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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
Fitness is a term that is used to help define the ability to stay in the best physical shape. Well I can go on about the benefits of fitness and will do so later in this book. for example you don't change the oil in it. trust me on this from a guy that used to smoke two packs of cigarrettes per day. you likely hated it. Your body is designed to work as a machine. all of my friends. for example.Imagine walking alone at night and really feeling safe because you are physically strong. you are shaving away days.That's what gives me the POWER to SUCCEED. Others may be recovering from an illness or injury. this will be something different. it will last many years longer. it is a matter of staying healthy as long as possible. When you were learning how to do them. then the machine won't run well and eventually won't run at all. Sorry if I sound overly patronising. then. If a car. You may ask. everything but so long as I am still fit and strong and healthy . and even years off of your life when you don't take care of your machine (your body. When each part of the machine is cared for. That's what we want you to think of when you think of fitness. it became something that you didn't think twice about. When the machine is neglected either in part or in the whole. once you learned how to do it. then. . Fitness is an essential part of life. you cut several years off the life of the car. but when you look at this as your body. You learned to put your clothes on. Let's make fitness fun. If it isn't taken care of. it can be that simple to be healthy. Really. "What am I staying in shape for?" To each person. But. Do you worry about brushing your teeth today? No. Imagine having a greatly increased sex drive. When you were three you were probably taught to brush your teeth. You could take all of my money. That's costly to you. weeks.) Fitness is about SURVIVAL. For most. because it's a habit. You'll learn many things that you'll be able to implement immediately to start experiencing success. Others may need a certain level of fitness for their employment. Fitness is not something that you have to struggle with. is well maintained for many years. but remember that fitness is something that you can get into the habit of doing which makes it easy. the entire machine works the best that it can.
IT WONT BE EASY AT FIRST. chances are good that area of your body is bothering you because it's an unhealthy area. this is painless. Granted.such as a weight lifter adding cardio to beat belly fat. You'll dread it. That's not true. if you have the will power to save your life by sacrificing for just a few weeks. What do you see? If you are unhappy about any part of your body or training. You will be sore and tired. You just can't give up what you love. Don't worry. . It's just something that you do. You'll claim that getting fit is just too hard. In fact. it's an important first step. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. The same applies to experienced athletes that must alter or increase the training in a specific area . the first weeks of learning to be fit and staying healthy will be the hardest. Our first goal is to determine where you stand right now. For me it's a bit of belly fat. you'll see that fitness can be easily mastered by you. You'll find excuses about not doing it. but it may hurt your ego a bit to do it.Overcome the initial procrastination. Nevertheless.
Its important to do this to more firmy establish and prioritise your fitness goals. The higher this number is. There are several tools that you need to use to determine your health level currently. You need to use them to understand exactly where you stand right now. Experinced athletes should also do a realistic self review . • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. .Here are some questions for you beginners to ask to determine where you stand right now. You need to begin by understanding that change needs to happen. Ask your doctor where your blood pressure is. You need this number to be there. You can find calculators for many of these available to you free of charge on the web. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. the more prone to health risks you are.this is part of the goal setting process. 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. but it needs to be in a certain range to be healthy. For adults. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. this is generally 120 to 139/80 to 89.
Those that have a larger midsection are most prone to health risks. your lungs and even your heart are suppressed. ideally. Beginners . These three things are critical elements for you to take into consideration when considering where you stand right now. Your waist is important because it is the indication on your body of your potential health risk. In effect.• Ideal Weight: In comparison to your height and body structure. your ideal weight is the weight that you should be. The fat that is here will push into your body. But.What To Start With To get started with fitness. there's much more for you to consider. if you are overweight. 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. This is an important piece of information because of how vital it is to your health. start by getting through these basic first steps. . causing difficulty for each organ there. the fat here is likely to be what kills you. Those that have a large midsection are the most prone to heart problems. Your kidneys.
5. Do it the same time and same way every time you weigh yourself. Ask him for measurements of your blood pressure. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. 2. Write them down and post them in several locations in your home. Measure your waist. Meet with your doctor to talk about your overall health. 3. Set your goals. You need this to see just how unhealthy you are currently. It's going to come down and that will be quite rewarding! 4. Do this at home on a well programmed scale. to improve on. Determine what's important for you to maintain. Determine that you are healthy enough physically to begin improving through diet and exercise. This will be your indication of your weight loss and health improvement.1. . not at your doctor's office. Stand up straight. your heart rate as well as any other important factors he may be interested in you improving. Calculate your BMI. Get your weight. and to work on first. Pull up your shirt. suck in your gut and measure at your belly button all the way around using a tape measure.
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. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . that will mean improving other qualities of your life. Many people are still at risk for high blood pressure. or giving up some addiction or bad habits. If you don't think that you need to lose weight. high cholesterol as well as other concerns even though they aren't technically overweight. strength etc. I was very ill and thin. Cardio Vascular fitness level. that's great! You are one step closer to being healthy. Although many people start looking into fitness because they want to lose weight. For others.Now that you have this done. For many that will mean losing weight. I'll point you in the direction of improving your overall health. 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. that's not to say that you don't have health problems beyond that level. Therefore. But. I got into it because I was a drug addict. For others it will be less dramatic. Throughout this book. People with some experience under the belt will need to examine their flexibility. you need to take into consideration the fact that overall health is in fact important to improve. fitness is not just about weight loss. What You Will Learn So. For me the impression made in the initial months was very strong because I made much progress in this time. inflamation syndrome. There's much to learn and improve on for most of us. By understanding where you stand on these factors above.
Its simply not true. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. Many of you will be fighting with some bad habits. I say hogwash and current medical research says the same. we mean making sure you are emotionally and mentally fit. but 7-9 hrs is optimal. Since your body is likely to be your largest factor impacting your life. I know your situation. . With lifestyle fitness. With your mind fitness. Throughout each of these aspects. we'll teach you how to improve your life through easy. Those with eating disorders can also benefit from physical conditioning. we will start there. Emotional stability is critical to overall health. Losing weight.some say they only need 4-6 hrs. GET ENOUGH SLEEP !!! Sleep . General Health: First things first. ways. Remember. though. Because each plays a role in your overall health. we'll tackle what the healthy standard is. it doesn't do much good if you don't eat the right foods. isn't enough if you aren't eating the right foods even if you are losing weight. 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. Most of us need 7-9 hrs sleep everyday. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. help you to understand where you are and then help you to get to the goals that you have. especially of course if you are too fat. But giving up serious vices is not easy and you are well advised to get professional medical advice. While your body must be maintained as much as possible for health. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time.Each of these aspects is very important. smoking or drug use. each aspect is just as important as the next. The longest i went without sleep in the army was 5 days and 4 nights . Sure you can function on less or more. the goal is to improve your stress level. Namely alcohol. That means insuring that your overall life is healthy in regards to the life that you lead. I normally need 9 if I'm training and eating heavily. and even fun. When i was in the army they were very keen on sleep deprivation. for example. They used to tell us alot of bull that 6 hrs is sufficient.
if its unhealthy. Your body is a well designed machine. I cover diet in another section because its very important. give up the vices like drink and smoking. . actually.So. Change your diet . In fact if you are looking at changing your body composition I dare you to do before and after shots. Your brain keeps everything working. Stress and recuperation are also critically important and are covered in another section of their own. Your heart pumps oxygen rich blood to each cell in your body. Not only will you feel great but you will have medical proof. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. the time has come to improve the way that machine is working. This means physically. Your lungs supply your heart with the necessary oxygen. Each part of your body functions well because of the support that other parts play. get 7-9 hrs sleep every night. even those things that you don't think about doing like your heart beating and your lungs breathing. delivering fuel to it so that it can perform its duty. This is so you can see the improvements in coming weeks and months. I recommend you go to a good doctor and just get a general check up.
Your weight. it's important for you to know where you stand health wise. Keep a log of this information so that you can see your progression. not to sit idle. You may not physically be able to exercise . That means taking the measurements that we've listed. chances are good that your heart has been affected by it. If you have problems with your legs. too. If you don't work hard. Your muscles are necessary for functioning but they have been built to be used. If you are overweight. the same day at the same time each week. What some people don't realize is why their body has developed as it has. the body had to do what it needed to so that you could stay alive. you can improve your overall health and then improve upon your situation by knowing how to. we need to address your body's ability to do what it needs to through being physically capable. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. While your diet is something for the a later section. you should address these specific concerns. Where Are You at? As we've mentioned. Your job is to give your body what it needs to continue to perform correctly. it goes further than this. this could be a potential problem that needs to be considered. you need to take into consideration the vast number of measurements that we've already taken. It would store food in fat so that when there wasn't enough food available. Your body is used to providing your muscles with the fuel that they need to work hard. You shouldn't skip this step. your neck. Yet. You should understand how well your body is working. your blood pressure and your body mass index are good indications of your overall health.Go to the library and read as much as you can on health and physiology. That way. What's Healthy? As we mentioned early. You cant do that without the information in your head and I cant teach you everything in just one book. to know what level of fitness your body is in. your arms or anything else. Well back in the time of the cave man. these fat reserves could be used. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. Talking to your doctor is a great place to start when it comes to determining your overall health. your body can't maintain a healthy muscle mass. You should weekly weigh yourself. too.
We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. But. If you aren't having any physical limitations. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Again. not to sit in a chair at a desk all day. but remember your body is built to be used. the man known as the "father of bodybuilding". Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. look at your body in other manners to determine what you can improve on. In the late 19th century. Even an overall fit person can often improve their body's fitness through improving their body's makeup. chances are good that you aren't getting enough exercise and fitness into your life anyway. its going to improve. How Can You Improve ? Improving your body means improving your body's ability to move and function. he created several businesses around his fame and was among the first people to market body building products bearing his name. Using your muscles and strengthening them are vital to improving health and fitness. 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. coupled with the other fitness elements later throughout this book. Its not easy thing to do at first. Understanding where you are is difficult for many at first. it's not the permanent solution. It's a hard realization. This competition was the basis for many .to a certain level. He became so successful. but it will get easier. As he became more popular. that's a great sign. even if you aren't overweight. he was credited with the invention of the first exercise equipment marketed to the masses. the sport of body building has been around for quite some time. Exercise is something that some people hate and others love. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Gyms are big business. one step at a time. In actuality. pains or weight problems. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. personal trainers are making a tidy living helping people stay fit. Now. Our overall plan to improving your body's fitness level is through exercise. and body building supplements are at an all-time level of performance.
and more aggressive in their behavior. This book will guide you through some of the basics to get you started. but you'll need some information first. Training techniques were improved. In 1970. 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. men around the world were inspired to become bigger in their physique.others to follow including the Mr. Women have started to take an interest in honing their bodies. there can be a lot to learn. . Olympia competition that remains the most popular body building contest to date. and body building equipment evolved into an effective means for working muscles in ways never thought of before. nutrition was focused on more than ever. body building has just grown in popularity becoming almost an obsession for many people. Of course. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. nothing will compare to actually getting to the gym and lifting those weights. When World War II broke out. stronger. and the sport has evolved into a real competitive arena. you heard of him right ? Through the years. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger.
Your body works with a natural cyclic rythym. 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. Anerobics can aid the cardio system and reduce fat. supplimentation and recuperation should all fit in with your optimal body routine. If done in the right way the two are complimentary. Diet also has a significant influence over biochemistry. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Deeply tied in with all of this are your biocemistry and your nervous system. . In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. training. But you can raise one leg out to the side at 90 degree's i bet (everybody can). But its a nerve reflex that prevents you. By balancing your training and recuperation you can optimize your biochemistry. diet. The nervous system prevents this from happening (thank heavens). Aerobics can improve muscle function and growth. The components of physical fitness are as follows: Cardio respiratory endurance . consider this . 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. Your workout routines.can you do the splits ? Probably not. The nervous sytem is quite remarkable.Exercise Physiology Lets cover some basics about physical training. By training. Components of Fitness Physical fitness is the ability to function effectively in physical work. then there is anerobic which is great for muscle and bone growth and strength. hormones and waste products in the blood such as lactic acid. Nothing else. After a while you will develop a natural sense for this. There is aerobic training which is best for cardio respiratory improvement and fat loss. and other activities and still have enough energy left over to handle any emergencies which may arise. Well guess what.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Especially with the training and recuperation. The three things of most interest to us in biochemistry are nutrients. If you can do it with one.
from the Olympic-caliber athlete to the weekend jogger. The principles of exercise apply to everyone at all levels of physical training. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Factors such as speed. sleeping. Regularity is also important in resting. Intensity. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. agility. One should strive to exercise each of the first four fitness components at least three times a week. knee) or any group of joints through an entire. To achieve a training effect. Appropriate training can improve these factors within the limits of each athletes potential.the greatest amount of force a muscle or muscle group can exert in a single effort. Time. Infrequent exercise can do more harm than good. progressive training.the ability to move the joints (for example. and negatively affects one's health. and eye-foot coordination are classified as components of "motor" fitness. "FITT" Regularity. Muscular endurance . a person must exercise often. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound.Muscular strength .the amount of body fat an athlete has in comparison to his total body mass. and Type. detracts from appearance. Progression. Excessive body fat detracts from the other fitness components. muscle power. eye-hand coordination. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program.and following a good diet. Flexibility . Body composition . reduces performance. normal range of motion.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. . Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. elbow.
Recovery. it does not improve a 2-mile-run time as much as a running program does. muscle endurance. and flexibility training will not improve any of these three components.since overemphasizing any one of them may hurt the others. with only one session each of cardiorespiratory. to obtain maximum gains in muscular strength. and flexibility should be performed each week to improve fitness levels. To be effective. Time. You will find that you can experiment and find the optimal routine for your metabolism. however. Variety. Specificity. Overload. and Type. 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. Ideally. FITT Factors Certain factors must be part of any fitness training program for it to be successful. time. strength. then I do my weight training and perform stretches between my weight exercises. For optimal results. . Personally I have a cardio workout at the warmup stage.Balance. Another way to allow recovery is to alternate the muscle groups exercised every other day. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. Providing a variety of activities reduces boredom and increasesmotivation and progress. For example. Thus. Although swimming is great exercise. These factors are Frequency. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.you must strive to conduct 5 days of physical training per week. The acronym FITT makes it easier to remember them. goals and motivation. Three physical activity periods a week. Training must be geared toward specific goals.Intensity. for example. muscle strength. at least three exercise sessions for cardio fitness. a program should include activities that address all the fitness components. especially when training for strength and/or muscle endurance. athletes should have at least three strength-training sessions per week. athlets become better runners if their training emphasizes running.
Changes in cr fitness are directly related to how hard an aerobic exercise is performed. During the second week. all components of fitness can be developed using a three-day-per-week schedule. if you have a hard run on Monday.With some planning. INTENSITY Intensity is related to how hard one exercises. the greater the intensity of the exercise. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used.and Friday are devoted to cardio fitness. you may also choose to run on Tuesday and Thursday. will help keep you super fit. Unfortunately. Monday. In the first week. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. and Tuesday and Thursday are devoted to muscle endurance and strength. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. For example. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Depending on the time available for each session and the way training sessions are conducted. Wednesday. However. 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). However. By training continuously in this manner. The more energy expended per unit of time. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Wednesday. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. Such programs. and Friday. it is the factor many units ignore. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. when coupled with good nutrition. The following training program serves as an example. and those that exceed 90 percent HRR can be dangerous. and cardio fitness is trained on Tuesday and Thursday. and Friday. Wednesday. . a five-day-per-week program is much better than three per week. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. Stretching exercises are done in every training session to enhance flexibility.
at 90 percent MHR. A athlete determines his estimated maximum heart rate by subtracting his age from 220. if he is in reasonably good shape.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). and. To compensate for this. he could start at 85 percent of his HRR. and.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). resting heart rate. As a result. and relative conditioning level.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. he can determine which percentage of HRR is a good starting point for him. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. the group run will be too intense for some and not intense enough for others. a 20. . A person using this method may exercise at an intensity which is not high enough to cause a training effect. By determining one's maximum heart rate. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. if he is in relatively good shape. an appropriate THR or intensity can be prescribed. at 60 percent HRR. a person who is in poor shape should exercise at 70 percent of his MHR. Thus. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. For example. With this information. the THR is figured using the estimated maximal heart rate. graphic$$$$$$ Percent MHR Method With this method. at 70 percent HRR. if he is in poor shape. If a athlete knows his general level of cardio vascular fitness. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. For example. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. One's ability to monitor the heart rate is the key to success in cr training. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. one can be sure that the intensity is enough to improve his cardio fitness level. one must compensate for its built-in weakness. graphic$$$$$$ When using the MHR method. if he is in excellent shape. at 80 percent MHR. if he is in excellent physical condition.
as in the example. use the THR of 161 BPM figured above.7 is added to the RHR of 69. During the 10. (See Figure 2-1A. or maintain. When 91.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. When the calculations produce a fraction of a heart beat. he should know his THR (the heart rate at which he needs to exercise to get a training effect). For example. particularly if they cannot find more than 20 minutes for cr exercise. He should count his pulse for 10 seconds.70 and 131 is 91. If his pulse rate is below the THR.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 athlete should get a count of 27 beats (161/6= 26. the percentage (70 percent in this example) is converted to the decimal form (0. the product obtained by multiplying 0.70) before it is multiplied by the HRR. and lungs an adequate training stimulus. This will let him determine if his training intensity is high enough to improve his cr fitness level. Thus. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. (See Figure 2-lB. then multiply this by six to get his heart rate for one minute. and immediately after exercising. These arteries are located to the left and right of the Adam's apple. the athlete should monitor his heart rate. In this case. To determine the RHR. As shown. muscles.second period.83 or 27) if he is exercising at the right intensity. .) Yet another way is to place the hand over the heart and count the number ofheart beats.7 BPM is rounded off to give a THR of 161 BPM. place the tip of the third finger lightly over one of the carotid arteries in the neck. an adequate level of fitness. and the heart rate will have leveled off. Exercising at any lower percentage of HRR does not give the heart. In summary.7. the body will usually have reached a "Steady State" after five minutes of exercise. (See Figure 2-1 C. or to see if one is within the THR during and right after exercise. Before anyone begins aerobic training.) During aerobic exercise. The result is then added to the resting heart rate (RHR) to get the THR. At this time. a THR of 160. 160. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. the value is rounded off to the nearest whole number. he must exercise harder to increase his pulse to the THR.
Another way to gauge exercise intensity is "perceived exertion. Here are some tips for you to get in aerobic training." This method relies on how difficult the exercise seems to be. multiplied by six. If not. If he takes only one pulse check. he should do it five minutes into the workout. your body will work to improve its function by improving how much work your heart can do. gives an error of six BPM. an athlete can easily find his own THR just by knowing his age and general fitness level. Using this figure. The more intense the activity. then start with a basic program. . TYPE First we will discuss aerobic training. the longer the required duration. A athlete who maintains his THR throughout a 20. since one missed beat during the 10-second count. To improve cr fitness. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. To find out if you have any limitations. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. TIME Time.If his pulse is abovethe THR. during aerobic 70 percent HRR. Walking is a great place to start. the athlete must train for at least 20 to 30 minutes at his THR. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. He should check his exercise and post exercise pulse rate at least once each workout. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. talk to your doctor. or duration. In this type of training. the shorter the time needed to produce or maintain a training effect. It is inversely related to intensity. refers to how long one exercises. He should count as accurately as possible. a 40-year-old athlete with a low fitness level should. the less intense the activity.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. For example. • Start with basic aerobics and work up as your tolerance increases.
. Swimming. as soon as your body allows for it. Your goal is to start with 10 minutes of continuous aerobics three times a week. . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness.Walking (vigorous). running. -Handball (singles).Road marching.Stair climbing. . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. . elliptical machines. playing your favorite sport.Exercising to music.Running. bike riding. SECONDARY (Done with partners or opponents of equal or greater ability. .) -Racquetball (singles).Swimming. • Move on to more aerobic style exercises.Rope skipping.Bicycling (road/street). -Tennis (singles). .Jogging. . You should try to increase this to 30 minutes three times per week. . and other physical activities are perfect for aerobics.Rowing. . though.Bicycling (stationary). . .Skiing (cross-country).• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . -Basketball (full court). They must also be of sufficient duration and intensity (60 to 90 percent HRR).
he should do two things: 1) gradually buildup to running that frequently. the faster the arm action. Every activity has its drawbacks and you must weigh the advantages and disadvantages. Some athletes may need instruction to improve their running ability. 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. INTERVAL TRAINING Interval training also works the cardiorespiratory system. The arms swing naturally from front to rear in straight lines. ankles. (cross-body arm movements waste energy.) The toes point straight ahead. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. A well-conditioned athlete can run five to six times a week. knees. help prevent injuries. The elbows are bent so the forearms are relaxed and held loosely at waist level.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. The most common injuries result from running and occur to the feet. to do this safely. and legs. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . and. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. The faster the run. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. 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. athletes need information on ways to prevent running injuries. I prefer the rowing machine as It can avoid injuries associated with running. but can also be a major cause of injuries. Besides learning running techniques. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. However. Proper warm-up and cool-down. and the feet strike on the heel and push off at the big toe.
59 seconds during interval training based on the athlete's 16:00. The athlete's 2-mile-run time is 16:00 minutes. Determine (or estimate) the actual 1-mile-race pace. and his estimated pace for 1 mile is one half of this or 8:00 minutes. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. In interval training. therefore. 52 seconds long (1:56 + 1:56 = 3:52). and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting.mile run time. The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance. twice the length of the work-interval periods. each 440-yard lap should be run in 1 munute. rowing. If a athlete's actual 1-mile-race time is not known. 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. bicycling. Step 2. 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. These recovery periods.1 to 4 seconds = 1:59 to 1:56. In this way. . (8:00 minutes/4 = 2:00 minutes per 440 yards. will be 3 minutes. (2:00 minutes . it can be estimated from his last APFT by taking one half of his 2-milerun time. 56 seconds to 1 minute. 2.) Step 3. 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. swimming. the energy systems used are allowed to recover. Using the work-interval time for each 440-yard lap from Step 3. This type of intermittent training can also be used with activities such as cycling. Recovery periods. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. hiking. Using the time from Step 1. He does this repeatedly with periods of recovery placed between periods of fast running.relatively short time and increase his running speed.) Thus. the pace for an interval training workout is calculated as follows: Step 1. Using a 2-mile-run time of 1600 minutes as an example.
he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. athletes should start intervaI workouts with a warmup and end them with a cool-down. the athlete varies the intensity (speed) of the running during the . 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. refer to Table 2-1. For each second of work. Each 440-yard jog should take twice as much time as the work interval (that is. 3:52). FARTLEK TRAINING In Fartlek training. As the athlete becomes more conditioned. there are two seconds of recovery. Because of the intense nature of interval training. If he responds well. At first. It shows common 1 -mile times and the corresponding 440-yard times. monitoring THR and using it as a training guide is not necessary. Follow each 440-yard run done in 1 minute. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. the heart rate usually falls to around 120 to 140 beats per minute. the workto. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. As with any workout. 56 secons by an easy jog of 440 yards for recovery. After a athlete has reached a good cardio vascular fitness level using the THR method. he should be ready for interval training. As a result. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. As with any other new training method. Thus. his recovery is quicker. During the recovery interval. with at least one recovery day in between.rest ratio is 1:2. another type of cardio vascular training sometimes called speed play.This can be done on a 440-yard track(about 400 meters) as follows: 1. 2. interval training should be introduced into his training program gradually and progressively. he may do it twice a week at the most. he should do it once a week. He may also do recovery workouts of easy jogging on off days. Because the heart rate is not the major concern during interval training.
Swimming. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. The object is to cover the distance in the shortest time. Alternate Forms of Aerobic Exercise Some athletes cannot run. At this time he recovers by jogging at an easy pace. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. and the running is not done on a track. The speed and distance can be increased gradually as the athletes' conditioning improves. Their drawback is that they require special equipment and facilities that are not always available. For these reasons. bicycling. In Fartlek training. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. or on any other irregular terrain. and they can accommodate large numbers of athletes. Those who add non-running activities to their training may not improve running ability as a consequence. At first. over hills. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. depending on the terrain and fitness level. he starts with very slow jogging. It consists of running a certain distance on a course laid out across fields. the distance should be one mile or less. through woods. they may use other activities as supplements or alternatives. the athlete varies the intensity (speed) of the running throughout the workout. However. It should then be gradually increased to four miles. It can be used as both a physical conditioning activity and a competitive event.workout. neither the running nor recovery interval is timed. many runners prefer Fartlek training to interval training. When ready. Instead of running at a constant speed. . he runs hard for a few minutes until he feels the need to slow down. Each group starts its run at the same time. In such cases. The unit is divided into ability groups using 2-mile-run times. Cross-country runs have several advantages: they provide variety in physical fitness training. As with all exercise. athletes should start slowly and progress gradually. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness.
tread water.g. rope jumping. Thus. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. in order to effectively train the cardio vascular system during swimming. if needed. Partial support of body weight by the water. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. Together these activities combine walking and running with moderate resistance work for the upper body. Some advantages of swimming include the following: Involvement of all the major musclegroups. For example. This is because. and do pool-side kicking for an excellent aerobic workout. They can also do calisthenics in the water. athletes will help to ensure that they are working at the proper intensity. which minimizes lower body stress in overweight athletes. etc. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury.SWIMMING Swimming is a good alternative to running. Non-swimmers can run in waist-to chest-deep water. cycling. Body position that enhances the blood's return to the heart. For injured athletes. compare it with his THR and. in swimming. It is used to supplement running and develop upper body endurance and limited strength. CYCLING . running. After five minutes. Compared with all the other modes of aerobic exercise presented in this manual (e. cross-country skiing. adjust the intensity.) in swimming alone. By modifying their THRs in this manner while swimming. The swimmer should start slowly with a restful stroke. a athlete should set his THR about 10 bpm lower than while running.. walking. one's THR should be lower than while doing the other forms of aerobic exercise. the heart does not beat as fast as when doing the other types of exercise at the same work rate. he should stop to check his pulse.
. the athlete can vary the speed and resistance and use periods of active For swimming. After about three months. he should walk 45 to 60 minutes at a faster pace. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. A simple way to increase walking speed is to carry the arms the same way as in running. For interval training. and increasing velocity. it will not produce any significant cardio vascular conditioning. As the walker's fitness increases. adding hill Cycling should be work. Athletes can alter the cycling intensity by changing gears. a athlete recovery at low speed and/or low should set his THR at resistance. 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. requires no equipment. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. unless walking is done for a long time at the correct intensity. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. It is enjoyable. He can increase the intensity by adding hills or stairs. Dis. However. and causes few injuries. 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.Cycling is an excellent exercise for developing cardio fitness. athletes can bicycle outdoors or on a stationary cycling machine indoors. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM).intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. WALKING Walking is another way to develop cardiorespiratory fitness. The heart rate should be monitored to determine the intensity. even the most unfit athletes should reach a level of conditioning that lets them move into a running program.
Rope jumping. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. and in parks and forests. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. is easily learned. endurance. with skis. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. It requires little equipment. and is not affected by weather. Equipment is reasonably priced. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. The work load is determined by the difficulty of terrain. A beginner should select a jump rope that. The action is similar to that used in brisk walking. However. reaches to the armpits. boots. Cross-country skiing is easy to learn.on country roads. may be done almost anywhere. when doubled and stood on. golf courses. however. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. these . and the time spent jumping should be increased as the fitness level improves. and poles often obtainable from the outdoor recreation services. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. the pace. They should attain and maintain their THR to ensure a training effect. Some runners use it as a substitute for running during bad weather. and the intensity may be varied as in running. open fields. one form or another of crosscountry skiing can be done almost anywhere . It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. and the frequency and duration of rest periods. and racquetball) involve bursts of intense activity for short periods. squash. Some of movement of the arms the highest levels of aerobic fitness and legs. developing ever measured have been found in muscular and cr cross-country skiers. Although some regions lack snow.
Because running increases endurance. Although muscular endurance and strength are separate fitness components. and it can be totally individualized to every fitness level by varying the frequency. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. they may be an adequate substitute for lowlevel aerobic training. One can move to various tempos while jogging or doing jumping jacks. the workout addresses every component of fitness. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. 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. and duration. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. In addition to cardiorespiratory fitness.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. There is no prerequisite skill. It is a motivating. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Warm-up and cooldown stretches should be included in the aerobic workout. challenging activity that combines exercise and rhythmic movements. it helps improve performance in racket sports. Workouts can be done in a small space by diverse groups of varying fitness levels. intensity. or many other calisthenics. If played vigorously each day. but the reverse is not necessarily true. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Progressively working against resistance will produce gains in both of these components. . jumps. they are closely related. If strengthening exercises are included. bodybuilding athletes need a high level of muscular endurance and strength. hops.
