Encyclopedia of Body Building and Fitness
By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
For most. everything but so long as I am still fit and strong and healthy .Imagine walking alone at night and really feeling safe because you are physically strong. you likely hated it. When the machine is neglected either in part or in the whole. but remember that fitness is something that you can get into the habit of doing which makes it easy. You could take all of my money.That's what gives me the POWER to SUCCEED. If it isn't taken care of.
Well I can go on about the benefits of fitness and will do so later in this book. Fitness is a term that is used to help define the ability to stay in the best physical shape.
Fitness is an essential part of life.
Your body is designed to work as a machine. "What am I staying in shape for?" To each person. trust me on this from a guy that used to smoke two packs of cigarrettes per day. You learned to put your clothes on. it will last many years longer. When you were three you were probably taught to brush your teeth. You'll learn many things that you'll be able to implement immediately to start experiencing success. then the machine won't run well and eventually won't run at all. once you learned how to do it.) Fitness is about SURVIVAL.
Imagine having a greatly increased sex drive. You may ask. because it's a habit. but when you look at this as your body. But. Do you worry about brushing your teeth today? No. weeks. for example you don't change the oil in it.
When each part of the machine is cared for. That's what we want you to think of when you think of fitness. is well maintained for many years. you cut several years off the life of the car. all of my friends. Let's make fitness fun.
. it became something that you didn't think twice about. it is a matter of staying healthy as long as possible. you are shaving away days. If a car. When you were learning how to do them. Others may be recovering from an illness or injury. the entire machine works the best that it can. this will be something different. then. Others may need a certain level of fitness for their employment.
Sorry if I sound overly patronising. for example. then. That's costly to you. Really. Fitness is not something that you have to struggle with. it can be that simple to be healthy. and even years off of your life when you don't take care of your machine (your body.
For me it's a bit of belly fat.Overcome the initial procrastination. What do you see? If you are unhappy about any part of your body or training. you'll see that fitness can be easily mastered by you. Our first goal is to determine where you stand right now.
Where Are You Now and What are Your Fitness Goals ?
Take a look at yourself right now.such as a weight lifter adding cardio to beat belly fat. You'll claim that getting fit is just too hard. In fact. Nevertheless. Don't worry. That's not true. The same applies to experienced athletes that must alter or increase the training in a specific area . It's just something that you do. this is painless.
. chances are good that area of your body is bothering you because it's an unhealthy area. if you have the will power to save your life by sacrificing for just a few weeks. the first weeks of learning to be fit and staying healthy will be the hardest. IT WONT BE EASY AT FIRST. it's an important first step. You will be sore and tired. You just can't give up what you love. You'll find excuses about not doing it. Granted. You'll dread it. but it may hurt your ego a bit to do it.
• Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. Ask your doctor where your blood pressure is.
. You need to use them to understand exactly where you stand right now. You can find calculators for many of these available to you free of charge on the web. Experinced athletes should also do a realistic self review . • 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. but it needs to be in a certain range to be healthy. For adults. You need this number to be there. There are several tools that you need to use to determine your health level currently. your family or others that you need to consider your fitness ? Experienced athletes may ask themselves: * Have I been neglecting certain aspects of my fitness ? * Am I overtraining and not getting enough sleep and recuperation time ? * Is there some aspect lacking in my training program or my routine that could have a significant impact on my health and progress ? If you have experience then I'm sure the questions are in your mind allready. this is generally 120 to 139/80 to 89. 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. The higher this number is.Here are some questions for you beginners to ask to determine where you stand right now. Its important to do this to more firmy establish and prioritise your fitness goals.this is part of the goal setting process. the more prone to health risks you are.
your ideal weight is the weight that you should be. your lungs and even your heart are suppressed.
Beginners . if you are overweight. Those that have a larger midsection are most prone to health risks. there's much more for you to consider. causing difficulty for each organ there. These three things are critical elements for you to take into consideration when considering where you stand right now. In effect. the fat here is likely to be what kills you.What To Start With To get started with fitness. But. ideally. Your kidneys. Your waist is important because it is the indication on your body of your potential health risk.
.• Ideal Weight: In comparison to your height and body structure. 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. start by getting through these basic first steps. This is an important piece of information because of how vital it is to your health. Those that have a large midsection are the most prone to heart problems. The fat that is here will push into your body.
Pull up your shirt. 3.
