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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.
When you were learning how to do them. But. for example. because it's a habit. everything but so long as I am still fit and strong and healthy . When each part of the machine is cared for.) Fitness is about SURVIVAL. weeks. this will be something different. it became something that you didn't think twice about. for example you don't change the oil in it. you likely hated it. Sorry if I sound overly patronising. You'll learn many things that you'll be able to implement immediately to start experiencing success. and even years off of your life when you don't take care of your machine (your body. but when you look at this as your body. That's what we want you to think of when you think of fitness. then. Your body is designed to work as a machine. Imagine having a greatly increased sex drive. but remember that fitness is something that you can get into the habit of doing which makes it easy. Others may be recovering from an illness or injury. Well I can go on about the benefits of fitness and will do so later in this book. That's costly to you. trust me on this from a guy that used to smoke two packs of cigarrettes per day. If it isn't taken care of. it is a matter of staying healthy as long as possible. it can be that simple to be healthy. Let's make fitness fun. You could take all of my money. Do you worry about brushing your teeth today? No. is well maintained for many years. Fitness is a term that is used to help define the ability to stay in the best physical shape. then.Imagine walking alone at night and really feeling safe because you are physically strong. You learned to put your clothes on. When the machine is neglected either in part or in the whole. Others may need a certain level of fitness for their employment.That's what gives me the POWER to SUCCEED. . you cut several years off the life of the car. When you were three you were probably taught to brush your teeth. Really. the entire machine works the best that it can. it will last many years longer. then the machine won't run well and eventually won't run at all. you are shaving away days. You may ask. Fitness is not something that you have to struggle with. For most. "What am I staying in shape for?" To each person. once you learned how to do it. all of my friends. If a car. Fitness is an essential part of life.
You will be sore and tired. chances are good that area of your body is bothering you because it's an unhealthy area. That's not true. Nevertheless. Don't worry. It's just something that you do. The same applies to experienced athletes that must alter or increase the training in a specific area . Granted. You just can't give up what you love. but it may hurt your ego a bit to do it. In fact. For me it's a bit of belly fat. Our first goal is to determine where you stand right now. . it's an important first step. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. if you have the will power to save your life by sacrificing for just a few weeks.such as a weight lifter adding cardio to beat belly fat. the first weeks of learning to be fit and staying healthy will be the hardest. this is painless. What do you see? If you are unhappy about any part of your body or training. You'll find excuses about not doing it. you'll see that fitness can be easily mastered by you. You'll dread it. You'll claim that getting fit is just too hard.Overcome the initial procrastination. IT WONT BE EASY AT FIRST.
but it needs to be in a certain range to be healthy. You need to begin by understanding that change needs to happen. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. Ask your doctor where your blood pressure is. You need this number to be there. • Do you have aches and pains in parts of your body that are not from an injury ? • Do you have clothing that doesn't fit parts of your body well ? • Do you struggle to do physical activities? Do you avoid them because you know you can't do them ? • Are you unhappy with the way that your body looks? Do you avoid looking in the mirror ? • Have you been told by your doctor. The higher this number is.this is part of the goal setting process. You can find calculators for many of these available to you free of charge on the web. There are several tools that you need to use to determine your health level currently. . the more prone to health risks you are. this is generally 120 to 139/80 to 89. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need to use them to understand exactly where you stand right now.Here are some questions for you beginners to ask to determine 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. Its important to do this to more firmy establish and prioritise your fitness goals. Experinced athletes should also do a realistic self review . For adults.
the fat here is likely to be what kills you. 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. causing difficulty for each organ there. ideally. start by getting through these basic first steps. . These three things are critical elements for you to take into consideration when considering where you stand right now. Your waist is important because it is the indication on your body of your potential health risk. In effect. Those that have a large midsection are the most prone to heart problems.• Ideal Weight: In comparison to your height and body structure. Those that have a larger midsection are most prone to health risks. This is an important piece of information because of how vital it is to your health. if you are overweight. your lungs and even your heart are suppressed. The fat that is here will push into your body. But.What To Start With To get started with fitness. there's much more for you to consider. your ideal weight is the weight that you should be. Beginners . Your kidneys.
This will be your indication of your weight loss and health improvement. not at your doctor's office. Stand up straight. your heart rate as well as any other important factors he may be interested in you improving. 2. Do this at home on a well programmed scale. Ask him for measurements of your blood pressure. You need this to see just how unhealthy you are currently. Measure your waist. Calculate your BMI. 3. and to work on first. Set your goals. Determine that you are healthy enough physically to begin improving through diet and exercise. Determine what's important for you to maintain. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. 5. . Pull up your shirt. to improve on. Write them down and post them in several locations in your home. Meet with your doctor to talk about your overall health. Do it the same time and same way every time you weigh yourself. It's going to come down and that will be quite rewarding! 4. suck in your gut and measure at your belly button all the way around using a tape measure.1. Get your weight.
strength etc. you can begin to improve your health. What You Will Learn So. 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. By understanding where you stand on these factors above. I was very ill and thin. If you don't think that you need to lose weight. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. I got into it because I was a drug addict. inflamation syndrome. fitness is not just about weight loss. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . For others. For many that will mean losing weight. that's not to say that you don't have health problems beyond that level. Cardio Vascular fitness level. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. With fitness everyday is a new beginning so you can always review your progress and set new goals. For others it will be less dramatic. you need to take into consideration the fact that overall health is in fact important to improve. People with some experience under the belt will need to examine their flexibility. or giving up some addiction or bad habits. that's great! You are one step closer to being healthy.Now that you have this done. Although many people start looking into fitness because they want to lose weight. high cholesterol as well as other concerns even though they aren't technically overweight. that will mean improving other qualities of your life. But. Throughout this book. Therefore. Many people are still at risk for high blood pressure. There's much to learn and improve on for most of us.
we'll tackle what the healthy standard is. it doesn't do much good if you don't eat the right foods. the goal is to improve your stress level. Emotional stability is critical to overall health. With your mind fitness. we'll teach you how to improve your life through easy.Each of these aspects is very important. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. The longest i went without sleep in the army was 5 days and 4 nights . General Health: First things first. ways. I know your situation. isn't enough if you aren't eating the right foods even if you are losing weight. for example. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. While your body must be maintained as much as possible for health. Since your body is likely to be your largest factor impacting your life. help you to understand where you are and then help you to get to the goals that you have. I say hogwash and current medical research says the same. When i was in the army they were very keen on sleep deprivation. Many of you will be fighting with some bad habits. They used to tell us alot of bull that 6 hrs is sufficient. Remember. each aspect is just as important as the next. smoking or drug use. Namely alcohol. Sure you can function on less or more. Losing weight. Those with eating disorders can also benefit from physical conditioning. Most of us need 7-9 hrs sleep everyday. especially of course if you are too fat. That means insuring that your overall life is healthy in regards to the life that you lead. But giving up serious vices is not easy and you are well advised to get professional medical advice. I normally need 9 if I'm training and eating heavily. Because each plays a role in your overall health. but 7-9 hrs is optimal. 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. GET ENOUGH SLEEP !!! Sleep . With lifestyle fitness. 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. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. Its simply not true. though. Throughout each of these aspects. we will start there. .some say they only need 4-6 hrs. we mean making sure you are emotionally and mentally fit. and even fun.
delivering fuel to it so that it can perform its duty. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. even those things that you don't think about doing like your heart beating and your lungs breathing. the time has come to improve the way that machine is working. Your lungs supply your heart with the necessary oxygen. This means physically. actually. Change your diet . In fact if you are looking at changing your body composition I dare you to do before and after shots. Your body is a well designed machine. Each part of your body functions well because of the support that other parts play. . This is so you can see the improvements in coming weeks and months. Your brain keeps everything working. I recommend you go to a good doctor and just get a general check up.So. I cover diet in another section because its very important. get 7-9 hrs sleep every night. Not only will you feel great but you will have medical proof. Your heart pumps oxygen rich blood to each cell in your body. give up the vices like drink and smoking. Stress and recuperation are also critically important and are covered in another section of their own.if its unhealthy.
Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. too. your neck. Your job is to give your body what it needs to continue to perform correctly. too. If you are overweight. you should address these specific concerns. this could be a potential problem that needs to be considered. While your diet is something for the a later section. your blood pressure and your body mass index are good indications of your overall health. What some people don't realize is why their body has developed as it has. It would store food in fat so that when there wasn't enough food available. If you don't work hard. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. You cant do that without the information in your head and I cant teach you everything in just one book. That means taking the measurements that we've listed. it goes further than this. Well back in the time of the cave man. the body had to do what it needed to so that you could stay alive. we need to address your body's ability to do what it needs to through being physically capable. What's Healthy? As we mentioned early. Your body is used to providing your muscles with the fuel that they need to work hard. You should understand how well your body is working. these fat reserves could be used. to know what level of fitness your body is in. it's important for you to know where you stand health wise.Go to the library and read as much as you can on health and physiology. chances are good that your heart has been affected by it. You should weekly weigh yourself. You shouldn't skip this step. not to sit idle. your arms or anything else. Your muscles are necessary for functioning but they have been built to be used. your body can't maintain a healthy muscle mass. Keep a log of this information so that you can see your progression. Yet. you can improve your overall health and then improve upon your situation by knowing how to. Talking to your doctor is a great place to start when it comes to determining your overall health. That way. If you have problems with your legs. Your weight. you need to take into consideration the vast number of measurements that we've already taken. the same day at the same time each week. Where Are You at? As we've mentioned. You may not physically be able to exercise .
Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. Using your muscles and strengthening them are vital to improving health and fitness. one step at a time. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Gyms are big business. pains or weight problems. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. he created several businesses around his fame and was among the first people to market body building products bearing his name. Exercise is something that some people hate and others love. it's not the permanent solution. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.to a certain level. but it will get easier. but remember your body is built to be used. look at your body in other manners to determine what you can improve on. As he became more popular. that's a great sign. This competition was the basis for many . personal trainers are making a tidy living helping people stay fit. In the late 19th century. Its not easy thing to do at first. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. 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. Understanding where you are is difficult for many at first. and body building supplements are at an all-time level of performance. Now. the sport of body building has been around for quite some time. If you aren't having any physical limitations. Again. its going to improve. even if you aren't overweight. In actuality. 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. But. He became so successful. the man known as the "father of bodybuilding". coupled with the other fitness elements later throughout this book. Our overall plan to improving your body's fitness level is through exercise. he was credited with the invention of the first exercise equipment marketed to the masses. It's a hard realization. chances are good that you aren't getting enough exercise and fitness into your life anyway. Even an overall fit person can often improve their body's fitness through improving their body's makeup.
In 1970. Training techniques were improved. Women have started to take an interest in honing their bodies. Of course. men around the world were inspired to become bigger in their physique. Olympia competition that remains the most popular body building contest to date. nothing will compare to actually getting to the gym and lifting those weights. body building has just grown in popularity becoming almost an obsession for many people.others to follow including the Mr. but you'll need some information first. 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. and the sport has evolved into a real competitive arena. When World War II broke out. stronger. . 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. and body building equipment evolved into an effective means for working muscles in ways never thought of before. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. there can be a lot to learn. This book will guide you through some of the basics to get you started. and more aggressive in their behavior.
Components of Fitness Physical fitness is the ability to function effectively in physical work. supplimentation and recuperation should all fit in with your optimal body routine. Deeply tied in with all of this are your biocemistry and your nervous system. training. If done in the right way the two are complimentary. Well guess what. and other activities and still have enough energy left over to handle any emergencies which may arise. The components of physical fitness are as follows: Cardio respiratory endurance . If you can do it with one. Anerobics can aid the cardio system and reduce fat. The nervous system prevents this from happening (thank heavens). Your workout routines. But you can raise one leg out to the side at 90 degree's i bet (everybody can). In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. The nervous sytem is quite remarkable. There is aerobic training which is best for cardio respiratory improvement and fat loss. Aerobics can improve muscle function and growth.Exercise Physiology Lets cover some basics about physical training.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Diet also has a significant influence over biochemistry. diet. Your body works with a natural cyclic rythym. Especially with the training and recuperation. By training. 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. hormones and waste products in the blood such as lactic acid. then there is anerobic which is great for muscle and bone growth and strength. 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. After a while you will develop a natural sense for this. Nothing else. The three things of most interest to us in biochemistry are nutrients. By balancing your training and recuperation you can optimize your biochemistry. . But its a nerve reflex that prevents you. consider this .can you do the splits ? Probably not. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now.
Muscular endurance . knee) or any group of joints through an entire. Time. Flexibility . To achieve a training effect. elbow. and negatively affects one's health. a person must exercise often. Body composition . Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. agility. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Excessive body fat detracts from the other fitness components. Infrequent exercise can do more harm than good. Intensity. sleeping. eye-hand coordination. detracts from appearance. and Type.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. reduces performance. and eye-foot coordination are classified as components of "motor" fitness. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. Regularity is also important in resting. Appropriate training can improve these factors within the limits of each athletes potential. Progression. normal range of motion. One should strive to exercise each of the first four fitness components at least three times a week.the greatest amount of force a muscle or muscle group can exert in a single effort.Muscular strength . from the Olympic-caliber athlete to the weekend jogger.the amount of body fat an athlete has in comparison to his total body mass. progressive training. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.and following a good diet.the ability to move the joints (for example. . Factors such as speed. "FITT" Regularity. The principles of exercise apply to everyone at all levels of physical training. muscle power. These basic principles of exercise must be followed: Factors for a successful training program are Frequency.
Balance. For example. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. Recovery. Time. at least three exercise sessions for cardio fitness. however. with only one session each of cardiorespiratory. athletes should have at least three strength-training sessions per week. a program should include activities that address all the fitness components. Specificity. For optimal results. and Type. Overload. to obtain maximum gains in muscular strength.since overemphasizing any one of them may hurt the others. Personally I have a cardio workout at the warmup stage. goals and motivation. it does not improve a 2-mile-run time as much as a running program does. These factors are Frequency. and flexibility should be performed each week to improve fitness levels. Three physical activity periods a week.you must strive to conduct 5 days of physical training per week. Variety. and flexibility training will not improve any of these three components. then I do my weight training and perform stretches between my weight exercises. especially when training for strength and/or muscle endurance. time. Ideally. strength. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. You will find that you can experiment and find the optimal routine for your metabolism.Intensity. Providing a variety of activities reduces boredom and increasesmotivation and progress. athlets become better runners if their training emphasizes running. 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. Another way to allow recovery is to alternate the muscle groups exercised every other day. . muscle endurance. The acronym FITT makes it easier to remember them. Training must be geared toward specific goals. Although swimming is great exercise. To be effective. FITT Factors Certain factors must be part of any fitness training program for it to be successful. for example. Thus. muscle strength.
on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. By training continuously in this manner. 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. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. 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. when coupled with good nutrition. Unfortunately. and those that exceed 90 percent HRR can be dangerous. and Friday. . a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. if you have a hard run on Monday. Depending on the time available for each session and the way training sessions are conducted. Stretching exercises are done in every training session to enhance flexibility. you may also choose to run on Tuesday and Thursday. the greater the intensity of the exercise. Wednesday. and Tuesday and Thursday are devoted to muscle endurance and strength. Monday. Wednesday. However. a five-day-per-week program is much better than three per week. The more energy expended per unit of time. During the second week.and Friday are devoted to cardio fitness. Wednesday. 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).With some planning. all components of fitness can be developed using a three-day-per-week schedule. INTENSITY Intensity is related to how hard one exercises. and cardio fitness is trained on Tuesday and Thursday. it is the factor many units ignore. The following training program serves as an example. Such programs. and Friday. For example. will help keep you super fit. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. However. In the first week. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday.
A athlete determines his estimated maximum heart rate by subtracting his age from 220. As a result. and relative conditioning level. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. With this information. and. if he is in reasonably good shape. and. a person who is in poor shape should exercise at 70 percent of his MHR. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. one can be sure that the intensity is enough to improve his cardio fitness level. . if he is in excellent physical condition. at 70 percent HRR. if he is in relatively good shape. at 60 percent HRR.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). if he is in excellent shape.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. a 20. the group run will be too intense for some and not intense enough for others. One's ability to monitor the heart rate is the key to success in cr training. For example. at 90 percent MHR. To compensate for this. an appropriate THR or intensity can be prescribed. the THR is figured using the estimated maximal heart rate. Thus. graphic$$$$$$ When using the MHR method. one must compensate for its built-in weakness. he can determine which percentage of HRR is a good starting point for him. he could start at 85 percent of his HRR. A person using this method may exercise at an intensity which is not high enough to cause a training effect. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. If a athlete knows his general level of cardio vascular fitness. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). if he is in poor shape. By determining one's maximum heart rate. For example. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. graphic$$$$$$ Percent MHR Method With this method. resting heart rate. at 80 percent MHR.
the percentage (70 percent in this example) is converted to the decimal form (0. as in the example. As shown. he must exercise harder to increase his pulse to the THR. he should know his THR (the heart rate at which he needs to exercise to get a training effect). In this case.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. and immediately after exercising. These arteries are located to the left and right of the Adam's apple. the body will usually have reached a "Steady State" after five minutes of exercise. When 91. an adequate level of fitness. In summary. The result is then added to the resting heart rate (RHR) to get the THR.7. muscles. To determine the RHR.7 is added to the RHR of 69.) Yet another way is to place the hand over the heart and count the number ofheart beats. a THR of 160. Thus. then multiply this by six to get his heart rate for one minute.) During aerobic exercise. the athlete should monitor his heart rate. and lungs an adequate training stimulus. the athlete should get a count of 27 beats (161/6= 26. Exercising at any lower percentage of HRR does not give the heart. (See Figure 2-1 C.7 BPM is rounded off to give a THR of 161 BPM. This will let him determine if his training intensity is high enough to improve his cr fitness level.83 or 27) if he is exercising at the right intensity. use the THR of 161 BPM figured above. .70) before it is multiplied by the HRR.second period.7 results. 160. place the tip of the third finger lightly over one of the carotid arteries in the neck. When the calculations produce a fraction of a heart beat.70 and 131 is 91. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. the product obtained by multiplying 0.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. and the heart rate will have leveled off. (See Figure 2-1A. If his pulse rate is below the THR. During the 10. He should count his pulse for 10 seconds. the value is rounded off to the nearest whole number. or maintain. particularly if they cannot find more than 20 minutes for cr exercise. At this time. or to see if one is within the THR during and right after exercise. (See Figure 2-lB. Before anyone begins aerobic training. For example.
• Start with basic aerobics and work up as your tolerance increases. Here are some tips for you to get in aerobic training. For example. since one missed beat during the 10-second count. refers to how long one exercises.If his pulse is abovethe THR. 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. talk to your doctor. Using this figure. then start with a basic program. A athlete who maintains his THR throughout a 20. He should count as accurately as possible. If not. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. To improve cr fitness. Walking is a great place to start. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. the less intense the activity. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. It is inversely related to intensity. He should check his exercise and post exercise pulse rate at least once each workout. he should do it five minutes into the workout. TIME Time. If he takes only one pulse check. the longer the required duration. an athlete can easily find his own THR just by knowing his age and general fitness level.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. your body will work to improve its function by improving how much work your heart can do. Another way to gauge exercise intensity is "perceived exertion. The more intense the activity. TYPE First we will discuss aerobic training. the athlete must train for at least 20 to 30 minutes at his THR." This method relies on how difficult the exercise seems to be. a 40-year-old athlete with a low fitness level should. gives an error of six BPM. the shorter the time needed to produce or maintain a training effect. or duration. . In this type of training. multiplied by six. during aerobic 70 percent HRR.
-Tennis (singles). Your goal is to start with 10 minutes of continuous aerobics three times a week.Running.Exercising to music. . playing your favorite sport. They must also be of sufficient duration and intensity (60 to 90 percent HRR). and other physical activities are perfect for aerobics. . .Rope skipping.Jogging. . . bike riding. Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . SECONDARY (Done with partners or opponents of equal or greater ability. . as soon as your body allows for it.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Rowing.Walking (vigorous).Stair climbing.Bicycling (road/street).Swimming.Bicycling (stationary). -Basketball (full court). The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. running. Swimming. . . -Handball (singles). .Skiing (cross-country).Road marching. You should try to increase this to 30 minutes three times per week. elliptical machines. • Move on to more aerobic style exercises. . though. .) -Racquetball (singles).
2) vary the intensity and/or duration of the running sessions to allow recovery between them. Some athletes may need instruction to improve their running ability. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. The elbows are bent so the forearms are relaxed and held loosely at waist level. (cross-body arm movements waste energy. ankles. athletes need information on ways to prevent running injuries. and the feet strike on the heel and push off at the big toe. The arms swing naturally from front to rear in straight lines. Every activity has its drawbacks and you must weigh the advantages and disadvantages. the faster the arm action. and. 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 . Proper warm-up and cool-down. 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. Besides learning running techniques. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. to do this safely. knees.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. and legs. A well-conditioned athlete can run five to six times a week. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. The faster the run. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. he should do two things: 1) gradually buildup to running that frequently. INTERVAL TRAINING Interval training also works the cardiorespiratory system.) The toes point straight ahead. The most common injuries result from running and occur to the feet. help prevent injuries. However. 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. but can also be a major cause of injuries. Failure to allow recovery between hard bouts of running cannot only lead to overtraining.
) Step 3. twice the length of the work-interval periods. These recovery periods. therefore. If a athlete's actual 1-mile-race time is not known. Recovery periods. This type of intermittent training can also be used with activities such as cycling. 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. In interval training. (2:00 minutes . a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. Using the time from Step 1.relatively short time and increase his running speed. In this way. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. and his estimated pace for 1 mile is one half of this or 8:00 minutes. Using the work-interval time for each 440-yard lap from Step 3. will be 3 minutes. He does this repeatedly with periods of recovery placed between periods of fast running. each 440-yard lap should be run in 1 munute. (8:00 minutes/4 = 2:00 minutes per 440 yards. The athlete's 2-mile-run time is 16:00 minutes. rowing. 2. Using a 2-mile-run time of 1600 minutes as an example. hiking.mile run time. 59 seconds during interval training based on the athlete's 16:00.) Thus. the pace for an interval training workout is calculated as follows: Step 1. Determine (or estimate) the actual 1-mile-race pace. it can be estimated from his last APFT by taking one half of his 2-milerun time. the energy systems used are allowed to recover.1 to 4 seconds = 1:59 to 1:56. . 52 seconds long (1:56 + 1:56 = 3:52). and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. 56 seconds to 1 minute. bicycling. 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. 56 seconds (1:56) for each 440-yard run. swimming. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. 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. Step 2.
interval training should be introduced into his training program gradually and progressively. there are two seconds of recovery. refer to Table 2-1. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. Follow each 440-yard run done in 1 minute. he should be ready for interval training. he should do it once a week. FARTLEK TRAINING In Fartlek training. He may also do recovery workouts of easy jogging on off days. During the recovery interval. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. 56 secons by an easy jog of 440 yards for recovery. monitoring THR and using it as a training guide is not necessary. another type of cardio vascular training sometimes called speed play. Because the heart rate is not the major concern during interval training. For each second of work.This can be done on a 440-yard track(about 400 meters) as follows: 1. Because of the intense nature of interval training. As with any other new training method. the heart rate usually falls to around 120 to 140 beats per minute. As the athlete becomes more conditioned. As with any workout. the workto. It shows common 1 -mile times and the corresponding 440-yard times. After a athlete has reached a good cardio vascular fitness level using the THR method. the athlete varies the intensity (speed) of the running during the . If he responds well. athletes should start intervaI workouts with a warmup and end them with a cool-down. his recovery is quicker.rest ratio is 1:2. 3:52). Thus. Each 440-yard jog should take twice as much time as the work interval (that is. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. with at least one recovery day in between. As a result. he may do it twice a week at the most. At first. 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. 2.
or on any other irregular terrain. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. over hills. through woods. The unit is divided into ability groups using 2-mile-run times. he starts with very slow jogging. It should then be gradually increased to four miles. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. depending on the terrain and fitness level. the athlete varies the intensity (speed) of the running throughout the workout. At this time he recovers by jogging at an easy pace. the distance should be one mile or less. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. bicycling. Alternate Forms of Aerobic Exercise Some athletes cannot run. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. Cross-country runs have several advantages: they provide variety in physical fitness training. and the running is not done on a track. At first. neither the running nor recovery interval is timed. Swimming. he runs hard for a few minutes until he feels the need to slow down. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. Each group starts its run at the same time. It can be used as both a physical conditioning activity and a competitive event. Instead of running at a constant speed. Those who add non-running activities to their training may not improve running ability as a consequence. . they may use other activities as supplements or alternatives. The speed and distance can be increased gradually as the athletes' conditioning improves. The object is to cover the distance in the shortest time. In such cases. It consists of running a certain distance on a course laid out across fields. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. athletes should start slowly and progress gradually. many runners prefer Fartlek training to interval training. As with all exercise. and they can accommodate large numbers of athletes. When ready.workout. Their drawback is that they require special equipment and facilities that are not always available. However. For these reasons. In Fartlek training.
etc.) in swimming alone. compare it with his THR and. Partial support of body weight by the water. tread water. Together these activities combine walking and running with moderate resistance work for the upper body. The swimmer should start slowly with a restful stroke.SWIMMING Swimming is a good alternative to running.. adjust the intensity. Some advantages of swimming include the following: Involvement of all the major musclegroups. he should stop to check his pulse. This is because. walking. one's THR should be lower than while doing the other forms of aerobic exercise. a athlete should set his THR about 10 bpm lower than while running. which minimizes lower body stress in overweight athletes. Compared with all the other modes of aerobic exercise presented in this manual (e. By modifying their THRs in this manner while swimming. After five minutes. For example. rope jumping. and do pool-side kicking for an excellent aerobic workout. CYCLING . Non-swimmers can run in waist-to chest-deep water. in order to effectively train the cardio vascular system during swimming. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. if needed. in swimming. Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. They can also do calisthenics in the water. cycling. It is used to supplement running and develop upper body endurance and limited strength. For injured athletes. Thus.g. running. Body position that enhances the blood's return to the heart. athletes will help to ensure that they are working at the proper intensity. cross-country skiing. the heart does not beat as fast as when doing the other types of exercise at the same work rate. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming.
requires no equipment. As the walker's fitness increases. he should walk 45 to 60 minutes at a faster pace. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. Athletes can alter the cycling intensity by changing gears. For interval training. The heart rate should be monitored to determine the intensity. Dis. WALKING Walking is another way to develop cardiorespiratory fitness. After about three months. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. athletes can bicycle outdoors or on a stationary cycling machine indoors. unless walking is done for a long time at the correct intensity. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). and causes few injuries. It is enjoyable. 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. However. He can increase the intensity by adding hills or stairs. a athlete recovery at low speed and/or low should set his THR at resistance.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. . adding hill Cycling should be work. the athlete can vary the speed and resistance and use periods of active For swimming. it will not produce any significant cardio vascular conditioning. A simple way to increase walking speed is to carry the arms the same way as in running. and increasing velocity.Cycling is an excellent exercise for developing cardio fitness.
and the frequency and duration of rest periods. It requires little equipment. the pace. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. and poles often obtainable from the outdoor recreation services.on country roads. boots. reaches to the armpits. squash. developing ever measured have been found in muscular and cr cross-country skiers. may be done almost anywhere. Although some regions lack snow. golf courses. Rope jumping. and in parks and forests. and the time spent jumping should be increased as the fitness level improves. these . however. The work load is determined by the difficulty of terrain. A beginner should select a jump rope that. However. one form or another of crosscountry skiing can be done almost anywhere . endurance. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. Cross-country skiing is easy to learn. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Some of movement of the arms the highest levels of aerobic fitness and legs. They should attain and maintain their THR to ensure a training effect. The action is similar to that used in brisk walking. and is not affected by weather. with skis. is easily learned. when doubled and stood on. Some runners use it as a substitute for running during bad weather.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. and racquetball) involve bursts of intense activity for short periods. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. open fields. Equipment is reasonably priced. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and the intensity may be varied as in running.
