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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.
Imagine having a greatly increased sex drive. because it's a habit. for example. it will last many years longer.) Fitness is about SURVIVAL. When each part of the machine is cared for. That's what we want you to think of when you think of fitness. then. You learned to put your clothes on. Fitness is an essential part of life. 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. once you learned how to do it. 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. Others may need a certain level of fitness for their employment. it can be that simple to be healthy. You'll learn many things that you'll be able to implement immediately to start experiencing success. then the machine won't run well and eventually won't run at all. "What am I staying in shape for?" To each person. When you were learning how to do them. That's costly to you. For most. When the machine is neglected either in part or in the whole. then. everything but so long as I am still fit and strong and healthy . you cut several years off the life of the car. you likely hated it. . You could take all of my money. it is a matter of staying healthy as long as possible.Imagine walking alone at night and really feeling safe because you are physically strong. You may ask. Well I can go on about the benefits of fitness and will do so later in this book. Fitness is not something that you have to struggle with.That's what gives me the POWER to SUCCEED. all of my friends. Sorry if I sound overly patronising. Your body is designed to work as a machine. weeks. Really. When you were three you were probably taught to brush your teeth. you are shaving away days. Fitness is a term that is used to help define the ability to stay in the best physical shape. but when you look at this as your body. this will be something different. it became something that you didn't think twice about. If it isn't taken care of. If a car. is well maintained for many years. But. Let's make fitness fun. Do you worry about brushing your teeth today? No. Others may be recovering from an illness or injury. and even years off of your life when you don't take care of your machine (your body.
. That's not true. The same applies to experienced athletes that must alter or increase the training in a specific area . You'll claim that getting fit is just too hard. Nevertheless. Granted. In fact. Our first goal is to determine where you stand right now. but it may hurt your ego a bit to do it. this is painless. You'll find excuses about not doing it.Overcome the initial procrastination. You'll dread it. You will be sore and tired. What do you see? If you are unhappy about any part of your body or training. the first weeks of learning to be fit and staying healthy will be the hardest. chances are good that area of your body is bothering you because it's an unhealthy area. you'll see that fitness can be easily mastered by you. For me it's a bit of belly fat. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. You just can't give up what you love. it's an important first step. Don't worry. It's just something that you do. IT WONT BE EASY AT FIRST.such as a weight lifter adding cardio to beat belly fat. if you have the will power to save your life by sacrificing for just a few weeks.
Experinced athletes should also do a realistic self review . You need to use them to understand exactly where you stand right now. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready.this is part of the goal setting process. this is generally 120 to 139/80 to 89. but it needs to be in a certain range to be healthy. Its important to do this to more firmy establish and prioritise your fitness goals. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. For adults. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. . Ask your doctor where your blood pressure is. the more prone to health risks you are. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. The higher this number is.Here are some questions for you beginners to ask to determine where you stand right now. You can find calculators for many of these available to you free of charge on the web. You need this number to be there. There are several tools that you need to use to determine your health level currently. You need to begin by understanding that change needs to happen.
your ideal weight is the weight that you should be. your lungs and even your heart are suppressed. Those that have a large midsection are the most prone to heart problems. In effect. . causing difficulty for each organ there. Beginners . ideally. This is an important piece of information because of how vital it is to your health. Your waist is important because it is the indication on your body of your potential health risk.What To Start With To get started with fitness. Your kidneys. These three things are critical elements for you to take into consideration when considering where you stand right now. if you are overweight. Those that have a larger midsection are most prone to health risks. But. the fat here is likely to be what kills you. there's much more for you to consider. One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist. The fat that is here will push into your body. start by getting through these basic first steps.• Ideal Weight: In comparison to your height and body structure.
Do this at home on a well programmed scale. Measure your waist. not at your doctor's office. Do it the same time and same way every time you weigh yourself. 2. Ask him for measurements of your blood pressure. Set your goals. Write them down and post them in several locations in your home. and to work on first. Get your weight. to improve on. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Determine what's important for you to maintain. your heart rate as well as any other important factors he may be interested in you improving. . Stand up straight. 5. suck in your gut and measure at your belly button all the way around using a tape measure. You need this to see just how unhealthy you are currently. It's going to come down and that will be quite rewarding! 4. Meet with your doctor to talk about your overall health. Pull up your shirt. 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. 3. Calculate your BMI.1.
Cardio Vascular fitness level. that will mean improving other qualities of your life. Although many people start looking into fitness because they want to lose weight. inflamation syndrome. Therefore. fitness is not just about weight loss. you need to take into consideration the fact that overall health is in fact important to improve. I got into it because I was a drug addict. People with some experience under the belt will need to examine their flexibility. What You Will Learn So. 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. There's much to learn and improve on for most of us. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . high cholesterol as well as other concerns even though they aren't technically overweight. We will get into all of this indepth later in the book but for now the emphaisis is on the basics.Now that you have this done. By understanding where you stand on these factors above. But. For others. If you don't think that you need to lose weight. Many people are still at risk for high blood pressure. that's great! You are one step closer to being healthy. For others it will be less dramatic. For many that will mean losing weight. you can begin to improve your health. With fitness everyday is a new beginning so you can always review your progress and set new goals. I was very ill and thin. I'll point you in the direction of improving your overall health. For me the impression made in the initial months was very strong because I made much progress in this time. strength etc. or giving up some addiction or bad habits. Throughout this book.
Its simply not true. Many of you will be fighting with some bad habits. While your body must be maintained as much as possible for health. Throughout each of these aspects. smoking or drug use. Losing weight. Those with eating disorders can also benefit from physical conditioning. With lifestyle fitness. . Remember. But giving up serious vices is not easy and you are well advised to get professional medical advice. The longest i went without sleep in the army was 5 days and 4 nights . we'll tackle what the healthy standard is. That means insuring that your overall life is healthy in regards to the life that you lead. Because each plays a role in your overall health. we mean making sure you are emotionally and mentally fit.some say they only need 4-6 hrs. for example. though. When i was in the army they were very keen on sleep deprivation. They used to tell us alot of bull that 6 hrs is sufficient. especially of course if you are too fat. Most of us need 7-9 hrs sleep everyday. Since your body is likely to be your largest factor impacting your life. and even fun. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. General Health: First things first. each aspect is just as important as the next. GET ENOUGH SLEEP !!! Sleep . The best substitute for a bad habit is a good one so fitness training is a wonderful cure. With your mind fitness. I normally need 9 if I'm training and eating heavily. Sure you can function on less or more. Namely alcohol. isn't enough if you aren't eating the right foods even if you are losing weight. we will start there.Each of these aspects is very important. Emotional stability is critical to overall health. help you to understand where you are and then help you to get to the goals that you have. It has been shown that those that are under a lot of stress are often the most at risk for health problems due to the stress. I say hogwash and current medical research says the same. but 7-9 hrs is optimal. it doesn't do much good if you don't eat the right foods. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. ways. we'll teach you how to improve your life through easy. 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. I know your situation. the goal is to improve your stress level.
Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. Stress and recuperation are also critically important and are covered in another section of their own. Not only will you feel great but you will have medical proof. even those things that you don't think about doing like your heart beating and your lungs breathing. Each part of your body functions well because of the support that other parts play. Your lungs supply your heart with the necessary oxygen.if its unhealthy. This is so you can see the improvements in coming weeks and months. I cover diet in another section because its very important. Your heart pumps oxygen rich blood to each cell in your body. Your body is a well designed machine. . delivering fuel to it so that it can perform its duty. Change your diet . I recommend you go to a good doctor and just get a general check up.So. get 7-9 hrs sleep every night. give up the vices like drink and smoking. Your brain keeps everything working. actually. In fact if you are looking at changing your body composition I dare you to do before and after shots. This means physically. the time has come to improve the way that machine is working.
Your body is used to providing your muscles with the fuel that they need to work hard. these fat reserves could be used. not to sit idle. it's important for you to know where you stand health wise. this could be a potential problem that needs to be considered. too. If you don't work hard. It would store food in fat so that when there wasn't enough food available. to know what level of fitness your body is in. your neck. Well back in the time of the cave man. it goes further than this. What some people don't realize is why their body has developed as it has. You should understand how well your body is working. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. Your muscles are necessary for functioning but they have been built to be used. your body can't maintain a healthy muscle mass. You may not physically be able to exercise . the body had to do what it needed to so that you could stay alive. That way. your arms or anything else. While your diet is something for the a later section. Where Are You at? As we've mentioned. Your weight. Your job is to give your body what it needs to continue to perform correctly. your blood pressure and your body mass index are good indications of your overall health. That means taking the measurements that we've listed. If you have problems with your legs. Talking to your doctor is a great place to start when it comes to determining your overall health. you should address these specific concerns. too. Yet. you need to take into consideration the vast number of measurements that we've already taken. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. the same day at the same time each week. You cant do that without the information in your head and I cant teach you everything in just one book.Go to the library and read as much as you can on health and physiology. What's Healthy? As we mentioned early. You should weekly weigh yourself. 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. chances are good that your heart has been affected by it. You shouldn't skip this step. If you are overweight. Keep a log of this information so that you can see your progression.
the sport of body building has been around for quite some time. It's a hard realization. Now. its going to improve. 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. This competition was the basis for many . he was credited with the invention of the first exercise equipment marketed to the masses. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. In actuality. He became so successful. 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. even if you aren't overweight. If you aren't having any physical limitations. one step at a time. Again. and body building supplements are at an all-time level of performance. Gyms are big business. But. As he became more popular. Using your muscles and strengthening them are vital to improving health and fitness. he created several businesses around his fame and was among the first people to market body building products bearing his name. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. but remember your body is built to be used. the man known as the "father of bodybuilding". chances are good that you aren't getting enough exercise and fitness into your life anyway. not to sit in a chair at a desk all day. How Can You Improve ? Improving your body means improving your body's ability to move and function. Understanding where you are is difficult for many at first. In the late 19th century. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. that's a great sign. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. it's not the permanent solution. coupled with the other fitness elements later throughout this book. Our overall plan to improving your body's fitness level is through exercise. Exercise is something that some people hate and others love. personal trainers are making a tidy living helping people stay fit. but it will get easier.to a certain level. pains or weight problems. Its not easy thing to do at first. Even an overall fit person can often improve their body's fitness through improving their body's makeup.
there can be a lot to learn. nothing will compare to actually getting to the gym and lifting those weights. men around the world were inspired to become bigger in their physique.others to follow including the Mr. 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. When World War II broke out. and more aggressive in their behavior. and the sport has evolved into a real competitive arena. This book will guide you through some of the basics to get you started. and body building equipment evolved into an effective means for working muscles in ways never thought of before. In 1970. but you'll need some information first. Training techniques were improved. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. nutrition was focused on more than ever. Of course. . stronger. body building has just grown in popularity becoming almost an obsession for many people. Olympia competition that remains the most popular body building contest to date. Women have started to take an interest in honing their bodies. 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.
Your workout routines. The components of physical fitness are as follows: Cardio respiratory endurance . then there is anerobic which is great for muscle and bone growth and strength. 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. Diet also has a significant influence over biochemistry. After a while you will develop a natural sense for this.can you do the splits ? Probably not. Especially with the training and recuperation. and other activities and still have enough energy left over to handle any emergencies which may arise. Well guess what. The nervous sytem is quite remarkable. Anerobics can aid the cardio system and reduce fat.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. supplimentation and recuperation should all fit in with your optimal body routine.Exercise Physiology Lets cover some basics about physical training. diet. Deeply tied in with all of this are your biocemistry and your nervous system. If you can do it with one. There is aerobic training which is best for cardio respiratory improvement and fat loss. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Nothing else. training. By balancing your training and recuperation you can optimize your biochemistry. Components of Fitness Physical fitness is the ability to function effectively in physical work. hormones and waste products in the blood such as lactic acid. 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. If done in the right way the two are complimentary. . The nervous system prevents this from happening (thank heavens). consider this . Your body works with a natural cyclic rythym. By training. Aerobics can improve muscle function and growth. But its a nerve reflex that prevents you. But you can raise one leg out to the side at 90 degree's i bet (everybody can). The three things of most interest to us in biochemistry are nutrients.
eye-hand coordination.and following a good diet. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. and negatively affects one's health. Time. Progression. Regularity is also important in resting. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. .the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. Excessive body fat detracts from the other fitness components. a person must exercise often.the ability to move the joints (for example. reduces performance. elbow. Appropriate training can improve these factors within the limits of each athletes potential. The principles of exercise apply to everyone at all levels of physical training. normal range of motion. agility. "FITT" Regularity. Intensity. Body composition . The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Flexibility . Factors such as speed. detracts from appearance. and Type. knee) or any group of joints through an entire. and eye-foot coordination are classified as components of "motor" fitness. To achieve a training effect. muscle power. progressive training. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. from the Olympic-caliber athlete to the weekend jogger. Muscular endurance .the greatest amount of force a muscle or muscle group can exert in a single effort. Infrequent exercise can do more harm than good.the amount of body fat an athlete has in comparison to his total body mass. One should strive to exercise each of the first four fitness components at least three times a week. sleeping.Muscular strength .
athlets become better runners if their training emphasizes running. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. for example. . with only one session each of cardiorespiratory. Overload. especially when training for strength and/or muscle endurance. Training must be geared toward specific goals. and flexibility should be performed each week to improve fitness levels. Recovery. Personally I have a cardio workout at the warmup stage. These factors are Frequency. time. Ideally.Intensity. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. FITT Factors Certain factors must be part of any fitness training program for it to be successful. then I do my weight training and perform stretches between my weight exercises. Time. For optimal results. Another way to allow recovery is to alternate the muscle groups exercised every other day. to obtain maximum gains in muscular strength. Although swimming is great exercise. strength. The acronym FITT makes it easier to remember them. Thus. at least three exercise sessions for cardio fitness. You will find that you can experiment and find the optimal routine for your metabolism.you must strive to conduct 5 days of physical training per week. For example.Balance. Providing a variety of activities reduces boredom and increasesmotivation and progress. however. 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. To be effective.since overemphasizing any one of them may hurt the others. and flexibility training will not improve any of these three components. muscle endurance. a program should include activities that address all the fitness components. Variety. muscle strength. Three physical activity periods a week. it does not improve a 2-mile-run time as much as a running program does. athletes should have at least three strength-training sessions per week. Specificity. goals and motivation.
Unfortunately. Monday. The following training program serves as an example. all components of fitness can be developed using a three-day-per-week schedule. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. Wednesday. it is the factor many units ignore. The more energy expended per unit of time. the greater the intensity of the exercise. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. During the second week. For example. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. Wednesday. if you have a hard run on Monday. In the first week. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. a five-day-per-week program is much better than three per week. when coupled with good nutrition. will help keep you super fit. and Friday. . Wednesday. you may also choose to run on Tuesday and Thursday. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. INTENSITY Intensity is related to how hard one exercises. and Friday. Such programs. However. 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 Tuesday and Thursday are devoted to muscle endurance and strength. By training continuously in this manner. However. Stretching exercises are done in every training session to enhance flexibility. and those that exceed 90 percent HRR can be dangerous. 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). and cardio fitness is trained on Tuesday and Thursday.and Friday are devoted to cardio fitness. Depending on the time available for each session and the way training sessions are conducted. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday.With some planning.
graphic$$$$$$ When using the MHR method.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). graphic$$$$$$ Percent MHR Method With this method. and. at 70 percent HRR. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. if he is in excellent physical condition. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. One's ability to monitor the heart rate is the key to success in cr training. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. he can determine which percentage of HRR is a good starting point for him. As a result. one must compensate for its built-in weakness. one can be sure that the intensity is enough to improve his cardio fitness level. at 90 percent MHR. For example. With this information. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. if he is in poor shape. For example. at 60 percent HRR. resting heart rate. if he is in excellent shape. a 20. if he is in relatively good shape. To compensate for this. and. Thus.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). A athlete determines his estimated maximum heart rate by subtracting his age from 220. 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.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. If a athlete knows his general level of cardio vascular fitness. he could start at 85 percent of his HRR. an appropriate THR or intensity can be prescribed. at 80 percent MHR. the THR is figured using the estimated maximal heart rate. if he is in reasonably good shape. a person who is in poor shape should exercise at 70 percent of his MHR. the group run will be too intense for some and not intense enough for others. and relative conditioning level. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels.
7 results. or to see if one is within the THR during and right after exercise. the body will usually have reached a "Steady State" after five minutes of exercise. the value is rounded off to the nearest whole number. and lungs an adequate training stimulus. the athlete should get a count of 27 beats (161/6= 26. and immediately after exercising. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. During the 10. and the heart rate will have leveled off.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. or maintain. as in the example. .7 BPM is rounded off to give a THR of 161 BPM. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. He should count his pulse for 10 seconds. the product obtained by multiplying 0. For example. In summary. he should know his THR (the heart rate at which he needs to exercise to get a training effect). In this case. Exercising at any lower percentage of HRR does not give the heart.) During aerobic exercise. an adequate level of fitness. At this time. (See Figure 2-1 C. If his pulse rate is below the THR.70 and 131 is 91. (See Figure 2-lB. These arteries are located to the left and right of the Adam's apple. the athlete should monitor his heart rate.second period.) Yet another way is to place the hand over the heart and count the number ofheart beats. place the tip of the third finger lightly over one of the carotid arteries in the neck. he must exercise harder to increase his pulse to the THR. the percentage (70 percent in this example) is converted to the decimal form (0. use the THR of 161 BPM figured above. Thus.83 or 27) if he is exercising at the right intensity.7. This will let him determine if his training intensity is high enough to improve his cr fitness level. To determine the RHR. Before anyone begins aerobic training.7 is added to the RHR of 69. 160.) 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 result is then added to the resting heart rate (RHR) to get the THR. When 91. (See Figure 2-1A.70) before it is multiplied by the HRR. When the calculations produce a fraction of a heart beat. As shown. then multiply this by six to get his heart rate for one minute. a THR of 160. particularly if they cannot find more than 20 minutes for cr exercise. muscles.
If his pulse is abovethe THR. your body will work to improve its function by improving how much work your heart can do. multiplied by six. talk to your doctor. He should check his exercise and post exercise pulse rate at least once each workout.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. the shorter the time needed to produce or maintain a training effect. Here are some tips for you to get in aerobic training. a 40-year-old athlete with a low fitness level should." This method relies on how difficult the exercise seems to be. To improve cr fitness. Using this figure. He should count as accurately as possible. It is inversely related to intensity. since one missed beat during the 10-second count. the less intense the activity. or duration. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. . A athlete who maintains his THR throughout a 20. he should do it five minutes into the workout. If he takes only one pulse check. the athlete must train for at least 20 to 30 minutes at his THR. an athlete can easily find his own THR just by knowing his age and general fitness level. TYPE First we will discuss aerobic training. In this type of training. refers to how long one exercises. then start with a basic program. For example. Walking is a great place to start. TIME Time. The more intense the activity. during aerobic 70 percent HRR. the longer the required duration. To find out if you have any limitations. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. • Start with basic aerobics and work up as your tolerance increases. If not. Another way to gauge exercise intensity is "perceived exertion. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. gives an error of six BPM.
. .) -Racquetball (singles). • Move on to more aerobic style exercises. . running. .Bicycling (stationary).Road marching. 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.Skiing (cross-country). . . Swimming. SECONDARY (Done with partners or opponents of equal or greater ability. . -Basketball (full court). and other physical activities are perfect for aerobics.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. as soon as your body allows for it.Rowing. .Stair climbing.Swimming.Jogging.Walking (vigorous). -Handball (singles). . Your goal is to start with 10 minutes of continuous aerobics three times a week.Running.Exercising to music. elliptical machines. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Rope skipping. . bike riding. -Tennis (singles).Bicycling (road/street). . . though. playing your favorite sport. You should try to increase this to 30 minutes three times per week. They must also be of sufficient duration and intensity (60 to 90 percent HRR).
I prefer the rowing machine as It can avoid injuries associated with running. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a . Failure to allow recovery between hard bouts of running cannot only lead to overtraining. Some athletes may need instruction to improve their running ability. The elbows are bent so the forearms are relaxed and held loosely at waist level. Besides learning running techniques. (cross-body arm movements waste energy. and legs. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. but can also be a major cause of injuries. ankles. and.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. The faster the run. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. athletes need information on ways to prevent running injuries. knees. and the feet strike on the heel and push off at the big toe. Every activity has its drawbacks and you must weigh the advantages and disadvantages. INTERVAL TRAINING Interval training also works the cardiorespiratory system. Proper warm-up and cool-down. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. he should do two things: 1) gradually buildup to running that frequently. 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. The most common injuries result from running and occur to the feet.) The toes point straight ahead. help prevent injuries. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. A well-conditioned athlete can run five to six times a week. to do this safely. The arms swing naturally from front to rear in straight lines. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. the faster the arm action. Running Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. However.
In interval training. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. 59 seconds during interval training based on the athlete's 16:00. 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. will be 3 minutes.) Thus. Using the time from Step 1. swimming. (8:00 minutes/4 = 2:00 minutes per 440 yards.) Step 3. 2. 56 seconds to 1 minute. hiking. it can be estimated from his last APFT by taking one half of his 2-milerun time. 56 seconds (1:56) for each 440-yard run. He does this repeatedly with periods of recovery placed between periods of fast running. rowing. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting.1 to 4 seconds = 1:59 to 1:56.relatively short time and increase his running speed. Using a 2-mile-run time of 1600 minutes as an example. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. the energy systems used are allowed to recover. twice the length of the work-interval periods. In this way. (2:00 minutes . determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. the pace for an interval training workout is calculated as follows: Step 1. each 440-yard lap should be run in 1 munute. therefore. Using the work-interval time for each 440-yard lap from Step 3. 52 seconds long (1:56 + 1:56 = 3:52). and his estimated pace for 1 mile is one half of this or 8:00 minutes. Step 2. This type of intermittent training can also be used with activities such as cycling. .mile run time. Recovery periods. 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. bicycling. These recovery periods. 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. If a athlete's actual 1-mile-race time is not known. Determine (or estimate) the actual 1-mile-race pace. The athlete's 2-mile-run time is 16:00 minutes.
interval training should be introduced into his training program gradually and progressively.This can be done on a 440-yard track(about 400 meters) as follows: 1. there are two seconds of recovery. he should do it once a week. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. As a result. 2. 3:52). Because the heart rate is not the major concern during interval training. the workto. Thus. the athlete varies the intensity (speed) of the running during the . It shows common 1 -mile times and the corresponding 440-yard times. He may also do recovery workouts of easy jogging on off days. As with any workout. FARTLEK TRAINING In Fartlek training. 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. As the athlete becomes more conditioned. another type of cardio vascular training sometimes called speed play. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. 56 secons by an easy jog of 440 yards for recovery. his recovery is quicker. After a athlete has reached a good cardio vascular fitness level using the THR method. For each second of work. the heart rate usually falls to around 120 to 140 beats per minute. monitoring THR and using it as a training guide is not necessary. If he responds well. Each 440-yard jog should take twice as much time as the work interval (that is. athletes should start intervaI workouts with a warmup and end them with a cool-down.rest ratio is 1:2. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. he may do it twice a week at the most. refer to Table 2-1. Follow each 440-yard run done in 1 minute. Because of the intense nature of interval training. As with any other new training method. At first. with at least one recovery day in between. During the recovery interval. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. he should be ready for interval training.
neither the running nor recovery interval is timed. many runners prefer Fartlek training to interval training. Cross-country runs have several advantages: they provide variety in physical fitness training. bicycling. Those who add non-running activities to their training may not improve running ability as a consequence. It consists of running a certain distance on a course laid out across fields. and the running is not done on a track. In Fartlek training. athletes should start slowly and progress gradually. the distance should be one mile or less. At first. At this time he recovers by jogging at an easy pace. Swimming. or on any other irregular terrain. Each group starts its run at the same time. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. However. Instead of running at a constant speed. through woods. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. depending on the terrain and fitness level. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. and they can accommodate large numbers of athletes. As with all exercise. It can be used as both a physical conditioning activity and a competitive event. Their drawback is that they require special equipment and facilities that are not always available. The object is to cover the distance in the shortest time. he runs hard for a few minutes until he feels the need to slow down. Alternate Forms of Aerobic Exercise Some athletes cannot run. the athlete varies the intensity (speed) of the running throughout the workout. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. For these reasons. . The speed and distance can be increased gradually as the athletes' conditioning improves. It should then be gradually increased to four miles. he starts with very slow jogging. over hills. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. When ready. In such cases. The unit is divided into ability groups using 2-mile-run times. they may use other activities as supplements or alternatives.workout.
swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. one's THR should be lower than while doing the other forms of aerobic exercise. CYCLING . Thus. running. Body position that enhances the blood's return to the heart.. in order to effectively train the cardio vascular system during swimming. etc. athletes will help to ensure that they are working at the proper intensity. the heart does not beat as fast as when doing the other types of exercise at the same work rate. For injured athletes. walking. and do pool-side kicking for an excellent aerobic workout. The swimmer should start slowly with a restful stroke. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. After five minutes. By modifying their THRs in this manner while swimming. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. adjust the intensity. It is used to supplement running and develop upper body endurance and limited strength. if needed. compare it with his THR and.g. rope jumping. Non-swimmers can run in waist-to chest-deep water.SWIMMING Swimming is a good alternative to running. cycling. Partial support of body weight by the water. which minimizes lower body stress in overweight athletes. Some advantages of swimming include the following: Involvement of all the major musclegroups. Together these activities combine walking and running with moderate resistance work for the upper body. cross-country skiing. They can also do calisthenics in the water.) in swimming alone. a athlete should set his THR about 10 bpm lower than while running. in swimming. tread water. he should stop to check his pulse. Compared with all the other modes of aerobic exercise presented in this manual (e. This is because. For example.
Cycling is an excellent exercise for developing cardio fitness.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. requires no equipment. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. . a athlete recovery at low speed and/or low should set his THR at resistance. the athlete can vary the speed and resistance and use periods of active For swimming. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. For interval training. After about three months. athletes can bicycle outdoors or on a stationary cycling machine indoors. He can increase the intensity by adding hills or stairs. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. WALKING Walking is another way to develop cardiorespiratory fitness. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. As the walker's fitness increases. 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. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. The heart rate should be monitored to determine the intensity. and increasing velocity. Athletes can alter the cycling intensity by changing gears. it will not produce any significant cardio vascular conditioning. The athlete should walk at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout. he should walk 45 to 60 minutes at a faster pace. adding hill Cycling should be work. A simple way to increase walking speed is to carry the arms the same way as in running. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). It is enjoyable. However. Dis. and causes few injuries.
the pace. and is not affected by weather. Rope jumping. squash. and the frequency and duration of rest periods. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. endurance. It requires little equipment. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. is easily learned. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. one form or another of crosscountry skiing can be done almost anywhere . and poles often obtainable from the outdoor recreation services. golf courses. Cross-country skiing is easy to learn. Some of movement of the arms the highest levels of aerobic fitness and legs. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis.on country roads. may be done almost anywhere. reaches to the armpits. and in parks and forests. Equipment is reasonably priced. The work load is determined by the difficulty of terrain. They should attain and maintain their THR to ensure a training effect.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. and the time spent jumping should be increased as the fitness level improves. when doubled and stood on. however. boots. open fields. Although some regions lack snow. and the intensity may be varied as in running. and racquetball) involve bursts of intense activity for short periods. However. with skis. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. Some runners use it as a substitute for running during bad weather. The action is similar to that used in brisk walking. developing ever measured have been found in muscular and cr cross-country skiers. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. these . A beginner should select a jump rope that.
Workouts can be done in a small space by diverse groups of varying fitness levels. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. . Warm-up and cooldown stretches should be included in the aerobic workout. Although muscular endurance and strength are separate fitness components. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. and it can be totally individualized to every fitness level by varying the frequency. One can move to various tempos while jogging or doing jumping jacks. If played vigorously each day. In addition to cardiorespiratory fitness. bodybuilding athletes need a high level of muscular endurance and strength. 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. but the reverse is not necessarily true. There is no prerequisite skill. challenging activity that combines exercise and rhythmic movements. jumps. Progressively working against resistance will produce gains in both of these components. If strengthening exercises are included. hops. and duration. the workout addresses every component of fitness.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. Because running increases endurance. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. or many other calisthenics. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. intensity. It is a motivating. they are closely related. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. it helps improve performance in racket sports. they may be an adequate substitute for lowlevel aerobic training.
affect it by varying the resistance throughout the range of motion. With strength training. Force is produced with no change in the angle of the joint. They are described here. This requires the use of isokinetic machines. and the lifting of weights. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. There are other resistance-training machines which. while not precisely controlling the speed of movement. Muscular Contractions Isometric. To achieve a constant speed of movement. you do want to develop lean muscles that are strong and therefore healthy. Muscles that are strong are less likely to become injured. allowing you to lose weight faster. isotonic. with less likelihood of being strained or hurt through your daily exercises. But. . sit-ups. strength training is a very essential aspect of making sure that happens. as when pushing against a wall. for example. Now. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. You don't have to have bulging muscles. at 180 degrees per second. movements or even in accidents. They are able to be used easier. you will be able to move flabby muscles and fat into lean muscles. Isokinetic contraction causes the angle at the joint to change at a constant rate. Isometric contraction produces contraction but no movement. Muscle burns through fat faster. you also need to consider adding strength training to your workout.Strength Training Along with aerobic training. Common examples are push-ups. too. Strength training is essential because it allows you to improve the way that your body works. you don't have to be a body builder here.If you need to lose some weight. Isotonic contraction causes a joint to move through a range of motion against a constant resistance.