Muscles that are strong are less likely to become injured. as when pushing against a wall. strength training is a very essential aspect of making sure that happens. sit-ups. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. They are described here. Muscular Contractions Isometric. There are other resistance-training machines which. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. while not precisely controlling the speed of movement. To achieve a constant speed of movement. . They are able to be used easier. This requires the use of isokinetic machines. With strength training. Strength training is essential because it allows you to improve the way that your body works. for example. and the lifting of weights. too. affect it by varying the resistance throughout the range of motion.If you need to lose some weight. Muscle burns through fat faster. at 180 degrees per second. But. you also need to consider adding strength training to your workout. Common examples are push-ups. Isokinetic contraction causes the angle at the joint to change at a constant rate. you do want to develop lean muscles that are strong and therefore healthy. Isometric contraction produces contraction but no movement. allowing you to lose weight faster. movements or even in accidents. Force is produced with no change in the angle of the joint. Now. isotonic. you will be able to move flabby muscles and fat into lean muscles. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction.Strength Training Along with aerobic training. with less likelihood of being strained or hurt through your daily exercises. You don't have to have bulging muscles. you don't have to be a body builder here.
while in the eccentric phase (elongation) the muscle returns to its normal length. For example.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. To understand the principle of overload. the overload must be applied thoughout the full range of motion. This is a concentric (positive) contraction. it adapts by becoming stronger. This is an eccentric (negative) contraction. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. it is important to know the following strength-training terms: Full range of motion.the concentric or "positive" phase and the eccentric or "negative" phase. This greater overload. Exercise a joint and its associated muscles through its complete . the biceps are shortening. in return. Actually. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. or isokinetic contractions. the muscle may be able to handle more of an overload eccentrically. To obtain optimal gains. isotonic. When a muscle is overloaded. on the upward phase of the biceps curl. Each type of contraction has advantages and disadvantages. and each will result in strength gains if done properly. however. The nature of the eccentric contraction. In the concentric phase (shortening) the muscle contracts. During the lowering phase of the curl the biceps are lengthening. makes the muscle and connective tissue more susceptible to damage. whether by isometric. so there is more muscle soreness following eccentric work. As a result. may produce greater strength gains. Isotonic and isokinetic contractions have two specific phases . The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance.
Similarly. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Set This is a series of repetitions done without rest. . or isokinetic contractions. This is crucial to strength development. it adapts by becoming stronger. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time).range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. one repetition has been completed. isotonic. When a muscle is overloaded by isometric. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. A 10-RM is the maximum weight one can lift correctly 10 times. Muscle Failure This is the inability of a person to do another correct repetition in a set. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.
The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. (For example. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. multiply 200 pounds by 70 percent [200 X 0. progression. the weight selected should be heavier and the RM will also be different. .Principles of Muscular Training To have a good exercise program. an effective range is a 3-7 RM. he momentarily cannot correctly do another repetition. If one cannot do at least three repetitions of an exercise.70 = 140 pounds] to get 70 percent of the 1 -RM. the seven principles of exercise must be applied to all muscular endurance and strength training. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. Although the greatest improvements seem to come from resistances of about 6-RM. The weight should be heavy enough so that. after doing from 8 to 12 repetitions. This weight is the 3-7 RM for that exercise. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. and variety. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. For example. However. The exerciser finds and uses that weight which lets him do the correct number of repetitions. regularity. balance. The weight should also not be too heavy. recovery. These principles are overload. In other words. specificity. This weight is the 8-12 RM for that exercise. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. the muscle must be overloaded. For example. to develop both muscle endurance and strength. For a muscle to increase in strength. to achieve enough overload. the resistance is too great and should be reduced. if a athlete's 1 -RM is 200 pounds. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue.) A better and easier method is the repetition maximum (RM) method. OVERLOAD The overload principle is the basis for all exercise training programs.
. but the gain in strength will not be as great. . When a athlete can correctly do the upper limit of repetitions for . PROGRESSION When an overload is applied to a muscle.Reducing the rest time between sets. his RM should be determined from an analysis of the critical tasks of his sport. there will be no further gains. (Good form is more important than the speed of movement. Whichever RM range is selected.Increasing the number of repetitions per set. If the workload is not progressively increased to keep pace with newly won strength. . gains in muscular endurance will be greater than when using a 15-RM weight. most athletes will benefit most from a resistance training program with an 8-12 RM. The key to overloading a muscle is to make that muscle exercise harder than it normally does. To develop muscular endurance. With continued training.) . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. the athlete must always strive to overload his muscles. For example. To optimize a athlete's performance. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM.Increasing the number of sets. it adapts by becoming stronger and/or by improving its endurance.Using any combination of the above.Athletes who are just beginning a resistance-training program should not start with heavy weights. the greater will be the improvement in muscle endurance and the smaller the gains in strength.Increasing the speed of movement in the concentric phase. An overload may be achieved by any of the following methods: . . This is his 12+ repetition maximum (12+ RM). the greater the number of repetitions per set. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. However. when an athlete trains with a 25-RM weight.Increasing the resistance.
the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8.12 RM). In a multi-set routine. strength training for the identified muscle(s) will be beneficial. at the same time. If the athlete's performance of a task is not adequate or if he wishes to improve. then increases the resistance by no more than 10 percent. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. he ensures maximum carryover value to his chosen sports. The athlete slowly does work-related movements he wants to improve and. RECOVERY . The principle of regularity also applies to the exercises for individual muscle groups. For example. the principle of regularity is violated and gains in strength are minimal. if his goal is to do three sets of eight repetitions of an exercise. he feels the muscles on each side of the joints where motion occurs.the set without reaching muscle failure. He then should increase the weight by about 5 percent but no more than 10 percent. it is usually time to increase the resistance. if his plan is to do 12 repetitions in the bench press. In this way. this upper limit should be 12 repetitions. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. Exercise must be done regularly to produce a training effect. To improve his muscular endurance and strength. but when different muscle groups are exercised at each workout. Sporadic exercise may do more harm than good. but three workouts per week are best for optimal gains. in a given task. REGULARITY Exercise must be done regularly to produce a training effect. For most athletes. He continues to work with that weight until he can complete all eight repetitions in each set. He should continue with that weight until he can do 12 repetitions correctly. the athlete must do resistance movements that are as similar as possible to those of doing the task. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. A athlete can work out three times a week. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. These groups can be identified by doing a simple assessment.
and it is possible to have more than one day off or to put the rest days in between which ever days suit. MUSCLE GROUPS There are three main muscle groups. Thursday. I recommend that you remain at this level for at least three months. the legs can be trained with weights on Monday. Consecutive days of hard resistance training for the same muscle group can be detrimental. on the intensity of the workout. you will be training your shoulders and arms to some extent as well as the chest. Recovery is also important within a workout. It's important to note that when training the primary muscle groups. Sample workout routines are provided for someone at this level of training. Normally.the neck and the midsection. then you simply repeat the sequence once again. the legs. you may train your legs. the recovery time between sets should be 30 to 180 seconds. There are also secondary muscle groups. Someone at beginners level should work out all three main muscle groups. so that the same muscle or muscle group is not exercised on consecutive days. Beyond this basic level of training. at this level.There should be at least a 48-hour recovery period between workouts for the same muscle group. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. For example. the primary muscle groups should always be trained first in the workout. the arms. Following this you would have a day off. and it's okay to work out all three muscle groups in each workout. Wednesday. in part. The muscles must be allowed sufficient recovery time to adapt. and Saturday. For example. you begin training different sections of your body in each workout. you're also training secondary muscle groups at the same time. You can move on to a four day routine. and Friday and the upper body muscles on Tuesday. There should be at least a 48-hour recovery period between workouts for the same muscle groups. So for example. When exercising in this fasion. . Strength training can be done every day only if the exercised muscle groups are rotated. when doing bench press. This is because when you train the primary muscle groups you also train the secondary ones. The recovery time between different exercises and sets depends. The chest. the upper back and the thighs. For beginners. but they should allow at least one days recovery and between workout days.
When planning a training session. For this reason.Beyond the four-day routine are five and six day routines. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. If you go for a run on one day. Personally. they may not benefit very much from the workout. This technique helps ensure good strength balance between opposing muscle groups which may. When you are ready for a day off. in turn. BALANCE When developing a strength training program. movement. for example then the following day. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. . Split routines can also be used to integrate cardio training with weight training. The latissimus dorsi muscles will not be overloaded and. Examples of these workouts are given later. Most muscles are organized into opposing pairs. If you do use too much weight. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. There's little point in exercising at all if you only intend to do it for three months. follow an overhead press with a lat pull-down exercise. followed by the muscles of the upper back and chest. I have seen this happen many many time's. All too often I see beginning level weight trainers over train in the first six months and quite often even in the first one or two months. reduce the risk of injury. Sequence the program to exercise the larger muscle groups first. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). do not hesitate to take a rest and spend some time recuperating. For example. then the smaller muscIes. But training at this level is not recommended for basic or intermediate level athletes. If curls are done first. as a result. It's always important to judge by the feeling in your muscles and your general energy level. For example. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. It is important to do exercises that work all the major muscle groups in both the upper and lower body. or pushing. Activating one muscle results in a pulling motion. you can train your upper body. As a result. while activating the opposing muscle results in the opposite.
SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . safety.training program can be very boring. To ensure safety and the best results. and they may also produce better results. as this can cause dizziness and even loss of consciousness. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. he can do squats with a barbell instead of leg presses on a weight machine. and altering the volume and intensity are good ways to add variety. improvement will occur. and phases of conditioning. who can observe his performance as he exercises. The athlete should periodically substitute different exercises for a given muscle group(s). As a general rule. Using different equipment. or spotter. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. The athlete should never hold his breath. exercise selection. The weight lifter should always do weight training with a partner. he can switch to partner-resisted exercises or another form of resistance training. abdominal. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest.then the arms. However. both should know how to use the equipment and the proper spotting technique for each exercise. Each athlete must understand how to do each lift correctly before he starts his strength training program. when in the field). changing the exercises. for variety or due to necessity (for example. As long as all muscle groups are exercised at the proper intensity. and neck. low back. Breathing should be constant during exercise. Also. A natural tendency in strength training is to see how much weight one can lift. Correct breathing is another safety factor in strength training. A poorly designed strength. 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. namely. For example. There are also other factors to consider. Lifting too much weight forces a compromise in form and may lead to injury.
most of the exercises in the program should be "multi-joint" exercises. On the other hand. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. For example. Also. increasing strength is only secondary to someone that is serious about body building. 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. Power lifting is probably safer than an Olympic lifting. For example. The exercise should provide movement at more than one joint. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. and inhale during the negative (eccentric) phase as the weight returns toward the floor. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. although an effective exercise. but are good for developing strength. shoulders. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. only works the arm flexor muscles. especially beginners. They should include those for the muscles of the leg. Usually eight wellchosen exercises will serve as a good starting point. These exercises will be detailed in a following section. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. For most people. EXERCISE SELECTION When beginning a resistance-training program. the pull-down exercise produces motion at both the shoulder and elbow 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. however. This will help him train a greater number of muscles in a given time.the floor. low back. and so forth. only involves the elbow joint. The concentration curl. an exercise like concentration curls for the biceps muscles of the upper arm. and not for . doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. This is because the exercises have been selected purely for for their strength properties.
During the second week. joints. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. H. A training is one particular form of circuit training. and maintenance. the weight should be increased. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. This is very important. and ligaments. he should increase the weight until he can again do only 8 to 12 repetitions. Power lifting exercises will also be explained in detail in their own section. When he can do more than 12 repetitions of any exercise. and with higher repetitions usually between 12 and 20 reps. Several different circuit training routines will be given in this book. If he can do only seven repetitions of an exercise. Circuit training is done with lighter weights. conditioning. By the end of the second week (4 to 6 workouts). he should use progressively heavier weights. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. . P. if he can do more than 12.any traditional reason. the weight must be reduced. because the beginner must concentrate at first on learning the proper form for each exercise. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. During this phase. Also less rest is taken between sets during the workout.
helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. Maintenance Phase Once the athlete reaches a high level of fitness. The use of timed sets. It does not hold back the more capable performer by restricting the number of repetitions he may do. throughout his life. unlike exercises performed in cadence or for a specific number of repetitions. . the maintenance phase is used to maintain that level. As time goes on and he progresses. ideally. The maintenance phase should be continued throughout his career and. is required to reach and maintain peak fitness levels. This process continues indefinitely. More frequent training. and so on. third. he does not need to do more than one set per exercise. 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. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. a second. recovery period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. Instead. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. Three sets per exercise is the maximum most athletes will ever need to do. As with aerobic training. As long as he continues to progress and get stronger. Although training three times a week for muscle endurance and strength gives the best results. however. After an appropriate period of rest. one can maintain them by training the major muscle groups properly one or two times a week. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. The exercise period. If he stops making progress with one set of 8 to 12 repetitions per exercise. 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. set of that exercise is done in an equal or lesser time period. The emphasis in this phase is no longer on progression but on retention.This usually involves an increase in weight of about five percent. 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.
a muscle endurance or strength training workout should not be designed to work exclusively. Then. and so forth) and sit-ups (regular. 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. different types of push-ups (regular. To meet this goal. feet-elevated. As the athletes' levels of fitness improve. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. perform a workout to strengthen all of the body's major muscles. This is done by lengthening the time period of any or all timed sets. This having been said. or give priority to. the difficulty of the activity can be increased. 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. when a athlete performs a workout geared to develop muscle endurance and strength. do timed sets to improve push-up and sit-up performance. or by any combination of these.5 minutes. wide-hand. For this reason. To add variety and increase the overall effectiveness of the activity. by decreasing any rest period between timed sets. close-hand. the best procedure to follow when doing a resistance exercise is as follows. several of these will be given. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. At the same time. and so forth) can be done. When . by increasing the number of timed sets performed. Thus. abdominal twists. and vice versa. Following this sequence ensures that all major muscles are worked. Below. In this way. First. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. those muscle groups worked by the sit-up or pushup event. a training regimen which exercises all be developed and followed. abdominal curls. here is a very time-efficient way of conducting push-up/sit-up improvement. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery.Timed sets can be applied to improving athlete's sit-up and push-up performance. This is because the muscles worked by those two exercises will already be pre-exhausted. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. Thus. and to be assured that all emergencies can be met. as a general rule. This ensures continued gains and minimizes boredom.
it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. for the beginner.performing this type of workout. This program also includes exercises to strengthen the neck muscles. The exercises should be done in the order presented. he should immediately drop to his knees and continue doing modified push-ups on his knees. or vice versa. athletes can before doing the other. this program may overwork some muscle groups. To ensure a good. major muscle groups. For example. rest intervals must be placed between timed sets. and their primary action. and make adjustments accordingly. an athlete may reach temporary muscle failure at any time before the set is over. Thus. balanced workout. and biceps curl. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. Major Muscle Groups In designing a workout it is important to know the major muscle groups. However. It has some duplication with respect to the lat pulldown. where they are located. several timed sets of push-ups can be done followed by several sets of situps. athletes must set goals for themselves. For example. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. pay attention to how the athletes are responding. Finally. graphic 3-6@@@@@@ . This applies when doing each timed set. for the more advanced lifter. It is a good program for beginners and for those whose time is limited. because of the nature of the situp. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. With this approach. the times listed in the chart above may prove to be too long or too short for some athletes. In the same way. If this happens. The beginning weight-training program will work most of the important. When using timed sets for push-up and sit-up improvement. as in any endeavor. During a timed set of push-ups.
or arch the body. Exhale during the concentric (positive] phase of contraction. and inhale during the eccentric (negative) phase. you should add in ten minutes per day three times per week at least. Begin from a fully extended. This small investment of time and money will allow you to improve your overall muscle mass faster.Here are some tips for exercising through strength training. lurch. Exercise the large muscle groups first. lunge. Do not twist. This can cause serious injury. This helps to increase motivation. and more effectively. the intensity of the workout. relaxed position (prestretched). Perform all exercises through their full range of motion. • Consider working with a physical trainer. 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. Again. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. • Work with a low amount of weight first. Always breathe when lifting. . or with the correct equipment training alone is OK too. Always use strict form. and safety. Accelerate the weight through the concentric phase of contraction. • Change up the exercises that you do so that the process is easy and fun. and end the concentric phase in a fully contracted position. Otherwise you can have a training partner to help with spotting. You'll enjoy it and you'll see improvement in the tone of your body quickly. then the smaller ones. you'll want to increase this number over time to at least 30 minutes per day three times per week. With strength training. and return the weight to the starting position in a controlled manner during the eccentric phase. 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.
but not more than 96 hours. Ensure that every training program is balanced. follow triceps extensions with biceps curls. Concentrating on weak areas is all right. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Never increase the resistance used by more than 10 percent at a time. dips. safety is a critical factor. and follow the principles of exercise previously outlined. Whether the training uses expensive machines. but the rest of the body must also be trained. Train the whole body. Progress slowly. situps. The weight of the bags can be varied depending on the amount of fill. Exercise Programs When developing strength programs for people. Alternate pulling and pushing exercises. For example. They can improve an untrained athlete's level of strength. Pull-ups. there are limits to the type of training that can be done. to let the body recover and help prevent over training and injury. cool down. three times a week. However. pushups. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. or partners. athletes should warm up. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. The availability of facilities may vary. Sandbags may seem unusual but have some advantages.Allow at least 48 hours of recovery between workouts. and single-leg squats are examples of exercises which use a person's body weight. the result is largely the same. not just specific areas. All that is required is for the athlete. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. to progressively overload his muscles. Although many towns have excellent strength-training facilities. it is unreasonable to expect that all folks can use them on a regular basis. As with all training. the development of strength does not require expensive equipment. sandbags. . Sandbag exercises are very effective in strength-training circuits.
The longer the partners work together. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. 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. It is achieved through muscle conditioning. Following are descriptions and illustrations of several PREs. increased caloric intake. and foods are consumed with the intention to build the body's metabolism and increase mass. It uses the force of gravity to oppose the force generated by muscles through contraction. the negative part of each exercise should take at least as long to complete as the positive part. 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. More than one exercise per muscle group may be used. Workouts are designed to focus on certain muscle categories. The speed of movement for PREs should always be slowand controlled. As a general rule. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Weight training uses a variety of specialized equipment designed to target specific muscle . and rest. This section will focus on weight training for body builders. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. weight training. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. the second half of each repetition as the exerciser returns to the starting position). They must communicate with each other to ensure that neither too much nor too little resistance is applied. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises.
sets.groups and movements. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Weight training is one type of strength training using weights as the primary force to build muscle mass. Another form of weight training is resistance training. If you don't use good form in weight training. sets. pulleys. These trainers can suggest specific workouts for you to begin with. Personally I have never used a personal trainer or even a training partner. they are both similar to each other. endurance. If you are a beginner at weight training. You need to build up your strength and over-working your muscles can cause more harm than good. 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. you risk muscle injury which could hinder your progress. Some people refer to weight training as strength training. we'll define some common exercises for clarification. or shape. First. exercises. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. I find I can concentrate better working out by myself. Some of your muscles might be naturally stronger than others. It involves a manipulation of the numbers of reps. While they are not exactly the same. Most gyms offer the services of a personal trainer that comes with the membership fee. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. tempo. and weight depends upon the desires of the body builder. The basic principles of weight training are pretty much the same as those of strength training. Different weights will give different types of resistance. you should not just "jump right in". The specific combination of reps. Strength training focuses on increasing muscular strength and size. EXERCISES . exercise types. and weight moved to cause desired increases in strength. size. If you want to undertake it yourself. When your muscles are resisting a weight. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. Building up slowly allows muscles to develop appropriate strengths relative to each other. dumbbells. the overall tone of that muscle will grow over time. Equipment used in weight training include barbells.
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
front barbell raise.Hold a barbell with hands a little closer together than shoulder width. Lie on an incline bench and position your head at the top. you will use a barbell. Keep your upper arms close to your head. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. let's look at a couple of sample workouts. dumbell press. This can also be done with straight bar. 2 dumbbells. Now that you know what exercises to do. Return to the starting position. Press bar overhead to arm's length. military raise. side dumbell raise. Employees at the gym can help you with proper use of the machines. they will have many specialty machines that will work specific parts of your body. Lock your legs and hips and keep your elbows in slightly under the bar. The exercises listed above can be done either in a gym or in your home. Stand with your legs about shoulder width apart and lift the barbell to your chest. If you are going to join a gym. This exercise can also be performed with dumbbells or seated on a weight bench. seated or standing or with 2 dumbbells and your palms facing in. front dumbell raise Standing Military Press For this exercise. . Press the bar to arm's length over your head. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. shoulders military press.
Keep your body and wrists straight. keeping it close to your body. Let the bar hang straight down in front of you.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. . Pull the bar straight up towards your chin.
Don't cheat by leaning forward or backward. Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders. Don't swing! Front Dumbbell Raise . depending on what you want to work most.
Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. controlled motion. lower the weight while simultaneously lifting the weight in your right hand. Then slowly lower them back down to your side again. With a smooth. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Make sure you are lifting the dumbbells up rather than swinging them up. Don't lean forward while doing this either or you risk injury to your back. palms facing backward. so that both arms are in motion at the same time. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side.Stand with a dumbbell in each hand. Hold a dumbbell in each hand with your palms turned toward your body. but not quite locked. . Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Your feet should be about shoulder width apart. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell.
Droop your shoulders down as far as possible.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Your back should be flat and almost parallel with the floor. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Switch arms after one set. Hold two dumbbells with your arms hanging at your sides. look straight ahead instead of at the floor so you can keep your back straight. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Reach down and pick up a dumbbell with your right hand. . Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your left arm should be locked at the elbow so it will support the weight of your upper body. The dumbbell should end up roughly parallel with your torso. Concentrate on pulling your elbow back as far as it can go. Raise your shoulders up as far as you can go then slowly return to the starting position. Before starting. Tighten your abs to keep your body from turning to the side as you lift the dumbbell.
or adapted for use without the machine. Firmly grip the bar with your hands almost twice your shoulder width apart. Return slowly to the upper position. until your upper body is parallel to the floor. This can also be done with your knees slightly bent. press the weight up back to the starting position. . Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. not your neck. Standing Calf Raises This can be done with a specific machine found in a gym. You can also use a wider stance to work the inner quads even more. Once you reach the bottom position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Keep your head up and your back completely straight. Bend at your waist with your legs locked. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. You can put your heels on a 1 inch block to further work the quads. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Stiff Leg Barbell Place a barbell on your shoulders. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Keep your back as straight as possible and your chin up. This can also be done holding a barbell. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor.
Your shoulders should be directly over your front foot. Position your right leg forward in a long stride. Lunges Place a barbell on your upper back.the higher the box. Lift your chest up and look straight ahead. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. raise yourself by pushing your hips slightly forward and up toward the ceiling. your shoulders should be directly over front foot. Place a barbell behind your head at the base of your neck. and lean forward slightly at the waist. and straightening your leg. Return to the starting position. or alternate legs for each rep. the more difficult the exercise. Complete a full set. At this point. your knee should be directly over your toe. Now. Keeping your front foot flat on the floor. bend your knee (of your front leg). Keep your back tight and your chest out throughout the entire exercise. and your chest should be directly over the middle of your thigh.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Stand up straight. Keep your head and neck in line with your torso so that you are looking forward. lower yourself until the knee of your front leg is bent 90 degrees. Pause briefly in this position. sit your hips back (like you are going to sit in a chair). Reach one foot back and place your toe on the box. Mid Section . then switch legs and repeat. If you have difficulty lowering yourself down this far. Your foot should be far enough in front of you so that when you bend your right knee. Keep your opposite foot flat on the floor and point your toes forward. At this point. then slowly straighten your legs and raise your body back up to a standing position. Grasp the barbell with both hands with a wider than shoulder width grip. lowering your hips so your rear knee just clears the floor. leading with your head and chest. Slowly bend your knees. 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. your thigh and lower leg form a right angle. your hips should be sitting back. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground.
and your lower back should remain on the floor. Focus on slow. Continue to push down as hard as you can with your lower back. controlled movement .don't cheat yourself by using momentum! Workout Routines Bulk Up . Begin to roll your shoulders off the floor. Your shoulders should come up off the floor only about four inches. or resting on a bench with your knees bent at a 90 degree angle. Place your hands lightly on either side of your head keeping your elbows in. place them three to four inches apart and point your toes inward so they touch.Crunches Lie flat on your back with your feet flat on the ground. If you are resting your feet on a bench. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles.
two-steps-forward. on the other hand. Again. you need to start out with some warm up exercises. You should also have an appropriate cool down period after you are done working out. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. you learn to push your muscles harder and inflict more damage that takes longer to recover from.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. As a beginner. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. begin with two sets of 10-12 reps each. If the word "damage" makes you flinch. You can progressively increase the amount of weight you lift as you get stronger. Day 1 . A warm-up session prior to working out can not only help get your body ready for exercise.Upper Body For the following exercises. This plan is just a suggestion. but your mind will get prepared as well. This is what bodybuilding is all about – a continuous cycle of one-step-back. Beginners. The reason is simple: as you get more experienced. You can adapt it as needed to suit your workout goals. This can be simple stretching as you get your body ready to work. you can work out more frequently than more advanced body builders. With any workout. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. repeated over and over on a weekly basis. 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. get sore but bounce back quicker since the muscular damage isn't as severe. it's important to start out slow and not push yourself beyond your limits. don't worry. This can also be simple stretching exercises and deep breathing. . It's a good thing for a bodybuilder to incur limited muscle damage.
• 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. 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.12 reps each • Chin ups (get assistance if necessary) . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . 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 .Rest Day 4 .Lower Body and Abs Again.Upper Body Increase your sets to 3 doing 10 .
consider starting out with a two or three day plan. Day 1 . Keep in mind that you won't get results as quickly with a fewer 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. . Here is a sample three day workout. Chest.• 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 . and Abs Do three sets of 12-15 reps each.Rest If a four day workout plan is too much for you. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . it can still be effective. but if you need to start out slowly.
but you can choose whatever foods you want to get what you need.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . Triceps. By doing this. there is increased blood flow to the muscles.Biceps. This is to make sure that you have enough energy to make it through your entire workout. During training. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. . you should eat some protein and carbohydrates. When you consume protein and carbohydrates prior to a workout. your body can take advantage of that extra blood flow and work the muscles more efficiently. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.Legs and Shoulders Do three sets of 12-15 reps each. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . Many people opt for a protein shake and a bowl of rice.
This is to get the blood flowing through the muscles. muscular endurance. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Be sure and rest between sets to allow your body to adjust and recover. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. 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. Remember. If you find that it's just a bit too easy. Circuits can also be designed to concentrate on sports skills. athletes' . Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. add a little weight and do the exercise again. try more weight. Circuit training is a term associated with specific training routines. Circuits can promote fitness in a broad range of physical and motor fitness areas. Usually that's around a minute or two. coordination. and flexibility. It describes calisthenic exercises for developing strength. This could be a little time on a treadmill or walking. strength. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. These include cardio endurance. The goal is to add weight until it's difficult to complete 8-12 reps. 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. endurance.It's a good idea to keep track of your workouts and how many sets and reps you are doing. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. not lift weights. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. On the second set. It's also a good idea to do your first set with very little weight. flexibility. and speed. be sure to take note of how long it took you to get to that point. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits.
there is no set time for staying at each station. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. but increase the number of repetitions.Increase the time per station along with the number of repetitions. Fixed Circuit In a fixed circuit. and sequence of stations. a specific length of time is set for each station. Aside from this. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. Free Circuit In a free circuit.Increase the number of times athletes go through the circuit. and any number of athletes can exercise for various lengths of time.common tasks. These include the time. number of times the circuit is completed. . doing a fixed number of repetitions at each station. it can provide both fun and a challenge to any athletes' physical and mental abilities. The time is monitored with a stopwatch.Keep the time for completion the same. . athletes work at their own pace. number of stations. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . the quality and number of the repetitions done should be monitored. circuits can be organized to exercise all the fitness components in a short period of time. number of stations. Each has distinct advantages. Almost any area can be used. number of time. or any combination of these. At the same time. These are discussed below. and no signal is given to move from one station to the next. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. the free circuit requires little supervision. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. In addition. . and athletes rotate through the stations on command. Progress is measured by the time needed to complete a circuit. number of athletes.
Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. slowdowns. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Number of Times a Circuit is Completed To achieve the desired training effect. . Number of athletes If there are 10 stations and 40 athletes to be trained. circuits to develop both strength and cr fitness may have as many as 20 stations. When a fixed circuit is run. For example. Difficult exercises can be alternated with less difficult ones. exercise periods may be increased to 30 seconds or longer for all three rotations. and taking 15 seconds to move between stations. After the warm-up. and poor results. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. in this instance a rope jumping station must have at least four jump ropes. As athletes become better conditioned. Another option is to have four rotations of the circuit. The whole workout takes less than 45 minutes including warm-up and cool-down. respectively. the athletesm should be divided into 10 groups of four each. It is vital in a free circuit that no athlete stand around waiting for equipment. the time at each station should always be the same to avoid confusion and help maintain control. a circuit may have ten stations. On the other hand.Time One of the first things to consider is how long it should take to complete the circuit. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. The exercise time at each station may be reduced to 20 seconds the second and third time through. exercising for 30 seconds at each station. Further. athletes may have to repeat the same circuit several times. Having enough equipment reduces bottlenecks. For example. athletes may run through the circuit three times. Each station must then be equipped to handle four athletes. A circuit geared for a limited objective (for example. developing lower-body strength) needs as few as six to eight stations. Consider also the time it takes to move from one station to the next.
calisthenics. After deciding how many stations to include. he should not limit the circuit to only these activities. For example. the same muscle group should not be exercised at consecutive stations. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. but it may have as many as 20. while muscular endurance work may be secondary. improving cardiorespiratory endurance may be the top priority. grass drills. For example. Arrange the Stations A circuit usually has 8 to 12 stations. in a circuit for strength training. However. in a strength training circuit. He can choose from the exercises. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. and guerrilla drills described in this section. conditioning drills. increasing muscular strength may be the primary objective. The six steps below cover the most important pects of circuit development. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. exercisers may follow . 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. For example. the designer must decide how to arrange them. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s).DESIGNING A CIRCUIT The designer of a circuit must consider many factors. On the other hand. Imagination and fun are important elements in developing circuits that hold the interest of athletes.