It is a motivating. hops. Progressively working against resistance will produce gains in both of these components.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. . the workout addresses every component of fitness. they are closely related. intensity. jumps. If strengthening exercises are included. 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. Although muscular endurance and strength are separate fitness components. Warm-up and cooldown stretches should be included in the aerobic workout. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. Workouts can be done in a small space by diverse groups of varying fitness levels. There is no prerequisite skill. If played vigorously each day. it helps improve performance in racket sports. they may be an adequate substitute for lowlevel aerobic training. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. challenging activity that combines exercise and rhythmic movements. and it can be totally individualized to every fitness level by varying the frequency. or many other calisthenics. Because running increases endurance. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. bodybuilding athletes need a high level of muscular endurance and strength. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. but the reverse is not necessarily true. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. and duration. In addition to cardiorespiratory fitness. One can move to various tempos while jogging or doing jumping jacks.
isotonic. with less likelihood of being strained or hurt through your daily exercises. But. at 180 degrees per second. affect it by varying the resistance throughout the range of motion. To achieve a constant speed of movement. Strength training is essential because it allows you to improve the way that your body works. Now.Strength Training Along with aerobic training.If you need to lose some weight. This requires the use of isokinetic machines. Isometric contraction produces contraction but no movement. 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. You don't have to have bulging muscles. Force is produced with no change in the angle of the joint. while not precisely controlling the speed of movement. Muscles that are strong are less likely to become injured. strength training is a very essential aspect of making sure that happens. With strength training. They are described here. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. you don't have to be a body builder here. sit-ups. Muscular Contractions Isometric. too. They are able to be used easier. There are other resistance-training machines which. Muscle burns through fat faster. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. . movements or even in accidents. as when pushing against a wall. you will be able to move flabby muscles and fat into lean muscles. you do want to develop lean muscles that are strong and therefore healthy. Isokinetic contraction causes the angle at the joint to change at a constant rate. Common examples are push-ups. for example. you also need to consider adding strength training to your workout. allowing you to lose weight faster.
makes the muscle and connective tissue more susceptible to damage. while in the eccentric phase (elongation) the muscle returns to its normal length. the muscle may be able to handle more of an overload eccentrically. may produce greater strength gains. isotonic. the overload must be applied thoughout the full range of motion. on the upward phase of the biceps curl. This is an eccentric (negative) contraction. To obtain optimal gains. the biceps are shortening. Each type of contraction has advantages and disadvantages. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. it adapts by becoming stronger. and each will result in strength gains if done properly. whether by isometric. Exercise a joint and its associated muscles through its complete . Isotonic and isokinetic contractions have two specific phases . The nature of the eccentric contraction. This greater overload. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. or isokinetic contractions. As a result. This is a concentric (positive) contraction. For example. Actually. During the lowering phase of the curl the biceps are lengthening. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. so there is more muscle soreness following eccentric work. in return. it is important to know the following strength-training terms: Full range of motion.the concentric or "positive" phase and the eccentric or "negative" phase. In the concentric phase (shortening) the muscle contracts. To understand the principle of overload. When a muscle is overloaded. however.
Repetition When an exercise has progressed through one complete range of motion and back to the beginning. When a muscle is overloaded by isometric. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). Similarly. Muscle Failure This is the inability of a person to do another correct repetition in a set. This is crucial to strength development. or isokinetic contractions.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. it adapts by becoming stronger. Set This is a series of repetitions done without rest. A 10-RM is the maximum weight one can lift correctly 10 times. isotonic. . one repetition has been completed. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.
For example. he momentarily cannot correctly do another repetition. These principles are overload. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. the seven principles of exercise must be applied to all muscular endurance and strength training. If one cannot do at least three repetitions of an exercise. after doing from 8 to 12 repetitions. multiply 200 pounds by 70 percent [200 X 0. to develop both muscle endurance and strength. the resistance is too great and should be reduced.Principles of Muscular Training To have a good exercise program. Although the greatest improvements seem to come from resistances of about 6-RM. . if a athlete's 1 -RM is 200 pounds. OVERLOAD The overload principle is the basis for all exercise training programs. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. the muscle must be overloaded. and variety. The exerciser finds and uses that weight which lets him do the correct number of repetitions. to achieve enough overload. programs are designed to require sets with 70 to 80 percent of one's 1 -RM.70 = 140 pounds] to get 70 percent of the 1 -RM. For a muscle to increase in strength. (For example. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. the weight selected should be heavier and the RM will also be different. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. In other words. an effective range is a 3-7 RM.) A better and easier method is the repetition maximum (RM) method. balance. regularity. However. The weight should also not be too heavy. recovery. For example. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. specificity. progression. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. The weight should be heavy enough so that. This weight is the 8-12 RM for that exercise. This weight is the 3-7 RM for that exercise.
. gains in muscular endurance will be greater than when using a 15-RM weight. the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. the greater the number of repetitions per set. . To optimize a athlete's performance. . there will be no further gains. it adapts by becoming stronger and/or by improving its endurance. but the gain in strength will not be as great. For example.Reducing the rest time between sets. the athlete must always strive to overload his muscles.Athletes who are just beginning a resistance-training program should not start with heavy weights. PROGRESSION When an overload is applied to a muscle.Increasing the resistance.Increasing the number of sets. However.Increasing the number of repetitions per set. To develop muscular endurance. If the workload is not progressively increased to keep pace with newly won strength. his RM should be determined from an analysis of the critical tasks of his sport. Whichever RM range is selected. . Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.) . This is his 12+ repetition maximum (12+ RM). With continued training. An overload may be achieved by any of the following methods: . 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 greater will be the improvement in muscle endurance and the smaller the gains in strength. (Good form is more important than the speed of movement.Using any combination of the above. when an athlete trains with a 25-RM weight.Increasing the speed of movement in the concentric phase. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. When a athlete can correctly do the upper limit of repetitions for .
if his goal is to do three sets of eight repetitions of an exercise. To improve his muscular endurance and strength. The athlete slowly does work-related movements he wants to improve and. REGULARITY Exercise must be done regularly to produce a training effect. this upper limit should be 12 repetitions. strength training for the identified muscle(s) will be beneficial. if his plan is to do 12 repetitions in the bench press. The principle of regularity also applies to the exercises for individual muscle groups. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8.12 RM). Exercise must be done regularly to produce a training effect. he ensures maximum carryover value to his chosen sports. A athlete can work out three times a week. but three workouts per week are best for optimal gains. RECOVERY . SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. Sporadic exercise may do more harm than good. he feels the muscles on each side of the joints where motion occurs. the principle of regularity is violated and gains in strength are minimal. These groups can be identified by doing a simple assessment. then increases the resistance by no more than 10 percent. He should continue with that weight until he can do 12 repetitions correctly. it is usually time to increase the resistance. the athlete must do resistance movements that are as similar as possible to those of doing the task. He then should increase the weight by about 5 percent but no more than 10 percent. If the athlete's performance of a task is not adequate or if he wishes to improve. in a given task.the set without reaching muscle failure. He continues to work with that weight until he can complete all eight repetitions in each set. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. For example. but when different muscle groups are exercised at each workout. In this way. For most athletes. at the same time. In a multi-set routine.
For beginners. you will be training your shoulders and arms to some extent as well as the chest. Beyond this basic level of training. For example. There should be at least a 48-hour recovery period between workouts for the same muscle groups. Someone at beginners level should work out all three main muscle groups. Sample workout routines are provided for someone at this level of training. and Friday and the upper body muscles on Tuesday. The chest. Consecutive days of hard resistance training for the same muscle group can be detrimental. Normally. and it's okay to work out all three muscle groups in each workout. When exercising in this fasion. the legs can be trained with weights on Monday. you begin training different sections of your body in each workout. 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. in part. you're also training secondary muscle groups at the same time. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. the legs. but they should allow at least one days recovery and between workout days. The recovery time between different exercises and sets depends. Wednesday. then you simply repeat the sequence once again. so that the same muscle or muscle group is not exercised on consecutive days. It's important to note that when training the primary muscle groups. Strength training can be done every day only if the exercised muscle groups are rotated. the recovery time between sets should be 30 to 180 seconds. There are also secondary muscle groups. Thursday. You can move on to a four day routine. . I recommend that you remain at this level for at least three months. and it is possible to have more than one day off or to put the rest days in between which ever days suit. the primary muscle groups should always be trained first in the workout. the arms. So for example. This is because when you train the primary muscle groups you also train the secondary ones. The muscles must be allowed sufficient recovery time to adapt.There should be at least a 48-hour recovery period between workouts for the same muscle group. at this level. and Saturday. Following this you would have a day off. MUSCLE GROUPS There are three main muscle groups. when doing bench press.the neck and the midsection. you may train your legs. the upper back and the thighs. on the intensity of the workout. Recovery is also important within a workout. For example.
repeatedly and don't take enough rest between workout days you'll burn out quite quickly. in turn. then the smaller muscIes. It's always important to judge by the feeling in your muscles and your general energy level. as a result. As a result. . BALANCE When developing a strength training program. Most muscles are organized into opposing pairs. they may not benefit very much from the workout. 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. There's little point in exercising at all if you only intend to do it for three months. But training at this level is not recommended for basic or intermediate level athletes. For example. The latissimus dorsi muscles will not be overloaded and. or pushing. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm.Beyond the four-day routine are five and six day routines. 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. followed by the muscles of the upper back and chest. you can train your upper body. while activating the opposing muscle results in the opposite. For this reason. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. If you do use too much weight. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. reduce the risk of injury. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). When you are ready for a day off. follow an overhead press with a lat pull-down exercise. Activating one muscle results in a pulling motion. Examples of these workouts are given later. for example then the following day. When planning a training session. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. movement. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. If curls are done first. It is important to do exercises that work all the major muscle groups in both the upper and lower body. For example. Split routines can also be used to integrate cardio training with weight training. do not hesitate to take a rest and spend some time recuperating. Sequence the program to exercise the larger muscle groups first. If you go for a run on one day. I have seen this happen many many time's. This technique helps ensure good strength balance between opposing muscle groups which may. Personally.
Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. both should know how to use the equipment and the proper spotting technique for each exercise. Correct breathing is another safety factor in strength training. as this can cause dizziness and even loss of consciousness. namely. The athlete should never hold his breath. For example. As long as all muscle groups are exercised at the proper intensity. 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. he can do squats with a barbell instead of leg presses on a weight machine. Also. The weight lifter should always do weight training with a partner. abdominal. Using different equipment. To ensure safety and the best results. and they may also produce better results. A natural tendency in strength training is to see how much weight one can lift. The athlete should periodically substitute different exercises for a given muscle group(s). SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy.training program can be very boring.then the arms. who can observe his performance as he exercises. There are also other factors to consider. for variety or due to necessity (for example. Lifting too much weight forces a compromise in form and may lead to injury. However. A poorly designed strength. and altering the volume and intensity are good ways to add variety. and phases of conditioning. low back. Each athlete must understand how to do each lift correctly before he starts his strength training program. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . or spotter. safety. he can switch to partner-resisted exercises or another form of resistance training. when in the field). Breathing should be constant during exercise. improvement will occur. exercise selection. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. As a general rule. changing the exercises. and neck.
Also. This is because the exercises have been selected purely for for their strength properties. Usually eight wellchosen exercises will serve as a good starting point. For example. increasing strength is only secondary to someone that is serious about body building. They should include those for the muscles of the leg. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. EXERCISE SELECTION When beginning a resistance-training program. and so forth. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. shoulders. This will help him train a greater number of muscles in a given time. an exercise like concentration curls for the biceps muscles of the upper arm. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. and not for . although an effective exercise. and inhale during the negative (eccentric) phase as the weight returns toward the floor. however. For example. but are good for developing strength. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. For most people. especially beginners. These exercises will be detailed in a following section. The exercise should provide movement at more than one joint. The concentration curl. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. low back. only works the arm flexor muscles.the floor. Power lifting is probably safer than an Olympic lifting. most of the exercises in the program should be "multi-joint" exercises. only involves the elbow joint. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. the pull-down exercise produces motion at both the shoulder and elbow joints. 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. On the other hand. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm.
By the end of the second week (4 to 6 workouts). This is very important. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Circuit training is done with lighter weights. A training is one particular form of circuit training. he should increase the weight until he can again do only 8 to 12 repetitions. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. he should use progressively heavier weights. because the beginner must concentrate at first on learning the proper form for each exercise. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. the weight should be increased. conditioning. . and maintenance. and with higher repetitions usually between 12 and 20 reps. During the second week. joints. Power lifting exercises will also be explained in detail in their own section. If he can do only seven repetitions of an exercise. the weight must be reduced. Also less rest is taken between sets during the workout.any traditional reason. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. During this phase. if he can do more than 12. When he can do more than 12 repetitions of any exercise. Several different circuit training routines will be given in this book. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. and ligaments. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. P. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. H.
The exercise period. Instead. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. however. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. recovery period. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. a second. and so on. The emphasis in this phase is no longer on progression but on retention.This usually involves an increase in weight of about five percent. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. More frequent training. unlike exercises performed in cadence or for a specific number of repetitions. The maintenance phase should be continued throughout his career and. As with aerobic training. 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. the maintenance phase is used to maintain that level. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. 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. After an appropriate period of rest. set of that exercise is done in an equal or lesser time period. As time goes on and he progresses. It does not hold back the more capable performer by restricting the number of repetitions he may do. third. is required to reach and maintain peak fitness levels. throughout his life. The use of timed sets. 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. he does not need to do more than one set per exercise. Although training three times a week for muscle endurance and strength gives the best results. Three sets per exercise is the maximum most athletes will ever need to do. . Maintenance Phase Once the athlete reaches a high level of fitness. ideally. If he stops making progress with one set of 8 to 12 repetitions per exercise. This process continues indefinitely. As long as he continues to progress and get stronger. one can maintain them by training the major muscle groups properly one or two times a week.
Timed sets can be applied to improving athlete's sit-up and push-up performance. and so forth) can be done. wide-hand. or give priority to. abdominal curls. Below.5 minutes. feet-elevated. As the athletes' levels of fitness improve. First. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. those muscle groups worked by the sit-up or pushup event. For this reason. and vice versa. At the same time. When . several of these will be given. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. as a general rule. by increasing the number of timed sets performed. a muscle endurance or strength training workout should not be designed to work exclusively. Thus. This is because the muscles worked by those two exercises will already be pre-exhausted. 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. or by any combination of these. a training regimen which exercises all be developed and followed. This ensures continued gains and minimizes boredom. 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. Thus. Following this sequence ensures that all major muscles are worked. and so forth) and sit-ups (regular. This is done by lengthening the time period of any or all timed sets. by decreasing any rest period between timed sets. different types of push-ups (regular. To meet this goal. here is a very time-efficient way of conducting push-up/sit-up improvement. the difficulty of the activity can be increased. In this way. the best procedure to follow when doing a resistance exercise is as follows. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. when a athlete performs a workout geared to develop muscle endurance and strength. To add variety and increase the overall effectiveness of the activity. close-hand. Then. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. perform a workout to strengthen all of the body's major muscles. do timed sets to improve push-up and sit-up performance. This having been said. abdominal twists. and to be assured that all emergencies can be met.
If this happens. athletes can before doing the other. When using timed sets for push-up and sit-up improvement. Thus. where they are located. this program may overwork some muscle groups. for the more advanced lifter.performing this type of workout. The beginning weight-training program will work most of the important. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. graphic 3-6@@@@@@ . balanced workout. For example. and biceps curl. During a timed set of push-ups. To ensure a good. For example. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. This program also includes exercises to strengthen the neck muscles. because of the nature of the situp. This applies when doing each timed set. several timed sets of push-ups can be done followed by several sets of situps. With this approach. athletes must set goals for themselves. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. the times listed in the chart above may prove to be too long or too short for some athletes. It has some duplication with respect to the lat pulldown. and their primary action. or vice versa. Finally. for the beginner. rest intervals must be placed between timed sets. major muscle groups. he should immediately drop to his knees and continue doing modified push-ups on his knees. pay attention to how the athletes are responding. The exercises should be done in the order presented. In the same way. It is a good program for beginners and for those whose time is limited. and make adjustments accordingly. However.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. an athlete may reach temporary muscle failure at any time before the set is over. Major Muscle Groups In designing a workout it is important to know the major muscle groups. as in any endeavor. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups.
Accelerate the weight through the concentric phase of contraction. and return the weight to the starting position in a controlled manner during the eccentric phase. Perform all exercises through their full range of motion. or with the correct equipment training alone is OK too. Always use strict form. or arch the body. With strength training. .Here are some tips for exercising through strength training. lunge. This helps to increase motivation. This can cause serious injury. Otherwise you can have a training partner to help with spotting. This small investment of time and money will allow you to improve your overall muscle mass faster. Begin from a fully extended. • Consider working with a physical trainer. 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. Do not twist. the intensity of the workout. and more effectively. • Work with a low amount of weight first. you'll want to increase this number over time to at least 30 minutes per day three times per week. • Change up the exercises that you do so that the process is easy and fun. Remember to include ten minutes before and after your workouts for warm up and cool downs! Key Points to Emphasize: Train with a partner if possible. Again. relaxed position (prestretched). Always breathe when lifting. You'll enjoy it and you'll see improvement in the tone of your body quickly. and inhale during the eccentric (negative) phase. lurch. you should add in ten minutes per day three times per week at least. Exhale during the concentric (positive] phase of contraction. then the smaller ones. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. Exercise the large muscle groups first. and end the concentric phase in a fully contracted position. and safety.
follow triceps extensions with biceps curls. However. but not more than 96 hours. it is unreasonable to expect that all folks can use them on a regular basis. All that is required is for the athlete. three times a week. to progressively overload his muscles. For example. the result is largely the same. Progress slowly. athletes should warm up. Whether the training uses expensive machines. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. and follow the principles of exercise previously outlined. Train the whole body. Sandbag exercises are very effective in strength-training circuits. to let the body recover and help prevent over training and injury. Alternate pulling and pushing exercises. there are limits to the type of training that can be done. Pull-ups.Allow at least 48 hours of recovery between workouts. safety is a critical factor. The availability of facilities may vary. pushups. They can improve an untrained athlete's level of strength. Concentrating on weak areas is all right. Although many towns have excellent strength-training facilities. sandbags. As with all training. not just specific areas. cool down. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. the development of strength does not require expensive equipment. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Never increase the resistance used by more than 10 percent at a time. situps. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. . or partners. Ensure that every training program is balanced. and single-leg squats are examples of exercises which use a person's body weight. The weight of the bags can be varied depending on the amount of fill. Sandbags may seem unusual but have some advantages. dips. but the rest of the body must also be trained. Exercise Programs When developing strength programs for people.
More than one exercise per muscle group may be used. the negative part of each exercise should take at least as long to complete as the positive part. the second half of each repetition as the exerciser returns to the starting position). and rest. This section will focus on weight training for body builders. the more effective they should become in providing the proper resistance for each exercise. As a general rule. Following are descriptions and illustrations of several PREs. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. increased caloric intake. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Weight training develops both strength as well as the size of skeletal muscles. They must communicate with each other to ensure that neither too much nor too little resistance is applied. The speed of movement for PREs should always be slowand controlled. Workouts are designed to focus on certain muscle categories. Weight training uses a variety of specialized equipment designed to target specific muscle . They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. The longer the partners work together. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. weight training. and foods are consumed with the intention to build the body's metabolism and increase mass. It is achieved through muscle conditioning.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. It uses the force of gravity to oppose the force generated by muscles through contraction.
Some people refer to weight training as strength training. If you are a beginner at weight training. you should not just "jump right in". While they are not exactly the same. Equipment used in weight training include barbells. size. exercises. the overall tone of that muscle will grow over time. 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. or shape. and weight moved to cause desired increases in strength. The basic principles of weight training are pretty much the same as those of strength training. Another form of weight training is resistance training. they are both similar to each other. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. You need to build up your strength and over-working your muscles can cause more harm than good. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. tempo. Strength training focuses on increasing muscular strength and size. I find I can concentrate better working out by myself. It involves a manipulation of the numbers of reps. sets. exercise types. and weight depends upon the desires of the body builder. First. endurance. When your muscles are resisting a weight. Personally I have never used a personal trainer or even a training partner. If you want to undertake it yourself. The specific combination of reps. Some of your muscles might be naturally stronger than others. pulleys. Different weights will give different types of resistance. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body.groups and movements. EXERCISES . These trainers can suggest specific workouts for you to begin with. sets. Building up slowly allows muscles to develop appropriate strengths relative to each other. Most gyms offer the services of a personal trainer that comes with the membership fee. you risk muscle injury which could hinder your progress. we'll define some common exercises for clarification. dumbbells.
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
Now that you know what exercises to do. Press the bar to arm's length over your head. shoulders military press. This can also be done with straight bar. Employees at the gym can help you with proper use of the machines. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. they will have many specialty machines that will work specific parts of your body. Lock your legs and hips and keep your elbows in slightly under the bar. Return to the starting position. dumbell press. you will use a barbell. The exercises listed above can be done either in a gym or in your home. Keep your upper arms close to your head. This exercise can also be performed with dumbbells or seated on a weight bench. front barbell raise. Lie on an incline bench and position your head at the top. Press bar overhead to arm's length. Stand with your legs about shoulder width apart and lift the barbell to your chest. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. side dumbell raise. 2 dumbbells. seated or standing or with 2 dumbbells and your palms facing in. If you are going to join a gym.Hold a barbell with hands a little closer together than shoulder width. front dumbell raise Standing Military Press For this exercise. let's look at a couple of sample workouts. . military raise.
Keep your body and wrists straight. Pull the bar straight up towards your chin.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. keeping it close to your body. . Let the bar hang straight down in front of you.
depending on what you want to work most. Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise .
Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Make sure you are lifting the dumbbells up rather than swinging them up. Then slowly lower them back down to your side again. Don't lean forward while doing this either or you risk injury to your back. With a smooth. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. but not quite locked. . controlled motion. Hold a dumbbell in each hand with your palms turned toward your body. Your feet should be about shoulder width apart. 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. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. palms facing backward.Stand with a dumbbell in each hand. so that both arms are in motion at the same time. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.
Switch arms after one set. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Hold two dumbbells with your arms hanging at your sides. Your back should be flat and almost parallel with the floor. Raise your shoulders up as far as you can go then slowly return to the starting position. Before starting. Concentrate on pulling your elbow back as far as it can go. Droop your shoulders down as far as possible. . Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Your left arm should be locked at the elbow so it will support the weight of your upper body. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. The dumbbell should end up roughly parallel with your torso. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Reach down and pick up a dumbbell with your right hand. look straight ahead instead of at the floor so you can keep your back straight.
You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. press the weight up back to the starting position. or adapted for use without the machine. Return slowly to the upper position. neck Lower Body calves thighs Barbell Squat Rest a barbell on the upper portion of your back. You can also use a wider stance to work the inner quads even more. Stiff Leg Barbell Place a barbell on your shoulders. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Keep your head up and your back completely straight. Standing Calf Raises This can be done with a specific machine found in a gym. until your upper body is parallel to the floor. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. You can put your heels on a 1 inch block to further work the quads. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. . Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. This can also be done holding a barbell. Keep your back as straight as possible and your chin up. Once you reach the bottom position. Bend at your waist with your legs locked. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. This can also be done with your knees slightly bent.
and straightening your leg. your shoulders should be directly over front foot. the more difficult the exercise. Keep your head and neck in line with your torso so that you are looking forward. If you have difficulty lowering yourself down this far. Your foot should be far enough in front of you so that when you bend your right knee. Now. and your chest should be directly over the middle of your thigh. raise yourself by pushing your hips slightly forward and up toward the ceiling. then switch legs and repeat. Keeping your front foot flat on the floor. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Lift your chest up and look straight ahead. your thigh and lower leg form a right angle. or alternate legs for each rep. leading with your head and chest. At this point. lowering your hips so your rear knee just clears the floor. Position your right leg forward in a long stride. Lunges Place a barbell on your upper back.the higher the box. Your shoulders should be directly over your front foot. sit your hips back (like you are going to sit in a chair). your knee should be directly over your toe. Reach one foot back and place your toe on the box. bend your knee (of your front leg). Pause briefly in this position. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Return to the starting position. At this point. Slowly bend your knees. Complete a full set. your hips should be sitting back. Stand up straight. then slowly straighten your legs and raise your body back up to a standing position.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . 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. Keep your opposite foot flat on the floor and point your toes forward. Place a barbell behind your head at the base of your neck. Keep your back tight and your chest out throughout the entire exercise. and lean forward slightly at the waist. Grasp the barbell with both hands with a wider than shoulder width grip. Mid Section . lower yourself until the knee of your front leg is bent 90 degrees.
place them three to four inches apart and point your toes inward so they touch. controlled movement . Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. If you are resting your feet on a bench.Crunches Lie flat on your back with your feet flat on the ground.don't cheat yourself by using momentum! Workout Routines Bulk Up . Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches. Begin to roll your shoulders off the floor. and your lower back should remain on the floor. or resting on a bench with your knees bent at a 90 degree angle. Place your hands lightly on either side of your head keeping your elbows in. Focus on slow.
. You can progressively increase the amount of weight you lift as you get stronger. but your mind will get prepared as well. you learn to push your muscles harder and inflict more damage that takes longer to recover from. get sore but bounce back quicker since the muscular damage isn't as severe. Again. repeated over and over on a weekly basis.Upper Body For the following exercises. You can adapt it as needed to suit your workout goals. This can be simple stretching as you get your body ready to work. Beginners. This is what bodybuilding is all about – a continuous cycle of one-step-back. don't worry. You should also have an appropriate cool down period after you are done working out. A warm-up session prior to working out can not only help get your body ready for exercise. on the other hand. two-steps-forward. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. It's a good thing for a bodybuilder to incur limited muscle damage. it's important to start out slow and not push yourself beyond your limits. With any workout. The reason is simple: as you get more experienced. This can also be simple stretching exercises and deep breathing. begin with two sets of 10-12 reps each.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. If the word "damage" makes you flinch. 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 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. you need to start out with some warm up exercises. This plan is just a suggestion. As a beginner. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. you can work out more frequently than more advanced body builders. Day 1 .
add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.Upper Body Increase your sets to 3 doing 10 .Lower Body and Abs Again.• 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.12 reps each • Chin ups (get assistance if necessary) .Rest Day 4 .
Day 1 . it can still be effective.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. Keep in mind that you won't get results as quickly with a fewer day workout. Here is a sample three day workout. and Abs Do three sets of 12-15 reps each. Chest.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 .Back. • 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 .Rest If a four day workout plan is too much for you. but if you need to start out slowly. . consider starting out with a two or three day plan.
Legs and Shoulders Do three sets of 12-15 reps each.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. When you consume protein and carbohydrates prior to a workout. your body can take advantage of that extra blood flow and work the muscles more efficiently. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . During training. Many people opt for a protein shake and a bowl of rice. there is increased blood flow to the muscles.Biceps. but you can choose whatever foods you want to get what you need. you should eat some protein and carbohydrates. 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. This is to make sure that you have enough energy to make it through your entire workout. . By doing this. Triceps.
The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. and flexibility. be sure to take note of how long it took you to get to that point. you want to build your body. try more weight. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Circuit training is a term associated with specific training routines. coordination. flexibility. This is to get the blood flowing through the muscles. The goal is to add weight until it's difficult to complete 8-12 reps. This could be a little time on a treadmill or walking. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. and speed. 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.It's a good idea to keep track of your workouts and how many sets and reps you are doing. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuits can also be designed to concentrate on sports skills. strength. It's also a good idea to do your first set with very little weight. Remember. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. On the second set. These include cardio endurance. Be sure and rest between sets to allow your body to adjust and recover. 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. not lift weights. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. endurance. add a little weight and do the exercise again. If you find that it's just a bit too easy. athletes' . Usually that's around a minute or two. It describes calisthenic exercises for developing strength. muscular endurance. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight.
Each has distinct advantages. At the same time. The time is monitored with a stopwatch. . A little imagination can make circuit training an excellent addition to a persons total physical fitness program. the quality and number of the repetitions done should be monitored. it can provide both fun and a challenge to any athletes' physical and mental abilities. number of time. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. or any combination of these. and no signal is given to move from one station to the next. number of athletes. and athletes rotate through the stations on command. a specific length of time is set for each station. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . Progress is measured by the time needed to complete a circuit. Free Circuit In a free circuit. and sequence of stations.Increase the time per station along with the number of repetitions. doing a fixed number of repetitions at each station. Fixed Circuit In a fixed circuit. Aside from this. there is no set time for staying at each station. and any number of athletes can exercise for various lengths of time. number of stations. athletes work at their own pace. number of times the circuit is completed. the free circuit requires little supervision. These include the time. but increase the number of repetitions. These are discussed below. . .Keep the time for completion the same.common tasks. number of stations. In addition. Almost any area can be used.Increase the number of times athletes go through the circuit. circuits can be organized to exercise all the fitness components in a short period of time.
Consider also the time it takes to move from one station to the next. a circuit may have ten stations. the time at each station should always be the same to avoid confusion and help maintain control. and taking 15 seconds to move between stations. As athletes become better conditioned. For example. athletes may run through the circuit three times. the athletesm should be divided into 10 groups of four each. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. Number of athletes If there are 10 stations and 40 athletes to be trained. Further. in this instance a rope jumping station must have at least four jump ropes. . 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. The whole workout takes less than 45 minutes including warm-up and cool-down. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. Having enough equipment reduces bottlenecks. When a fixed circuit is run. respectively. Another option is to have four rotations of the circuit.Time One of the first things to consider is how long it should take to complete the circuit. The exercise time at each station may be reduced to 20 seconds the second and third time through. circuits to develop both strength and cr fitness may have as many as 20 stations. On the other hand. Number of Times a Circuit is Completed To achieve the desired training effect. After the warm-up. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. A circuit geared for a limited objective (for example. exercise periods may be increased to 30 seconds or longer for all three rotations. developing lower-body strength) needs as few as six to eight stations. exercising for 30 seconds at each station. It is vital in a free circuit that no athlete stand around waiting for equipment. slowdowns. For example. Each station must then be equipped to handle four athletes. and poor results.
improving cardiorespiratory endurance may be the top priority. After deciding how many stations to include. Arrange the Stations A circuit usually has 8 to 12 stations. Imagination and fun are important elements in developing circuits that hold the interest of athletes. exercisers may follow . in a strength training circuit. conditioning drills. grass drills. the same muscle group should not be exercised at consecutive stations. while muscular endurance work may be secondary. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. in a circuit for strength training. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. 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. and guerrilla drills described in this section. calisthenics. the designer must decide how to arrange them. However. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. he should not limit the circuit to only these activities. For example. He can choose from the exercises. On the other hand. increasing muscular strength may be the primary objective. For example. For example.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. but it may have as many as 20. The six steps below cover the most important pects of circuit development. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s).