A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. Actually.the concentric or "positive" phase and the eccentric or "negative" phase. isotonic. the muscle may be able to handle more of an overload eccentrically. Exercise a joint and its associated muscles through its complete . makes the muscle and connective tissue more susceptible to damage. while in the eccentric phase (elongation) the muscle returns to its normal length. may produce greater strength gains. so there is more muscle soreness following eccentric work. Each type of contraction has advantages and disadvantages. the overload must be applied thoughout the full range of motion. on the upward phase of the biceps curl. Isotonic and isokinetic contractions have two specific phases . it is important to know the following strength-training terms: Full range of motion. As a result. In the concentric phase (shortening) the muscle contracts. however.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. and each will result in strength gains if done properly. This is an eccentric (negative) contraction. For example. whether by isometric. or isokinetic contractions. When a muscle is overloaded. To obtain optimal gains. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. During the lowering phase of the curl the biceps are lengthening. To understand the principle of overload. in return. The nature of the eccentric contraction. the biceps are shortening. it adapts by becoming stronger. This greater overload. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. This is a concentric (positive) contraction.
it adapts by becoming stronger. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. This is crucial to strength development. A 10-RM is the maximum weight one can lift correctly 10 times. Similarly. isotonic. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). . When a muscle is overloaded by isometric. Set This is a series of repetitions done without rest. Muscle Failure This is the inability of a person to do another correct repetition in a set. one repetition has been completed.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. or isokinetic contractions. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions.
regularity. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. These principles are overload. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. For a muscle to increase in strength. after doing from 8 to 12 repetitions. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. The exerciser finds and uses that weight which lets him do the correct number of repetitions. This weight is the 3-7 RM for that exercise. multiply 200 pounds by 70 percent [200 X 0.) A better and easier method is the repetition maximum (RM) method. In other words. the muscle must be overloaded. This weight is the 8-12 RM for that exercise. and variety. (For example. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. to develop both muscle endurance and strength. If one cannot do at least three repetitions of an exercise. OVERLOAD The overload principle is the basis for all exercise training programs. For example. the seven principles of exercise must be applied to all muscular endurance and strength training. specificity. an effective range is a 3-7 RM. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. balance.Principles of Muscular Training To have a good exercise program. The weight should be heavy enough so that. Although the greatest improvements seem to come from resistances of about 6-RM. if a athlete's 1 -RM is 200 pounds. he momentarily cannot correctly do another repetition. the weight selected should be heavier and the RM will also be different. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. recovery. . the resistance is too great and should be reduced. The weight should also not be too heavy. For example. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. progression. to achieve enough overload. However.70 = 140 pounds] to get 70 percent of the 1 -RM.
Increasing the number of sets. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. the greater the number of repetitions per set.) . . gains in muscular endurance will be greater than when using a 15-RM weight. The key to overloading a muscle is to make that muscle exercise harder than it normally does. . most athletes will benefit most from a resistance training program with an 8-12 RM. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. When a athlete can correctly do the upper limit of repetitions for .Increasing the resistance. To develop muscular endurance.Increasing the number of repetitions per set.Using any combination of the above.Increasing the speed of movement in the concentric phase. the athlete must always strive to overload his muscles.Reducing the rest time between sets. To optimize a athlete's performance. his RM should be determined from an analysis of the critical tasks of his sport. there will be no further gains. Whichever RM range is selected. This is his 12+ repetition maximum (12+ RM). it adapts by becoming stronger and/or by improving its endurance.Athletes who are just beginning a resistance-training program should not start with heavy weights. but the gain in strength will not be as great. If the workload is not progressively increased to keep pace with newly won strength. However. . the greater will be the improvement in muscle endurance and the smaller the gains in strength. An overload may be achieved by any of the following methods: . Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. when an athlete trains with a 25-RM weight. For example. PROGRESSION When an overload is applied to a muscle. With continued training. . (Good form is more important than the speed of movement.
For most athletes. He then should increase the weight by about 5 percent but no more than 10 percent. A athlete can work out three times a week. To improve his muscular endurance and strength. He should continue with that weight until he can do 12 repetitions correctly. He continues to work with that weight until he can complete all eight repetitions in each set. RECOVERY . the principle of regularity is violated and gains in strength are minimal. but when different muscle groups are exercised at each workout. If the athlete's performance of a task is not adequate or if he wishes to improve. strength training for the identified muscle(s) will be beneficial.the set without reaching muscle failure. then increases the resistance by no more than 10 percent. Sporadic exercise may do more harm than good. in a given task. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. These groups can be identified by doing a simple assessment. In this way. if his goal is to do three sets of eight repetitions of an exercise. it is usually time to increase the resistance. In a multi-set routine. The athlete slowly does work-related movements he wants to improve and. the athlete must do resistance movements that are as similar as possible to those of doing the task. he ensures maximum carryover value to his chosen sports. at the same time.12 RM). but three workouts per week are best for optimal gains. For example. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. he feels the muscles on each side of the joints where motion occurs. The principle of regularity also applies to the exercises for individual muscle groups. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. REGULARITY Exercise must be done regularly to produce a training effect. 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. if his plan is to do 12 repetitions in the bench press. this upper limit should be 12 repetitions.
Following this you would have a day off. at this level. the legs. For example. on the intensity of the workout. Consecutive days of hard resistance training for the same muscle group can be detrimental. on one day you may train the upper back and on the next day you may train the chest and arms and on the following day. Wednesday. There should be at least a 48-hour recovery period between workouts for the same muscle groups. then you simply repeat the sequence once again. Beyond this basic level of training. so that the same muscle or muscle group is not exercised on consecutive days. The muscles must be allowed sufficient recovery time to adapt. Strength training can be done every day only if the exercised muscle groups are rotated. the arms. The chest. the upper back and the thighs.the neck and the midsection. Thursday. and Friday and the upper body muscles on Tuesday. the primary muscle groups should always be trained first in the workout. I recommend that you remain at this level for at least three months. Normally. and it is possible to have more than one day off or to put the rest days in between which ever days suit. and it's okay to work out all three muscle groups in each workout. When exercising in this fasion. and Saturday. when doing bench press. 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.There should be at least a 48-hour recovery period between workouts for the same muscle group. This is because when you train the primary muscle groups you also train the secondary ones. the recovery time between sets should be 30 to 180 seconds. Sample workout routines are provided for someone at this level of training. . Recovery is also important within a workout. in part. MUSCLE GROUPS There are three main muscle groups. the legs can be trained with weights on Monday. You can move on to a four day routine. but they should allow at least one days recovery and between workout days. For beginners. The recovery time between different exercises and sets depends. So for example. you begin training different sections of your body in each workout. It's important to note that when training the primary muscle groups. you're also training secondary muscle groups at the same time. you may train your legs. There are also secondary muscle groups. you will be training your shoulders and arms to some extent as well as the chest. Someone at beginners level should work out all three main muscle groups.
you can train your upper body. I have seen this happen many many time's. It is important to do exercises that work all the major muscle groups in both the upper and lower body. The latissimus dorsi muscles will not be overloaded and. while activating the opposing muscle results in the opposite. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. This technique helps ensure good strength balance between opposing muscle groups which may. Personally. follow an overhead press with a lat pull-down exercise. they may not benefit very much from the workout. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. it's very important to take it easy in the beginning and concentrate just as much on diet and recuperation as it is on doing the actual exercises. BALANCE When developing a strength training program. or pushing. reduce the risk of injury. Examples of these workouts are given later. 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. for example then the following day. For this reason. in turn. It's always important to judge by the feeling in your muscles and your general energy level. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. as a result. As a result. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). When planning a training session. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. For example. But training at this level is not recommended for basic or intermediate level athletes. . then the smaller muscIes. movement. There's little point in exercising at all if you only intend to do it for three months. If curls are done first.Beyond the four-day routine are five and six day routines. do not hesitate to take a rest and spend some time recuperating. Split routines can also be used to integrate cardio training with weight training. If you do use too much weight. followed by the muscles of the upper back and chest. Sequence the program to exercise the larger muscle groups first. If you go for a run on one day. Most muscles are organized into opposing pairs. When you are ready for a day off. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. Activating one muscle results in a pulling motion. For example.
Also. and neck. A natural tendency in strength training is to see how much weight one can lift. Correct breathing is another safety factor in strength training. and altering the volume and intensity are good ways to add variety. exercise selection. A poorly designed strength. The athlete should periodically substitute different exercises for a given muscle group(s). improvement will occur. and phases of conditioning. The athlete should never hold his breath. Lifting too much weight forces a compromise in form and may lead to injury. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . The weight lifter should always do weight training with a partner. To ensure safety and the best results. namely. Using different equipment. However.training program can be very boring. he can do squats with a barbell instead of leg presses on a weight machine. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. There are also other factors to consider. As a general rule. For example. low back. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. changing the exercises. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. and they may also produce better results. As long as all muscle groups are exercised at the proper intensity. abdominal.then the arms. Breathing should be constant during exercise. he can switch to partner-resisted exercises or another form of resistance training. or spotter. as this can cause dizziness and even loss of consciousness. when in the field). who can observe his performance as he exercises. for variety or due to necessity (for example. safety. both should know how to use the equipment and the proper spotting technique for each exercise. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. Each athlete must understand how to do each lift correctly before he starts his strength training program.
doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. Power lifting is probably safer than an Olympic lifting. and inhale during the negative (eccentric) phase as the weight returns toward the floor. low back.the floor. Also. only involves the elbow joint. most of the exercises in the program should be "multi-joint" exercises. and so forth. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. These exercises will be detailed in a following section. For most people. increasing strength is only secondary to someone that is serious about body building. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. and not for . especially beginners. On the other hand. This will help him train a greater number of muscles in a given time. They should include those for the muscles of the leg. but are good for developing strength. the pull-down exercise produces motion at both the shoulder and elbow joints. The exercise should provide movement at more than one joint. This is because the exercises have been selected purely for for their strength properties. however. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. For example. For example. an exercise like concentration curls for the biceps muscles of the upper arm. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. Usually eight wellchosen exercises will serve as a good starting point. The concentration curl. EXERCISE SELECTION When beginning a resistance-training program. although an effective exercise. only works the arm flexor muscles. shoulders. 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.
. P. During this phase. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. This is very important. Circuit training is done with lighter weights. conditioning. joints. H. if he can do more than 12. Also less rest is taken between sets during the workout. and ligaments. By the end of the second week (4 to 6 workouts). he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. If he can do only seven repetitions of an exercise. and with higher repetitions usually between 12 and 20 reps. because the beginner must concentrate at first on learning the proper form for each exercise. Several different circuit training routines will be given in this book. During the second week. he should use progressively heavier weights. A training is one particular form of circuit training. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. and maintenance.any traditional reason. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. Power lifting exercises will also be explained in detail in their own section. When he can do more than 12 repetitions of any exercise. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. the weight must be reduced. he should increase the weight until he can again do only 8 to 12 repetitions. the weight should be increased. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles.
he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. the maintenance phase is used to maintain that level. The use of timed sets. If he stops making progress with one set of 8 to 12 repetitions per exercise. The maintenance phase should be continued throughout his career and. More frequent training. he does not need to do more than one set per exercise. a second. throughout his life. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. third. As with aerobic training. Three sets per exercise is the maximum most athletes will ever need to do. 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. recovery period. The exercise period. is required to reach and maintain peak fitness levels. The emphasis in this phase is no longer on progression but on retention. Maintenance Phase Once the athlete reaches a high level of fitness. and so on. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. however.This usually involves an increase in weight of about five percent. set of that exercise is done in an equal or lesser time period. ideally. Although training three times a week for muscle endurance and strength gives the best results. It does not hold back the more capable performer by restricting the number of repetitions he may do. As long as he continues to progress and get stronger. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. 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. unlike exercises performed in cadence or for a specific number of repetitions. As time goes on and he progresses. After an appropriate period of rest. This process continues indefinitely. one can maintain them by training the major muscle groups properly one or two times a week. 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. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. Instead. .
a training regimen which exercises all be developed and followed. or by any combination of these. those muscle groups worked by the sit-up or pushup event. or give priority to. as a general rule. This ensures continued gains and minimizes boredom. perform a workout to strengthen all of the body's major muscles.Timed sets can be applied to improving athlete's sit-up and push-up performance. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. For this reason. by decreasing any rest period between timed sets. When . do timed sets to improve push-up and sit-up performance. Following this sequence ensures that all major muscles are worked. Thus. when a athlete performs a workout geared to develop muscle endurance and strength. Below. and so forth) can be done. In this way. close-hand. This having been said. several of these will be given. feet-elevated. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. different types of push-ups (regular.5 minutes. Then. At the same time. This is because the muscles worked by those two exercises will already be pre-exhausted. 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. a muscle endurance or strength training workout should not be designed to work exclusively. First. wide-hand. and to be assured that all emergencies can be met. and so forth) and sit-ups (regular. As the athletes' levels of fitness improve. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. abdominal twists. here is a very time-efficient way of conducting push-up/sit-up improvement. To meet this goal. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. 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. the difficulty of the activity can be increased. the best procedure to follow when doing a resistance exercise is as follows. This is done by lengthening the time period of any or all timed sets. by increasing the number of timed sets performed. abdominal curls. Thus. and vice versa. To add variety and increase the overall effectiveness of the activity.
one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. as in any endeavor. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. for the beginner. With this approach. rest intervals must be placed between timed sets. or vice versa. For example. graphic 3-6@@@@@@ . In the same way. It has some duplication with respect to the lat pulldown. For example. athletes can before doing the other. This program also includes exercises to strengthen the neck muscles. for the more advanced lifter. this program may overwork some muscle groups. an athlete may reach temporary muscle failure at any time before the set is over. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. Finally. Thus. pay attention to how the athletes are responding. The exercises should be done in the order presented. Major Muscle Groups In designing a workout it is important to know the major muscle groups. balanced workout. The beginning weight-training program will work most of the important.performing this type of workout. athletes must set goals for themselves. several timed sets of push-ups can be done followed by several sets of situps. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. It is a good program for beginners and for those whose time is limited. major muscle groups. the times listed in the chart above may prove to be too long or too short for some athletes. and biceps curl. and their primary action. During a timed set of push-ups. because of the nature of the situp. where they are located. he should immediately drop to his knees and continue doing modified push-ups on his knees. However. To ensure a good. and make adjustments accordingly. When using timed sets for push-up and sit-up improvement. This applies when doing each timed set. If this happens.
Exhale during the concentric (positive] phase of contraction. This can cause serious injury. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. and return the weight to the starting position in a controlled manner during the eccentric phase. Always breathe when lifting. . and end the concentric phase in a fully contracted position. the intensity of the workout. and inhale during the eccentric (negative) phase. Again. or with the correct equipment training alone is OK too. and more effectively. This helps to increase motivation.Here are some tips for exercising through strength training. Do not twist. or arch the body. Accelerate the weight through the concentric phase of contraction. you should add in ten minutes per day three times per week at least. • Work with a low amount of weight first. 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. relaxed position (prestretched). Perform all exercises through their full range of motion. you'll want to increase this number over time to at least 30 minutes per day three times per week. With strength training. Otherwise you can have a training partner to help with spotting. • Change up the exercises that you do so that the process is easy and fun. This small investment of time and money will allow you to improve your overall muscle mass faster. lunge. then the smaller ones. Always use strict form. You'll enjoy it and you'll see improvement in the tone of your body quickly. Exercise the large muscle groups first. Begin from a fully extended. 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. lurch. • Consider working with a physical trainer. and safety.
three times a week. For example. to progressively overload his muscles. dips. it is unreasonable to expect that all folks can use them on a regular basis. but the rest of the body must also be trained. or partners. Concentrating on weak areas is all right. Pull-ups. As with all training. not just specific areas. the result is largely the same. . Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. and single-leg squats are examples of exercises which use a person's body weight. The availability of facilities may vary. Although many towns have excellent strength-training facilities. and follow the principles of exercise previously outlined. safety is a critical factor. cool down. the development of strength does not require expensive equipment. The weight of the bags can be varied depending on the amount of fill. follow triceps extensions with biceps curls. pushups. athletes should warm up. All that is required is for the athlete. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Train the whole body. there are limits to the type of training that can be done. However. sandbags. Exercise Programs When developing strength programs for people. to let the body recover and help prevent over training and injury. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Sandbags may seem unusual but have some advantages. Never increase the resistance used by more than 10 percent at a time. Alternate pulling and pushing exercises. Ensure that every training program is balanced. Progress slowly.Allow at least 48 hours of recovery between workouts. They can improve an untrained athlete's level of strength. Whether the training uses expensive machines. but not more than 96 hours. Sandbag exercises are very effective in strength-training circuits. situps.
weight training. They must communicate with each other to ensure that neither too much nor too little resistance is applied. Weight training uses a variety of specialized equipment designed to target specific muscle .PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. As a general rule. the negative part of each exercise should take at least as long to complete as the positive part. and rest. It uses the force of gravity to oppose the force generated by muscles through contraction. More than one exercise per muscle group may be used. the more effective they should become in providing the proper resistance for each exercise. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. increased caloric intake. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. Weight training develops both strength as well as the size of skeletal muscles. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. It is achieved through muscle conditioning. This section will focus on weight training for body builders. 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 resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Workouts are designed to focus on certain muscle categories. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. The speed of movement for PREs should always be slowand controlled. The longer the partners work together. and foods are consumed with the intention to build the body's metabolism and increase mass. the second half of each repetition as the exerciser returns to the starting position). Following are descriptions and illustrations of several PREs.
Some people refer to weight training as strength training. Different weights will give different types of resistance. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. we'll define some common exercises for clarification. Most gyms offer the services of a personal trainer that comes with the membership fee. Some of your muscles might be naturally stronger than others. Building up slowly allows muscles to develop appropriate strengths relative to each other. and weight depends upon the desires of the body builder. Personally I have never used a personal trainer or even a training partner. exercises. When your muscles are resisting a weight. sets. exercise types. Weight training is one type of strength training using weights as the primary force to build muscle mass. If you don't use good form in weight training. If you are a beginner at weight training. dumbbells. The specific combination of reps. 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. they are both similar to each other. If you want to undertake it yourself. First. pulleys. Strength training focuses on increasing muscular strength and size. you should not just "jump right in". You need to build up your strength and over-working your muscles can cause more harm than good. It involves a manipulation of the numbers of reps. These trainers can suggest specific workouts for you to begin with. I find I can concentrate better working out by myself. sets. The basic principles of weight training are pretty much the same as those of strength training. endurance. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. Another form of weight training is resistance training. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. the overall tone of that muscle will grow over time. While they are not exactly the same. and weight moved to cause desired increases in strength.groups and movements. you risk muscle injury which could hinder your progress. EXERCISES . Equipment used in weight training include barbells. or shape. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. size. tempo.
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. Lie on an incline bench and position your head at the top. shoulders military press. Return to the starting position. Employees at the gym can help you with proper use of the machines. side dumbell raise. . This can also be done with straight bar. Now that you know what exercises to do. Stand with your legs about shoulder width apart and lift the barbell to your chest. you will use a barbell. Press bar overhead to arm's length. 2 dumbbells. This exercise can also be performed with dumbbells or seated on a weight bench. Press the bar to arm's length over your head. they will have many specialty machines that will work specific parts of your body. If you are going to join a gym. Keep your upper arms close to your head.Hold a barbell with hands a little closer together than shoulder width. The exercises listed above can be done either in a gym or in your home. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Lock your legs and hips and keep your elbows in slightly under the bar. front dumbell raise Standing Military Press For this exercise. dumbell press. seated or standing or with 2 dumbbells and your palms facing in. military raise. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. let's look at a couple of sample workouts.
Keep your body and wrists straight. 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. keeping it close to your body. Pull the bar straight up towards your chin.
Don't cheat by leaning forward or backward.Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most. Don't swing! Front Dumbbell Raise . Lower slowly to the starting position.
Hold a dumbbell in each hand with your palms turned toward your body. controlled motion. palms facing backward. Then slowly lower them back down to your side again. Make sure you are lifting the dumbbells up rather than swinging them up. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. 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. With a smooth.Stand with a dumbbell in each hand. Don't lean forward while doing this either or you risk injury to your back. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. . lower the weight while simultaneously lifting the weight in your right hand. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. but not quite locked. 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. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.
Your back should be flat and almost parallel with the floor. Concentrate on pulling your elbow back as far as it can go. Hold two dumbbells with your arms hanging at your sides. Raise your shoulders up as far as you can go then slowly return to the starting position. Reach down and pick up a dumbbell with your right hand. Droop your shoulders down as far as possible. . Your left arm should be locked at the elbow so it will support the weight of your upper body. The dumbbell should end up roughly parallel with your torso.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Before starting. Switch arms after one set. look straight ahead instead of at the floor so you can keep your back straight. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position.
. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Firmly grip the bar with your hands almost twice your shoulder width apart. Return slowly to the upper position. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. or adapted for use without the machine. 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.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done holding a barbell. Keep your head up and your back completely straight. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. This can also be done with your knees slightly bent. press the weight up back to the starting position. Keep your back as straight as possible and your chin up. Bend at your waist with your legs locked. not your neck. until your upper body is parallel to the floor. You can also use a wider stance to work the inner quads even more. Stiff Leg Barbell Place a barbell on your shoulders. Standing Calf Raises This can be done with a specific machine found in a gym. Once you reach the bottom position. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. 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. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction.
At this point. lower yourself until the knee of your front leg is bent 90 degrees. Keeping your front foot flat on the floor. and straightening your leg. bend your knee (of your front leg). Grasp the barbell with both hands with a wider than shoulder width grip. Keep your opposite foot flat on the floor and point your toes forward. Now. or alternate legs for each rep. Keep your head and neck in line with your torso so that you are looking forward. Stand up straight. Slowly bend your knees. then switch legs and repeat. Reach one foot back and place your toe on the box. Position your right leg forward in a long stride. and lean forward slightly at the waist. At this point. your thigh and lower leg form a right angle. Lunges Place a barbell on your upper back. Complete a full set.the higher the box. Mid Section . Your shoulders should be directly over your front foot. Keep your back tight and your chest out throughout the entire exercise. your hips should be sitting back. your knee should be directly over your toe. sit your hips back (like you are going to sit in a chair).One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Return to the starting position. Lift your chest up and look straight ahead. If you have difficulty lowering yourself down this far. and your chest should be directly over the middle of your thigh. then slowly straighten your legs and raise your body back up to a standing position. raise yourself by pushing your hips slightly forward and up toward the ceiling. leading with your head and chest. the more difficult the exercise. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. lowering your hips so your rear knee just clears the floor. Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell. Your foot should be far enough in front of you so that when you bend your right knee. your shoulders should be directly over front foot. Place a barbell behind your head at the base of your neck. Pause briefly in this position. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you.
place them three to four inches apart and point your toes inward so they touch. Begin to roll your shoulders off the floor. If you are resting your feet on a bench.don't cheat yourself by using momentum! Workout Routines Bulk Up . Place your hands lightly on either side of your head keeping your elbows in. Your shoulders should come up off the floor only about four inches. Focus on slow. Continue to push down as hard as you can with your lower back.Crunches Lie flat on your back with your feet flat on the ground. and your lower back should remain on the floor. or resting on a bench with your knees bent at a 90 degree angle. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. controlled movement .
two-steps-forward. on the other hand. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You can progressively increase the amount of weight you lift as you get stronger. It's a good thing for a bodybuilder to incur limited muscle damage. but your mind will get prepared as well.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. This plan is just a suggestion. you learn to push your muscles harder and inflict more damage that takes longer to recover from. don't worry. With any workout. You should also have an appropriate cool down period after you are done working out. As a beginner. You can adapt it as needed to suit your workout goals. Day 1 . A warm-up session prior to working out can not only help get your body ready for exercise. This can also be simple stretching exercises and deep breathing. Again. . 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. Beginners. get sore but bounce back quicker since the muscular damage isn't as severe. This can be simple stretching as you get your body ready to work. it's important to start out slow and not push yourself beyond your limits.Upper Body For the following exercises. The reason is simple: as you get more experienced. 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. This is what bodybuilding is all about – a continuous cycle of one-step-back. 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. repeated over and over on a weekly basis. you need to start out with some warm up exercises. If the word "damage" makes you flinch. you can work out more frequently than more advanced body builders.
• Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.Upper Body Increase your sets to 3 doing 10 .Lower Body and Abs Again. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . 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. 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 .12 reps each • Chin ups (get assistance if necessary) .• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.Rest Day 4 .
• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 .Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.Rest If a four day workout plan is too much for you. but if you need to start out slowly. it can still be effective. Chest. Keep in mind that you won't get results as quickly with a fewer day workout. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend .Back. . consider starting out with a two or three day plan. and Abs Do three sets of 12-15 reps each. Day 1 . Here is a sample three day workout.
• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .Biceps. you should eat some protein and carbohydrates. but you can choose whatever foods you want to get what you need. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. 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. there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . Triceps. Many people opt for a protein shake and a bowl of rice. your body can take advantage of that extra blood flow and work the muscles more efficiently. During training. . This is to make sure that you have enough energy to make it through your entire workout.Legs and Shoulders Do three sets of 12-15 reps each. By doing this.
Usually that's around a minute or two. flexibility. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. 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. and flexibility. you want to build your body. It describes calisthenic exercises for developing strength. not lift weights. coordination. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. Circuits can promote fitness in a broad range of physical and motor fitness areas. The goal is to add weight until it's difficult to complete 8-12 reps. muscular endurance. It's also a good idea to do your first set with very little weight. This could be a little time on a treadmill or walking. try more weight. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. add a little weight and do the exercise again. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. Circuits can also be designed to concentrate on sports skills. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. This is to get the blood flowing through the muscles. Remember. athletes' . endurance. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. These include cardio endurance. 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. Be sure and rest between sets to allow your body to adjust and recover. be sure to take note of how long it took you to get to that point.It's a good idea to keep track of your workouts and how many sets and reps you are doing. If you find that it's just a bit too easy. Circuit training is a term associated with specific training routines. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. and speed. On the second set. strength.
number of stations. These are discussed below. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. and any number of athletes can exercise for various lengths of time. . number of times the circuit is completed. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . Free Circuit In a free circuit. . Progress is measured by the time needed to complete a circuit. and sequence of stations. athletes work at their own pace. number of stations. it can provide both fun and a challenge to any athletes' physical and mental abilities. or any combination of these. and athletes rotate through the stations on command. doing a fixed number of repetitions at each station.common tasks. At the same time. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. but increase the number of repetitions. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. number of time. a specific length of time is set for each station. Each has distinct advantages. Almost any area can be used. . TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. number of athletes. circuits can be organized to exercise all the fitness components in a short period of time. The time is monitored with a stopwatch. there is no set time for staying at each station. Aside from this.Keep the time for completion the same. These include the time.Increase the time per station along with the number of repetitions. Fixed Circuit In a fixed circuit. and no signal is given to move from one station to the next.Increase the number of times athletes go through the circuit. In addition. the quality and number of the repetitions done should be monitored. the free circuit requires little supervision.
and taking 15 seconds to move between stations. circuits to develop both strength and cr fitness may have as many as 20 stations. For example. When a fixed circuit is run. On the other hand. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. exercising for 30 seconds at each station. The exercise time at each station may be reduced to 20 seconds the second and third time through. Consider also the time it takes to move from one station to the next.Time One of the first things to consider is how long it should take to complete the circuit. Another option is to have four rotations of the circuit. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. After the warm-up. the athletesm should be divided into 10 groups of four each. Further. It is vital in a free circuit that no athlete stand around waiting for equipment. Number of Times a Circuit is Completed To achieve the desired training effect. slowdowns. exercise periods may be increased to 30 seconds or longer for all three rotations. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Each station must then be equipped to handle four athletes. in this instance a rope jumping station must have at least four jump ropes. and poor results. A circuit geared for a limited objective (for example. developing lower-body strength) needs as few as six to eight stations. a circuit may have ten stations. respectively. Difficult exercises can be alternated with less difficult ones. . athletes may have to repeat the same circuit several times. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Number of athletes If there are 10 stations and 40 athletes to be trained. The whole workout takes less than 45 minutes including warm-up and cool-down. For example. the time at each station should always be the same to avoid confusion and help maintain control. athletes may run through the circuit three times. As athletes become better conditioned. Having enough equipment reduces bottlenecks.
but it may have as many as 20. The six steps below cover the most important pects of circuit development. exercisers may follow . Imagination and fun are important elements in developing circuits that hold the interest of athletes. He can choose from the exercises. Arrange the Stations A circuit usually has 8 to 12 stations. improving cardiorespiratory endurance may be the top priority. 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. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. conditioning drills. he should not limit the circuit to only these activities. the designer must decide how to arrange them. grass drills. calisthenics. in a strength training circuit. the same muscle group should not be exercised at consecutive stations. and guerrilla drills described in this section. After deciding how many stations to include.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. On the other hand. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). For example. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. However. increasing muscular strength may be the primary objective. in a circuit for strength training. while muscular endurance work may be secondary. For example.