Another approach might be to alternate between upper and lower body exercises. The necessary equipment is placed at each station. they may run laps or run between spread-out stations if space is available. athletes may run five laps or for 20 to 40 seconds between stations. #########show exercises . 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. If the designer wants to include running or jogging a certain distance between stations. In some cases. However. The choice of exercises depends on the objectives of the circuit. In the gymnasium. spreading the stations too far apart may cause problems with control and supervision. The sketch should include the activity and length of time at each station. each muscle has a chance to recover before it is used in another exercise. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station.the pushing motion of a bench press with the pulling motion of the seated row. The choice of exercises for circuit training depends on the objectives of the circuit. By not exercising the same muscle group twice in a row. If some exercises are harder than others. instructions for the stations are written on the signs. and all other useful information. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. he may do this in several ways. athletes can alternate hard exercises with easier ones. the number of stations. Outdoors. Select the Training Sites Circuits may be conducted outdoors or indoors.
use 50 counts per minute unless otherwise directed. With a slow cadence. lunger. some of the calisthenics listed below may be done in cadence. will derive the greatest benefit from many of these exercises. use 80 counts per minute. because of predisposing conditions or injuries. for the average athlete. They can help develop coordination. with the lower back properly supported. and strength. Poorly-coordinated athletes. sit-up. squat bender. the possibility of straining the lower back increases. flexibility. following the directions written below will produce satisfactory results with a minimum risk of injury. few calisthenic exercises are really unsafe or dangerous. Exercises such as the push-up. For example. and directions are provided below with respect to the actions and cadence.Calisthenics Calisthenics can be used to help develop coordination. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. and strength. flutter kicks are an excellent way to condition the hip flexor muscles. shouId not do the advanced exercises highly fit athletes can do. Also. without support. and chin-up/pull-up. Calisthenics can be used to exercise most of the major muscle groups of the body. Use good judgment before performing these exercises. calisthenics such as the bend and reach. Few exercises are inherently unsafe. These calisthenics are noted. such as trainees. Although calisthenics have some value when included in a cardio circuit or when exercising to music. however. a conditioned athlete may use multiple sets of flutter' kicks with good results. some people. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. and side-straddle hop can best be used in the warm-up and cooldown periods. When doing exercises at a moderate cadence. On the other hand. SAFETY FACTORS While injury is always possible in any vigorous physical activity. for the average athlete who is of sound body. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Cardio Vascular and muscular encurance. cardio and muscular endurance. on the other hand. athletes with low fitness levels. flexibility. Finally. parallel bar dip. . However. may find certain exercises less safe than others. However. Nonetheless. knee bender.
Progression and Recovery Other important principles for avoiding injury are progression and recovery. Therefore. they should work them at a reduced intensity to minimize stress and permit recovery. not conditioning drills done to cadence. Such a program has variety. develops all the fitness components. slow stretching exercises. it minimizes injuries caused by overuse. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. should be used. These exercises are beneficial when the athlete is fit and he does them in a regular. The day after a "hard" training day. The following are key points for ensuring safety during stretching and calisthenic exercises: . Some athletes complain of shoulder problems resulting from rope climbing. horizontal ladder. and follows the seven principles of exercise while. Also. However. a certain level of muscular strength is needed to do them safely. at the same time. athletes can benefit from doing partner. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. For example.Friday (M-W-F) training objective is cardio vascular fitness. This is especially true if someone has had a previous injury to the back. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. progressive manner. if athletes are working the same muscle groups and/or fitness components. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. and crab-walk exercises. if the Monday-Wednesday. To ensure balance and regularity in the program. Programs that try to do too much too soon invite problems. athletes should progressively train to build up to these exercises. The best technique is to train alternate muscle groups and/or fitness components on different days. wheelbarrow. ballistic (that is.The key to doing calisthenic exercises safely is to use common sense. Using such exercises for unconditioned athletes increases the risk of injury and accident. If this type of action is performed.resisted exercises followed by a slow run. athletes can do running at THR with some light calisthenics and stretching.
. To make it even better. head out for a walk with your spouse for a few minutes. cooling down. CALISTHENIC EXERCISES The following are some common calisthenic exercises. which will make the process easier and even more enjoyable. if done. .Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. This is a great way to get in some quality time away from the television. This means feeding it the right regimen of movements. use a stationary bike. However. controlled movements with little or no extra weight. use only slow. take them with you. 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. consider these easy and fun ways to get in the exercise that you need. If you can't leave the kids. You get the exercise you need without missing your television program and time will fly by. Start by working in exercise through aerobics and strength training into your day..Stretch slowly and without pain and unnatural stress to a joint. You can even start doing these things at home. too. you need to give it the physical movement that it needs. Visit your local recreational center or community center. ride the bike.A combination of spinal rotation and bending should generally be avoided. Use static (slow and sustained) stretching for warming up. . During your favorite show. ballistic (bouncy or jerky) stretching movements. • Do it with a pattern. • If you can't leave the television. Your Overall Body Fitness Plan To improve the physical fitness of your body.
and physical work with greater efficiency and less risk of injury. It will make all of the difference in how effective it is for you. For many it's a great stress relief and it can be a lot of fun. tests can be used to assess flexibility in the hamstring and low-back areas. in part. Stretching should not be painful. People with poor flexibility who try to stretch as far as others may injure themselves. you will come to enjoy exercising. Swimming. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. Developing and maintaining it are important parts of a fitness program. Your overall body fitness means exercise and movement. climbing. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. martial arts. disease-free joints. you'll probably find every excuse not to do them. These areas are commonly susceptible to injury due. running. However. It involves the ability to move a part of the body through the full range of motion allowed by normal. When you begin to add these into your day. Because people differ somewhat anatomically. . Make it your goal to actually put together a workout that you enjoy. 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. No one test can measure total-body flexibility. A simple toe-touch test can be used. Flexibility is the range of movement of a joint or series of joints and their associated muscles. Yet. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Flexibility is a component of physical fitness. Good flexibility can help an athlete accomplish such physical tasks as lifting.• Do sports and other physical activities that you enjoy. loading. to loss of flexibility.
These are described here and shown later in this section. You may weaken the muscle. the myotatic reflex causes it to tighten and attempt to shorten. He should hold each stretch for ten seconds or longer. but no pain. for best results. When pain results from stretching. This lets the lengthened muscles adjust to the stretch without causing injury. requiring a long slow recovery process. Stretching Techniques Using good stretching techniques can improve flexibility. Without it. Set your stretching goals over a period of weeks or months. There are four commonly recognized categories of stretching techniques: static. . not days. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). If you overstretch you can injure the muscle and end up decreasing your flexibility. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. and ballistic. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. The reflex opposes changes in muscle length. Every muscle is subject to the myotatic reflex. It is a safe and effective method for improving flexibility. our muscles would be allowed to overextend and tear. passive. This lengthens the muscles without causing a reflex contraction in the stretched muscles. When a muscle lengthens beyond a certain point. proprioceptive neuromuscular facilitation (PNF). especially during a sudden or extreme change. the easier it is for the muscle to adapt to that length. Static stretching should not be painful. Although an important safety feature. The athlete should feel slight discomfort. and it prevents strains and tears. stretching must be slow and deliberate. The athlete assumes each stretching position slowly until he feels tension or tightness. by limiting range of motion and preventing the body from hurting itself. The longer a stretch is held. To counter the reflex. This is the tension you feel during stretching exercises. it can be an obstacle to athletic development.
or rubber tubing. and as part of a warm up for any athletic activity. Gently stretch to a point of tension and hold. Individuals and units should not use ballistic stretching. BALLISTIC STRETCHING Ballistic. • Don't bounce or jerk when you stretch. bike riding. for five to ten minutes before stretching to warm up the body. . The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. • Complete a large muscle warm-up such as brisk walking. including one increasing your flexibility. Stretch gradually. to help him stretch. Bouncing causes the muscles to tighten and increases the risk of injury. such as a towel. Other key points include: • Consult your doctor before starting any exercise program. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. jumping jacks etc. pole. Although this method may improve flexibility.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. This produces a safe stretch through a range of motion he could not achieve without help. 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. This is especially important if you've suffered a previous injury that may be affected by flexibility training. and with proper form to avoid injury. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. it often forces a muscle to stretch too far and may result in an injury. • Devote several minutes to stretching three to five days a week. Safety Guidelines Stretching is only beneficial if done properly. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. or dynamic.
. blood pressure. allow some time to see results. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Stop if you feel any pain. stop immediately and consult your health care provider. not pain. . FITT Factors You should include stretching exercises in all of your workouts. • Hold the furthest point of any stretch for a few seconds. • You should never feel pain in your joints during stretching exercises. A recommended sequence of warmup activities follows. Remember. assumed slowly and gradually.• Don't hold your breath. A mild sensation of pulling should be felt in the target area. Frequency: Do flexibility exercises daily. then stretch further and hold that new position for 20-30 seconds. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. as well as passive stretching and/or PNF stretching. and increases the temperature of the active muscles. • Hold each stretch with a feeling of lengthening the targeted muscles.Slow joggin-in-place or walking for one to two minutes. • If you're a beginner. start slow & don't over do it. Do them during the cooldown to help maintain flexibility. Type: Use static stretches. circulation. The following FITT factors apply when developing a flexibility program. This causes a gradual increase in the heart rate. If you do. Be patient. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Athletes should do these for five to seven minutes before vigorous exercise . • Don't overstretch. breathe normally and deeply with a feeling of relaxing the body. it took years to get tight.
Do not stop suddenly after vigorous exercise. and stretching exercises should be a major part of both. as this can be very dangerous. This helps prepare the neuromuscular pathways.Slowly mimic the activities to be performed. . Work each major joint for 5 to 10 seconds. lift a lighter weight to warm-up before lifting a heavier one. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. to increase the intensity level before the activity or conditioning period.Slow. as described in another section. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. It also increases the joint's range of motion and positively affects the speed of muscular contraction. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. Stopping exercise suddenly can cause blood to pool in the muscles. static stretching of the muscles to be used during the upcoming activity. arm circles. . The warm-up increases the flow of blood to the muscles and tendons. The following information explains the importance of cooling down and how to do it correctly.Calisthenic exerciese. knee/ankle rotations) to gradually increase the joint's range of motion. For example.. . After running. .Slow joint rotation exercises (for example. and do not bounce or bob. one should walk for one to two minutes. for example. Hold each stretch position for 10 to 15 seconds. . thus helping reduce the risk of injury. thereby reducing blood flow to the heart and brain.
Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Such programs include sensible diet and exercise regimens. Stretching is one form of exercise that takes very little time relative to the benefits gained. if possible. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. . Rotation Exercises Rotation exercises are used to gently stretch the tendons. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Use partner-assisted or PNF techniques. . The following exercises should be performed slowly. this method is very time-consuming and expensive and usually done only at hospitals and universities.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Athletes who are overweight should follow a fat loss program. Be careful not to overstretch. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers.. This may provide better movement and less friction in the joint. A more accurate way to determine body composition is by hydrostatic or underwater weighing. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. The muscles are warm from activity and can possibly be overstretched to the point of injury. ligments. There are also height to weight and circumference ratio's but these are the least accurate. You may also work on it at home. However.
gender. Too many bad choices over time can accumulate into a poor diet. dieting is something that is simple to do healthily even if you can't live without certain foods. not a temporary thing but a permanent thing. here. If you don't fall into the well-muscled category. We aren't talking about a diet that you will go on to lose weight and then come off of later. too. Think of your diet as being free. What you need to accomplish through a diet is to train your body to eat healthily. which is best accomplished by a combination of eating less and exercising more. Yet. full of taste and adventure. you may not necessary be over fat. open. However. you can do it with lots of favors that you AND your children will enjoy. Poor choices like a lunch of soda. People always want to know if a particular food is good or bad for them. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. You Are What You Eat. If you exceed the weight listed for your height. we aren't talking about a diet to lose weight. limiting or boring. troublesome. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. only a small percentage of their total body mass may be fat. This exercise program meets the requirement to be physically active everyday. chips. Don't think about a diet that's taxing. Losing one to two pounds a week is a realistic goal. with all of the comfort that you want and need. . 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. No single food choice is necessarily a bad choice. And. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. Although that sounds even worse. You need a diet that is actually a way of eating. and height. You can do it even when you are in too much of a rush and don't have time. Take a look at the weight allowed for your height as shown in Table 1.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. it's time to starting making some changes to your lifestyle. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. But.
and they are very low in calories meaning you can eat more. • Your blood pressure rises.What's Healthy? The foods that you need play a significant role on your health. fats. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. • Your body does not heal as quickly from injury. 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. If you consume the wrong foods all of the time. the food that you consume is the fuel that your machine needs. In our machine look at the way that food works. 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. and sugars that can cause you health issues. Unlike "white" foods. whole grains give you so much more health. it won't perform the right way. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. your body will not be able to perform as well as if you gave it the highest quality foods. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. • Whole grains are also an important product of a healthy diet. All sorts of problems arise from not eating a healthy diet of food. They don't cause you to gain weight like others. If you don't give it quality food. healthy food is just as important. improve your physical fitness from the inside to the out. your heart rate increases to unhealthy levels. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. . • You are more prone to limitations physically as well as mentally. They provide antioxidants to a high level that helps to heal your body. In the way of your body. • Fruits are sweet so they can solve the sweet tooth. • Without nutrition. your body can become ill faster and with greater intensity. But.
If you don't do anything else. The good news is that you don't often need a lot of work to make them happen.• Water intake is also important. 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. you're eating less and that you aren't getting as many calories from other liquids. He or she may recommend a diet that is different for your specific health issues. • Meats are important parts of the diet. Spend one or two days recording the foods that you eat in an average day on a piece of paper. take note of how a normal day or week goes for you. too. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. The body goes into dehydration mode. Consuming enough water means that you'll system is hydrated. The average person should consume about 1800 to 2000 calories per day. improving these five areas is all you need to do. If you are dieting and need to lose weight. 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. you need to take into consideration the location that you are right now. Where Are You Now? When it comes to improving your diet fitness. you may want to find out if there are any possible problems with the foods that you eat to your overall health specifically for your health problems. causing you to keep in all that you can. 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. too. Dieting To Lose Weight Finally. You need protein but you shouldn't want to get it from fatty meats. What do you eat for breakfast. In addition. you need to reduce this amount to at 1500 to 1600 calories per day. Your doctor may have additional or different recommendations for your health. if you need to lose weight. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Those that do not get enough fluids end up having a body that retains water rather than having less. All foods and drinks should be noted! .
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. there are several key things for you to address. Don't worry. anxious. If you just love the taste. you need to address this emotional problem. Next. 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. For example. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. 3. you can find ways to get much of the same taste without a lot of the calories. 4. that's a different story. sour cream and butter just because you love the taste.2. are you connected with that big slice of apple pie because it was your favorite growing up. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. you may have an emotional attachment to the foods. determine if there is a better way for you to get the foods that you like. If you love your mashed potatoes loaded with gravy. Being honest with yourself is important. For example. they aren't all bad! First. find out why it is that you can't give them up. sugars and calories in general. How often did you eat without actually being hungry but being instead bored. though. Figure out how many calories you are consuming in an average day. For most people this is as simple as tracking what they eat over the period of a few days to a week. 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. 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.
now you need to consider how you will make changes that you can actually live with. instead of eating it every few days make it the reward that you get for a week of good eating. How Can You Improve? Okay. remember moderation is the key factor in real diet fitness health. Here are several key areas to make changes and exactly how you should make them. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. 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. 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. Indeed you may want that slice of apple pie. 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. If you are a diabetic. 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. One limit to this is when the food itself is detrimental to your health condition. and therefore you can improve your health overall. If you can not commit to making changes here. That's exactly what you need to strive for here. use it in a different way. your diet fitness can threaten your life through disease and even early death. This section of our book is long for a reason.By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system. There are certain times in life that foods become prime suspects to leading to health risks. We've already talked about what foods you need to eat for a healthy diet. But. If you don't know you should talk to your doctor about this. here is comes. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. For example. Yet. Don't fret about the foods you love. limiting diet that's going to make your taste buds go permanently bland is up next. The awful. You should know what types of foods you can not eat. Food isn't worth the risk of your life. .
For example. In addition. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. Garlic is a great antioxidant for your heart too. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. Or take a supplement of fish oil. Consume more fish. You should try to consume at least 2 to 3 servings of fish per week. 1. And. The darker. replacing the vegetable oil in your diet with olive oil. eat lean cuts of meat. in moderation can improve your health.Heart Health Improving your heart's health is essential. Instead of using a lot of salt. Reducing the amount of sodium that you take in is also a key factor in improving health. the more antioxidants are in it. Antioxidants can help to transform your health. richer and brighter the color is. you should instead consider getting them from whole foods as they are richer as well as tastier that way! Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made. They can help to unclog your heart's arteries from cholesterol. you are in a hurry and who has time to chop up vegetables? Well. . 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. A good way to know if they are in the foods that you are eating is to look at the color of the food. 2. there are various foods that can help you to improve your hearts health. Yes. there are reasons why an investment in a bit more time here can literally save your life. For this. try other flavor additions to your dishes. they help to remove toxins from your body which means a reduction in risks of cancer.
Look at labels. Add one new recipe to your diet each week. eat a bit slower. but replace at least part of it with ground turkey or pork. Replace white rice and pasta with whole grain. One good switch is with ground meats. Try to look for ways to improve your current recipes through replacing butters. 2. Replace white bread with whole grain bread. then.Many foods that are pre-made contain high amounts of preservatives. we'll make it simpler for you. This single movement alone will improve your health considerably. milks. Start looking for leaner cuts of meat. To help you to not feel hungry. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Learn to read labels so that they tell you what's in the foods you eat. The trick you should follow. No boxed dinners. Eat more fruits and vegetables. meats that are high in saturated fat are clogging your heart. is to visit your grocery store and walk around the outside aisles only as much as possible. No food in one sitting should be a larger quantity than the size of your palm. 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. The produce section is your friend filled with riches. Don't reach for beef. Avoid the aisles and you'll improve your health overall. or products that are placed in foods to keep them fresh and looking good. Reduce portion sizes. 4. Remember. salts. 3. no frozen entrees. You won't notice the taste difference. cholesterol. Visit the website of the American Heart Association to get heart healthy recipes. Some of these preservatives can clog up your heart. can lead to increased health risks for cancer and they put the pounds on. . Meats. Eat more fish. unhealthy foods with foods that are better for you. 6. Remove soda from your diet. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. It adds weight to your body and it causes all types of health risks later in life. Reduce the amount of fat. eggs and other fresh products usually line the walls of the building. chicken and pork over beef. Look at your grains. and sugars in the foods that you eat. 5. butter or creams.
Food is a requirement to living and a healthy diet is an essential part of living a long life. When your muscles are filled with glycogen. you'll need a lot of different nutrients. Many people don't pay enough attention to the types of food they eat. you will get into the habit and will eventually love the differences you have made. . your body will start breaking down muscle tissue for glucose. Glycogen is the principal form of energy that is stored in muscles. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy.If you need to lose weight. they both look and feel full. Carbs Carbohydrates are the body's main source of glucose. If you're not eating enough carbohydrates. To have enough energy to perform your workout. Glucose also provides energy for your brain and making blood in your body. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Calories are tiny bits of energy that your body uses to perform work. Don't make sacrifices here for speed. Remember. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. then you need to consider a calorie reduction. One of the most important would be carbohydrates. Glucose can be made from protein. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. But food is very important in a body building program. but that requires the breakdown of body protein from muscle. Glucose is a simple carb that is stored in your muscles and liver as glycogen. the foods you eat can make a huge difference in the effectiveness of your program. Food supplies us with calories. convenience or habit. Dropping just a small amount of weight means that you need to eat less and do more physically. While you may love food. while making changes at first is a challenge. Eating healthy isn't an option if you wish to increase your lifespan and increase your health.
After training. oatmeal. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. For men. and besides your postworkout meal. Blood sugar and muscle glycogen levels are low from your overnight fast. The resulting insulin spike is a double edged sword. and aiding in muscle glycogen formation and growth. Your body must replenish these levels before stimulating the fat storing machinery in the body. Divide your carb meals into six servings throughout the day. Eat some simple carbs after your workout and eat more of them. state. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. or muscle building. Breakfast is definitely the most important meal of the day. the amount of carbs that should be taken in by multiplying their body weight by three. it can prevent muscle catabolism while promoting anabolism. the intake of simple carbs can stimulate fat storage. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Women multiply their body weight by two to get their carb gram intake. Eat about 25% of your daily carbs at this meal. you must consume enough fiber in your diet. Beans and oatmeal are two excellent sources of fiber. . potatoes. If you eat too many carbs in one sitting. If you have not been working out. sugar and refined foods such as white bread and white rice . That number will be the amount of grams that should be consumed daily. For example.typical simple carbs . the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look.are digested quickly and easily.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. whole grain breads. 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. Focus on unprocessed complex carbs like sweet potatoes. A high carb intake at your post training meal will have less chance of being stored as fat. it is also the best time to load up on carbs. and brown rice. however. Along with carbs. Honey. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage.
burned. You usually see this in people who are starving. . The total carb intake is the same. your body will break down muscle tissue to get it. Protein intake exceeds output. Protein Another important nutrient every body builder needs is plenty of protein. so your body won't need as much. nitrogen balance is an important concept to keep in mind when talking about proteins. repairing. Your energy requirements will also decrease at this time. and protein is retained in tissue as new muscle is added. then the standard 600g for the next two days. Eat 50% fewer carbs (300g) for two days. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. state. Protein is involved in growing. your body will store them as fat and increase weight gain instead of muscle mass. Glucose molecules make up carbohydrates just like amino acids make up proteins. and replacing tissues.As your day wears on. If you eat carbs late in the day. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Obviously. then 50% more (900g) for the next two days. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). if you consume more than you lose. try varying the volume of intake. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). and then increases insulin levels (ensuring no loss of muscle) on the final two days. If you lose more nitrogen than you consume. That is made possible because proteins are the basis for body structures. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. you will want to rotate your carb intake. Your body is degrading muscle and other body proteins. injured. your carb intake should decrease. Amino acids are the building blocks of protein. On the other hand. or muscle building. you will be in an anabolic. This is not good because the opposite is now happening. this is something that you want. if your protein output exceeds intake you would have a negative nitrogen balance. If you are needing to lose some fat along with building your muscles. Watch out. For body builders. or have a fever. This puts your body in what is called a catabolic state. For example.
Saturated fat is bad. Many diets have you cutting back on fat and carbohydrate intake. Fat combines with glucose for energy in order to spare the breakdown of protein. and eggs. When calculating the amount of protein you are eating. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. To compensate. catabolic means muscle loss. Ultimately. 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. your body won't grow when it is in a catabolic state. you'll need the amino acids in protein to work in your body.build muscle. A 200 pound body builder. protein can do what it is supposed to do . The key to fat intake is to stay away from bad fats and only eat the good fat. your protein intake should increase to 1 1/2 times your bodyweight. steak. The general rule is to consume daily the same amount of grams in protein as your body weight. you need to focus on the complete sources rather than those that are incomplete. Fats Yes. If you are dieting while body building. but if you want to get ripped with your body building program. milk 2 T. you'll need to eat more protein to counteract this effect. In body building contexts. fish. These are the fats that contribute to heart disease and high cholesterol. . That way. would need to eat 200 grams of protein every day to put the body in an anabolic state. Be aware of the amount of protein you are eating and make them work for you instead of against you. While there are proteins in other foods.An anabolic state is when your body has a positive nitrogen balance. Because of the chemical composition of saturated fat. concentrate on the complete sources of protein like meat. cooked broccoli 1 c. your body cannot break it down very well. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. therefore. cooked 5 oz. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. Fats are the main source of energy in the body. you'll still need some fats in your diet. even when you are building the perfect body.
At room temperature. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. They play an important role in protecting the body's vital organs. You should truly strive to eliminate all trans fats from your diet. Because they reduce inflammation in the body. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. So basically. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. Fats keep the body insulated. seafood. joint pain. These fats are found naturally in foods like nuts and avocados. These fats are most often found in fish and can have some significant health advantages. They can reduce inflammation. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Fats are actually an important part of any diet. whole milk dairy products like milk and cheese. Omega 3 Fatty Acids can actually help combat conditions such as depression. and even Type 2 diabetes. This type of fat is often used in commercially processed food because they are preserved longer. well. help prevent cancer growth. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. saturated fats are hard and solid. Unsaturated fats are easier for your body to break down. heart disease. and improve brain function. Pay close attention to the fat content of any processed foods you are eating and keep it to a minimum or else your body will store that fat as. Unsaturated fats are in liquid form as in oils. They are also more readily stored as body fat. Trans fats should also be avoided. . fat. fatigue. so they should be limited. and diabetes. as well as egg yolks.Saturated fats are commonly found in animal products such as meat. Trans fats cause an over activity in the immune system and are linked to stroke. maintain healthy hair and skin as well as providing a sense of fullness after meals. Elevated levels of LDL can clog arteries and cause heart disease. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body.
Not only that. it slows down your metabolism hindering your body's ability to process foods. it becomes much harder to build muscle. Not only will having a hangover lower your workout intensity. In fact. alcohol can have a detrimental effect on your progress. magnesium. Because your cells aren't holding as much water. consider using nuts and seeds instead • Try making sandwiches with avocado and tuna instead of higher fat lunchmeats • Eat fish at least three times a week to increase your Omega 3 intake • Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes When you start on a body building program.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. you must be careful not to overdo on the fats. There are several reasons why it does this. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. For one. Alcohol consumption also hurts muscle growth. Having higher levels of testosterone can help with your workouts by making you more aggressive. • Use olive oil in salad dressings and when cooking • When baking. But when you are a body builder. iron and potassium. That includes alcohol as well. but drinking actually lowers protein synthesis by twenty percent. As many know. you will not be as intense in your lifting and weight training. 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. phosphorus. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. it dehydrates your muscle cells. Alcohol contains nothing but empty calories. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. About a 1/2 cup is a good amount. relaxation and growth including calcium. instead of topping with chocolate or candies. It has no nutritional value but it does contain high caloric content. Many people like a drink or two or even three to help them unwind and relax. . so when those levels are down. you will want to pay close attention to the foods you are feeding your body. hydrated and even over hydrated muscles allows for a much higher anabolic environment.
drinking water can actually help you shed excess water weight. For this to work properly. the body. begins hoarding it. and you should. then you need even more water to help your kidneys do their work. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. urea (a toxic substance). thinking there's a shortage. coffee. If the liver is doing some of the kidneys' work. it can be especially important. Many vitamins are water soluble. Soda. Contrary to popular belief. • No regular soda! Diet is better for you anyway and doesn't contain sugar . Supplements like creatine work in part because it pulls water in muscle cells. it burns less fat. Plus. The caffeine can increase fluid loss. This water is stored in extra cellular spaces. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. creating an anabolic environment needed for muscle growth. Water is good for you anyway. as it helps remove excess nitrogen. Water is part of every single metabolic process that the body undertakes. if you're training hard. In addition. For body builders. In other words. and water unlocks the power of those vitamins. some of the load is transferred to the liver. but if your diet stinks. The liver metabolizes stored fat for energy. then you need a basic mega-vitamin. A good diet is essential to an effective body building program. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. the kidneys can't function properly. If you're going to be using supplements in your body building program. you need plenty of water. so you're not getting the hydration you need. Water is especially important when following a "high protein" diet. If you're eating big to gain weight. water can help them work. you won't be doing yourself any good. but for body builders. and ketones. Use artificial sweeteners instead. Without enough water. You can workout with the intensity of a professional.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. you'll need much more. Water flushes out toxins and other metabolic waste products from the body. your skin starts looking soft and puffy. When this happens. water can actually reduce feelings of hunger. When water is in short supply. and tea don't count either.
• 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
cover and cook on low for 45 minutes.15 minutes. Cover and cook over medium heat for 10-20 minutes. Optional: Garnish with lemon slices. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Add the chopped onion and mushrooms. frozen spinach. low fat ricotta cheese Salt & pepper to taste 4 boneless. and cheese mixture in a bowl. Serve. In a separate bowl. or put toothpicks through them. spinach. drained capers Paprika to taste Rinse fish and pat dry. Top on whole wheat pasta or brown rice if desired. . Serve. minced or pressed 2 tbsp. garlic & oregano Arrange fish filets in a single layer in skillet. spread with mustard/garlic mixture. salt and pepper in. Serve plain or over brown rice. Fish filets One 14 oz. Arrange fish and zucchini in a single layer in a large pan. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Add browned chicken. low-calorie Dijon mustard 1 clove garlic. Uncover and cook an additional 15 minutes. Tie the chicken breasts together with butchers twine. Pan Broiled Fish 1 lb. stirring occasionally. Sprinkle with paprika and capers. Serve over your favorite type of noodle. slice in half and flattened Combine the onion. Bake at 350 degrees for 30-35 minutes. Broil on top rack for 5 minutes. stir together mustard and garlic. Ground Turkey Breast Sauce 1 lb. Can diced tomatoes w/ basil. Cover with tomatoes and liquid. Put a dollop of the mixture into each chicken breast. Put the all spice. Drizzle with lemon juice. thawed and dried 1 egg lightly beaten 8 oz. skinless chicken breasts. egg. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Turn fish over. or until the fish easily flakes with a fork. ground turkey or beef 1 chopped onion 1 cup chopped portabella mushrooms 1 tsp allspice 1 tsp red pepper flakes Salt & pepper to taste 1 jar spaghetti sauce Brown the meat with the red pepper flakes. Pour the spaghetti sauce in. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp.