If the designer wants to include running or jogging a certain distance between stations. athletes may run five laps or for 20 to 40 seconds between stations. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next 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. By not exercising the same muscle group twice in a row. athletes can alternate hard exercises with easier ones. The choice of exercises for circuit training 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. he may do this in several ways. #########show exercises . Another approach might be to alternate between upper and lower body exercises. instructions for the stations are written on the signs. The sketch should include the activity and length of time at each station. However. The necessary equipment is placed at each station. In the gymnasium. they may run laps or run between spread-out stations if space is available.the pushing motion of a bench press with the pulling motion of the seated row. and all other useful information. The choice of exercises depends on the objectives of the circuit. In some cases. spreading the stations too far apart may cause problems with control and supervision. If some exercises are harder than others. the number of stations. Select the Training Sites Circuits may be conducted outdoors or indoors. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. each muscle has a chance to recover before it is used in another exercise. Outdoors.
Exercises such as the push-up. squat bender. They can help develop coordination. With a slow cadence. use 80 counts per minute. few calisthenic exercises are really unsafe or dangerous. On the other hand. SAFETY FACTORS While injury is always possible in any vigorous physical activity. Also. Finally. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Poorly-coordinated athletes. However. .Calisthenics Calisthenics can be used to help develop coordination. because of predisposing conditions or injuries. however. flexibility. knee bender. shouId not do the advanced exercises highly fit athletes can do. parallel bar dip. on the other hand. These calisthenics are noted. flexibility. However. Cardio Vascular and muscular encurance. the possibility of straining the lower back increases. cardio and muscular endurance. for the average athlete. use 50 counts per minute unless otherwise directed. and side-straddle hop can best be used in the warm-up and cooldown periods. lunger. and strength. athletes with low fitness levels. Although calisthenics have some value when included in a cardio circuit or when exercising to music. for the average athlete who is of sound body. For example. may find certain exercises less safe than others. and chin-up/pull-up. and directions are provided below with respect to the actions and cadence. such as trainees. When doing exercises at a moderate cadence. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. Calisthenics can be used to exercise most of the major muscle groups of the body. and strength. following the directions written below will produce satisfactory results with a minimum risk of injury. some of the calisthenics listed below may be done in cadence. Use good judgment before performing these exercises. Nonetheless. without support. will derive the greatest benefit from many of these exercises. a conditioned athlete may use multiple sets of flutter' kicks with good results. sit-up. with the lower back properly supported. calisthenics such as the bend and reach. flutter kicks are an excellent way to condition the hip flexor muscles. some people. Few exercises are inherently unsafe.
if the Monday-Wednesday. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. Such a program has variety. if athletes are working the same muscle groups and/or fitness components. The day after a "hard" training day. These exercises are beneficial when the athlete is fit and he does them in a regular. Progression and Recovery Other important principles for avoiding injury are progression and recovery. Programs that try to do too much too soon invite problems. they should work them at a reduced intensity to minimize stress and permit recovery. If this type of action is performed. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. Therefore. Also. slow stretching exercises. and crab-walk exercises. For example. Using such exercises for unconditioned athletes increases the risk of injury and accident.resisted exercises followed by a slow run. horizontal ladder. wheelbarrow. athletes can do running at THR with some light calisthenics and stretching. should be used. and follows the seven principles of exercise while. a certain level of muscular strength is needed to do them safely. it minimizes injuries caused by overuse. ballistic (that is. To ensure balance and regularity in the program. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. athletes should progressively train to build up to these exercises. The best technique is to train alternate muscle groups and/or fitness components on different days. Some athletes complain of shoulder problems resulting from rope climbing. This is especially true if someone has had a previous injury to the back. at the same time. not conditioning drills done to cadence.The key to doing calisthenic exercises safely is to use common sense.Friday (M-W-F) training objective is cardio vascular fitness. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. progressive manner. However. develops all the fitness components. The following are key points for ensuring safety during stretching and calisthenic exercises: . athletes can benefit from doing partner.
• If you can't leave the television. take them with you. Use static (slow and sustained) stretching for warming up. Start by working in exercise through aerobics and strength training into your day. This means feeding it the right regimen of movements. you need to give it the physical movement that it needs.Stretch slowly and without pain and unnatural stress to a joint. use only slow. If you can't leave the kids.. ballistic (bouncy or jerky) stretching movements. This is a great way to get in some quality time away from the television. cooling down. You get the exercise you need without missing your television program and time will fly by. Visit your local recreational center or community center. CALISTHENIC EXERCISES The following are some common calisthenic exercises. . which will make the process easier and even more enjoyable. if done. 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. consider these easy and fun ways to get in the exercise that you need. . controlled movements with little or no extra weight. Your Overall Body Fitness Plan To improve the physical fitness of your body. You can even start doing these things at home. .A combination of spinal rotation and bending should generally be avoided. use a stationary bike. However. To make it even better. During your favorite show. too. head out for a walk with your spouse for a few minutes.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. ride the bike.
When you begin to add these into your day. you'll probably find every excuse not to do them. It involves the ability to move a part of the body through the full range of motion allowed by normal. tests can be used to assess flexibility in the hamstring and low-back areas. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. Make it your goal to actually put together a workout that you enjoy. Yet. Your overall body fitness means exercise and movement. For many it's a great stress relief and it can be a lot of fun. Swimming. It will make all of the difference in how effective it is for you. However. climbing. Stretching should not be painful. comparing one person's flexibility with another's should not be done. in part.• Do sports and other physical activities that you enjoy. disease-free joints. No one test can measure total-body flexibility. . loading. playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise. Good flexibility can help an athlete accomplish such physical tasks as lifting. but it should cause some discomfort because the muscles are being stretched beyond their normal length. People with poor flexibility who try to stretch as far as others may injure themselves. to loss of flexibility. you will come to enjoy exercising. running. Because people differ somewhat anatomically. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. martial arts. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. Flexibility is the range of movement of a joint or series of joints and their associated muscles. Developing and maintaining it are important parts of a fitness program. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. and physical work with greater efficiency and less risk of injury. These areas are commonly susceptible to injury due. Flexibility is a component of physical fitness. A simple toe-touch test can be used.
This lengthens the muscles without causing a reflex contraction in the stretched muscles. stretching must be slow and deliberate. requiring a long slow recovery process. for best results. proprioceptive neuromuscular facilitation (PNF). our muscles would be allowed to overextend and tear. . and ballistic. and it prevents strains and tears. Without it.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. It is a safe and effective method for improving flexibility. The longer a stretch is held. When a muscle lengthens beyond a certain point. it can be an obstacle to athletic development. the myotatic reflex causes it to tighten and attempt to shorten. This lets the lengthened muscles adjust to the stretch without causing injury. To counter the reflex. not days. the easier it is for the muscle to adapt to that length. You may weaken the muscle. When pain results from stretching. There are four commonly recognized categories of stretching techniques: static. Every muscle is subject to the myotatic reflex. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. The reflex opposes changes in muscle length. especially during a sudden or extreme change. Set your stretching goals over a period of weeks or months. The athlete should feel slight discomfort. The athlete assumes each stretching position slowly until he feels tension or tightness. Although an important safety feature. Stretching Techniques Using good stretching techniques can improve flexibility. passive. by limiting range of motion and preventing the body from hurting itself. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. He should hold each stretch for ten seconds or longer. If you overstretch you can injure the muscle and end up decreasing your flexibility. This is the tension you feel during stretching exercises. Static stretching should not be painful. but no pain. These are described here and shown later in this section.
• Devote several minutes to stretching three to five days a week. and with proper form to avoid injury. This produces a safe stretch through a range of motion he could not achieve without help. or dynamic. or rubber tubing. 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. for five to ten minutes before stretching to warm up the body. Gently stretch to a point of tension and hold. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. to help him stretch. pole. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. Stretch gradually. bike riding. such as a towel. jumping jacks etc. Bouncing causes the muscles to tighten and increases the risk of injury. Individuals and units should not use ballistic stretching. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Safety Guidelines Stretching is only beneficial if done properly. it often forces a muscle to stretch too far and may result in an injury. including one increasing your flexibility. • Don't bounce or jerk when you stretch. • Complete a large muscle warm-up such as brisk walking. This is especially important if you've suffered a previous injury that may be affected by flexibility training.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. BALLISTIC STRETCHING Ballistic. . and as part of a warm up for any athletic activity. Other key points include: • Consult your doctor before starting any exercise program. Although this method may improve flexibility.
Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. it took years to get tight.Slow joggin-in-place or walking for one to two minutes. The following FITT factors apply when developing a flexibility program. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . • You should never feel pain in your joints during stretching exercises. Athletes should do these for five to seven minutes before vigorous exercise . as well as passive stretching and/or PNF stretching. Type: Use static stretches. blood pressure. Stop if you feel any pain. and increases the temperature of the active muscles. Be patient. • If you're a beginner. FITT Factors You should include stretching exercises in all of your workouts. then stretch further and hold that new position for 20-30 seconds. A mild sensation of pulling should be felt in the target area. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. start slow & don't over do it. . breathe normally and deeply with a feeling of relaxing the body. • Don't overstretch. If you do. • Hold each stretch with a feeling of lengthening the targeted muscles. • Hold the furthest point of any stretch for a few seconds.• Don't hold your breath. . Remember. Do them during the cooldown to help maintain flexibility. This causes a gradual increase in the heart rate. circulation. A recommended sequence of warmup activities follows. not pain. allow some time to see results. assumed slowly and gradually. stop immediately and consult your health care provider. Frequency: Do flexibility exercises daily.
Stopping exercise suddenly can cause blood to pool in the muscles. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. static stretching of the muscles to be used during the upcoming activity.Do not stop suddenly after vigorous exercise. Work each major joint for 5 to 10 seconds. knee/ankle rotations) to gradually increase the joint's range of motion.. and stretching exercises should be a major part of both. thus helping reduce the risk of injury. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. .Slow. Hold each stretch position for 10 to 15 seconds. It also increases the joint's range of motion and positively affects the speed of muscular contraction. . . Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. for example. to increase the intensity level before the activity or conditioning period. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. The following information explains the importance of cooling down and how to do it correctly. thereby reducing blood flow to the heart and brain. .Slowly mimic the activities to be performed.Calisthenic exerciese. and do not bounce or bob.Slow joint rotation exercises (for example. For example. . as described in another section. arm circles. as this can be very dangerous. After running. lift a lighter weight to warm-up before lifting a heavier one. one should walk for one to two minutes. The warm-up increases the flow of blood to the muscles and tendons. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. This helps prepare the neuromuscular pathways.
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. Be careful not to overstretch. if possible. You may also work on it at home. Athletes who are overweight should follow a fat loss program. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness.. A more accurate way to determine body composition is by hydrostatic or underwater weighing. This may provide better movement and less friction in the joint.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. However. The muscles are warm from activity and can possibly be overstretched to the point of injury. The following exercises should be performed slowly. Stretching is one form of exercise that takes very little time relative to the benefits gained. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. this method is very time-consuming and expensive and usually done only at hospitals and universities. Use partner-assisted or PNF techniques. Such programs include sensible diet and exercise regimens. . Rotation Exercises Rotation exercises are used to gently stretch the tendons. ligments. .
Although that sounds even worse. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. If you don't fall into the well-muscled category. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. If you exceed the weight listed for your height. No single food choice is necessarily a bad choice. Yet. Poor choices like a lunch of soda. This exercise program meets the requirement to be physically active everyday. And. We aren't talking about a diet that you will go on to lose weight and then come off of later. it's time to starting making some changes to your lifestyle. However. here. Think of your diet as being free. Take a look at the weight allowed for your height as shown in Table 1. you can do it with lots of favors that you AND your children will enjoy. You need a diet that is actually a way of eating. full of taste and adventure. gender. only a small percentage of their total body mass may be fat. Don't think about a diet that's taxing. . limiting or boring. you may not necessary be over fat. dieting is something that is simple to do healthily even if you can't live without certain foods. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. People always want to know if a particular food is good or bad for them. You can do it even when you are in too much of a rush and don't have time.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. Too many bad choices over time can accumulate into a poor diet. What you need to accomplish through a diet is to train your body to eat healthily. which is best accomplished by a combination of eating less and exercising more. not a temporary thing but a permanent thing. 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. open. But. chips. and height. Losing one to two pounds a week is a realistic goal. You Are What You Eat. we aren't talking about a diet to lose weight. troublesome. too. 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.
All sorts of problems arise from not eating a healthy diet of food. fats. 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. whole grains give you so much more health. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. Unlike "white" foods. • Fruits are sweet so they can solve the sweet tooth. In the way of your body.What's Healthy? The foods that you need play a significant role on your health. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. and sugars that can cause you health issues. • Your blood pressure rises. • You are more prone to limitations physically as well as mentally. They don't cause you to gain weight like others. and they are very low in calories meaning you can eat more. your heart rate increases to unhealthy levels. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. your body will not be able to perform as well as if you gave it the highest quality foods. In our machine look at the way that food works. • Without nutrition. improve your physical fitness from the inside to the out. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. They provide antioxidants to a high level that helps to heal your body. But. . If you don't give it quality food. it won't perform the right way. the food that you consume is the fuel that your machine needs. • Your body does not heal as quickly from injury. healthy food is just as important. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. your body can become ill faster and with greater intensity. If you consume the wrong foods all of the time. • Whole grains are also an important product of a healthy diet.
Those that do not get enough fluids end up having a body that retains water rather than having less. All foods and drinks should be noted! . 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. Consuming enough water means that you'll system is hydrated. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. If you don't do anything else. if you need to lose weight.• Water intake is also important. causing you to keep in all that you can. Your doctor may have additional or different recommendations for your health. The good news is that you don't often need a lot of work to make them happen. What do you eat for breakfast. you need to reduce this amount to at 1500 to 1600 calories per day. If you are dieting and need to lose weight. Where Are You Now? When it comes to improving your diet fitness. you're eating less and that you aren't getting as many calories from other liquids. take note of how a normal day or week goes for you. In addition. You need protein but you shouldn't want to get it from fatty meats. too. you need to take into consideration the location that you are right now. Dieting To Lose Weight Finally. improving these five areas is all you need to do. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Spend one or two days recording the foods that you eat in an average day on a piece of paper. • Meats are important parts of the diet. The average person should consume about 1800 to 2000 calories per day. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. too. 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. He or she may recommend a diet that is different for your specific health issues. The body goes into dehydration mode. 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.
Look at your list of foods and see how many of them are high in transaturated fats. For example. that's a different story. If you just love the taste. I Can't Give It Up! If you are one of the many that feel that they can't give up the foods that they love no matter what. Next.2. 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. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . are you connected with that big slice of apple pie because it was your favorite growing up. If you need apple pie to feel safe. they aren't all bad! First. find out why it is that you can't give them up. sugars and calories in general. you need to address this emotional problem. you can find ways to get much of the same taste without a lot of the calories. Being honest with yourself is important. For most people this is as simple as tracking what they eat over the period of a few days to a week. though. If you love your mashed potatoes loaded with gravy. you may have an emotional attachment to the foods. Don't worry. Figure out how many calories you are consuming in an average day. there are several key things for you to address. anxious. How often did you eat without actually being hungry but being instead bored. 3. sour cream and butter just because you love the taste. 4. 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. 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. For example. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods.
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. instead of eating it every few days make it the reward that you get for a week of good eating. You should know what types of foods you can not eat. 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. your diet fitness can threaten your life through disease and even early death. use it in a different way. There are certain times in life that foods become prime suspects to leading to health risks. The awful. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy 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. high cholesterol foods that you currently are eating. . But. Here are several key areas to make changes and exactly how you should make them. and therefore you can improve your health overall. limiting diet that's going to make your taste buds go permanently bland is up next. If you are a diabetic. Yet. If you don't know you should talk to your doctor about this. How Can You Improve? Okay. if you give it a try you may find that you like these foods better than you do the high fat. Don't fret about the foods you love.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. We've already talked about what foods you need to eat for a healthy diet. 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. For example. now you need to consider how you will make changes that you can actually live with. remember moderation is the key factor in real diet fitness health. Food isn't worth the risk of your life. here is comes. Indeed you may want that slice of apple pie. If you can not commit to making changes here. That's exactly what you need to strive for here. This section of our book is long for a reason.
Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Instead of using a lot of salt.Heart Health Improving your heart's health is essential. Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat. 1. you are in a hurry and who has time to chop up vegetables? Well. . Antioxidants can help to transform your health. replacing the vegetable oil in your diet with olive oil. 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. in moderation can improve your health. try other flavor additions to your dishes. they help to remove toxins from your body which means a reduction in risks of cancer. The darker. 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. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. In addition. For this. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. And. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. the more antioxidants are in it. Consume more fish. You should try to consume at least 2 to 3 servings of fish per week. richer and brighter the color is. there are various foods that can help you to improve your hearts health. 2. Reducing the amount of sodium that you take in is also a key factor in improving health. eat lean cuts of meat. For example. there are reasons why an investment in a bit more time here can literally save your life. They can help to unclog your heart's arteries from cholesterol. Yes. A good way to know if they are in the foods that you are eating is to look at the color of the food. Garlic is a great antioxidant for your heart too.
salts. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Look at labels. To help you to not feel hungry. 6. Replace white rice and pasta with whole grain. . can lead to increased health risks for cancer and they put the pounds on. 2. Replace white bread with whole grain bread. Try to look for ways to improve your current recipes through replacing butters. It adds weight to your body and it causes all types of health risks later in life. Avoid the aisles and you'll improve your health overall. unhealthy foods with foods that are better for you. Don't reach for beef. Start looking for leaner cuts of meat. butter or creams.Many foods that are pre-made contain high amounts of preservatives. eat a bit slower. cholesterol. 3. we'll make it simpler for you. is to visit your grocery store and walk around the outside aisles only as much as possible. meats that are high in saturated fat are clogging your heart. Look at your grains. One good switch is with ground meats. Learn to read labels so that they tell you what's in the foods you eat. 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. Reduce the amount of fat. The produce section is your friend filled with riches. Remove soda from your diet. or products that are placed in foods to keep them fresh and looking good. milks. eggs and other fresh products usually line the walls of the building. No boxed dinners. The trick you should follow. You won't notice the taste difference. no frozen entrees. 4. then. Some of these preservatives can clog up your heart. Eat more fruits and vegetables. Remember. and sugars in the foods that you eat. Add one new recipe to your diet each week. Visit the website of the American Heart Association to get heart healthy recipes. Eat more fish. Reduce portion sizes. No food in one sitting should be a larger quantity than the size of your palm. Meats. but replace at least part of it with ground turkey or pork. chicken and pork over beef. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. 5. This single movement alone will improve your health considerably.
learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. the foods you eat can make a huge difference in the effectiveness of your program. Don't make sacrifices here for speed. convenience or habit. but that requires the breakdown of body protein from muscle.If you need to lose weight. Many people don't pay enough attention to the types of food they eat. you will get into the habit and will eventually love the differences you have made. . Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. When your muscles are filled with glycogen. guaranteed! EATING RIGHT When you decide you want to undertake a body building program. While you may love food. 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. Remember. Food is a requirement to living and a healthy diet is an essential part of living a long life. Glucose also provides energy for your brain and making blood in your body. Glucose is a simple carb that is stored in your muscles and liver as glycogen. then you need to consider a calorie reduction. To have enough energy to perform your workout. Food supplies us with calories. Glucose can be made from protein. you'll need a lot of different nutrients. If you're not eating enough carbohydrates. But food is very important in a body building program. Dropping just a small amount of weight means that you need to eat less and do more physically. your body will start breaking down muscle tissue for glucose. One of the most important would be carbohydrates. Calories are tiny bits of energy that your body uses to perform work. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. while making changes at first is a challenge. Carbs Carbohydrates are the body's main source of glucose. Glycogen is the principal form of energy that is stored in muscles.
After training. or muscle building. Women multiply their body weight by two to get their carb gram intake. it is also the best time to load up on carbs. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. The resulting insulin spike is a double edged sword. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Along with carbs. and besides your postworkout meal. Your body must replenish these levels before stimulating the fat storing machinery in the body. and aiding in muscle glycogen formation and growth. Eat some simple carbs after your workout and eat more of them. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Honey. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. For men. For example. it can prevent muscle catabolism while promoting anabolism. 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. state. That number will be the amount of grams that should be consumed daily. the amount of carbs that should be taken in by multiplying their body weight by three.typical simple carbs . potatoes. . Eat about 25% of your daily carbs at this meal. oatmeal.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. If you have not been working out. and brown rice. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. Breakfast is definitely the most important meal of the day. you must consume enough fiber in your diet. Focus on unprocessed complex carbs like sweet potatoes. whole grain breads. Blood sugar and muscle glycogen levels are low from your overnight fast. Divide your carb meals into six servings throughout the day. A high carb intake at your post training meal will have less chance of being stored as fat. however. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. sugar and refined foods such as white bread and white rice . Beans and oatmeal are two excellent sources of fiber.are digested quickly and easily. the intake of simple carbs can stimulate fat storage. If you eat too many carbs in one sitting.
you will want to rotate your carb intake. Amino acids are the building blocks of protein. if you consume more than you lose. then the standard 600g for the next two days. If you eat carbs late in the day. then 50% more (900g) for the next two days. That is made possible because proteins are the basis for body structures. If you are needing to lose some fat along with building your muscles. This is not good because the opposite is now happening. and then increases insulin levels (ensuring no loss of muscle) on the final two days. burned. repairing. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle.As your day wears on. this is something that you want. state. nitrogen balance is an important concept to keep in mind when talking about proteins. You usually see this in people who are starving. Watch out. If you lose more nitrogen than you consume. Obviously. or have a fever. Eat 50% fewer carbs (300g) for two days. The total carb intake is the same. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. injured. and replacing tissues. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. if your protein output exceeds intake you would have a negative nitrogen balance. you will be in an anabolic. On the other hand. and protein is retained in tissue as new muscle is added. your carb intake should decrease. try varying the volume of intake. your body will break down muscle tissue to get it. This puts your body in what is called a catabolic state. Protein is involved in growing. Glucose molecules make up carbohydrates just like amino acids make up proteins. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Your energy requirements will also decrease at this time. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). For body builders. so your body won't need as much. Protein Another important nutrient every body builder needs is plenty of protein. Your body is degrading muscle and other body proteins. or muscle building. your body will store them as fat and increase weight gain instead of muscle mass. Protein intake exceeds output. . For example.
Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. even when you are building the perfect body. When calculating the amount of protein you are eating. Many diets have you cutting back on fat and carbohydrate intake. you'll need the amino acids in protein to work in your body. you'll need to eat more protein to counteract this effect. would need to eat 200 grams of protein every day to put the body in an anabolic state. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. catabolic means muscle loss. Saturated fat is bad. your body won't grow when it is in a catabolic state. 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. steak. and eggs. you need to focus on the complete sources rather than those that are incomplete. milk 2 T.An anabolic state is when your body has a positive nitrogen balance. A 200 pound body builder. you'll still need some fats in your diet. The key to fat intake is to stay away from bad fats and only eat the good fat. Fats are the main source of energy in the body. Fat combines with glucose for energy in order to spare the breakdown of protein. Be aware of the amount of protein you are eating and make them work for you instead of against you. cooked 5 oz. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. . therefore. your body cannot break it down very well. cooked broccoli 1 c. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c.build muscle. These are the fats that contribute to heart disease and high cholesterol. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. To compensate. Fats Yes. Because of the chemical composition of saturated fat. but if you want to get ripped with your body building program. protein can do what it is supposed to do . In body building contexts. Ultimately. concentrate on the complete sources of protein like meat. The general rule is to consume daily the same amount of grams in protein as your body weight. That way. While there are proteins in other foods. fish. your protein intake should increase to 1 1/2 times your bodyweight. If you are dieting while body building.
and even Type 2 diabetes. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. as well as egg yolks. Trans fats should also be avoided. These fats are most often found in fish and can have some significant health advantages. Fats are actually an important part of any diet. They can reduce inflammation. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. seafood. Trans fats cause an over activity in the immune system and are linked to stroke. At room temperature. They play an important role in protecting the body's vital organs. This type of fat is often used in commercially processed food because they are preserved longer. Fats keep the body insulated. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. fatigue. . fat. These fats are found naturally in foods like nuts and avocados. maintain healthy hair and skin as well as providing a sense of fullness after meals. so they should be limited. and improve brain function. They are also more readily stored as body fat. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. Unsaturated fats are easier for your body to break down. Omega 3 Fatty Acids can actually help combat conditions such as depression. well. Elevated levels of LDL can clog arteries and cause heart disease. So basically. Because they reduce inflammation in the body. whole milk dairy products like milk and cheese. Unsaturated fats are in liquid form as in oils. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. heart disease. 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. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. help prevent cancer growth. joint pain. You should truly strive to eliminate all trans fats from your diet. and diabetes. saturated fats are hard and solid.Saturated fats are commonly found in animal products such as meat.
so when those levels are down. it slows down your metabolism hindering your body's ability to process foods. Alcohol contains nothing but empty calories. Many people like a drink or two or even three to help them unwind and relax. instead of topping with chocolate or candies. For one.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. you will want to pay close attention to the foods you are feeding your body. phosphorus. . About a 1/2 cup is a good amount. you will not be as intense in your lifting and weight training. Because your cells aren't holding as much water. magnesium. That includes alcohol as well. relaxation and growth including calcium. As many know. Not only will having a hangover lower your workout intensity. • Use olive oil in salad dressings and when cooking • When baking. it becomes much harder to build muscle. 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. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. But when you are a body builder. Not only that. but drinking actually lowers protein synthesis by twenty percent. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. alcohol can have a detrimental effect on your progress. iron and potassium. you must be careful not to overdo on the fats. It has no nutritional value but it does contain high caloric content. Having higher levels of testosterone can help with your workouts by making you more aggressive. 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. hydrated and even over hydrated muscles allows for a much higher anabolic environment. In fact. it dehydrates your muscle cells. Alcohol consumption also hurts muscle growth. There are several reasons why it does this.
you won't be doing yourself any good. you'll need much more.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. and water unlocks the power of those vitamins. and you should. then you need a basic mega-vitamin. but if your diet stinks. Soda. Use artificial sweeteners instead. thinking there's a shortage. This water is stored in extra cellular spaces. When water is in short supply. If the liver is doing some of the kidneys' work. the body. For this to work properly. creating an anabolic environment needed for muscle growth. Without enough water. Supplements like creatine work in part because it pulls water in muscle cells. begins hoarding it. urea (a toxic substance). The liver metabolizes stored fat for energy. In addition. Many vitamins are water soluble. and tea don't count either. your skin starts looking soft and puffy. Water is part of every single metabolic process that the body undertakes. Water is especially important when following a "high protein" diet. Contrary to popular belief. You can workout with the intensity of a professional. some of the load is transferred to the liver. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. drinking water can actually help you shed excess water weight. the kidneys can't function properly. For body builders. but for body builders. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Water is good for you anyway. Plus. Water flushes out toxins and other metabolic waste products from the body. it can be especially important. and ketones. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. if you're training hard. If you're going to be using supplements in your body building program. When this happens. water can help them work. as it helps remove excess nitrogen. it burns less fat. you need plenty of water. The caffeine can increase fluid loss. A good diet is essential to an effective body building program. then you need even more water to help your kidneys do their work. water can actually reduce feelings of hunger. • No regular soda! Diet is better for you anyway and doesn't contain sugar . so you're not getting the hydration you need. If you're eating big to gain weight. coffee. In other words.