In the gymnasium. By not exercising the same muscle group twice in a row. #########show exercises . If some exercises are harder than others. The necessary equipment is placed at each station. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. each muscle has a chance to recover before it is used in another exercise. The choice of exercises depends on the objectives of the circuit. 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. they may run laps or run between spread-out stations if space is available. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. The sketch should include the activity and length of time at each station. athletes may run five laps or for 20 to 40 seconds between stations. The choice of exercises for circuit training depends on the objectives of the circuit. spreading the stations too far apart may cause problems with control and supervision. However. Outdoors. he may do this in several ways. the number of stations. instructions for the stations are written on the signs.the pushing motion of a bench press with the pulling motion of the seated row. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. and all other useful information. Select the Training Sites Circuits may be conducted outdoors or indoors. athletes can alternate hard exercises with easier ones. If the designer wants to include running or jogging a certain distance between stations. Another approach might be to alternate between upper and lower body exercises. In some cases.
however. When doing exercises at a moderate cadence. may find certain exercises less safe than others. Cardio Vascular and muscular encurance. Finally. With a slow cadence. such as trainees. without support. parallel bar dip.Calisthenics Calisthenics can be used to help develop coordination. They can help develop coordination. with the lower back properly supported. lunger. On the other hand. flexibility. few calisthenic exercises are really unsafe or dangerous. on the other hand. for the average athlete. The keys to avoiding injury while gaining training benefits are using correct form and intensity. squat bender. Also. a conditioned athlete may use multiple sets of flutter' kicks with good results. Few exercises are inherently unsafe. For example. and strength. for the average athlete who is of sound body. SAFETY FACTORS While injury is always possible in any vigorous physical activity. use 80 counts per minute. Use good judgment before performing these exercises. cardio and muscular endurance. However. Although calisthenics have some value when included in a cardio circuit or when exercising to music. flexibility. . and strength. the possibility of straining the lower back increases. some people. Exercises such as the push-up. because of predisposing conditions or injuries. sit-up. shouId not do the advanced exercises highly fit athletes can do. and directions are provided below with respect to the actions and cadence. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. However. and chin-up/pull-up. athletes with low fitness levels. Nonetheless. following the directions written below will produce satisfactory results with a minimum risk of injury. will derive the greatest benefit from many of these exercises. and side-straddle hop can best be used in the warm-up and cooldown periods. Poorly-coordinated athletes. These calisthenics are noted. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. flutter kicks are an excellent way to condition the hip flexor muscles. calisthenics such as the bend and reach. Calisthenics can be used to exercise most of the major muscle groups of the body. knee bender. use 50 counts per minute unless otherwise directed. some of the calisthenics listed below may be done in cadence.
at the same time. However. The day after a "hard" training day. Progression and Recovery Other important principles for avoiding injury are progression and recovery. it minimizes injuries caused by overuse. If this type of action is performed. To ensure balance and regularity in the program. if the Monday-Wednesday. The best technique is to train alternate muscle groups and/or fitness components on different days. Such a program has variety. if athletes are working the same muscle groups and/or fitness components. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. These exercises are beneficial when the athlete is fit and he does them in a regular. Therefore. should be used. For example. Programs that try to do too much too soon invite problems. athletes can benefit from doing partner.Friday (M-W-F) training objective is cardio vascular fitness. and crab-walk exercises. they should work them at a reduced intensity to minimize stress and permit recovery. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. progressive manner. Also. and follows the seven principles of exercise while. The following are key points for ensuring safety during stretching and calisthenic exercises: . This is especially true if someone has had a previous injury to the back. Some athletes complain of shoulder problems resulting from rope climbing. athletes can do running at THR with some light calisthenics and stretching. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh.The key to doing calisthenic exercises safely is to use common sense. develops all the fitness components. horizontal ladder. Using such exercises for unconditioned athletes increases the risk of injury and accident. slow stretching exercises. a certain level of muscular strength is needed to do them safely. wheelbarrow. not conditioning drills done to cadence. ballistic (that is. athletes should progressively train to build up to these exercises.resisted exercises followed by a slow run.
use a stationary bike. use only slow. CALISTHENIC EXERCISES The following are some common calisthenic exercises. • If you can't leave the television. consider these easy and fun ways to get in the exercise that you need. Start by working in exercise through aerobics and strength training into your day. controlled movements with little or no extra weight. cooling down. You can even start doing these things at home. if done. During your favorite show. you need to give it the physical movement that it needs. To make it even better. which will make the process easier and even more enjoyable. Your Overall Body Fitness Plan To improve the physical fitness of your body. Use static (slow and sustained) stretching for warming up. .Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. You get the exercise you need without missing your television program and time will fly by.Stretch slowly and without pain and unnatural stress to a joint. ballistic (bouncy or jerky) stretching movements.A combination of spinal rotation and bending should generally be avoided. This is a great way to get in some quality time away from the television. . This means feeding it the right regimen of movements. Visit your local recreational center or community center. head out for a walk with your spouse for a few minutes. However. ride the bike.. . If you can't leave the kids. too. You are 80 percent more likely to be successful if you don't try to do it alone! Recruit someone to work with you! • After dinner. • Do it with a pattern. take them with you.
in part. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. It will make all of the difference in how effective it is for you. Yet. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. For many it's a great stress relief and it can be a lot of fun. climbing. loading.• Do sports and other physical activities that you enjoy. These areas are commonly susceptible to injury due. you'll probably find every excuse not to do them. When you begin to add these into your day. Good flexibility can help an athlete accomplish such physical tasks as lifting. Flexibility is the range of movement of a joint or series of joints and their associated muscles. Flexibility is a component of physical fitness. It involves the ability to move a part of the body through the full range of motion allowed by normal. Developing and maintaining it are important parts of a fitness program. tests can be used to assess flexibility in the hamstring and low-back areas. and physical work with greater efficiency and less risk of injury. A simple toe-touch test can be used. you will come to enjoy exercising. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. Because people differ somewhat anatomically. running. No one test can measure total-body flexibility. disease-free joints. martial arts. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. but it should cause some discomfort because the muscles are being stretched beyond their normal length. Stretching should not be painful. to loss of flexibility. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. Make it your goal to actually put together a workout that you enjoy. comparing one person's flexibility with another's should not be done. 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. . However. Swimming. People with poor flexibility who try to stretch as far as others may injure themselves. Your overall body fitness means exercise and movement.
You may weaken the muscle. our muscles would be allowed to overextend and tear. and it prevents strains and tears. To counter the reflex. Stretching Techniques Using good stretching techniques can improve flexibility. the easier it is for the muscle to adapt to that length. passive. Set your stretching goals over a period of weeks or months. This lets the lengthened muscles adjust to the stretch without causing injury. it can be an obstacle to athletic development. especially during a sudden or extreme change. Without it. requiring a long slow recovery process. When pain results from stretching. When a muscle lengthens beyond a certain point. It is a safe and effective method for improving flexibility. and ballistic. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. Every muscle is subject to the myotatic reflex. for best results. There are four commonly recognized categories of stretching techniques: static. This lengthens the muscles without causing a reflex contraction in the stretched muscles. but no pain. This is the tension you feel during stretching exercises. by limiting range of motion and preventing the body from hurting itself. Although an important safety feature. If you overstretch you can injure the muscle and end up decreasing your flexibility. The athlete assumes each stretching position slowly until he feels tension or tightness. proprioceptive neuromuscular facilitation (PNF). The reflex opposes changes in muscle length.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). . He should hold each stretch for ten seconds or longer. stretching must be slow and deliberate. The longer a stretch is held. The athlete should feel slight discomfort. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. the myotatic reflex causes it to tighten and attempt to shorten. Static stretching should not be painful. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. These are described here and shown later in this section. not days.
This produces a safe stretch through a range of motion he could not achieve without help. Although this method may improve flexibility. and as part of a warm up for any athletic activity. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. Stretch gradually. for five to ten minutes before stretching to warm up the body. Gently stretch to a point of tension and hold. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. including one increasing your flexibility. 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. Other key points include: • Consult your doctor before starting any exercise program. jumping jacks etc. pole. Individuals and units should not use ballistic stretching. and with proper form to avoid injury. BALLISTIC STRETCHING Ballistic. it often forces a muscle to stretch too far and may result in an injury. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Bouncing causes the muscles to tighten and increases the risk of injury. such as a towel. • Devote several minutes to stretching three to five days a week. • Complete a large muscle warm-up such as brisk walking. or rubber tubing. . Safety Guidelines Stretching is only beneficial if done properly. bike riding.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. or dynamic. • Don't bounce or jerk when you stretch. to help him stretch.
Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Be patient. • Hold the furthest point of any stretch for a few seconds. blood pressure. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . Frequency: Do flexibility exercises daily. A mild sensation of pulling should be felt in the target area. assumed slowly and gradually. If you do. • Hold each stretch with a feeling of lengthening the targeted muscles.• Don't hold your breath. . not pain. A recommended sequence of warmup activities follows. Do them during the cooldown to help maintain flexibility. start slow & don't over do it. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. and increases the temperature of the active muscles. then stretch further and hold that new position for 20-30 seconds. The following FITT factors apply when developing a flexibility program.Slow joggin-in-place or walking for one to two minutes. it took years to get tight. stop immediately and consult your health care provider. breathe normally and deeply with a feeling of relaxing the body. • If you're a beginner. allow some time to see results. Type: Use static stretches. Remember. • You should never feel pain in your joints during stretching exercises. Stop if you feel any pain. Athletes should do these for five to seven minutes before vigorous exercise . . This causes a gradual increase in the heart rate. • Don't overstretch. FITT Factors You should include stretching exercises in all of your workouts. circulation. as well as passive stretching and/or PNF stretching.
thus helping reduce the risk of injury. and do not bounce or bob. After running. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. . . THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. static stretching of the muscles to be used during the upcoming activity. . . THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. and stretching exercises should be a major part of both. one should walk for one to two minutes. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. arm circles. as this can be very dangerous. The warm-up increases the flow of blood to the muscles and tendons.Slowly mimic the activities to be performed. for example. as described in another section. knee/ankle rotations) to gradually increase the joint's range of motion. Hold each stretch position for 10 to 15 seconds. Work each major joint for 5 to 10 seconds. .Slow joint rotation exercises (for example. It also increases the joint's range of motion and positively affects the speed of muscular contraction. to increase the intensity level before the activity or conditioning period.Do not stop suddenly after vigorous exercise.. Stopping exercise suddenly can cause blood to pool in the muscles.Calisthenic exerciese. thereby reducing blood flow to the heart and brain. lift a lighter weight to warm-up before lifting a heavier one. For example. This helps prepare the neuromuscular pathways. The following information explains the importance of cooling down and how to do it correctly.Slow. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.
Use partner-assisted or PNF techniques. . However. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Stretching is one form of exercise that takes very little time relative to the benefits gained. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. this method is very time-consuming and expensive and usually done only at hospitals and universities. A more accurate way to determine body composition is by hydrostatic or underwater weighing. The following exercises should be performed slowly.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Rotation Exercises Rotation exercises are used to gently stretch the tendons. Such programs include sensible diet and exercise regimens. Athletes who are overweight should follow a fat loss program. This may provide better movement and less friction in the joint. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. There are also height to weight and circumference ratio's but these are the least accurate. You may also work on it at home. ligments. The muscles are warm from activity and can possibly be overstretched to the point of injury.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. if possible. . Be careful not to overstretch..
. not a temporary thing but a permanent thing. You can do it even when you are in too much of a rush and don't have time. too. No single food choice is necessarily a bad choice. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. chips. If you don't fall into the well-muscled category. you can do it with lots of favors that you AND your children will enjoy. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. with all of the comfort that you want and need. here. Take a look at the weight allowed for your height as shown in Table 1. This exercise program meets the requirement to be physically active everyday. you may not necessary be over fat. What you need to accomplish through a diet is to train your body to eat healthily. Yet.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. it's time to starting making some changes to your lifestyle. You need a diet that is actually a way of eating. only a small percentage of their total body mass may be fat. But. Too many bad choices over time can accumulate into a poor diet. And. Think of your diet as being free. If you exceed the weight listed for your height. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. 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. Although that sounds even worse. dieting is something that is simple to do healthily even if you can't live without certain foods. We aren't talking about a diet that you will go on to lose weight and then come off of later. Poor choices like a lunch of soda. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. People always want to know if a particular food is good or bad for them. full of taste and adventure. You Are What You Eat. and height. we aren't talking about a diet to lose weight. which is best accomplished by a combination of eating less and exercising more. troublesome. Don't think about a diet that's taxing. open. Losing one to two pounds a week is a realistic goal. limiting or boring. gender. However.
If you don't give it quality food. and they are very low in calories meaning you can eat more. . your heart rate increases to unhealthy levels. In the way of your body. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. • Whole grains are also an important product of a healthy diet. • Without nutrition. your body will not be able to perform as well as if you gave it the highest quality foods. Unlike "white" foods. the food that you consume is the fuel that your machine needs. They provide antioxidants to a high level that helps to heal your body. it won't perform the right way. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. But. All sorts of problems arise from not eating a healthy diet of food. They don't cause you to gain weight like others. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. healthy food is just as important. • Fruits are sweet so they can solve the sweet tooth. improve your physical fitness from the inside to the out. whole grains give you so much more health. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. and sugars that can cause you health issues. • Your body does not heal as quickly from injury. • Your blood pressure rises. fats. • You are more prone to limitations physically as well as mentally. your body can become ill faster and with greater intensity.What's Healthy? The foods that you need play a significant role on your health. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. In our machine look at the way that food works. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. If you consume the wrong foods all of the time.
In addition. • Meats are important parts of the diet. Consuming enough water means that you'll system is hydrated. If you don't do anything else. Dieting To Lose Weight Finally. If you are dieting and need to lose weight. The body goes into dehydration mode. Where Are You Now? When it comes to improving your diet fitness. you need to take into consideration the location that you are right now. The average person should consume about 1800 to 2000 calories per day. too. causing you to keep in all that you can. 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. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. 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. All foods and drinks should be noted! . What do you eat for breakfast. Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body.• Water intake is also important. you need to reduce this amount to at 1500 to 1600 calories per day. You need protein but you shouldn't want to get it from fatty meats. lunch and dinner? How many calories are you consuming per day? To help you to see the clear picture of what's happening to your health in the foods that you eat. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. too. The good news is that you don't often need a lot of work to make them happen. He or she may recommend a diet that is different for your specific health issues. Those that do not get enough fluids end up having a body that retains water rather than having less. take note of how a normal day or week goes for you. improving these five areas is all you need to do. Your doctor may have additional or different recommendations for your health. Spend one or two days recording the foods that you eat in an average day on a piece of paper. if you need to lose weight. you're eating less and that you aren't getting as many calories from other liquids.
2. Being honest with yourself is important. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. 4. Look at your list of foods and see how many of them are high in transaturated fats. How many servings of vegetables and fruits are you getting? How many servings of protein has been lean protein? Did you get in any whole grains? How much soda did you drink (which puts pounds on your waist each time?) 5. you need to address this emotional problem. Next. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . If you love your mashed potatoes loaded with gravy. Figure out how many calories you are consuming in an average day. sugars and calories in general. Don't worry. If you need apple pie to feel safe. determine if there is a better way for you to get the foods that you like. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. For example. For most people this is as simple as tracking what they eat over the period of a few days to a week. anxious. sour cream and butter just because you love the taste. 3. 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. find out why it is that you can't give them up. you can find ways to get much of the same taste without a lot of the calories. Seeing just how much in calories as well as in unhealthiness can really cause them to see what reality really is rather than to assume they are doing okay. If you just love the taste. are you connected with that big slice of apple pie because it was your favorite growing up. For example. there are several key things for you to address. that's a different story. How often did you eat without actually being hungry but being instead bored. they aren't all bad! First. you may have an emotional attachment to the foods. though.
How Can You Improve? Okay. Don't fret about the foods you love. We've already talked about what foods you need to eat for a healthy diet. Yet.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. Indeed you may want that slice of apple pie. . now you need to consider how you will make changes that you can actually live with. limiting diet that's going to make your taste buds go permanently bland is up next. There are certain times in life that foods become prime suspects to leading to health risks. The awful. if you give it a try you may find that you like these foods better than you do the high fat. instead of eating it every few days make it the reward that you get for a week of good eating. you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods. If you are a diabetic. If you can not commit to making changes here. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. use it in a different way. If you don't know you should talk to your doctor about this. Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. That's exactly what you need to strive for here. Food isn't worth the risk of your life. You should know what types of foods you can not eat. Here are several key areas to make changes and exactly how you should make them. and therefore you can improve your health overall. here is comes. right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact. One limit to this is when the food itself is detrimental to your health condition. remember moderation is the key factor in real diet fitness health. high cholesterol foods that you currently are eating. your diet fitness can threaten your life through disease and even early death. For example. But. This section of our book is long for a reason.
A good way to know if they are in the foods that you are eating is to look at the color of the food. 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. Instead of using a lot of salt. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Reducing the amount of sodium that you take in is also a key factor in improving health. they help to remove toxins from your body which means a reduction in risks of cancer. Or take a supplement of fish oil. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. you are in a hurry and who has time to chop up vegetables? Well. the more antioxidants are in it. 1.Heart Health Improving your heart's health is essential. The darker. replacing the vegetable oil in your diet with olive oil. Consume more fish. . Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. For example. there are reasons why an investment in a bit more time here can literally save your life. In addition. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. in moderation can improve your health. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. And. eat lean cuts of meat. They can help to unclog your heart's arteries from cholesterol. 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. Antioxidants can help to transform your health. richer and brighter the color is. Yes. there are various foods that can help you to improve your hearts health. Garlic is a great antioxidant for your heart too. try other flavor additions to your dishes. For this. You should try to consume at least 2 to 3 servings of fish per week. 2.
Some of these preservatives can clog up your heart. Avoid the aisles and you'll improve your health overall. can lead to increased health risks for cancer and they put the pounds on. Eat more fish. no frozen entrees. This single movement alone will improve your health considerably. but replace at least part of it with ground turkey or pork. eggs and other fresh products usually line the walls of the building. Start looking for leaner cuts of meat. meats that are high in saturated fat are clogging your heart. we'll make it simpler for you. Learn to read labels so that they tell you what's in the foods you eat. chicken and pork over beef. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Don't reach for beef. unhealthy foods with foods that are better for you. 2. Eat more fruits and vegetables. Look at your grains. Remove soda from your diet. Reduce the amount of fat. 6. No boxed dinners. then. and sugars in the foods that you eat. 3. salts. cholesterol. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. milks. 5. Meats. or products that are placed in foods to keep them fresh and looking good. is to visit your grocery store and walk around the outside aisles only as much as possible. Try to look for ways to improve your current recipes through replacing butters. Add one new recipe to your diet each week. Remember. eat a bit slower. . Replace white rice and pasta with whole grain. The trick you should follow.Many foods that are pre-made contain high amounts of preservatives. One good switch is with ground meats. The produce section is your friend filled with riches. No food in one sitting should be a larger quantity than the size of your palm. To help you to not feel hungry. It adds weight to your body and it causes all types of health risks later in life. Reduce portion sizes. Look at labels. Replace white bread with whole grain bread. You won't notice the taste difference. butter or creams. 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. Visit the website of the American Heart Association to get heart healthy recipes. 4.
Don't make sacrifices here for speed. Calories are tiny bits of energy that your body uses to perform work. If you're not eating enough carbohydrates. convenience or habit. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. they both look and feel full. To have enough energy to perform your workout. you will get into the habit and will eventually love the differences you have made. When your muscles are filled with glycogen. Carbs Carbohydrates are the body's main source of glucose. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. Glucose also provides energy for your brain and making blood in your body. Food is a requirement to living and a healthy diet is an essential part of living a long life.If you need to lose weight. But food is very important in a body building program. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. your body will start breaking down muscle tissue for glucose. while making changes at first is a challenge. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. then you need to consider a calorie reduction. you'll need a lot of different nutrients. Many people don't pay enough attention to the types of food they eat. 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. but that requires the breakdown of body protein from muscle. . While you may love food. Glucose can be made from protein. Dropping just a small amount of weight means that you need to eat less and do more physically. 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. Glycogen is the principal form of energy that is stored in muscles. Food supplies us with calories. One of the most important would be carbohydrates.
Women multiply their body weight by two to get their carb gram intake. For example. If you eat too many carbs in one sitting. or muscle building. Eat some simple carbs after your workout and eat more of them. Along with carbs. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. whole grain breads. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. and brown rice. Divide your carb meals into six servings throughout the day. the intake of simple carbs can stimulate fat storage. Your body must replenish these levels before stimulating the fat storing machinery in the body. Beans and oatmeal are two excellent sources of fiber.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. sugar and refined foods such as white bread and white rice . This divide and conquer approach stimulates a steady release of insulin to create an anabolic. . Honey. and aiding in muscle glycogen formation and growth.typical simple carbs . These natural complex carbs are made of long "chains" of sugar and are digested very slowly. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. That number will be the amount of grams that should be consumed daily. it is also the best time to load up on carbs. however. A high carb intake at your post training meal will have less chance of being stored as fat. and besides your postworkout meal. oatmeal. Eat about 25% of your daily carbs at this meal. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. The resulting insulin spike is a double edged sword. Blood sugar and muscle glycogen levels are low from your overnight fast. 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. potatoes. you must consume enough fiber in your diet. If you have not been working out. Focus on unprocessed complex carbs like sweet potatoes. state. the amount of carbs that should be taken in by multiplying their body weight by three. For men. it can prevent muscle catabolism while promoting anabolism.are digested quickly and easily. After training. Breakfast is definitely the most important meal of the day.
If you are needing to lose some fat along with building your muscles. and replacing tissues. For example. If you eat carbs late in the day. For body builders. your body will break down muscle tissue to get it. Protein intake exceeds output. . Protein is involved in growing. state. You usually see this in people who are starving. and protein is retained in tissue as new muscle is added. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. and then increases insulin levels (ensuring no loss of muscle) on the final two days. nitrogen balance is an important concept to keep in mind when talking about proteins. Eat 50% fewer carbs (300g) for two days. then 50% more (900g) for the next two days. try varying the volume of intake. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. This puts your body in what is called a catabolic state. or muscle building. Amino acids are the building blocks of protein. your body will store them as fat and increase weight gain instead of muscle mass. This is not good because the opposite is now happening. your carb intake should decrease. If you lose more nitrogen than you consume. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. Watch out. Obviously. this is something that you want. then the standard 600g for the next two days. burned. injured. repairing. Your energy requirements will also decrease at this time. That is made possible because proteins are the basis for body structures. Protein Another important nutrient every body builder needs is plenty of protein. Glucose molecules make up carbohydrates just like amino acids make up proteins. if you consume more than you lose. or have a fever. you will want to rotate your carb intake. so your body won't need as much. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). if your protein output exceeds intake you would have a negative nitrogen balance. On the other hand. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). The total carb intake is the same.As your day wears on. Your body is degrading muscle and other body proteins. you will be in an anabolic.
milk 2 T. your body won't grow when it is in a catabolic state. Fats are the main source of energy in the body. Because of the chemical composition of saturated fat. cooked broccoli 1 c. protein can do what it is supposed to do . This forces the body to burn more protein for fuel which can put your muscle tissue at risk. If you are dieting while body building. When calculating the amount of protein you are eating. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. you'll need to eat more protein to counteract this effect. therefore. you'll still need some fats in your diet. That way. Be aware of the amount of protein you are eating and make them work for you instead of against you. Ultimately. Saturated fat is bad. your body cannot break it down very well. A 200 pound body builder. cooked 5 oz. your protein intake should increase to 1 1/2 times your bodyweight. fish. The general rule is to consume daily the same amount of grams in protein as your body weight. In body building contexts. . you'll need the amino acids in protein to work in your body. you need to focus on the complete sources rather than those that are incomplete. These are the fats that contribute to heart disease and high cholesterol. but if you want to get ripped with your body building program. Fats Yes.build muscle. would need to eat 200 grams of protein every day to put the body in an anabolic state. While there are proteins in other foods. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. To compensate. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. 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. even when you are building the perfect body. The key to fat intake is to stay away from bad fats and only eat the good fat. Fat combines with glucose for energy in order to spare the breakdown of protein. concentrate on the complete sources of protein like meat.An anabolic state is when your body has a positive nitrogen balance. steak. Many diets have you cutting back on fat and carbohydrate intake. and eggs. catabolic means muscle loss.
Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. seafood. This type of fat is often used in commercially processed food because they are preserved longer.Saturated fats are commonly found in animal products such as meat. fatigue. and diabetes. Elevated levels of LDL can clog arteries and cause heart disease. . maintain healthy hair and skin as well as providing a sense of fullness after meals. They play an important role in protecting the body's vital organs. well. So basically. Trans fats should also be avoided. and even Type 2 diabetes. Trans fats cause an over activity in the immune system and are linked to stroke. These fats are most often found in fish and can have some significant health advantages. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. They are also more readily stored as body fat. These fats are found naturally in foods like nuts and avocados. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. saturated fats are hard and solid. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. At room temperature. joint pain. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. Unsaturated fats are in liquid form as in oils. so they should be limited. heart disease. as well as egg yolks. You should truly strive to eliminate all trans fats from your diet. They can reduce inflammation. Fats are actually an important part of any diet. Fats keep the body insulated. Unsaturated fats are easier for your body to break down. whole milk dairy products like milk and cheese. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. help prevent cancer growth. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. Because they reduce inflammation in the body. fat. Omega 3 Fatty Acids can actually help combat conditions such as depression. 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.
you will want to pay close attention to the foods you are feeding your body. As many know. Not only will having a hangover lower your workout intensity. alcohol can have a detrimental effect on your progress. iron and potassium. That includes alcohol as well. Because your cells aren't holding as much water. it dehydrates your muscle cells. For one. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. There are several reasons why it does this. But when you are a body builder. 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. Alcohol contains nothing but empty calories. • Use olive oil in salad dressings and when cooking • When baking. About a 1/2 cup is a good amount. Having higher levels of testosterone can help with your workouts by making you more aggressive. In fact. but drinking actually lowers protein synthesis by twenty percent. instead of topping with chocolate or candies. .Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. Not only that. hydrated and even over hydrated muscles allows for a much higher anabolic environment. magnesium. 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. Alcohol consumption also hurts muscle growth. you must be careful not to overdo on the fats. relaxation and growth including calcium. so when those levels are down. phosphorus. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. you will not be as intense in your lifting and weight training. it slows down your metabolism hindering your body's ability to process foods. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. it becomes much harder to build muscle. 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.
In addition. Supplements like creatine work in part because it pulls water in muscle cells. Water is especially important when following a "high protein" diet. it can be especially important. begins hoarding it. If the liver is doing some of the kidneys' work. The caffeine can increase fluid loss. If you're eating big to gain weight. Plus. The liver metabolizes stored fat for energy. For this to work properly. it burns less fat. but if your diet stinks. if you're training hard. thinking there's a shortage. so you're not getting the hydration you need. When this happens. Water is good for you anyway. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. as it helps remove excess nitrogen. When water is in short supply. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. creating an anabolic environment needed for muscle growth. then you need even more water to help your kidneys do their work.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. your skin starts looking soft and puffy. water can help them work. drinking water can actually help you shed excess water weight. you'll need much more. and tea don't count either. and you should. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Water flushes out toxins and other metabolic waste products from the body. For body builders. you need plenty of water. Contrary to popular belief. You can workout with the intensity of a professional. In other words. Use artificial sweeteners instead. and ketones. coffee. but for body builders. then you need a basic mega-vitamin. Without enough water. you won't be doing yourself any good. • No regular soda! Diet is better for you anyway and doesn't contain sugar . If you're going to be using supplements in your body building program. Water is part of every single metabolic process that the body undertakes. urea (a toxic substance). A good diet is essential to an effective body building program. the kidneys can't function properly. some of the load is transferred to the liver. Soda. and water unlocks the power of those vitamins. water can actually reduce feelings of hunger. Many vitamins are water soluble. This water is stored in extra cellular spaces. the body.
• Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat • Eat lots of fish to increase your levels of Omega 3 fatty acids • Chicken breasts are good for you as well • Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished. • Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout. • Protein and complex carbohydrates are very important • Instead of eating three large meals a day, eat six smaller ones • Don't skip meals • Vegetables are always a good choice at mealtime • When eating out, choose foods wisely. • Avoid most fast food restaurants or opt for healthy choices - remember no burgers! The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat. In case you're a little confused over what and how to eat, consider the following sample meal plans. SAMPLE MEALS Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on: Proteins White meat chicken or turkey Canned tuna Canned salmon Fresh Fish Shellfish Eggs Tofu Soy Red meat like steak or roast Complex Carbohydrates Oatmeal Potatoes Yams, Sweet potatoes, Acorn squash Rice Legumes Corn Vegetables All water based types. Lettuce, Cabbage, Spinach Asparagus Bok Choy, Leeks Tomatoes Celery Onions Green Beans Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms Carrots Peas Fruit
1 Apple 1 Orange 1/2 Grapefruit 3 Small Apricots 1 Banana 1/4 Melon 1-Cup Berries, Grapes 1 mango, small papaya Dairy 1 yogurt 1-Cup low fat cottage cheese 1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese Wheat Products 2 slices whole wheat bread 1 bagel 2-Cups pasta Whole wheat tortillas Snack Foods Rice cakes, Non-wheat cereals, Plain popcorn, Raw Vegetables, Nuts, Dried Fruit. A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we've said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 1/2 hours apart. Try out a few of these meal plans to start out with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want. Meal 2 One cup yogurt or a protein shake Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel Meal 4 1 piece fruit 3-4 oz Chicken Meal 5 6 oz fish 1 - Cup grilled veggies 1 - Cup brown rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese Meal 2 Protein shake 1 large baked potato Meal 3 8 ounces chicken breast 2 cups pasta 1 apple 1 cup yogurt Meal 4 1 can of tuna 1 - 2 cups broccoli Meal 5 Protein shake 1 cup brown rice Meal 6
8 ounces broiled fish 1 cup veggies 2 cups rice ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries Meal 2 Protein shake 1 cup raw veggies Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar Meal 4 Protein shake 1 cup yogurt Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix Meal 6 Protein shake 1 cup melon 1 cup yogurt ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time. There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart: Portion Size 1 oz. meat Matchbox 3 oz. meat Deck of cards 8 oz. meat Thin paperback book 3 oz. fish Checkbook 1 oz. cheese Four dice 1 med. potato Computer mouse 2 tbsp. peanut butter Ping pong ball 1 cup pasta Tennis ball 1 bagel Hockey puck Recipes are always good to have on hand, so here's a few to try on for size. COOKING FOR MASS You don't have to be a gourmet chef to cook nutritional meals that can complement your body building program. Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started. Cereal Casserole Your favorite cereal Skim milk Honey 1 cup yogurt
Fill half the bowl with cereal. Add milk until it reaches the top of the cereal. Add yogurt. Top with more cereal. Add more milk. Drizzle with honey. Protein Pancakes 1 cup of Oatmeal 11 egg whites 1 whole egg 1 packet of sugar free Jello any flavor Stir all ingredients together in a mixing bowl. Drizzle onto hot non-stick fry pan. Tuna or Salmon Patties 1 can tuna or salmon 1 onion 1 tablespoon of salt 1 teaspoon of pepper 1 teaspoon of parsley 1 whole egg 3 medium potatoes, boiled and mashed Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides. Spicy Chicken Ole 8 ounces chicken breast cut into chunks 1 can diced tomatoes or 2 medium fresh tomatoes diced 1 can spicy chili hot beans 1 medium onion chopped Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese. Lightning Fast Fajitas 1 lb. flank steak cut in strips or small pieces 1 large green pepper, cut in strips 1 red pepper, cut in strips 1 medium yellow onion, cut in strips 3 cloves pressed garlic 1 tsp chili powder Lemon juice Fresh ground pepper to taste Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired. Chicken Cacciatore 2 lbs boneless skinless chicken breast 1 28 oz can crushed tomato 1 chopped onion 1 chopped green pepper 3 pressed garlic cloves 1/4 tsp. thyme 3/4 tsp. salt 1/2 tsp. oregano 1 tbsp. parsley Dash of pepper Cooking spray Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for
Add the chopped onion and mushrooms. Broil on top rack for 5 minutes. cover and cook on low for 45 minutes. Cover with tomatoes and liquid. Pan Broiled Fish 1 lb.15 minutes. low-calorie Dijon mustard 1 clove garlic. slice in half and flattened Combine the onion. Serve. Tie the chicken breasts together with butchers twine. Optional: Garnish with lemon slices. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Add browned chicken. stirring occasionally. or put toothpicks through them. minced or pressed 2 tbsp. Arrange fish and zucchini in a single layer in a large pan. Serve over your favorite type of noodle. Put a dollop of the mixture into each chicken breast. Cover and cook over medium heat for 10-20 minutes. Serve plain or over brown rice. spinach. Sprinkle with paprika and capers. Pour the spaghetti sauce in. Uncover and cook an additional 15 minutes. . Put the all spice. salt and pepper in. Ground Turkey Breast Sauce 1 lb. thawed and dried 1 egg lightly beaten 8 oz. Can diced tomatoes w/ basil. frozen spinach. low fat ricotta cheese Salt & pepper to taste 4 boneless. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. In a separate bowl. garlic & oregano Arrange fish filets in a single layer in skillet. and cheese mixture in a bowl. Fish filets One 14 oz. or until the fish easily flakes with a fork. Top on whole wheat pasta or brown rice if desired. Turn fish over. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. drained capers Paprika to taste Rinse fish and pat dry. spread with mustard/garlic mixture. Drizzle with lemon juice. Serve. skinless chicken breasts. Bake at 350 degrees for 30-35 minutes. stir together mustard and garlic. 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. egg.
Cook to desired texture. Chop egg whites and add to medium bowl. Microwave for approximately 1 minute when ready to serve.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add tuna with an amount of Worcestershire Sauce that you like. beans. mustard. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. and chicken. Fiery Chicken Deluxe . black pepper. plain. Rice & Beans Cooked Shredded Chicken Breast 1/2 . yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. This is also good cold. Top with lettuce or spinach leaves and second slice of bread. Add tuna and sprinkle with seasoning.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. 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. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. or over some brown rice. Cook tuna to desired doneness. Add barbeque sauce and stir together until well-coated. Eat plain or on a bed of pasta. You can eat this on some whole-wheat 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. barbeque sauce In large bowl or Tupperware. Add cheese if you like and let it melt after turning the burner off. low fat mayonnaise 1 tbsp. Chicken. and tuna. combine rice. or just use more egg whites. Add mayo. Mix well and spread over bread. combine all ingredients and stir until well-mixed.
minced 1 tsp. depending on how thick you would like your roll to be. Add garlic and sauté 1 minute. You can grill rolls than for seven minutes on the electric grill at 375 degrees. rinsed and patted dry.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. add the salt and pepper. Put chicken slices in the container. then let it sit in the refrigerator for 3 . Dried parsley Juice of 1/2 lemon 1 lb. and put the green beans in for 2 . mustard and honey. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking.3 minutes Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers Sprinkle the other pinch of salt on the green beans Grilled Chicken Asparagus Rolls 1 chicken breast 2 asparagus sticks 2 slices of low fat turkey bacon 1 tsp Dijon mustard 1 tbsp honey Salt and pepper to taste Once the chicken breast is washed trim the fat from it. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Snap off tough ends of asparagus and remove scales with vegetable peeler. or bake them for 25 minutes at 375 degrees.10 hours (the longer. Makes 2-3 servings Garlic Roasted Vegetables . cayenne pepper. Place one slice of turkey bacon on each slice of chicken breast. 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. Once the roll is ready. Fresh bay scallops. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Give the asparagus a quick wash. Pre-heat. Let it marinate for 25 minutes. Cover and cook 1 minute. 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. Place one asparagus stick on the top and start rolling it. Cut chicken into two to four thin slices. salt with chicken in a container and really roll the chicken breast around in the mix. Heat wine in a medium skillet over medium heat. the juicier it will be) This works best with a Foreman-style grill. Add parsley and lemon juice. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out.
and place in mixing bowl. and pepper. Place a piece of fish on each square of foil. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. and yogurt. Combine with sunflower seeds. dried fruit bits 1/8 cup celery. Salt and pepper to taste. julienne 1 cup dry white wine 1 tsp. peeled and quartered 6 parsnips. Spread a little chicken mixture on lettuce leaf and roll up tightly. Repeat until mixture is used up. dried thyme. cut in two pieces 1 tomato. peeled and quartered 6 shallots. or 3 tbsp. Top each piece of fish with tomato. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. broken into cloves and peeled 1 tbsp. chopped 1 green onion. fresh 4 tbsp. olive oil In the Oven: Preheat oven to 400 F. julienne 1 carrot. herbs. peeled and halved 2 medium onions. Bake for 15 minutes. fruit bits. fresh. drizzle with oil and stir to coat.6 carrots. Salt and pepper to taste. sunflower seeds 2 tbsp. Roast for about 30 minutes or until tender. Drink. and carrot. or 3 tbsp. Makes two servings Fish in Foil 1/2 lb. skinless chicken. peeled and cut into 6-8 wedges 1 large garlic bulb. Workout Energy Salad . drizzle with olive oil and stir to coat. halibut. celery. chicken and fish. Roast for about 1 hour 20 minutes or until tender. chopped 4 small zucchini. Serve immediately. cooked 2 tbsp. On the Grill: Turn barbeque to medium. zucchini. chopped 1 tbsp. Fold foil edges together. sealing with a pleat. or wrap roll-ups in plastic wrap for later use. green onion. Combine all the vegetables in roasting pan. boneless. Great with meat. square pieces of foil. 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. Cut two 12 in. Chicken Salad Roll-ups 1 lb. Combine all the vegetables into a tinfoil bag. Sprinkle each with wine. dried rosemary.
spinach. green beans. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. In a screw-top jar. avocado. mushrooms. and sunflower seeds. You don't necessarily have to be dieting. cooked and chopped 1 cup green beans. high blood pressure. broccoli. Arrange salad on a bed of lettuce leaves. mix olive oil with lemon juice and herbs. torn into bite-sized pieces 1/3 cucumber. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. mushrooms. The spin-off is less likelihood of developing heart disease. The higher the fat. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. sliced Fresh parsley In large salad bowl. sliced 1 green onion. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. cooked and cut 1 stalk celery. combine lettuce. Nutrition is very important when you are trying to build up muscle mass. celery.1 cup lettuce. mustard. 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. yogurt. . and shake until thoroughly mixed for the salad dressing. carrots. cucumber. In a screw-top jar. Aerobic fitness is related to an individual's body fat. tomato. Muscle Density Broccoli Salad 1/2 pound cooked steak. Shake vigorously. sliced 1/2 cup mushrooms. combine steak. basil In a medium-sized salad bowl. Weight control . peeled and sliced 1/3 tomato. and pour over salad. cut in strips 1 cup broccoli. combine the vinegar. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. and pepper. lemon juice. torn into bite-sized pieces 1/3 cup spinach. and onion.it's time to make the fitness connection In many cases fitness begins with weight reduction. sprouts. and diabetes. parsley.
Invest in yourself. (1) Make a decision to lose weight and shape up. Enjoy the payoffs:.a. (4) A feeling of pride. and too strict and will lead only to temporary weight loss. 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. lifestyle changes. (1) A healthy appearance. dehydration. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. 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 . (4) Carry out the strategy. b. (2) Get motivated. (3) A sense of accomplishment.. You can even lose weight while improving performance. (3) Develop a strategy (diet. unhealthy. headaches. Stay away from food fads they are usually boring.. and so on). exercise routine. Compare the benefits of a sound nutrition with the consequences of crash diets. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. (2) An improved self-image. Making nutrition work Improving your nutrition will increase your mileage in many ways.
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)
poultry. (1) Use skim or lowfat milk in recipes when making puddings. piece of candy. you can include a favorite high calorie food item as a special occasional treat. (2) Roast. (2) Substitute plain. have a particular food obsession that must be recognized.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . poultry or fish without adding fat. Braise in covered pan on stove top or pan broil in a nonstick pan. The meat. however. and add spices to enhance flavors. The urge to eat the whole thing becomes too great. (1) TRIM fat from meat. Cook meats on rack so that fat can drain off. Good cookin' for good lookin . . Many people. soups. The milk and cheese group. and baked products. fish. Avoidance is one means of control.5 liter = 17 ounces . and diet according to your plan.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. or sparerib is too tempting. or simmer meat.a memo to the cook for cutting calories during food preparation a. For them trying to eat just a cookie. and dry beans group. But if you plan your diet.7 liter = 24 ounces . bake. b. (3) Remove skin from chicken or turkey. You have to make and follow your own rules according to your ability to control what you eat. broil. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. sauces.
d. c. b. (1) Steam. broil. (2) Go easy on sauces. sauces. c. butter. and margarine. Dining tips a. and deep-fried food. butter. or sour cream. steamed. Cut way back on regular salad dressings. (1) Use less fat and sugar than called for in recipes. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. remove the coating and eat only the meat. boil. (5) Have boiled. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Season with herbs and spices. The bread and cereal group. Avoid gravies. or baked rather than fried potatoes. vinegar.(4) Chill meat broth until fat turns light and solid on top. Check nutrition information label for total calories in each portion. (2) Avoid recipes for baked products that require large amounts of fat and sugar. Starchy foods are not fattening when consumed in moderate quantities. or bake vegetables. (3) Try lemon juice or vinegar on salads. If the meat has been fried (southern style chicken. most restaurants have them. With a spoon or knife. Some fruits may be broiled or heated with spices added for flavor. avoid those prepared in cream . or lemon juice for your salad. d. skim or peel fat off and discard. Remove all the visible fat from the meat. (3) Check ingredient labels for fat and sugar content. Substitute lower calorie ingredients. However. Request diet salad dressing. schnitzel). The vegetable and fruit group.
Avoid rich desserts. jigger Dry wine. or delicious low-calorie raw vegetables. Always check your intake for balanced nutrition and total calories. baked potatoes with a small amount of sour cream or margarine is a good choice.sauces or deep-fried. candy. b. pastry. sugar. rice.25 liter (8 oz. cookies. e.) Sweet wine. pies. ice cream. jelly. Low-calorie beverages. if you must. If you MUST have a snack. . For example. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. noodles. Try a slice of lemon or lime in a glass of ice water. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. (8) Plan snacks. 12 oz. (1/2 cup) Hard liquor. jam. (3) Take smaller portions (4) Consume less sugar. 4. macaroni.) Food Calories 160 250 165 110 200 300 Educate your appetite a. Keep a food diary and monitor your own intake. Follow these tips to lose weight and body fat. (1) Eat S-L-O-W-L-Y (2) Consume less fat. have fresh fruits. honey. . g. Lowfat milk is also a nutritious choice.6 oz. cakes. Alcohol calories American beer. 11/2 oz. European beer. or spaghetti are good potato substitutes. a few crackers or pretzels. USE SPARINGLY. and mineral water add no calories to your diet. Carry individually packaged sugar substitutes to sweeten beverages. 1/2 liter Cocktails. and other sweets. black coffee. . c. f. Also. regular soda. gelatin.25 litre (8 oz. Plan your food intake and abide by your plan. unsweetened sodas.
25 nuts 252 Mixed. Lower in fat. 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. 1 ounce 150 Grapefruit or orange juice. Weight control . 2 scoops 200 Potato or corn chips. 1/4 cup 340 Salted nuts: Peanuts.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . b. Lower in sugar. 12 ozs. 1/2 liter 250 Creamy salad dressing. Become aware of how many calories you're consuming. 25 nuts 188 Easy ways to save calories One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a.especially in snack foods. Each teaspoon supplies an additional 20 calories. creamed. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. (Each teaspoon supplies an additional 45 calories). or sugared beverage. 160 French fries. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 1 cup 223 Beer (European).) 840 Coke. 1 ounce package 180 Chocolate candy. 2 tbs 170 Cashews.d. soda.
but you want to strive to be the best. c. or Gosh. Make up your mind to control food instead of letting food control you. If you're serious about losing weight. Don't be angry that you have to lose weight. Forget those old excuses: But I've got a large frame you know. Get motivated. Dieting is up to you if you are willing to try. or I can still workout OK. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. it will be easy to give up these typical excuses. anger. so why lose weight? b. 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. I haven't weighed 180 pounds since I was 15 years old. This is important if you plan on being successful at losing weight. Occupy your time with other activities not related to food. or Everyone in my family is big it's hereditary.3 oz.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. or discouragement. Try not to be food centered. cream cheese 106 1 oz. loneliness. beef bologna 237 Lean ham 103 1 oz. . natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. big bones. think of it as something you have chosen to do. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom.
such as whole wheat bread or oatmeal may help protect you against many chronic diseases. and different whole grain foods differ in nutrient content. Choose the recommended number of daily servings from each of the five major food groups. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. in preparation. e. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. enjoy flavors. Construct new habit patterns. Make meals as pleasant as possible even if you are cutting down on what you eat. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. You are always responsible for what you are eating. Eating plenty of whole grains. No single food can supply all the nutrients in the amounts you need. g. minerals. h. remember.d. Grain products are low in fat. . You should consume at least 6-11 servings daily from the base of the pyramid. so choose a variety of whole and enriched grains. unless fat is added in processing. and Pasta Group: Foods made from grains (wheat. Cereals. Stick with it! f. carbohydrates (starch and dietary fiber). Make your meals last longer. rice. Remember all the work it took to get you to your desired weight. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). overeating hurts no one but yourself. pause halfway through meals and don't stuff yourself. They provide vitamins. Different foods contain different nutrients and other healthful substances. For best results. Your body is adjusting to your new eating habits and changes are taking place. and other substances that are important for good health. Breads. slow down. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. To make sure you get all the nutrients and other substances you need for health. and oats) should form the foundation of a nutritious diet. i. or at the table. Rice. Don't cheat. Don't let this be wasted effort.
whole grain muffins (bran. oat bran. carrots. cauliflower. A 1/2 cup of vegetables is about the size of a tennis ball. cereal. Cook in a microwave. and yellow vegetables. also provides fiber. you should strive for 3-5 servings per day from this group. cantaloupe. steamer. corn and oat bran). kiwi. don't overcook. strawberries. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. A serving size of raw or cooked vegetables is only 1/2 cup. Vegetables are nature's vitamins. canned. or minerals. Two to four servings of fruits are recommended each day. whole grain breads and rice. vitamins. collards. A 3/4 cup of fruit juice equals one serving. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. such as cucumbers. green peppers. orange. tomatoes. and stoned wheat and whole grain crackers. The best choices from this food group are bran cereals. If you choose fruit juice. and dried fruit. and celery are mostly fiber and water with very little calories. One cup of leafy raw vegetables is also a serving size. or winter squash are the best choices. To maximize the vitamin and mineral content of your vegetables. Breakfast is a good opportunity to eat some fruit. To ensure that you get essential vitamins and minerals. or a 1/2 cup of chopped. A 1/2 cup of fruit is about the same size as a tennis ball. low fat bagels (pumpernickel. rye. Juice that you can see through . Broccoli. in addition to providing vitamins and minerals. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. bananas. Fruit Group: The fruit group. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. A 1/2 cup of cooked rice. The lighter colored vegetables. A 3/4 cup of vegetable juice also constitutes a serving from this group. the more likely it is to have large amounts of vitamins and minerals. The darker the vegetable. or wok only until tender crisp. Other good choices are citrus fruits. or cooked fruit. or pasta is about the same size as your fist. Brussels sprouts. Choose dark green.Consuming the recommended daily intake is not difficult if you understand serving sizes. and most people eat more. spinach. which is much smaller than the regular salad served with a restaurant dinner. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. iceberg lettuce. whole wheat).
However. 2 tablespoons of peanut butter. however. frying food in fat (cooking oil) once in a while is all right. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. sour cream. This means that they provide nothing to the body except calories. roasting. Dry Beans. Eggs. which can't be made by the body. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. a 1/2 cup of cooked dry beans. Poultry. and yogurt. Meat. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). Milk. 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. fiber. minerals. For example. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. or protein. Foods from this group are still an important part of a performance diet. Yogurt. lentil soup. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. 1 egg. Most fats and sugars are nutrient poor. water. or grilling. Fats. peanut butter. For this reason. . Quick and easy choices include canned tuna. no vitamins. poultry. Two to three servings from this group are required each day. The milk group. vitamins. or 2 ounces of processed cheese (American) is considered a serving size. Oils. Many no-fat or low-fat dairy products are available. a 1/2 cup of natural cheese (Cheddar or Swiss). or prune juice). or 1/3 cup of nuts. Top choices are 1% or skim milk. and beans. a 2 1/2 ounce soyburger. they are referred to as empty calories.(apple. and is easily attainable. so you may not get your daily requirement for the essential nutrients. grape. and Cheese Group: These dairy products are a great source of protein. vitamins. it does not mean that you should never eat these items. however. A serving size of cooked fish. this group can contain large amounts of fat as well. 1 ounce of cheese is about the size of four dice. The recommended number of servings per day for this group is 2-3. milk. The serving sizes typically consumed greatly exceed the nutritional requirement. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). One cup of milk or yogurt. A better food preparation choice is baking. including cheese. peach nectar. Most people are at one extreme or the other by consuming too much or not enough from this group. Like the milk group. Sweets add taste and flavor. low-fat cheese. and minerals (fortified by law) especially calcium and riboflavin. and minerals. and yogurt. Fish. chicken.
which is measured in calories. An apple is a better choice than applesauce. turkey from the meat and beans group. or a favorite dessert. increase the risk for coronary heart disease by raising the blood cholesterol. Fats supply energy and essential fatty acids. molasses. Snacks and meals eaten away from home provide a large part of daily calories for many people. which is a better choice than apple pie. notice that many of the meals and snacks you eat contain items from several food groups. or a cup of low-fat milk or yogurt for a snack. High-fat foods contain more calories than the same amount of other foods. A baked potato is a better choice than mashed potatoes. Choose them wisely. Your pattern of eating is also important. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. or lean meat. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. Try fruits. vegetables. E. minerals. and fiber and add undesirable or questionable additives. However. and they help absorb the fat-soluble vitamins A. Some kinds of fat. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. berry jams. Sometimes extra sugars are added to low-fat muffins or desserts. especially saturated fats.Top choices from this group include olive oil. which is a better choice than potato chips. and they may be just as high in calories. low fat doesn't always mean low calorie. whole grain foods. 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. so they can make it difficult for you to avoid excess calories. In contrast. a sandwich may provide bread from the grains group. whole milk. Choose natural or less processed foods whenever possible. fiber. and cheese from the milk group. and carotenoids. Food processing tends to remove vitamins. which is a better choice than apple juice. CHOOSE SENSIBLY The carbohydrates. fats. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. cream. choose small portions of foods. walnuts. Also. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. For example. If you choose fish. for example. and . When eating out. and proteins in food supply energy. poultry. and sodium. ask that it be grilled rather than fried. but most people still eat too much saturated fat. but choose sensibly. These foods include high-fat dairy products (like cheese. butter. and K. D. Eating lots of fat of any type can provide excess calories. You need some fat in the food you eat.
taking care to avoid excess calories. Fish. Vegetable oils such as soybean oil. . and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. decrease the amount of fat you use in cooking and at the table. Shellfish. and fatty fish like salmon. fatty fresh and processed meats. and mackerel. These foods include liver and other organ meats. and dairy fats. Some fish. and peanut oils are some of the oils high in monounsaturated fats. salami. palm oil.If you need fewer calories. Olive. bologna. sausages. Trim fat from meat and take skin off poultry. avocados. These foods include those high in partially hydrogenated vegetable oils. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. canola. egg yolks. such as salmon.Choose 2 to 3 servings of fish.Choose vegetable oils rather than solid fats (meat and dairy fats. other lean meats. olives. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. beans. such as many hard margarines and shortenings. and other cold cuts. Keep your intake of these foods low.Limit your intake of high-fat processed meats such as bacon. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. or lentils often. Meat. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. the skin and fat of poultry. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. tuna. Eggs. Beans. sunflower. most nuts. peas. shortening). and Nuts . lard. Choose dry beans. Try the lower fat varieties (check the Nutrition Facts Label).regular ice cream). Poultry. corn oil. or nuts daily. 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 . shellfish. . Use moderate amounts of food high in unsaturated fats. lean poultry. . Unsaturated fats occur in vegetable oils. and coconut oil.
and low-fat cheese most often.Limit your intake of liver and other organ meats. Foods at Restaurants or Other Eating Establishments . Dairy Products .Limit your intake of foods with creamy sauces. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. fruits. the number one source of added sugars is nondiet soft drinks (soda or pop). . breads. Foods containing added sugars provide calories.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. some vegetables. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.Choose fish or lean meats as suggested above. marbled steaks. Limit ground meat and fatty processed meats. Choose foods lower in saturated fat and cholesterol. . Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.Choose fat-free or low-fat milk. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. Try switching from whole to fat-free or low-fat milk. . During digestion all carbohydrates except fiber break down into sugars. and add little or no butter to your food. Prepared Foods .Use egg yolks and whole eggs in moderation. Sugars are carbohydrates and a source of energy (calories).. . but may have few vitamins and minerals. This decreases the saturated fat and calories but keeps all other nutrients the same. not the naturally occurring sugars in foods like fruit or milk.Choose fruits as desserts most often. and cheese. fat-free or low-fat yogurt. Examples of these foods include milk. In the United States. cereals. and grains. Sugars and starches occur naturally in many foods that also supply other nutrients.
and fruit drinks and fruitades are also major sources of added sugars. There is no way to tell who might develop high blood pressure from eating too much salt. 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. . You may be able to reduce your chances of developing high blood pressure by consuming less salt. cakes and cookies. 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. but when you do decide to switch to a meatless diet. Some foods with added sugars. presweetened cereals. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. consuming less salt or sodium is not harmful and can be recommended for the healthy. normal person. Intake of a lot of foods high in added sugars. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. you need to go into it with as much information as you can. Eating less salt may decrease the loss of calcium from bone. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. the firmest link between salt intake and health relates to blood pressure. Not all foods with added salt taste salty. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. like soft drinks. Some people add salt or a salty seasoning to their food at the table. You will face no nutritional deficiencies. also are high in vitamins and minerals. and some cooking styles call for adding a very salty seasoning such as soy sauce. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. and sweetened canned fruits. At present. Salt is found mainly in processed and prepared foods. Salt (sodium chloride) is the main source of sodium in foods. like chocolate milk. High salt intake also increases the amount of calcium excreted in the urine. Only small amounts of salt occur naturally in foods. Choose and prepare foods with less salt. The reasons for switching to a vegetarian lifestyle are many. Never stop learning about your diet and what you put into your body. However. Some recipes include table salt or a salty broth or sauce. is of concern.Sweets and candies.
animal foods contain far higher concentrations of agricultural chemicals than plant foods. This is the most common type of vegetarian diet. • Lacto-vegetarian: Eats dairy products but not eggs. game. These drugs are consumed when animal foods are consumed. antibiotics. eventually reaching the level of a brown rice diet. in secondary consumption of antibiotics. Vegetarian foods tend to cost less than meat based items. growth hormones and other veterinary drugs that are given to livestock animals. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. are well documented. Whatever your reason for wanting or not wanting to become a vegetarian. poultry or any slaughterhouse by-product such as gelatin. The highest levels eliminate fruit and vegetables. • Vegan: Does not eat dairy products. The diet progresses through ten levels. vegetables and fruit. becoming increasingly restrictive. though each level gradually eliminates animal products. nuts. poultry. Vegetarians not eating anything containing dairy products or eggs are called vegans.Animal foods are higher in fat than most plant foods. The dangers herein. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Being higher on the food chain. grains and nuts. herbicides. Vegetarians live on a diet of grains. etc. . WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. with or without free-range eggs. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). fish. or slaughter by-products such as animal fats. Plants do not contain cholesterol. • Lacto-ovo-vegetarian: Eats both dairy products and eggs.000 different drugs. Consists mainly of raw fruit. eggs. particularly saturated fats. seeds. A vegetarian does not eat any meat. There are over 20. I have included this section for your personal choice. Being healthier on a vegetarian diet means spending less on health care. Not all levels are vegetarian. including pesticides. milk and milk products. including sterols. The list can go on and on. shellfish or crustacean. A type of vegan diet where very few processed or cooked foods are eaten. fish. You might be surprised to know that there are many different types of vegetarians. • Fruitarian. or any other animal product.
Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. many years ago. Somewhere along the way. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse.Other terms can be used in describing various vegetarian diets. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Back then. though their exact meaning can differ. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. cows. . though in other cases it may simply mean a lacto-ovo-vegetarian diet. Men would kill deer. because choosing to eat as a vegetarian is such a personal decision. but also how it was processed for human consumption. and pigs to provide food for their families. Persons consuming fish but no meat are sometimes called pescetarians. Many. big business began changing the way food was not only distributed. the food was pure and unprocessed. In fact. but not fish. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. people survived on what they could grow or kill. There really is no single vegetarian eating pattern as you can see from the definitions above. They were freaked out by the thought of consuming something that at one time could look them in the eye. That includes chicken. The meat was cleaned and cured without chemicals or preservatives. The women would grow huge gardens that would provide the rest of the nutrition. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. The term strict vegetarian may refer to a vegan diet. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production.
Then concern began to arise as to how safe these foods really were. Once they are killed.for anyone! Many animals are also infected with diseases due to poor living conditions. and results were published that indicated some of these processing procedures weren't as safe as originally thought.are reason enough for some people to give up meat. Another good reason is that meat is expensive. This can't be healthy . They have decided that eating pure and natural foods instead of processed foods are the way to go. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Meat . Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Studies were conducted.the way animals are killed and the preservatives put into the meat . surveys were taken. and other diseases. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. even before the animals are sent to a slaughterhouse. 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. Let's look at some common reasons people give for eating meatless meals. It's true that the way we process meats can begin in a not so pleasant way.is often associated with higher risks of heart ailments. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Mad cow disease is a very real illness that causes dire circumstances even death. These two instances . They are also often injected with artificial hormones to increase meat production.Initially.especially red meat . It is a lot cheaper to buy vegetarian foods instead of meat. Plus. . but others have taken a different turn. In fact. Some of us still don't have much concern over our processed foods. elevated blood pressure.
and enjoy very productive lives. fewer dental problems.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. make less frequent visits to a doctor. They include: . How do vegetarians get these nutrients if they are cutting out foods that provide them? A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. provide a wider range of nutrients. they live longer. Medical studies have proven that a vegetarian diet is easier to digest. and their physical appearance is better. calcium. Vegetarians have fewer physical complaints. Vegetarians are less susceptible to major diseases that afflict present-day society. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. 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. most people choose a vegetarian diet for health reasons. are healthier. Whatever the reason. There are six food groups in the vegetarian diet. As a result. and vitamins are all contained in our foods. This is simply not true. Their immune system is stronger. Certain components of food help our bodies not only operate more efficiently. their bodies are more refined. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. It's just a more productive and less invasive way to eat that gives way more benefits than not. Protein. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. but keep us from getting sick. and thus smaller medical bills. there can be little doubt that eating a vegetarian diet is a healthier way to eat. and imposes fewer burdens and impurities on the body. A vegetarian diet is healthy because it is typically low in saturated and total fat.
sunflower. oats. zinc. and the mineral iodine.wheat (bread & pasta). etc. All are equally important to our well-being. proteins. maize. • Fruit & vegetables. chick peas. rice. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. • Dairy products or Soya products . lentils. • Pulses: peas. textured vegetable protein. fat. maize (sweet corn). Fish. tempeh. soya milk. • Vegetable oils and fats . pumpkin. • Pulses . We also need fiber and water. almonds. it is worth remembering that everything you eat gives you a whole range of essential nutrients. brazils. fats (including oil). Most foods contain a mixture of nutrients (there are a few exceptions. peanuts. soya protein etc. Evidence suggests that excess protein contributes to degenerative diseases. • Nuts & Seeds . D.kidney beans. baked beans. vitamins and minerals. Potatoes are a useful cereal alternative. lentils. Still. sunflower seeds. Protein is very important in the diet. cashews. • Grains/cereals: wheat (in bread. pasta etc). barley. although they are needed in varying quantities. barley. linseeds. flour. tempeh. lactating or very active). sesame seeds. millet. supplies vitamins A. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. hazelnuts. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. All these nutrients can be easily obtained by vegetarians from other sources. in addition to the above. Carbohydrate. potassium and phosphorous). oats. rice. Women need about 45g of protein a day (more if pregnant. etc. • Seeds: sesame. rye. • Soya products: tofu. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. and E. beans. Meat supplies protein. veggie burgers. . etc. walnuts.• Cereals/grains .almonds. walnuts. pine kernels etc. Nutrients are usually divided into five classes: carbohydrates.margarine or butter. some B vitamins and minerals (mostly iron. rye.tofu. men need about 55g (more if very active).