Add cheese if you like and let it melt after turning the burner off. and tuna. or just use more egg whites. plain. barbeque sauce In large bowl or Tupperware. Add tuna and sprinkle with seasoning. Cook to desired texture. You can eat this on some whole-wheat bread. combine all ingredients and stir until well-mixed. 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. This is also good cold. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. mustard. Eat plain or on a bed of pasta. Microwave for approximately 1 minute when ready to serve. and chicken. beans. low fat mayonnaise 1 tbsp. Mix well and spread over bread. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. Add tuna with an amount of Worcestershire Sauce that you like. Add barbeque sauce and stir together until well-coated.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Add mayo.1 cup cooked brown rice 1/4 can red beans 2 tbsp. combine rice. or over some brown rice. black pepper. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Cook tuna to desired doneness. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Fiery Chicken Deluxe . Chicken. Top with lettuce or spinach leaves and second slice of bread. Chop egg whites and add to medium bowl.
rinsed and patted dry. salt with chicken in a container and really roll the chicken breast around in the mix. cayenne pepper. Pre-heat. 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. and put the green beans in for 2 . Cut chicken into two to four thin slices. then let it sit in the refrigerator for 3 . add the salt and pepper. Add garlic and sauté 1 minute. Heat wine in a medium skillet over medium heat. Cover and cook 1 minute. the juicier it will be) This works best with a Foreman-style grill. Add scallops and cook 1 minute or until scallops turn from translucent to opaque.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. Place one asparagus stick on the top and start rolling it. minced 1 tsp. Give the asparagus a quick wash. Makes 2-3 servings Garlic Roasted Vegetables . Once the roll is ready.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. You can grill rolls than for seven minutes on the electric grill at 375 degrees. or bake them for 25 minutes at 375 degrees. Put chicken slices in the container. depending on how thick you would like your roll to be. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out.10 hours (the longer. Dried parsley Juice of 1/2 lemon 1 lb. mustard and honey. Fresh bay scallops. Let it marinate for 25 minutes. 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. Add parsley and lemon juice. Place one slice of turkey bacon on each slice of chicken breast. Snap off tough ends of asparagus and remove scales with vegetable peeler.
sunflower seeds 2 tbsp. or 3 tbsp. Top each piece of fish with tomato. Fold foil edges together. Workout Energy Salad . peeled and quartered 6 shallots. Salt and pepper to taste. boneless. halibut. and pepper. Salt and pepper to taste. peeled and halved 2 medium onions. Makes two servings Fish in Foil 1/2 lb. fresh 4 tbsp. Serve immediately. drizzle with olive oil and stir to coat. Drink. chopped 1 tbsp. Bake for 15 minutes. dried rosemary. and yogurt. broken into cloves and peeled 1 tbsp. Great with meat. chopped 4 small zucchini. and place in mixing bowl. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. square pieces of foil. chopped 1 green onion. peeled and cut into 6-8 wedges 1 large garlic bulb. green onion. Spread a little chicken mixture on lettuce leaf and roll up tightly. herbs. Roast for about 1 hour 20 minutes or until tender. chicken and fish. dried thyme. fresh. cut in two pieces 1 tomato. zucchini. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. Combine with sunflower seeds. julienne 1 cup dry white wine 1 tsp. cooked 2 tbsp. Combine all the vegetables into a tinfoil bag. celery. Repeat until mixture is used up. Place a piece of fish on each square of foil. 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. dried fruit bits 1/8 cup celery. Combine all the vegetables in roasting pan. or wrap roll-ups in plastic wrap for later use. olive oil In the Oven: Preheat oven to 400 F. Sprinkle each with wine. peeled and quartered 6 parsnips. or 3 tbsp. On the Grill: Turn barbeque to medium. skinless chicken. Roast for about 30 minutes or until tender. Cut two 12 in.6 carrots. fruit bits. sealing with a pleat. julienne 1 carrot. drizzle with oil and stir to coat. Chicken Salad Roll-ups 1 lb.
green beans. and sunflower seeds. mushrooms. Weight control . carrots. sliced 1 green onion.1 cup lettuce. combine lettuce. mushrooms. 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. In a screw-top jar. mustard. The spin-off is less likelihood of developing heart disease. torn into bite-sized pieces 1/3 cucumber. Aerobic fitness is related to an individual's body fat. The higher the fat. cooked and chopped 1 cup green beans. sliced 1/2 cup mushrooms. parsley. peeled and sliced 1/3 tomato. . cucumber. sliced Fresh parsley In large salad bowl. Shake vigorously. 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. broccoli. 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. and diabetes. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. combine the vinegar.it's time to make the fitness connection In many cases fitness begins with weight reduction. basil In a medium-sized salad bowl. sprouts. cooked and cut 1 stalk celery. Muscle Density Broccoli Salad 1/2 pound cooked steak. and shake until thoroughly mixed for the salad dressing. and pepper. high blood pressure. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. mix olive oil with lemon juice and herbs. celery. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Arrange salad on a bed of lettuce leaves. torn into bite-sized pieces 1/3 cup spinach. cut in strips 1 cup broccoli. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. In a screw-top jar. spinach. Nutrition is very important when you are trying to build up muscle mass. tomato. and onion. combine steak. lemon juice. yogurt. avocado. You don't necessarily have to be dieting.
unhealthy. You can even lose weight while improving performance. (1) A healthy appearance.a. Making nutrition work Improving your nutrition will increase your mileage in many ways. exercise routine. (2) An improved self-image. headaches. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Stay away from food fads they are usually boring. Invest in yourself. (3) A sense of accomplishment... 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 . dehydration. lifestyle changes. Compare the benefits of a sound nutrition with the consequences of crash diets. 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) Develop a strategy (diet. (4) A feeling of pride. and so on). Enjoy the payoffs:. (2) Get motivated. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. and too strict and will lead only to temporary weight loss. (4) Carry out the strategy. b. (1) Make a decision to lose weight and shape up.
Sound Nutrition: Develops permanent good eating habits Crash Diets: Encourage unhealthy eating habits of temporary duration
Basic strategy checklist a plan for making the right connection a. Good attitude. Having a good mental attitude is necessary to succeed in any program. To lose weight, a good mental attitude helps self-discipline an important ingredient. b. Sensible nutrition. A diet of adequate essential nutrients is necessary to prevent mental and physical fatigue. Crash diets don't work in a permanent weight control program. c. Regular exercise. Exercise promotes physical fitness. It improves flexibility, strength, endurance and weight loss by speeding up the body's metabolism. It has also been proven to help supress the appetite. d. Diet and exercise master plan. Create your own daily food intake and exercise plan. Keep a record. Make adjustments. You are in control. e. Rest. Adequate rest improves attitude, posture, and appearance. Lack of rest and sleep can weaken resistance and will power. f. A set goal. See a long range objective, then get going by setting easier-to-reach short-term goals. After the first few goals are met, the objective will be in plain view. Balance check If you need to lose weight, it's time to check your energy balance to see what's tilting the scale. When your energy input (calories) is greater than your energy output (activity), you store the extra calories as body fat. To stay in balance: a. Increase exercise (frequency and intensity). b. Decrease calorie intake.
c. Combine exercise with calorie reduction for best results. Obesity risks Excess body fat is harmful to your health. It increases your risk for developing high blood pressure, diabetes, heart disease, respiratory infections, gall bladder disease, low-back pain, and some forms of cancer. It has further drawbacks in physical appearance and interferes with physical performance. Tailoring a nutrition program a. The best nutrition program is one that allows you to lose body fat while you eat regular wholesome foods in controlled portion sizes. Does your diet include essential nutrients?
Food group day ?
Your diet per
Milk (8 ozs) 2 Meat (3 ozs) 2 Bread or Cereal (1 slice or 1/2 cup) 4 Vegetables 1/2 cup) 2 Fruits (1 medium or 1/2 cup) 2 Does your diet provide the right amount of calories?
b. Activity factors for weight maintenance include: (1) Weight maintenance. (2) Activity factors: (a) Sedentary. Twelve to 14 calories per pound are required if you are not involved in exercise normally.
(b) Active. Fifteen calories per pound are required when your job involves physical work and/or you are engaged in a regular exercise program.
(c) Highly active. Sixteen to 18 calories are required per pound when very physically demanding work and/or high level of physical training is done routinely. (Most people do not fit in this category). (3) Weight loss. (a) To lose 1 pound of fat per week, subtract 500 calories per day from your calorie maintenance level. (b) To lose 2 pounds of fat per week, subtract 1,000 calories per day. What about calories ? Calories don't deserve a bad name unless your intake is greater than your requirement. Calories are provided by certain nutrients in the foods and beverages consumed.
Nutrient-calories guide Nutrient: Carbohydrate (provides an efficient fuel source for the body.) Calories: 4 per gram Nutrient: Protein (provides material to repair and build tissues.) Calories: 4 per gram Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.) Calories: 9 per gram
1 Alcohol, while not a nutrient, does provide calories (7 per gram). Vitamins, minerals, water. Nutrient: Vitamins (needed to utilize the food you eat) Calories: 0 Nutrient: Minerals (needed for bones, teeth, and chemical functions) Calories: 0
Nutrient: Water (necessary for life) Calories: 0
Good nutrition - a personal choice The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you eat (PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories it contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient density they provide few nutrients for the amount of calories provided. High-calorie, low-nutrient foods Food Calories
1 piece of pecan pie 750 1 large apple 80 One-half fried chicken breast 400 One-half baked chicken breast 180 1 potato, French fried 275 1 baked potato 100 One-half cup syrup pack peaches 100 One-half cup unsweetened peaches 50
Portion control a. You'll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows: (1) 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked). (2) 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked). (3) 3 ounces=one-half small chicken breast. (4) 1 ounce=1 small chicken drumstick. (5) 2 ounces=1 chicken thigh (6) 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
sauces.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. The meat. b. Braise in covered pan on stove top or pan broil in a nonstick pan. (2) Roast. or simmer meat.7 liter = 24 ounces . The milk and cheese group.5 liter = 17 ounces . But if you plan your diet. . For them trying to eat just a cookie. or sparerib is too tempting. poultry. poultry or fish without adding fat. fish. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. and add spices to enhance flavors. and dry beans group. bake. Good cookin' for good lookin . You have to make and follow your own rules according to your ability to control what you eat. Cook meats on rack so that fat can drain off.a memo to the cook for cutting calories during food preparation a. Avoidance is one means of control. Many people. soups.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . (1) TRIM fat from meat. broil. and baked products. (3) Remove skin from chicken or turkey. however. you can include a favorite high calorie food item as a special occasional treat. and diet according to your plan. have a particular food obsession that must be recognized. piece of candy. (1) Use skim or lowfat milk in recipes when making puddings. The urge to eat the whole thing becomes too great. (2) Substitute plain.
Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. or baked rather than fried potatoes. or sour cream. With a spoon or knife. Remove all the visible fat from the meat. Check nutrition information label for total calories in each portion. Request diet salad dressing. d. sauces. (5) Have boiled. (2) Avoid recipes for baked products that require large amounts of fat and sugar. vinegar. skim or peel fat off and discard. c. (1) Steam.(4) Chill meat broth until fat turns light and solid on top. butter. Some fruits may be broiled or heated with spices added for flavor. (3) Try lemon juice or vinegar on salads. (1) Use less fat and sugar than called for in recipes. Dining tips a. d. The bread and cereal group. Cut way back on regular salad dressings. steamed. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Season with herbs and spices. (2) Go easy on sauces. However. or bake vegetables. The vegetable and fruit group. avoid those prepared in cream . remove the coating and eat only the meat. or lemon juice for your salad. Starchy foods are not fattening when consumed in moderate quantities. Avoid gravies. butter. b. If the meat has been fried (southern style chicken. (3) Check ingredient labels for fat and sugar content. schnitzel). most restaurants have them. and margarine. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. c. broil. Substitute lower calorie ingredients. boil. and deep-fried food.
Avoid rich desserts.sauces or deep-fried. USE SPARINGLY. Keep a food diary and monitor your own intake. gelatin. (3) Take smaller portions (4) Consume less sugar. jigger Dry wine. candy. Carry individually packaged sugar substitutes to sweeten beverages. 1/2 liter Cocktails. Alcohol calories American beer. black coffee. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites.) Food Calories 160 250 165 110 200 300 Educate your appetite a. unsweetened sodas. and mineral water add no calories to your diet. or delicious low-calorie raw vegetables. jelly. Try a slice of lemon or lime in a glass of ice water. . a few crackers or pretzels. sugar. Also. honey. Always check your intake for balanced nutrition and total calories. If you MUST have a snack. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. pies. if you must.6 oz. or spaghetti are good potato substitutes. b. (8) Plan snacks. c. pastry. macaroni. (1/2 cup) Hard liquor. Follow these tips to lose weight and body fat.25 liter (8 oz.25 litre (8 oz. and other sweets. For example. 12 oz. Low-calorie beverages. have fresh fruits. g. 4. Plan your food intake and abide by your plan. baked potatoes with a small amount of sour cream or margarine is a good choice. (1) Eat S-L-O-W-L-Y (2) Consume less fat. noodles. f.) Sweet wine. e. 11/2 oz. cookies. rice. Lowfat milk is also a nutritious choice. . jam. . ice cream. European beer. regular soda. cakes.
a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . Become aware of how many calories you're consuming. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 12 ozs. 1 cup 223 Beer (European). 2 scoops 200 Potato or corn chips. 2 tbs 170 Cashews. 1 ounce package 180 Chocolate candy. (Each teaspoon supplies an additional 45 calories). Lower in fat. creamed. Lower in sugar. 1/4 cup 340 Salted nuts: Peanuts. Each teaspoon supplies an additional 20 calories. 160 French fries. soda.d. or sugared beverage. b.) 840 Coke. 1 ounce 150 Grapefruit or orange juice. 1/2 liter 250 Creamy salad dressing. 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.especially in snack foods. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 25 nuts 252 Mixed. Weight control .
I haven't weighed 180 pounds since I was 15 years old. it will be easy to give up these typical excuses. think of it as something you have chosen to do. . Try not to be food centered. so why lose weight? b. big bones. or discouragement. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. anger. or Gosh. Don't be angry that you have to lose weight. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. Forget those old excuses: But I've got a large frame you know. If you're serious about losing weight. loneliness. Make up your mind to control food instead of letting food control you. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. beef bologna 237 Lean ham 103 1 oz. c. You may be a good athlete now. 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. or Everyone in my family is big it's hereditary. Occupy your time with other activities not related to food. Get motivated. Dieting is up to you if you are willing to try. cream cheese 106 1 oz. but you want to strive to be the best.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. This is important if you plan on being successful at losing weight.3 oz. or I can still workout OK.
Eating plenty of whole grains. pause halfway through meals and don't stuff yourself.d. unless fat is added in processing. To make sure you get all the nutrients and other substances you need for health. They provide vitamins. Grain products are low in fat. in preparation. i. Don't let this be wasted effort. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. enjoy flavors. and other substances that are important for good health. or at the table. rice. carbohydrates (starch and dietary fiber). 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. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Your body is adjusting to your new eating habits and changes are taking place. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. remember. minerals. You should consume at least 6-11 servings daily from the base of the pyramid. For best results. . Whole grains differ from refined grains in the amount of fiber and nutrients they provide. slow down. Remember all the work it took to get you to your desired weight. and different whole grain foods differ in nutrient content. Breads. Construct new habit patterns. Cereals. Make your meals last longer. e. and oats) should form the foundation of a nutritious diet. No single food can supply all the nutrients in the amounts you need. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. overeating hurts no one but yourself. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). so choose a variety of whole and enriched grains. Rice. Stick with it! f. Choose the recommended number of daily servings from each of the five major food groups. and Pasta Group: Foods made from grains (wheat. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. h. Don't cheat. g. You are always responsible for what you are eating.
iceberg lettuce. To maximize the vitamin and mineral content of your vegetables. in addition to providing vitamins and minerals. Vegetables are nature's vitamins. tomatoes. or winter squash are the best choices. cereal. steamer. Two to four servings of fruits are recommended each day. and dried fruit. A serving size for the fruit group is one piece of medium sized fruit or melon wedge.Consuming the recommended daily intake is not difficult if you understand serving sizes. A 1/2 cup of cooked rice. The lighter colored vegetables. A 1/2 cup of fruit is about the same size as a tennis ball. whole grain breads and rice. corn and oat bran). canned. carrots. Breakfast is a good opportunity to eat some fruit. Fruit Group: The fruit group. you should strive for 3-5 servings per day from this group. the more likely it is to have large amounts of vitamins and minerals. also provides fiber. oat bran. A 3/4 cup of fruit juice equals one serving. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. bananas. Cook in a microwave. cauliflower. don't overcook. The best choices from this food group are bran cereals. strawberries. or pasta is about the same size as your fist. kiwi. To ensure that you get essential vitamins and minerals. A 3/4 cup of vegetable juice also constitutes a serving from this group. The darker the vegetable. whole wheat). A 1/2 cup of vegetables is about the size of a tennis ball. Broccoli. which is much smaller than the regular salad served with a restaurant dinner. Choose dark green. whole grain muffins (bran. and yellow vegetables. rye. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. If you choose fruit juice. or minerals. or cooked fruit. and celery are mostly fiber and water with very little calories. and stoned wheat and whole grain crackers. Juice that you can see through . such as cucumbers. low fat bagels (pumpernickel. green peppers. orange. and most people eat more. One cup of leafy raw vegetables is also a serving size. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. or a 1/2 cup of chopped. Other good choices are citrus fruits. A serving size of raw or cooked vegetables is only 1/2 cup. cantaloupe. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. or wok only until tender crisp. collards. spinach. vitamins. Brussels sprouts.
Most people are at one extreme or the other by consuming too much or not enough from this group. and minerals. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). Top choices are 1% or skim milk. a 1/2 cup of natural cheese (Cheddar or Swiss). Foods from this group are still an important part of a performance diet. peanut butter. A serving size of cooked fish. however. . or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. can also contain a large amount of fat. Two to three servings from this group are required each day. it does not mean that you should never eat these items. 2 tablespoons of peanut butter. Sweets add taste and flavor. Eggs. poultry. Many no-fat or low-fat dairy products are available. roasting. For this reason. Dry Beans. and Cheese Group: These dairy products are a great source of protein. and yogurt. The recommended number of servings per day for this group is 2-3. milk. a 2 1/2 ounce soyburger. The serving sizes typically consumed greatly exceed the nutritional requirement. Yogurt. or grilling. 1 ounce of cheese is about the size of four dice. Oils. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. 1 egg. However. Milk. or prune juice). This means that they provide nothing to the body except calories. water. or 2 ounces of processed cheese (American) is considered a serving size. including cheese. One cup of milk or yogurt. and beans. Like the milk group. low-fat cheese. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). frying food in fat (cooking oil) once in a while is all right. Fats. and yogurt. Quick and easy choices include canned tuna. and minerals (fortified by law) especially calcium and riboflavin. they are referred to as empty calories. a 1/2 cup of cooked dry beans. grape. or 1/3 cup of nuts. vitamins. fiber. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. or protein. and is easily attainable. so you may not get your daily requirement for the essential nutrients. 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. For example. Poultry. however. no vitamins. chicken. peach nectar.(apple. A better food preparation choice is baking. minerals. vitamins. Most fats and sugars are nutrient poor. which can't be made by the body. The milk group. sour cream. this group can contain large amounts of fat as well. Meat. Fish. lentil soup.
ask that it be grilled rather than fried. vegetables. poultry. and sodium. and fiber and add undesirable or questionable additives. An apple is a better choice than applesauce. If you choose fish. but choose sensibly. butter. In contrast. Your pattern of eating is also important. for example. fiber. CHOOSE SENSIBLY The carbohydrates. and proteins in food supply energy. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. walnuts. Also. D. or a cup of low-fat milk or yogurt for a snack. A baked potato is a better choice than mashed potatoes. These foods include high-fat dairy products (like cheese. which is a better choice than apple juice. cream. and . whole grain foods. and carotenoids. choose small portions of foods. notice that many of the meals and snacks you eat contain items from several food groups. berry jams. Try fruits. and they may be just as high in calories. High-fat foods contain more calories than the same amount of other foods. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. E. so they can make it difficult for you to avoid excess calories. and K. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. or lean meat. turkey from the meat and beans group. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. and cheese from the milk group. and they help absorb the fat-soluble vitamins A. Fats supply energy and essential fatty acids. increase the risk for coronary heart disease by raising the blood cholesterol. which is measured in calories. Eating lots of fat of any type can provide excess calories. Snacks and meals eaten away from home provide a large part of daily calories for many people. a sandwich may provide bread from the grains group. minerals. 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.Top choices from this group include olive oil. whole milk. Choose natural or less processed foods whenever possible. However. Food processing tends to remove vitamins. When eating out. fats. which is a better choice than potato chips. molasses. or a favorite dessert. For example. low fat doesn't always mean low calorie. especially saturated fats. Sometimes extra sugars are added to low-fat muffins or desserts. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. Choose them wisely. which is a better choice than apple pie. but most people still eat too much saturated fat. Some kinds of fat. You need some fat in the food you eat.
Trim fat from meat and take skin off poultry. other lean meats. palm oil. peas. and dairy fats. corn oil. . or lentils often. Eggs. most nuts. sunflower. or nuts daily. Meat. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. olives. Olive. These foods include liver and other organ meats. Beans. tuna. beans. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. bologna. Try the lower fat varieties (check the Nutrition Facts Label).If you need fewer calories. Poultry. and mackerel. Fish. Keep your intake of these foods low. lean poultry. salami. such as salmon. such as many hard margarines and shortenings. avocados. Some fish.Limit your intake of high-fat processed meats such as bacon. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Vegetable oils such as soybean oil. These foods include those high in partially hydrogenated vegetable oils. lard. and fatty fish like salmon. Use moderate amounts of food high in unsaturated fats. and coconut oil.Choose 2 to 3 servings of fish. and Nuts . Shellfish. canola. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Unsaturated fats occur in vegetable oils. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. shellfish. egg yolks. Choose dry beans. the skin and fat of poultry. and other cold cuts. sausages. .regular ice cream). and peanut oils are some of the oils high in monounsaturated fats. 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 . decrease the amount of fat you use in cooking and at the table.Choose vegetable oils rather than solid fats (meat and dairy fats. taking care to avoid excess calories. . shortening). fatty fresh and processed meats.
Choose fat-free or low-fat milk. cereals. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Foods containing added sugars provide calories.Limit your intake of foods with creamy sauces. breads.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. and cheese. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. . This decreases the saturated fat and calories but keeps all other nutrients the same. some vegetables. marbled steaks. not the naturally occurring sugars in foods like fruit or milk.Choose fruits as desserts most often. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. fruits. fat-free or low-fat yogurt. Examples of these foods include milk. Prepared Foods . but may have few vitamins and minerals.Limit your intake of liver and other organ meats.Use egg yolks and whole eggs in moderation. Limit ground meat and fatty processed meats. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. the number one source of added sugars is nondiet soft drinks (soda or pop). During digestion all carbohydrates except fiber break down into sugars. Sugars and starches occur naturally in many foods that also supply other nutrients.Choose fish or lean meats as suggested above. . Dairy Products . and low-fat cheese most often. . Try switching from whole to fat-free or low-fat milk. and grains. Choose foods lower in saturated fat and cholesterol. Sugars are carbohydrates and a source of energy (calories). Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. Foods at Restaurants or Other Eating Establishments . In the United States. and add little or no butter to your food.. .
Some foods with added sugars. Intake of a lot of foods high in added sugars. Not all foods with added salt taste salty. normal person. . 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. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Some people add salt or a salty seasoning to their food at the table. At present. is of concern. like soft drinks. like chocolate milk. Some recipes include table salt or a salty broth or sauce. Only small amounts of salt occur naturally in foods. Salt (sodium chloride) is the main source of sodium in foods. cakes and cookies. Eating less salt may decrease the loss of calcium from bone. Salt is found mainly in processed and prepared foods. consuming less salt or sodium is not harmful and can be recommended for the healthy. High salt intake also increases the amount of calcium excreted in the urine. and fruit drinks and fruitades are also major sources of added sugars. the firmest link between salt intake and health relates to blood pressure. 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. Never stop learning about your diet and what you put into your body. The reasons for switching to a vegetarian lifestyle are many. you need to go into it with as much information as you can. You may be able to reduce your chances of developing high blood pressure by consuming less salt. also are high in vitamins and minerals. presweetened cereals. and sweetened canned fruits. There is no way to tell who might develop high blood pressure from eating too much salt. You will face no nutritional deficiencies. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. However.Sweets and candies. and some cooking styles call for adding a very salty seasoning such as soy sauce. Choose and prepare foods with less salt. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation.
Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. shellfish or crustacean. fish. or any other animal product. vegetables and fruit. • Vegan: Does not eat dairy products. eventually reaching the level of a brown rice diet. There are over 20. Consists mainly of raw fruit. or slaughter by-products such as animal fats. grains and nuts. growth hormones and other veterinary drugs that are given to livestock animals. Being higher on the food chain. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. particularly saturated fats. You might be surprised to know that there are many different types of vegetarians. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. though each level gradually eliminates animal products. fish. nuts. I have included this section for your personal choice. • Fruitarian. Whatever your reason for wanting or not wanting to become a vegetarian. The list can go on and on. • Lacto-vegetarian: Eats dairy products but not eggs. Vegetarians not eating anything containing dairy products or eggs are called vegans. Vegetarians live on a diet of grains. including pesticides. are well documented. The highest levels eliminate fruit and vegetables.000 different drugs. in secondary consumption of antibiotics. poultry. herbicides. becoming increasingly restrictive. The dangers herein. A vegetarian does not eat any meat. game. Not all levels are vegetarian. antibiotics.Animal foods are higher in fat than most plant foods. seeds. A type of vegan diet where very few processed or cooked foods are eaten. Being healthier on a vegetarian diet means spending less on health care. animal foods contain far higher concentrations of agricultural chemicals than plant foods. These drugs are consumed when animal foods are consumed. eggs. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Vegetarian foods tend to cost less than meat based items. Plants do not contain cholesterol. poultry or any slaughterhouse by-product such as gelatin. . This is the most common type of vegetarian diet. The diet progresses through ten levels. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). including sterols. milk and milk products. etc. with or without free-range eggs.
but also how it was processed for human consumption. and pigs to provide food for their families. 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. There really is no single vegetarian eating pattern as you can see from the definitions above. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. but not fish. though their exact meaning can differ. Many. the food was pure and unprocessed. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. They were freaked out by the thought of consuming something that at one time could look them in the eye. Persons consuming fish but no meat are sometimes called pescetarians. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. big business began changing the way food was not only distributed. many years ago. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. The women would grow huge gardens that would provide the rest of the nutrition. Men would kill deer.Other terms can be used in describing various vegetarian diets. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. because choosing to eat as a vegetarian is such a personal decision. people survived on what they could grow or kill. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. In fact. Somewhere along the way. The term strict vegetarian may refer to a vegan diet. though in other cases it may simply mean a lacto-ovo-vegetarian diet. The meat was cleaned and cured without chemicals or preservatives. That includes chicken. cows. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. . Back then.
surveys were taken. Meat . the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.for anyone! Many animals are also infected with diseases due to poor living conditions. Let's look at some common reasons people give for eating meatless meals. Another good reason is that meat is expensive. . Once they are killed. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. It is a lot cheaper to buy vegetarian foods instead of meat. These two instances . Then concern began to arise as to how safe these foods really were. even before the animals are sent to a slaughterhouse. It's true that the way we process meats can begin in a not so pleasant way. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides.Initially. and other diseases.especially red meat . In fact. They have decided that eating pure and natural foods instead of processed foods are the way to go. Plus. Mad cow disease is a very real illness that causes dire circumstances even death. but others have taken a different turn. Studies were conducted. Some of us still don't have much concern over our processed foods. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. and results were published that indicated some of these processing procedures weren't as safe as originally thought. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. elevated blood pressure. This can't be healthy . Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal.is often associated with higher risks of heart ailments. 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. people just accepted the fact that processed foods were a way of life.are reason enough for some people to give up meat.the way animals are killed and the preservatives put into the meat . They are also often injected with artificial hormones to increase meat production.