• 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
cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. Add the chopped onion and mushrooms. spinach. Ground Turkey Breast Sauce 1 lb. . skinless chicken breasts. Serve. stir together mustard and garlic. egg. Serve over your favorite type of noodle. thawed and dried 1 egg lightly beaten 8 oz. cover and cook on low for 45 minutes. Serve plain or over brown rice. Can diced tomatoes w/ basil. Bake at 350 degrees for 30-35 minutes. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Optional: Garnish with lemon slices. Serve. or put toothpicks through them. Pan Broiled Fish 1 lb.15 minutes. Drizzle with lemon juice. In a separate bowl. Arrange fish and zucchini in a single layer in a large pan. Sprinkle with paprika and capers. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Put the all spice. Top on whole wheat pasta or brown rice if desired. slice in half and flattened Combine the onion. garlic & oregano Arrange fish filets in a single layer in skillet. Turn fish over. Tie the chicken breasts together with butchers twine. Add browned chicken. Fish filets One 14 oz. Put a dollop of the mixture into each chicken breast. drained capers Paprika to taste Rinse fish and pat dry. low-calorie Dijon mustard 1 clove garlic. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. or until the fish easily flakes with a fork. frozen spinach. Broil on top rack for 5 minutes. stirring occasionally. and cheese mixture in a bowl. Pour the spaghetti sauce in. Cover and cook over medium heat for 10-20 minutes. low fat ricotta cheese Salt & pepper to taste 4 boneless. Cover with tomatoes and liquid. spread with mustard/garlic mixture. Uncover and cook an additional 15 minutes. salt and pepper in. 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. minced or pressed 2 tbsp.
Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. Mix well and spread over bread.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Add cheese if you like and let it melt after turning the burner off. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. plain. Rice & Beans Cooked Shredded Chicken Breast 1/2 . Add tuna and sprinkle with seasoning. Cook tuna to desired doneness. Add mayo. 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. black pepper. combine all ingredients and stir until well-mixed. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. and tuna. or just use more egg whites. beans. Top with lettuce or spinach leaves and second slice of bread. You can eat this on some whole-wheat bread. or over some brown rice. barbeque sauce In large bowl or Tupperware. Chop egg whites and add to medium bowl. This is also good cold. Add tuna with an amount of Worcestershire Sauce that you like. Add barbeque sauce and stir together until well-coated. Chicken. 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.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Microwave for approximately 1 minute when ready to serve. Fiery Chicken Deluxe . mustard. and chicken. Cook to desired texture. low fat mayonnaise 1 tbsp. combine rice. Eat plain or on a bed of pasta.
You can grill rolls than for seven minutes on the electric grill at 375 degrees. salt with chicken in a container and really roll the chicken breast around in the mix. Dried parsley Juice of 1/2 lemon 1 lb. cayenne pepper. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. then let it sit in the refrigerator for 3 .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. Makes 2-3 servings Garlic Roasted Vegetables . Put chicken slices in the container. Place one slice of turkey bacon on each slice of chicken breast. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. the juicier it will be) This works best with a Foreman-style grill. Add garlic and sauté 1 minute.10 hours (the longer. Heat wine in a medium skillet over medium heat. Fresh bay scallops. 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. minced 1 tsp. or bake them for 25 minutes at 375 degrees. Place one asparagus stick on the top and start rolling it. Cover and cook 1 minute. 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. and put the green beans in for 2 . Give the asparagus a quick wash. rinsed and patted dry. Once the roll is ready. Pre-heat. depending on how thick you would like your roll to be. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. add the salt and pepper. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. mustard and honey. Snap off tough ends of asparagus and remove scales with vegetable peeler. Let it marinate for 25 minutes. Add parsley and lemon juice. Cut chicken into two to four thin slices.
celery. sunflower seeds 2 tbsp. Combine all the vegetables into a tinfoil bag. chopped 1 tbsp. Workout Energy Salad . or 3 tbsp. Chicken Salad Roll-ups 1 lb. peeled and cut into 6-8 wedges 1 large garlic bulb. and yogurt. dried thyme. chopped 1 green onion. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. peeled and quartered 6 shallots. cooked 2 tbsp. dried fruit bits 1/8 cup celery. julienne 1 carrot. drizzle with oil and stir to coat. sealing with a pleat. broken into cloves and peeled 1 tbsp. 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. fruit bits. Fold foil edges together. Great with meat. Combine with sunflower seeds. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. olive oil In the Oven: Preheat oven to 400 F. On the Grill: Turn barbeque to medium. peeled and halved 2 medium onions. and pepper. Cut two 12 in. skinless chicken. or wrap roll-ups in plastic wrap for later use. julienne 1 cup dry white wine 1 tsp. or 3 tbsp. Top each piece of fish with tomato. square pieces of foil. peeled and quartered 6 parsnips. Makes two servings Fish in Foil 1/2 lb. fresh 4 tbsp. Sprinkle each with wine. green onion. zucchini. and carrot. Roast for about 30 minutes or until tender. chicken and fish. Combine all the vegetables in roasting pan. Roast for about 1 hour 20 minutes or until tender. fresh. herbs. boneless. Spread a little chicken mixture on lettuce leaf and roll up tightly. Serve immediately. and place in mixing bowl. drizzle with olive oil and stir to coat. Bake for 15 minutes. dried rosemary. Salt and pepper to taste. Drink.6 carrots. chopped 4 small zucchini. halibut. Salt and pepper to taste. cut in two pieces 1 tomato. Place a piece of fish on each square of foil. Repeat until mixture is used up.
combine steak. sliced 1/2 cup mushrooms. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. and pour over salad. and shake until thoroughly mixed for the salad dressing. broccoli. sliced 1/2 tbsp red wine vinegar 1/2 tbsp lemon juice 1/4 cup nonfat yogurt 1/2 tsp mustard 1/4 tsp ground pepper 1/2 head of lettuce 1/2 tomato. and onion. celery. combine the vinegar. high blood pressure. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. and pepper. parsley. In a screw-top jar. You don't necessarily have to be dieting. avocado. combine lettuce. sprouts. Shake vigorously. cut in strips 1 cup broccoli. torn into bite-sized pieces 1/3 cucumber. basil In a medium-sized salad bowl. yogurt. torn into bite-sized pieces 1/3 cup spinach.1 cup lettuce. . tomato. Weight control . cucumber. peeled and sliced 1/3 tomato. lemon juice. In a screw-top jar. green beans. mix olive oil with lemon juice and herbs. sliced Fresh parsley In large salad bowl. The higher the fat. mushrooms. 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. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Muscle Density Broccoli Salad 1/2 pound cooked steak. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. and diabetes. and sunflower seeds. carrots. The spin-off is less likelihood of developing heart disease. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. cooked and cut 1 stalk celery. sliced 1 green onion. mustard. Aerobic fitness is related to an individual's body fat. Arrange salad on a bed of lettuce leaves. cooked and chopped 1 cup green beans. Nutrition is very important when you are trying to build up muscle mass. mushrooms. spinach.it's time to make the fitness connection In many cases fitness begins with weight reduction.
unhealthy.a. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. Compare the benefits of a sound nutrition with the consequences of crash diets. dehydration. lifestyle changes. (2) Get motivated.. Enjoy the payoffs:. (3) Develop a strategy (diet. (4) Carry out the strategy. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. Making nutrition work Improving your nutrition will increase your mileage in many ways. potential serious illness and a slowdown in your body's metabolism (the rate your body burns calories) Sound Nutrition: Gives a sense of accomplishment Crash Diets: End in eventual weight loss and failure . and too strict and will lead only to temporary weight loss. (3) A sense of accomplishment. exercise routine. You can even lose weight while improving performance. (4) A feeling of pride. headaches. b. Invest in yourself. (2) An improved self-image. (1) Make a decision to lose weight and shape up. Stay away from food fads they are usually boring. (1) A healthy appearance.. and so on). 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.
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)
however. Braise in covered pan on stove top or pan broil in a nonstick pan. b.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. But if you plan your diet. poultry or fish without adding fat. you can include a favorite high calorie food item as a special occasional treat. and add spices to enhance flavors. and dry beans group. Cook meats on rack so that fat can drain off. or sparerib is too tempting.a memo to the cook for cutting calories during food preparation a. (1) TRIM fat from meat. For them trying to eat just a cookie. or simmer meat. and diet according to your plan. fish. and baked products. broil. piece of candy. The urge to eat the whole thing becomes too great. Good cookin' for good lookin . The milk and cheese group. (2) Substitute plain. soups. (2) Roast. Many people. You have to make and follow your own rules according to your ability to control what you eat. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. Avoidance is one means of control. bake. The meat. (3) Remove skin from chicken or turkey. (1) Use skim or lowfat milk in recipes when making puddings.5 liter = 17 ounces .7 liter = 24 ounces . . have a particular food obsession that must be recognized. poultry. sauces.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces .
(4) Chill meat broth until fat turns light and solid on top. or lemon juice for your salad. Avoid gravies. skim or peel fat off and discard. Substitute lower calorie ingredients. (2) Avoid recipes for baked products that require large amounts of fat and sugar. b. With a spoon or knife. sauces. c. d. steamed. Some fruits may be broiled or heated with spices added for flavor. butter. (2) Go easy on sauces. Dining tips a. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. avoid those prepared in cream . The bread and cereal group. schnitzel). remove the coating and eat only the meat. most restaurants have them. Request diet salad dressing. The vegetable and fruit group. or baked rather than fried potatoes. butter. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. Remove all the visible fat from the meat. (3) Try lemon juice or vinegar on salads. (1) Steam. broil. and deep-fried food. and margarine. (3) Check ingredient labels for fat and sugar content. (1) Use less fat and sugar than called for in recipes. boil. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. vinegar. Starchy foods are not fattening when consumed in moderate quantities. c. (5) Have boiled. or bake vegetables. However. Cut way back on regular salad dressings. Check nutrition information label for total calories in each portion. or sour cream. If the meat has been fried (southern style chicken. Season with herbs and spices. d.
sauces or deep-fried. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. black coffee. e. sugar. cookies. Avoid rich desserts. macaroni. and mineral water add no calories to your diet. b. For example. Also. (1/2 cup) Hard liquor. g. jigger Dry wine. cakes. European beer. if you must. 11/2 oz. pastry. (8) Plan snacks. honey.) Food Calories 160 250 165 110 200 300 Educate your appetite a. rice. 4. Plan your food intake and abide by your plan. a few crackers or pretzels. 1/2 liter Cocktails. jelly.6 oz. gelatin. Lowfat milk is also a nutritious choice. If you MUST have a snack. Low-calorie beverages. Follow these tips to lose weight and body fat. . Alcohol calories American beer. Try a slice of lemon or lime in a glass of ice water. (1) Eat S-L-O-W-L-Y (2) Consume less fat.25 litre (8 oz. candy. regular soda. f. ice cream. USE SPARINGLY. . c. 12 oz. . and other sweets.) Sweet wine. unsweetened sodas. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. baked potatoes with a small amount of sour cream or margarine is a good choice. pies. have fresh fruits. Carry individually packaged sugar substitutes to sweeten beverages.25 liter (8 oz. (3) Take smaller portions (4) Consume less sugar. Always check your intake for balanced nutrition and total calories. or spaghetti are good potato substitutes. Keep a food diary and monitor your own intake. noodles. jam. or delicious low-calorie raw vegetables.
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.d. Lower in sugar. 160 French fries. 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. 12 ozs. 1/2 liter 250 Creamy salad dressing. 1 cup 223 Beer (European). Become aware of how many calories you're consuming.especially in snack foods.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce . Each teaspoon supplies an additional 20 calories. or sugared beverage. (Each teaspoon supplies an additional 45 calories). 1/4 cup 340 Salted nuts: Peanuts. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. 1 ounce 150 Grapefruit or orange juice. 25 nuts 252 Mixed. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 2 tbs 170 Cashews. Weight control . soda. creamed. b.) 840 Coke. Lower in fat. 2 scoops 200 Potato or corn chips. 1 ounce package 180 Chocolate candy.
Get motivated. anger. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. or Everyone in my family is big it's hereditary. big bones. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. so why lose weight? b. c. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. You may be a good athlete now. beef bologna 237 Lean ham 103 1 oz. or I can still workout OK. Forget those old excuses: But I've got a large frame you know. I haven't weighed 180 pounds since I was 15 years old. it will be easy to give up these typical excuses. or discouragement. or Gosh. Dieting is up to you if you are willing to try. This is important if you plan on being successful at losing weight. think of it as something you have chosen to do. Try not to be food centered. Make up your mind to control food instead of letting food control you. loneliness. If you're serious about losing weight. but you want to strive to be the best. .118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80 Some final advice a. cream cheese 106 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. Don't be angry that you have to lose weight.3 oz. Occupy your time with other activities not related to food.
To make sure you get all the nutrients and other substances you need for health. or at the table. e. Breads. Remember all the work it took to get you to your desired weight. Construct new habit patterns. Rice. in preparation. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Different foods contain different nutrients and other healthful substances. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. and other substances that are important for good health. and oats) should form the foundation of a nutritious diet. Eating plenty of whole grains. g. You are always responsible for what you are eating. enjoy flavors. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Don't let this be wasted effort. . overeating hurts no one but yourself. Make your meals last longer. unless fat is added in processing. Grain products are low in fat. remember. and Pasta Group: Foods made from grains (wheat.d. carbohydrates (starch and dietary fiber). Stick with it! f. minerals. i. You should consume at least 6-11 servings daily from the base of the pyramid. Your body is adjusting to your new eating habits and changes are taking place. They provide vitamins. so choose a variety of whole and enriched grains. Cereals. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. For best results. Don't cheat. No single food can supply all the nutrients in the amounts you need. rice. pause halfway through meals and don't stuff yourself. h. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Make meals as pleasant as possible even if you are cutting down on what you eat. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. and different whole grain foods differ in nutrient content. slow down. Choose the recommended number of daily servings from each of the five major food groups.
orange. or pasta is about the same size as your fist. or wok only until tender crisp. rye. A 1/2 cup of cooked rice. the more likely it is to have large amounts of vitamins and minerals. If you choose fruit juice. Choose dark green. Vegetables are nature's vitamins. strawberries. A 1/2 cup of fruit is about the same size as a tennis ball. A 3/4 cup of fruit juice equals one serving. Juice that you can see through . and celery are mostly fiber and water with very little calories. The best choices from this food group are bran cereals. To ensure that you get essential vitamins and minerals. and yellow vegetables. To maximize the vitamin and mineral content of your vegetables. you should strive for 3-5 servings per day from this group. oat bran. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. Fruit Group: The fruit group. whole grain breads and rice. canned. kiwi. such as cucumbers. iceberg lettuce. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. don't overcook.Consuming the recommended daily intake is not difficult if you understand serving sizes. A 3/4 cup of vegetable juice also constitutes a serving from this group. carrots. whole wheat). steamer. and stoned wheat and whole grain crackers. Brussels sprouts. Broccoli. or winter squash are the best choices. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. cantaloupe. in addition to providing vitamins and minerals. also provides fiber. and dried fruit. The darker the vegetable. A serving size of raw or cooked vegetables is only 1/2 cup. or cooked fruit. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. cauliflower. vitamins. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. low fat bagels (pumpernickel. corn and oat bran). which is much smaller than the regular salad served with a restaurant dinner. or a 1/2 cup of chopped. Two to four servings of fruits are recommended each day. or minerals. Other good choices are citrus fruits. Cook in a microwave. and most people eat more. The lighter colored vegetables. green peppers. tomatoes. One cup of leafy raw vegetables is also a serving size. bananas. A 1/2 cup of vegetables is about the size of a tennis ball. cereal. collards. spinach. Breakfast is a good opportunity to eat some fruit. whole grain muffins (bran.
or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). this group can contain large amounts of fat as well. peach nectar. and yogurt. and minerals. a 1/2 cup of cooked dry beans. or protein. Many no-fat or low-fat dairy products are available. 2 tablespoons of peanut butter. 1 egg. vitamins. and minerals (fortified by law) especially calcium and riboflavin. Foods from this group are still an important part of a performance diet. Sweets add taste and flavor. The serving sizes typically consumed greatly exceed the nutritional requirement. a 2 1/2 ounce soyburger. A serving size of cooked fish. Yogurt. The recommended number of servings per day for this group is 2-3. fiber. 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. chicken. Top choices are 1% or skim milk.(apple. Most people are at one extreme or the other by consuming too much or not enough from this group. poultry. and beans. or prune juice). 1 ounce of cheese is about the size of four dice. and Cheese Group: These dairy products are a great source of protein. Quick and easy choices include canned tuna. roasting. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. it does not mean that you should never eat these items. low-fat cheese. Meat. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. or grilling. lentil soup. milk. peanut butter. so you may not get your daily requirement for the essential nutrients. Poultry. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. however. . frying food in fat (cooking oil) once in a while is all right. no vitamins. water. Two to three servings from this group are required each day. minerals. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). This means that they provide nothing to the body except calories. Like the milk group. For this reason. sour cream. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. vitamins. and yogurt. For example. Fish. Dry Beans. A better food preparation choice is baking. One cup of milk or yogurt. or 2 ounces of processed cheese (American) is considered a serving size. Most fats and sugars are nutrient poor. Fats. Milk. Oils. However. can also contain a large amount of fat. they are referred to as empty calories. or 1/3 cup of nuts. The milk group. Eggs. grape. a 1/2 cup of natural cheese (Cheddar or Swiss). and is easily attainable. including cheese. which can't be made by the body. however.
a sandwich may provide bread from the grains group. and K. These foods include high-fat dairy products (like cheese. or lean meat. Sometimes extra sugars are added to low-fat muffins or desserts. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. In contrast. or a cup of low-fat milk or yogurt for a snack. ask that it be grilled rather than fried. Choose natural or less processed foods whenever possible. Your pattern of eating is also important. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. High-fat foods contain more calories than the same amount of other foods. However. vegetables. Fats supply energy and essential fatty acids. and they help absorb the fat-soluble vitamins A. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. increase the risk for coronary heart disease by raising the blood cholesterol. Also. You need some fat in the food you eat. poultry. and proteins in food supply energy. butter. If you choose fish. which is a better choice than apple pie. Snacks and meals eaten away from home provide a large part of daily calories for many people. so they can make it difficult for you to avoid excess calories. and they may be just as high in calories. or a favorite dessert.Top choices from this group include olive oil. berry jams. cream. Choose them wisely. 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. for example. especially saturated fats. minerals. which is measured in calories. When eating out. choose small portions of foods. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. fats. A baked potato is a better choice than mashed potatoes. and cheese from the milk group. E. CHOOSE SENSIBLY The carbohydrates. Food processing tends to remove vitamins. Try fruits. fiber. and . molasses. and sodium. and carotenoids. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. notice that many of the meals and snacks you eat contain items from several food groups. low fat doesn't always mean low calorie. but choose sensibly. turkey from the meat and beans group. whole milk. whole grain foods. Eating lots of fat of any type can provide excess calories. but most people still eat too much saturated fat. D. For example. and fiber and add undesirable or questionable additives. Some kinds of fat. which is a better choice than apple juice. An apple is a better choice than applesauce. walnuts. which is a better choice than potato chips.
Choose 2 to 3 servings of fish. beans. Keep your intake of these foods low. or nuts daily. and coconut oil. lard. Olive. and peanut oils are some of the oils high in monounsaturated fats. and Nuts . fatty fresh and processed meats. the skin and fat of poultry. Try the lower fat varieties (check the Nutrition Facts Label). Fish. Vegetable oils such as soybean oil. Unsaturated fats occur in vegetable oils. lean poultry. . egg yolks. sunflower. shellfish. . These foods include those high in partially hydrogenated vegetable oils. shortening).Choose vegetable oils rather than solid fats (meat and dairy fats. and other cold cuts.Limit your intake of high-fat processed meats such as bacon. 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 . tuna. and fatty fish like salmon. palm oil. Beans. and mackerel. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Meat. canola. avocados. most nuts. Shellfish. Trim fat from meat and take skin off poultry. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. These foods include liver and other organ meats. sausages. corn oil. such as many hard margarines and shortenings. Eggs. peas.If you need fewer calories. Choose dry beans. such as salmon. decrease the amount of fat you use in cooking and at the table. other lean meats. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. or lentils often. olives. bologna. Poultry. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. and dairy fats. . Some fish. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. salami.regular ice cream). taking care to avoid excess calories. Use moderate amounts of food high in unsaturated fats.
. Sugars and starches occur naturally in many foods that also supply other nutrients. and cheese. but may have few vitamins and minerals. fruits. not the naturally occurring sugars in foods like fruit or milk. This decreases the saturated fat and calories but keeps all other nutrients the same. the number one source of added sugars is nondiet soft drinks (soda or pop).Choose fruits as desserts most often.. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Limit ground meat and fatty processed meats.Choose fish or lean meats as suggested above.Limit your intake of liver and other organ meats. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Try switching from whole to fat-free or low-fat milk. Choose foods lower in saturated fat and cholesterol. and low-fat cheese most often. breads. some vegetables. Dairy Products .Limit your intake of foods with creamy sauces. fat-free or low-fat yogurt.Use egg yolks and whole eggs in moderation.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Foods containing added sugars provide calories. cereals.Choose fat-free or low-fat milk. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. During digestion all carbohydrates except fiber break down into sugars. Foods at Restaurants or Other Eating Establishments . Examples of these foods include milk. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. and add little or no butter to your food. Sugars are carbohydrates and a source of energy (calories). marbled steaks. In the United States. Prepared Foods . . . . and grains.
There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. 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. High salt intake also increases the amount of calcium excreted in the urine. You will face no nutritional deficiencies. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. like soft drinks. normal person. also are high in vitamins and minerals. Only small amounts of salt occur naturally in foods. like chocolate milk. you need to go into it with as much information as you can. There is no way to tell who might develop high blood pressure from eating too much salt. However. cakes and cookies. Intake of a lot of foods high in added sugars. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Eating less salt may decrease the loss of calcium from bone. Some people add salt or a salty seasoning to their food at the table. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. consuming less salt or sodium is not harmful and can be recommended for the healthy. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Not all foods with added salt taste salty. is of concern. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. Salt (sodium chloride) is the main source of sodium in foods. Some foods with added sugars. Some recipes include table salt or a salty broth or sauce. and some cooking styles call for adding a very salty seasoning such as soy sauce. presweetened cereals. The reasons for switching to a vegetarian lifestyle are many. but when you do decide to switch to a meatless diet. the firmest link between salt intake and health relates to blood pressure. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. Salt is found mainly in processed and prepared foods. Never stop learning about your diet and what you put into your body. and fruit drinks and fruitades are also major sources of added sugars. Choose and prepare foods with less salt. and sweetened canned fruits. At present.Sweets and candies. .
eggs. etc. Vegetarian foods tend to cost less than meat based items. herbicides. growth hormones and other veterinary drugs that are given to livestock animals. You might be surprised to know that there are many different types of vegetarians. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Vegetarians not eating anything containing dairy products or eggs are called vegans. fish. eventually reaching the level of a brown rice diet.Animal foods are higher in fat than most plant foods. in secondary consumption of antibiotics. including pesticides. fish. Being healthier on a vegetarian diet means spending less on health care. grains and nuts. shellfish or crustacean. • Vegan: Does not eat dairy products. vegetables and fruit. I have included this section for your personal choice. These drugs are consumed when animal foods are consumed. or slaughter by-products such as animal fats. The highest levels eliminate fruit and vegetables. animal foods contain far higher concentrations of agricultural chemicals than plant foods. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). with or without free-range eggs. nuts. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat.000 different drugs. Being higher on the food chain. • Lacto-vegetarian: Eats dairy products but not eggs. Consists mainly of raw fruit. seeds. Whatever your reason for wanting or not wanting to become a vegetarian. The list can go on and on. poultry or any slaughterhouse by-product such as gelatin. There are over 20. Plants do not contain cholesterol. becoming increasingly restrictive. poultry. • Fruitarian. including sterols. are well documented. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. though each level gradually eliminates animal products. antibiotics. milk and milk products. game. This is the most common type of vegetarian diet. particularly saturated fats. or any other animal product. Vegetarians live on a diet of grains. . A type of vegan diet where very few processed or cooked foods are eaten. The dangers herein. Not all levels are vegetarian. A vegetarian does not eat any meat. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. The diet progresses through ten levels.
They were freaked out by the thought of consuming something that at one time could look them in the eye. Somewhere along the way. Many. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. The meat was cleaned and cured without chemicals or preservatives. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. the food was pure and unprocessed. There really is no single vegetarian eating pattern as you can see from the definitions above. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. big business began changing the way food was not only distributed. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. The women would grow huge gardens that would provide the rest of the nutrition. though in other cases it may simply mean a lacto-ovo-vegetarian diet. The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. . In fact. though their exact meaning can differ. because choosing to eat as a vegetarian is such a personal decision. Back then. Men would kill deer. people survived on what they could grow or kill.Other terms can be used in describing various vegetarian diets. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. many years ago. cows. but also how it was processed for human consumption. but not fish. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. Persons consuming fish but no meat are sometimes called pescetarians. That includes chicken. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. and pigs to provide food for their families. The term strict vegetarian may refer to a vegan diet.
They are also often injected with artificial hormones to increase meat production. and results were published that indicated some of these processing procedures weren't as safe as originally thought. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. but others have taken a different turn. Some of us still don't have much concern over our processed foods. Then concern began to arise as to how safe these foods really were. elevated blood pressure. people just accepted the fact that processed foods were a way of life. These two instances . Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. This can't be healthy . even before the animals are sent to a slaughterhouse. surveys were taken. Let's look at some common reasons people give for eating meatless meals. They have decided that eating pure and natural foods instead of processed foods are the way to go.for anyone! Many animals are also infected with diseases due to poor living conditions. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. It's true that the way we process meats can begin in a not so pleasant way.the way animals are killed and the preservatives put into the meat . Once they are killed.especially red meat . It is a lot cheaper to buy vegetarian foods instead of meat. Plus. and other diseases. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. Meat . Mad cow disease is a very real illness that causes dire circumstances even death. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. In fact.is often associated with higher risks of heart ailments.Initially. . Another good reason is that meat is expensive. Horror stories include bashing the beast in the head or giving them a shot to the brain abound.are reason enough for some people to give up meat. Studies were conducted. 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.