Even those foods not considered high in protein are adding some amino acids to this pool. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. but when we mix plant foods together. rye) and some root vegetables.• Dairy products: milk. The unrefined carbohydrates. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. macaroni cheese. Carbohydrates are the body's main source of energy. barley. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. as long as our diet is generally varied and well-balanced. porridge. rice. It is a normal part of the human way of eating. we don't have to worry about complementing amino acids all the time. buckwheat. cheese. any deficiency in one is cancelled out by any excess in the other. Complex carbohydrates are found in cereals/grains (bread. muesli. Refined sources of sugar are best avoided as they provide energy without any associated fiber. whether we are meat-eaters or vegetarians. A few examples are beans on toast. It is now known that the body has a pool of amino acids so that if one meal is deficient. oats. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Adding dairy products or eggs also adds the missing amino acids. milk and ordinary table sugar. millet. quiche. pasta. We mix protein foods all the time. • Free range eggs. complex carbohydrates or starches and dietary fiber.g. We can make many of them in our bodies by converting other amino acids. Amino acids are the units from which proteins are made. Contrary to previous . or rice and peas. There are three main types: simple sugars. e. it can be made up from the body's own stores. Most of our carbohydrates are provided by plant food. The sugars or simple carbohydrates can be found in fruit. but eight cannot be made. they have to be provided in the diet and so they are called essential amino acids. yoghurt (butter and cream are very poor sources of protein). Single plant foods do not contain all the essential amino acids we need in the right proportions. There are 20 different ones in all. Because of this. vitamins or minerals and they are also the main cause of dental decay. such as potatoes and parsnips. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. This is not as alarming as it sounds.
It is added to most margarines. B6 (pyridoxine). The one thing they have in common is that only small quantities are needed in the diet.belief a slimming diet should not be low in carbohydrates. Dietary fiber or non-starch polysaccharide (NSP). are best used for frying as the poly-unsaturated fats. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. In fact starchy foods are very filling relative to the number of calories that they contain. fats are made of smaller units. leafy green vegetables and fruits like apricots and peaches. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. like sunflower or safflower oil are unstable at high temperatures. . as it is now termed. 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. Like proteins. This is no problem as they are widely found in plant foods. pulses and green vegetables. with the exception of palm oil and coconut oil. B3 (niacin). Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). orange or yellow vegetables like carrots and tomatoes. B12 (cyanocobalmin). linoleic and linolenic acids. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. Two of these fatty acids. but a little is necessary to keep our tissues in good repair. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. folate. or in sufficient quantities. refers to the indigestible part of a carbohydrate food. nuts & seeds. Fiber can be found in unrefined or wholegrain cereals. • B Vitamins: This group of vitamins includes B1 (thiamin). such as olive oil or peanut oil. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). fruit (fresh and dried) and vegetables. Too much fat is bad for us. Mono-unsaturated fats. called fatty acids. B2 (riboflavin). pantothenic acid and biotin. are termed essential as they must be provided in the diet.
It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Found in leafy green vegetables. wholegrain cereals. cheese. • Vitamin E: Vegetable oil. salad vegetables. but a good intake of vitamin C will enhance absorption. Vitamin B12 is added to yeast extracts. cereals and bacterial synthesis in the intestine. eggs. Minerals perform a variety of jobs in the body. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. leafy green vegetables. dried fruits. eggs. lentils and pulses. • Vitamin K: Fresh vegetables. Vitamin D helps calcium to be absorbed. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. . Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. These sources are usually adequate for healthy adults. whole meal bread. It is also added to most margarine and is present in milk. veggie burgers and some breakfast cereals. bread. • Vitamin C: Fresh fruit.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. molasses. nuts and seeds (especially sesame seeds). The very young. • Iron: Needed for red blood cells. Found in dairy produce. tap water in hard water areas. Vegetable sources of iron are not as easily absorbed as animal sources. cheese and butter. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. all leafy green vegetables and potatoes. soya milks. dried fruits (especially apricots and figs).
activating clotting factors. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. This causes bones to be brittle and liable to fracture. but the quantity depends on how rich the soil is in iodine. Dairy products also have plenty of iodine. sesame and pumpkin seeds. This is finely controlled by hormones. Metabolites of Vitamin D are important in this. This may be related to repeated pregnancy with lengthy breast feeding. Calcium is also needed for blood clotting. calcium deficiency may lead to osteomalacia (softening of bones). increasing re-absorption of calcium by bones. This usually occurs after 35- . muscle contraction and nerve impulse transmission.2 kg of calcium. lentils and wholegrain cereals.• Zinc: Plays a major role in many enzyme reactions and the immune system. This is important in nerve impulse transmission and muscle contraction. Of the body's total calcium. Calcium can bind to a wide range of proteins altering their biological activity. There is continuous movement of calcium between the skeleton and blood and other parts of the body. • Iodine: Present in vegetables. Bone loss occurs with age in all individuals. The skeleton of a young adult male contains about 1. cheese. This involves loss of calcium from the bones and reduced bone density. Sea vegetables are a good source of iodine for vegans. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. Osteoporosis can be due to calcium deficiency. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Found in green vegetables. The main function of calcium is structural. In adults. Calcium also plays a role in cell biology. about 99% is in the bones and teeth where it plays a structural role. CALCIUM Calcium is the most abundant mineral in the human body.
vomiting and calcium deposition in the heart and kidneys. and oxalic acid. diets habitually high in these acids are not thought to have a major effect on calcium absorption. tofu. being underweight. This is due to reduced levels of the hormone. leafy green vegetables. Calcium loss is roughly equal to dietary calcium in adults. Meat is a very poor source of calcium. Calcium is lost in the feces. sesame seeds). Reduced intake leads to increased efficiency of absorption. a component of dietary fiber. This is called tetany. other research has found no difference between vegetarians and omnivores. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Lack of exercise. This involves sensations of tingling and numbness and muscle twitches. This is thought to be due to animal protein increasing calcium loss from bones. Excess calcium in the blood can cause nausea. Calcium balance can be affected by a range of other factors. Calcium loss is reduced if dietary calcium is low. Saturated fats can also lessen calcium absorption. and dried fruit are all good sources of calcium for vegetarians. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. nuts and seeds (almonds. The risk of osteoporosis may be altered by factors other than diet. In severe cases muscle spasms may occur. . In infants and children calcium is retained for new bone growth. Postmenopausal women are particularly at risk from osteoporosis. urine and sweat. Calcium is present in a wide range of foods. Vitamin D is essential for absorption of calcium from the gut. oestrogen. A low level of calcium in the blood and tissues can cause hypocalcaemia. Bone loss is greatest in women following the menopause. However. Adaptation to both high and low calcium intakes occur. Most flour is fortified with calcium carbonate so cereals can also be a good source. Hard water may also provide calcium. found in certain fruits and vegetables can also bind calcium. smoking and alcohol can all increase the risk. found in bran. whole cereals and raw vegetables is one of these. Uronic acid. Dairy products. Phytic acid. Calcium is also lost during lactation in breast milk. A number of substances can inhibit the absorption of calcium. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. brazil nuts.40 years and involves the shrinking of the skeleton. This usually results from excessive doses of vitamin D and can be fatal in infants. However.
Fats consist of fatty acids and glycerol. monounsaturated or polyunsaturated. Cholesterol is present in animal foods but not plant foods. being made up of three fatty acid molecules to one glycerol molecule. These can be either saturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk.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. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. monounsaturated or polyunsaturated. The term lipids include both fats and oils. Breast feeding women need extra calcium. Therefore. calcium absorption from the gut increases and no additional calcium is generally needed. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. The building blocks of fats are called fatty acids. Saturated fat raises the level of cholesterol in the blood. Nearly all the fats in our bodies and in foods are triglycerides. 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. having particularly high calcium needs. . Pregnant adolescents are an exception to this. There are about 16 different fatty acids commonly present in foods. Fats can be classed as either saturated. The nature of fat depends on its constituent fatty acids. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Fats tend to be solid at room temperature whilst oils are liquid. Foods rich in saturated fats are usually of animal origin. Raised blood cholesterol is associated with an increased risk of heart disease. Vegetable fats are generally unsaturated. Fats and oils are essentially the same.
E and K. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. suet and meat fat are saturated fats. They are usually of plant origin. Fats are also essential for the structure of cell membranes and are precursors of many hormones. They are widely present in plant oils such as sunflower. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. Unsaturated fats are liquid at room temperature. Because of this conversion. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. . As well as being a concentrated source of energy. Two fatty acids are termed essential fatty acids. It is present in all animal tissues but is absent from plants. Hydrogenated vegetable oils are often present in margarine and other processed foods. Plant oils may be hardened by the addition of hydrogen atoms. For this reason. These are linoleic acid and alinolenic acid. Fats have a number of important functions in the body. However. lard. fats act as carriers for fat-soluble vitamins A. rapeseed and soyabean oils. fish oils are sometimes used therapeutically. D. If there is just one double bond then it is monounsaturated. Butter. then it is unsaturated. arachidonic acid is not an essential fatty acid as was once believed. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. though fish oils may also be high in polyunsaturated fatty acids.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. The body can make its own cholesterol and so a dietary source is not required. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. converting double bonds to single bonds. Cholesterol belongs to the sterol group of fats. This process is known as hydrogenation. These must be present in the diet as the body is unable to make them itself. Saturated fats tend to be animal fats and are solid at room temperature. If there is more than one then it is polyunsaturated.
Egg yolks and highfat dairy products are high in cholesterol. There are four main types of lipoprotein involved in cholesterol transport. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Unsaturated fatty acids exist naturally in the cis form. Meat. Polyunsaturated fats are usually from plant sources. Saturated fats are nearly always from animal foods. Fresh fruit and vegetables are rich in these anti-oxidants. It is the LDL cholesterol which has been linked to heart disease. Blood cholesterol is more closely related to the amount of saturated fat in the diet. eggs and dairy products all contain saturated fats. Hydrogenation of margarine causes this to occur. These complex molecules are called lipoproteins. Anti-oxidants such as vitamins A. Cholesterol is present in all animal foods but not plant foods. including alcohol. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. . Lard and suet are saturated fats. Olive oil is a monounsaturated fat. This can lead to atherosclerosis. especially when exposed to heat or sunlight. Because of this high blood cholesterol is linked with heart disease. C and E offer protection against free radicals. These are called the cis and trans forms. Polyunsaturated fats can also generate free radicals. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. saturated fat raising blood cholesterol. A number of factors. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. stress and environmental pollutants can increase the generation of free radicals in the body. It has been suggested that trans-fatty acids can increase the risk of heart disease. Unsaturated fatty acids can exist in two different geometric forms. Cholesterol may form plaques on artery walls if levels in the blood are too high. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Coconut oil and palm oil are vegetable sources of saturated fats. HDL cholesterol may help protect against the risk of heart disease.Cholesterol is transported in to various proteins.
Special emphasis is placed on reducing the amount of saturated fat in the diet.5 and 4. headaches. IRON Iron is an essential component of hemoglobin. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats.Currently it is believed that around 42% of energy in the typical diet is from fat. Advice to vegetarians is to keep fat intake to a minimum. Iron is essential for the formation of hemoglobin. insomnia. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. breathlessness. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Research has also shown iron deficiency to be associated with impaired brain function. people with low iron levels having lowered resistance to infection. 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%. It also plays a vital role in many metabolic reactions. The body contains between 3. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. the red pigment in blood. All these symptoms are associated with decreased oxygen supply to tissues and organs. Symptoms of anemia include tiredness. Vegetarian diets tend to be lower in fat than omnivore diets. However. which acts as an oxygen store in muscle tissue. . Iron also plays an important role in the immune system. and iron deficiency in infants can result in impaired learning ability and behavioral problems. between 10-20% of child-bearing age women are said to be anemic. loss of appetite and pallor.5g of iron. lack of stamina. Dietary advice is to reduce this. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. transporting oxygen in the blood to all parts of the body. spleen and bone-marrow. and to use olive oil for cooking purposes. A small amount is present as myoglobin. Iron deficiency is the most prevalent nutritional problem worldwide. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. 1/3 suffering from severe deficiency and anemia. Iron deficiency can lead to anemia. The remainder is stored in the liver. In developed countries. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. 2/3 of which is present in hemoglobin.
Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. Iron absorption can also be influenced by the amount of iron in the diet. despite a high intake of fiber and phytate. eight of which must be present in the diet. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Proteins are made up of smaller units called amino acids. Foods rich in vitamin C include citrus fruits. amino acids and alcohol can also promote iron absorption.Dietary iron exists in two different forms. and fresh leafy green vegetables. plant proteins may not contain all the essential amino acids in the necessary proportions. a varied vegetarian diet means a mixture of proteins are consumed. sugars. . Vitamin C greatly increases the absorption of non-haem iron. Good sources of iron for vegetarians include wholegrain cereals and flours. Citric acid. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. However. blackstrap molasses. the amino acids in one protein compensating for the deficiencies of another. Unlike animal proteins. The absorption of iron is influenced by other constituents of a meal. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. pulses such as lentils and kidney beans. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Lowered levels of iron in the diet result in improved absorption. whilst in plant foods iron is present as non-haem iron. 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. Phytates. as can tannin in tea. Fiber may also inhibit absorption. green peppers. Excess dietary protein may lead to health problems. There are about 20 different amino acids. leafy green vegetables. Non-haem iron is less easily absorbed by the body than is haem iron. Haem iron only exists in animal tissues. oxalates and phosphates present in plant foods can inhibit absorption. These are the essential amino acids. and some dried fruits.
Excess protein may also be converted to fat and stored. Certain amino acids can be made by the human body. and rice). Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. There are about 20 different amino acids commonly found in plant and animal proteins. . The amino acid that is in shortest supply is called the limiting amino acid. All enzymes are proteins and are vital for the body's metabolism. soya products (tofu. free-range eggs and some dairy products (milk. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. histidine is also considered to be an essential amino acid.Proteins are highly complex molecules comprised of linked amino acids. Proteins are essential for growth and repair. valine. Different foods contain different proteins. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. phenylalanine. protein is used. A typical protein may contain 500 or more amino acids. cheese and yoghurt). The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. and the transmission of nerve impulses are all dependent on proteins. The eight essential amino acids required by humans are: leucine. Good sources of protein for vegetarians include nuts and seeds. Many hormones are proteins. pulses. tryptophan. the essential amino acids cannot be made and so they must be supplied in the diet. soya milk and textured soya protein such as soya mince). Protein can also provide a source of energy. methionine. isoleucine. and lysine. oxygen. Muscle contraction. hydrogen. immune protection. They play a crucial role in virtually all biological processes in the body. Amino acids are simple compounds containing carbon. each with their own unique amino acid composition. Most foods contain at least some protein. Amino acids link together to form chains called peptides. nitrogen and occasionally sulphur. oats. However. cereals (wheat. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. For children. threonine. Proteins in skin and bone provide structural support.
Vegetarians and vegans eating a well-balanced diet based on grains. seeds. milk and cheese tend to be of a higher protein quality than plant proteins. For instance. Combining plant proteins. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. This means when two different foods are combined. grains tend to be short of lysine whilst pulses are short of methionine. 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 . muesli with milk (soya or cow's). and in some cases better. the amino acids in one protein can compensate for the one lacking in the other. This does not mean that vegetarians or vegans go short on essential amino acids. which is regarded as the ideal. such as meat. than protein from animal foods. This is why plant proteins are sometimes referred to as low quality proteins. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body.Protein quality is usually defined according to the amino acid pattern of egg protein. However. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. This is known as protein complementing. it has been thought that protein complementing needed to occur within a single meal. Previously. pulses. Many plant proteins are low in one of the essential amino acids. such as a grain with a pulse. Soya is a high quality protein on its own which can be regarded as equal to meat protein. and rice with peas or beans are all common examples of protein complementing. it is not surprising that animal proteins. The limiting amino acid tends to be different in different proteins. As such. cheese or peanut butter sandwich. Beans on toast. leads to a high quality protein which is just as good.
VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. can also occur. involving the degeneration of nerve fibers and irreversible neurological damage. Vitamin B12 is necessary for the synthesis of red blood cells.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Deficiency can cause anemia. It contains cobalt. eggs and dairy products. Fermented soya products. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. seaweeds. This results in anemia. Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. the maintenance of the nervous system. If B12 deficiency occurs. However. they are typically lower in total intake of protein than non-vegetarian diets. This is especially important in tissues where cells are dividing rapidly. and algae such as spirulina have all been suggested as containing significant B12. Vitamin B12 neuropathy. Symptoms include excessive tiredness. While vegetarian diets usually meet or exceed protein requirements. B12 is necessary for the rapid synthesis of DNA during cell division. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. There has been considerable research into proposed plant sources of vitamin B12. 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. It is exclusively synthesized by bacteria and is found primarily in meat. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). and growth and development in children. Many vegan foods are supplemented with B12. Because infants and children are growing they require more protein than adults (proportional to their body weight). DNA production is disrupted and abnormal cells called megaloblasts occur. . and so is also known as cobalamin. particularly the bone marrow tissues responsible for red blood cell formation.
In comparison. an algae available as a dietary supplement in tablet form. Spirulina. miso. folic acid also being necessary for DNA synthesis. Vitamin B12 is excreted in the bile and is effectively reabsorbed. This is known as enterohepatic circulation.breathlessness. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. including tempeh. These cannot be utilized to satisfy dietary needs. Anemia may also be due to folic acid deficiency. including vegans and some vegetarians. Vitamin B12 can be stored in small amounts by the body. Assay methods used to detect B12 are unable to differentiate between B12 . seaweeds and algae have all been proposed as possible sources of B12. pallor. People on diets low in B12. known as intrinsic factor. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. known as B12 analogues. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Fermented soya products. may be obtaining more B12 from re-absorption than from dietary sources. found no significant B12. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. dairy products and eggs. However. listlessness. sore tongue and menstrual disorders. Total body store is 2-5mg in adults. Other symptoms can include a smooth. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. However. it is thought that this is due to the presence of compounds structurally similar to B12. analysis of fermented soya products. a seaweed. and poor resistance to infection. When deficiency occurs. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Around 80% of this is stored in the liver. have both appeared to contain significant amounts of B12 after analysis. B12 is also important in maintaining the nervous system. The only reliable unfortified sources of vitamin B12 are meat. There has been considerable research into possible plant food sources of B12. and nori. shoyu and tamari.
and its analogues. and breakfast cereals.2 µg. These include yeast extracts. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. Bacteria present in the large intestine are able to synthesize B12. Human feces can contain significant B12. It helps with the healing of wounds and is a vital component of many enzyme reactions. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. as the B12 analogues can compete with B12 and inhibit metabolism. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. 1/2 pint of milk (full fat or semi skimmed) contains 1. soya milks. vegetable and sunflower margarines. Lactating women need extra B12 to ensure an adequate supply in breast milk. Pregnant women are not thought to require any extra B12. textured vegetable protein. particularly in areas where hygiene standards may be low. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12.7 µg. In the past. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. A slice of vegetarian cheddar cheese (40g) contains 0. A range of B12 fortified foods are available. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. B12 has very low toxicity and high intakes are not thought to be dangerous. However. Vecon vegetable stock. B12 not being absorbed through the colon lining.5 µg. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. the bacteria produce B12 too far down the intestine for absorption to occur. though little is known about this. Fermentation in the manufacture of yoghurt destroys much of the B12 present. A boiled egg contains 0. veggie burger mixes. Boiling milk can also destroy much of the B12. Zinc is vital for the healthy working of many of the body's .
Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Our body contains about 2-3g of zinc. yeast. 30% in bone and about 5% in our skin. nuts. Particularly high concentrations are in the prostate gland and semen. prostate problems. It is always better to seek the advice of an expert before dosing yourself with supplements. Other symptoms of zinc deficiency can include hair loss. Zinc is found in all parts of our body. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise Zinc is present in a wide variety of foods. As a component of many enzymes. inhibit zinc absorption. in insulin activity. carbohydrates. and in liver function. alcoholics and those suffering from trauma or post-surgery. anorexia nervosa. delayed wound healing. found in bran. 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 particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Good sources for vegetarians include dairy products. particularly in association with protein foods. The more sexually active a man the more zinc he will require. pulses and nuts. wholegrain cereals. diarrhea. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. The first signs of zinc deficiency are impairment of taste. Zinc has a range of functions. lipids and energy. Only 20% of the zinc present in the diet is actually absorbed by the body.systems. Dietary fiber and phytic acid. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. There are no specific storage sites known for zinc and so a regular supply in the diet is required. and decreased growth rate and mental development in infants. zinc is involved in the metabolism of proteins. fatigue. . 60% is found in muscle. It is thought that zinc supplementation can help skin conditions such as acne and eczema. seeds and wholegrain cereals. The recommended amounts of zinc for adult men are 1/3 higher than those for women. beans and lentils. in the metabolism of the ovaries and testes. a poor immune response and skin problems.
Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. Too much zinc will interfere with the metabolism of other minerals in the body. but also some common sense. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Excess zinc is toxic. urine. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. phosphates. hair. EDTA.g. sweat. Pregnant women do need extra zinc. but it is thought that demands are met by increased absorption from the gut. Breast feeding mothers need extra zinc in their diet. A deficiency of zinc in the diet means zinc absorption is improved. skin. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. but getting started with this new lifestyle takes not only dedication. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. 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. 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. vomiting and fever. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. semen and also menstruation. You will have a larger chance of not succeeding if you do it this way initially. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Various chemicals added to many processed foods can also reduce zinc absorption e. Zinc is lost via the feces. . particularly iron and copper. Baking can destroy over half the phytic acid in whole meal bread. such as Iran and other Middle East countries.
Educate yourself by reading labels or making all your food yourself. then two or three days and eventually every day. As you get more confident about vegetarian food. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Others eat vegetarian food one day a week. cous cous and all sorts of vegetables. Try something new.usually from people who know very little about their own health and dietary needs. Be prepared to take a little teasing or snide remarks. there are literally hundreds of vegetarian cookbooks around.Some people start out by eliminating red meat first. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. but you can learn to stay healthy by understanding what it is your body needs. We've given you most of what you need to know in the above chapters. tofu. we'll give you some great veggie recipes. You'll have to change your habits. 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. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Don't go it alone. And. A little later in this book. Don't be put off by a bit of teasing or ill-informed scare stories. but investing in a cook book is a great way to start. . If you've grown up eating meat. The important thing is to work out what will suit you and stick with it. pulses. this can be difficult. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. remember to let them know in advance that you are vegetarian. then poultry. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. Be careful about hidden non-veggie ingredients in foods. then fish. Learn as much as you can about nutrition and what your body needs to thrive and prosper. Buy a vegetarian cookbook (or borrow one from your local library). Vegetarians are sometimes the brunt of jokes and prejudices . to avoid any embarrassment when friends are cooking for you. but always be a learner when it comes to your body and what you put into it. Whether you need simple step by step instructions or gourmet dishes to impress your friends. including meat alternatives like mince and sausages made from soya or Quorn(tm).
pumpkin. many meat-flavored varieties are actually vegetarian) Yeast extract (e.g.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. 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. Donate it to a church or local food pantry. sunflower and many others) The list looks long. Most people keep a few stock items in their kitchen cupboard or freezer. Many of the basics . vegetable oil.will be suitable for vegetarians . frozen chips etc . 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. but you don't need to buy everything! In fact. dairy products. 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.bread. 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. Don't throw that food away. free-range eggs. That includes anything made with animal products or preservatives. flour. Then you'll need to stock up on vegetarian friendly foods.
Eating vegetarian is a real culinary adventure. Bean burgers. If not. Most chefs in quality restaurants <http://www. ratatouille. pizzas. jacket potatoes. pasta sauces and soups are all suitable for vegetarians already. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. pulses or just vegetables.com/theme/609/restaurants. chili. many cheeses and all sorts of ready meals. call ahead and ask if they offer vegetarian entrees and if not. can something special be prepared. you can break all the rules. 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. Or worse.associatedcontent. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order.html> are more than happy to whip something up. If not. you will almost always be able to find a vegetarian friendly meal on the menu. feeds their ego and gets you an outstanding meal. Most all of the better chain food restaurants have salad bars. . all have something vegetarian on the menu. you will get a yes. Look at the soup bars also. such as spaghetti bolognaise. veggie sausages. stir-fry and curries can be made with soya mince. that fear keeps them from accepting dinner invitations from family and friends. DINING OUT For many new or wannabe vegetarians. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. well stocked salad bars. Most often than not. many of the soups are bean based with no meat. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. or stick with more familiar tastes if you prefer. If you find yourself in that predicament. It shows their talent. If you know you are going to be eating in restaurant X on Saturday. Many of your favorite dishes. Many have extensive. ask your server what is available. baked beans. If you are going to a quality restaurant or one that is locally owned. scrambled eggs.
Italian restaurants are another great option for vegetarians. spicy lentil dish. If you like Mexican fare. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. offering delicious vegetable entrees. Japanese. called ghee . Indian restaurants are terrific for vegetarians. At the big chain restaurants like Olive Garden or the Spaghetti Factory. delightful little pastries stuffed with meat. yogurt and fruit or a number of other meatless items off the menu. and not beef or chicken). you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. Other ethnic options are excellent choices for vegetarians. Tell your waiter that you don't eat meat. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. as it pasta primavera. Chinese restaurants are great for vegetarians. rice and noodles. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. If you thought you'd never dine again under the Golden Arches. you were wrong. though. or even a cheese-less pizza topped with vegetables. Pasta with meatless marinara sauce is a staple menu item.Even fast food restaurants are getting into the healthy trend. don't fret . baba ganoujh (a delicious eggplant spread). Just take a moment to quiz your server about how the dishes are prepared . you have a delightful adventure ahead of you . get their protein from rice and beans (just make sure that they use vegetable broth. which are an excellent source of protein (and delicious). although not all cities have them. too. and they'll make sure your meal comes the way you want it. you can have gazpacho (a cold vegetable . such as pasta fagioli. a traditional. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. which is loaded with vegetables. Depending on the chain. Plain cheese pizza. spanikopita (spinach pie) and salad made with a grain called tabouli. dolma (stuffed grape leaves). especially the ovo lactos. If you're new to Indian cuisine. Order your salad with no meat and you're set to go. are just as tasty as the meat-loaded kind. and samosas. Many Italian soups. be aware that many Indian dishes are prepared using clarified butter. Most fast food chains now offer garden salads in a wide variety of different flavors. too. ovo lactos have lots of options. Hit a Greek restaurant and load up on hummus. you can add a baked potato. The Indian diet has a rich tradition of vegetarianism. And if the gang heads out for pizza. as well. or Mexican food.just ask that your meal be prepared with vegetable oil instead.some dishes that sound vegetarian on the menu may contain meat or eggs.try dal.
Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. This is one time. What about eating in other people's homes or having people to your home for dinner? We've all experienced it. If you're the host. they may not know how to feed you.soup).chat with your tablemates. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. smile and say that they're so delicious that you're happy to enjoy them. Dinner parties . If you're not comfortable with taking a chance on the veggie burger. about behaving well under challenging circumstances. In those cases. but often misguided. That you feel. books and magazines so they can learn more. Don't be afraid to ask questions when you are dining out. It's tough. Or you may end up in a situation where your hosts simply have no idea of what your needs are. fundamentally. chiles rellenos (green peppers stuffed with cheese. do so .burritos. the family member or friend that just will not accept that you've gone meatless. tostadas and tacos. enjoy the company and have a good time anyway! . you need to make the best of things.and. you really do have to stand firm. the breaded and fried) and bean-and-cheese versions of all the usual favorites . that your diet is the perfect diet for you. Assure the well meaning. loved one that you are indeed paying attention to your health. and you have the research to back it up.both attending them and hosting them . Even if it's disappointing. If all there is on the table that you can eat is bread and salad. Etiquette is. remember that's it's just for one meal . you can make sure that you have a tempting variety of delicious foods. The choices are more diverse than what you think. even if your hosts know that you're vegetarian. if you're questioned. Offer to show them websites. But what if you're the guest? Often. enchiladas. Here they are worrying about your health and you are worrying about hurting their feelings.can be problematic for people on special diets. simply order a salad or baked potato.
some are allergic to bell peppers. One sure way to make everyone happy is to serve a variety of different dishes buffet style. or if there's anything they absolutely hate. you can make them feel extra welcome in your home. but only do so if you won't be compromising your choices. If you're headed to a big social event like a wedding or a family dinner. by all means do that. or didn't. do what children do . It's a choice only you can make! . most people won't notice how much you did. Even under the worst circumstances there will be something for you to snack on. It helps them to feel comfortable if they don't want to eat something . Chances are good that people won't even notice that they are eating dishes that don't contain meat. or your hostess sits a plate of animal food in front of you. so you have more time to enjoy your guests. no one is really interested in what you can't eat.how about offering the same courtesy to them? When you invite guests to dinner. Whatever happens.squish things around and mess up your plate. but you won't be suffering from hunger pangs throughout the evening. stick to your choices and prepare a vegetarian dinner.no one will be looking at their plate and wondering why there's still food there . eat. To be blunt. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. Hide the meat under some lettuce. or dairy. Part of being a terrific host is anticipating your guests' needs. Think about how you'd like to be treated when you go to dinner at a friend's home . and leave some empty space so it looks like you ate something. You'll be surprised at what people have to say . If you accommodate their needs that same way you'd like yours accommodated in a similar situation. When having people to your home for dinner. or peanuts.and it'll save you the effort of serving. If you're comfortable handling meat products and are doing it for the courtesy of your guests. You should only serve meat if you genuinely feel comfortable doing so. and you think there might be challenges finding something to eat. If someone asks.If there's absolutely nothing on the menu that you can eat. then eat a light meal before you leave the house. If the conversation is compelling. don't make an issue of your diet. ask them if they have special dietary needs. You can choose to prepare a separate meal in your home for your meat eating guests. tell them you're vegetarian and steer the conversation to something else. allowing guests to fill their plates only with what they want.
But don't give regular soy milk to a baby less than a year old. At the four-to-six month mark. (And if you're a vegan and you breast feed.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. Whether or not you breast feed is entirely your decision but. is made as close as possible to that of mother's milk. your child is still a vegan. In addition to the sugars and other nutrients. as it can cause intestinal bleeding and lead to anemia. too . it's time to introduce your baby to solid foods. We all start out life as lacto vegetarians. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. pesticides or other contaminants that you would if you were eating meat. The good news is. 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. if you're a vegetarian. Cow's milk should never be fed to babies under one year old.So you've decided to become a vegetarian. scientists believe that there are other. This isn't necessarily true.breast milk is a natural food for humans while cow's milk is not). THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. your breast milk is superior to that of meat-eating mothers . 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. substances in breast milk that make it superior to infant formula. The timing varies from baby to baby . as it's not designed to meet their nutritional needs. Should you decide not to breast feed. it's time to transition to solid foods. the alternative to breast milk. for most babies. and it's all we require or should eat for the first four to six months of life. breast milk is the optimal food. made just for us and full of all the nutrients we need.you're not passing on any of the antibiotics. Out first food is our mothers' milk. Also.soy is less likely to cause allergies than cow's-milk-based formulas. and when she takes a quart or more of a formula per day and still acts hungry. choose a soybased formula . as yet unidentified. Infant formula. .
an vegetables that adults eat are fine for a child. as almost every baby can digest it easily and unlikely to cause an allergic reaction. large." take care that the foods aren't too hard. Good choices are carrot sticks. Raw vegetables can be introduced then. lettuce and other leafy green vegetables. so that their systems can get used to the change in diet. or round. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. about a half-ounce per serving. Nut butters should not be fed until after 12 months. Once your baby eats cooked cereal.once your child is old enough to transition off formula.they'll be a bit fussy sometimes. you can give him water. Follow the same feeding schedules and advice that you would for any other baby. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Start with raw. As long as it's safe for the baby to chew. Vegetarian and vegan children are just like any other kids . which can be cooked until fairly soft and have a pleasant. except for not feeding them meat. Most babies are very fond of lentils. so if your baby has sensitivity to a food you can easily identify it. preservatives and any other additives that your baby doesn't need. begin to slowly introduce other foods. Adapt the guidelines in the baby books to the vegetarian diet. you can start offering your child some vegetarian versions of classic kids' favorites. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. As you ease into the toddler/preschooler years (ages 1 to 4). juice.You'll want to introduce solid foods slowly. regular soy milk or rice milk. start introducing high-protein legumes to the baby's diet. buy ones that are free from added sugars. At seven to ten months. or any other nutritious liquid. as well as soy cheese and soy yogurt two servings per day. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . Slowly add tofu into their meals and snacks. If you buy prepared foods. Start with cooked grains . 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. hot dogs and sandwich slices . starting with veggies that are easy to chew and unlikely to present a choking hazard. bland flavor. When giving babies "finger foods. sharp.rice cereal is best. and lightly blanched and cooled broccoli. It's smart to introduce new foods one at a time. regular soy milk.
He loves reality television. but the other is neat. fruits and vegetables to add lots of necessary nutrients to their diet. as time passes.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.especially if you have a husband or wife who loves a nice juicy steak on a regular basis.add avocado. 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 . she adores opera. cookies and other baked goods Vegetarian diets feature a lot of bulky. 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 caught up by age 10. All marriages are about compromise. when they were actually taller than average. One of you is messy. to sandwiches. Peanut and almond butters are excellent sources of calories for kids. One partner may be a social butterfly but .Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. and since small children have equally small stomachs. Don't worry about a vegetarian diet affecting your child's growth . which is calorie-dense and full of good fats. they sometimes don't get all the calories they require. too. 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. you often find yourselves negotiating to find a middle ground that you can live with. and weighed slightly less than children raised on an omnivorous diet. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . Very young children also need to eat more than three meals each day. You choose someone to spend the rest of your life with and.
But that's unrealistic . but still disagree on how to eat. the subject will come up naturally . and it has to be for them. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. You can't control what your spouse eats . You and your spouse may agree on a lot of things. No one likes to be told that they're "bad. • Acknowledge that your spouse's diet isn't meant to hurt you.but you can control how you behave towards them. Try to keep in mind that your choice to become vegetarian was a personal one. on convenience or on habit.the other's happy to stay home every night with a good book. If you judge your spouse harshly for not joining you in your vegetarian journey. Cook a variety of tasty.but don't lecture. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. too.no two individuals are exactly alike. • Don't talk endlessly about your diet. to believe that your ideal partner will share all of your values. veggie burgers and non-dairy cheese at home. • Try to get your partner to compromise on certain foods." particularly if they're simply eating the same diet as most of the other people they see every day. getting to work and raising children can sometimes make even the smallest difference seem enormous. It's understandable. you may be turning them off entirely. Buy a few cookbooks and try new recipes to keep things interesting. . • Be a positive role model. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. Try to respect their decision. it isn't a choice designed to make your life unhappy or more complicated. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. doing laundry. If your partner is interested. closing the door to them making that step themselves in the future. and the day-to-day struggle of paying bills. Married couples figure out how to adapt to such differences. • Try to find restaurants where you can eat together. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. If your partner eats meat. • Never attack your spouse's point of view. The key to making it work is acceptance of each other's choices. • Play an active role in shopping and preparing meals. There are probably far more of those than there are issues on which you don't see eye-to-eye. appealing meals so that your partner can see that the diet isn't boring. especially in public. See if you can get them to eat soy hot dogs. whether it is based on ethical principles. when you're single and dating. so that you can enjoy a fine meal together. As the popularity of vegetarianism increases. Choose venues that offer both meat dishes and vegetarian options.
accept that your spouse may eat meat sometimes when they're not with you. you may find them ridiculing your food choices or even actively trying to sabotage you. your parents.and not turning them off by lecturing them! Only you know the dynamic in your home. that's great . Negotiate a menu plan that's acceptable to both of you. and dedicate a special section of the refrigerator to meat storage. You may have to ask the others in your home to cook meat outside on a grill. it's more than likely that you're the only person in your household going meatless. and nagging doesn't help. Even if they're supportive of your decision. . there will still be people who think that your new lifestyle is a weird one. One thing is certain.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. If you can't stand to have meat around you at all. you can't control what they eat. you'll have to deal with them not understanding all the ins and outs of your new lifestyle .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 . If they want to change. The first thing you need to accept is that it's not your job to make them change to suit your way of eating. this is a huge issue. Whether you live with a partner.and if they're not supportive. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. any more than it's theirs to turn you back into a meat-eater. however .• If you've agreed not to eat meat at home. Eating together is one of the great pleasures of any relationship. your children or roommates. so only you can figure out the answers to these questions. Again. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. Although vegetarians aren't looked down upon today as much as in the past. DEFENDING YOUR CHOICE Being new to vegetarianism. asking that it's wrapped in such a way that you don't have to look at it.
(Vegetarian food is also available for Israeli vegetarian soldiers. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. The vegetarian lifestyle will be most difficult for the non-vegetarian.If your feelings aren't that strong. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. and prepare your own entrée on the other nights. Consider. It all comes down to what your needs are. 3. Becoming a vegetarian is an exciting change in your life. and that you can share together. for example. Learning how to cook without meat can be a daunting task. that all meals served by the Israeli military are kosher. and when . 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. while your spouse would be doing so if she/he ate meat. 2. so that nobody's beliefs will be violated. here are some helpful tips to allow you to deal with your partner's choice: 1. even though many Israeli soldiers do not normally keep the kosher laws. A little compromise and understanding can go a long way. Here are some great recipes for you to try. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. you may simply want to negotiate who cooks what. When family and friends begin to question your new meatless diet. but it doesn't have to be. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. 4. Recognize that if you eat vegetarian food you are not compromising any principle or belief. 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)".) 5. and the compromises you and your family are willing to make. Try to see the positive side of your partner's diet. .perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. You don't need to be an expert. Try to find some good vegetarian recipes that you find convenient and enjoyable.
1/2 cheese. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. toss diced potatoes together with cumin. coarsely chopped. chili powder. puree with half of the cilantro until smooth. and spread remaining cheese over sauce. Fry tortillas individually in a small amount of hot oil until soft. In a bowl. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . chopped • 1 bunch fresh cilantro. Meanwhile. or until hot and bubbly. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. Spoon tomatillo sauce over enchiladas. divided • 2 (12 ounce) packages corn tortilla • 1 (15. salt. Bake for 20 minutes. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. husks removed • 1 large onion. boil tomatillos and chopped onion in water to cover for 10 minutes. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Fill tortillas with potato mixture. Bake in the preheated oven for 20 to 25 minutes. or until tender. and place in an oiled baking dish. Place seam side down in an oiled 9x13 inch baking dish. and ketchup. Once cooled. and roll up. Mix potatoes together with pinto beans. and 1/2 cilantro. 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.5 ounce) can pinto beans.Potato and Bean Enchiladas • 1 pound potatoes. Set aside to cool.
turning once. and garlic until tender. Cook for about 8 minutes. and basil. carrots. egg. split . heat skillet over medium-high heat. Black Bean Rice Burgers • 1 (15 ounce) can black beans. finely chopped • 1 egg. Stir in mushrooms. coarsely shredded 4 green onions. Cook until vegetables are tender. and reserved potato starch.pour off the water and save the remaining potato starch. and cook 4 minutes. place on skillet and flatten with a heat-proof spatula. press together about 2 tablespoons of the potato mixture with your hands. red pepper. and chili powder. and reduce heat to medium. combine the potato mixture. chopped 1 egg. The starch from the potatoes will settle into the bottom of the bowl . Potato Pancakes 4 medium baking potatoes. and corn. Wrap the mixture in cheese cloth or paper towels. oregano. In a large bowl.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. salt and pepper. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. Season with cumin. Stir in green pepper. peeled and coarsely shredded 1 medium onion. rinsed and drained • 1 cup cooked brown rice • 1 small onion. mix the potatoes and onions. For each pancake. green onions. about 6 minutes. celery. until brown on both sides. and squeeze out the excess liquid into another bowl. kidney beans. Sauté onions. and simmer for 20 minutes. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. lightly beaten • 6 tablespoons salsa. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. Cover. Serve hot. Stir in tomatoes. Bring to a boil. stirring occasionally.
Sprinkle each with 1/4 teaspoon oregano. combine sour cream and remaining salsa. sprinkle half of the cheddar cheese and cayenne pepper. sour cream mixture and slice of cheese on bun. Cook over medium heat for 4-5 minutes on each side or until firm and browned. and separate into 4 rectangles. 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. Top each with 2 teaspoons tomato paste. Pinch together perforations to seal. Press the edges firmly with a fork to seal. thickness. Unwind the roll dough. burger. Tomato Cheese Melt • 1 onion bagel or English muffin. Top with a tomato slice. from the heat for 4-5 minutes or until cheese is bubbly. Add the rice. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Cover each with remaining dough.In a large bowl. egg and 2 tablespoons salsa. 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. onion. mix well. Flatten to 1/2-in. Moisten edges of rectangles with water. or until golden brown. Place 2 slices mozzarella on each rectangle. Sprinkle half of the Parmesan cheese over each tomato. In a small bowl. Broil 6 in. Place a lettuce leaf. 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). Bake in the preheated oven 10 to 12 minutes. Place 2 rectangles on a 9x13 inch baking sheet.
Boil without stirring 4 minutes. garbanzo beans with liquid. and Romano cheese into the vegetable mixture. for 1 hour. Remove from heat and stir in soda and vanilla. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . butter. tomatoes with liquid. Heat oil in a medium saucepan over medium heat. stir. and saute onion until tender and lightly browned. corn syrup and salt. Place popcorn in a very large bowl. In a medium baking dish. wine. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). zucchini. Monterey Jack cheese. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. Stir heavy cream. until cheeses are melted and bubbly. stirring every 15 minutes. Place in two large shallow baking dishes and bake in preheated oven. Pour in a thin stream over popcorn. chopped • 3/4 cup dry white wine • 3 tablespoons butter. stirring to coat. and continue baking 30 minutes. mix onion. and bay leaf. Remove from oven and let cool completely before breaking into pieces. and bake in the preheated oven 30 minutes. sliced • 1/4 pound zucchini. garlic. 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). and continue baking 10 minutes. stirring constantly. Uncover. chopped • 1 (8 ounce) can garbanzo beans. Bring to a boil. Cover. basil. melt butter. In a medium saucepan over medium heat. Stir in brown sugar.
pepper. thyme and sliced artichokes and cook for 25 minutes. vegetable base. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor.• 3 pounds thinly sliced shallots • 3 small red onions. garlic and shallots in olive oil and set on low. lightly beaten • 1/3 cup butter. chopped • 3 cloves garlic. cayenne. Cook for 15 minutes. Using a extra-large stock pot sauté 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. 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. mashed • 3/4 cup white sugar • 1 egg. Stir in water. It works well when using a 3 millimeter slicing disk. Stir in capers and parsley. nutmeg. softened in water • 3 pounds fresh mushrooms. Stir in vinegar and cook for approximately 3 minutes. in order for vinegar to evaporate. slice thinly and set aside. Sprinkle flour over onions and cook for 1 minute. Add dried mushrooms along with the water they soaked in. season with salt and serve. fresh mushrooms and carrots. Let cook for 15 minutes. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . salt. sliced • 3 pounds carrots.
Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. After the dough has doubled in size turn it out onto a lightly floured surface. In a small bowl.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Lightly grease 10 muffin cups. In another bowl. Roll up dough and cut into 12 rolls. Select dough cycle. cover and let rest for 10 minutes. In a small bowl. or line with muffin papers. until a toothpick inserted into center of a muffin comes out clean. 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. egg and melted butter. baking powder and salt. baking soda. Sprinkle topping over muffins. press Start. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. mix together brown sugar. Spoon batter into prepared muffin cups. Place rolls in a lightly greased 9x13 inch baking pan. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Stir the banana mixture into the flour mixture just until moistened. softened • • 1 (3 ounce) package cream cheese. combine brown sugar and cinnamon. room temperature • 1/3 cup margarine. 2 tablespoons flour and cinnamon. softened • 1/4 cup butter. mix together 1 1/2 cups flour. beat together bananas. Roll dough into a 16x21 inch rectangle. Bake in preheated oven for 18 to 20 minutes. sugar. Cover and let rise until nearly . In a large bowl. 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.
about 30 minutes. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. then add your drained. Meanwhile. Sauté this for another couple of minutes. Bake rolls in preheated oven until golden brown. vanilla extract and salt. confectioners' sugar.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . use extra firm).doubled. 1/4 cup butter. Stir Fry: Sauté onion and green pepper in oil. crumbled tofu (don't use silken. Add water and mix thoroughly. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Spread frosting on warm rolls before serving. Remove from heat and add mustard and margarine. Heat on Med until thick and bubbly. While rolls are baking. preheat oven to 400 degrees F (200 degrees C).com/products/censura. You can add some turmeric for color if you like. about 15 minutes. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. move them to the sides of the pan and form an empty circle in the middle for your tofu. When they are good and soft. beat together cream cheese. Add more oil to the middle of the pan. When it starts to get golden. mix in the peppers and onion and keep frying. 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. When it looks like you could eat it. Set aside.
just keep it till later). Spoon in veggies and sauce. chopped 1 can olives. and lower heat. Heat on medium heat until bubbling and thick. 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. You can add dairy free milk and use veggie bouillon cubes. Meanwhile. Cook in microwave or oven till about 3/4 cooked. drained 2 medium onions. To make sauce. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. beans. Add rest of cheese on top of that. Roll and push to one . add spices. Bake at 400 for about 45 min. olives. cilantro and salsa to sauce. Add cooked veggies and coat them w/sauce. Remove from heat and add mustard and margarine. cook chopped veggies (NOT spinach. Add onion. or whatever you like. layer 1/2 cheese on bottom of lower crust. mushrooms. pinto. cumin. and close it up as best as you can w/ the torn top shell. Thaw pie shell and take 1/2 out of the tin.A variety of veggies such as green beans. Spoon in filling. 1/2 cup salsa (optional) In medium-large saucepan. salt and garlic powder. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Add slowly either cornstarch or flour till slightly thickened. then add spinach on top. combine flour. Add water and mix thoroughly. Mix it up. till crust is brown and delicious cheese and juice oozes out. zucchini. Set aside 1/2 cup of cheese sauce in separate container. heat broth in large kettle. tarragon. Meanwhile. chopped 1/4 cup chopped cilantro. Place a tortilla in pan and cover in enchilada sauce. or just about anything. nutritional yeast. black).
. vegan cream cheese. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. set aside. and lemon juice. Add parsley and garlic. at 375 degrees. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. 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. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. Usually lasagna takes about 45 minutes to cook thoroughly.. Add carrots and veggie broth. just to make it a little bit more cheesy!).. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Place 3 lasagna noodles in bottom of 11x7 baking dish. Cover and bake 15 min. simmer uncovered for 5 min. 30-45 minutes. use your own judgment. Bake at 350 until brown. nutritional yeast at this step. Stir in nutmeg (possibly you could add some about 1/4 C. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. repeat process until all noodles are used up. until it is thoroughly heated. Uncover and bake an additional 20-30 min. place 3 noodles on top of that and spread tomato sauce and spinach on top of those.. top with spaghetti sauce. place over medium-high heat until hot. spread carrot mixture over top. sliced . herbed tofu 8 oz. Add herbed tofu.end of pan. Continue until all tortillas filled. Add olive oil to a large skillet. Remove from heat. vegan cream cheese 2 Tbsp. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. stir well. keep warm. sauté for 1 minute.
Stir together thoroughly. wine. chopped • 4 cups cooked brown rice (from about 1 1/2 cups raw) • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese • 1 cup part-skim ricotta cheese. remove pan from heat. Reduce heat to low and simmer. TORTILLA CASSEROLE One 16-ounce can pinto. Heat the oil in a small skillet. 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. preferably organic • 1 to 2 fresh jalapeño peppers. Cook over medium-high heat and bring to a boil. Remove from heat and stir in basil. Just as the garlic begins to turn brown.• 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. 1 1/2-quart baking casserole. In a mixing bowl. and add tomatoes. or until the top is golden brown and bubbly. or black beans. Bake for 35 minutes. salt and sugar. Pour the mixture into a lightly oiled. pink. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. seeded and minced. covered. Add the onion and sauté over low heat until lightly browned. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . water. about 20 minutes. be careful not to burn. combine the onion with the rice and all the remaining ingredients. Allow pan to cool.
Lightly oil a wide. Bake the casserole for 12 to 15 minutes. overlapping one another. Add the mushrooms and continue to sauté until the mushrooms are wilted. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Slowly pour into the saucepan. finely diced • 2 to 3 scallions. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved.) • 1 tablespoon light olive oil • 3 medium celery stalks. etc. then remove from the heat. then cut into squares to serve. heat the margarine or oil in a medium-sized saucepan. Pour in the sauce. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. drain them. Mix thoroughly. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. and then return them to the pot. thawed 2 scallions. Combine the first 7 ingredients in a mixing bowl. half of the cheese.2 cups frozen corn kernels. stirring constantly. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. according to package directions. or until the cheese is bubbly. cheddar. Repeat the layers. Let stand for a minute or two. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Bring water to a boil in a large pot. Add the noodles and cook until just tender. and then add the baked tofu and . When the noodles are done. spelt. In the meantime. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. Simmer gently until the sauce has thickened. 2-quart casserole dish and layer as follows: 4 tortillas. half of the bean mixture.
scallions and season to taste with salt and pepper. Transfer the mixture to an oiled. Place everything on the table. cooked with a vegetable bouillon cube.or soft taco-size. TORTILLA FIESTA • Flour tortillas. Bake for 30 to 35 minutes. diced and sprinkled with vinaigrette . Allow to cool for 5 minutes. Cook some quick brown rice according to package directions. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. black olives. 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. soy yogurt. drained • Cured olives. black or green • Fresh mozzarella balls or very fresh tofu. or until the top is golden brown and beginning to get crusty. burrito. Top generously with wheat germ. warmed or taco shells. and then cut into squares to serve. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. large shallow casserole dish. warm the refried beans in a saucepan with a little water to loosen.
MUSHROOM-STUFFED POTATOES. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. soy. While bringing a large pot of water to a boil and cooking the pasta.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. • 4 large baking potatoes • 1/4 cup organic dairy. When the pasta is done. When cool enough to handle. or rice cream cheese . Scoop out the inside of each potato half. Stuff the mixture back into the potato shells. leaving a sturdy shell. drain it and return it to the pot. green part only. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. prepare a platter or two of antipasto and slice the bread. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. the diced tomatoes). a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Warm up as needed. and serve. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. about 1/4 inch thick all around. Pass around the Parmesan cheese for topping the pasta. Stir in the pasta sauce (and if you've used dry pasta. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Heat as needed in the microwave or in a preheated 400-degree oven. Add the remaining ingredients and stir well to combine. cut each in half lengthwise.
sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. Heat as needed in the microwave or in a preheated 400-degree oven. leaving a sturdy shell. When cool enough to handle. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. When cool enough to handle.• 1 tablespoon light olive oil • 1 large onion. about 1/4 inch thick all around. cut each in half lengthwise. Heat the oil in a medium skillet. leaving a sturdy shell. chopped • 8 ounces white or cremini mushrooms. Stir in the cream cheese. Scoop out the inside of each potato half. cut each in half lengthwise. or rice milk • 2 cups finely chopped broccoli florets. cover. liquid and all. Stuff the mixture back into the potato shells. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. stirring occasionally. Scoop out the inside of each potato half. and serve. Stuff the mixture back into the potato shells. soy milk. about 1/4 inch thick all around. with the mashed potato in the mixing bowl. Season with salt and pepper and stir well to combine. Combine the mushroom mixture. Add the remaining ingredients and stir well to combine. Add the mushrooms. Heat as needed in the microwave or in a preheated 400-degree oven. 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. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. and cook until they are done to your liking. Add the onion and sauté over medium heat until golden. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . and serve.
maple syrup. Just before serving. Cook over medium-low heat. and stir. Allow to cool completely. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). shiitake. or brown rice syrup • 16 ounces fresh organic mushrooms. Combine the first 4 ingredients in a mixing bowl and stir together. Remove from the broiler and transfer to a serving container. Broil until the mushrooms begin turning dark and are touched by charred spots. or a combination) Preheat broiler (unless using a toaster oven). Arrange in a shallow foil-lined pan and pour any excess marinade over them. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. preferably two. slightly overlapping circles. Wipe the mushrooms clean. about 4 to 5 minutes. then refrigerate for at least an hour. any variety (portabello. remove and discard the stems. Stir in the maple syrup.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Broil in the oven or a toaster oven for 4 minutes. Combine the mushrooms with the teriyaki mixture and stir together. or to taste • One 9-inch graham cracker crust • 2 medium bananas. oyster. cremini. baby bella.• 1 tablespoon honey. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. or until the top of the pudding feels fairly firm to the touch. Puree the tofu in a food processor or blender until completely smooth. If using shiitakes. until the chocolate chips have melted. CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk . cover the top of the pie with thin banana slices arranged in concentric. stirring often. thinly sliced Preheat the oven to 350 degrees. Transfer to a small saucepan and add the chocolate chips. then cut into wedges to serve.
optional Preheat the oven to 350 degrees. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. but no batter. then carefully remove with a spatula to plates to cool. baking powder. preferably cane juice sweetened • 1/2 cup chopped walnuts. then cut into squares or wedges to serve. and a knife inserted into the center comes out with chocolate. then use a whisk until the mixture is smooth. Allow to cool to room temperature or just warm. and peanut butter in another bowl and whisk together until smooth. Stir in the chocolate chips and optional peanuts. sugar. Stir together until the wet and dry ingredients are completely mixed. . Let stand for a minute or two. or until the bottoms are just lightly browned. 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.• 1/2 cup natural style peanut butter. rice milk. Make a well in the center of the dry ingredients and add the applesauce and oil. Stir in the chocolate chips and optional walnuts. Bake for 25 to 30 minutes or until golden on top. 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. Pour into a lightly oiled 9-inch round or square cake pan. optional Preheat the oven to 350 degrees. and salt in a mixing bowl and stir together. Pour into the flour mixture and stir together until fairly well blended. Combine the applesauce. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. Bake for 10 to 12 minutes. Combine the flour. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls.
oregano and thyme. and salt and pepper into the egg mixture. Baked Ravioli . beat together the eggs and milk. Filling: In a medium-sized bowl. 12 servings. the tougher your crust will be. Stir the sliced asparagus. combine the flour and salt. Make a well in the center of the pastry. and add the water. Bake it in a preheated 350°F oven for 10 minutes. or to taste Crust: In a medium sized bowl. egg yolk and vinegar. adding an additional tablespoon of water only if necessary. then stir in the cheese. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. and let cool. into 3/4-inch pieces. mixing quickly and lightly with a pastry knife. and cool to lukewarm before removing the bottom. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. a mixer or your fingers until the mixture is crumbly. Pour the filling into the crust. Slice six of the asparagus stalks. Remove it from the oven. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Remove the tart from the oven. the more water you use. Yield 1 tart. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. 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. Mix until the dough just holds together. Cut in the butter and shortening. mushrooms. Prick it all over with a fork. or until it's set. on the diagonal. Bake the tart in a preheated 350°F oven for about 30 minutes.
peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Place tomatoes in a blender and puree. sugar and salt in to the saucepan with the vegetables. Cover and cook for 10 minutes. sugar • 1/2 tsp.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. hot and golden. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Add the tomatoes. parsley. The cheese should be bubbly. In a baking pan place in some of the tomato sauce to cover the bottom. In a large saucepan over a medium heat stir place in the olive oil. Slightly undercook them. Fry each piece in oil until brown . Serve with a crisp salad. Chop eggplant. pepper and garlic together. cheese. can Italian peeled tomatoes • 1 tsp. Lower the flame and simmer for 20 minutes. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. salt • 13 oz. Cook the ravioli as described on the package. eggplant. celery carrot and onion. Place the cooked ravioli in the pan and top with the rest of the sauce. 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. whole mozzarella cheese-2 cups shredded. Bring to a boil. until tender. celery onion and carrot. package of frozen ravioli • 8 oz.
shallots and tomatoes to pan and cook until reduced to 1/2 cup. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. about 8-10 min. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. stir to combine. Add eggplant. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. stirring often. Keep going till run out.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. about 2 min. until softened.on both sides. cubed • 2 green bell peppers. coarsely chopped • 4 large tomatoes. Add garlic and onions and cook. about 6 to 7 minutes. and herbs. or until eggplant is tender but not too soft. minced • 1 Plum tomatoes. quartered and thinly sliced • 1 small eggplant. cut into 1/4-inch slices • 1 teaspoon dried leaf basil • 1/2 teaspoon dried leaf oregano • 1/4 teaspoon dried leaf thyme • 2 tablespoons chopped fresh parsley In a 4-quart saucepan. coarsely chopped. Add peppers. Drain on paper towel and then place them in a baking pan with sauce on the bottom. Take remaining 1/4 cup cream and toss with pasta. or 2 cans (14. stirring occasionally to keep vegetables from sticking. heat olive oil over medium heat. Cover and cook for 10 minutes. Add 3/4 cup of the cream and boil until slightly thickened. crushed and minced • 1 large onion. mix well. stir until coated with oil. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Add tomatoes. Cover and cook over low heat about 15 minutes. . zucchini.
Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Mozzarella. 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. pepper 2 tsp. cottage cheese 4 eggs 6 tbsp. Let it cool down. pkg. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Let it cool. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. Combine oil & lemon juice (for salad dressing. frozen chopped spinach 1/2 lb. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Season the tomatoes for taste (salt. Boil pasta until al dente. Bake tomatoes for 45 minutes until wrinkled & shrunken. crumbles 1 pt. etc. flour 1/2 tsp salt 1/2 tsp.Rigatoni With Tomatoes. . Cut each tomato in fours. Feta Cheese. butter Preheat oven to 350 degrees. pepper.) Place tomatoes on baking tray.