Certain components of food help our bodies not only operate more efficiently.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. Protein. They include: . and imposes fewer burdens and impurities on the body. Vegetarians have fewer physical complaints. Their immune system is stronger. they live longer. provide a wider range of nutrients. and their physical appearance is better. 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 enjoy very productive lives. Whatever the reason. Medical studies have proven that a vegetarian diet is easier to digest. Vegetarians are less susceptible to major diseases that afflict present-day society. 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. calcium. and thus smaller medical bills. make less frequent visits to a doctor. As a result. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. most people choose a vegetarian diet for health reasons. but keep us from getting sick. are healthier. their bodies are more refined. fewer dental problems. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. there can be little doubt that eating a vegetarian diet is a healthier way to eat. There are six food groups in the vegetarian diet. and vitamins are all contained in our foods. 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. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. This is simply not true.
brazils. lentils. pumpkin. barley. and the mineral iodine. Meat supplies protein. rice. etc. supplies vitamins A. in addition to the above. • Soya products: tofu. rye. walnuts. Potatoes are a useful cereal alternative. veggie burgers. Most foods contain a mixture of nutrients (there are a few exceptions.tofu. lactating or very active). oats. • Pulses . almonds. sesame seeds. Fish. cashews. textured vegetable protein. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. peanuts. Still. proteins. walnuts. tempeh. barley. baked beans. • Fruit & vegetables. We also need fiber and water. • Nuts & Seeds . men need about 55g (more if very active). linseeds. All these nutrients can be easily obtained by vegetarians from other sources. vitamins and minerals. • Vegetable oils and fats . flour. chick peas. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide.kidney beans. sunflower seeds. sunflower. and E. although they are needed in varying quantities. fat. pasta etc). soya protein etc. beans. etc. All are equally important to our well-being. • Dairy products or Soya products . • Grains/cereals: wheat (in bread. etc. rice. . pine kernels etc. zinc. Protein is very important in the diet.wheat (bread & pasta). soya milk. Nutrients are usually divided into five classes: carbohydrates. oats. • Pulses: peas. maize (sweet corn). hazelnuts. rye. • Seeds: sesame. Evidence suggests that excess protein contributes to degenerative diseases. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. potassium and phosphorous). some B vitamins and minerals (mostly iron. maize. tempeh. lentils. D.• Cereals/grains . Women need about 45g of protein a day (more if pregnant. it is worth remembering that everything you eat gives you a whole range of essential nutrients. fats (including oil). millet.almonds.margarine or butter. Carbohydrate.
• Dairy products: milk. Even those foods not considered high in protein are adding some amino acids to this pool. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. vitamins or minerals and they are also the main cause of dental decay. muesli. we don't have to worry about complementing amino acids all the time. oats. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. they have to be provided in the diet and so they are called essential amino acids. Contrary to previous . Single plant foods do not contain all the essential amino acids we need in the right proportions. Carbohydrates are the body's main source of energy. 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). quiche. such as potatoes and parsnips. There are three main types: simple sugars. porridge. Complex carbohydrates are found in cereals/grains (bread. millet. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. cheese. We mix protein foods all the time. buckwheat. but when we mix plant foods together. e. or rice and peas.g. macaroni cheese. barley. Most of our carbohydrates are provided by plant food. as long as our diet is generally varied and well-balanced. We can make many of them in our bodies by converting other amino acids. any deficiency in one is cancelled out by any excess in the other. A few examples are beans on toast. Amino acids are the units from which proteins are made. This is not as alarming as it sounds. rice. It is a normal part of the human way of eating. but eight cannot be made. milk and ordinary table sugar. There are 20 different ones in all. Refined sources of sugar are best avoided as they provide energy without any associated fiber. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. it can be made up from the body's own stores. • Free range eggs. pasta. Adding dairy products or eggs also adds the missing amino acids. The unrefined carbohydrates. The sugars or simple carbohydrates can be found in fruit. complex carbohydrates or starches and dietary fiber. whether we are meat-eaters or vegetarians. Because of this. rye) and some root vegetables. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates.
B6 (pyridoxine). This is no problem as they are widely found in plant foods. like sunflower or safflower oil are unstable at high temperatures. • B Vitamins: This group of vitamins includes B1 (thiamin). Dietary fiber or non-starch polysaccharide (NSP). A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. for the manufacture of hormones and to act as a carrier for some vitamins. refers to the indigestible part of a carbohydrate food. Too much fat is bad for us. Like proteins. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. as it is now termed. pantothenic acid and biotin. It is added to most margarines. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. but a little is necessary to keep our tissues in good repair. B2 (riboflavin). fats are made of smaller units. nuts & seeds. called fatty acids. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Two of these fatty acids. B3 (niacin). All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). are best used for frying as the poly-unsaturated fats. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet.belief a slimming diet should not be low in carbohydrates. such as olive oil or peanut oil. are termed essential as they must be provided in the diet. fruit (fresh and dried) and vegetables. Mono-unsaturated fats. with the exception of palm oil and coconut oil. Fiber can be found in unrefined or wholegrain cereals. In fact starchy foods are very filling relative to the number of calories that they contain. pulses and green vegetables. folate. The one thing they have in common is that only small quantities are needed in the diet. linoleic and linolenic acids. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. or in sufficient quantities. . leafy green vegetables and fruits like apricots and peaches. orange or yellow vegetables like carrots and tomatoes. B12 (cyanocobalmin). The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red.
all leafy green vegetables and potatoes. • Iron: Needed for red blood cells. whole meal bread. but a good intake of vitamin C will enhance absorption. eggs. dried fruits. • Vitamin K: Fresh vegetables. Found in leafy green vegetables. These sources are usually adequate for healthy adults. cheese. molasses. veggie burgers and some breakfast cereals. cereals and bacterial synthesis in the intestine. nuts and seeds (especially sesame seeds). Minerals perform a variety of jobs in the body. Found in dairy produce. It is also added to most margarine and is present in milk. tap water in hard water areas. leafy green vegetables. The very young. • 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. • Vitamin E: Vegetable oil. dried fruits (especially apricots and figs). soya milks. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. bread. wholegrain cereals. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. Vitamin D helps calcium to be absorbed. Vitamin B12 is added to yeast extracts. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vegetable sources of iron are not as easily absorbed as animal sources. .Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. salad vegetables. • Vitamin C: Fresh fruit. lentils and pulses. eggs. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products.
This causes bones to be brittle and liable to fracture. This usually occurs after 35- . but the quantity depends on how rich the soil is in iodine. Calcium also plays a role in cell biology. Osteoporosis can be due to calcium deficiency. activating clotting factors. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Bone loss occurs with age in all individuals. increasing re-absorption of calcium by bones. This is finely controlled by hormones. • Iodine: Present in vegetables. muscle contraction and nerve impulse transmission. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This may be related to repeated pregnancy with lengthy breast feeding. The main function of calcium is structural. Of the body's total calcium. Sea vegetables are a good source of iodine for vegans. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Found in green vegetables. Calcium is also needed for blood clotting. Dairy products also have plenty of iodine. Metabolites of Vitamin D are important in this. sesame and pumpkin seeds.2 kg of calcium. Calcium can bind to a wide range of proteins altering their biological activity. This involves loss of calcium from the bones and reduced bone density. CALCIUM Calcium is the most abundant mineral in the human body. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. lentils and wholegrain cereals.• Zinc: Plays a major role in many enzyme reactions and the immune system. In adults. The skeleton of a young adult male contains about 1. cheese. calcium deficiency may lead to osteomalacia (softening of bones). This is important in nerve impulse transmission and muscle contraction. about 99% is in the bones and teeth where it plays a structural role.
tofu. Vitamin D is essential for absorption of calcium from the gut. and dried fruit are all good sources of calcium for vegetarians. Most flour is fortified with calcium carbonate so cereals can also be a good source. Saturated fats can also lessen calcium absorption. Bone loss is greatest in women following the menopause. nuts and seeds (almonds. Hard water may also provide calcium. . Calcium loss is roughly equal to dietary calcium in adults. However. brazil nuts. This is called tetany. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. leafy green vegetables. Calcium is also lost during lactation in breast milk. whole cereals and raw vegetables is one of these. Uronic acid.40 years and involves the shrinking of the skeleton. Dairy products. and oxalic acid. This is due to reduced levels of the hormone. However. Meat is a very poor source of calcium. This usually results from excessive doses of vitamin D and can be fatal in infants. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Calcium is present in a wide range of foods. being underweight. Calcium balance can be affected by a range of other factors. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. found in bran. Calcium is lost in the feces. Lack of exercise. Reduced intake leads to increased efficiency of absorption. Postmenopausal women are particularly at risk from osteoporosis. A number of substances can inhibit the absorption of calcium. oestrogen. Phytic acid. found in certain fruits and vegetables can also bind calcium. diets habitually high in these acids are not thought to have a major effect on calcium absorption. sesame seeds). Adaptation to both high and low calcium intakes occur. Calcium loss is reduced if dietary calcium is low. vomiting and calcium deposition in the heart and kidneys. This involves sensations of tingling and numbness and muscle twitches. In severe cases muscle spasms may occur. This is thought to be due to animal protein increasing calcium loss from bones. other research has found no difference between vegetarians and omnivores. A low level of calcium in the blood and tissues can cause hypocalcaemia. Excess calcium in the blood can cause nausea. smoking and alcohol can all increase the risk. urine and sweat. In infants and children calcium is retained for new bone growth. The risk of osteoporosis may be altered by factors other than diet. a component of dietary fiber.
monounsaturated or polyunsaturated. The nature of fat depends on its constituent fatty acids. The building blocks of fats are called fatty acids. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. This depends on the type of chemical bonds present in the fatty 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. Saturated fat raises the level of cholesterol in the blood. Nearly all the fats in our bodies and in foods are triglycerides. . having particularly high calcium needs. These can be either saturated. being made up of three fatty acid molecules to one glycerol molecule. The term lipids include both fats and oils. Fats tend to be solid at room temperature whilst oils are liquid. Fats and oils are essentially the same. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Fats can be classed as either saturated. There are about 16 different fatty acids commonly present in foods. monounsaturated or polyunsaturated. Pregnant adolescents are an exception to this. Fats consist of fatty acids and glycerol. Vegetable fats are generally unsaturated. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. calcium absorption from the gut increases and no additional calcium is generally needed. Cholesterol is present in animal foods but not plant foods. Therefore. Foods rich in saturated fats are usually of animal origin. Raised blood cholesterol is associated with an increased risk of heart disease. Breast feeding women need extra calcium.
though fish oils may also be high in polyunsaturated fatty acids. rapeseed and soyabean oils. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Hydrogenated vegetable oils are often present in margarine and other processed foods. If there is more than one then it is polyunsaturated. Unsaturated fats are liquid at room temperature. These must be present in the diet as the body is unable to make them itself. These are linoleic acid and alinolenic acid. suet and meat fat are saturated fats. They are usually of plant origin. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Two fatty acids are termed essential fatty acids. D. The body can make its own cholesterol and so a dietary source is not required. then it is unsaturated. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. lard. For this reason. arachidonic acid is not an essential fatty acid as was once believed. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. 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. Butter. Because of this conversion. Plant oils may be hardened by the addition of hydrogen atoms.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. Fats are also essential for the structure of cell membranes and are precursors of many hormones. Fats have a number of important functions in the body. fish oils are sometimes used therapeutically. As well as being a concentrated source of energy. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. It is present in all animal tissues but is absent from plants. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Cholesterol belongs to the sterol group of fats. If there is just one double bond then it is monounsaturated. They are widely present in plant oils such as sunflower. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. This process is known as hydrogenation. E and K. However. . converting double bonds to single bonds.
Egg yolks and highfat dairy products are high in cholesterol. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. saturated fat raising blood cholesterol. Unsaturated fatty acids exist naturally in the cis form. . Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Fresh fruit and vegetables are rich in these anti-oxidants. These are called the cis and trans forms. It has been suggested that trans-fatty acids can increase the risk of heart disease. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. These complex molecules are called lipoproteins. C and E offer protection against free radicals. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. It is the LDL cholesterol which has been linked to heart disease. Polyunsaturated fats are usually from plant sources. A number of factors. Unsaturated fatty acids can exist in two different geometric forms. This can lead to atherosclerosis. There are four main types of lipoprotein involved in cholesterol transport. HDL cholesterol may help protect against the risk of heart disease. Cholesterol is present in all animal foods but not plant foods. especially when exposed to heat or sunlight. Hydrogenation of margarine causes this to occur. Anti-oxidants such as vitamins A. eggs and dairy products all contain saturated fats. Polyunsaturated fats can also generate free radicals. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Because of this high blood cholesterol is linked with heart disease. stress and environmental pollutants can increase the generation of free radicals in the body. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Cholesterol may form plaques on artery walls if levels in the blood are too high. Meat. Olive oil is a monounsaturated fat. Lard and suet are saturated fats. including alcohol.Cholesterol is transported in to various proteins. Saturated fats are nearly always from animal foods. Coconut oil and palm oil are vegetable sources of saturated fats.
Dietary advice is to reduce this. breathlessness. which acts as an oxygen store in muscle tissue. the red pigment in blood. 1/3 suffering from severe deficiency and anemia. Vegetarian diets tend to be lower in fat than omnivore diets. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. A small amount is present as myoglobin. transporting oxygen in the blood to all parts of the body. Iron also plays an important role in the immune system. Advice to vegetarians is to keep fat intake to a minimum. It also plays a vital role in many metabolic reactions. Research has also shown iron deficiency to be associated with impaired brain function.5 and 4. between 10-20% of child-bearing age women are said to be anemic. IRON Iron is an essential component of hemoglobin. In developed countries. lack of stamina. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. However. Iron deficiency is the most prevalent nutritional problem worldwide. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. spleen and bone-marrow.5g of iron. Iron is essential for the formation of hemoglobin. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. The remainder is stored in the liver. . and to use olive oil for cooking purposes. loss of appetite and pallor.Currently it is believed that around 42% of energy in the typical diet is from fat. The body contains between 3. 2/3 of which is present in hemoglobin. people with low iron levels having lowered resistance to infection. Symptoms of anemia include tiredness. All these symptoms are associated with decreased oxygen supply to tissues and organs. headaches. insomnia. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron deficiency can lead to anemia. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. and iron deficiency in infants can result in impaired learning ability and behavioral problems.
It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. pulses such as lentils and kidney beans. whilst in plant foods iron is present as non-haem iron. and fresh leafy green vegetables. Excess dietary protein may lead to health problems. leafy green vegetables. Lowered levels of iron in the diet result in improved absorption. Proteins are made up of smaller units called amino acids. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. blackstrap molasses. These are the essential amino acids. Fiber may also inhibit absorption. There are about 20 different amino acids. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. oxalates and phosphates present in plant foods can inhibit absorption. amino acids and alcohol can also promote iron absorption. green peppers. 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. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. . Haem iron only exists in animal tissues. the amino acids in one protein compensating for the deficiencies of another. and some dried fruits. Unlike animal proteins. Vitamin C greatly increases the absorption of non-haem iron. a varied vegetarian diet means a mixture of proteins are consumed. Good sources of iron for vegetarians include wholegrain cereals and flours. eight of which must be present in the diet. The absorption of iron is influenced by other constituents of a meal. Citric acid. Phytates. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods.Dietary iron exists in two different forms. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Non-haem iron is less easily absorbed by the body than is haem iron. However. despite a high intake of fiber and phytate. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Foods rich in vitamin C include citrus fruits. plant proteins may not contain all the essential amino acids in the necessary proportions. sugars. as can tannin in tea. Iron absorption can also be influenced by the amount of iron in the diet.
immune protection. methionine. histidine is also considered to be an essential amino acid. cheese and yoghurt). . and lysine. tryptophan. the essential amino acids cannot be made and so they must be supplied in the diet. oxygen. Certain amino acids can be made by the human body. oats. Proteins in skin and bone provide structural support. Proteins are essential for growth and repair. Muscle contraction. phenylalanine.Proteins are highly complex molecules comprised of linked amino acids. Amino acids link together to form chains called peptides. pulses. 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. hydrogen. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Different foods contain different proteins. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. threonine. Good sources of protein for vegetarians include nuts and seeds. nitrogen and occasionally sulphur. free-range eggs and some dairy products (milk. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. All enzymes are proteins and are vital for the body's metabolism. valine. Excess protein may also be converted to fat and stored. Amino acids are simple compounds containing carbon. cereals (wheat. For children. Most foods contain at least some protein. and rice). each with their own unique amino acid composition. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. They play a crucial role in virtually all biological processes in the body. The amino acid that is in shortest supply is called the limiting amino acid. Protein can also provide a source of energy. A typical protein may contain 500 or more amino acids. soya products (tofu. There are about 20 different amino acids commonly found in plant and animal proteins. protein is used. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. The eight essential amino acids required by humans are: leucine. soya milk and textured soya protein such as soya mince). isoleucine. However. Many hormones are proteins.
Previously. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. This means when two different foods are combined. the amino acids in one protein can compensate for the one lacking in the other. and in some cases better. This is why plant proteins are sometimes referred to as low quality proteins. pulses. such as meat. However. For instance. This is known as protein complementing. Vegetarians and vegans eating a well-balanced diet based on grains. Beans on toast. grains tend to be short of lysine whilst pulses are short of methionine. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. This does not mean that vegetarians or vegans go short on essential amino acids. As such. which is regarded as the ideal. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. Soya is a high quality protein on its own which can be regarded as equal to meat protein. Many plant proteins are low in one of the essential amino acids. Combining plant proteins. it has been thought that protein complementing needed to occur within a single meal. and rice with peas or beans are all common examples of protein complementing.Protein quality is usually defined according to the amino acid pattern of egg protein. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . cheese or peanut butter sandwich. it is not surprising that animal proteins. such as a grain with a pulse. seeds. muesli with milk (soya or cow's). than protein from animal foods. The limiting amino acid tends to be different in different proteins. leads to a high quality protein which is just as good. milk and cheese tend to be of a higher protein quality than plant proteins.
VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). particularly the bone marrow tissues responsible for red blood cell formation. Vitamin B12 is necessary for the synthesis of red blood cells. 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. involving the degeneration of nerve fibers and irreversible neurological damage. and so is also known as cobalamin. It contains cobalt. This results in anemia. can also occur. and algae such as spirulina have all been suggested as containing significant B12. While vegetarian diets usually meet or exceed protein requirements. B12 is necessary for the rapid synthesis of DNA during cell division. However. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. 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.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. and growth and development in children. Many vegan foods are supplemented with B12. DNA production is disrupted and abnormal cells called megaloblasts occur. Fermented soya products. This is especially important in tissues where cells are dividing rapidly. Vitamin B12 neuropathy. There has been considerable research into proposed plant sources of vitamin B12. Because infants and children are growing they require more protein than adults (proportional to their body weight). It is exclusively synthesized by bacteria and is found primarily in meat. Deficiency can cause anemia. the maintenance of the nervous system. eggs and dairy products. If B12 deficiency occurs. . Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Symptoms include excessive tiredness. they are typically lower in total intake of protein than non-vegetarian diets. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. seaweeds.
if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. known as B12 analogues. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. Spirulina. Vitamin B12 is excreted in the bile and is effectively reabsorbed. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. including tempeh. and poor resistance to infection. have both appeared to contain significant amounts of B12 after analysis. The only reliable unfortified sources of vitamin B12 are meat. This is known as enterohepatic circulation. Fermented soya products. pallor. When deficiency occurs. analysis of fermented soya products. an algae available as a dietary supplement in tablet form. Vitamin B12 can be stored in small amounts by the body. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. Anemia may also be due to folic acid deficiency. B12 is also important in maintaining the nervous system. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. known as intrinsic factor.breathlessness. These cannot be utilized to satisfy dietary needs. a seaweed. folic acid also being necessary for DNA synthesis. Assay methods used to detect B12 are unable to differentiate between B12 . found no significant B12. it is thought that this is due to the presence of compounds structurally similar to B12. In comparison. may be obtaining more B12 from re-absorption than from dietary sources. Other symptoms can include a smooth. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. and nori. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. People on diets low in B12. Around 80% of this is stored in the liver. seaweeds and algae have all been proposed as possible sources of B12. However. Total body store is 2-5mg in adults. sore tongue and menstrual disorders. miso. However. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. dairy products and eggs. listlessness. There has been considerable research into possible plant food sources of B12. including vegans and some vegetarians. shoyu and tamari.
These include yeast extracts. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. Bacteria present in the large intestine are able to synthesize B12. A boiled egg contains 0. particularly in areas where hygiene standards may be low. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. In the past. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. B12 has very low toxicity and high intakes are not thought to be dangerous. and breakfast cereals. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Boiling milk can also destroy much of the B12. Fermentation in the manufacture of yoghurt destroys much of the B12 present. though little is known about this. the bacteria produce B12 too far down the intestine for absorption to occur. Human feces can contain significant B12. 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. Zinc is vital for the healthy working of many of the body's . vegetable and sunflower margarines.7 µg. It helps with the healing of wounds and is a vital component of many enzyme reactions. Vecon vegetable stock. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. A slice of vegetarian cheddar cheese (40g) contains 0. B12 not being absorbed through the colon lining. as the B12 analogues can compete with B12 and inhibit metabolism. textured vegetable protein.and its analogues. A range of B12 fortified foods are available. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. 1/2 pint of milk (full fat or semi skimmed) contains 1. soya milks. Pregnant women are not thought to require any extra B12. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease.2 µg. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12.5 µg. However. Lactating women need extra B12 to ensure an adequate supply in breast milk. veggie burger mixes.
. pulses and nuts. beans and lentils. The recommended amounts of zinc for adult men are 1/3 higher than those for women. in the metabolism of the ovaries and testes. The first signs of zinc deficiency are impairment of taste. nuts. wholegrain cereals. inhibit zinc absorption. Dietary fiber and phytic acid. prostate problems. Our body contains about 2-3g of zinc.systems. yeast. carbohydrates. 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. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. anorexia nervosa. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. lipids and energy. Good sources for vegetarians include dairy products. alcoholics and those suffering from trauma or post-surgery. Only 20% of the zinc present in the diet is actually absorbed by the body. 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. It is thought that zinc supplementation can help skin conditions such as acne and eczema. found in bran. a poor immune response and skin problems. Other symptoms of zinc deficiency can include hair loss. fatigue. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. in insulin activity. Particularly high concentrations are in the prostate gland and semen. 60% is found in muscle. Zinc is found in all parts of our body. particularly in association with protein foods. and decreased growth rate and mental development in infants. seeds and wholegrain cereals. Zinc has a range of functions. diarrhea. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. and in liver function. zinc is involved in the metabolism of proteins. delayed wound healing. The more sexually active a man the more zinc he will require. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. 30% in bone and about 5% in our skin. As a component of many enzymes.
Zinc is lost via the feces. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Too much zinc will interfere with the metabolism of other minerals in the body. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Pregnant women do need extra zinc. such as Iran and other Middle East countries. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Baking can destroy over half the phytic acid in whole meal bread. particularly iron and copper.g. but getting started with this new lifestyle takes not only dedication. vomiting and fever. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. phosphates. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. skin. urine. but also some common sense.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. semen and also menstruation. Various chemicals added to many processed foods can also reduce zinc absorption e. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. hair. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. EDTA. . 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. You will have a larger chance of not succeeding if you do it this way initially. but it is thought that demands are met by increased absorption from the gut. Breast feeding mothers need extra zinc in their diet. A vegetarian diet makes you a healthier person. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. A deficiency of zinc in the diet means zinc absorption is improved. Excess zinc is toxic. sweat.
remember to let them know in advance that you are vegetarian. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Try something new. to avoid any embarrassment when friends are cooking for you. including meat alternatives like mince and sausages made from soya or Quorn(tm). You'll have to change your habits. but you can learn to stay healthy by understanding what it is your body needs. Buy a vegetarian cookbook (or borrow one from your local library). pulses. then poultry. Don't be put off by a bit of teasing or ill-informed scare stories. Don't go it alone. then two or three days and eventually every day. The important thing is to work out what will suit you and stick with it. Learn as much as you can about nutrition and what your body needs to thrive and prosper. Others eat vegetarian food one day a week. Be careful about hidden non-veggie ingredients in foods. there are literally hundreds of vegetarian cookbooks around. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. this can be difficult. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Educate yourself by reading labels or making all your food yourself. . but investing in a cook book is a great way to start. Vegetarians are sometimes the brunt of jokes and prejudices . We've given you most of what you need to know in the above chapters.Some people start out by eliminating red meat first. Be prepared to take a little teasing or snide remarks.usually from people who know very little about their own health and dietary needs. tofu. Whether you need simple step by step instructions or gourmet dishes to impress your friends. cous cous and all sorts of vegetables. 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. we'll give you some great veggie recipes. If you've grown up eating meat. Join The Vegetarian Society to make sure that you always have access to our expert advisors. A little later in this book. then fish. And. As you get more confident about vegetarian food. but always be a learner when it comes to your body and what you put into it.
Many of the basics .bread. Then you'll need to stock up on vegetarian friendly foods.will be suitable for vegetarians . frozen chips etc .g. 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. sunflower and many others) The list looks long. 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. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat. dairy products. 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. free-range eggs. Don't throw that food away. Most people keep a few stock items in their kitchen cupboard or freezer. many meat-flavored varieties are actually vegetarian) Yeast extract (e. pumpkin. vegetable oil. but you don't need to buy everything! In fact. That includes anything made with animal products or preservatives. flour.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Donate it to a church or local food pantry.
Most all of the better chain food restaurants have salad bars. that fear keeps them from accepting dinner invitations from family and friends. pasta sauces and soups are all suitable for vegetarians already. baked beans. Many have extensive. Bean burgers. you can break all the rules. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. If you find yourself in that predicament. pizzas. you will almost always be able to find a vegetarian friendly meal on the menu. ratatouille.com/theme/609/restaurants. Or worse. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. many of the soups are bean based with no meat. If you know you are going to be eating in restaurant X on Saturday. Look at the soup bars also. jacket potatoes. can something special be prepared. many cheeses and all sorts of ready meals.Eating vegetarian is a real culinary adventure. chili. all have something vegetarian on the menu. such as spaghetti bolognaise. you will get a yes. feeds their ego and gets you an outstanding meal. . veggie sausages. pulses or just vegetables. If you are going to a quality restaurant or one that is locally owned.html> are more than happy to whip something up. Most often than not. Once you've broken out of the conventional meat-and-two-vegetable routine. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think.associatedcontent. Most chefs in quality restaurants <http://www. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. Many of your favorite dishes. call ahead and ask if they offer vegetarian entrees and if not. It shows their talent. If not. well stocked salad bars. stir-fry and curries can be made with soya mince. or stick with more familiar tastes if you prefer. DINING OUT For many new or wannabe vegetarians. scrambled eggs. If not. ask your server what is available.
and not beef or chicken). At the big chain restaurants like Olive Garden or the Spaghetti Factory. especially the ovo lactos. Plain cheese pizza. and they'll make sure your meal comes the way you want it. Hit a Greek restaurant and load up on hummus.just ask that your meal be prepared with vegetable oil instead. And if the gang heads out for pizza. If you like Mexican fare. yogurt and fruit or a number of other meatless items off the menu. Chinese restaurants are great for vegetarians. ovo lactos have lots of options. Depending on the chain. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. and samosas. although not all cities have them. offering delicious vegetable entrees.some dishes that sound vegetarian on the menu may contain meat or eggs. you were wrong. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. which is loaded with vegetables. The Indian diet has a rich tradition of vegetarianism. If you're new to Indian cuisine. or even a cheese-less pizza topped with vegetables. or Mexican food. Most fast food chains now offer garden salads in a wide variety of different flavors. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. don't fret . get their protein from rice and beans (just make sure that they use vegetable broth. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. which are an excellent source of protein (and delicious). called ghee . If you thought you'd never dine again under the Golden Arches. baba ganoujh (a delicious eggplant spread). you can add a baked potato. as well. as it pasta primavera. spicy lentil dish. Order your salad with no meat and you're set to go.Italian restaurants are another great option for vegetarians. dolma (stuffed grape leaves). a traditional. Just take a moment to quiz your server about how the dishes are prepared . and restaurants offer a selection of vegetable curries and dishes made with chickpeas. delightful little pastries stuffed with meat. though. too. spanikopita (spinach pie) and salad made with a grain called tabouli. Indian restaurants are terrific for vegetarians. are just as tasty as the meat-loaded kind. such as pasta fagioli. you have a delightful adventure ahead of you .Even fast food restaurants are getting into the healthy trend.try dal. you can have gazpacho (a cold vegetable . rice and noodles. too. Japanese. Other ethnic options are excellent choices for vegetarians. Tell your waiter that you don't eat meat. be aware that many Indian dishes are prepared using clarified butter. Pasta with meatless marinara sauce is a staple menu item. Many Italian soups.
you need to make the best of things. even if your hosts know that you're vegetarian. they may not know how to feed you. that your diet is the perfect diet for you. The choices are more diverse than what you think. remember that's it's just for one meal . Here they are worrying about your health and you are worrying about hurting their feelings.and. fundamentally. if you're questioned. you can make sure that you have a tempting variety of delicious foods. do so . but often misguided. books and magazines so they can learn more. Even if it's disappointing. In those cases. If you're the host. simply order a salad or baked potato. Assure the well meaning. If all there is on the table that you can eat is bread and salad. Offer to show them websites. about behaving well under challenging circumstances. smile and say that they're so delicious that you're happy to enjoy them. the family member or friend that just will not accept that you've gone meatless. That you feel.both attending them and hosting them . They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree.soup). chiles rellenos (green peppers stuffed with cheese. you really do have to stand firm. Don't be afraid to ask questions when you are dining out. enchiladas.chat with your tablemates. Etiquette is.can be problematic for people on special diets. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. If you're not comfortable with taking a chance on the veggie burger. But what if you're the guest? Often. the breaded and fried) and bean-and-cheese versions of all the usual favorites . Or you may end up in a situation where your hosts simply have no idea of what your needs are. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. It's tough. tostadas and tacos. This is one time. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. loved one that you are indeed paying attention to your health. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. enjoy the company and have a good time anyway! . Dinner parties . and you have the research to back it up.burritos.
squish things around and mess up your plate.and it'll save you the effort of serving. do what children do . don't make an issue of your diet. eat. or peanuts. by all means do that. Chances are good that people won't even notice that they are eating dishes that don't contain meat. To be blunt. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. You can choose to prepare a separate meal in your home for your meat eating guests. and you think there might be challenges finding something to eat. Think about how you'd like to be treated when you go to dinner at a friend's home . If you accommodate their needs that same way you'd like yours accommodated in a similar situation.no one will be looking at their plate and wondering why there's still food there . ask them if they have special dietary needs. Whatever happens. It helps them to feel comfortable if they don't want to eat something . most people won't notice how much you did. When having people to your home for dinner. Even under the worst circumstances there will be something for you to snack on. Hide the meat under some lettuce. but you won't be suffering from hunger pangs throughout the evening.how about offering the same courtesy to them? When you invite guests to dinner. If someone asks. You'll be surprised at what people have to say . tell them you're vegetarian and steer the conversation to something else. Part of being a terrific host is anticipating your guests' needs. no one is really interested in what you can't eat. It's a choice only you can make! . or dairy. but only do so if you won't be compromising your choices. so you have more time to enjoy your guests. If the conversation is compelling.If there's absolutely nothing on the menu that you can eat. or your hostess sits a plate of animal food in front of you.some are allergic to bell peppers. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. You should only serve meat if you genuinely feel comfortable doing so. you can make them feel extra welcome in your home. If you're headed to a big social event like a wedding or a family dinner. or didn't. One sure way to make everyone happy is to serve a variety of different dishes buffet style. allowing guests to fill their plates only with what they want. then eat a light meal before you leave the house. stick to your choices and prepare a vegetarian dinner. or if there's anything they absolutely hate. and leave some empty space so it looks like you ate something. If you're comfortable handling meat products and are doing it for the courtesy of your guests.
THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. . This isn't necessarily true. Also. breast milk is the optimal food. your child is still a vegan. your breast milk is superior to that of meat-eating mothers . In addition to the sugars and other nutrients.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. scientists believe that there are other. it's time to introduce your baby to solid foods. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.breast milk is a natural food for humans while cow's milk is not). 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. the alternative to breast milk. Cow's milk should never be fed to babies under one year old. and it's all we require or should eat for the first four to six months of life. substances in breast milk that make it superior to infant formula. At the four-to-six month mark. (And if you're a vegan and you breast feed. and when she takes a quart or more of a formula per day and still acts hungry.So you've decided to become a vegetarian. Infant formula. choose a soybased formula . as it's not designed to meet their nutritional needs. Out first food is our mothers' milk. it's time to transition to solid foods. pesticides or other contaminants that you would if you were eating meat. The timing varies from baby to baby .soy is less likely to cause allergies than cow's-milk-based formulas. if you're a vegetarian.you're not passing on any of the antibiotics. 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. Whether or not you breast feed is entirely your decision but. The good news is. for most babies. But don't give regular soy milk to a baby less than a year old. We all start out life as lacto vegetarians. Should you decide not to breast feed. too . made just for us and full of all the nutrients we need. is made as close as possible to that of mother's milk. as it can cause intestinal bleeding and lead to anemia. as yet unidentified.
large. you can start offering your child some vegetarian versions of classic kids' favorites. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. regular soy milk or rice milk. Most babies are very fond of lentils. starting with veggies that are easy to chew and unlikely to present a choking hazard. Start with raw. When giving babies "finger foods. except for not feeding them meat. Good choices are carrot sticks. Follow the same feeding schedules and advice that you would for any other baby. juice. you can give him water. begin to slowly introduce other foods. and lightly blanched and cooled broccoli. or any other nutritious liquid. Start with cooked grains .they'll be a bit fussy sometimes. so that their systems can get used to the change in diet. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Adapt the guidelines in the baby books to the vegetarian diet." take care that the foods aren't too hard. preservatives and any other additives that your baby doesn't need. but there are a wide variety of nutritious foods that children universally enjoy: Spaghetti with meatless sauce Peanut butter and jelly sandwiches Baked French fries with ketchup Veggie burgers. Nut butters should not be fed until after 12 months. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. hot dogs and sandwich slices .rice cereal is best. sharp. As you ease into the toddler/preschooler years (ages 1 to 4).You'll want to introduce solid foods slowly. about a half-ounce per serving. As long as it's safe for the baby to chew. buy ones that are free from added sugars. or round. Once your baby eats cooked cereal. If you buy prepared foods. regular soy milk. Raw vegetables can be introduced then. which can be cooked until fairly soft and have a pleasant. lettuce and other leafy green vegetables. so if your baby has sensitivity to a food you can easily identify it. It's smart to introduce new foods one at a time. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . At seven to ten months. start introducing high-protein legumes to the baby's diet. an vegetables that adults eat are fine for a child. Vegetarian and vegan children are just like any other kids . Slowly add tofu into their meals and snacks. as well as soy cheese and soy yogurt two servings per day.once your child is old enough to transition off formula. bland flavor. as almost every baby can digest it easily and unlikely to cause an allergic reaction.
and weighed slightly less than children raised on an omnivorous diet.a 1989 study of children living in a vegan community in Tennessee found that while they were slightly shorter than average at age 1 to 3. One partner may be a social butterfly but . but the other is neat. All marriages are about compromise. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. So be generous with the snacks featuring grains. too. which is calorie-dense and full of good fats. filling plant foods. 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 .Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. You choose someone to spend the rest of your life with and. and since small children have equally small stomachs. fruits and vegetables to add lots of necessary nutrients to their diet. they caught up by age 10.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. Don't worry about a vegetarian diet affecting your child's growth . as time passes. He loves reality television. 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. they sometimes don't get all the calories they require. you often find yourselves negotiating to find a middle ground that you can live with. cookies and other baked goods Vegetarian diets feature a lot of bulky. Very young children also need to eat more than three meals each day. Peanut and almond butters are excellent sources of calories for kids. One of you is messy. when they were actually taller than average.add avocado. to sandwiches. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . she adores opera.
It's understandable.the other's happy to stay home every night with a good book. . and it has to be for them. Try to respect their decision. so that you can enjoy a fine meal together.no two individuals are exactly alike. If you judge your spouse harshly for not joining you in your vegetarian journey.but don't lecture. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. • Be a positive role model. you may be turning them off entirely. especially in public. Married couples figure out how to adapt to such differences. The key to making it work is acceptance of each other's choices. doing laundry. As the popularity of vegetarianism increases. • Try to get your partner to compromise on certain foods. closing the door to them making that step themselves in the future. Choose venues that offer both meat dishes and vegetarian options. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. If your partner eats meat. Buy a few cookbooks and try new recipes to keep things interesting. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. and the day-to-day struggle of paying bills. it isn't a choice designed to make your life unhappy or more complicated. to believe that your ideal partner will share all of your values. • Play an active role in shopping and preparing meals. You and your spouse may agree on a lot of things." particularly if they're simply eating the same diet as most of the other people they see every day. whether it is based on ethical principles. too. Try to keep in mind that your choice to become vegetarian was a personal one. • Try to find restaurants where you can eat together. on convenience or on habit. when you're single and dating. • Acknowledge that your spouse's diet isn't meant to hurt you. appealing meals so that your partner can see that the diet isn't boring.but you can control how you behave towards them. the subject will come up naturally . There are probably far more of those than there are issues on which you don't see eye-to-eye. You can't control what your spouse eats . But that's unrealistic . Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. • Never attack your spouse's point of view. No one likes to be told that they're "bad. See if you can get them to eat soy hot dogs. • Don't talk endlessly about your diet. veggie burgers and non-dairy cheese at home. but still disagree on how to eat. getting to work and raising children can sometimes make even the smallest difference seem enormous. If your partner is interested. Cook a variety of tasty.
and nagging doesn't help. accept that your spouse may eat meat sometimes when they're not with you. . and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. you can't control what they eat. Negotiate a menu plan that's acceptable to both of you. your children or roommates. it's more than likely that you're the only person in your household going meatless. If you can't stand to have meat around you at all. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . Again. any more than it's theirs to turn you back into a meat-eater. The first thing you need to accept is that it's not your job to make them change to suit your way of eating.and not turning them off by lecturing them! Only you know the dynamic in your home. If they want to change. however .• If you've agreed not to eat meat at home. You may have to ask the others in your home to cook meat outside on a grill. asking that it's wrapped in such a way that you don't have to look at it. and dedicate a special section of the refrigerator to meat storage.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. there will still be people who think that your new lifestyle is a weird one. Even if they're supportive of your decision.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 . Although vegetarians aren't looked down upon today as much as in the past. so only you can figure out the answers to these questions. your parents. that's great .and if they're not supportive. Eating together is one of the great pleasures of any relationship. DEFENDING YOUR CHOICE Being new to vegetarianism. you may find them ridiculing your food choices or even actively trying to sabotage you. Whether you live with a partner. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. this is a huge issue. One thing is certain.
you may simply want to negotiate who cooks what. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Learning how to cook without meat can be a daunting task. Try to find some good vegetarian recipes that you find convenient and enjoyable. Becoming a vegetarian is an exciting change in your life. It all comes down to what your needs are. Recognize that if you eat vegetarian food you are not compromising any principle or belief. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. You don't need to be an expert. for example. here are some helpful tips to allow you to deal with your partner's choice: 1. Try out a few of these yummy recipes. If your partner has decided to go vegetarian and you don't embrace that choice. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". 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. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. Here are some great recipes for you to try. . while your spouse would be doing so if she/he ate meat. and prepare your own entrée on the other nights. A little compromise and understanding can go a long way. even though many Israeli soldiers do not normally keep the kosher laws. (Vegetarian food is also available for Israeli vegetarian soldiers. The vegetarian lifestyle will be most difficult for the non-vegetarian. Consider. and when . 2.) 5. 4. When family and friends begin to question your new meatless diet.If your feelings aren't that strong.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. and the compromises you and your family are willing to make. so that nobody's beliefs will be violated. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. 3. but it doesn't have to be. and that you can share together. that all meals served by the Israeli military are kosher. Try to see the positive side of your partner's diet.
drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. and roll up. Spoon tomatillo sauce over enchiladas. husks removed • 1 large onion. and place in an oiled baking dish. Once cooled. Bake in the preheated oven for 20 to 25 minutes. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Set aside to cool. In a bowl. coarsely chopped. and ketchup. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . Meanwhile. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. divided • 2 (12 ounce) packages corn tortilla • 1 (15. puree with half of the cilantro until smooth. and 1/2 cilantro. toss diced potatoes together with cumin.5 ounce) can pinto beans. or until tender. Mix potatoes together with pinto beans. Place seam side down in an oiled 9x13 inch baking dish. Bake for 20 minutes. salt. Fry tortillas individually in a small amount of hot oil until soft. chili powder. chopped • 1 bunch fresh cilantro. 1/2 cheese. 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. and spread remaining cheese over sauce. or until hot and bubbly.Potato and Bean Enchiladas • 1 pound potatoes. Fill tortillas with potato mixture. boil tomatillos and chopped onion in water to cover for 10 minutes.
and reduce heat to medium. Black Bean Rice Burgers • 1 (15 ounce) can black beans. turning once. Sauté onions. and basil. chopped 1 egg. Serve hot. Potato Pancakes 4 medium baking potatoes. Bring to a boil. red pepper.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. coarsely shredded 4 green onions. Season with cumin. place on skillet and flatten with a heat-proof spatula. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. kidney beans. egg. celery. about 6 minutes. salt and pepper.pour off the water and save the remaining potato starch. Cover. and simmer for 20 minutes. lightly beaten • 6 tablespoons salsa. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. Wrap the mixture in cheese cloth or paper towels. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. and corn. Stir in mushrooms. carrots. and garlic until tender. Stir in green pepper. press together about 2 tablespoons of the potato mixture with your hands. combine the potato mixture. oregano. peeled and coarsely shredded 1 medium onion. finely chopped • 1 egg. and squeeze out the excess liquid into another bowl. rinsed and drained • 1 cup cooked brown rice • 1 small onion. split . until brown on both sides. green onions. Cook until vegetables are tender. In a large bowl. and chili powder. mix the potatoes and onions. stirring occasionally. heat skillet over medium-high heat. and cook 4 minutes. and reserved potato starch. Cook for about 8 minutes. The starch from the potatoes will settle into the bottom of the bowl . For each pancake. Stir in tomatoes.
mix well. Top with a tomato slice. 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. Moisten edges of rectangles with water. burger. or until golden brown. Pinch together perforations to seal. Place a lettuce leaf. Broil 6 in. thickness. Cover each with remaining dough. In a small bowl. egg and 2 tablespoons salsa. Add the rice. Sprinkle each with 1/4 teaspoon oregano. sprinkle half of the cheddar cheese and cayenne pepper. Press the edges firmly with a fork to seal. Sprinkle half of the Parmesan cheese over each tomato. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Place 2 rectangles on a 9x13 inch baking sheet. Unwind the roll dough. 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).In a large bowl. and separate into 4 rectangles. Place 2 slices mozzarella on each rectangle. sour cream mixture and slice of cheese on bun. Flatten to 1/2-in. combine sour cream and remaining salsa. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Bake in the preheated oven 10 to 12 minutes. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . mash beans with a fork. Tomato Cheese Melt • 1 onion bagel or English muffin. from the heat for 4-5 minutes or until cheese is bubbly. Top each with 2 teaspoons tomato paste.
Stir in brown sugar. corn syrup and salt. mix onion. 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). wine. and bake in the preheated oven 30 minutes. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Pour in a thin stream over popcorn. stirring to coat. and continue baking 30 minutes. basil. until cheeses are melted and bubbly. Remove from heat and stir in soda and vanilla. Monterey Jack cheese.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Heat oil in a medium saucepan over medium heat. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . chopped • 1 (8 ounce) can garbanzo beans. Remove from oven and let cool completely before breaking into pieces. In a medium baking dish. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Place in two large shallow baking dishes and bake in preheated oven. In a medium saucepan over medium heat. Cover. Stir heavy cream. and bay leaf. Uncover. stir. butter. stirring constantly. Boil without stirring 4 minutes. stirring every 15 minutes. zucchini. and continue baking 10 minutes. tomatoes with liquid. sliced • 1/4 pound zucchini. melt butter. garlic. Bring to a boil. Place popcorn in a very large bowl. for 1 hour. and Romano cheese into the vegetable mixture. garbanzo beans with liquid.
nutmeg. Using a extra-large stock pot sauté onions. lightly beaten • 1/3 cup butter. season with salt and serve. mashed • 3/4 cup white sugar • 1 egg. 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. pepper. cayenne. Sprinkle flour over onions and cook for 1 minute.• 3 pounds thinly sliced shallots • 3 small red onions. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. garlic and shallots in olive oil and set on low. Stir in water. Cook for 15 minutes. salt. Stir in vinegar and cook for approximately 3 minutes. in order for vinegar to evaporate. chopped • 3 cloves garlic. slice thinly and set aside. Add dried mushrooms along with the water they soaked in. Let cook for 15 minutes. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . fresh mushrooms and carrots. It works well when using a 3 millimeter slicing disk. sliced • 3 pounds carrots. thyme and sliced artichokes and cook for 25 minutes. softened in water • 3 pounds fresh mushrooms. Stir in capers and parsley. vegetable base.
room temperature • 1/3 cup margarine. Bake in preheated oven for 18 to 20 minutes. or line with muffin papers. softened • • 1 (3 ounce) package cream cheese. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. baking soda. In a large bowl. Select dough cycle. mix together brown sugar. After the dough has doubled in size turn it out onto a lightly floured surface. softened • 1/4 cup butter. Place rolls in a lightly greased 9x13 inch baking pan. cover and let rest for 10 minutes. baking powder and salt. until a toothpick inserted into center of a muffin comes out clean. In another bowl. Lightly grease 10 muffin cups. 2 tablespoons flour and cinnamon. Stir the banana mixture into the flour mixture just until moistened. beat together bananas. sugar. mix together 1 1/2 cups flour. Roll up dough and cut into 12 rolls. Spoon batter into prepared muffin cups. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Cover and let rise until nearly . packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. combine brown sugar and cinnamon. Sprinkle topping over muffins. In a small bowl. In a small bowl.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). press Start. 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. Roll dough into a 16x21 inch rectangle. 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. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. egg and melted butter.
about 15 minutes. When they are good and soft. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. 1/4 cup butter. confectioners' sugar. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Add water and mix thoroughly. vanilla extract and salt. preheat oven to 400 degrees F (200 degrees C). Stir Fry: Sauté onion and green pepper in oil. beat together cream cheese. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Set aside. When it looks like you could eat it. You can add some turmeric for color if you like. about 30 minutes. 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. then add your drained. Remove from heat and add mustard and margarine.com/products/censura. mix in the peppers and onion and keep frying. Spread frosting on warm rolls before serving. move them to the sides of the pan and form an empty circle in the middle for your tofu.doubled. Add more oil to the middle of the pan. Sauté this for another couple of minutes. crumbled tofu (don't use silken. Heat on Med until thick and bubbly. Meanwhile. When it starts to get golden. While rolls are baking. Bake rolls in preheated oven until golden brown.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . use extra firm).
Add rest of cheese on top of that. Add onion. black). Add cooked veggies and coat them w/sauce. cook chopped veggies (NOT spinach. 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. tarragon. cilantro and salsa to sauce. Roll and push to one . cumin. Meanwhile. Spoon in veggies and sauce. Meanwhile. Spoon in filling. Bake at 400 for about 45 min. salt and garlic powder. Mix it up. till crust is brown and delicious cheese and juice oozes out. Add water and mix thoroughly. Heat on medium heat until bubbling and thick. Thaw pie shell and take 1/2 out of the tin. just keep it till later). Set aside 1/2 cup of cheese sauce in separate container. then add spinach on top. Place a tortilla in pan and cover in enchilada sauce. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. or just about anything. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. drained 2 medium onions. pinto.A variety of veggies such as green beans. layer 1/2 cheese on bottom of lower crust. 1/2 cup salsa (optional) In medium-large saucepan. Add slowly either cornstarch or flour till slightly thickened. combine flour. heat broth in large kettle. Remove from heat and add mustard and margarine. chopped 1/4 cup chopped cilantro. mushrooms. and close it up as best as you can w/ the torn top shell. add spices. or whatever you like. To make sauce. olives. zucchini. nutritional yeast. chopped 1 can olives. and lower heat. Cook in microwave or oven till about 3/4 cooked. You can add dairy free milk and use veggie bouillon cubes. beans.
keep warm. Add herbed tofu.. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. vegan cream cheese. Stir in nutmeg (possibly you could add some about 1/4 C. Add olive oil to a large skillet. set aside. until it is thoroughly heated. Cover and bake 15 min. sliced . vegan cream cheese 2 Tbsp. simmer uncovered for 5 min. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb.. Remove from heat. 30-45 minutes. Place 3 lasagna noodles in bottom of 11x7 baking dish. place over medium-high heat until hot. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. and lemon juice. sauté for 1 minute. Add carrots and veggie broth. Usually lasagna takes about 45 minutes to cook thoroughly. spread carrot mixture over top. 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. Uncover and bake an additional 20-30 min. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. nutritional yeast at this step. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt.. just to make it a little bit more cheesy!).end of pan. Bake at 350 until brown. Add parsley and garlic. repeat process until all noodles are used up. herbed tofu 8 oz. Continue until all tortillas filled. at 375 degrees. stir well. top with spaghetti sauce.. use your own judgment.
remove pan from heat. seeded and minced. Remove from heat and stir in basil. about 20 minutes. covered. Stir together thoroughly. Add the onion and sauté over low heat until lightly browned. 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 (16 ounce) can crushed tomatoes • 1/2 cup red wine • 1/2 cup water • 1 teaspoon salt • 1 teaspoon white sugar • 6 leaves fresh basil leaves. Pour the mixture into a lightly oiled. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Just as the garlic begins to turn brown. TORTILLA CASSEROLE One 16-ounce can pinto. salt and sugar. water. Allow pan to cool. 1 1/2-quart baking casserole. Bake for 35 minutes. pink. or until the top is golden brown and bubbly. combine the onion with the rice and all the remaining ingredients. wine. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . and add tomatoes. Cook over medium-high heat and bring to a boil. Reduce heat to low and simmer. 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. or black beans. preferably organic • 1 to 2 fresh jalapeño peppers. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. In a mixing bowl. Heat the oil in a small skillet. be careful not to burn.
Slowly pour into the saucepan. or until the cheese is bubbly. and then add the baked tofu and . Lightly oil a wide. Repeat the layers. thawed 2 scallions. Bring water to a boil in a large pot. Pour in the sauce. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. and then return them to the pot. Bake the casserole for 12 to 15 minutes. In the meantime. 2-quart casserole dish and layer as follows: 4 tortillas. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. drain them. heat the margarine or oil in a medium-sized saucepan. finely diced • 2 to 3 scallions. overlapping one another. spelt.2 cups frozen corn kernels. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. cheddar. Mix thoroughly. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. 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. then remove from the heat.) • 1 tablespoon light olive oil • 3 medium celery stalks. etc. When the noodles are done. then cut into squares to serve. half of the cheese. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Add the mushrooms and continue to sauté until the mushrooms are wilted. Add the noodles and cook until just tender. half of the bean mixture. according to package directions. Let stand for a minute or two. Combine the first 7 ingredients in a mixing bowl. Add the celery dice and sauté over medium heat for 3 to 4 minutes. stirring constantly.
large shallow casserole dish. black or green • Fresh mozzarella balls or very fresh tofu. cooked with a vegetable bouillon cube. burrito. Cook some quick brown rice according to package directions.scallions and season to taste with salt and pepper. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. 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. Bake for 30 to 35 minutes. and then cut into squares to serve. soy yogurt. black olives. Transfer the mixture to an oiled. Place everything on the table. TORTILLA FIESTA • Flour tortillas. diced and sprinkled with vinaigrette . 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. Allow to cool for 5 minutes.or soft taco-size. drained • Cured olives. warm the refried beans in a saucepan with a little water to loosen. warmed or taco shells. or until the top is golden brown and beginning to get crusty. Top generously with wheat germ.
Heat as needed in the microwave or in a preheated 400-degree oven. prepare a platter or two of antipasto and slice the bread. While bringing a large pot of water to a boil and cooking the pasta. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. MUSHROOM-STUFFED POTATOES. When cool enough to handle. drain it and return it to the pot. Stuff the mixture back into the potato shells.• 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. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. When the pasta is done. Pass around the Parmesan cheese for topping the pasta. • 4 large baking potatoes • 1/4 cup organic dairy. about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. the diced tomatoes). Scoop out the inside of each potato half. Stir in the pasta sauce (and if you've used dry pasta. Warm up as needed. green part only. soy. Add the remaining ingredients and stir well to combine. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. cut each in half lengthwise. and serve. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. leaving a sturdy shell. or rice cream cheese .
Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle. cut each in half lengthwise. Heat as needed in the microwave or in a preheated 400-degree oven. and serve. Heat the oil in a medium skillet. Stuff the mixture back into the potato shells. or rice milk • 2 cups finely chopped broccoli florets. chopped • 8 ounces white or cremini mushrooms. about 1/4 inch thick all around. with the mashed potato in the mixing bowl. leaving a sturdy shell. Stir in the cream cheese.• 1 tablespoon light olive oil • 1 large onion. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . about 1/4 inch thick all around. Scoop out the inside of each potato half. Scoop out the inside of each potato half. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Add the remaining ingredients and stir well to combine. Combine the mushroom mixture. Add the onion and sauté over medium heat until golden. Season with salt and pepper and stir well to combine. Stuff the mixture back into the potato shells. leaving a sturdy shell. and cook until they are done to your liking. When cool enough to handle. stirring occasionally. cover. and serve. Add the mushrooms. cut each in half lengthwise. 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. soy milk. 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. liquid and all. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm.
If using shiitakes. or to taste • One 9-inch graham cracker crust • 2 medium bananas. Combine the first 4 ingredients in a mixing bowl and stir together. Just before serving. then cut into wedges to serve. until the chocolate chips have melted. stirring often. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. Stir in the maple syrup. Arrange in a shallow foil-lined pan and pour any excess marinade over them. then refrigerate for at least an hour. or a combination) Preheat broiler (unless using a toaster oven). baby bella. 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 .3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. or brown rice syrup • 16 ounces fresh organic mushrooms. Remove from the broiler and transfer to a serving container. maple syrup. Wipe the mushrooms clean. slightly overlapping circles. oyster. cover the top of the pie with thin banana slices arranged in concentric. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). or until the top of the pudding feels fairly firm to the touch. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. shiitake. remove and discard the stems. any variety (portabello. cremini. Combine the mushrooms with the teriyaki mixture and stir together. Broil in the oven or a toaster oven for 4 minutes. about 4 to 5 minutes. Transfer to a small saucepan and add the chocolate chips. thinly sliced Preheat the oven to 350 degrees. Allow to cool completely. Cook over medium-low heat.• 1 tablespoon honey. Puree the tofu in a food processor or blender until completely smooth. and stir. Broil until the mushrooms begin turning dark and are touched by charred spots. preferably two.
optional Preheat the oven to 350 degrees. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. sugar. baking powder. and salt in a mixing bowl and stir together. then use a whisk until the mixture is smooth. Allow to cool to room temperature or just warm. . then carefully remove with a spatula to plates to cool.• 1/2 cup natural style peanut butter. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Bake for 25 to 30 minutes or until golden on top. Pour into a lightly oiled 9-inch round or square cake pan. but no batter. Combine the applesauce. preferably cane juice sweetened • 1/2 cup chopped walnuts. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Stir in the chocolate chips and optional peanuts. 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. and a knife inserted into the center comes out with chocolate. rice milk. 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. Bake for 10 to 12 minutes. or until the bottoms are just lightly browned. optional Preheat the oven to 350 degrees. Make a well in the center of the dry ingredients and add the applesauce and oil. Combine the flour. Stir together until the wet and dry ingredients are completely mixed. Stir in the chocolate chips and optional walnuts. and peanut butter in another bowl and whisk together until smooth. then cut into squares or wedges to serve. Pour into the flour mixture and stir together until fairly well blended. Let stand for a minute or two.
Make a well in the center of the pastry. combine the flour and salt. Pour the filling into the crust. egg yolk and vinegar. Stir the sliced asparagus. adding an additional tablespoon of water only if necessary. and cool to lukewarm before removing the bottom. or to taste Crust: In a medium sized bowl. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. beat together the eggs and milk. Pat the dough into a 10 or 11-inch removable-bottom tart pan. and let cool. Remove it from the oven. the tougher your crust will be. Slice six of the asparagus stalks. Baked Ravioli . a mixer or your fingers until the mixture is crumbly. Filling: In a medium-sized bowl. Yield 1 tart. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Prick it all over with a fork. and salt and pepper into the egg mixture. Cut in the butter and shortening. Bake the tart in a preheated 350°F oven for about 30 minutes. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. mushrooms. 12 servings. Bake it in a preheated 350°F oven for 10 minutes. Mix until the dough just holds together. on the diagonal. the more water you use. oregano and thyme. Remove the tart from the oven. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. then stir in the cheese. and add the water. or until it's set. into 3/4-inch pieces. mixing quickly and lightly with a pastry knife.
• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. celery carrot and onion. parsley. Add the tomatoes. Cook the ravioli as described on the package. Slightly undercook them. Place tomatoes in a blender and puree. salt • 13 oz. Cover and cook for 10 minutes. Place the cooked ravioli in the pan and top with the rest of the sauce. Lower the flame and simmer for 20 minutes. whole mozzarella cheese-2 cups shredded. 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. celery onion and carrot. can Italian peeled tomatoes • 1 tsp. pepper and garlic together. sugar and salt in to the saucepan with the vegetables. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. package of frozen ravioli • 8 oz. eggplant. Serve with a crisp salad. In a large saucepan over a medium heat stir place in the olive oil. Bring to a boil. cheese. Fry each piece in oil until brown . hot and golden. Chop eggplant. sugar • 1/2 tsp. The cheese should be bubbly. In a baking pan place in some of the tomato sauce to cover the bottom. until tender. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely.