This is simply not true. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. their bodies are more refined. Their immune system is stronger. and imposes fewer burdens and impurities on the body. provide a wider range of nutrients. make less frequent visits to a doctor. they live longer. As a result. It's just a more productive and less invasive way to eat that gives way more benefits than not. 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. Vegetarians have fewer physical complaints. and vitamins are all contained in our foods. most people choose a vegetarian diet for health reasons. Protein. are healthier. calcium. and thus smaller medical bills. Time magazine reports that it takes up the following resources just to make one hamburger: • 2 pounds of grain feed • 55 square feet of grazing land • 210 gallons of water Of course. Whatever the reason. Medical studies have proven that a vegetarian diet is easier to digest. but keep us from getting sick. They include: . Certain components of food help our bodies not only operate more efficiently. fewer dental problems.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. A vegetarian diet is healthy because it is typically low in saturated and total fat. and their physical appearance is better. Vegetarians are less susceptible to major diseases that afflict present-day society. and enjoy very productive lives. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. there can be little doubt that eating a vegetarian diet is a healthier way to eat. There are six food groups in the vegetarian diet.
hazelnuts. • Pulses: peas. textured vegetable protein. almonds. barley. • Vegetable oils and fats . Nutrients are usually divided into five classes: carbohydrates. vitamins and minerals. oats. • Dairy products or Soya products . although they are needed in varying quantities. and the mineral iodine. cashews. Protein is very important in the diet. maize. peanuts. • Grains/cereals: wheat (in bread. . baked beans.wheat (bread & pasta). All these nutrients can be easily obtained by vegetarians from other sources. rice. D. walnuts. All are equally important to our well-being. proteins. walnuts. zinc. soya protein etc.margarine or butter. Still. it is worth remembering that everything you eat gives you a whole range of essential nutrients. in addition to the above. sunflower seeds. Potatoes are a useful cereal alternative. sesame seeds. tempeh. sunflower. etc. etc.tofu. pasta etc). oats.kidney beans. Evidence suggests that excess protein contributes to degenerative diseases. tempeh. fat. veggie burgers. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. flour. lactating or very active). lentils. Fish. • Fruit & vegetables. Most foods contain a mixture of nutrients (there are a few exceptions. etc. How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. men need about 55g (more if very active). • Nuts & Seeds . rice. millet. chick peas. We also need fiber and water. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. maize (sweet corn). rye. potassium and phosphorous). • Soya products: tofu. and E. pine kernels etc. Meat supplies protein. pumpkin.almonds. soya milk. barley. rye. some B vitamins and minerals (mostly iron. linseeds. brazils. • Pulses . • Seeds: sesame. lentils. Carbohydrate. supplies vitamins A. Women need about 45g of protein a day (more if pregnant.• Cereals/grains . fats (including oil). like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. beans.
as long as our diet is generally varied and well-balanced.• Dairy products: milk. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. but when we mix plant foods together. rice. It is a normal part of the human way of eating. whether we are meat-eaters or vegetarians. rye) and some root vegetables. any deficiency in one is cancelled out by any excess in the other. pasta. Amino acids are the units from which proteins are made. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. barley. Refined sources of sugar are best avoided as they provide energy without any associated fiber. e. There are three main types: simple sugars. they have to be provided in the diet and so they are called essential amino acids. We can make many of them in our bodies by converting other amino acids. or rice and peas. quiche. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. oats. It is now known that the body has a pool of amino acids so that if one meal is deficient. it can be made up from the body's own stores. There are 20 different ones in all. The unrefined carbohydrates. muesli. • Free range eggs. Complex carbohydrates are found in cereals/grains (bread. yoghurt (butter and cream are very poor sources of protein). buckwheat. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. milk and ordinary table sugar. such as potatoes and parsnips. macaroni cheese. but eight cannot be made. Adding dairy products or eggs also adds the missing amino acids. Even those foods not considered high in protein are adding some amino acids to this pool. We mix protein foods all the time. vitamins or minerals and they are also the main cause of dental decay. Contrary to previous . complex carbohydrates or starches and dietary fiber.g. This is not as alarming as it sounds. Because of this. millet. cheese. The sugars or simple carbohydrates can be found in fruit. A few examples are beans on toast. we don't have to worry about complementing amino acids all the time. Single plant foods do not contain all the essential amino acids we need in the right proportions. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. Most of our carbohydrates are provided by plant food. Carbohydrates are the body's main source of energy. porridge.
leafy green vegetables and fruits like apricots and peaches. are best used for frying as the poly-unsaturated fats. Mono-unsaturated fats. Dietary fiber or non-starch polysaccharide (NSP). with the exception of palm oil and coconut oil. This is no problem as they are widely found in plant foods. In fact starchy foods are very filling relative to the number of calories that they contain.belief a slimming diet should not be low in carbohydrates. B2 (riboflavin). are termed essential as they must be provided in the diet. Like proteins. refers to the indigestible part of a carbohydrate food. B6 (pyridoxine). but a little is necessary to keep our tissues in good repair. for the manufacture of hormones and to act as a carrier for some vitamins. pantothenic acid and biotin. fats are made of smaller units. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. nuts & seeds. called fatty acids. B3 (niacin). Two of these fatty acids. as it is now termed. linoleic and linolenic acids. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. orange or yellow vegetables like carrots and tomatoes. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). pulses and green vegetables. like sunflower or safflower oil are unstable at high temperatures. . • B Vitamins: This group of vitamins includes B1 (thiamin). Too much fat is bad for us. such as olive oil or peanut oil. Fiber can be found in unrefined or wholegrain cereals. B12 (cyanocobalmin). fruit (fresh and dried) and vegetables. or in sufficient quantities. folate. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). It is added to most margarines. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. The one thing they have in common is that only small quantities are needed in the diet.
leafy green vegetables. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. • Vitamin K: Fresh vegetables. cheese. cheese and butter. dried fruits (especially apricots and figs). Found in dairy produce. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. . eggs. Vitamin B12 is added to yeast extracts. whole meal bread. all leafy green vegetables and potatoes. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. • Vitamin E: Vegetable oil. salad vegetables. bread. veggie burgers and some breakfast cereals. eggs. the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. wholegrain cereals. These sources are usually adequate for healthy adults. It is also added to most margarine and is present in milk. Vitamin D helps calcium to be absorbed. molasses. Minerals perform a variety of jobs in the body. • Iron: Needed for red blood cells. soya milks. The very young. dried fruits. cereals and bacterial synthesis in the intestine. Found in leafy green vegetables. Vegetable sources of iron are not as easily absorbed as animal sources. lentils and pulses. nuts and seeds (especially sesame seeds). • Vitamin C: Fresh fruit. tap water in hard water areas.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. but a good intake of vitamin C will enhance absorption.
muscle contraction and nerve impulse transmission. activating clotting factors.• Zinc: Plays a major role in many enzyme reactions and the immune system. increasing re-absorption of calcium by bones. Calcium can bind to a wide range of proteins altering their biological activity. In adults. This causes bones to be brittle and liable to fracture. There is continuous movement of calcium between the skeleton and blood and other parts of the body. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Found in green vegetables.2 kg of calcium. Bone loss occurs with age in all individuals. • Iodine: Present in vegetables. The skeleton of a young adult male contains about 1. Dairy products also have plenty of iodine. Calcium also plays a role in cell biology. lentils and wholegrain cereals. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. The main function of calcium is structural. about 99% is in the bones and teeth where it plays a structural role. sesame and pumpkin seeds. Calcium is also needed for blood clotting. This is important in nerve impulse transmission and muscle contraction. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. cheese. Sea vegetables are a good source of iodine for vegans. calcium deficiency may lead to osteomalacia (softening of bones). This is finely controlled by hormones. This involves loss of calcium from the bones and reduced bone density. This usually occurs after 35- . Metabolites of Vitamin D are important in this. This may be related to repeated pregnancy with lengthy breast feeding. but the quantity depends on how rich the soil is in iodine. CALCIUM Calcium is the most abundant mineral in the human body. Of the body's total calcium. Osteoporosis can be due to calcium deficiency.
Bone loss is greatest in women following the menopause. Hard water may also provide calcium. sesame seeds).40 years and involves the shrinking of the skeleton. and dried fruit are all good sources of calcium for vegetarians. Calcium balance can be affected by a range of other factors. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. tofu. However. a component of dietary fiber. Reduced intake leads to increased efficiency of absorption. This involves sensations of tingling and numbness and muscle twitches. urine and sweat. brazil nuts. Calcium is lost in the feces. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. Most flour is fortified with calcium carbonate so cereals can also be a good source. Postmenopausal women are particularly at risk from osteoporosis. Adaptation to both high and low calcium intakes occur. A low level of calcium in the blood and tissues can cause hypocalcaemia. found in certain fruits and vegetables can also bind calcium. Meat is a very poor source of calcium. oestrogen. found in bran. This is thought to be due to animal protein increasing calcium loss from bones. This is called tetany. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. A number of substances can inhibit the absorption of calcium. Calcium is present in a wide range of foods. Saturated fats can also lessen calcium absorption. The risk of osteoporosis may be altered by factors other than diet. In severe cases muscle spasms may occur. whole cereals and raw vegetables is one of these. leafy green vegetables. smoking and alcohol can all increase the risk. Excess calcium in the blood can cause nausea. Calcium loss is reduced if dietary calcium is low. In infants and children calcium is retained for new bone growth. Vitamin D is essential for absorption of calcium from the gut. Uronic acid. and oxalic acid. This is due to reduced levels of the hormone. Dairy products. Lack of exercise. However. Calcium is also lost during lactation in breast milk. This usually results from excessive doses of vitamin D and can be fatal in infants. being underweight. . other research has found no difference between vegetarians and omnivores. nuts and seeds (almonds. Phytic acid. Calcium loss is roughly equal to dietary calcium in adults. diets habitually high in these acids are not thought to have a major effect on calcium absorption. vomiting and calcium deposition in the heart and kidneys.
it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Therefore. This depends on the type of chemical bonds present in the fatty acid. Pregnant adolescents are an exception to this. Raised blood cholesterol is associated with an increased risk of heart disease. monounsaturated or polyunsaturated. . The building blocks of fats are called fatty acids. Fats and oils are essentially the same. These can be either saturated. The term lipids include both fats and oils. The nature of fat depends on its constituent fatty acids. A lactating woman can lose up to 300 mg a calcium/day in breast milk. monounsaturated or polyunsaturated. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. There are about 16 different fatty acids commonly present in foods. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Fats consist of fatty acids and glycerol. Saturated fat raises the level of cholesterol in the blood. Cholesterol is present in animal foods but not plant foods. calcium absorption from the gut increases and no additional calcium is generally needed. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. being made up of three fatty acid molecules to one glycerol molecule. Fats can be classed as either saturated. Foods rich in saturated fats are usually of animal origin. Vegetable fats are generally unsaturated. Breast feeding women need extra calcium.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 tend to be solid at room temperature whilst oils are liquid. having particularly high calcium needs. Nearly all the fats in our bodies and in foods are triglycerides.
These must be present in the diet as the body is unable to make them itself. The body can make its own cholesterol and so a dietary source is not required. rapeseed and soyabean oils. However. fats act as carriers for fat-soluble vitamins A. D. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. lard. fish oils are sometimes used therapeutically. Because of this conversion. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Unsaturated fats are liquid at room temperature. This process is known as hydrogenation. As well as being a concentrated source of energy. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Fats are also essential for the structure of cell membranes and are precursors of many hormones. For this reason. suet and meat fat are saturated fats. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. then it is unsaturated. arachidonic acid is not an essential fatty acid as was once believed. They are widely present in plant oils such as sunflower. Hydrogenated vegetable oils are often present in margarine and other processed foods. E and K. Butter. If there is just one double bond then it is monounsaturated. Plant oils may be hardened by the addition of hydrogen atoms. If there is more than one then it is polyunsaturated. Two fatty acids are termed essential fatty acids. though fish oils may also be high in polyunsaturated fatty acids. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. It is present in all animal tissues but is absent from plants.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. They are usually of plant origin. converting double bonds to single bonds. . Cholesterol belongs to the sterol group of fats. Saturated fats tend to be animal fats and are solid at room temperature. Fats have a number of important functions in the body. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. These are linoleic acid and alinolenic acid. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease.
Because of this it is suggested that vegetable oils should be stored out of direct sunlight. 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. A number of factors. These complex molecules are called lipoproteins. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). Meat. . stress and environmental pollutants can increase the generation of free radicals in the body. Coconut oil and palm oil are vegetable sources of saturated fats. Hydrogenation of margarine causes this to occur. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Egg yolks and highfat dairy products are high in cholesterol. C and E offer protection against free radicals. saturated fat raising blood cholesterol. There are four main types of lipoprotein involved in cholesterol transport. Cholesterol may form plaques on artery walls if levels in the blood are too high. Unsaturated fatty acids exist naturally in the cis form. eggs and dairy products all contain saturated fats. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying.Cholesterol is transported in to various proteins. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Olive oil is a monounsaturated fat. Polyunsaturated fats can also generate free radicals. 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. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. HDL cholesterol may help protect against the risk of heart disease. Anti-oxidants such as vitamins A. especially when exposed to heat or sunlight. Saturated fats are nearly always from animal foods. Cholesterol is present in all animal foods but not plant foods. These are called the cis and trans forms. Because of this high blood cholesterol is linked with heart disease. This can lead to atherosclerosis. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Polyunsaturated fats are usually from plant sources. including alcohol. Lard and suet are saturated fats. Fresh fruit and vegetables are rich in these anti-oxidants.
Vegetarian diets tend to be lower in fat than omnivore diets. However. and to use olive oil for cooking purposes. lack of stamina. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Advice to vegetarians is to keep fat intake to a minimum. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. IRON Iron is an essential component of hemoglobin. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. In developed countries. Symptoms of anemia include tiredness. The remainder is stored in the liver. Dietary advice is to reduce this. It also plays a vital role in many metabolic reactions. spleen and bone-marrow. and iron deficiency in infants can result in impaired learning ability and behavioral problems. breathlessness. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Iron deficiency is the most prevalent nutritional problem worldwide. between 10-20% of child-bearing age women are said to be anemic. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron also plays an important role in the immune system. loss of appetite and pallor.5 and 4. headaches. . the red pigment in blood. which acts as an oxygen store in muscle tissue. insomnia. The body contains between 3.Currently it is believed that around 42% of energy in the typical diet is from fat. A small amount is present as myoglobin. Research has also shown iron deficiency to be associated with impaired brain function. Iron deficiency can lead to anemia. Iron is essential for the formation of hemoglobin.5g of iron. 2/3 of which is present in hemoglobin. 1/3 suffering from severe deficiency and anemia. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. people with low iron levels having lowered resistance to infection. transporting oxygen in the blood to all parts of the body. All these symptoms are associated with decreased oxygen supply to tissues and organs. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency.
Vitamin C greatly increases the absorption of non-haem iron. oxalates and phosphates present in plant foods can inhibit absorption. despite a high intake of fiber and phytate. as can tannin in tea. amino acids and alcohol can also promote iron absorption. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. There are about 20 different amino acids. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. eight of which must be present in the diet. leafy green vegetables. Iron absorption can also be influenced by the amount of iron in the diet. Non-haem iron is less easily absorbed by the body than is haem iron. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. green peppers. blackstrap molasses. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Phytates. a varied vegetarian diet means a mixture of proteins are consumed. the amino acids in one protein compensating for the deficiencies of another. Good sources of iron for vegetarians include wholegrain cereals and flours. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. and some dried fruits. sugars. Fiber may also inhibit absorption. whilst in plant foods iron is present as non-haem iron. plant proteins may not contain all the essential amino acids in the necessary proportions. Excess dietary protein may lead to health problems. These are the essential amino acids. Unlike animal proteins. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. However. and fresh leafy green vegetables. pulses such as lentils and kidney beans. Foods rich in vitamin C include citrus fruits. Haem iron only exists in animal tissues.Dietary iron exists in two different forms. The absorption of iron is influenced by other constituents of a meal. Proteins are made up of smaller units called amino acids. . Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Lowered levels of iron in the diet result in improved absorption. Citric acid.
Certain amino acids can be made by the human body. All enzymes are proteins and are vital for the body's metabolism. the essential amino acids cannot be made and so they must be supplied in the diet. threonine. Muscle contraction. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. hydrogen. There are about 20 different amino acids commonly found in plant and animal proteins. histidine is also considered to be an essential amino acid. oxygen. soya milk and textured soya protein such as soya mince). The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Amino acids are simple compounds containing carbon. Different foods contain different proteins. Many hormones are proteins. The eight essential amino acids required by humans are: leucine. nitrogen and occasionally sulphur. and rice). The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. oats. each with their own unique amino acid composition. pulses. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. For children. free-range eggs and some dairy products (milk. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. and the transmission of nerve impulses are all dependent on proteins. However. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Proteins in skin and bone provide structural support. phenylalanine. isoleucine. cereals (wheat. cheese and yoghurt). and lysine. Most foods contain at least some protein. methionine. They play a crucial role in virtually all biological processes in the body. The amino acid that is in shortest supply is called the limiting amino acid. A typical protein may contain 500 or more amino acids. tryptophan. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Excess protein may also be converted to fat and stored. Amino acids link together to form chains called peptides. . soya products (tofu. Protein can also provide a source of energy. immune protection. Proteins are essential for growth and repair. valine.Proteins are highly complex molecules comprised of linked amino acids. protein is used. Good sources of protein for vegetarians include nuts and seeds.
Combining plant proteins. This means when two different foods are combined. muesli with milk (soya or cow's). Vegetarians and vegans eating a well-balanced diet based on grains. 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 . pulses. leads to a high quality protein which is just as good. Many plant proteins are low in one of the essential amino acids.Protein quality is usually defined according to the amino acid pattern of egg protein. such as meat. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. Previously. This is why plant proteins are sometimes referred to as low quality proteins. milk and cheese tend to be of a higher protein quality than plant proteins. which is regarded as the ideal. For instance. grains tend to be short of lysine whilst pulses are short of methionine. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. such as a grain with a pulse. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. However. seeds. Beans on toast. The limiting amino acid tends to be different in different proteins. than protein from animal foods. cheese or peanut butter sandwich. This is known as protein complementing. the amino acids in one protein can compensate for the one lacking in the other. and rice with peas or beans are all common examples of protein complementing. it is not surprising that animal proteins. it has been thought that protein complementing needed to occur within a single meal. This does not mean that vegetarians or vegans go short on essential amino acids. Soya is a high quality protein on its own which can be regarded as equal to meat protein. As such. and in some cases better.
eggs and dairy products. Deficiency can cause anemia. and so is also known as cobalamin. . If B12 deficiency occurs. involving the degeneration of nerve fibers and irreversible neurological damage. they are typically lower in total intake of protein than non-vegetarian diets. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. DNA production is disrupted and abnormal cells called megaloblasts occur. While vegetarian diets usually meet or exceed protein requirements. particularly the bone marrow tissues responsible for red blood cell formation. It is exclusively synthesized by bacteria and is found primarily in meat. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. It contains cobalt. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). Fermented soya products. can also occur. B12 is necessary for the rapid synthesis of DNA during cell division. However. and algae such as spirulina have all been suggested as containing significant B12. Many vegan foods are supplemented with B12. the maintenance of the nervous system. and growth and development in children. Vitamin B12 neuropathy. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. This is especially important in tissues where cells are dividing rapidly. 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. Symptoms include excessive tiredness. Because infants and children are growing they require more protein than adults (proportional to their body weight). seaweeds. Vitamin B12 is necessary for the synthesis of red blood cells. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. There has been considerable research into proposed plant sources of vitamin B12. This results in anemia.
Total body store is 2-5mg in adults. seaweeds and algae have all been proposed as possible sources of B12. sore tongue and menstrual disorders. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. listlessness. miso.breathlessness. However. Assay methods used to detect B12 are unable to differentiate between B12 . Vitamin B12 can be stored in small amounts by the body. Anemia may also be due to folic acid deficiency. pallor. may be obtaining more B12 from re-absorption than from dietary sources. found no significant B12. B12 is also important in maintaining the nervous system. known as intrinsic factor. Fermented soya products. These cannot be utilized to satisfy dietary needs. There has been considerable research into possible plant food sources of B12. analysis of fermented soya products. Around 80% of this is stored in the liver. including vegans and some vegetarians. folic acid also being necessary for DNA synthesis. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. Other symptoms can include a smooth. and nori. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. an algae available as a dietary supplement in tablet form. known as B12 analogues. have both appeared to contain significant amounts of B12 after analysis. Spirulina. When deficiency occurs. including tempeh. and poor resistance to infection. shoyu and tamari. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. dairy products and eggs. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. However. People on diets low in B12. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. In comparison. The only reliable unfortified sources of vitamin B12 are meat. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. it is thought that this is due to the presence of compounds structurally similar to B12. This is known as enterohepatic circulation. a seaweed. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Vitamin B12 is excreted in the bile and is effectively reabsorbed.
particularly in areas where hygiene standards may be low. A boiled egg contains 0. B12 has very low toxicity and high intakes are not thought to be dangerous. Boiling milk can also destroy much of the B12. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Bacteria present in the large intestine are able to synthesize B12. 1/2 pint of milk (full fat or semi skimmed) contains 1. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Zinc is vital for the healthy working of many of the body's . Pregnant women are not thought to require any extra B12. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. soya milks. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. textured vegetable protein. Fermentation in the manufacture of yoghurt destroys much of the B12 present. B12 not being absorbed through the colon lining. However. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Vecon vegetable stock. Lactating women need extra B12 to ensure an adequate supply in breast milk. A slice of vegetarian cheddar cheese (40g) contains 0. In the past.7 µg. Human feces can contain significant B12. A range of B12 fortified foods are available.5 µg.2 µg. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. the bacteria produce B12 too far down the intestine for absorption to occur. These include yeast extracts. It helps with the healing of wounds and is a vital component of many enzyme reactions. as the B12 analogues can compete with B12 and inhibit metabolism. vegetable and sunflower margarines. and breakfast cereals. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. though little is known about this.and its analogues. veggie burger mixes.
delayed wound healing. nuts. 60% is found in muscle. beans and lentils. Zinc has a range of functions. pulses and nuts. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. a poor immune response and skin problems. in the metabolism of the ovaries and testes. The more sexually active a man the more zinc he will require. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. The recommended amounts of zinc for adult men are 1/3 higher than those for women. prostate problems. Our body contains about 2-3g of zinc. yeast. and in liver function. and decreased growth rate and mental development in infants. carbohydrates. 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. 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. zinc is involved in the metabolism of proteins. anorexia nervosa. Zinc is found in all parts of our body. Particularly high concentrations are in the prostate gland and semen. As a component of many enzymes. 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. Dietary fiber and phytic acid. fatigue. particularly in association with protein foods. The first signs of zinc deficiency are impairment of taste. 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. . lipids and energy. Good sources for vegetarians include dairy products. 30% in bone and about 5% in our skin. Only 20% of the zinc present in the diet is actually absorbed by the body. in insulin activity. It is thought that zinc supplementation can help skin conditions such as acne and eczema. diarrhea. alcoholics and those suffering from trauma or post-surgery. wholegrain cereals. inhibit zinc absorption. found in bran. seeds and wholegrain cereals. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb.systems.
g. phosphates. hair. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Various chemicals added to many processed foods can also reduce zinc absorption e. Too much zinc will interfere with the metabolism of other minerals in the body. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. particularly iron and copper. such as Iran and other Middle East countries. A deficiency of zinc in the diet means zinc absorption is improved. You will have a larger chance of not succeeding if you do it this way initially. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Baking can destroy over half the phytic acid in whole meal bread. Pregnant women do need extra zinc. urine. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. 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. sweat. but also some common sense. . EDTA. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. Breast feeding mothers need extra zinc in their diet. but getting started with this new lifestyle takes not only dedication.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Excess zinc is toxic. vomiting and fever. Zinc is lost via the feces. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. skin. A vegetarian diet makes you a healthier person. It can be a shock to your body if you go cold turkey and give up everything meat in the first stages of this transition. but it is thought that demands are met by increased absorption from the gut. Zinc deficiency occurs where a large part of the diet consists of unleavened bread.
We've given you most of what you need to know in the above chapters. Educate yourself by reading labels or making all your food yourself. including meat alternatives like mince and sausages made from soya or Quorn(tm). Buy a vegetarian cookbook (or borrow one from your local library). we'll give you some great veggie recipes. Join The Vegetarian Society to make sure that you always have access to our expert advisors. but investing in a cook book is a great way to start. to avoid any embarrassment when friends are cooking for you.usually from people who know very little about their own health and dietary needs. You'll have to change your habits. this can be difficult. cous cous and all sorts of vegetables. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. but you can learn to stay healthy by understanding what it is your body needs. The important thing is to work out what will suit you and stick with it. but always be a learner when it comes to your body and what you put into it. pulses. And. then poultry. A little later in this book. Be careful about hidden non-veggie ingredients in foods. there are literally hundreds of vegetarian cookbooks around. then fish. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Don't go it alone. Try something new.Some people start out by eliminating red meat first. then two or three days and eventually every day. Don't be put off by a bit of teasing or ill-informed scare stories. Vegetarians are sometimes the brunt of jokes and prejudices . . Others eat vegetarian food one day a week. Learn as much as you can about nutrition and what your body needs to thrive and prosper. As you get more confident about vegetarian food. 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. remember to let them know in advance that you are vegetarian. Be prepared to take a little teasing or snide remarks. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. tofu. If you've grown up eating meat. Whether you need simple step by step instructions or gourmet dishes to impress your friends.
flour. Here's a good list to get started with: Lots of fresh fruit and vegetables Vegetable oil Olive oil Vegetable stock cubes Vegetarian gravy granules (check the label.will be suitable for vegetarians . free-range eggs. Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat.bread. dairy products. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame. 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. That includes anything made with animal products or preservatives. Then you'll need to stock up on vegetarian friendly foods. many meat-flavored varieties are actually vegetarian) Yeast extract (e. Don't throw that food away.g. frozen chips etc . vegetable oil. Donate it to a church or local food pantry. pumpkin.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. but you don't need to buy everything! In fact. 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 .
pasta sauces and soups are all suitable for vegetarians already. If you know you are going to be eating in restaurant X on Saturday. ask your server what is available.html> are more than happy to whip something up. feeds their ego and gets you an outstanding meal. such as spaghetti bolognaise. If you find yourself in that predicament. can something special be prepared. If not.com/theme/609/restaurants. 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. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries.associatedcontent. call ahead and ask if they offer vegetarian entrees and if not. chili. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. that fear keeps them from accepting dinner invitations from family and friends. jacket potatoes. Many of your favorite dishes. many of the soups are bean based with no meat. baked beans. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Most all of the better chain food restaurants have salad bars. Bean burgers. If not. veggie sausages. you will get a yes. Or worse. pizzas. all have something vegetarian on the menu. well stocked salad bars. Most often than not. Look at the soup bars also. many cheeses and all sorts of ready meals. Most chefs in quality restaurants <http://www. DINING OUT For many new or wannabe vegetarians. you will almost always be able to find a vegetarian friendly meal on the menu. you can break all the rules. or stick with more familiar tastes if you prefer. . If you are going to a quality restaurant or one that is locally owned. stir-fry and curries can be made with soya mince. ratatouille. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. It shows their talent. scrambled eggs.Eating vegetarian is a real culinary adventure. Many have extensive. pulses or just vegetables.
dolma (stuffed grape leaves). you can add a baked potato. especially the ovo lactos. spicy lentil dish. delightful little pastries stuffed with meat.Italian restaurants are another great option for vegetarians. though. If you like Mexican fare.some dishes that sound vegetarian on the menu may contain meat or eggs. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. Plain cheese pizza. spanikopita (spinach pie) and salad made with a grain called tabouli. Chinese restaurants are great for vegetarians. yogurt and fruit or a number of other meatless items off the menu. a traditional. or even a cheese-less pizza topped with vegetables. Just take a moment to quiz your server about how the dishes are prepared . offering delicious vegetable entrees. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. too. Many Italian soups. and not beef or chicken).just ask that your meal be prepared with vegetable oil instead. too. ovo lactos have lots of options. be aware that many Indian dishes are prepared using clarified butter. Indian restaurants are terrific for vegetarians. At the big chain restaurants like Olive Garden or the Spaghetti Factory. as well. or Mexican food. which are an excellent source of protein (and delicious). rice and noodles. Hit a Greek restaurant and load up on hummus. Pasta with meatless marinara sauce is a staple menu item. you have a delightful adventure ahead of you . Order your salad with no meat and you're set to go. Most fast food chains now offer garden salads in a wide variety of different flavors. such as pasta fagioli. are just as tasty as the meat-loaded kind. you were wrong. And if the gang heads out for pizza. which is loaded with vegetables. although not all cities have them. Depending on the chain. Tell your waiter that you don't eat meat. and samosas. Japanese. and they'll make sure your meal comes the way you want it. you can have gazpacho (a cold vegetable . and restaurants offer a selection of vegetable curries and dishes made with chickpeas.try dal. get their protein from rice and beans (just make sure that they use vegetable broth. If you're new to Indian cuisine. as it pasta primavera. baba ganoujh (a delicious eggplant spread). don't fret . The Indian diet has a rich tradition of vegetarianism. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. If you thought you'd never dine again under the Golden Arches. called ghee . Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. Other ethnic options are excellent choices for vegetarians.Even fast food restaurants are getting into the healthy trend.
Etiquette is. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. Assure the well meaning. the family member or friend that just will not accept that you've gone meatless. Here they are worrying about your health and you are worrying about hurting their feelings. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. even if your hosts know that you're vegetarian. If you're the host. Offer to show them websites. if you're questioned. but often misguided. you can make sure that you have a tempting variety of delicious foods. fundamentally. This is one time. books and magazines so they can learn more. Don't be afraid to ask questions when you are dining out. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. If all there is on the table that you can eat is bread and salad. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. loved one that you are indeed paying attention to your health. The choices are more diverse than what you think. Even if it's disappointing.burritos. But what if you're the guest? Often. you need to make the best of things. do so . In those cases.soup). enjoy the company and have a good time anyway! . you really do have to stand firm. tostadas and tacos. What about eating in other people's homes or having people to your home for dinner? We've all experienced it.chat with your tablemates. smile and say that they're so delicious that you're happy to enjoy them. chiles rellenos (green peppers stuffed with cheese. about behaving well under challenging circumstances. and you have the research to back it up. Or you may end up in a situation where your hosts simply have no idea of what your needs are.both attending them and hosting them . That you feel. they may not know how to feed you. remember that's it's just for one meal . the breaded and fried) and bean-and-cheese versions of all the usual favorites . that your diet is the perfect diet for you. If you're not comfortable with taking a chance on the veggie burger. Dinner parties . It's tough. enchiladas.can be problematic for people on special diets. simply order a salad or baked potato.and.
you can make them feel extra welcome in your home. eat. If someone asks. do what children do . Part of being a terrific host is anticipating your guests' needs. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. ask them if they have special dietary needs. Hide the meat under some lettuce. don't make an issue of your diet.no one will be looking at their plate and wondering why there's still food there . If you're headed to a big social event like a wedding or a family dinner. or your hostess sits a plate of animal food in front of you. most people won't notice how much you did. and you think there might be challenges finding something to eat. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. One sure way to make everyone happy is to serve a variety of different dishes buffet style. so you have more time to enjoy your guests. then eat a light meal before you leave the house. or didn't. Whatever happens.squish things around and mess up your plate. It helps them to feel comfortable if they don't want to eat something . by all means do that. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. 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. tell them you're vegetarian and steer the conversation to something else. stick to your choices and prepare a vegetarian dinner. but only do so if you won't be compromising your choices. no one is really interested in what you can't eat. It's a choice only you can make! .how about offering the same courtesy to them? When you invite guests to dinner. and leave some empty space so it looks like you ate something. Chances are good that people won't even notice that they are eating dishes that don't contain meat. You can choose to prepare a separate meal in your home for your meat eating guests. allowing guests to fill their plates only with what they want. or peanuts. To be blunt.If there's absolutely nothing on the menu that you can eat.some are allergic to bell peppers. or dairy. but you won't be suffering from hunger pangs throughout the evening.and it'll save you the effort of serving. or if there's anything they absolutely hate. Think about how you'd like to be treated when you go to dinner at a friend's home . When having people to your home for dinner. If the conversation is compelling. Even under the worst circumstances there will be something for you to snack on. You'll be surprised at what people have to say .
scientists believe that there are other. Whether or not you breast feed is entirely your decision but. . In addition to the sugars and other nutrients. substances in breast milk that make it superior to infant formula. as it can cause intestinal bleeding and lead to anemia.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. Cow's milk should never be fed to babies under one year old. and it's all we require or should eat for the first four to six months of life. Should you decide not to breast feed. breast milk is the optimal food. 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. (And if you're a vegan and you breast feed. made just for us and full of all the nutrients we need. it's time to introduce your baby to solid foods. 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. and when she takes a quart or more of a formula per day and still acts hungry. Infant formula. We all start out life as lacto vegetarians. if you're a vegetarian. At the four-to-six month mark. as yet unidentified. your breast milk is superior to that of meat-eating mothers . your child is still a vegan. as it's not designed to meet their nutritional needs. Out first food is our mothers' milk. The timing varies from baby to baby .you're not passing on any of the antibiotics. the alternative to breast milk. choose a soybased formula . This isn't necessarily true. Also. But don't give regular soy milk to a baby less than a year old. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle.So you've decided to become a vegetarian.soy is less likely to cause allergies than cow's-milk-based formulas. it's time to transition to solid foods. pesticides or other contaminants that you would if you were eating meat. too . for most babies. is made as close as possible to that of mother's milk. The good news is.breast milk is a natural food for humans while cow's milk is not).