In another bowl mix together salt. about 10-15 minutes. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. heat oven to 400. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Serve with Italian bread or garlic bread sticks . To tell if it is done. rinse with cold water and let drain. the pie is ready. In medium bowl combine all filling ingredients and mix well. Uncover. marjoram. Then combine the two mixtures into one bowl and stir well. Grease a 9" square baking pan with the butter and pour the mixture into the pan. pepper. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. etc. Place filled manicotti over sauce. Let sit for one half hour. sprinkle evenly with cheese. Fill each manicotti with mixture. If it comes out clean. Drain. cut zucchini • 1 cup Cut up Broccoli • 1/2 LB sliced mushrooms • 1/2 cup Grated Parmesan Cheese • 1/2 cup Red or Green bell pepper • 1/2 tsp dried basil leaves TOPPING • 1 1/2 cup spaghetti sauce • 3 oz shredded mozzarella cheese Cook manicotti to desired doneness. Make sure you spread it evenly. Meanwhile.) • 2 tsp garlic. flour and eggs. Thread onto metal or soaked bamboo skewers. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Pour remaining sauce over manicotti. Bake an additional 5-8 min or until cheese is melted. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Grill or broil until colour shows on vegetables. Let the pie cool for a few minutes. Bake the pie for one hour. stick a knife or toothpick into the center of the pie. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly.
combine ingredients. mustard. celery. chopped • 8 oz.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. until vegetables are crisp-tender. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. vegetable stock. sliced diagonally • 2 c baby bok choy. lightly coated with non-stick cooking spray. mix well. Spicy Vegetable Lo Mein • 8 oz soba noodles (or other flat Asian noodle) • 2 tsp hot chili oil • 2 tsp grated ginger root • 2 cloves minced garlic • 3 1/2 oz. red bell pepper cut in short. stirring frequently. grated • 1/4 C onion. bok choy. Fry 2-3 minutes on each side or until golden brown. water chestnuts. water chestnuts. chopped • 1 red bell pepper. peeled & grated • 1 medium carrot. Add soy sauce. Serve over rice. cook onion and garlic in oil for 3 minutes. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. about 5 minutes. Continue cooking. and mushrooms. Pour about 1/2 cup batter on hot griddle. or until they begin to soften. shiitake mushroom caps thinly sliced • 1 med. bell pepper. thin strips . sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion.
heat oil in large deep skillet or wok over medium heat. . if desired. Place a small skillet over medium heat. celery. When it begins to smoke. Stir until the eggs are firm but moist. Stir-fry 1 minute. stirring occasionally. Drain again and reserve. add the remaining 1/4 cup of peanut oil and the garlic. 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. and vinegar. cook 30 seconds. Add broth and sugar snap peas. stirring frequently. Set aside. Stir in the rice and stir-fry 1 minute. Mix to blend well and set aside. Place a wok over medium-high heat. Drain noodles. Pour in the sauce and cook until the rice is heated through. When it begins to smoke. Serve hot. 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. in 1/2" cubes 1 red bell pepper. Add mushrooms. Bring 1 quart of water to a boil in a small saucepan. tossing well. Add sesame oil.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. and peas. bell pepper and bok choy. Drain and rinse in cold water. cook 1 minute. Sprinkle with peanutes or cashews. red pepper. Add the carrot and boil 1 minute. Transfer the eggs from the skillet to a small bowl and break them into small curds. lightly beaten 1 carrot. add to skillet with vegetables. Stir briefly. 3 to 5 minutes. simmer until vegetables are crisp-tender. cook 3 minutes. Add the carrots. Add tamari or soy sauce. Meanwhile. stirring occasionally. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. about 5 minutes. Add ginger and garlic. add 2 tablespoons of peanut oil and the lightly beaten eggs.
seeded • 1/2 c chopped green onions • 1/2 c black olives. This dish will keep well in the fridge for up to a week. Sprinkle with remaining 1/2 cup cheese and the chili powder. press in bottom of baking dish. with nonstick cooking spray. leaving the skins on. Mix rice. 1/2 cup of the picante sauce and 1/2 cup of the cheese. let the salad stand for at least thirty minutes before serving. 8x8x2 inches. After all of the ingredients have been thoroughly (yet gently!) mixed. drained 1/4 tsp chili powder Heat oven to 350 degrees. drain them and move the potatoes to a mixing bowl. Let stand 5 minutes before serving. cook the potatoes in boiling water until tender. Next. Spray square baking dish. oregano. crumbled feta cheese • 1 sweet red bell pepper. After the potatoes are tender.Potato Salad • 2 lbs med. They are done when you can easily stick them with a fork. egg product. 6 servings Spinach Stuffed Tomatoes 10 oz. and rosemary. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . mix the oil. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. 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. pkg. vinegar. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Mix beans and remaining 1 cup picante sauce. spoon over rice mixture. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. Do not overcook! While the potatoes are being cooked.
Serve salad in a large bowl. Add 1/2 cup mozzarella cheese. Asian pears. This salad goes well with grilled meats and fish. Asian Slaw • 1 head of Napa Cabbage. salt & pepper to spinach mixture and blend well. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Toss the cabbage mixture with the vinaigrette. soy sauce. 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. Discard seeds. Invert tomatoes shells on paper towels to drain. green onion and red pepper. parmesan. shredded • 2 Asian pears. onion. sugar. Slice and hollow out centers of tomatoes. honey. carrot. garnish with chopped green onion and toasted sesame seeds. Let stand 5 minutes.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. Put in large bowl. Chop pulp finely and add to spinach. Preheat oven to 350 degrees. drain well and squeeze dry. Sprinkle with remaining mozzarella and parsley. Spoon evenly into tomato shells. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Let stand for 20 minutes. In another large bowl mix cabbage. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese .
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. then add 1 cup of heavy cream and simmer for one minute. Prepare pasta (shell or tube pasta suggested). Cook on low heat for 30 minutes. Bake at 350 degrees 5060 minutes. prepared according to package directions Melt butter over high heat until bubbly. Simmer tomatoes with the two cheeses for three minutes. 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.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. (The alcohol burns off but makes tomatoes "come alive". and pepper. . Add parmesan cheese at the end of cook time. Add chopped white part of green onion. Rapidly add vodka. Pour into greased 9x13" pan. garlic. heavy cream. Simmer for 2 minutes. salt. Set off burner and allow cheese to melt into soup. Add red pepper flakes.
par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Vermont Cheddar Pie • 2-3 cups diced. pour carefully over cheeses. sprinkle paprika in a larger circle around parsley flake circle. sprinkle parsley flakes in a larger circle around the onions. quartered and sliced • 2 cans of 15 oz. Carefully put a layer of spinach and crumbled feta cheese into the crust. salt-free lemon/herb seasoning • 1/2 tsp.Mix completely with the sauce and serve immediately. cream cheese • Chopped fresh chives or edible flowers for garnish. . Combine potatoes and 1/4 cup onions. Zucchini Soup • 4 medium zucchini. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Combine eggs. white pepper • Dill weed to taste • 2 pkgs. Bake at 350 for 1 hour. Sprinkle with seasoned salt and garlic powder. 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. 8 oz. milk. press into pie plate as crust. chopped • 1 tsp. vegetable broth • 2 onions. top with parmesan then cheddar cheeses.
pepper and dill weed to taste. chopped green onions and rice. Blend the cream cheese in blender until smooth. Bring to a rolling boil. approximately 20 to 30 minutes. add zucchini. Garnish with chopped chives or fresh flowers. then cover and reduce to a low heat and simmer. Cook mixture until soft. Cook for approximately one more hour. except seasoning meat. Now add chopped green onions and additional season salt if desired. white rice. Add all other ingredients. or until beans are very soft and a red gravy is produced. After beans have been cooking for approximately 2 hours. add remaining liquid. Add to a large pot and cover beans with water until water is two inches above bean line. a portion at a time. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). Then blend in zucchini mixture. until smooth. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice Wash kidney beans well.In a saucepan. chicken broth. onions. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Chill over night or until very cold. Add season salt and continue to simmer this combined mixture for another hour. Serve hot over warm.
Dieting alone can cause the body to believe it is being starved. many more recipes out there for vegetarians. final mixture will be a little lumpy. This ensures an adequate consumption of necessary vitamins and minerals. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. Prepare a medium-hot skillet. not fat. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. There is no quick and easy way to improve body composition. . and it may also help keep the body's metabolic rate high during dieting. Be creative and use your imagination. with the calories distributed over all the daily meals including snacks. We're willing to be that you won't even miss the meat! Diet and Exercise A combination of exercise and diet is the best way to lose excessive body fat. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. Losing fat safely takes time and patience. Not only does exercise burn calories. since weight lost through these practices is mostly water and lean muscle tissue. In response. A combination of exercise and diet is the best way to lose unwanted body fat. one should eat less and exercise more. This can negatively affect his physical fitness. it helps the body maintain its useful muscle mass. Athletes must consume a minimum number of calories from all the major food groups.500. In other words. it loses fat at a slower rate. it tries to conserve its fat reserves by slowing down its metabolic rate and. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. This is just a start for you. women require at least 1. as a result. There are many.200 calories. lightly oiled.• 2 tbsp powdered sugar Mix all ingredients together very well. Athletes should avoid diets that fail to meet these criteria.
A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. crosscountry skiing. proper nutrition plays a major role in attaining and maintaining total fitness. Instead. Aerobic exercises include jogging. rowing. In reality. which uses lots of oxygen. For an average-sized person. Aerobic exercise. however.Fat can only be burned during exercise if oxygen is used. Because there are 3. This section gives basic nutritional guidance for enhancing physical performance. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. if any. and rowing. burn little.500 calories in one pound of fat. and jumping rope. swimming. he needs to run or walk 35 miles if pure fat were being burned. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. examples include jogging. running or walking one mile burns about 100 calories. will not make up for poor health and exercise habits. fat is seldom the only source of energy used during aerobic exercise. good health. As a result. a mixture of both fats and carbohydrates is used. walking. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. bicycling. A good diet alone. swimming. most people would need to run or walk over 50 miles to burn one pound of fat. walking. and mental alertness. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. cross-country skiing.selecting a variety of foods from within . Anaerobic activities. especially in large amounts. Diet In addition to exercise. To be properly nourished. is the best type of activity for burning fat. Exercise alone is not the best way to lose body fat. Good nutrition is not complicated for those who understand these dietary guidelines. stair climbing. exercise to music. such as sprinting or lifting heavy weights. bicycling. athletes should regularly eat a wide variety of foods fro-m the major food groups. In addition. Aerobic exercise is best for burning fat. fat.
A high intake of fats. = 11.85) or about 710 calories in one hour. the state of energy balance (positive. By comparing caloric intake with caloric expenditure. they should eat three meals a day. or negative) can be determined. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. Similarly.85 calories/minute (150 lbs. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. as shown in Figure 6-3. Good dietary habits help reduce the likelihood of developing CAD.each group. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. a 150-pound person would burn 5. a person running at 6 miles per hour (MPH) will burn 0. Weight is maintained as long as the body is in energy balance. balanced. and 15 if moderately active.034 calories per pound per minute. has been associated with high levels of blood cholesterol. x 0./lb. Thus.1 calories per minute (150 lbs. results from the clogging of blood vessels in the heart.079 cal.079 cal. x 0. and durations. intensities. 14 if somewhat active. For example.034 calories/minute/lb. while participating in archery.1 calories/ minute) or about 305 calories/hour./min. Avoiding an excessive intake of fats is an important fundamental of nutrition./lb. . a person will burn 0. The result is a rough estimate of the number of calories you need to maintain your present body weight./min. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Another dietary guideline is to consume enough calories to meet one's energy needs. = 5. a slow. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. progressive disease. The blood cholesterol level in most Americans is too high. To estimate the number of calories you use in normal daily activity. as shown in Figure 6-4. multiply your body weight by 13 if you are sedentary. and a typical. especially saturated fats and cholesterol. CAD. that is. A well balanced diet provides all the nutrients needed to keep one healthy. 150-pound male will burn 11. Keeping a daily record of all foods eaten and physical activity done is also helpful. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. when the number of calories used equals the number of calories consumed. You will need still more calories if you are more than moderately active. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance.
The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. we should reduce our daily cholesterol intake to 300 milligrams or less. Repetitive. potatoes) are the best sources of energy for active athletes. water lost through sweating must be replaced or poor performance. such as candy. in the form of glycogen (a complex sugar). At least 50 percent of the calories in the diet should come from carbohydrates. In addition. are the primary fuel source for muscles during short-term. and training sport. because they can lead to low blood sugar levels during exercise. It is also important to avoid simple sugars. We should increase our intake of polyunsaturated fat. pasta. but to no more than 10 percent of our total calories. plain water is the best drink to use to replace the fluid lost as sweat. 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). sex. Foods rich in complex carbohydrates (for example. Concerns for Optimal Physical Performance Carbohydrates. can result. The current national average is 38 percent. and possibly injury. up to 60 minutes before exercising. The evaporation of sweat helps cool the body during exercise. depending on body size. Carbohydrates are the primary fuel source for muscles during shortterm. Individual caloric requirements vary. it is important to eat foods every day that are rich in complex carbohydrates. Finally. Very intense activities use more carbohydrates. high-intensity activities. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. the contribution from fat gradually increases. Cool. Because foods eaten one to three days before an activity provide part of the fuel for that activity. Initially. high-intensity activities. the chief fuel burned is carbohydrates. rice. It plays an important role in maintaining normal body temperature. 'but as the duration increases. whole wheat bread. The body uses fat to help provide energy for extended activities such as a one-hour run. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. especially when training in the heat. age. Athletes . Athletes often fail to drink enough water. As a result. Water is an essential nutrient that is critical to optimal physical performance. Sweat consists primarily of water with small quantities of minerals like sodium.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake.
Most people meet this level when about 15 percent of their daily caloric intake comes from protein. . one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. it is necessary to first understand what cholesterol is. one's need for protein might be somewhat higher (for example. as do regular soda pops and most fruit juices. to the total energy requirement of heavy resistance exercises.should drink water before. nausea. On the other hand.5+ hours) at intensities over 50 percent of heart rate reserve. are helpful under certain circumstances. during. too much cholesterol in the body has damaging effects. The primary functions of protein are to build and repair body tissue and to form enzymes. During prolonged periods of exercise (1. Weight lifters. Although cholesterol has purposes and is important to overall health and body function. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. 1. Cholesterol is a fatlike waxy substance and is produced by the liver. and after exercise to prevent dehydration and help enhance performance. 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. can lead to abdominal cramps.8 grams per kilogram of body weight. who have a high proportion of lean body mass. Protein is believed to contribute little. Sports drinks. The recommended dietary allowance of protein for adults is 0. During periods of intense aerobic training. if any. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. these beverages can provide a source of carbohydrate for working muscles. and diarrhea. drinks that exceed levels of 10 percent carbohydrate. Many people believe that body builders need large quantities of protein to promote better muscle growth. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages.5 grams per kilogram of body weight per day). Therefore. these drinks should be used with caution during intense endurance training and other similar activities.0 to 1. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. During intense training. This can improve endurance.
which is another form of fat. there are several different body functions and several different substances that make up our understanding of "cholesterol. When you eat saturated foods such as dairy. HDL is either reused or converts to bile acids and disposed.) HDL transports cholesterol from cells back to the liver. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. This is known as "good" cholesterol. When the cholesterol level is appropriate. In fact. This puts you at serious risk for disease such as heart and stroke. As we progress with "30 days to lower cholesterol" you will learn healthy. With too much cholesterol in the body." As with some fats. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. cholesterol cannot be dissolved in the blood. You want to ensure that your levels of this cholesterol remain . On the other hand when you eat foods such as fruits. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. produces hormones such as estrogen and testosterone. High cholesterol can be avoided! With a nutritious diet. Instead. the levels build up and cause damage by clogging your arteries. it plays a life-giving role in many functions of the body. Lipoproteins equip the cholesterol to move around the body. and grains you can maintain optimal health as they do not contain cholesterol. though. vegetables. In fact.Cholesterol forms every cell within the body. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. The two main types of lipoproteins are: High Density Lipoproteins (HDL. educate and provide healthful options. and produces bile acids which are proven to aid in the digestion of fat. The purpose of this ebook is to inform. When cholesterol is at a good level it works to build and repair cells. alternative ways to manage your cholesterol without having to rely on medications. meat and eggs your cholesterol elevates. This is done simply from reducing cholesterol by 1%. molecules called lipoproteins carry cholesterol to and from cells. 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.
since having too low levels of HDL . Due to heart risk factors besides diet. In addition." This documentary details the attempts of one man to live on fast foods and little exercise alone.even when other cholesterol levels are normal . when we speak of having "cholesterol levels" we mean more than one number. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. we are setting ourselves up for problems. which can raise our bad cholesterol levels. HDL aids to ensure protection from the risk of heart attack and/or stroke. other causes of high cholesterol are lifestyle.may lead to heart problems.high for optimum heart health. Obviously. family history of heart disease. To maintain optimum health. If you want to see a graphic representation of this. We will address this issue as we progress in "30 days to lowering cholesterol. 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." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. Low Density Lipoproteins (LDL. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. Understanding the Causes of High Cholesterol Besides diet. The results on his cholesterol and body health in just 30 days are truly frightening. gender. some people require a very aggressive approach which includes cholesterol lowing medication. . Eating fast foods and convenience foods results in eating too many fats and salts. Other factors involved in this risk are age. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. consider renting the documentary movie "Supersize Me. HDL consists of more protein than triglycerides or cholesterol. gender and the heritage of the individual. and aids to remove LDL from your artery walls. For some. smoking.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. and diabetes mellitus.
Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. It is never too late to start on this path. The Dorsal Aorta or the main artery branches out into many smaller arteries. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. High levels of bad cholesterol may even prevent arteries . If you have a family history of heart disease and high cholesterol levels. Just 20 minutes of aerobic exercise. While there is not much that you can do about your age. work harder and start earlier in adopting a healthy lifestyle and eating plan. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Women generally have a lower level than men from age 50 to 55. Age and Gender: Cholesterol levels increase with age. Diet: An important consideration in eating is choosing lower fat. Buy cooking oils that are unsaturated. Exercise does not have to be a large time or money commitment.especially bad cholesterol . Reduce your overall use of oils even further by using cooking techniques that require little or no oil.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health.prevents arteries from working their best. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. including walking. Once a woman starts menopause. Too much cholesterol in the blood . the cholesterol level starts to increase. each day will lower cholesterol. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Use low fat cooking sprays to replace heavy oils whenever possible. Your Arteries and Cholesterol The job of your arteries is to pump blood.
In a healthy person. This means that if you want to prevent heart disease. it is critical then that we keep arteries free of bad cholesterol for optimal health. The middle layer is elastic and very strong. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. The heart relaxes and produces enough force to push the blood through. Consider: Heart disease is one of the leading killers in North America. No matter what your current health. For this reason. eating a better diet and getting exercise can help keep you healthy. 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 . It helps pump the body's blood. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer.from functioning at all. Each are made up of epithelial cells. heart attacks. this system works effectively and the blood can carry oxygen and other essentials throughout the body. Even having "borderline" cholesterol levels . As the heart beats. High cholesterol levels fill arteries with thick substances that prevent your body from working well. The inner layer is smooth and allows the blood to flow easily. smooth interior. Arteries are constructed of a tough exterior and a soft. Your heart becomes starved of required blood. you need to keep your cholesterol levels in a healthy range. The main cause behind heart disease is this thickening of the fatty deposits in the arteries.can increase your chances of heart disease or stroke. and the main reason behind the blocking of arteries is high levels of bad cholesterol. and strokes. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. the arteries expand and are filled with blood. since cholesterol can actually lead to blockages in your arteries.or bad cholesterol levels that are elevated but not considered "very bad" . If this happens often enough you can suffer a heart attack or a stroke.
Being overweight can contribute to cholesterol and to heart ailments. If you have too high cholesterol. if you have elevated levels of high cholesterol. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. this sort of diet will also make you feel generally healthier and more energetic as well. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. you can take steps to regain your health by following a low cholesterol and low fat diet. try to lower your saturated fat intake as far as possible. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Limit your sodium intake to 2400 milligrams a day. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. or follow the limits for dietary cholesterol that your doctor sets for you. Sea salt is a better option. In fact. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. especially if you have very high cholesterol. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. If you need assistance seek out a nutritionist or dietician. but reducing your intake of all salts is the better choice.Eating is one of the things that can affect your cholesterol level a great deal. 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. Consume less than 200 milligrams of dietary cholesterol each day. The effects over all will be immediate. As an added benefit. Again. Receive 25_35% or less of your day's total calories from fat. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. In fact. .
• Enjoy foods high in soluble fiber. bologna.Refuse foods made with harmful trans fats such as margarine. These foods include: Oats. High cholesterol foods include: Organ meats (this includes liver. You can keep the skin on to seal in the juices so long as you remove the skin before eating. rye. sausages. which can wreak havoc on your heart health. fish. and especially processed meats such as deli meats. Limit and eat only in moderation if at all: Highly processed foods. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. and barley Fruits (especially try oranges and pears) Vegetables (especially brussel sprouts and carrots) Dried peas and beans Avoid the Following Foods for Best Health: • High cholesterol foods can increase your level of blood cholesterol. salad dressing and sauces. salami and fatty red meats All foods that are fried. hot dogs. 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. eggs and nuts each week. poultry. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. dry beans.
and grains are healthier . 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. In fact. When most of us think of "veggies" we think only of a few.that North Americans face. white meat. Select fish such as cod that has less saturated fat than even chicken or other meats.When selecting meat. choose leaner cuts. Increasing your intake of fresh (not canned. you do not have to worry as much about eating too many fruits and vegetables. Even the leanest cuts of meat. not poached. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . You can only eat small portions of animal products before you have to worry about cholesterol content. and cuts that have less white "marbleized" texture. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels.not to mention the higher rates of obesity . you can avoid this in the future simply by eating more fresh fruits and vegetables. If you have always felt deprived while following low-fat diets in the past. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Consider all the vegetables you may not have tried yet (please note that this list is not . there is no such worry. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. those nations that eat more fruits. vegetables. While you do not want to overeat. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. chicken. fish. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. As an added bonus. With vegetables and fruits. To put it simply. Research studies have proven numerous times that one of the best things you can do for yourself if you are worried about your cholesterol level is to eat more fresh fruit and vegetables.and have lower cholesterol levels as a whole. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. The white "marble" is fat that can increase your cholesterol. but some fruits and vegetables have been linked to lowering cholesterol in patients. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables.
can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . borlotti beans. not just the seeds. sugar snap peas. lima beans to azuki beans. there are many delicious brands of peas. many which you likely have not tried before. from black beans.complete . red beans. and many others) Bean sprouts Lentils Peas (again. kidney beans. green peas. green beans. chickpeas. broad beans. navy beans. runner beans. These may include snow peas. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel.there are too many vegetables to list here .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. mung beans. soy beans.
Empire. and others. Mutsu. these vegetables are very good for you and extremely tasty) Spinach Radicchio Rapini Parsnips Radishes Rutabaga Turnip and turnip greens Skirret Squashes (there are many of these. Kandil Sinap. There are many types of mushrooms. Empress. Arlet. Liberty. not just their size. some quite rare. yellow and red peppers. Try the following varieties: Akane. from butternut to acorn to pumpkins and gourds. Mantet. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Braeburn. 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. red potatoes. Centennial Crab. Honey Crisp. . Fuji. Gala. Cortland. 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. Jonagold. Blushing Golden. Chieftain.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. from the common to the exotic. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. orange. you will be stunned by the range of lettuces out there. Mcintosh. it is a fungus.
Red Astrachan. among others) Pears (including Asian pears. Chinooks. boysenberries. Russet. Honeydew. Royal Plum. Baking Bananas. Canteloupe. Reliance. and Sensation Dwarf Peach. Red bananas. and sweet cherries such as Black Russians. many kinds. Patricia. Canary. blueberries. Unize Plum. bilberries. lingonberries. Starr. Cassava. Baby Bananas. sea grapes. nannyberries. barberries. cranberries. Dietz. Stanley Prune_Plum. cloudberries. currants. wineberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Watermelon. Lapins. and others) Persimmons Pineapples Plums (including Mt. crowberries. Yellow Transparent. there are dewberries. Yataka. Red Secor. Bartlett. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. bearberries. Virginia Gold. Beirschmidt. gooseberries. huckleberries. Hedelfingers. loganberries. Monmorency cherries.Northern Spy. Red Haven. and others) Cherries (from sour cherries. Wilson Juicy. Opal. Starking Delicious Plum. and others) Clementines Dates Figs Grapefruits Grapes (there are many. elderberries. and others) Berries (besides the usual strawberries and raspberries. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Empress Prune_Plum. Apple Bananas.
and sugar. convenience. If you want to lower your cholesterol over the next 30 days. Over the next 30 days. Make it a mission to buy some fresh fruits and vegetables you have not tried. When you have many types of healthy and delicious foods to choose from. Read about new varieties of fruits and vegetables and try them as well. every week. The fact is.it is only a way to get you started in discovering new fruits and vegetables. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. Cooking and Cholesterol If you want to lower your cholesterol. avoid all fast-food. Realize that these lists of fruits and vegetables is far from complete .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. and prepackaged meals. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Print the list and circle all the fruits and vegetables you have not tried. most of us have tried only a small fraction of the fruits and vegetables that are out there. are notorious for offering poor nutrition and plenty of fat. you will want to cook your own meals more often. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Look back over the list of fruits and vegetables . The secret to low-fat eating is to make eating the right foods as attractive as possible. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. 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. you will naturally choose foods that are good for you and for your heart. Convenience foods. salt. . Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before.treat it like a checklist of the food adventures you could have with food. In fact. of course. Your taste buds and your cholesterol level will thank you for it. use this list of fruits and vegetables.
This isn't hard to do. 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. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Don't overlook cookbooks that feature Chinese. Simply chop up some favorite salad greens (mescalin mix. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. cucumbers. If you have recipes you cannot part with. There are many recipe books at your local library . a salad and sandwich take less time to put together than it takes to phone the pizza parlor. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. herbs) and garnish with a few nuts. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Vegan.the very freshest you can. Cooking to lower your cholesterol is not very hard. and drizzle the salad with olive oil and lemon juice. cut more veggies into a salad. If you must use salt. Buy some fresh herbs. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Japanese. Use good olive oil instead of butter. use only a pinch of the best sea salt you are able to buy. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. zucchini. tomatoes. You can also create a very low fat salad dressing by combining half an avocado with some herbs . Choose fresh ingredients . carrots. even if you are lost in the kitchen. you can easily create a salad that is enticing. 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.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Not only is this healthier for you. and Indian recipes. Raw food. Wrap some veggies in a tortilla. Use these to add flavor to your cooking rather than relying on salt. switch ingredients to healthier alternatives.
whole milk products such as chesses. but some combination of this recipe can give you a tasty meal with less fat. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Avoid highly processed deli and sandwich meats. and lemons can make a beautiful and attractive salad that is very low fat. berries. If you do want to add meat to your salad. and other high-fat foods in your salads. Avoid croutons. Experiment with different fruit combinations to find different tastes. Add your favorite fresh herbs (basil is a good choice) and combine. you can add a small amount of very low fat frozen yogurt to this recipe and use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. Pastas: There are a number of pastas available. Fruit Salads: Chopping up some of your favorite fruits. All can be made into delicious and heart-friendly meals in minutes. . use lean and skinless chicken or other poultry. Combine until blended. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Shred your favorite vegetables or cut them into very small pieces. Instead of fats or mayonnaise on your sandwiches . You can make similar meals with rice or even low-fat tofu. If you are craving desserts. bacon bits. This makes an excellent and very healthy snack. It can also be a great quick breakfast on days when you are in a rush.which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. If you are using apples or other fruits that tend to "brown" in your salad. eggs. This can be a very tasty combination and is still quite healthy for you. A fruit salad is an especially excellent choice for breakfast or a later meal and is appropriate even for those who have very high cholesterol and so must follow a very low-fat and very lowcholesterol diet. opt for skinless poultry. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Instead. Sandwiches: Sandwiches are quite easy to make. Simply cook the pasta in a pot.and lemon juice. Many prepared pasta dishes use plenty of salt or cream-based sauces. Add the pasta and toss until the vegetables are the desired consistency.
plenty of calories and some fats. puddings made with low-fat milk that make lower-fat alternatives. animal or graham crackers. and salt that you can. fig and fruit bars. 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. fruit sherbert. you can get planks of cedar that are perfect for baking or grilling fish . occasionally eating low-fat desserts and snacks such as angel food cake. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . sodium. calories. so overindulging in these will certainly not allow you to keep your heart healthy. and cholesterol . If this does not work. you can make these foods even healthier by reducing the amount of fat you use in preparing them. and poultry rather than red meats. these products still do often contain sodium. fat. However. skim.simply place the fish on the cedar. Enjoy white meats. low-fat yogurt. and sugars. though. If you absolutely crave a dessert or snack. 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. For example. Also. At many fish shops. Jello. 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. cover with lemon juice and possibly herbs and grill or bake until done. calories. 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. take care to read the labels on these snacks and choose the brands with the least sugar. try to stave off the craving with fresh fruit. Choose only lean meats. and hydrogenated fats). Lean meat dishes: When you have chosen your lean cuts of meat. wafers. polyunsaturated.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. Consume fat free. fish.many are very high in sodium.
though. If you cannot find fresh produce out of season. Traditionally. simply because salads and vegetables are advertised a lot less. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. It sounds crazy. because they were not needed.a large. you may nit get the same strong images in your head. Do you associate champagne and truffles with elegant dinner parties? Chips and beer with a fun night out? Lattes with work friends? Advertisers spend millions and even billions of dollars getting you to eat their foods . However. spiced. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. there is a huge market for convenience and "junk" . Think of the last ten food advertisements you have seen.Choose fresh rather than processed. you likely picture the hamburger you see in advertisements . especially if we have followed less than ideal eating and life patterns for some time.and likely this has been the doing of advertisers. 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. but you have also learned to associate certain foods with certain ideas and ideals . When you think of a salad. Today. Odds are. 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. 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. adopting a very low-fat diet and healthier lifestyle is often challenging. they were for less-than. You learned to like some foods as a child. try frozen foods that have no sauces or other ingredients added. prepared. Although we may know which foods we should be turning to and which lifestyle changes we need to make. Face it. juicy burger with all the toppings. When you picture a hamburger. less than healthy foods have needed advertising. we don't always do what is right. most of us have been taught which foods are healthy and low in fat and which are less than good for us. pickled or tinned foods.healthy processed foods.even when those foods are processed and contribute directly to higher cholesterol.