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. crushed and minced • 1 large onion. or until eggplant is tender but not too soft. stirring occasionally to keep vegetables from sticking.on both sides. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Keep going till run out. heat olive oil over medium heat. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. or 2 cans (14. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Add peppers. Add eggplant. coarsely chopped. Add garlic and onions and cook. stirring often. and herbs. stir to combine. Add tomatoes. until softened. coarsely chopped • 4 large tomatoes. about 2 min. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. . Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. Cover and cook over low heat about 15 minutes. mix well. quartered and thinly sliced • 1 small eggplant. about 6 to 7 minutes. Take remaining 1/4 cup cream and toss with pasta. minced • 1 Plum tomatoes. zucchini. shallots and tomatoes to pan and cook until reduced to 1/2 cup. cubed • 2 green bell peppers. Add 3/4 cup of the cream and boil until slightly thickened. Cover and cook for 10 minutes. about 8-10 min.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. stir until coated with oil.
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. flour 1/2 tsp salt 1/2 tsp. Let it cool down. Mozzarella. etc.) Place tomatoes on baking tray. pepper 2 tsp. Combine oil & lemon juice (for salad dressing. Boil pasta until al dente. 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. Season the tomatoes for taste (salt. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. pepper. cottage cheese 4 eggs 6 tbsp. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.Rigatoni With Tomatoes. butter Preheat oven to 350 degrees. Feta Cheese. Bake tomatoes for 45 minutes until wrinkled & shrunken. Cut each tomato in fours. crumbles 1 pt. pkg. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Let it cool. . frozen chopped spinach 1/2 lb.
heat oven to 400. pepper. Meanwhile.) • 2 tsp garlic. If it comes out clean. In medium bowl combine all filling ingredients and mix well. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Grill or broil until colour shows on vegetables. Uncover. about 10-15 minutes.In another bowl mix together salt. Then combine the two mixtures into one bowl and stir well. sprinkle evenly with cheese. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. Let the pie cool for a few minutes. Fill each manicotti with mixture. Bake an additional 5-8 min or until cheese is melted. Bake the pie for one hour. To tell if it is done. Let sit for one half hour. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. rinse with cold water and let drain. the pie is ready. Place filled manicotti over sauce. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Thread onto metal or soaked bamboo skewers. Serve with Italian bread or garlic bread sticks . stick a knife or toothpick into the center of the pie. marjoram. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Make sure you spread it evenly. etc. flour and eggs. Pour remaining sauce over manicotti. Drain.
celery. Continue cooking. red bell pepper cut in short. chopped • 1 red bell pepper. chopped • 8 oz. sliced diagonally • 2 c baby bok choy. 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. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. combine ingredients. Serve over rice. lightly coated with non-stick cooking spray. water chestnuts. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. and mushrooms. grated • 1/4 C onion. bell pepper. Pour about 1/2 cup batter on hot griddle. water chestnuts. cook onion and garlic in oil for 3 minutes. vegetable stock. shiitake mushroom caps thinly sliced • 1 med. bok choy. stirring frequently. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. Add soy sauce.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. about 5 minutes. or until they begin to soften. Fry 2-3 minutes on each side or until golden brown. mustard. peeled & grated • 1 medium carrot. until vegetables are crisp-tender. thin strips . mix well. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery.
cook 3 minutes. When it begins to smoke. Add ginger and garlic. about 5 minutes. simmer until vegetables are crisp-tender. Transfer the eggs from the skillet to a small bowl and break them into small curds. When it begins to smoke. Add tamari or soy sauce. red pepper. if desired. Stir in the rice and stir-fry 1 minute. Set aside. Add broth and sugar snap peas. Add the carrots. cook 1 minute. cook 30 seconds. add 2 tablespoons of peanut oil and the lightly beaten eggs. Drain and rinse in cold water. bell pepper and bok choy. Add sesame oil. Place a small skillet over medium heat. heat oil in large deep skillet or wok over medium heat. Mix to blend well and set aside. Bring 1 quart of water to a boil in a small saucepan. Meanwhile. stirring occasionally. add the remaining 1/4 cup of peanut oil and the garlic. add to skillet with vegetables. Add mushrooms. . Add the carrot and boil 1 minute. stirring frequently. in 1/2" cubes 1 red bell pepper. Place a wok over medium-high heat. celery. and peas. tossing well. lightly beaten 1 carrot.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. 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. Pour in the sauce and cook until the rice is heated through. Serve hot. Stir until the eggs are firm but moist. Sprinkle with peanutes or cashews. 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. 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. Stir briefly. and vinegar. stirring occasionally. Stir-fry 1 minute. Drain noodles. 3 to 5 minutes.
drain them and move the potatoes to a mixing bowl. Next. They are done when you can easily stick them with a fork. 6 servings Spinach Stuffed Tomatoes 10 oz. Spray square baking dish. This dish will keep well in the fridge for up to a week. After the potatoes are tender. pkg. let the salad stand for at least thirty minutes before serving. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. egg product. with nonstick cooking spray. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. 1/2 cup of the picante sauce and 1/2 cup of the cheese. crumbled feta cheese • 1 sweet red bell pepper. and rosemary. Sprinkle with remaining 1/2 cup cheese and the chili powder. oregano. spoon over rice mixture. After all of the ingredients have been thoroughly (yet gently!) mixed. seeded • 1/2 c chopped green onions • 1/2 c black olives. Tex-Mex Rice and Bean Bake 2 cups cooked brown or white rice 1/4 cup fat-free cholesterol free egg product 1 1/2 cups picante sauce 1 cup shredded reduced fat cheddar cheese (4 ounces) 1 can (15-16 oz) pinto beans. vinegar. press in bottom of baking dish.Potato Salad • 2 lbs med. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Mix beans and remaining 1 cup picante sauce. mix the oil. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Mix rice. cook the potatoes in boiling water until tender. Let stand 5 minutes before serving. leaving the skins on. 8x8x2 inches. drained 1/4 tsp chili powder Heat oven to 350 degrees. Do not overcook! While the potatoes are being cooked.
Discard seeds. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. This salad goes well with grilled meats and fish. honey. Let stand for 20 minutes. shredded • 2 Asian pears. onion.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. drain well and squeeze dry. Sprinkle with remaining mozzarella and parsley. Add 1/2 cup mozzarella cheese. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Preheat oven to 350 degrees. Asian Slaw • 1 head of Napa Cabbage. Serve salad in a large bowl. soy sauce. Chop pulp finely and add to spinach. carrot. In another large bowl mix cabbage. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Slice and hollow out centers of tomatoes. green onion and red pepper. salt & pepper to spinach mixture and blend well. Toss the cabbage mixture with the vinaigrette. Put in large bowl. Asian pears. parmesan. Spoon evenly into tomato shells. Let stand 5 minutes. sugar. garnish with chopped green onion and toasted sesame seeds. cilantro and sesame seeds in a large bowl. 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. Invert tomatoes shells on paper towels to drain.
Simmer for 2 minutes. Add red pepper flakes. . Add chopped white part of green onion. Simmer tomatoes with the two cheeses for three minutes. prepared according to package directions Melt butter over high heat until bubbly. Bake at 350 degrees 5060 minutes. 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. (The alcohol burns off but makes tomatoes "come alive". 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.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. then add 1 cup of heavy cream and simmer for one minute. and pepper. Rapidly add vodka. Prepare pasta (shell or tube pasta suggested). Cook on low heat for 30 minutes. Set off burner and allow cheese to melt into soup. garlic. salt. Pour into greased 9x13" pan. Add parmesan cheese at the end of cook time.
Sprinkle with seasoned salt and garlic powder. 8 oz. . sprinkle paprika in a larger circle around parsley flake circle. Combine eggs. Vermont Cheddar Pie • 2-3 cups diced.Mix completely with the sauce and serve immediately. Combine potatoes and 1/4 cup onions. milk. vegetable broth • 2 onions. white pepper • Dill weed to taste • 2 pkgs. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. top with parmesan then cheddar cheeses. salt-free lemon/herb seasoning • 1/2 tsp. Bake at 350 for 1 hour. sprinkle parsley flakes in a larger circle around the onions. pour carefully over cheeses. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Zucchini Soup • 4 medium zucchini. chopped • 1 tsp. press into pie plate as crust. Garnish pie: make a small circle of 1/4 cup onions in center of pie. cream cheese • Chopped fresh chives or edible flowers for garnish. Carefully put a layer of spinach and crumbled feta cheese into the crust. quartered and sliced • 2 cans of 15 oz.
Add season salt and continue to simmer this combined mixture for another hour.In a saucepan. Chill over night or until very cold. Now add chopped green onions and additional season salt if desired. Cook for approximately one more hour. pepper and dill weed to taste. Add all other ingredients. except seasoning meat. a portion at a time. After beans have been cooking for approximately 2 hours. chopped green onions and rice. Garnish with chopped chives or fresh flowers. Bring to a rolling boil. white rice. onions. Add to a large pot and cover beans with water until water is two inches above bean line. add remaining liquid. 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. 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). Serve hot over warm. Then blend in zucchini mixture. Blend the cream cheese in blender until smooth. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . then cover and reduce to a low heat and simmer. or until beans are very soft and a red gravy is produced. approximately 20 to 30 minutes. Cook mixture until soft. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. add zucchini. chicken broth. until smooth.
In response. Be creative and use your imagination. and it may also help keep the body's metabolic rate high during dieting. There are many. women require at least 1. it tries to conserve its fat reserves by slowing down its metabolic rate and. 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. with the calories distributed over all the daily meals including snacks. . Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss.500. not fat. Prepare a medium-hot skillet. There is no quick and easy way to improve body composition. This can negatively affect his physical fitness. Athletes should avoid diets that fail to meet these criteria. This ensures an adequate consumption of necessary vitamins and minerals. final mixture will be a little lumpy.• 2 tbsp powdered sugar Mix all ingredients together very well. one should eat less and exercise more. Losing fat safely takes time and patience. many more recipes out there for vegetarians. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Dieting alone can cause the body to believe it is being starved. as a result. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. it helps the body maintain its useful muscle mass. since weight lost through these practices is mostly water and lean muscle tissue. A combination of exercise and diet is the best way to lose unwanted body fat.200 calories. This is just a start for you. In other words. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. 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 oiled. Athletes must consume a minimum number of calories from all the major food groups. Not only does exercise burn calories.
and jumping rope. To be properly nourished. running or walking one mile burns about 100 calories. walking. fat. This section gives basic nutritional guidance for enhancing physical performance. which uses lots of oxygen.selecting a variety of foods from within . Aerobic exercise. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. bicycling. especially in large amounts. bicycling. burn little. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness.500 calories in one pound of fat. Aerobic exercise is best for burning fat. Instead. A good diet alone. and rowing. good health. athletes should regularly eat a wide variety of foods fro-m the major food groups. such as sprinting or lifting heavy weights. swimming. rowing. In reality. stair climbing. swimming. In addition. examples include jogging. As a result. will not make up for poor health and exercise habits. Diet In addition to exercise. he needs to run or walk 35 miles if pure fat were being burned. Exercise alone is not the best way to lose body fat. Good nutrition is not complicated for those who understand these dietary guidelines. and mental alertness. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. proper nutrition plays a major role in attaining and maintaining total fitness. Because there are 3. Aerobic exercises include jogging. if any. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. is the best type of activity for burning fat. walking. Anaerobic activities.Fat can only be burned during exercise if oxygen is used. For an average-sized person. however. most people would need to run or walk over 50 miles to burn one pound of fat. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. cross-country skiing. exercise to music. a mixture of both fats and carbohydrates is used. fat is seldom the only source of energy used during aerobic exercise. crosscountry skiing.
/lb. as shown in Figure 6-3.079 cal. has been associated with high levels of blood cholesterol. = 11. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. A well balanced diet provides all the nutrients needed to keep one healthy. Avoiding an excessive intake of fats is an important fundamental of nutrition.85) or about 710 calories in one hour. Even snacking between meals can contribute to good nutrition if the right foods are eaten. and a typical. CAD. Weight is maintained as long as the body is in energy balance.034 calories/minute/lb. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. For example. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack.079 cal.1 calories per minute (150 lbs. = 5. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. intensities. a 150-pound person would burn 5. a person will burn 0.1 calories/ minute) or about 305 calories/hour. Similarly. Thus. To estimate the number of calories you use in normal daily activity. or negative) can be determined. balanced. 14 if somewhat active. Another dietary guideline is to consume enough calories to meet one's energy needs. 150-pound male will burn 11. results from the clogging of blood vessels in the heart. they should eat three meals a day. multiply your body weight by 13 if you are sedentary. especially saturated fats and cholesterol. The result is a rough estimate of the number of calories you need to maintain your present body weight. The blood cholesterol level in most Americans is too high.85 calories/minute (150 lbs./min. A high intake of fats. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types.034 calories per pound per minute. when the number of calories used equals the number of calories consumed.each group. Good dietary habits help reduce the likelihood of developing CAD. x 0. a slow. and 15 if moderately active. Keeping a daily record of all foods eaten and physical activity done is also helpful. progressive disease. and durations. x 0./min. that is./lb. a person running at 6 miles per hour (MPH) will burn 0. as shown in Figure 6-4. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. . the state of energy balance (positive. while participating in archery. By comparing caloric intake with caloric expenditure. You will need still more calories if you are more than moderately active.
depending on body size. Athletes . the contribution from fat gradually increases. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. up to 60 minutes before exercising. Sweat consists primarily of water with small quantities of minerals like sodium. The evaporation of sweat helps cool the body during exercise. but to no more than 10 percent of our total calories. It plays an important role in maintaining normal body temperature. Individual caloric requirements vary. Repetitive. age. It is also important to avoid simple sugars. because they can lead to low blood sugar levels during exercise. and training sport. high-intensity activities. Athletes often fail to drink enough water. Carbohydrates are the primary fuel source for muscles during shortterm. Cool.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. can result. sex. whole wheat bread. are the primary fuel source for muscles during short-term. Water is an essential nutrient that is critical to optimal physical performance. the chief fuel burned is carbohydrates. At least 50 percent of the calories in the diet should come from carbohydrates. In addition. especially when training in the heat. potatoes) are the best sources of energy for active athletes. it is important to eat foods every day that are rich in complex carbohydrates. high-intensity activities. rice. As a result. Foods rich in complex carbohydrates (for example. Concerns for Optimal Physical Performance Carbohydrates. We should increase our intake of polyunsaturated fat. pasta. Initially. we should reduce our daily cholesterol intake to 300 milligrams or less. Finally. in the form of glycogen (a complex sugar). Very intense activities use more carbohydrates. plain water is the best drink to use to replace the fluid lost as sweat. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. The body uses fat to help provide energy for extended activities such as a one-hour run. such as candy. and possibly injury. Because foods eaten one to three days before an activity provide part of the fuel for that activity. water lost through sweating must be replaced or poor performance. The current national average is 38 percent. Examples include weight training and the APFT sit-up and push-up events. 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.
to the total energy requirement of heavy resistance exercises. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. during. nausea. these beverages can provide a source of carbohydrate for working muscles. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. and after exercise to prevent dehydration and help enhance performance. Cholesterol is a fatlike waxy substance and is produced by the liver.0 to 1. 1. Although cholesterol has purposes and is important to overall health and body function. it is necessary to first understand what cholesterol is. if any. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. .8 grams per kilogram of body weight. On the other hand. are helpful under certain circumstances. During periods of intense aerobic training. During intense training. Weight lifters. Sports drinks. Protein is believed to contribute little. Therefore. too much cholesterol in the body has damaging effects. Many people believe that body builders need large quantities of protein to promote better muscle growth. can lead to abdominal cramps. The primary functions of protein are to build and repair body tissue and to form enzymes. who have a high proportion of lean body mass. these drinks should be used with caution during intense endurance training and other similar activities. and diarrhea. This can improve endurance. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. During prolonged periods of exercise (1. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. drinks that exceed levels of 10 percent carbohydrate.5+ hours) at intensities over 50 percent of heart rate reserve. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein.should drink water before. one's need for protein might be somewhat higher (for example. The recommended dietary allowance of protein for adults is 0. as do regular soda pops and most fruit juices. There is evidence that solutions containing up to 10 percent carbohydrate will enter the blood fast enough to deliver additional glucose to the active muscles.5 grams per kilogram of body weight per day).
HDL is either reused or converts to bile acids and disposed. The purpose of this ebook is to inform. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. produces hormones such as estrogen and testosterone. and grains you can maintain optimal health as they do not contain cholesterol. there are several different body functions and several different substances that make up our understanding of "cholesterol. On the other hand when you eat foods such as fruits. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. In fact. When the cholesterol level is appropriate.) HDL transports cholesterol from cells back to the liver. the levels build up and cause damage by clogging your arteries. Instead. The two main types of lipoproteins are: High Density Lipoproteins (HDL. This puts you at serious risk for disease such as heart and stroke. alternative ways to manage your cholesterol without having to rely on medications. As we progress with "30 days to lower cholesterol" you will learn healthy." As with some fats. This is done simply from reducing cholesterol by 1%. vegetables. High cholesterol can be avoided! With a nutritious diet. cholesterol cannot be dissolved in the blood. though. This is known as "good" cholesterol. In fact. molecules called lipoproteins carry cholesterol to and from cells. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. and produces bile acids which are proven to aid in the digestion of fat. With too much cholesterol in the body. You want to ensure that your levels of this cholesterol remain . When you eat saturated foods such as dairy. educate and provide healthful options. meat and eggs your cholesterol elevates.Cholesterol forms every cell within the body. which is another form of fat. 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. Lipoproteins equip the cholesterol to move around the body. When cholesterol is at a good level it works to build and repair cells. it plays a life-giving role in many functions of the body. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides.
a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. since having too low levels of HDL . Eating fast foods and convenience foods results in eating too many fats and salts." This documentary details the attempts of one man to live on fast foods and little exercise alone.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. HDL consists of more protein than triglycerides or cholesterol. Due to heart risk factors besides diet. gender. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal.even when other cholesterol levels are normal . we are setting ourselves up for problems. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. some people require a very aggressive approach which includes cholesterol lowing medication. Other factors involved in this risk are age. Low Density Lipoproteins (LDL. For some. In addition. Understanding the Causes of High Cholesterol Besides diet. consider renting the documentary movie "Supersize Me. If you want to see a graphic representation of this. To maintain optimum health. smoking." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition.high for optimum heart health. which can raise our bad cholesterol levels. and aids to remove LDL from your artery walls.may lead to heart problems. family history of heart disease. . other causes of high cholesterol are lifestyle. Obviously. HDL aids to ensure protection from the risk of heart attack and/or stroke. and diabetes mellitus. you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges. We will address this issue as we progress in "30 days to lowering cholesterol. when we speak of having "cholesterol levels" we mean more than one number. gender and the heritage of the individual. The results on his cholesterol and body health in just 30 days are truly frightening.
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. Your Arteries and Cholesterol The job of your arteries is to pump blood. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Women generally have a lower level than men from age 50 to 55. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. The Dorsal Aorta or the main artery branches out into many smaller arteries. Buy cooking oils that are unsaturated. Use low fat cooking sprays to replace heavy oils whenever possible. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. the cholesterol level starts to increase. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. If you have a family history of heart disease and high cholesterol levels. work harder and start earlier in adopting a healthy lifestyle and eating plan. It is never too late to start on this path. including walking. Age and Gender: Cholesterol levels increase with age.especially bad cholesterol .prevents arteries from working their best. Exercise does not have to be a large time or money commitment. High levels of bad cholesterol may even prevent arteries . Once a woman starts menopause. Diet: An important consideration in eating is choosing lower fat. Too much cholesterol in the blood . Just 20 minutes of aerobic exercise. each day will lower cholesterol. While there is not much that you can do about your age. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best.
smooth interior. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Consider: Heart disease is one of the leading killers in North America.or bad cholesterol levels that are elevated but not considered "very bad" . Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. If this happens often enough you can suffer a heart attack or a stroke. Even having "borderline" cholesterol levels . No matter what your current health. Each are made up of epithelial cells. you need to keep your cholesterol levels in a healthy range. In a healthy person. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. The middle layer is elastic and very strong. Arteries are constructed of a tough exterior and a soft. eating a better diet and getting exercise can help keep you healthy. The heart relaxes and produces enough force to push the blood through. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. heart attacks. and strokes. this system works effectively and the blood can carry oxygen and other essentials throughout the body.from functioning at all. As the heart beats.can increase your chances of heart disease or stroke. It helps pump the body's blood. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. 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 . For this reason. and the main reason behind the blocking of arteries is high levels of bad cholesterol. The inner layer is smooth and allows the blood to flow easily. it is critical then that we keep arteries free of bad cholesterol for optimal health. since cholesterol can actually lead to blockages in your arteries. This means that if you want to prevent heart disease. Your heart becomes starved of required blood. the arteries expand and are filled with blood.
If you have too high cholesterol. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. Receive 25_35% or less of your day's total calories from fat. Again. In fact. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. In fact.Eating is one of the things that can affect your cholesterol level a great deal. if you have elevated levels of high cholesterol. Being overweight can contribute to cholesterol and to heart ailments. this sort of diet will also make you feel generally healthier and more energetic as well. Limit your sodium intake to 2400 milligrams a day. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. especially if you have very high cholesterol. 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. 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. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. but reducing your intake of all salts is the better choice. Sea salt is a better option. . or follow the limits for dietary cholesterol that your doctor sets for you. The effects over all will be immediate. If you need assistance seek out a nutritionist or dietician. you can take steps to regain your health by following a low cholesterol and low fat diet. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. As an added benefit. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. try to lower your saturated fat intake as far as possible. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent.
hot dogs. You can keep the skin on to seal in the juices so long as you remove the skin before eating. and especially processed meats such as deli meats. dry beans. High cholesterol foods include: Organ meats (this includes liver. . bologna. Limit and eat only in moderation if at all: Highly processed foods. sausages. fish. including select cuts of meat. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. salad dressing and sauces. which can wreak havoc on your heart health. • Enjoy foods high in soluble fiber. These foods include: Oats. salami and fatty red meats All foods that are fried.Refuse foods made with harmful trans fats such as margarine. rye. eggs and nuts each week. poultry. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed.
As an added bonus. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. you can avoid this in the future simply by eating more fresh fruits and vegetables. and grains are healthier . and cuts that have less white "marbleized" texture. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. With vegetables and fruits. chicken. you do not have to worry as much about eating too many fruits and vegetables. You can only eat small portions of animal products before you have to worry about cholesterol content. Even the leanest cuts of meat. not poached. those nations that eat more fruits. vegetables.that North Americans face. fish. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. 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. choose leaner cuts. To put it simply. white meat. but some fruits and vegetables have been linked to lowering cholesterol in patients. When most of us think of "veggies" we think only of a few. Increasing your intake of fresh (not canned. While you do not want to overeat. The white "marble" is fat that can increase your cholesterol. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels .When selecting meat. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Consider all the vegetables you may not have tried yet (please note that this list is not . In fact.and have lower cholesterol levels as a whole. there is no such worry. 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. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. 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. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. If you have always felt deprived while following low-fat diets in the past.not to mention the higher rates of obesity .
can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . lima beans to azuki beans. chickpeas. red beans.complete .there are too many vegetables to list here . 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. borlotti beans. broad beans. runner beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. navy beans. These may include snow peas. mung beans. green peas. not just the seeds. soy beans. many which you likely have not tried before. green beans. there are many delicious brands of peas. 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. sugar snap peas. and many others) Bean sprouts Lentils Peas (again. kidney beans.
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. some quite rare. Blushing Golden. yellow and red peppers. 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. Mantet. Chieftain. Empress. and others. Liberty.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Try the following varieties: Akane. Cortland. Gala. Mutsu. . Empire. Jonagold. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. orange. 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. you will be stunned by the range of lettuces out there. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Mcintosh. There are many types of mushrooms. it is a fungus. Honey Crisp. Arlet. not just their size. from butternut to acorn to pumpkins and gourds. red potatoes. from the common to the exotic. Centennial Crab. Braeburn. Fuji. Kandil Sinap.
Wilson Juicy. Yataka. barberries. Lapins. Baking Bananas. Baby Bananas. among others) Pears (including Asian pears. and others) Berries (besides the usual strawberries and raspberries. nannyberries. Stanley Prune_Plum. elderberries. and others) Cherries (from sour cherries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Starr. loganberries. Hedelfingers. Russet. Dietz. Monmorency cherries. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Reliance. Red Astrachan. many kinds. Honeydew. Unize Plum. Canteloupe. Opal. lingonberries. Yellow Transparent. Red Haven. sea grapes. Virginia Gold. Red bananas. Red Secor. bearberries. Royal Plum. Canary. Beirschmidt. Empress Prune_Plum. and sweet cherries such as Black Russians.Northern Spy. blueberries. and others) Persimmons Pineapples Plums (including Mt. currants. huckleberries. Cassava. bilberries. crowberries. Bartlett. boysenberries. cranberries. Starking Delicious Plum. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Patricia. there are dewberries. Watermelon. Chinooks. and Sensation Dwarf Peach. cloudberries. gooseberries. wineberries. Apple Bananas. and others) Clementines Dates Figs Grapefruits Grapes (there are many.
salt. of course. Read about new varieties of fruits and vegetables and try them as well. you will naturally choose foods that are good for you and for your heart. When you have many types of healthy and delicious foods to choose from. and prepackaged meals. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Make it a mission to buy some fresh fruits and vegetables you have not tried. In fact. avoid all fast-food. and sugar.Tangerines Tangelos Ugli Fruits Consider also all the fresh fruits you may not have tried yet: Are there fruits and vegetables on this list that you have not tried? There likely are. find a variety of fresh fruits and vegetables you have not tried and try them. you will want to cook your own meals more often.it is only a way to get you started in discovering new fruits and vegetables. every week. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. use this list of fruits and vegetables. The secret to low-fat eating is to make eating the right foods as attractive as possible. Realize that these lists of fruits and vegetables is far from complete . most of us have tried only a small fraction of the fruits and vegetables that are out there. Cooking and Cholesterol If you want to lower your cholesterol. Look back over the list of fruits and vegetables . When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Over the next 30 days. Convenience foods. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. The fact is. are notorious for offering poor nutrition and plenty of fat. If you want to lower your cholesterol over the next 30 days. .treat it like a checklist of the food adventures you could have with food. 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. Your taste buds and your cholesterol level will thank you for it. convenience. Print the list and circle all the fruits and vegetables you have not tried.
This isn't hard to do. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Choose fresh ingredients . You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats. Use these to add flavor to your cooking rather than relying on salt. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . If you have recipes you cannot part with. Japanese. There are many recipe books at your local library . Simply chop up some favorite salad greens (mescalin mix. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. 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. Wrap some veggies in a tortilla. and Indian recipes. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. tomatoes. Use good olive oil instead of butter. zucchini. cut more veggies into a salad. Raw food. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. Cooking to lower your cholesterol is not very hard.no matter how harried your schedule: If you are very busy and tired at the end of a long day. switch ingredients to healthier alternatives. cucumbers. If you must use salt. even if you are lost in the kitchen. Buy some fresh herbs. herbs) and garnish with a few nuts. 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.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. carrots. you can easily create a salad that is enticing. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. and drizzle the salad with olive oil and lemon juice. You can also create a very low fat salad dressing by combining half an avocado with some herbs . use only a pinch of the best sea salt you are able to buy. Vegan. Don't overlook cookbooks that feature Chinese. Not only is this healthier for you.the very freshest you can.
Experiment with different fruit combinations to find different tastes. If you do want to add meat to your salad. Shred your favorite vegetables or cut them into very small pieces. and lemons can make a beautiful and attractive salad that is very low fat. Instead of fats or mayonnaise on your sandwiches . If you are craving desserts. Combine until blended. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Fruit Salads: Chopping up some of your favorite fruits. Pastas: There are a number of pastas available. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. opt for skinless poultry. bacon bits. Avoid highly processed deli and sandwich meats.and lemon juice. berries. but some combination of this recipe can give you a tasty meal with less fat. use lean and skinless chicken or other poultry. from fresh pasta or dried pasta to vegetable pastas and rice pastas. whole milk products such as chesses. This can be a very tasty combination and is still quite healthy for you. . Avoid croutons. If you are using apples or other fruits that tend to "brown" in your salad. and other high-fat foods in your salads. All can be made into delicious and heart-friendly meals in minutes. It can also be a great quick breakfast on days when you are in a rush. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp.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. Sandwiches: Sandwiches are quite easy to make. eggs. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Add your favorite fresh herbs (basil is a good choice) and combine. This makes an excellent and very healthy snack. Add the pasta and toss until the vegetables are the desired consistency. Many prepared pasta dishes use plenty of salt or cream-based sauces. You can make similar meals with rice or even low-fat tofu. Instead. Simply cook the pasta in a pot. 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.
and hydrogenated fats). fig and fruit bars. If this does not work. try to stave off the craving with fresh fruit. For example. 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. calories. you can get planks of cedar that are perfect for baking or grilling fish . Also. skim. you can make these foods even healthier by reducing the amount of fat you use in preparing them. calories. low-fat yogurt. and poultry rather than red meats. However. polyunsaturated. occasionally eating low-fat desserts and snacks such as angel food cake. Lean meat dishes: When you have chosen your lean cuts of meat. fruit sherbert. Choose only lean meats. and cholesterol . these products still do often contain sodium. 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. animal or graham crackers. fat. puddings made with low-fat milk that make lower-fat alternatives.simply place the fish on the cedar. fish. take care to read the labels on these snacks and choose the brands with the least sugar. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . Jello. wafers. Consume fat free. 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. Enjoy white meats. and salt that you can. plenty of calories and some fats.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. sodium. and sugars. so overindulging in these will certainly not allow you to keep your heart healthy. though. cover with lemon juice and possibly herbs and grill or bake until done. If you absolutely crave a dessert or snack.many are very high in sodium. At many fish shops. 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.
we don't always do what is right. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol.even when those foods are processed and contribute directly to higher cholesterol. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. prepared. try frozen foods that have no sauces or other ingredients added. Although we may know which foods we should be turning to and which lifestyle changes we need to make. If you cannot find fresh produce out of season.healthy processed foods.a large. most of us have been taught which foods are healthy and low in fat and which are less than good for us. When you picture a hamburger. juicy burger with all the toppings. pickled or tinned foods. simply because salads and vegetables are advertised a lot less. though. adopting a very low-fat diet and healthier lifestyle is often challenging. Face it. It sounds crazy. 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 . Today. spiced. but you have also learned to associate certain foods with certain ideas and ideals . you may nit get the same strong images in your head. Traditionally. less than healthy foods have needed advertising. 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.and likely this has been the doing of advertisers. When you think of a salad. Think of the last ten food advertisements you have seen. However. they were for less-than.Choose fresh rather than processed. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. especially if we have followed less than ideal eating and life patterns for some time. because they were not needed. there is a huge market for convenience and "junk" . Odds are. You learned to like some foods as a child. you likely picture the hamburger you see in advertisements .