" take care that the foods aren't too hard. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. It's smart to introduce new foods one at a time. juice. Vegetarian and vegan children are just like any other kids .rice cereal is best. and lightly blanched and cooled broccoli. starting with veggies that are easy to chew and unlikely to present a choking hazard. except for not feeding them meat. begin to slowly introduce other foods. If you buy prepared foods. Good choices are carrot sticks.once your child is old enough to transition off formula. As long as it's safe for the baby to chew. Start with raw. Once your baby eats cooked cereal. or any other nutritious liquid. about a half-ounce per serving. 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. as well as soy cheese and soy yogurt two servings per day. Follow the same feeding schedules and advice that you would for any other baby. Adapt the guidelines in the baby books to the vegetarian diet. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk . so if your baby has sensitivity to a food you can easily identify it.they'll be a bit fussy sometimes. When giving babies "finger foods. bland flavor. large. regular soy milk or rice milk. preservatives and any other additives that your baby doesn't need. start introducing high-protein legumes to the baby's diet. Start with cooked grains .You'll want to introduce solid foods slowly. buy ones that are free from added sugars. which can be cooked until fairly soft and have a pleasant. At seven to ten months. regular soy milk. hot dogs and sandwich slices . As you ease into the toddler/preschooler years (ages 1 to 4). you can give him water. an vegetables that adults eat are fine for a child. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. lettuce and other leafy green vegetables. Nut butters should not be fed until after 12 months. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Slowly add tofu into their meals and snacks. sharp. you can start offering your child some vegetarian versions of classic kids' favorites. Most babies are very fond of lentils. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. or round. Raw vegetables can be introduced then. so that their systems can get used to the change in diet.
Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require . and since small children have equally small stomachs. One partner may be a social butterfly but . which is calorie-dense and full of good fats. You choose someone to spend the rest of your life with and. to sandwiches. they caught up by age 10. but the other is neat. What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . Peanut and almond butters are excellent sources of calories for kids. too. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. as time passes. she adores opera. you often find yourselves negotiating to find a middle ground that you can live with. when they were actually taller than average. they sometimes don't get all the calories they require. filling plant foods.especially if you have a husband or wife who loves a nice juicy steak on a regular basis.Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. 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. and weighed slightly less than children raised on an omnivorous diet. Don't worry about a vegetarian diet affecting your child's growth . One of you is messy. fruits and vegetables to add lots of necessary nutrients to their diet. So be generous with the snacks featuring grains. All marriages are about compromise. cookies and other baked goods Vegetarian diets feature a lot of bulky.add avocado. Very young children also need to eat more than three meals each day.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. He loves reality television.
• Never attack your spouse's point of view. the subject will come up naturally . Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be.but you can control how you behave towards them.no two individuals are exactly alike. If you judge your spouse harshly for not joining you in your vegetarian journey. • Play an active role in shopping and preparing meals. too. you may be turning them off entirely. especially in public. ." particularly if they're simply eating the same diet as most of the other people they see every day. Choose venues that offer both meat dishes and vegetarian options. The key to making it work is acceptance of each other's choices.but don't lecture. Buy a few cookbooks and try new recipes to keep things interesting. on convenience or on habit. to believe that your ideal partner will share all of your values. appealing meals so that your partner can see that the diet isn't boring. • Acknowledge that your spouse's diet isn't meant to hurt you. There are probably far more of those than there are issues on which you don't see eye-to-eye. Cook a variety of tasty. Try to respect their decision.the other's happy to stay home every night with a good book. and it has to be for them. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. If your partner eats meat. so that you can enjoy a fine meal together. when you're single and dating. See if you can get them to eat soy hot dogs. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. it isn't a choice designed to make your life unhappy or more complicated. doing laundry. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. You can't control what your spouse eats . Married couples figure out how to adapt to such differences. getting to work and raising children can sometimes make even the smallest difference seem enormous. whether it is based on ethical principles. • Don't talk endlessly about your diet. • Try to get your partner to compromise on certain foods. No one likes to be told that they're "bad. • Try to find restaurants where you can eat together. closing the door to them making that step themselves in the future. As the popularity of vegetarianism increases. and the day-to-day struggle of paying bills. veggie burgers and non-dairy cheese at home. • Be a positive role model. It's understandable. Try to keep in mind that your choice to become vegetarian was a personal one. You and your spouse may agree on a lot of things. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. but still disagree on how to eat. But that's unrealistic . If your partner is interested.
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. Again. . this is a huge issue. so only you can figure out the answers to these questions. If they want to change. your parents. any more than it's theirs to turn you back into a meat-eater. you can't control what they eat. Even if they're supportive of your decision.you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example . Although vegetarians aren't looked down upon today as much as in the past. Eating together is one of the great pleasures of any relationship. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices.• If you've agreed not to eat meat at home. One thing is certain. you'll have to deal with them not understanding all the ins and outs of your new lifestyle . The first thing you need to accept is that it's not your job to make them change to suit your way of eating. you may find them ridiculing your food choices or even actively trying to sabotage you. If you can't stand to have meat around you at all.and if they're not supportive. it's more than likely that you're the only person in your household going meatless.and not turning them off by lecturing them! Only you know the dynamic in your home. and dedicate a special section of the refrigerator to meat storage. your children or roommates. DEFENDING YOUR CHOICE Being new to vegetarianism. accept that your spouse may eat meat sometimes when they're not with you. there will still be people who think that your new lifestyle is a weird one. Whether you live with a partner. Negotiate a menu plan that's acceptable to both of you. and nagging doesn't help. asking that it's wrapped in such a way that you don't have to look at it. however . that's great . sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. You may have to ask the others in your home to cook meat outside on a grill.
You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Try out a few of these yummy recipes. You don't need to be an expert. 3. (Vegetarian food is also available for Israeli vegetarian soldiers. 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. When family and friends begin to question your new meatless diet. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. while your spouse would be doing so if she/he ate meat. here are some helpful tips to allow you to deal with your partner's choice: 1. Becoming a vegetarian is an exciting change in your life. and the compromises you and your family are willing to make. for example. that all meals served by the Israeli military are kosher. Here are some great recipes for you to try. Try to see the positive side of your partner's diet. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". but it doesn't have to be. and that you can share together. 2. even though many Israeli soldiers do not normally keep the kosher laws.) 5.If your feelings aren't that strong. you may simply want to negotiate who cooks what. Try to find some good vegetarian recipes that you find convenient and enjoyable.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Consider. If your partner has decided to go vegetarian and you don't embrace that choice. Learning how to cook without meat can be a daunting task. and when . so that nobody's beliefs will be violated. VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. . The vegetarian lifestyle will be most difficult for the non-vegetarian. Recognize that if you eat vegetarian food you are not compromising any principle or belief. 4. and prepare your own entrée on the other nights. A little compromise and understanding can go a long way. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. It all comes down to what your needs are.
Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. puree with half of the cilantro until smooth. toss diced potatoes together with cumin. or until tender. 1/2 cheese.5 ounce) can pinto beans. and spread remaining cheese over sauce. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C).Potato and Bean Enchiladas • 1 pound potatoes. or until hot and bubbly. and roll up. Fry tortillas individually in a small amount of hot oil until soft. salt. Spoon tomatillo sauce over enchiladas. Meanwhile. and 1/2 cilantro. and place in an oiled baking dish. 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. boil tomatillos and chopped onion in water to cover for 10 minutes. and ketchup. In a bowl. chopped • 1 bunch fresh cilantro. chili powder. husks removed • 1 large onion. Bake in the preheated oven for 20 to 25 minutes. Place seam side down in an oiled 9x13 inch baking dish. Set aside to cool. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . divided • 2 (12 ounce) packages corn tortilla • 1 (15. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. Fill tortillas with potato mixture. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. Bake for 20 minutes. coarsely chopped. Mix potatoes together with pinto beans. Once cooled.
and chili powder. stirring occasionally. coarsely shredded 4 green onions. finely chopped • 1 egg. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns.pour off the water and save the remaining potato starch. Season with cumin. until brown on both sides. and simmer for 20 minutes. turning once. place on skillet and flatten with a heat-proof spatula. rinsed and drained • 1 cup cooked brown rice • 1 small onion. carrots. and squeeze out the excess liquid into another bowl.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. Black Bean Rice Burgers • 1 (15 ounce) can black beans. In a large bowl. salt and pepper. and corn. Cook for about 8 minutes. Wrap the mixture in cheese cloth or paper towels. combine the potato mixture. and reduce heat to medium. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. oregano. Sauté onions. and basil. For each pancake. Stir in green pepper. celery. press together about 2 tablespoons of the potato mixture with your hands. green onions. Serve hot. lightly beaten • 6 tablespoons salsa. and garlic until tender. and reserved potato starch. Stir in mushrooms. kidney beans. mix the potatoes and onions. Cook until vegetables are tender. Cover. Potato Pancakes 4 medium baking potatoes. chopped 1 egg. Bring to a boil. split . red pepper. and cook 4 minutes. heat skillet over medium-high heat. Stir in tomatoes. about 6 minutes. The starch from the potatoes will settle into the bottom of the bowl . peeled and coarsely shredded 1 medium onion. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. egg.
egg and 2 tablespoons salsa. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . combine sour cream and remaining salsa. Place a lettuce leaf. 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. Cover each with remaining dough. sprinkle half of the cheddar cheese and cayenne pepper. Add the rice.In a large bowl. mix well. and separate into 4 rectangles. onion. Cook over medium heat for 4-5 minutes on each side or until firm and browned. Top each with 2 teaspoons tomato paste. thickness. 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). Press the edges firmly with a fork to seal. Place 2 rectangles on a 9x13 inch baking sheet. burger. or until golden brown. Place 2 slices mozzarella on each rectangle. sour cream mixture and slice of cheese on bun. Sprinkle each with 1/4 teaspoon oregano. In a small bowl. Tomato Cheese Melt • 1 onion bagel or English muffin. Top with a tomato slice. Pinch together perforations to seal. Moisten edges of rectangles with water. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Flatten to 1/2-in. from the heat for 4-5 minutes or until cheese is bubbly. Broil 6 in. mash beans with a fork. Sprinkle half of the Parmesan cheese over each tomato. Unwind the roll dough. Bake in the preheated oven 10 to 12 minutes.
Remove from oven and let cool completely before breaking into pieces. Uncover. stirring constantly. Bring to a boil.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Cover. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. and continue baking 10 minutes. basil. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. 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). corn syrup and salt. stirring to coat. In a medium saucepan over medium heat. and bake in the preheated oven 30 minutes. and continue baking 30 minutes. and bay leaf. chopped • 1 (8 ounce) can garbanzo beans. sliced • 1/4 pound zucchini. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . garbanzo beans with liquid. stir. Monterey Jack cheese. for 1 hour. wine. chopped • 3/4 cup dry white wine • 3 tablespoons butter. stirring every 15 minutes. melt butter. Stir in brown sugar. zucchini. mix onion. Pour in a thin stream over popcorn. Remove from heat and stir in soda and vanilla. and Romano cheese into the vegetable mixture. Place popcorn in a very large bowl. until cheeses are melted and bubbly. Place in two large shallow baking dishes and bake in preheated oven. butter. Heat oil in a medium saucepan over medium heat. Boil without stirring 4 minutes. In a medium baking dish. Stir heavy cream. garlic. tomatoes with liquid. and saute onion until tender and lightly browned.
thyme and sliced artichokes and cook for 25 minutes. Stir in water. slice thinly and set aside. fresh mushrooms and carrots. cayenne. Let cook for 15 minutes. Stir in capers and parsley. in order for vinegar to evaporate. nutmeg. softened in water • 3 pounds fresh mushrooms. Cook for 15 minutes. It works well when using a 3 millimeter slicing disk. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. Stir in vinegar and cook for approximately 3 minutes. pepper.• 3 pounds thinly sliced shallots • 3 small red onions. Using a extra-large stock pot sauté onions. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . vegetable base. chopped • 3 cloves garlic. mashed • 3/4 cup white sugar • 1 egg. Sprinkle flour over onions and cook for 1 minute. garlic and shallots in olive oil and set on low. season with salt and serve. Add dried mushrooms along with the water they soaked in. sliced • 3 pounds carrots. 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. salt. lightly beaten • 1/3 cup butter.
softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. room temperature • 1/3 cup margarine. combine brown sugar and cinnamon. cover and let rest for 10 minutes. Place rolls in a lightly greased 9x13 inch baking pan. In a small bowl. beat together bananas. baking powder and salt. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Roll dough into a 16x21 inch rectangle. sugar. 2 tablespoons flour and cinnamon. baking soda. egg and melted butter. Roll up dough and cut into 12 rolls. softened • 1/4 cup butter.• 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. In another bowl. In a large bowl. Cover and let rise until nearly . softened • • 1 (3 ounce) package cream cheese. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs. press Start. Bake in preheated oven for 18 to 20 minutes. Stir the banana mixture into the flour mixture just until moistened. Select dough cycle. After the dough has doubled in size turn it out onto a lightly floured surface. 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. until a toothpick inserted into center of a muffin comes out clean. or line with muffin papers. Sprinkle topping over muffins. mix together 1 1/2 cups flour. In a small bowl. Spoon batter into prepared muffin cups. mix together brown sugar. Lightly grease 10 muffin cups.
You can add some turmeric for color if you like. Bake rolls in preheated oven until golden brown. vanilla extract and salt. then add your drained.com/products/censura. Set aside. Add more oil to the middle of the pan. confectioners' sugar. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Stir Fry: Sauté onion and green pepper in oil.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . use extra firm). crumbled tofu (don't use silken. When it looks like you could eat it. While rolls are baking. about 15 minutes. 1/4 cup butter. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. When they are good and soft. Heat on Med until thick and bubbly. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan. Spread frosting on warm rolls before serving. Remove from heat and add mustard and margarine. move them to the sides of the pan and form an empty circle in the middle for your tofu. preheat oven to 400 degrees F (200 degrees C). Meanwhile. When it starts to get golden.doubled. beat together cream cheese. about 30 minutes. Sauté this for another couple of minutes. Add water and mix thoroughly. mix in the peppers and onion and keep frying. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell.
tarragon. chopped 1 can olives. mushrooms. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. black). Roll and push to one . Add cooked veggies and coat them w/sauce. Add rest of cheese on top of that. Mix it up. Add onion. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. 1/2 cup salsa (optional) In medium-large saucepan. or whatever you like. Thaw pie shell and take 1/2 out of the tin. heat broth in large kettle.A variety of veggies such as green beans. layer 1/2 cheese on bottom of lower crust. beans. Set aside 1/2 cup of cheese sauce in separate container. To make sauce. olives. Add slowly either cornstarch or flour till slightly thickened. Heat on medium heat until bubbling and thick. then add spinach on top. add spices. and lower heat. drained 2 medium onions. Cook in microwave or oven till about 3/4 cooked. Bake at 400 for about 45 min. and close it up as best as you can w/ the torn top shell. salt and garlic powder. Spoon in filling. cook chopped veggies (NOT spinach. zucchini. Spoon in veggies and sauce. Add water and mix thoroughly. cumin. pinto. 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. Remove from heat and add mustard and margarine. Place a tortilla in pan and cover in enchilada sauce. just keep it till later). Meanwhile. combine flour. nutritional yeast. chopped 1/4 cup chopped cilantro. or just about anything. cilantro and salsa to sauce. till crust is brown and delicious cheese and juice oozes out. Meanwhile.
Remove from heat. spread carrot mixture over top. Cover and bake 15 min. and lemon juice. Add parsley and garlic. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. nutritional yeast at this step. simmer uncovered for 5 min. Uncover and bake an additional 20-30 min. use your own judgment.. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. sliced . set aside. 30-45 minutes. herbed tofu 8 oz.. repeat process until all noodles are used up. Bake at 350 until brown. just to make it a little bit more cheesy!). stir well. vegan cream cheese. Stir in nutmeg (possibly you could add some about 1/4 C. Place 3 lasagna noodles in bottom of 11x7 baking dish. Add olive oil to a large skillet. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. place over medium-high heat until hot. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. Add herbed tofu. vegan cream cheese 2 Tbsp. Add carrots and veggie broth.. Usually lasagna takes about 45 minutes to cook thoroughly. until it is thoroughly heated. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step. place 3 noodles on top of that and spread tomato sauce and spinach on top of those. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. keep warm.end of pan.. top with spaghetti sauce. at 375 degrees. sauté for 1 minute. Cheesy Lasagna 2-3 jars of favorite spaghetti sauce 1-16 oz bag of spinach leaves 2-3 jars of tomato sauce 1/2 lb. Continue until all tortillas filled.
• 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. seeded and minced. water. preferably organic • 1 to 2 fresh jalapeño peppers. be careful not to burn. or until the top is golden brown and bubbly. wine. Cook over medium-high heat and bring to a boil. Reduce heat to low and simmer. chopped • 4 cups cooked brown rice (from about 1 1/2 cups raw) • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese • 1 cup part-skim ricotta cheese. and add tomatoes. or black beans. about 20 minutes. combine the onion with the rice and all the remaining ingredients. Allow pan to cool. pink. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. Stir together thoroughly. remove pan from heat. 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. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. Bake for 35 minutes. TORTILLA CASSEROLE One 16-ounce can pinto. In a mixing bowl. salt and sugar. Remove from heat and stir in basil. Just as the garlic begins to turn brown. Add the onion and sauté over low heat until lightly browned. covered. 1 1/2-quart baking casserole. Heat the oil in a small skillet. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Pour the mixture into a lightly oiled.
then remove from the heat. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. Add the noodles and cook until just tender. Mix thoroughly. cheddar. Bring water to a boil in a large pot.) • 1 tablespoon light olive oil • 3 medium celery stalks. stirring constantly. thawed 2 scallions. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. heat the margarine or oil in a medium-sized saucepan. and then return them to the pot. spelt. overlapping one another. Bake the casserole for 12 to 15 minutes. Let stand for a minute or two. Lightly oil a wide. Add the celery dice and sauté over medium heat for 3 to 4 minutes. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. Add the mushrooms and continue to sauté until the mushrooms are wilted. Repeat the layers. or until the cheese is bubbly. finely diced • 2 to 3 scallions. 2-quart casserole dish and layer as follows: 4 tortillas. When the noodles are done. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. and then add the baked tofu and . Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. half of the bean mixture. Combine the first 7 ingredients in a mixing bowl. etc. Simmer gently until the sauce has thickened. Slowly pour into the saucepan. drain them. Pour in the sauce.2 cups frozen corn kernels. according to package directions. In the meantime. then cut into squares to serve. half of the cheese.
scallions and season to taste with salt and pepper. large shallow casserole dish. 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.or soft taco-size. 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. TORTILLA FIESTA • Flour tortillas. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. drained • Cured olives. warm the refried beans in a saucepan with a little water to loosen. Place everything on the table. Transfer the mixture to an oiled. Cook some quick brown rice according to package directions. burrito. or until the top is golden brown and beginning to get crusty. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. Allow to cool for 5 minutes. black olives. diced and sprinkled with vinaigrette . black or green • Fresh mozzarella balls or very fresh tofu. and then cut into squares to serve. warmed or taco shells. soy yogurt. Top generously with wheat germ. Bake for 30 to 35 minutes. cooked with a vegetable bouillon cube.
Heat as needed in the microwave or in a preheated 400-degree oven. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. leaving a sturdy shell. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. While bringing a large pot of water to a boil and cooking the pasta. green part only. Pass around the Parmesan cheese for topping the pasta. Stuff the mixture back into the potato shells. When cool enough to handle. When the pasta is done. about 1/4 inch thick all around. Warm up as needed. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. and serve. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. • 4 large baking potatoes • 1/4 cup organic dairy. the diced tomatoes). cut each in half lengthwise. SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. Stir in the pasta sauce (and if you've used dry pasta. soy. drain it and return it to the pot. Add the remaining ingredients and stir well to combine. prepare a platter or two of antipasto and slice the bread. MUSHROOM-STUFFED POTATOES. Scoop out the inside of each potato half. or rice cream cheese .
When cool enough to handle. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Stir in the cream cheese. Heat as needed in the microwave or in a preheated 400-degree oven. cut each in half lengthwise. Add the onion and sauté over medium heat until golden. Stuff the mixture back into the potato shells. leaving a sturdy shell.• 1 tablespoon light olive oil • 1 large onion. stirring occasionally. and serve. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Add the mushrooms. Scoop out the inside of each potato half. Heat as needed in the microwave or in a preheated 400-degree oven. cut each in half lengthwise. chopped • 8 ounces white or cremini mushrooms. about 1/4 inch thick all around. soy milk. Combine the mushroom mixture. When cool enough to handle. Stuff the mixture back into the potato shells. Season with salt and pepper and stir well to combine. and cook until they are done to your liking. about 1/4 inch thick all around. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. with the mashed potato in the mixing bowl. 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. Heat the oil in a medium skillet. or rice milk • 2 cups finely chopped broccoli florets. Scoop out the inside of each potato half. liquid and all. Add the remaining ingredients and stir well to combine. and serve. leaving a sturdy shell. cover.
Arrange in a shallow foil-lined pan and pour any excess marinade over them. Puree the tofu in a food processor or blender until completely smooth. remove and discard the stems. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). If using shiitakes.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. Remove from the broiler and transfer to a serving container. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. then refrigerate for at least an hour. Broil until the mushrooms begin turning dark and are touched by charred spots. or until the top of the pudding feels fairly firm to the touch. any variety (portabello. and stir. about 4 to 5 minutes. CHOCOLATE CHIP PEANUT BUTTER CAKE • 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk . or to taste • One 9-inch graham cracker crust • 2 medium bananas. baby bella. Broil in the oven or a toaster oven for 4 minutes. or brown rice syrup • 16 ounces fresh organic mushrooms. Cook over medium-low heat. stirring often. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. Combine the first 4 ingredients in a mixing bowl and stir together. shiitake. cremini. Combine the mushrooms with the teriyaki mixture and stir together. maple syrup. slightly overlapping circles. Allow to cool completely. Wipe the mushrooms clean. until the chocolate chips have melted. Stir in the maple syrup. thinly sliced Preheat the oven to 350 degrees. CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Just before serving. cover the top of the pie with thin banana slices arranged in concentric.• 1 tablespoon honey. oyster. preferably two. Transfer to a small saucepan and add the chocolate chips. then cut into wedges to serve. or a combination) Preheat broiler (unless using a toaster oven).
then carefully remove with a spatula to plates to cool. Bake for 25 to 30 minutes or until golden on top. rice milk. Stir in the chocolate chips and optional walnuts. then use a whisk until the mixture is smooth. Make a well in the center of the dry ingredients and add the applesauce and oil. and peanut butter in another bowl and whisk together until smooth. Bake for 10 to 12 minutes. Allow to cool to room temperature or just warm. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. and a knife inserted into the center comes out with chocolate.• 1/2 cup natural style peanut butter. then cut into squares or wedges to serve. Pour into a lightly oiled 9-inch round or square cake pan. and salt in a mixing bowl and stir together. . Stir together until the wet and dry ingredients are completely mixed. Pour into the flour mixture and stir together until fairly well blended. Stir in the chocolate chips and optional peanuts. or until the bottoms are just lightly browned. sugar. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. but no batter. Let stand for a minute or two. preferably cane juice sweetened • 1/2 cup chopped walnuts. 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. baking powder. Combine the applesauce. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Combine the flour. optional Preheat the oven to 350 degrees. 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. optional Preheat the oven to 350 degrees.
Pour the filling into the crust. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Remove the tart from the oven. Mix until the dough just holds together. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Baked Ravioli . a mixer or your fingers until the mixture is crumbly. Filling: In a medium-sized bowl. mushrooms. egg yolk and vinegar. Stir the sliced asparagus. combine the flour and salt. and add the water. oregano and thyme. on the diagonal. adding an additional tablespoon of water only if necessary. 12 servings. Prick it all over with a fork. Bake it in a preheated 350°F oven for 10 minutes. Yield 1 tart. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. Bake the tart in a preheated 350°F oven for about 30 minutes. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Make a well in the center of the pastry. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. the more water you use. and cool to lukewarm before removing the bottom. Cut in the butter and shortening. into 3/4-inch pieces.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Slice six of the asparagus stalks. Remove it from the oven. or to taste Crust: In a medium sized bowl. then stir in the cheese. and salt and pepper into the egg mixture. or until it's set. the tougher your crust will be. beat together the eggs and milk. mixing quickly and lightly with a pastry knife. and let cool.
Fry each piece in oil until brown . Lower the flame and simmer for 20 minutes. hot and golden. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. In a baking pan place in some of the tomato sauce to cover the bottom. Slightly undercook them. salt • 13 oz. celery onion and carrot. Add the tomatoes. can Italian peeled tomatoes • 1 tsp. eggplant. Cook the ravioli as described on the package. celery carrot and onion. Serve with a crisp salad. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. Cover and cook for 10 minutes. In a large saucepan over a medium heat stir place in the olive oil. Chop eggplant. cheese. until tender. Place the cooked ravioli in the pan and top with the rest of the sauce. sugar • 1/2 tsp. package of frozen ravioli • 8 oz. The cheese should be bubbly.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. sugar and salt in to the saucepan with the vegetables. Place tomatoes in a blender and puree. Bring to a boil. 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. parsley. pepper and garlic together. whole mozzarella cheese-2 cups shredded.
Drain on paper towel and then place them in a baking pan with sauce on the bottom. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. coarsely chopped. Add peppers. stirring occasionally to keep vegetables from sticking. mix well. Keep going till run out. Add 3/4 cup of the cream and boil until slightly thickened. cubed • 2 green bell peppers.on both sides. crushed and minced • 1 large onion. minced • 1 Plum tomatoes. Add eggplant. or 2 cans (14. about 8-10 min. shallots and tomatoes to pan and cook until reduced to 1/2 cup. stir until coated with oil. coarsely chopped • 4 large tomatoes. Take remaining 1/4 cup cream and toss with pasta. and herbs. Add garlic and onions and cook. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. about 2 min. about 6 to 7 minutes. Add tomatoes. After you layer them coat them with sauce and sprinkle with mozzarella (lots). 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. quartered and thinly sliced • 1 small eggplant. stirring often. Cover and cook for 10 minutes. stir to combine. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. zucchini. or until eggplant is tender but not too soft. Cover and cook over low heat about 15 minutes. heat olive oil over medium heat. .5 ounces each) diced tomatoes • 3 to 4 small zucchini. until softened. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly.
pkg. cottage cheese 4 eggs 6 tbsp. etc. Cut each tomato in fours. Season the tomatoes for taste (salt. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. 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. Feta Cheese. butter Preheat oven to 350 degrees. pepper 2 tsp. Bake tomatoes for 45 minutes until wrinkled & shrunken.Rigatoni With Tomatoes. 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. Combine oil & lemon juice (for salad dressing. .) Place tomatoes on baking tray. frozen chopped spinach 1/2 lb. Boil pasta until al dente. pepper. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Let it cool down. Let it cool. Mozzarella. crumbles 1 pt. flour 1/2 tsp salt 1/2 tsp.
pepper. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. Bake an additional 5-8 min or until cheese is melted. Let sit for one half hour. Fill each manicotti with mixture. stick a knife or toothpick into the center of the pie. the pie is ready. heat oven to 400. Place filled manicotti over sauce. Uncover. Drain. Make sure you spread it evenly. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Bake the pie for one hour. Thread onto metal or soaked bamboo skewers. flour and eggs. In medium bowl combine all filling ingredients and mix well. Meanwhile. If it comes out clean. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. sprinkle evenly with cheese. To tell if it is done. rinse with cold water and let drain. about 10-15 minutes. Then combine the two mixtures into one bowl and stir well.) • 2 tsp garlic. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Serve with Italian bread or garlic bread sticks . etc. Grill or broil until colour shows on vegetables. 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. marjoram. Pour remaining sauce over manicotti. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Let the pie cool for a few minutes.In another bowl mix together salt.
and mushrooms. water chestnuts. Fry 2-3 minutes on each side or until golden brown. until vegetables are crisp-tender. bok choy. red bell pepper cut in short. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. or until they begin to soften. about 5 minutes.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. mustard. Serve over rice. stirring frequently. Add soy sauce. chopped • 8 oz. chopped • 1 red bell pepper. peeled & grated • 1 medium carrot. combine ingredients. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. sliced diagonally • 2 c baby bok choy. shiitake mushroom caps thinly sliced • 1 med. Continue cooking. thin strips . cook onion and garlic in oil for 3 minutes. grated • 1/4 C onion. 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. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. mix well. Pour about 1/2 cup batter on hot griddle. celery. lightly coated with non-stick cooking spray. water chestnuts. bell pepper. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. vegetable stock.
