food to get the satisfaction that you need. 1. then you should be considering the vast number of mind fitness needs you may have. although you may not realize it. your mind can be struggling at the same time. For example. Yet this is a dangerous situation. For the most part. or are eating whenever you feel like it.

it's also one of the worst things you can do for both your physical and your mental health state. which includes emotional eating. A health self esteem is one that's confident but not overly macho.. . 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. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. you find yourself in even more problems. You are a failure. your self esteem drops. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. you didn't do the job right. though.these are all things that people end up saying to themselves when they are emotionally depleted. and you'll see differences in the way that you feel and the way that you see the world. Incorporate as many of these things into your life as you can. Soon.. You aren't any good.You begin by getting stressed at work. Soon. you are not fitting well into your clothing. The first step in fighting the way that food makes you feel. You then find yourself dealing with pressure from the boss. is to recognize that there is a connection between the way that you feel and the way that you eat.. the pounds are creeping onto your hips. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. Emotional eating is one of the hardest cycles to break. Just look at you. You become upset at yourself. As your self esteem drops. yet if left intact. you almost purposely make the situation worse by eating bad. you hate your job so much that the only thing that makes it feel better is eating something bad for you. fatty lunch. You can't make the right decisions. Now. In just a bit we'll talk about some of the ways that you can have good mind fitness. You should be able to feel confident in the decisions that you make and in the way that your life is moving. In fact. You decide you need a big. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand.

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

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

5. is a problem for your health and your ability to make it through the life you have. mental and emotional benefits right away. and physical fitness increases. Unlike the other chapters. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. Keep your self esteem positive. this one will be structured a bit different. continuous learning and through challenges of all types. You probably already know the risks of what these things can do to your life. Working on this is hard. Improve your brain's fitness by challenging it through new adventures. they are not everything. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. but you may not realize the extent at which it takes to improve them. but feeling good about yourself is a must for overall health. Make changes like these today and see results today. learn something new. smoking. Drinking And Drugs Each of those three things. Although each of these other elements that we've already talked about is very important parts of your lifestyle. If you can't think of anything. smoking will eat away at your lungs and will cause cancer. There are no ifs about it. 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. 2. . It will cause cancer eventually in your lungs. 4. For example. Too Your lifestyle is the way that you live your life. 3. Each decision you make throughout the course of the day plays a role in your fitness. Improve your social network to reduce stress and to improve your quality of life. Smoking. Lifestyle Fitness. drinking and drugs. You Are What You Do. Improve your stress levels and see physical. Improve them.1. Do things that are enjoyable to you. It also helps to make it through difficult times when you have someone by your side. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness.

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

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

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

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.

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

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