In too many grocery stores. Any small and fast touches that can make your meal more appealing will make your new low-fat diet seem more like a luxury than anything else.they add ambience to make the meals more attractive and appealing. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. they are placed at eye level. Take a look at those high-fat and cholesterol-high foods. Figure out where you see advertisements for foods and then avoid those ads. 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. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see.foods. much as restaurants do. though. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate.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. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. When you visit your local grocery store. and lower your cholesterol over the next 30 days as well. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. Advertisers do an incredible job at making foods attractive.even those that are fatty and terrible for your cholesterol . This is no mistake. but many times these foods are less than great for your cholesterol level. compare the amount of shelf space given to convenience foods. Odds are. Is it any wonder that restaurant meals . . 2) Make good-for-you foods appealing. Most people see the majority of food advertisements on television. Add some music or candles to your dinner. avoid the television for a while and watch your cravings for fatty foods decrease. There is no reason why your heart health should suffer because some advertiser is good at their job. Also avoid radio ads and restaurant advertisements in magazines and newspapers. they come in brightly designed packages that grab the eye. Often. If this describes you. After all. Advertisers are trying to make their products appealing. junk foods. In fact. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . sugary foods. and sodas to the amount of space given to the produce section. so that customers are more likely to walk away feeling happy and satisfied with their meal.
3) Describe foods in a way that makes them appealing to you. Whenever you find yourself craving foods that are high in fat or sodium. fast foods. and look up stories about the disgusting things people have found in the fast foods and convenience foods.such as "delicious" and "juicy" described about fatty foods. This will make bad-for-your heart foods seem far less attractive. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. Try to do the same thing as advertisers . try to find ways to make these foods less appealing. greasy. 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. As soon as you are aware that you are craving the 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. . Ask your friends and family for their dining-out horror stories.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.For the next 30 days.without feeling cheated or deprived. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. 4) Use a little negative advertising. For example. imagine them in the worst possible light . you will find it much easier to stick to a low-fat diet . and disgusting. You can use the same technique to make good-for-you low-fat foods seem appealing. cold.as mushy. watch out for negative words. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. If you find that you crave convenience foods. Advertising works by staying with you. and other foods you are trying to avoid during the next 30 days. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. use a little negative advertising. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted.when buying food that is good for you. recall the times you have had terrible fast food or convenience food meals." This is not likely to make you crave these foods especially since you are always hearing great adjectives . congealed.
a rice steamer. 4) Get lots of appealing heart-healthy foods into your kitchen. advertisements. but prevent fruit flies. If you have a deep-fryer. Also get rid of any fliers. Invest in parchment paper. you are far less likely to be tempted by them. Replace your foods with lowerfat or healthier alternatives. When you make your meals yourself. no-stick cooking ware. you are more likely to turn to them when you are feeling hungry. 2) Give them away to a friend or food bank. Hang up some nice curtains or at least get rid of the clutter. 2) Make your kitchen a heart-healthy place. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. you are more likely to reach for them when you are hungry. 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. 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. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. You do not have to invest a lot of money for this. try to find ways to make cooking in your kitchen more appealing. fried foods. 3) Eat in. go through your home and get rid of the foods that you should be eliminating or cutting back on. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. give it away. . If you keep cookies.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. While you are cleaning out your kitchen. If you make healthy foods more attractive and visible. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. you should eat in and eat foods you have prepared yourself almost all the time. wok. and other temptations around. healthy foods over the next 30 days . That way you are far more likely to reach for low-fat. as you work to lower your cholesterol. For the next 30 days. you can easily reduce how much fats and sodium goes into each meal. If your kitchen is an enticing place to cook. if you can. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible.and are less likely to cheat on your new eating plan. or menus from take-out places and restaurants. you are more likely to cook at home rather than being tempted to eat out.and for life! . If these things are not in your home.
You will learn many recipes and cooking tips for heart-healthy eating. Meet friends at the gym. The hard part is staying motivated to keep the diet plan up for weeks. or spouse. Most of us plan our days and our finances. For many of us. 7) Get help in the kitchen. so that there is no excuse to turn to convenience food. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. . This can make heart-healthy eating more difficult. This is especially a problem since we so often equate social times with eating . If you can't find someone to help you. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. Or. 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. then find some way to make cooking time more fun . 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. and have the opportunity to spend time with others who are concerned about heart health. After a long day at work. If you have very high cholesterol.we meet friends at restaurants. once you learn to cook healthy and delicious meals. coffee shops. cooking with someone else tends to be more fun. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. and pubs or we have movie nights that include take-out pizza. on hiking trails. Many of us take in excess calories and fats when we eat out with others. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen.listen to music or watch a movie on a portable DVD player as you cook. 9) Get motivated. child. fear is a great motivator. 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. 8) Socialize without food. or in your home rather than in restaurants or cafes that feature rich foods. Whether you get help from a roommate. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. Find ways to get yourself motivated to eat well for life. Over the next 30 days. Plus.5) Consider taking a heart-healthy cooking class. but we often leave eating to chance. it can be too daunting to come up with a menu and then cook a meal from scratch. make it a habit to meet friends at places that don't have food as a major entertainment.
Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing." 11) Make heart-healthy food more interesting. Luckily. If you can make low-fat alternatives easier to reach for than fast food. types of fat. and cholesterol in each of your foods is causing you stress. When you prepare a meal. or meetings with your boss. high-sodium "fast foods. Post your list in your planner or other visible place so that you will see it. sadness boredom. and other low-fat foods are among the most convenient foods out there. 12) Figure out your eating dangers and find ways to overcome them. salads. list the times you are more likely to want to eat. this is very simple. On a paper. If your walk home from work takes you past a favorite restaurant you find hard to resist. simply make sure that most of your plate is taken up by fresh fruits and vegetables. milk products) should be smaller still . 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. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day.no larger than a pack of cards. and beside each item. Sometimes. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. 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. then you may need to find a different route home. list ways you can avoid the situation or at least make better choices when you are faced with it. If Tuesday work meetings leave you reaching for cookies in your office desk. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives.10) Make heart-healthy food more convenient. and other healthy meals easier. sodium. Keep low-fat yogurt and other low fat foods around for fast snacking. fiber. The portion size of grain should be smaller and the portion size of animal proteins (meats. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Sound too simple? Not at all. If counting fat grams. Make sure that you eat different fruits and vegetables . 13) Make cholesterol-friendly eating easier. fruits. Most of us have specific emotions and events that may make us turn to comfort food. and you will reach for these foods rather than turning to high-fat. vegetables. Whether it is general stress.
and extracts of these substances. This will not make your cravings for less-than-healthy meals go away. or give you more energy. full-fat dairy products. this simple formula will be a snap to follow and will actually lower your cholesterol. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. Eliminate foods such as organ meats. Use olive oil as your main source of fat and refuse other dressings or sauces . That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Variety is still important because bars and powders are not always low fat. this may not be enough. Supplements include vitamins. botanicals. amino acids. as well as concentrates. metabolites. There are thousands of supplements on the market. you must weight the purported benefits against the potential risks . skinnier. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Supplement product labels must include the words "dietary supplement". minerals. and convenience or restaurant meals entirely. inexpensive. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. If you are on a very strict low-cholesterol diet. herbs. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Over the next 30 days. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Eating a variety of foods on a regular basis is the most important step toward this goal. all of which are easily accessible to athletes. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. If you are considering supplements. but for most people interested in lowering their cholesterol. egg yolks. lower your cholesterol by making sure that reaching for lowfat. Nor are supplements a substitute for regular exercise.do your cooking with the olive oil.each day so that you get a variety. or easily digested by all. constituents. There is no one magic pill or powder that you can take that will make you stronger. 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. but it will go a long way towards ensuring that you don't give into the cravings.
you can probably find a supplement or several that can address those problems for you. Another source for information is the web. problems with gaining weight or other conditions. 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. In addition to this. While a diet that's full of nutrient rich food should not be replaced. it sometimes needs additional supplementation to take it to the best level it can be at. There are two routes to take. find a good quality multi vitamin and take that as directed. the claims probably are too good to be true. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. even if you think that you can do this through the foods that you eat. 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. Again. If you have heart problems. If a product makes claims that sound too good to be true. what do you take? First off. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Don't assume that any information that you find is reliable. if you have a need to lose weight. These individuals can also help provide you with the information you need regarding improving your conditions. First. But. How do you know how much to take? That's a trickier question. First off. look for supplements that can offer weight loss benefits. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. make sure that you have a reliable source. you are probably still missing out. start by finding a health food store or a vitamin supplier. But. For example. Therefore. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs.(and cost) before deciding to use any product. Information is key. 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. find out what type of supplements you can take for your individual needs and problems. quality is essential to success here. Giving your body the nutrients that it needs to make it through the day is essential to your well being.
I can gain 5 kg of muscle in just two weeks using creatine. mainly found in red meat. This phosphate portion bonds to the ADP. including both elite athletes and untrained individuals. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. and methionine. The fastest method. Creatine is also a very good supplement for gaining muscle mass. but you will be able to find a high quality supply at your local health food store or if you look on eBay. There are several though that are very useful. is the "power" that drives muscular energetics. yielding ADP (adenosine-diphosphate). ATP. and replaces that amount through dietary intake and fabrication within the body. turning it back to ATP.There are thousands of different supplements on on the market. without oxygen. This process takes place in the kidneys. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. the bonds in the ATP molecule are split. Approximately 40% of the body's creatine stores are free creatine (Cr). There are many different varieties of whey protein. There are several methods by which the body rebuilds ATP. the cell can no longer contract. Another important supplement is whey protein. The typical male adult processes 2 grams of creatine per day. Creatine is the most popular and commonly used sports supplement available today. Creatine is manufactured naturally in the body from the amino acids glycine. For the majority of the population. arginine. Creatine is used for the resynthesis of ATP. The energy released by breaking this bond powers the contraction of the muscle. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. the body must use other methods to replenish ATP. Once CP stores within the cell are depleted. Some of which perhaps are not particularly useful. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. When ATP is depleted within the cell. I have been using multivitamin supplements and vitamin B supplements for 20 years. Creatine is a natural constituent of meat. or adenosine triphosphate. . while the remaining 60% is stored in form of creatine phosphate (CP). is through CP. and pancreas. Creatine phosphate is "split" to yield the phosphate portion of the molecule. When a muscle is required to contract. Creatine works by increasing the water volume within your muscle cells. liver.
Creatine is also thought to increase the body's aerobic abilities. In other words. it's recommended that you stick to 5 grams per day. There are two way to decide what dosage of creatine you should take. So if you weight 200 pounds. you must use your creatine regularly instead of sporadically for it to be effective. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. It can also delay fatigue during repeated workouts. your weight is multiplied by . therefore the body will quickly move to other methods of replenishing ATP.Supplementation with creatine increases Cr and CP within the muscle. Essentially.3 = 27 grams of creatine per day After the loading phase. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. this could get confusing! Not really. allowing further capacity to regenerate ATP. Experts say in the "loading phase". It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced.7 grams in the maintenance phase. Creatine is safe for most everyone to take with the exception of people with renal issues. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. However. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. In the "loading phase" which is where you begin adding creatine to your diet. Many people like to take their creatine in a shake as it most often comes in the form of powder. Follow along closely. though. you should be consuming .2 kg multiplied by . the dosage is 20 grams a day for five to seven days. After that. the formula would look like this: 1 lb divided by 2. You can also calculate creatine dosage according to body weight and mass. Glutamine . so you would require 2.03. 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.3 grams of creatine per kilogram of body weight. The periods are brief because the ability of a cell to store CP is limited.
Research shows levels of supplementation from 2 to 40 grams daily. Sixty percent of glutamine is found in the skeletal muscles.5 to 7 grams of glutamine daily which is found in animal and plant proteins. It is the single most important nutrient in a body building regimen. it usually comes in powder form. If you want to build a ripped body. repairs and builds muscle and can induce levels of growth hormone found in the body. during times of stress. increasing protein through weight gainers or protein powders is necessary. However. Under normal conditions. Of course. Again. but if you really want to grow your body mass. Over 60% of our amino acids come in the form of glutamine. you'll need both creatine and glutamine alike. The remainder is in the lung. Glutamine is also thought to prevent sickness. Many people are choosing to supplement daily due to the long growing list of benefits. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Two to three grams has been found to help symptoms of queasiness. Protein is what makes up and maintains most of the stuff in our bodies. This two to three gram dosage used post workout builds protein. it can result in muscle loss. promote healing. glutamine reserves are depleted and must be replenished through supplementation. so you'll want to take it with milk or in a shake. Glutamine is a nonessential amino acid that is produced naturally by the body. our body can produce more than enough. and stomach tissues.Another popular supplement among body builders is glutamine. The typical American diet provides 3. Protein The importance of protein to a body builder is a no-brainer. This includes stress that the body is under during periods of exercise. liver. and speed up growth hormone production. You have to have a positive nitrogen balance in order to gain muscle mass. . Protein has been shown to have the best effects on the body when combined with carbohydrates. brain. prevent sore muscles. If you have too little glutamine in your system. Much of your protein will come from your diet. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming.
It often comes in pill form.The best type of protein supplement on the market is whey protein because it is the highest yield. so you can take it in a shake just like with other powdered supplements. Its unfortunate high cost however makes me advise you to use it sparingly. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. The release of nitric oxide creates surges of blood flow. Nitric Oxide. 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. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. ice cream. So whey is the best protein. speeds recovery. especially on a diet. and increases strength along with stamina. Unfortunately this pump is only temporary. Whey is the best investment because of its capacity as a postworkout recovery supplement. when a muscle contracts and blood vessels dilate. which in turn leads to increased blood flow. a key molecule manufactured by the body. It also signals muscle growth. it's good to combine your protein with some form of carbohydrate for maximum results. Combine the powder with some eggs. 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. sparing hard-earned muscle protein and glutamine stores within the body. and olive oil. causes vasodilation (an expansion of the internal diameter of blood vessels). and will dissipate shortly after you complete your workout. low-fat milk. Whey protein is the only choice when on a diet however. the best time to take your protein supplement is post-workout. Nitric oxide promotes extended ability to life weights. Nitric Oxide is present for a brief moment. delivery of nutrients to skeletal muscle and a reduction in blood pressure. You can also add in some fruit for flavor. Nitric oxide also comes in powder form as well. It also supplies the most amino acids that bodybuilders use. and should be taken in the manufacturer's recommended dosage. As we said before. Many body builders take nitric oxide for a variety of reasons. which is the muscle pump we are familiar with. When on low-carb diets whey can function as an alternate source of energy. . As with creatine. If not. oxygen transport. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout.
Steroids do have some advantages. 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. That causes an enlargement of the breasts along with an increase in fatty deposits. but they are used by body builders all over the world. But those are the only ones I prefer to take apart from ginko biloba. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. complexion. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. 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. They are used in treating a variety of health problems including AIDS. Steroids increase testosterone production which can lead to overly aggressive behavior.There are many other supplements. and other serious diseases. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. a decrease in libido. cancer. They also enhance performance making a person stronger and extending their stamina. especially if you use them together synergistically. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. steroids have some serious health implications when taken for reasons other than therapeutic. They can cause serious liver damage and even lead to liver failure. However. . and in many places. Both of these substances are highly controversial. They help the body fight the ill effects of these diseases and promote healing. All steroids eventually change to estrogen which causes feminization in men. Ginko is great for circulation. and low sperm count. However. Using the supplements mentioned you'll see some results quickly. so it's good for your brain. you can take. general energy and well-being. which is known as stacking .
it still takes time. though. . but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. Following is a list of recuperation techniques and a description of them. a massage or soak in a hot pool will reduce the feelings of fatigue. Body building has long been thought of as a man's sport. They can make you bigger quicker. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. MENTAL TRAINING Mind Fitness. your mind is a powerful tool and it helps you through each step of your day. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. perhaps it's better to cut down on the workouts and allow for your body to recuperate. but more and more women are getting interested in it as well. You will still need to take time to rest though. the way that you see life and it controls all of those little things like breathing and your heart pumping that you don't think about. They can be dangerous. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. They are naturally produced by the body. but many body builders take them to basically tell their muscles to get bigger. A Healthy Emotional Life As you can assume. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. You can get huge. At these times a good sauna. Even using various methods to help your body recover. It controls the way that you perform each action. as well.Growth hormones stimulate the elements in the body that make muscles grow.
Although you may be wondering just how you can control your minds fitness. there is evidence that says that you can actually push off the onset by some time if you do the right things. Emotional health is an important battle that everyone must strive to improve. A Healthy Brain With the onset of Alzheimer's happening to more and more people. it's anything but easy to make it through the day without dealing with some type of stress or pressure. For example. performing mental tasks and you need to be able to conquer problems effectively. including the simple fact that you may have to battle illnesses more often and with greater intensity. believe it or not. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. There are many different ways that this can happen. your body's health is directly related. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. The mind's health is quite an important aspect and. challenged and attentive is essential to your well being and this fight. there are many ways that your mind's fitness may not be the right level that it should be. There are many various ways that you can improve your emotional state by learning how . When you are emotionally or mentally unfit. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. should something emotionally troubling happen to you. For this particular battle. plays a significant role in the quality of life and the longevity that you have in your life. Keeping your mind active. such as a death or deception.Yet. for many people living in today's hectic lifestyle. you need to be fully capable of thinking clearly. In addition. In fact. 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. What's Healthy? For your mind to be in a healthy state. the importance of having a healthy brain is very evident. several key things must play a role. you need to exercise your mind. First. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. While life affects each one of us. 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 able to effectively deal with it and then to move on.
you may think that you have nothing to worry about. Indeed. 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. During these times. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. It can lead to various health issues physically. of course. Believe it or not. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. and you. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. it can often play a role in the way that you see your life as well as in your emotional state of mind. mentally unstable and unfit. but it also causes all types of physical problems for those struggling with it. Sometimes it may be important to remove the stressors from your life. the right social activity is one way to improve your emotional health.to react to critical situations. too. Those that are spiritually fit. Where Are You Now? When it comes to determining how mentally fit you are. It can help you to tackle even challenging tasks with more ease and with success. After all. but that's not a common occurrence. you can consider them. the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. learning to effectively manage stress is important. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. While you can't take away everything in your life that causes stress. mental turmoil and even times when they are so stressed that they can not function properly. While there isn't always a need to be religious or spiritual. . too. most people go through stages of depression. For those that do believe in a Higher Power. you do all that you need to do and there's nothing limiting you. Spiritual well being is a critical factor in maintaining your health. Not only does it pull you down through causing large amounts of emotional trauma. This is a personal decision. But.
too. 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. consider this scenario that happens over the span of time. 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. If you have trouble sleep. ask yourself these questions. Do you feel anxiety. although you may not realize it. . For the most part. stress and angry often? What does it feel like and how intense does it get? 5. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. or are eating whenever you feel like it. 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. this is one of the prime reasons that they are overweight or unhealthy in their diets. For many millions of people. For example. Do you have physical pain that is not the result of an injury? This could be stress related! 2. 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. it hurts to hear but just like your body goes through illness. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. Be honest. your mind can be struggling at the same time. Emotional eating is eating when things go bad. It's easy to go to the food to get the satisfaction that you need.Yes. Do you hate the life that you are leading. To determine where you stand in mind fitness. Improving the fitness of your mind not only improves your daily life but increases your longevity. Yet this is a dangerous situation. Do you struggle to make the goals that you set for yourself? 4. now. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. While food never used to be so readily available. then you should be considering the vast number of mind fitness needs you may have. 1. While you may not want to do this. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction.
and you'll see differences in the way that you feel and the way that you see the world. you didn't do the job right. You become upset at yourself. the pounds are creeping onto your hips. yet if left intact. You can't make the right decisions.. As your self esteem drops.. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. A health self esteem is one that's confident but not overly macho. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. You are a failure. you find yourself in even more problems. you almost purposely make the situation worse by eating bad. Just look at you.. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. . Soon. though. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. 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. which includes emotional eating. You aren't any good. You decide you need a big. it's also one of the worst things you can do for both your physical and your mental health state. Now. fatty lunch. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Incorporate as many of these things into your life as you can. your self esteem drops.these are all things that people end up saying to themselves when they are emotionally depleted. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. Emotional eating is one of the hardest cycles to break. you hate your job so much that the only thing that makes it feel better is eating something bad for you. is to recognize that there is a connection between the way that you feel and the way that you eat.You begin by getting stressed at work. In fact. You should be able to feel confident in the decisions that you make and in the way that your life is moving. In just a bit we'll talk about some of the ways that you can have good mind fitness. you are not fitting well into your clothing. You then find yourself dealing with pressure from the boss. Soon. 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. The first step in fighting the way that food makes you feel.
"Hey. Those that have people around them to support them do well in many more aspects of their lives. ask what you could have improved on for next time. In addition. that relationship alone will be one that you have to work on. whatever way is fun to you. working through them and then letting them go. even when you don't pay attention to them otherwise. at least one time per week. 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. Commit to going out and having fun. Build A Social Network A social network is a very important to your well being. Getting away or even just finding time to play a board game is essential. That means taking on the challenges that come up between people. you need to be able to say. work on improving them if you can and then do the best job that you can overall. If your boss says that the job wasn't good enough. how can you build a social network of people that you can rely on? Make time for those that you already have.Accept those. Don't take friends for granted because they won't be there when you need them the most. Don't assume that they will always be there when you need them. Let's face. In part of that comes the fact that if you want to have family and friends you . You should always strive for a lifestyle that's positive with those in your family and your friends. take care of the way that they look and those that do things for themselves are the most confident people out there. Although challenging. learn how to accept compliments and to take criticism. If you are married. Learn to take criticism positively. Then. both physically and mentally. its fun to have people around too! But. Relationships take time and work. 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. Getting down on yourself because someone doesn't like the job you did isn't okay. Just putting on a beautiful outfit can make you feel good about yourself. 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. Those that dress well.
Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. To help remedy stress. always keep yourself learning. 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. Your Overall Mental Fitness Plan So. there are many things that you can do. but mentally you do! For starters. it is important for you to find solutions to those problems. but you have to do it! Stress is one of the largest problems in health today. . getting the answers and working at it helps to improve the brain's function. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. by relieving stress. It hinders you throughout your life by causing unhealthy living situations. You'll feel good about life and your social network. find an outlet. For starters. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. now you have it! You know what to do to make your lifestyle improved through these changes. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. You need to find something that you love to do. Learning new things keeps the mind active and that means health. A hobby. or some other thing that really brings you happiness is necessary to have. a physical activity. You should also use challenges to help power you through your day and your life. 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.need to be a friend. 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. Managing Stress Its not easy job. physical risks and puts your entire well being at risk for emotional breakdown. too. Stress affects your ability to function properly. Asking questions.
The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Improve your stress levels and see physical. but feeling good about yourself is a must for overall health. Keep your self esteem positive. For example. It also helps to make it through difficult times when you have someone by your side. There are no ifs about it. If you can't think of anything. but you may not realize the extent at which it takes to improve them. Drinking And Drugs Each of those three things. continuous learning and through challenges of all types. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. learn something new. Improve your brain's fitness by challenging it through new adventures. It will cause cancer eventually in your lungs. Too Your lifestyle is the way that you live your life. drinking and drugs. You Are What You Do. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Smoking. this one will be structured a bit different. 2. Improve your social network to reduce stress and to improve your quality of life. You probably already know the risks of what these things can do to your life. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. 3. Improve them. 5. they are not everything. smoking. and physical fitness increases. Lifestyle Fitness. mental and emotional benefits right away. Do things that are enjoyable to you. Make changes like these today and see results today. Unlike the other chapters. Working on this is hard. . smoking will eat away at your lungs and will cause cancer.1. is a problem for your health and your ability to make it through the life you have. Each decision you make throughout the course of the day plays a role in your fitness. 4.
Drinking and drugs are just as bad. though. talk to your doctor about it. Stress hurts more. sleep is the body's time to relax and to recoup what it's done all day. physical ailments hinder you more when you don't get enough sleep. It's the time that your body heals from the exertions of the day. It's the way that your mind works through problems. you need to remove these problems from it. You will find that your health increases. You need this time for your mind to. you put your life at risk and you destroy the organs in your body. Smoking and drugs are simply a no no. you destroy your body slowly and methodically. even if it is one of the hardest things you will have to do. refresh and give yourself the best chance at improving tomorrow. To improve your lifestyle and to extend your life. There may be an underlying medical condition that could be causing it. You kill brain cells. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. Your lifestyle fitness requires that you get quality sleep each night. This can only happen if you stop soon enough. smoking is something that you can stop.But. Why is sleep so important ? There are actually several reasons. 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. To improve your fitness. They aren't able to improve the level at which they can function and they make bad mistakes. find a method to stop smoking and do it. If you are facing problems with insomnia or are struggling to get to sleep. Some damage can be fixed through healing over time. but the .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. then you aren't getting the right amount of sleep for health. Sleep Do you sleep ? No. others can't. For one. When you quit early enough. your body can repair the damage that you have done to your lungs. It's a time to restart. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. your energy increases.
Working out in this state has its obvious downside. For starters. • Get at least eight hours of quality sleep per night. especially tea or coffee. your body is doing exactly what you have been asking it to do during your workouts . According to the Journal of Applied Sports Science. you should never work out after not sleeping the night before. which is above the legal driving limit in most states. Not only will the caffeine keep you awake. though. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. You're better off waiting until the next day when your body has been given proper rest. but if you go to bed on an empty stomach. • Try having a light snack before bedtime. Lack of sleep can have an intoxicating effect on your body. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Make sure this snack is light. • Establish both a regular sleep cycle as well as a pre-sleep routine. but you'll have to use the bathroom more often as well which will disturb your sleep. Try having some white noise in the room like a fan running. your lack of muscular coordination places you at a much higher risk for injury. . This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. it can distract from your ability to fall asleep. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. During the suspended state of animation you are in. Body temperature has a huge effect on our ability to fall asleep. you start to feel sleepy. • Keep your bedroom dark and cool. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off.reality is it is actually a quite important principle. If you work up a sweat before trying to sleep. This will help you signal your body that it's time to think about resting. Some people disagree with this theory. As your body temperature lowers.build muscle. • Don't drink a lot of fluids before sleep. Muscle adaptation and growth often occurs at night.096. Just as you'd never head to the gym after drinking a few beers at your local tavern.
and even your physical health. but the majority of this happens while the body is at rest. If you are having problems with sleeping. but it really can be. • Don't do stimulating things before bed such as watching television or working on a project. As you know. there are many ways that you can overcome them. During a workout. healthy lifestyle. Financial fitness isn't something that we'll stress for too long here. You worry about money and end up facing financial hardships that move into your work life. at least two hours beforehand. Money is one of the largest causes of stress in people every single day. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. . • Don't eat before bed. Just as sleep will give you more energy. This is what makes you grow. your body's synthesis of protein increases. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. but it is something to make part of your overall guide to living a long. A majority of growth hormones are also released when the body is in the sleep state. growth hormones are also released. Growth hormones are very important in increasing muscle mass. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. your marriage.While your body is sleeping. Your body can recover and repair any damage you did during the day while you are at rest. it is also vital in helping your body recover and ultimately grow like you want it to. Just think of the role that money plays in your everyday life. your home life. 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.
but it's free.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.com This is another super website where you can find tips and tricks about how to maximize your workout. and ways to prepare yourself for competition.Nothing can really compare to personal advice and guidance. In researching this book.abcbodybuilding. contest schedules and results. and it will open you up to all sorts of insights into this great sport. Here are a few you should really check out: • www. You will get the most information by joining their website. • www. as well as pictures of people who have made amazing transformations through a body building program. Ask around when you are in the gym. or network with others in social settings. • www. You will find more information than you could have ever hoped for on this website including tips on nutrition.getbig. These are only a few resources you can check out as you begin your body building quest. sample workout plans. You will find a whole new world opening up around you! . this author depended on several of these websites for information.com This site is nothing less than amazing. 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. The Internet is another invaluable resource for body building information. where to find supplements.bodybuilder.