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. stirring frequently. Drain noodles. 3 to 5 minutes. Stir until the eggs are firm but moist. Mix to blend well and set aside. Sprinkle with peanutes or cashews. When it begins to smoke. and peas. Set aside. Transfer the eggs from the skillet to a small bowl and break them into small curds. tossing well. Add sesame oil. Stir-fry 1 minute. and vinegar. Add broth and sugar snap peas. Bring 1 quart of water to a boil in a small saucepan. celery. simmer until vegetables are crisp-tender. Pour in the sauce and cook until the rice is heated through. Serve hot. Place a small skillet over medium heat. Add the carrot and boil 1 minute. stirring occasionally. heat oil in large deep skillet or wok over medium heat. bell pepper and bok choy. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. red pepper. Add the carrots. Add mushrooms. Drain again and reserve. Stir in the rice and stir-fry 1 minute. lightly beaten 1 carrot. about 5 minutes. Add tamari or soy sauce. 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. cook 3 minutes. Stir briefly.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. add the remaining 1/4 cup of peanut oil and the garlic. . in 1/2" cubes 1 red bell pepper. Add ginger and garlic. When it begins to smoke. Meanwhile. add 2 tablespoons of peanut oil and the lightly beaten eggs. Place a wok over medium-high heat. Drain and rinse in cold water. cook 1 minute. cook 30 seconds. add to skillet with vegetables. stirring occasionally. if desired.
vinegar. pkg. Sprinkle with remaining 1/2 cup cheese and the chili powder. leaving the skins on. drain them and move the potatoes to a mixing bowl. Mix beans and remaining 1 cup picante sauce. with nonstick cooking spray. mix the oil. oregano. Spray square baking dish. This dish will keep well in the fridge for up to a week. seeded • 1/2 c chopped green onions • 1/2 c black olives. After all of the ingredients have been thoroughly (yet gently!) mixed. 8x8x2 inches. cook the potatoes in boiling water until tender. Mix rice. spoon over rice mixture. Let stand 5 minutes before serving. After the potatoes are tender. drained 1/4 tsp chili powder Heat oven to 350 degrees. 1/2 cup of the picante sauce and 1/2 cup of the cheese. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. They are done when you can easily stick them with a fork. 6 servings Spinach Stuffed Tomatoes 10 oz. 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.Potato Salad • 2 lbs med. egg product. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . Next. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. Do not overcook! While the potatoes are being cooked. press in bottom of baking dish. and rosemary. crumbled feta cheese • 1 sweet red bell pepper. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. let the salad stand for at least thirty minutes before serving. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb.
Put in large bowl. shredded • 2 Asian pears. Let stand 5 minutes. honey. Slice and hollow out centers of tomatoes. garnish with chopped green onion and toasted sesame seeds. In another large bowl mix cabbage. This salad goes well with grilled meats and fish. Discard seeds. soy sauce. Asian Slaw • 1 head of Napa Cabbage.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. carrot. parmesan. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Sprinkle with remaining mozzarella and parsley. Asian pears. sugar. salt & pepper to spinach mixture and blend well. Serve salad in a large bowl. drain well and squeeze dry. Spoon evenly into tomato shells. Toss the cabbage mixture with the vinaigrette. onion. cilantro and sesame seeds in a large bowl. Invert tomatoes shells on paper towels to drain. 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. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Let stand for 20 minutes. green onion and red pepper. Add 1/2 cup mozzarella cheese. Chop pulp finely and add to spinach. Preheat oven to 350 degrees.
Add parmesan cheese at the end of cook time. salt. Simmer tomatoes with the two cheeses for three minutes. . Add chopped white part of green onion. then add 1 cup of heavy cream and simmer for one minute. Add red pepper flakes. Simmer for 2 minutes. heavy cream. (The alcohol burns off but makes tomatoes "come alive". Prepare pasta (shell or tube pasta suggested). 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. Pour into greased 9x13" pan. Rapidly add vodka. 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. prepared according to package directions Melt butter over high heat until bubbly. Bake at 350 degrees 5060 minutes. Set off burner and allow cheese to melt into soup.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. and pepper. Cook on low heat for 30 minutes. garlic.
Combine potatoes and 1/4 cup onions. milk. quartered and sliced • 2 cans of 15 oz. salt-free lemon/herb seasoning • 1/2 tsp. pour carefully over cheeses. vegetable broth • 2 onions. Sprinkle with seasoned salt and garlic powder. Combine eggs. . chopped • 1 tsp. press into pie plate as crust. sprinkle paprika in a larger circle around parsley flake circle. top with parmesan then cheddar cheeses. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. 8 oz. Carefully put a layer of spinach and crumbled feta cheese into the crust. cream cheese • Chopped fresh chives or edible flowers for garnish. Vermont Cheddar Pie • 2-3 cups diced. Bake at 350 for 1 hour. Zucchini Soup • 4 medium zucchini. Garnish pie: make a small circle of 1/4 cup onions in center of pie. white pepper • Dill weed to taste • 2 pkgs.Mix completely with the sauce and serve immediately. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. sprinkle parsley flakes in a larger circle around the onions.
add remaining liquid. Cook mixture until soft. Add all other ingredients. until smooth. Now add chopped green onions and additional season salt if desired. Then blend in zucchini mixture. Chill over night or until very cold. After beans have been cooking for approximately 2 hours. Bring to a rolling boil. Blend the cream cheese in blender until smooth. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. a portion at a time. Add to a large pot and cover beans with water until water is two inches above bean line. Cook for approximately one more hour. add zucchini. Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat). then cover and reduce to a low heat and simmer. 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. chopped green onions and rice. Add season salt and continue to simmer this combined mixture for another hour. onions. chicken broth. white rice. approximately 20 to 30 minutes. except seasoning meat.In a saucepan. Garnish with chopped chives or fresh flowers. Serve hot over warm. or until beans are very soft and a red gravy is produced. pepper and dill weed to taste. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice .
• 2 tbsp powdered sugar Mix all ingredients together very well. Dieting alone can cause the body to believe it is being starved. A combination of exercise and diet is the best way to lose unwanted body fat. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. it helps the body maintain its useful muscle mass. women require at least 1. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. Be creative and use your imagination. lightly oiled. one should eat less and exercise more.200 calories. . and it may also help keep the body's metabolic rate high during dieting. Athletes should avoid diets that fail to meet these criteria. This ensures an adequate consumption of necessary vitamins and minerals. Not only does exercise burn calories. since weight lost through these practices is mostly water and lean muscle tissue. as a result. Losing fat safely takes time and patience. There are many. 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. with the calories distributed over all the daily meals including snacks. This is just a start for you. it tries to conserve its fat reserves by slowing down its metabolic rate and. Prepare a medium-hot skillet. final mixture will be a little lumpy. In response. not fat. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. Athletes must consume a minimum number of calories from all the major food groups. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1. many more recipes out there for vegetarians. it loses fat at a slower rate.500. In other words. There is no quick and easy way to improve body composition. This can negatively affect his physical fitness. The athlete who diets and does not exercise loses not only fat but muscle tissue as well.
For an average-sized person. and mental alertness. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. a mixture of both fats and carbohydrates is used. Good nutrition is not complicated for those who understand these dietary guidelines. This section gives basic nutritional guidance for enhancing physical performance. Instead. he needs to run or walk 35 miles if pure fat were being burned. running or walking one mile burns about 100 calories. Aerobic exercise is best for burning fat. good health. athletes should regularly eat a wide variety of foods fro-m the major food groups. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Because there are 3. which uses lots of oxygen. bicycling. crosscountry skiing. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. will not make up for poor health and exercise habits. To be properly nourished. In reality. burn little. walking. especially in large amounts. most people would need to run or walk over 50 miles to burn one pound of fat. Diet In addition to exercise. stair climbing.500 calories in one pound of fat. fat is seldom the only source of energy used during aerobic exercise. In addition. A good diet alone. Aerobic exercise. Aerobic exercises include jogging. As a result. however. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. such as sprinting or lifting heavy weights. Exercise alone is not the best way to lose body fat. examples include jogging. bicycling. is the best type of activity for burning fat. cross-country skiing. proper nutrition plays a major role in attaining and maintaining total fitness. exercise to music. and jumping rope.selecting a variety of foods from within . swimming. fat. Anaerobic activities. walking. and rowing. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. rowing. if any.Fat can only be burned during exercise if oxygen is used. swimming. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential.
/lb.034 calories/minute/lb. intensities. = 11./min. 14 if somewhat active. the state of energy balance (positive. a slow. A well balanced diet provides all the nutrients needed to keep one healthy. a 150-pound person would burn 5. To estimate the number of calories you use in normal daily activity. Good dietary habits help reduce the likelihood of developing CAD. when the number of calories used equals the number of calories consumed. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. while participating in archery. as shown in Figure 6-4. The blood cholesterol level in most Americans is too high./min.1 calories per minute (150 lbs.034 calories per pound per minute.85 calories/minute (150 lbs. progressive disease. Similarly.079 cal. and durations. Weight is maintained as long as the body is in energy balance.1 calories/ minute) or about 305 calories/hour. Another dietary guideline is to consume enough calories to meet one's energy needs. and a typical. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. has been associated with high levels of blood cholesterol. that is. especially saturated fats and cholesterol. For example. multiply your body weight by 13 if you are sedentary.each group. = 5. Avoiding an excessive intake of fats is an important fundamental of nutrition. Even snacking between meals can contribute to good nutrition if the right foods are eaten. results from the clogging of blood vessels in the heart. You will need still more calories if you are more than moderately active. and 15 if moderately active. Keeping a daily record of all foods eaten and physical activity done is also helpful. 150-pound male will burn 11. x 0. A high intake of fats. as shown in Figure 6-3. or negative) can be determined. CAD. balanced. they should eat three meals a day. Thus. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. a person running at 6 miles per hour (MPH) will burn 0. x 0. . Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. The result is a rough estimate of the number of calories you need to maintain your present body weight./lb. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. By comparing caloric intake with caloric expenditure.079 cal. a person will burn 0.85) or about 710 calories in one hour.
potatoes) are the best sources of energy for active athletes. In addition. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. Examples include weight training and the APFT sit-up and push-up events. Repetitive. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). Very intense activities use more carbohydrates. 'but as the duration increases. we should reduce our daily cholesterol intake to 300 milligrams or less.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. the chief fuel burned is carbohydrates. in the form of glycogen (a complex sugar). water lost through sweating must be replaced or poor performance. such as candy. because they can lead to low blood sugar levels during exercise. We should increase our intake of polyunsaturated fat. Athletes . Carbohydrates are the primary fuel source for muscles during shortterm. At least 50 percent of the calories in the diet should come from carbohydrates. Foods rich in complex carbohydrates (for example. As a result. it is important to eat foods every day that are rich in complex carbohydrates. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. up to 60 minutes before exercising. Initially. sex. plain water is the best drink to use to replace the fluid lost as sweat. are the primary fuel source for muscles during short-term. high-intensity activities. The evaporation of sweat helps cool the body during exercise. Individual caloric requirements vary. It plays an important role in maintaining normal body temperature. whole wheat bread. and training sport. rice. but to no more than 10 percent of our total calories. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. especially when training in the heat. It is also important to avoid simple sugars. Athletes often fail to drink enough water. Cool. age. The body uses fat to help provide energy for extended activities such as a one-hour run. the contribution from fat gradually increases. Sweat consists primarily of water with small quantities of minerals like sodium. The current national average is 38 percent. Water is an essential nutrient that is critical to optimal physical performance. can result. Finally. high-intensity activities. depending on body size. Concerns for Optimal Physical Performance Carbohydrates. pasta. Because foods eaten one to three days before an activity provide part of the fuel for that activity. and possibly injury.
Therefore.0 to 1. nausea. one's need for protein might be somewhat higher (for example. these beverages can provide a source of carbohydrate for working muscles. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. as do regular soda pops and most fruit juices. and after exercise to prevent dehydration and help enhance performance. drinks that exceed levels of 10 percent carbohydrate. Although cholesterol has purposes and is important to overall health and body function. The recommended dietary allowance of protein for adults is 0. to the total energy requirement of heavy resistance exercises. these drinks should be used with caution during intense endurance training and other similar activities. Cholesterol is a fatlike waxy substance and is produced by the liver. too much cholesterol in the body has damaging effects. and diarrhea. Sports drinks. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. This can improve endurance. During intense training. Protein is believed to contribute little.5 grams per kilogram of body weight per day).should drink water before.8 grams per kilogram of body weight. The primary functions of protein are to build and repair body tissue and to form enzymes. it is necessary to first understand what cholesterol is. 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. On the other hand. Weight lifters. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. Many people believe that body builders need large quantities of protein to promote better muscle growth. if any. can lead to abdominal cramps. . During prolonged periods of exercise (1. who have a high proportion of lean body mass. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. are helpful under certain circumstances. 1. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein.5+ hours) at intensities over 50 percent of heart rate reserve. During periods of intense aerobic training. during.
The two main types of lipoproteins are: High Density Lipoproteins (HDL. HDL is either reused or converts to bile acids and disposed. When cholesterol is at a good level it works to build and repair cells. With too much cholesterol in the body.Cholesterol forms every cell within the body. alternative ways to manage your cholesterol without having to rely on medications. Instead. cholesterol cannot be dissolved in the blood. it plays a life-giving role in many functions of 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 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%.) HDL transports cholesterol from cells back to the liver. vegetables. This is done simply from reducing cholesterol by 1%. When the cholesterol level is appropriate. You want to ensure that your levels of this cholesterol remain . though. the levels build up and cause damage by clogging your arteries. This puts you at serious risk for disease such as heart and stroke. 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. On the other hand when you eat foods such as fruits. produces hormones such as estrogen and testosterone. When you eat saturated foods such as dairy. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. and grains you can maintain optimal health as they do not contain cholesterol. there are several different body functions and several different substances that make up our understanding of "cholesterol. Lipoproteins equip the cholesterol to move around the body. This is known as "good" cholesterol." As with some fats. In fact. In fact. As we progress with "30 days to lower cholesterol" you will learn healthy. meat and eggs your cholesterol elevates. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. educate and provide healthful options. High cholesterol can be avoided! With a nutritious diet. The purpose of this ebook is to inform. molecules called lipoproteins carry cholesterol to and from cells. and produces bile acids which are proven to aid in the digestion of fat. which is another form of fat.
smoking. gender. family history of heart disease. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. . To maintain optimum health. since having too low levels of HDL ." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. HDL aids to ensure protection from the risk of heart attack and/or stroke. consider renting the documentary movie "Supersize Me. Obviously. Eating fast foods and convenience foods results in eating too many fats and salts. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. some people require a very aggressive approach which includes cholesterol lowing medication. which can raise our bad cholesterol levels.high for optimum heart health. We will address this issue as we progress in "30 days to lowering cholesterol. Other factors involved in this risk are age. Understanding the Causes of High Cholesterol Besides diet. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad 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.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. gender and the heritage of the individual. when we speak of having "cholesterol levels" we mean more than one number. Due to heart risk factors besides diet. The results on his cholesterol and body health in just 30 days are truly frightening.even when other cholesterol levels are normal . other causes of high cholesterol are lifestyle. and aids to remove LDL from your artery walls. If you want to see a graphic representation of this. For some." This documentary details the attempts of one man to live on fast foods and little exercise alone. Low Density Lipoproteins (LDL. In addition. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke.may lead to heart problems. we are setting ourselves up for problems. HDL consists of more protein than triglycerides or cholesterol. and diabetes mellitus.
Exercise does not have to be a large time or money commitment. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Your Arteries and Cholesterol The job of your arteries is to pump blood. each day will lower cholesterol. you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored. If you have a family history of heart disease and high cholesterol levels. Diet: An important consideration in eating is choosing lower fat. Just 20 minutes of aerobic exercise. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. 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. High levels of bad cholesterol may even prevent arteries .A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Buy cooking oils that are unsaturated. including walking. Use low fat cooking sprays to replace heavy oils whenever possible.prevents arteries from working their best. It is never too late to start on this path. The Dorsal Aorta or the main artery branches out into many smaller arteries. Age and Gender: Cholesterol levels increase with age. work harder and start earlier in adopting a healthy lifestyle and eating plan. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. While there is not much that you can do about your age. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. Too much cholesterol in the blood .especially bad cholesterol . Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Once a woman starts menopause. the cholesterol level starts to increase.
The heart relaxes and produces enough force to push the blood through. heart attacks. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Consider: Heart disease is one of the leading killers in North America. and the main reason behind the blocking of arteries is high levels of bad cholesterol. this system works effectively and the blood can carry oxygen and other essentials throughout the body. and strokes. Your heart becomes starved of required blood. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. Each are made up of epithelial cells. This means that if you want to prevent heart disease. The inner layer is smooth and allows the blood to flow easily. It helps pump the body's blood. For this reason. Arteries are constructed of a tough exterior and a soft. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. The middle layer is elastic and very strong. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. smooth interior. No matter what your current health.can increase your chances of heart disease or stroke. since cholesterol can actually lead to blockages in your arteries. In a healthy person. Even having "borderline" cholesterol levels . As the heart beats.or bad cholesterol levels that are elevated but not considered "very bad" . Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. you need to keep your cholesterol levels in a healthy range. If this happens often enough you can suffer a heart attack or a stroke. the arteries expand and are filled with blood. it is critical then that we keep arteries free of bad cholesterol for optimal health. 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 .from functioning at all.
Again. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. If you have too high cholesterol. 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. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. or follow the limits for dietary cholesterol that your doctor sets for you. In fact. Limit your sodium intake to 2400 milligrams a day. In fact. If you need assistance seek out a nutritionist or dietician. As an added benefit. . Consume less than 200 milligrams of dietary cholesterol each day. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. try to lower your saturated fat intake as far as possible. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. but reducing your intake of all salts is the better choice. you can take steps to regain your health by following a low cholesterol and low fat diet. The effects over all will be immediate. if you have elevated levels of high cholesterol. Sea salt is a better option. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent.Eating is one of the things that can affect your cholesterol level a great deal. Being overweight can contribute to cholesterol and to heart ailments. especially if you have very high cholesterol. Receive 25_35% or less of your day's total calories from fat. this sort of diet will also make you feel generally healthier and more energetic as well. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat.
eggs and nuts each week. which can wreak havoc on your heart health. and especially processed meats such as deli meats. fish. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. bologna. poultry. including select cuts of meat. . 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. rye. hot dogs. You can keep the skin on to seal in the juices so long as you remove the skin before eating. salad dressing and sauces. These foods include: Oats. sausages. • Enjoy foods high in soluble fiber.Refuse foods made with harmful trans fats such as margarine. High cholesterol foods include: Organ meats (this includes liver. salami and fatty red meats All foods that are fried. especially deep fried foods • You will produce meals that have lower saturated fats when you try the following methods of food preparation: Bake Broil Microwave Poach Steam Grill Roast (only if you remove fats that are melted in the process) Lightly stir-fry or sauté using low-fat and low-salt broth Selecting your Foods Enjoy a wide variety of foods regularly. Limit and eat only in moderation if at all: Highly processed foods. dry beans. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt.
choose leaner cuts. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. With vegetables and fruits. When most of us think of "veggies" we think only of a few. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. you do not have to worry as much about eating too many fruits and vegetables. Increasing your intake of fresh (not canned. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. vegetables. Select fish such as cod that has less saturated fat than even chicken or other meats. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol. As an added bonus.When selecting meat. Consider all the vegetables you may not have tried yet (please note that this list is not . there is no such worry. While you do not want to overeat.and have lower cholesterol levels as a whole. 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. not poached. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. chicken. The white "marble" is fat that can increase your cholesterol. If you have always felt deprived while following low-fat diets in the past. and grains are healthier .that North Americans face. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Even the leanest cuts of meat. you can avoid this in the future simply by eating more fresh fruits and vegetables. and cuts that have less white "marbleized" texture. In fact. You can only eat small portions of animal products before you have to worry about cholesterol content. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. white meat. but some fruits and vegetables have been linked to lowering cholesterol in patients.not to mention the higher rates of obesity . fish. those nations that eat more fruits. 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. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat.
there are many delicious brands of peas. borlotti beans. green peas. soy beans. runner beans. navy beans. lima beans to azuki beans. not just the seeds. sugar snap peas. broad beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds.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. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . many which you likely have not tried before.there are too many vegetables to list here . red beans. These may include snow peas. kidney beans. chickpeas. mung beans. from black beans. and many others) Bean sprouts Lentils Peas (again. 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.complete . green beans.
. red potatoes. 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. Chieftain. Empress. Gala. Cortland. Arlet. There are many types of mushrooms. you will be stunned by the range of lettuces out there. some quite rare. orange. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. 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. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. it is a fungus. Fuji. Mutsu. and others. Braeburn. Mantet. from the common to the exotic. not just their size. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Blushing Golden. Centennial Crab. Mcintosh. yellow and red peppers. Liberty. Try the following varieties: Akane. 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. Empire. Jonagold.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Kandil Sinap. from butternut to acorn to pumpkins and gourds. Honey Crisp.
Baby Bananas. bearberries. Empress Prune_Plum. Dietz. Opal. Starr. lingonberries. Red Haven. Watermelon. and others) Berries (besides the usual strawberries and raspberries. elderberries. Baking Bananas. Red bananas. nannyberries. and others) Cherries (from sour cherries. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . Virginia Gold. and others) Persimmons Pineapples Plums (including Mt. sea grapes. Canary. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore. there are dewberries. among others) Pears (including Asian pears. Starking Delicious Plum. Stanley Prune_Plum. Lapins. Chinooks. many kinds. Hedelfingers. cranberries. and sweet cherries such as Black Russians. Apple Bananas. wineberries. Royal Plum. huckleberries. Patricia. and others) Clementines Dates Figs Grapefruits Grapes (there are many. cloudberries. gooseberries. Yellow Transparent. Reliance. barberries. Monmorency cherries. Russet. Red Secor. Beirschmidt. crowberries. Bartlett. Red Astrachan.Northern Spy. boysenberries. Honeydew. currants. Wilson Juicy. blueberries. Unize Plum. loganberries. Yataka. Canteloupe. Cassava. and Sensation Dwarf Peach. bilberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas.
you will naturally choose foods that are good for you and for your heart. you will want to cook your own meals more often. The secret to low-fat eating is to make eating the right foods as attractive as possible. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Cooking and Cholesterol If you want to lower your cholesterol. use this list of fruits and vegetables. of course.treat it like a checklist of the food adventures you could have with food. most of us have tried only a small fraction of the fruits and vegetables that are out there.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. Read about new varieties of fruits and vegetables and try them as well. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. In fact.it is only a way to get you started in discovering new fruits and vegetables. and prepackaged meals. 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. The fact is. Over the next 30 days. find a variety of fresh fruits and vegetables you have not tried and try them. avoid all fast-food. . Your taste buds and your cholesterol level will thank you for it. Make it a mission to buy some fresh fruits and vegetables you have not tried. Convenience foods. convenience. If you want to lower your cholesterol over the next 30 days. every week. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Look back over the list of fruits and vegetables . are notorious for offering poor nutrition and plenty of fat. Print the list and circle all the fruits and vegetables you have not tried. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. and sugar. Realize that these lists of fruits and vegetables is far from complete . salt. When you have many types of healthy and delicious foods to choose from.
tomatoes. Buy some fresh herbs. You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Japanese. There are many recipe books at your local library .no matter how harried your schedule: If you are very busy and tired at the end of a long day. you can easily create a salad that is enticing. use only a pinch of the best sea salt you are able to buy.This isn't hard to do. Not only is this healthier for you. cucumbers. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. and Indian recipes. Simply chop up some favorite salad greens (mescalin mix. You can also create a very low fat salad dressing by combining half an avocado with some herbs . zucchini. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. If you have recipes you cannot part with.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Use these to add flavor to your cooking rather than relying on salt. If you must use salt. Vegan. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Don't overlook cookbooks that feature Chinese. 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. Cooking to lower your cholesterol is not very hard. Raw food. Wrap some veggies in a tortilla. Choose fresh ingredients . switch ingredients to healthier alternatives. and drizzle the salad with olive oil and lemon juice. even if you are lost in the kitchen.the very freshest you can. herbs) and garnish with a few nuts. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. carrots. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Use good olive oil instead of butter. cut more veggies into a salad.
This makes an excellent and very healthy snack. opt for skinless poultry. Sandwiches: Sandwiches are quite easy to make. Combine until blended. If you are craving desserts. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Add the pasta and toss until the vegetables are the desired consistency. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. but some combination of this recipe can give you a tasty meal with less fat. eggs. 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. berries. This can be a very tasty combination and is still quite healthy for you. Experiment with different fruit combinations to find different tastes. If you do want to add meat to your salad. Avoid croutons. and lemons can make a beautiful and attractive salad that is very low fat. Add your favorite fresh herbs (basil is a good choice) and combine. You can make similar meals with rice or even low-fat tofu. whole milk products such as chesses. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. If you are using apples or other fruits that tend to "brown" in your salad.which can increase the fat content of you sandwiches considerably choose to flavor your sandwich with fresh sweet onions or low-sodium mustard or salsa. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Instead. use lean and skinless chicken or other poultry. Avoid highly processed deli and sandwich meats. Simply cook the pasta in a pot. bacon bits. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. It can also be a great quick breakfast on days when you are in a rush. Many prepared pasta dishes use plenty of salt or cream-based sauces. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Instead of fats or mayonnaise on your sandwiches . All can be made into delicious and heart-friendly meals in minutes. 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. Pastas: There are a number of pastas available. and other high-fat foods in your salads. Fruit Salads: Chopping up some of your favorite fruits. . Shred your favorite vegetables or cut them into very small pieces.and lemon juice.
try to stave off the craving with fresh fruit. 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. sodium.many are very high in sodium. Lean meat dishes: When you have chosen your lean cuts of meat. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . though. cover with lemon juice and possibly herbs and grill or bake until done. Enjoy white meats. For example. polyunsaturated. fat. 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. skim. and poultry rather than red meats. If this does not work. 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. occasionally eating low-fat desserts and snacks such as angel food cake. you can make these foods even healthier by reducing the amount of fat you use in preparing them. Consume fat free. take care to read the labels on these snacks and choose the brands with the least sugar. 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. calories. wafers. fish. and cholesterol . fruit sherbert. so overindulging in these will certainly not allow you to keep your heart healthy. and sugars. you can get planks of cedar that are perfect for baking or grilling fish . Also. low-fat yogurt. At many fish shops. fig and fruit bars. calories.simply place the fish on the cedar. Choose only lean meats. and salt that you can.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. If you absolutely crave a dessert or snack. Jello. and hydrogenated fats). However. puddings made with low-fat milk that make lower-fat alternatives. animal or graham crackers. plenty of calories and some fats. these products still do often contain sodium.
you likely picture the hamburger you see in advertisements . simply because salads and vegetables are advertised a lot less. If you cannot find fresh produce out of season. Today. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol.even when those foods are processed and contribute directly to higher cholesterol.healthy processed foods. Odds are. you may nit get the same strong images in your head. When you picture a hamburger. prepared. Face it. spiced. though.a large. Although we may know which foods we should be turning to and which lifestyle changes we need to make. juicy burger with all the toppings. Traditionally. It sounds crazy. we don't always do what is right. If you are inventing excuses or having a hard time sticking to the diet plan your doctor or nutritionist has helped you develop for your cholesterol level. but you have also learned to associate certain foods with certain ideas and ideals . less than healthy foods have needed advertising. Eat lots of vegetables Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. most of us have been taught which foods are healthy and low in fat and which are less than good for us. Think of the last ten food advertisements you have seen. because they were not needed.Choose fresh rather than processed. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. You learned to like some foods as a child. adopting a very low-fat diet and healthier lifestyle is often challenging. they were for less-than. try frozen foods that have no sauces or other ingredients added. 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. 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 . When you think of a salad. However. pickled or tinned foods.and likely this has been the doing of advertisers. especially if we have followed less than ideal eating and life patterns for some time. there is a huge market for convenience and "junk" .