In too many grocery stores. Most people see the majority of food advertisements on television. Add some music or candles to your dinner. 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. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. compare the amount of shelf space given to convenience foods. There is no reason why your heart health should suffer because some advertiser is good at their job. Advertisers do an incredible job at making foods attractive. junk foods.even those that are fatty and terrible for your cholesterol . and sodas to the amount of space given to the produce section. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see.they add ambience to make the meals more attractive and appealing. Advertisers are trying to make their products appealing. they are placed at eye level. Figure out where you see advertisements for foods and then avoid those ads. Is it any wonder that restaurant meals . Often. . good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. much as restaurants do. This is no mistake.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. and lower your cholesterol over the next 30 days as well. 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. If this describes you. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate. they come in brightly designed packages that grab the eye. When you visit your local grocery store.foods. 2) Make good-for-you foods appealing. avoid the television for a while and watch your cravings for fatty foods decrease. After all. In fact. sugary foods. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . Also avoid radio ads and restaurant advertisements in magazines and newspapers. so that customers are more likely to walk away feeling happy and satisfied with their meal. the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. but many times these foods are less than great for your cholesterol level. Odds are. though. Take a look at those high-fat and cholesterol-high foods.
For example. recall the times you have had terrible fast food or convenience food meals. you will find it much easier to stick to a low-fat diet . You can use the same technique to make good-for-you low-fat foods seem appealing. greasy. Whenever you find yourself craving foods that are high in fat or sodium. If you find that you crave convenience foods. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. .such as "delicious" and "juicy" described about fatty foods. As soon as you are aware that you are craving the foods.For the next 30 days. This will make bad-for-your heart foods seem far less attractive. imagine them in the worst possible light . and other foods you are trying to avoid during the next 30 days. 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. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. Advertising works by staying with you. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats.as mushy. fast foods. Try to do the same thing as advertisers . use a little negative advertising. 4) Use a little negative advertising. and disgusting. Ask your friends and family for their dining-out horror stories. try to find ways to make these foods less appealing.when buying food that is good for you. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. 3) Describe foods in a way that makes them appealing to you. cold. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting." This is not likely to make you crave these foods especially since you are always hearing great adjectives .without feeling cheated or deprived. watch out for negative words. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . congealed.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.
As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. you can easily reduce how much fats and sodium goes into each meal. no-stick cooking ware.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. If you make healthy foods more attractive and visible. When you make your meals yourself. as you work to lower your cholesterol. Invest in parchment paper. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. 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. Replace your foods with lowerfat or healthier alternatives. 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. For the next 30 days. you are more likely to turn to them when you are feeling hungry. try to find ways to make cooking in your kitchen more appealing. a rice steamer. go through your home and get rid of the foods that you should be eliminating or cutting back on. healthy foods over the next 30 days .and for life! . You do not have to invest a lot of money for this. but prevent fruit flies. 4) Get lots of appealing heart-healthy foods into your kitchen.and are less likely to cheat on your new eating plan. if you can. give it away. 3) Eat in. If your kitchen is an enticing place to cook. you are more likely to cook at home rather than being tempted to eat out. you should eat in and eat foods you have prepared yourself almost all the time. or menus from take-out places and restaurants. If you have a deep-fryer. advertisements. you are far less likely to be tempted by them. . That way you are far more likely to reach for low-fat. While you are cleaning out your kitchen. and other temptations around. fried foods. Hang up some nice curtains or at least get rid of the clutter. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. If these things are not in your home. wok. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. 2) Give them away to a friend or food bank. Also get rid of any fliers. 2) Make your kitchen a heart-healthy place. you are more likely to reach for them when you are hungry. If you keep cookies.
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. it can be too daunting to come up with a menu and then cook a meal from scratch. Most of us plan our days and our finances. 7) Get help in the kitchen. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. but we often leave eating to chance. For many of us. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge.listen to music or watch a movie on a portable DVD player as you cook. and pubs or we have movie nights that include take-out pizza. or spouse. Plus. 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. If you have very high cholesterol. coffee shops. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. cooking with someone else tends to be more fun. Find ways to get yourself motivated to eat well for life. Meet friends at the gym. Many of us take in excess calories and fats when we eat out with others. and have the opportunity to spend time with others who are concerned about heart health. This is especially a problem since we so often equate social times with eating . The hard part is staying motivated to keep the diet plan up for weeks. Over the next 30 days. Or. so that there is no excuse to turn to convenience food. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. 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. child. Whether you get help from a roommate. then find some way to make cooking time more fun . Getting started on a low-fat diet to lower your cholesterol is often not the hard part.we meet friends at restaurants. . once you learn to cook healthy and delicious meals. This can make heart-healthy eating more difficult. 8) Socialize without food. If you can't find someone to help you. on hiking trails. or in your home rather than in restaurants or cafes that feature rich foods. make it a habit to meet friends at places that don't have food as a major entertainment.5) Consider taking a heart-healthy cooking class. You will learn many recipes and cooking tips for heart-healthy eating. After a long day at work. 9) Get motivated. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself.
fiber. The portion size of grain should be smaller and the portion size of animal proteins (meats. list ways you can avoid the situation or at least make better choices when you are faced with it. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. If your walk home from work takes you past a favorite restaurant you find hard to resist. Post your list in your planner or other visible place so that you will see it. Sound too simple? Not at all. Most of us have specific emotions and events that may make us turn to comfort food. Luckily. and other low-fat foods are among the most convenient foods out there. list the times you are more likely to want to eat. Sometimes. 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 more likely to reach for meals and foods that are good for you as well as schedule-friendly. or meetings with your boss. On a paper. simply make sure that most of your plate is taken up by fresh fruits and vegetables. this is very simple. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. Keep low-fat yogurt and other low fat foods around for fast snacking. When you prepare a meal. fruits. 12) Figure out your eating dangers and find ways to overcome them. If you can make low-fat alternatives easier to reach for than fast food. and you will reach for these foods rather than turning to high-fat. high-sodium "fast foods. and other healthy meals easier. salads. If Tuesday work meetings leave you reaching for cookies in your office desk. Whether it is general stress. sodium. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. types of fat.no larger than a pack of cards.10) Make heart-healthy food more convenient. milk products) should be smaller still . and cholesterol in each of your foods is causing you stress." 11) Make heart-healthy food more interesting. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. If counting fat grams. 13) Make cholesterol-friendly eating easier. and beside each item. then you may need to find a different route home. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. sadness boredom. vegetables. Make sure that you eat different fruits and vegetables .
Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. but it will go a long way towards ensuring that you don't give into the cravings. This will not make your cravings for less-than-healthy meals go away.do your cooking with the olive oil. There are thousands of supplements on the market. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. or easily digested by all. this simple formula will be a snap to follow and will actually lower your cholesterol. but for most people interested in lowering their cholesterol. If you are considering supplements. There is no one magic pill or powder that you can take that will make you stronger. or give you more energy. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. this may not be enough. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Eliminate foods such as organ meats. Nor are supplements a substitute for regular exercise. constituents. egg yolks. Eating a variety of foods on a regular basis is the most important step toward this goal. amino acids.each day so that you get a variety. herbs. as well as concentrates. Over the next 30 days. and convenience or restaurant meals entirely. you must weight the purported benefits against the potential risks . Variety is still important because bars and powders are not always low fat. If you are on a very strict low-cholesterol diet. inexpensive. skinnier. minerals. metabolites. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. 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. all of which are easily accessible to athletes. Supplement product labels must include the words "dietary supplement". Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. Use olive oil as your main source of fat and refuse other dressings or sauces . Supplements include vitamins. botanicals. and extracts of these substances. full-fat dairy products. lower your cholesterol by making sure that reaching for lowfat. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims.
(and cost) before deciding to use any product. 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. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. what do you take? First off. How do you know how much to take? That's a trickier question. quality is essential to success here. find out what type of supplements you can take for your individual needs and problems. the claims probably are too good to be true. find a good quality multi vitamin and take that as directed. if you have a need to lose weight. Again. But. It's like always giving your car premium gas and oil to do its job even better! . make sure that you have a reliable source. Don't assume that any information that you find is reliable. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. start by finding a health food store or a vitamin supplier. In addition to this. These individuals can also help provide you with the information you need regarding improving your conditions. First. Information is key. But. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. There are two routes to take. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. 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. you are probably still missing out. problems with gaining weight or other conditions. even if you think that you can do this through the foods that you eat. If you have heart problems. you can probably find a supplement or several that can address those problems for you. For example. Quality is very important if you want to see benefits from supplementation. First off. If a product makes claims that sound too good to be true. Therefore. Giving your body the nutrients that it needs to make it through the day is essential to your well being. Another source for information is the web. look for supplements that can offer weight loss benefits. 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.
Some of which perhaps are not particularly useful. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. The typical male adult processes 2 grams of creatine per day. and pancreas. There are many different varieties of whey protein. The energy released by breaking this bond powers the contraction of the muscle. or adenosine triphosphate. There are several though that are very useful. Creatine is manufactured naturally in the body from the amino acids glycine. without oxygen. I can gain 5 kg of muscle in just two weeks using creatine. mainly found in red meat. arginine. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. the bonds in the ATP molecule are split.There are thousands of different supplements on on the market. This phosphate portion bonds to the ADP. Once CP stores within the cell are depleted. There are several methods by which the body rebuilds ATP. yielding ADP (adenosine-diphosphate). is the "power" that drives muscular energetics. For the majority of the population. including both elite athletes and untrained individuals. When a muscle is required to contract. the body must use other methods to replenish ATP. the cell can no longer contract. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. Creatine phosphate is "split" to yield the phosphate portion of the molecule. I have been using multivitamin supplements and vitamin B supplements for 20 years. and replaces that amount through dietary intake and fabrication within the body. Approximately 40% of the body's creatine stores are free creatine (Cr). ATP. turning it back to ATP. Creatine works by increasing the water volume within your muscle cells. but you will be able to find a high quality supply at your local health food store or if you look on eBay. Creatine is a natural constituent of meat. Creatine is used for the resynthesis of ATP. The fastest method. liver. is through CP. and methionine. This process takes place in the kidneys. When ATP is depleted within the cell. Creatine is also a very good supplement for gaining muscle mass. . while the remaining 60% is stored in form of creatine phosphate (CP). Another important supplement is whey protein. Creatine is the most popular and commonly used sports supplement available today.
allowing further capacity to regenerate ATP. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. It can also delay fatigue during repeated workouts. your weight is multiplied by . so you would require 2. So if you weight 200 pounds. There are two way to decide what dosage of creatine you should take.3 = 27 grams of creatine per day After the loading phase. Experts say in the "loading phase". In other words. though. After that.2 kg multiplied by . One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. the dosage is 20 grams a day for five to seven days. You can also calculate creatine dosage according to body weight and mass.7 grams in the maintenance phase.Supplementation with creatine increases Cr and CP within the muscle.03. therefore the body will quickly move to other methods of replenishing ATP.3 grams of creatine per kilogram of body weight. 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. 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. Creatine is also thought to increase the body's aerobic abilities. the formula would look like this: 1 lb divided by 2. you should be consuming . Creatine is safe for most everyone to take with the exception of people with renal issues. The periods are brief because the ability of a cell to store CP is limited. Glutamine . Many people like to take their creatine in a shake as it most often comes in the form of powder. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. 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. Follow along closely. this could get confusing! Not really. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. However. it's recommended that you stick to 5 grams per day. In the "loading phase" which is where you begin adding creatine to your diet. Essentially.
If you have too little glutamine in your system. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. and speed up growth hormone production. brain. it usually comes in powder form. promote healing. Research shows levels of supplementation from 2 to 40 grams daily. liver. Sixty percent of glutamine is found in the skeletal muscles. Protein The importance of protein to a body builder is a no-brainer. Many people are choosing to supplement daily due to the long growing list of benefits. Of course. Protein has been shown to have the best effects on the body when combined with carbohydrates. repairs and builds muscle and can induce levels of growth hormone found in the body. However. . Again. you'll need both creatine and glutamine alike. This includes stress that the body is under during periods of exercise. If you want to build a ripped body. Under normal conditions. our body can produce more than enough. glutamine reserves are depleted and must be replenished through supplementation. Over 60% of our amino acids come in the form of glutamine. It is the single most important nutrient in a body building regimen. The typical American diet provides 3. Two to three grams has been found to help symptoms of queasiness. but if you really want to grow your body mass. and stomach tissues. Protein is what makes up and maintains most of the stuff in our bodies. increasing protein through weight gainers or protein powders is necessary. Much of your protein will come from your diet. You have to have a positive nitrogen balance in order to gain muscle mass. during times of stress. The remainder is in the lung. so you'll want to take it with milk or in a shake. prevent sore muscles.Another popular supplement among body builders is glutamine. This two to three gram dosage used post workout builds protein. Glutamine is a nonessential amino acid that is produced naturally by the body. it can result in muscle loss. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Glutamine is also thought to prevent sickness.5 to 7 grams of glutamine daily which is found in animal and plant proteins.
the best time to take your protein supplement is post-workout. and increases strength along with stamina. Whey protein is the only choice when on a diet however. As with creatine. If not. Unfortunately this pump is only temporary. a key molecule manufactured by the body. It also signals muscle growth. sparing hard-earned muscle protein and glutamine stores within the body. It often comes in pill form. Nitric Oxide. When on low-carb diets whey can function as an alternate source of energy. oxygen transport. and will dissipate shortly after you complete your workout. it's good to combine your protein with some form of carbohydrate for maximum results. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. low-fat milk. delivery of nutrients to skeletal muscle and a reduction in blood pressure. You can also add in some fruit for flavor. ice cream. Nitric Oxide is present for a brief moment. speeds recovery. 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. It also supplies the most amino acids that bodybuilders use. which is the muscle pump we are familiar with. As we said before. so you can take it in a shake just like with other powdered supplements. Many body builders take nitric oxide for a variety of reasons. Whey is the best investment because of its capacity as a postworkout recovery supplement. . Nitric oxide promotes extended ability to life weights. Combine the powder with some eggs. and should be taken in the manufacturer's recommended dosage. The release of nitric oxide creates surges of blood flow. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. Its unfortunate high cost however makes me advise you to use it sparingly.The best type of protein supplement on the market is whey protein because it is the highest yield. Nitric oxide also comes in powder form as well. causes vasodilation (an expansion of the internal diameter of blood vessels). This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. 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. So whey is the best protein. especially on a diet. and olive oil. which in turn leads to increased blood flow. when a muscle contracts and blood vessels dilate.
steroids have some serious health implications when taken for reasons other than therapeutic. Steroids do have some advantages. which is known as stacking .There are many other supplements. they are illegal. complexion. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. They can cause serious liver damage and even lead to liver failure. All steroids eventually change to estrogen which causes feminization in men. Both of these substances are highly controversial. . Using the supplements mentioned you'll see some results quickly. However. They are used in treating a variety of health problems including AIDS. Ginko is great for circulation. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. but they are used by body builders all over the world. and low sperm count. 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. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. a decrease in libido. especially if you use them together synergistically. and in many places. However. general energy and well-being. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. so it's good for your brain. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. and other serious diseases. But those are the only ones I prefer to take apart from ginko biloba. That causes an enlargement of the breasts along with an increase in fatty deposits. Steroids increase testosterone production which can lead to overly aggressive behavior. 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. cancer. They also enhance performance making a person stronger and extending their stamina. They help the body fight the ill effects of these diseases and promote healing. you can take.
RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. Following is a list of recuperation techniques and a description of them. They can make you bigger quicker. but more and more women are getting interested in it as well. You can get huge. It controls the way that you perform each action. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. Even using various methods to help your body recover. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. as well. They can be dangerous. a massage or soak in a hot pool will reduce the feelings of fatigue. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. perhaps it's better to cut down on the workouts and allow for your body to recuperate. They are naturally produced by the body. 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. At these times a good sauna. . If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. it still takes time. MENTAL TRAINING Mind Fitness. your mind is a powerful tool and it helps you through each step of your day. You will still need to take time to rest though. Body building has long been thought of as a man's sport. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. A Healthy Emotional Life As you can assume. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. but many body builders take them to basically tell their muscles to get bigger.Growth hormones stimulate the elements in the body that make muscles grow. though.
Emotional health is an important battle that everyone must strive to improve. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. 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. There are many different ways that this can happen. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. For this particular battle. plays a significant role in the quality of life and the longevity that you have in your life. performing mental tasks and you need to be able to conquer problems effectively. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. there is evidence that says that you can actually push off the onset by some time if you do the right things. should something emotionally troubling happen to you. There are many various ways that you can improve your emotional state by learning how . including the simple fact that you may have to battle illnesses more often and with greater intensity. While life affects each one of us. you need to be fully capable of thinking clearly. it's anything but easy to make it through the day without dealing with some type of stress or pressure. In fact. 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. several key things must play a role. such as a death or deception. Keeping your mind active. challenged and attentive is essential to your well being and this fight. What's Healthy? For your mind to be in a healthy state. First. For example. the importance of having a healthy brain is very evident. you need to be able to effectively deal with it and then to move on. Let's get started by learning what exactly is healthy and what may not be the best choice for your overall health and well being. When you are emotionally or mentally unfit. there are many ways that your mind's fitness may not be the right level that it should be. Although you may be wondering just how you can control your minds fitness. for many people living in today's hectic lifestyle. believe it or not. A Healthy Brain With the onset of Alzheimer's happening to more and more people. In addition. your body's health is directly related. you need to exercise your mind.Yet.
While there isn't always a need to be religious or spiritual. Sometimes it may be important to remove the stressors from your life. too. While you can't take away everything in your life that causes stress. Not only does it pull you down through causing large amounts of emotional trauma. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Believe it or not. and you. you may think that you have nothing to worry about. . Where Are You Now? When it comes to determining how mentally fit you are. Those that are spiritually fit. For those that do believe in a Higher Power. the right social activity is one way to improve your emotional health. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. you can consider them. learning to effectively manage stress is important. It can help you to tackle even challenging tasks with more ease and with success. After all. but it also causes all types of physical problems for those struggling with it. But. 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. it can often play a role in the way that you see your life as well as in your emotional state of mind. but that's not a common occurrence. you do all that you need to do and there's nothing limiting you. During these times. Spiritual well being is a critical factor in maintaining your health. mental turmoil and even times when they are so stressed that they can not function properly.to react to critical situations. 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. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. This is a personal decision. most people go through stages of depression. too. of course. mentally unstable and unfit. It can lead to various health issues physically. Indeed.
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. For many millions of people. Do you hate the life that you are leading. 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. Yet this is a dangerous situation. 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. Improving the fitness of your mind not only improves your daily life but increases your longevity. then you should be considering the vast number of mind fitness needs you may have. For the most part. Do you have physical pain that is not the result of an injury? This could be stress related! 2. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. While you may not want to do this. Emotional eating is eating when things go bad. ask yourself these questions. or are eating whenever you feel like it. 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. To determine where you stand in mind fitness. although you may not realize it. it hurts to hear but just like your body goes through illness. now. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. If you have trouble sleep. For example. consider this scenario that happens over the span of time. your mind can be struggling at the same time. too. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim.Yes. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. . 1. this is one of the prime reasons that they are overweight or unhealthy in their diets. Do you feel anxiety. Be honest. While food never used to be so readily available. stress and angry often? What does it feel like and how intense does it get? 5. It's easy to go to the food to get the satisfaction that you need. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Do you struggle to make the goals that you set for yourself? 4.
You should be able to feel confident in the decisions that you make and in the way that your life is moving. the pounds are creeping onto your hips. Soon. You become upset at yourself. your self esteem drops. Soon.. You decide you need a big. and you'll see differences in the way that you feel and the way that you see the world. fatty lunch. is to recognize that there is a connection between the way that you feel and the way that you eat. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen.. though. you almost purposely make the situation worse by eating bad. Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life. . you didn't do the job right.You begin by getting stressed at work.. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. You then find yourself dealing with pressure from the boss. Emotional eating is one of the hardest cycles to break. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. which includes emotional eating. Incorporate as many of these things into your life as you can. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You aren't any good. you find yourself in even more problems. The first step in fighting the way that food makes you feel.these are all things that people end up saying to themselves when they are emotionally depleted. In fact. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. you are not fitting well into your clothing. Just look at you. In just a bit we'll talk about some of the ways that you can have good mind fitness. yet if left intact. As your self esteem drops. you hate your job so much that the only thing that makes it feel better is eating something bad for you. Now. You can't make the right decisions. 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. A health self esteem is one that's confident but not overly macho. it's also one of the worst things you can do for both your physical and your mental health state. You are a failure. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem.
Build A Social Network A social network is a very important to your well being. Let's face. Those that have people around them to support them do well in many more aspects of their lives. Relationships take time and work. 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. ask what you could have improved on for next time. Getting down on yourself because someone doesn't like the job you did isn't okay. If your boss says that the job wasn't good enough. Don't assume that they will always be there when you need them. working through them and then letting them go. work on improving them if you can and then do the best job that you can overall. "Hey. you need to be able to say. If you are married. whatever way is fun to you. at least one time per week. Just putting on a beautiful outfit can make you feel good about yourself. In part of that comes the fact that if you want to have family and friends you . In addition. how can you build a social network of people that you can rely on? Make time for those that you already have. that relationship alone will be one that you have to work on. even when you don't pay attention to them otherwise. Commit to going out and having fun.Accept those. Although challenging. both physically and mentally. Learn to take criticism positively. Those that dress well. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. take care of the way that they look and those that do things for themselves are the most confident people out there. Then. You should always strive for a lifestyle that's positive with those in your family and your friends. learn how to accept compliments and to take criticism. That means taking on the challenges that come up between people. Getting away or even just finding time to play a board game is essential. 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. its fun to have people around too! But. Don't take friends for granted because they won't be there when you need them the most. This allows your mind to repair damage and it allows you to improve your network of friends.
You should also use challenges to help power you through your day and your life. find an outlet. getting the answers and working at it helps to improve the brain's function. It hinders you throughout your life by causing unhealthy living situations. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. If the situations that you are in provide you with high levels of stress. too. always keep yourself learning. Your Overall Mental Fitness Plan So. allowing you to fend off Alzheimer's and other conditions like it. You'll feel good about life and your social network. Stress affects your ability to function properly. Managing Stress Its not easy job. but you have to do it! Stress is one of the largest problems in health today. there are many things that you can do. it is important for you to find solutions to those problems. 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. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. For starters. 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. Asking questions. use your brain power! You don't have to do any type of exercise with your brain physically of course. To help remedy stress. but mentally you do! For starters. Learning new things keeps the mind active and that means health. a physical activity. A hobby.need to be a friend. You need to find something that you love to do. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. or some other thing that really brings you happiness is necessary to have. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. . physical risks and puts your entire well being at risk for emotional breakdown. by relieving stress.
Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Lifestyle Fitness. 5. 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. It will cause cancer eventually in your lungs. this one will be structured a bit different. . Do things that are enjoyable to you. mental and emotional benefits right away. There are no ifs about it. Working on this is hard. 4. is a problem for your health and your ability to make it through the life you have. You Are What You Do. Drinking And Drugs Each of those three things. Smoking. Improve them. You probably already know the risks of what these things can do to your life. Keep your self esteem positive. but feeling good about yourself is a must for overall health. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Unlike the other chapters. but you may not realize the extent at which it takes to improve them. Improve your brain's fitness by challenging it through new adventures. Improve your social network to reduce stress and to improve your quality of life.1. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. It also helps to make it through difficult times when you have someone by your side. they are not everything. smoking will eat away at your lungs and will cause cancer. Make changes like these today and see results today. and physical fitness increases. For example. learn something new. continuous learning and through challenges of all types. Improve your stress levels and see physical. 3. If you can't think of anything. Each decision you make throughout the course of the day plays a role in your fitness. smoking. 2. Too Your lifestyle is the way that you live your life. Although each of these other elements that we've already talked about is very important parts of your lifestyle. drinking and drugs.
though. When you quit early enough. You need this time for your mind to. You will find that your health increases. It's the time that your body heals from the exertions of the day. others can't. 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. refresh and give yourself the best chance at improving tomorrow. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. It's a time to restart. your energy increases. This can only happen if you stop soon enough. For one. Sleep Do you sleep ? No. you need to remove these problems from it. To improve your fitness. sleep is the body's time to relax and to recoup what it's done all day. It's the way that your mind works through problems. you destroy your body slowly and methodically. Stress hurts more. There may be an underlying medical condition that could be causing it. Your lifestyle fitness requires that you get quality sleep each night. smoking is something that you can stop. Some damage can be fixed through healing over time. To improve your lifestyle and to extend your life. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. talk to your doctor about it. Why is sleep so important ? There are actually several reasons. find a method to stop smoking and do it.But. They aren't able to improve the level at which they can function and they make bad mistakes. but the . If you are facing problems with insomnia or are struggling to get to sleep. then you aren't getting the right amount of sleep for health.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. even if it is one of the hardest things you will have to do. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Drinking and drugs are just as bad. your body can repair the damage that you have done to your lungs. You kill brain cells. you put your life at risk and you destroy the organs in your body. physical ailments hinder you more when you don't get enough sleep. Smoking and drugs are simply a no no.
but you'll have to use the bathroom more often as well which will disturb your sleep. though. your body is doing exactly what you have been asking it to do during your workouts . you start to feel sleepy. Just as you'd never head to the gym after drinking a few beers at your local tavern. During the suspended state of animation you are in. your lack of muscular coordination places you at a much higher risk for injury. • Get at least eight hours of quality sleep per night. Not only will the caffeine keep you awake. which is above the legal driving limit in most states. but if you go to bed on an empty stomach. . You're better off waiting until the next day when your body has been given proper rest.build muscle.096. • Establish both a regular sleep cycle as well as a pre-sleep routine. According to the Journal of Applied Sports Science. Muscle adaptation and growth often occurs at night. you should never work out after not sleeping the night before. As your body temperature lowers. Try having some white noise in the room like a fan running. especially tea or coffee. Lack of sleep can have an intoxicating effect on your body. Working out in this state has its obvious downside. • Don't drink a lot of fluids before sleep. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. • Keep your bedroom dark and cool. For starters. Some people disagree with this theory. • Try having a light snack before bedtime. Body temperature has a huge effect on our ability to fall asleep. If you work up a sweat before trying to sleep. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. it can distract from your ability to fall asleep.reality is it is actually a quite important principle. Make sure this snack is light. This will help you signal your body that it's time to think about resting.
but it really can be. your marriage. Money is one of the largest causes of stress in people every single day. Financial fitness isn't something that we'll stress for too long here. Just think of the role that money plays in your everyday life. Just as sleep will give you more energy. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. During a workout. Your body can recover and repair any damage you did during the day while you are at rest. Growth hormones are very important in increasing muscle mass. As you know. • Don't do stimulating things before bed such as watching television or working on a project. . your body's synthesis of protein increases. You worry about money and end up facing financial hardships that move into your work life. it is also vital in helping your body recover and ultimately grow like you want it to.While your body is sleeping. If you are having problems with sleeping. healthy lifestyle. stress causes a wide range of health concerns for your body. and even your physical health. • Don't eat before bed. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. A majority of growth hormones are also released when the body is in the sleep state. growth hormones are also released. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. at least two hours beforehand. your home life. but the majority of this happens while the body is at rest. but it is something to make part of your overall guide to living a long. there are many ways that you can overcome them. This is what makes you grow.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
com This site is nothing less than amazing. where to find supplements.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. You will find a whole new world opening up around you! . contest schedules and results.abcbodybuilding. as well as pictures of people who have made amazing transformations through a body building program. Here are a few you should really check out: • www. this author depended on several of these websites for information. In researching this book. These are only a few resources you can check out as you begin your body building quest.Nothing can really compare to personal advice and guidance. • www. You will get the most information by joining their website. or network with others in social settings. The Internet is another invaluable resource for body building information. and ways to prepare yourself for competition. but it's free. Look around you and find what works for you.getbig. • www. Ask around when you are in the gym.com This is another super website where you can find tips and tricks about how to maximize your workout. 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.bodybuilder. sample workout plans. and it will open you up to all sorts of insights into this great sport. You will find more information than you could have ever hoped for on this website including tips on nutrition.