Also avoid radio ads and restaurant advertisements in magazines and newspapers. much as restaurants do. . they are placed at eye level. Odds are. There is no reason why your heart health should suffer because some advertiser is good at their job. Advertisers are trying to make their products appealing. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . This is no mistake. 2) Make good-for-you foods appealing. sugary foods. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. so that customers are more likely to walk away feeling happy and satisfied with their meal. though. In fact. Figure out where you see advertisements for foods and then avoid those ads.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. avoid the television for a while and watch your cravings for fatty foods decrease. and lower your cholesterol over the next 30 days as well.foods. After all. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. and sodas to the amount of space given to the produce section. 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. junk foods. compare the amount of shelf space given to convenience foods. Take a look at those high-fat and cholesterol-high foods. When you visit your local grocery store.they add ambience to make the meals more attractive and appealing. If this describes you. Advertisers do an incredible job at making foods attractive. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. In too many grocery stores. but many times these foods are less than great for your cholesterol level. they come in brightly designed packages that grab the eye. Often. Is it any wonder that restaurant meals . Most people see the majority of food advertisements on television.even those that are fatty and terrible for your cholesterol . 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. 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. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate.
You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. You can use the same technique to make good-for-you low-fat foods seem appealing. recall the times you have had terrible fast food or convenience food meals.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. and other foods you are trying to avoid during the next 30 days. you will find it much easier to stick to a low-fat diet . . cold. try to find ways to make these foods less appealing. watch out for negative words. fast foods. Try to do the same thing as advertisers ." This is not likely to make you crave these foods especially since you are always hearing great adjectives . Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. Advertising works by staying with you. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.For the next 30 days. 3) Describe foods in a way that makes them appealing to 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. If you find that you crave convenience foods. For example.as mushy. imagine them in the worst possible light . Advertisers work very hard to make sure that you remember jingles and descriptions of foods . and disgusting. As soon as you are aware that you are craving the foods.without feeling cheated or deprived. Ask your friends and family for their dining-out horror stories. Whenever you find yourself craving foods that are high in fat or sodium. and look up stories about the disgusting things people have found in the fast foods and convenience foods. 4) Use a little negative advertising. This will make bad-for-your heart foods seem far less attractive.when buying food that is good for you. 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. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. greasy. congealed. use a little negative advertising.such as "delicious" and "juicy" described about fatty foods. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol.
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. give it away.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. If you keep cookies. no-stick cooking ware. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. go through your home and get rid of the foods that you should be eliminating or cutting back on. you are far less likely to be tempted by them. you are more likely to turn to them when you are feeling hungry. 2) Make your kitchen a heart-healthy place. Invest in parchment paper. wok. as you work to lower your cholesterol. but prevent fruit flies. For the next 30 days. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. You do not have to invest a lot of money for this.and are less likely to cheat on your new eating plan. If these things are not in your home. While you are cleaning out your kitchen. Replace your foods with lowerfat or healthier alternatives. you can easily reduce how much fats and sodium goes into each meal. 2) Give them away to a friend or food bank. healthy foods over the next 30 days . . That way you are far more likely to reach for low-fat. Hang up some nice curtains or at least get rid of the clutter. 4) Get lots of appealing heart-healthy foods into your kitchen. try to find ways to make cooking in your kitchen more appealing. 3) Eat in. If you make healthy foods more attractive and visible. if you can. When you make your meals yourself. you are more likely to cook at home rather than being tempted to eat out. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. you should eat in and eat foods you have prepared yourself almost all the time. If your kitchen is an enticing place to cook. fried foods.and for life! . Also get rid of any fliers. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. you are more likely to reach for them when you are hungry. 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. advertisements. or menus from take-out places and restaurants. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. and other temptations around. If you have a deep-fryer. a rice steamer.
Find ways to get yourself motivated to eat well for life. 8) Socialize without food. child. This can make heart-healthy eating more difficult. This is especially a problem since we so often equate social times with eating . This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. or spouse. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. fear is a great motivator. coffee shops. so that there is no excuse to turn to convenience food. You will learn many recipes and cooking tips for heart-healthy eating. and have the opportunity to spend time with others who are concerned about heart health. 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. cooking with someone else tends to be more fun. or in your home rather than in restaurants or cafes that feature rich foods. After a long day at work. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. Meet friends at the gym.listen to music or watch a movie on a portable DVD player as you cook. Most of us plan our days and our finances. Or. 7) Get help in the kitchen. For many of us. If you have very high cholesterol. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. and pubs or we have movie nights that include take-out pizza. Plus. Many of us take in excess calories and fats when we eat out with others. 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 can't find someone to help you. it can be too daunting to come up with a menu and then cook a meal from scratch. . on hiking trails. 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. The hard part is staying motivated to keep the diet plan up for weeks. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself.we meet friends at restaurants. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. make it a habit to meet friends at places that don't have food as a major entertainment. Over the next 30 days. 9) Get motivated. once you learn to cook healthy and delicious meals. but we often leave eating to chance. then find some way to make cooking time more fun .5) Consider taking a heart-healthy cooking class. Whether you get help from a roommate.
You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. 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. When you prepare a meal. Whether it is general stress. or meetings with your boss. 13) Make cholesterol-friendly eating easier. On a paper. Sometimes.10) Make heart-healthy food more convenient. sadness boredom. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. and you will reach for these foods rather than turning to high-fat. If your walk home from work takes you past a favorite restaurant you find hard to resist. vegetables. and other healthy meals easier. Keep low-fat yogurt and other low fat foods around for fast snacking. If Tuesday work meetings leave you reaching for cookies in your office desk. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. 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. The portion size of grain should be smaller and the portion size of animal proteins (meats. salads. simply make sure that most of your plate is taken up by fresh fruits and vegetables. then you may need to find a different route home. list ways you can avoid the situation or at least make better choices when you are faced with it. fruits. Most of us have specific emotions and events that may make us turn to comfort food. fiber. milk products) should be smaller still . you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. and beside each item. and cholesterol in each of your foods is causing you stress. and other low-fat foods are among the most convenient foods out there. types of fat." 11) Make heart-healthy food more interesting. Make sure that you eat different fruits and vegetables . list the times you are more likely to want to eat. Post your list in your planner or other visible place so that you will see it. this is very simple. Luckily. If you can make low-fat alternatives easier to reach for than fast food. 12) Figure out your eating dangers and find ways to overcome them.no larger than a pack of cards. If counting fat grams. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. high-sodium "fast foods. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. Sound too simple? Not at all. sodium.
inexpensive. metabolites. and extracts of these substances. and convenience or restaurant meals entirely.do your cooking with the olive oil. constituents. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. as well as concentrates. If you are on a very strict low-cholesterol diet.each day so that you get a variety. Use olive oil as your main source of fat and refuse other dressings or sauces . Nor are supplements a substitute for regular exercise. full-fat dairy products. skinnier. Supplement product labels must include the words "dietary supplement". minerals. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your 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. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. but for most people interested in lowering their cholesterol. There is no one magic pill or powder that you can take that will make you stronger. Variety is still important because bars and powders are not always low fat. Eating a variety of foods on a regular basis is the most important step toward this goal. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. this may not be enough. this simple formula will be a snap to follow and will actually lower your cholesterol. or easily digested by all. botanicals. or give you more energy. you must weight the purported benefits against the potential risks . If you are considering supplements. 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. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. all of which are easily accessible to athletes. Over the next 30 days. There are thousands of supplements on the market. Supplements include vitamins. amino acids. This will not make your cravings for less-than-healthy meals go away. egg yolks. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. lower your cholesterol by making sure that reaching for lowfat. herbs. Eliminate foods such as organ meats. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth.
find a good quality multi vitamin and take that as directed. the claims probably are too good to be true. it sometimes needs additional supplementation to take it to the best level it can be at. find out what type of supplements you can take for your individual needs and problems. Again. If you have heart problems. While a diet that's full of nutrient rich food should not be replaced. For example.(and cost) before deciding to use any product. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. But. Get another opinion! Supplements can help to improve your body's function because you are giving your body exactly what it needs to do the work right. How do you know how much to take? That's a trickier question. There are two routes to take. look for supplements that can offer weight loss benefits. even if you think that you can do this through the foods that you eat. what do you take? First off. start by finding a health food store or a vitamin supplier. It's like always giving your car premium gas and oil to do its job even better! . First. Giving your body the nutrients that it needs to make it through the day is essential to your well being. If a product makes claims that sound too good to be true. if you have a need to lose weight. quality is essential to success here. But. Another source for information is the web. In addition to this. Don't assume that any information that you find is reliable. Therefore. Information is key. Quality is very important if you want to see benefits from supplementation. First off. make sure that you have a reliable source. These individuals can also help provide you with the information you need regarding improving your conditions. you are probably still missing out. 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. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. problems with gaining weight or other conditions. you can probably find a supplement or several that can address those problems for you. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs.
The energy released by breaking this bond powers the contraction of the muscle. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. arginine. There are several though that are very useful. turning it back to ATP. and pancreas. Creatine is used for the resynthesis of ATP. . Creatine is also a very good supplement for gaining muscle mass. Creatine works by increasing the water volume within your muscle cells. Another important supplement is whey protein. Creatine is manufactured naturally in the body from the amino acids glycine. liver. There are many different varieties of whey protein. Creatine phosphate is "split" to yield the phosphate portion of the molecule. The typical male adult processes 2 grams of creatine per day.There are thousands of different supplements on on the market. Creatine is a natural constituent of meat. For the majority of the population. including both elite athletes and untrained individuals. the bonds in the ATP molecule are split. There are several methods by which the body rebuilds ATP. yielding ADP (adenosine-diphosphate). This phosphate portion bonds to the ADP. Creatine is the most popular and commonly used sports supplement available today. is through CP. the cell can no longer contract. is the "power" that drives muscular energetics. This process takes place in the kidneys. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. while the remaining 60% is stored in form of creatine phosphate (CP). I have been using multivitamin supplements and vitamin B supplements for 20 years. When ATP is depleted within the cell. but you will be able to find a high quality supply at your local health food store or if you look on eBay. I can gain 5 kg of muscle in just two weeks using creatine. or adenosine triphosphate. ATP. The fastest method. and methionine. mainly found in red meat. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. and replaces that amount through dietary intake and fabrication within the body. the body must use other methods to replenish ATP. Once CP stores within the cell are depleted. without oxygen. When a muscle is required to contract. Approximately 40% of the body's creatine stores are free creatine (Cr). Some of which perhaps are not particularly useful.
In the "loading phase" which is where you begin adding creatine to your diet. It can also delay fatigue during repeated workouts. Creatine is safe for most everyone to take with the exception of people with renal issues. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. Creatine is also thought to increase the body's aerobic abilities.03. Experts say in the "loading phase". So if you weight 200 pounds. 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.3 grams of creatine per kilogram of body weight. Essentially. your weight is multiplied by . it's recommended that you stick to 5 grams per day. 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. After that. though. allowing further capacity to regenerate ATP. the formula would look like this: 1 lb divided by 2. Follow along closely. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. In other words. the dosage is 20 grams a day for five to seven days. However. 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. you must use your creatine regularly instead of sporadically for it to be effective.Supplementation with creatine increases Cr and CP within the muscle.2 kg multiplied by . There are two way to decide what dosage of creatine you should take. so you would require 2. The periods are brief because the ability of a cell to store CP is limited. therefore the body will quickly move to other methods of replenishing ATP. Doctors are even beginning to endorse creatine which is generally unheard of with supplements.7 grams in the maintenance phase.3 = 27 grams of creatine per day After the loading phase. You can also calculate creatine dosage according to body weight and mass. Glutamine . you should be consuming . Many people like to take their creatine in a shake as it most often comes in the form of powder.
prevent sore muscles. glutamine reserves are depleted and must be replenished through supplementation. Protein The importance of protein to a body builder is a no-brainer. Over 60% of our amino acids come in the form of glutamine. The typical American diet provides 3. It is the single most important nutrient in a body building regimen. our body can produce more than enough. Much of your protein will come from your diet. Protein has been shown to have the best effects on the body when combined with carbohydrates. during times of stress. Two to three grams has been found to help symptoms of queasiness. Under normal conditions. but if you really want to grow your body mass. . and speed up growth hormone production. it can result in muscle loss. Glutamine is also thought to prevent sickness. Research shows levels of supplementation from 2 to 40 grams daily. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. increasing protein through weight gainers or protein powders is necessary.Another popular supplement among body builders is glutamine. liver. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Again. Protein is what makes up and maintains most of the stuff in our bodies. repairs and builds muscle and can induce levels of growth hormone found in the body. so you'll want to take it with milk or in a shake. brain. it usually comes in powder form. You have to have a positive nitrogen balance in order to gain muscle mass. If you want to build a ripped body. This two to three gram dosage used post workout builds protein. This includes stress that the body is under during periods of exercise. promote healing.5 to 7 grams of glutamine daily which is found in animal and plant proteins. If you have too little glutamine in your system. Sixty percent of glutamine is found in the skeletal muscles. However. Many people are choosing to supplement daily due to the long growing list of benefits. Glutamine is a nonessential amino acid that is produced naturally by the body. The remainder is in the lung. Of course. and stomach tissues. you'll need both creatine and glutamine alike.
Its unfortunate high cost however makes me advise you to use it sparingly. It often comes in pill form. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. and should be taken in the manufacturer's recommended dosage. and increases strength along with stamina. Nitric Oxide. Nitric Oxide is present for a brief moment. Nitric oxide also comes in powder form as well. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout. and will dissipate shortly after you complete your workout. Nitric oxide promotes extended ability to life weights. The release of nitric oxide creates surges of blood flow. causes vasodilation (an expansion of the internal diameter of blood vessels). and olive oil. You can also add in some fruit for flavor. So whey is the best protein. When on low-carb diets whey can function as an alternate source of energy. a key molecule manufactured by the body. It also signals muscle growth. when a muscle contracts and blood vessels dilate. Many body builders take nitric oxide for a variety of reasons. speeds recovery. low-fat milk. which is the muscle pump we are familiar with. delivery of nutrients to skeletal muscle and a reduction in blood pressure. which in turn leads to increased blood flow. If not. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. sparing hard-earned muscle protein and glutamine stores within the body. As with creatine. it's good to combine your protein with some form of carbohydrate for maximum results. Whey protein is the only choice when on a diet however. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. . The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. the best time to take your protein supplement is post-workout. oxygen transport. so you can take it in a shake just like with other powdered supplements. Unfortunately this pump is only temporary. Whey is the best investment because of its capacity as a postworkout recovery supplement. ice cream. It also supplies the most amino acids that bodybuilders use. especially on a diet.The best type of protein supplement on the market is whey protein because it is the highest yield. As we said before. Combine the powder with some eggs.
but they are used by body builders all over the world. so it's good for your brain. they are illegal. and other serious diseases. They are used in treating a variety of health problems including AIDS. They can cause serious liver damage and even lead to liver failure. a decrease in libido. general energy and well-being. steroids have some serious health implications when taken for reasons other than therapeutic. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. which is known as stacking . Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. They also enhance performance making a person stronger and extending their stamina. cancer. you can take. Using the supplements mentioned you'll see some results quickly. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. That causes an enlargement of the breasts along with an increase in fatty deposits. Steroid use is generally not condoned in the sports world and constant testing is done of the athletes to see if they are getting an unfair advantage by using steroids or growth hormones. Steroids increase testosterone production which can lead to overly aggressive behavior. They help the body fight the ill effects of these diseases and promote healing. But those are the only ones I prefer to take apart from ginko biloba. and low sperm count. . However.There are many other supplements. 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. complexion. All steroids eventually change to estrogen which causes feminization in men. especially if you use them together synergistically. Steroids do have some advantages. Ginko is great for circulation. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. and in many places. Both of these substances are highly controversial. However.
but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. Body building has long been thought of as a man's sport. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. though. a massage or soak in a hot pool will reduce the feelings of fatigue. They can make you bigger quicker. Even using various methods to help your body recover. your mind is a powerful tool and it helps you through each step of your day. At these times a good sauna. They are naturally produced by the body. it still takes time. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. Following is a list of recuperation techniques and a description of them. but many body builders take them to basically tell their muscles to get bigger. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions.Growth hormones stimulate the elements in the body that make muscles grow. You can get huge. MENTAL TRAINING Mind Fitness. 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. A Healthy Emotional Life As you can assume. . RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. perhaps it's better to cut down on the workouts and allow for your body to recuperate. They can be dangerous. You will still need to take time to rest though. It controls the way that you perform each action. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. as well. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. but more and more women are getting interested in it as well.
you need to be able to effectively deal with it and then to move on. In addition. you need to be fully capable of thinking clearly. performing mental tasks and you need to be able to conquer problems effectively. believe it or not. you need to exercise your mind. the importance of having a healthy brain is very evident. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. For this particular battle. 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. plays a significant role in the quality of life and the longevity that you have in your life. for many people living in today's hectic lifestyle. A Healthy Brain With the onset of Alzheimer's happening to more and more people. it's anything but easy to make it through the day without dealing with some type of stress or pressure. several key things must play a role. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. Emotional health is an important battle that everyone must strive to improve. There are many different ways that this can happen. your body's health is directly related. there are many ways that your mind's fitness may not be the right level that it should be. The mind's health is quite an important aspect and. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. 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. Keeping your mind active. There are many various ways that you can improve your emotional state by learning how . such as a death or deception. First. Although you may be wondering just how you can control your minds fitness. there is evidence that says that you can actually push off the onset by some time if you do the right things. should something emotionally troubling happen to you. When you are emotionally or mentally unfit.Yet. While life affects each one of us. What's Healthy? For your mind to be in a healthy state. challenged and attentive is essential to your well being and this fight. 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. including the simple fact that you may have to battle illnesses more often and with greater intensity. For example.
and you. Those that are spiritually fit. Believe it or not. Indeed. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. mental turmoil and even times when they are so stressed that they can not function properly. During these times. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. mentally unstable and unfit. Not only does it pull you down through causing large amounts of emotional trauma. of course. you do all that you need to do and there's nothing limiting you. learning to effectively manage stress is important. too. you can consider them. After all. it can often play a role in the way that you see your life as well as in your emotional state of mind. . It can lead to various health issues physically. the right social activity is one way to improve your emotional health. While you can't take away everything in your life that causes stress. you may think that you have nothing to worry about. While there isn't always a need to be religious or spiritual. but that's not a common occurrence. most people go through stages of depression. For those that do believe in a Higher Power.to react to critical situations. Spiritual well being is a critical factor in maintaining your health. Where Are You Now? When it comes to determining how mentally fit you are. This is a personal decision. but it also causes all types of physical problems for those struggling with it. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. too. But. It can help you to tackle even challenging tasks with more ease and with success. 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. Sometimes it may be important to remove the stressors from your life.
Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. too. although you may not realize it. Yet this is a dangerous situation. Do you hate the life that you are leading. or are eating whenever you feel like it. your mind can be struggling at the same time. To determine where you stand in mind fitness. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. It's easy to go to the food to get the satisfaction that you need. ask yourself these questions. Be honest. 1. For example. 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.Yes. For the most part. While food never used to be so readily available. While you may not want to do this. when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you. Emotional eating is eating when things go bad. it hurts to hear but just like your body goes through illness. this is one of the prime reasons that they are overweight or unhealthy in their diets. Improving the fitness of your mind not only improves your daily life but increases your longevity. consider this scenario that happens over the span of time. now. stress and angry often? What does it feel like and how intense does it get? 5. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. too! Emotional Eating We touched on this subject just a few minutes ago in our dieting chapter but it's important for you to address now. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. Do you feel anxiety. Do you struggle to make the goals that you set for yourself? 4. For many millions of people. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. . If you have trouble sleep. Do you have physical pain that is not the result of an injury? This could be stress related! 2. then you should be considering the vast number of mind fitness needs you may have.
you didn't do the job right. You can't make the right decisions. You then find yourself dealing with pressure from the boss. 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. As your self esteem drops.. . You become upset at yourself. A health self esteem is one that's confident but not overly macho. The first step in fighting the way that food makes you feel. and you'll see differences in the way that you feel and the way that you see the world. fatty lunch. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. you find yourself in even more problems. though. you almost purposely make the situation worse by eating bad. In fact. In just a bit we'll talk about some of the ways that you can have good mind fitness. Just look at you. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. you are not fitting well into your clothing. You decide you need a big. it's also one of the worst things you can do for both your physical and your mental health state. You aren't any good. You are a failure... You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness.these are all things that people end up saying to themselves when they are emotionally depleted. Incorporate as many of these things into your life as you can. 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. 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. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Soon. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Emotional eating is one of the hardest cycles to break. your self esteem drops. is to recognize that there is a connection between the way that you feel and the way that you eat. the pounds are creeping onto your hips. yet if left intact. Soon. which includes emotional eating.You begin by getting stressed at work. Now. you hate your job so much that the only thing that makes it feel better is eating something bad for you.
This allows your mind to repair damage and it allows you to improve your network of friends. Don't assume that they will always be there when you need them. Getting down on yourself because someone doesn't like the job you did isn't okay. both physically and mentally. working through them and then letting them go. Those that have people around them to support them do well in many more aspects of their lives. "Hey. You should always strive for a lifestyle that's positive with those in your family and your friends. Let's face. that relationship alone will be one that you have to work on. 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. whatever way is fun to you. Build A Social Network A social network is a very important to your well being. If your boss says that the job wasn't good enough. Getting away or even just finding time to play a board game is essential. ask what you could have improved on for next time.Accept those. In addition. 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. even when you don't pay attention to them otherwise. its fun to have people around too! But. Learn to take criticism positively. work on improving them if you can and then do the best job that you can overall. at least one time per week. 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. In part of that comes the fact that if you want to have family and friends you . That means taking on the challenges that come up between people. Then. how can you build a social network of people that you can rely on? Make time for those that you already have. Those that dress well. Just putting on a beautiful outfit can make you feel good about yourself. learn how to accept compliments and to take criticism. you need to be able to say. Relationships take time and work. Although challenging. Commit to going out and having fun. take care of the way that they look and those that do things for themselves are the most confident people out there. If you are married. Don't take friends for granted because they won't be there when you need them the most.
It hinders you throughout your life by causing unhealthy living situations. Learning new things keeps the mind active and that means health. A hobby. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. use your brain power! You don't have to do any type of exercise with your brain physically of course. 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. Stress affects your ability to function properly. but you have to do it! Stress is one of the largest problems in health today. but mentally you do! For starters. by relieving stress. 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. To help remedy stress. a physical activity. physical risks and puts your entire well being at risk for emotional breakdown. allowing you to fend off Alzheimer's and other conditions like it.need to be a friend. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. find an outlet. always keep yourself learning. or some other thing that really brings you happiness is necessary to have. Asking questions. You'll feel good about life and your social network. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. too. there are many things that you can do. You should also use challenges to help power you through your day and your life. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Here's a quick look at the changes that you can make today that will increase your mind's power later and throughout your life. Managing Stress Its not easy job. getting the answers and working at it helps to improve the brain's function. Your Overall Mental Fitness Plan So. now you have it! You know what to do to make your lifestyle improved through these changes. it is important for you to find solutions to those problems. . For starters. You need to find something that you love to do.
There are no ifs about it. mental and emotional benefits right away. If you can't think of anything. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Do things that are enjoyable to you. 5. but you may not realize the extent at which it takes to improve them. but feeling good about yourself is a must for overall health. Improve your social network to reduce stress and to improve your quality of life. smoking will eat away at your lungs and will cause cancer. Make changes like these today and see results today. . You probably already know the risks of what these things can do to your life. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. drinking and drugs. this one will be structured a bit different. and physical fitness increases. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Working on this is hard. they are not everything. 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 also helps to make it through difficult times when you have someone by your side. Each decision you make throughout the course of the day plays a role in your fitness. 3. learn something new. continuous learning and through challenges of all types.1. Smoking. Lifestyle Fitness. You Are What You Do. 4. Keep your self esteem positive. is a problem for your health and your ability to make it through the life you have. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. It will cause cancer eventually in your lungs. For example. Too Your lifestyle is the way that you live your life. Improve them. Unlike the other chapters. Improve your brain's fitness by challenging it through new adventures. smoking. Improve your stress levels and see physical. 2. Drinking And Drugs Each of those three things.
Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. but the . Drinking and drugs are just as bad. Smoking and drugs are simply a no no. To improve your fitness. 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.But. smoking is something that you can stop. You kill brain cells. Some damage can be fixed through healing over time. 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. It's the time that your body heals from the exertions of the day. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. physical ailments hinder you more when you don't get enough sleep. This can only happen if you stop soon enough. Your lifestyle fitness requires that you get quality sleep each night. you destroy your body slowly and methodically. It's the way that your mind works through problems. though. sleep is the body's time to relax and to recoup what it's done all day. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Stress hurts more. Why is sleep so important ? There are actually several reasons. There may be an underlying medical condition that could be causing it. even if it is one of the hardest things you will have to do. It's a time to restart. refresh and give yourself the best chance at improving tomorrow. You need this time for your mind to. When you quit early enough. They aren't able to improve the level at which they can function and they make bad mistakes. you put your life at risk and you destroy the organs in your body. your energy increases. your stress levels DO go down and you can feel better about the life you are living.Rest is one of the most overlooked parts of an exercise regimen. You will find that your health increases. talk to your doctor about it. For one. Sleep Do you sleep ? No. you need to remove these problems from it. your body can repair the damage that you have done to your lungs. To improve your lifestyle and to extend your life. find a method to stop smoking and do it. others can't.
• Keep your bedroom dark and cool. Muscle adaptation and growth often occurs at night. but if you go to bed on an empty stomach. your lack of muscular coordination places you at a much higher risk for injury. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. especially tea or coffee. Not only will the caffeine keep you awake. For starters. Lack of sleep can have an intoxicating effect on your body. You're better off waiting until the next day when your body has been given proper rest. According to the Journal of Applied Sports Science. • Try having a light snack before bedtime. During the suspended state of animation you are in. If you work up a sweat before trying to sleep. you start to feel sleepy. which is above the legal driving limit in most states. Working out in this state has its obvious downside.build muscle. it can distract from your ability to fall asleep. Make sure this snack is light. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. but you'll have to use the bathroom more often as well which will disturb your sleep. As your body temperature lowers.096.reality is it is actually a quite important principle. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. • Get at least eight hours of quality sleep per night. Body temperature has a huge effect on our ability to fall asleep. • Don't drink a lot of fluids before sleep. • Establish both a regular sleep cycle as well as a pre-sleep routine. This will help you signal your body that it's time to think about resting. Some people disagree with this theory. your body is doing exactly what you have been asking it to do during your workouts . though. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Just as you'd never head to the gym after drinking a few beers at your local tavern. . Try having some white noise in the room like a fan running. you should never work out after not sleeping the night before.
Financial fitness isn't something that we'll stress for too long here. your home life. A majority of growth hormones are also released when the body is in the sleep state.While your body is sleeping. at least two hours beforehand. Growth hormones are very important in increasing muscle mass. As you know. Your body can recover and repair any damage you did during the day while you are at rest. During a workout. and even your physical health. • Don't eat before bed. You worry about money and end up facing financial hardships that move into your work life. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. but the majority of this happens while the body is at rest. This is what makes you grow. • Don't do stimulating things before bed such as watching television or working on a project. your marriage. If you are having problems with sleeping. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. growth hormones are also released. it is also vital in helping your body recover and ultimately grow like you want it to. Just think of the role that money plays in your everyday life. your body's synthesis of protein increases. Just as sleep will give you more energy. stress causes a wide range of health concerns for your body. . but it is something to make part of your overall guide to living a long. Money is one of the largest causes of stress in people every single day. there are many ways that you can overcome them. healthy lifestyle. but it really can be.
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.
abcbodybuilding. The Internet is another invaluable resource for body building information. sample workout plans. contest schedules and results. These are only a few resources you can check out as you begin your body building quest. as well as pictures of people who have made amazing transformations through a body building program. but it's free.com This is another super website where you can find tips and tricks about how to maximize your workout. You will get the most information by joining their website. You will find more information than you could have ever hoped for on this website including tips on nutrition. • www. and it will open you up to all sorts of insights into this great sport.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner.com This site is nothing less than amazing. In researching this book. 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.Nothing can really compare to personal advice and guidance.getbig. Look around you and find what works for you. Ask around when you are in the gym. Here are a few you should really check out: • www. this author depended on several of these websites for information.bodybuilder. and ways to prepare yourself for competition. • www. or network with others in social settings. You will find a whole new world opening up around you! . where to find supplements.