. Write them down and post them in several locations in your home. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Set your goals. Ask him for measurements of your blood pressure. Determine what's important for you to maintain. 2. It's going to come down and that will be quite rewarding! 4. to improve on. You need this to see just how unhealthy you are currently. Do it the same time and same way every time you weigh yourself. Stand up straight. This will be your indication of your weight loss and health improvement. Calculate your BMI. Determine that you are healthy enough physically to begin improving through diet and exercise. and to work on first. Get your weight. not at your doctor's office. Meet with your doctor to talk about your overall health. suck in your gut and measure at your belly button all the way around using a tape measure. Do this at home on a well programmed scale.1. Measure your waist. 5. your heart rate as well as any other important factors he may be interested in you improving.
you need to take into consideration the fact that overall health is in fact important to improve. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness
. If you don't think that you need to lose weight. I was very ill and thin. By understanding where you stand on these factors above. For me the impression made in the initial months was very strong because I made much progress in this time. People with some experience under the belt will need to examine their flexibility. Therefore. inflamation syndrome. or giving up some addiction or bad habits. that will mean improving other qualities of your life. For others. Cardio Vascular fitness level. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. that's great! You are one step closer to being healthy. Throughout this book. Although many people start looking into fitness because they want to lose weight. With fitness everyday is a new beginning so you can always review your progress and set new goals. that's not to say that you don't have health problems beyond that level. Many people are still at risk for high blood pressure. high cholesterol as well as other concerns even though they aren't technically overweight. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. For many that will mean losing weight. strength etc. There's much to learn and improve on for most of us. you can begin to improve your health. But. For others it will be less dramatic. I'll point you in the direction of improving your overall health.Now that you have this done. fitness is not just about weight loss. What You Will Learn So. I got into it because I was a drug addict.
Its simply not true. 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. While your body must be maintained as much as possible for health.some say they only need 4-6 hrs. They used to tell us alot of bull that 6 hrs is sufficient. That means insuring that your overall life is healthy in regards to the life that you lead. Those with eating disorders can also benefit from physical conditioning. help you to understand where you are and then help you to get to the goals that you have. we'll tackle what the healthy standard is. Losing weight. Many of you will be fighting with some bad habits. Throughout each of these aspects.
GET ENOUGH SLEEP !!!
Sleep . Emotional stability is critical to overall health. The longest i went without sleep in the army was 5 days and 4 nights . we will start there. especially of course if you are too fat. the goal is to improve your stress level. ways. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart. Namely alcohol. When i was in the army they were very keen on sleep deprivation. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. we mean making sure you are emotionally and mentally fit. Most of us need 7-9 hrs sleep everyday. But giving up serious vices is not easy and you are well advised to get professional medical advice. it doesn't do much good if you don't eat the right foods. isn't enough if you aren't eating the right foods even if you are losing weight. each aspect is just as important as the next.Each of these aspects is very important. Sure you can function on less or more. though. for example. With lifestyle fitness. smoking or drug use. I know your situation. we'll teach you how to improve your life through easy. General Health: First things first.
. I normally need 9 if I'm training and eating heavily. and even fun. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Remember. I say hogwash and current medical research says the same. With your mind fitness. Since your body is likely to be your largest factor impacting your life.
Change your diet . actually. get 7-9 hrs sleep every night. Your brain keeps everything working. the time has come to improve the way that machine is working. even those things that you don't think about doing like your heart beating and your lungs breathing. This means physically.if its unhealthy. delivering fuel to it so that it can perform its duty. Stress and recuperation are also critically important and are covered in another section of their own. Your body is a well designed machine. Your heart pumps oxygen rich blood to each cell in your body. Your lungs supply your heart with the necessary oxygen. This is so you can see the improvements in coming weeks and months. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. In fact if you are looking at changing your body composition I dare you to do before and after shots. I cover diet in another section because its very important. Each part of your body functions well because of the support that other parts play.So. I recommend you go to a good doctor and just get a general check up. give up the vices like drink and smoking.
. Not only will you feel great but you will have medical proof.
your blood pressure and your body mass index are good indications of your overall health. You should understand how well your body is working. it goes further than this. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. too. you should address these specific concerns. Your body is used to providing your muscles with the fuel that they need to work hard. That way. If you are overweight. While your diet is something for the a later section. What's Healthy? As we mentioned early. not to sit idle. you need to take into consideration the vast number of measurements that we've already taken. You shouldn't skip this step. your neck. the body had to do what it needed to so that you could stay alive. If you have problems with your legs. Keep a log of this information so that you can see your progression. Your job is to give your body what it needs to continue to perform correctly. Where Are You at? As we've mentioned. your arms or anything else. You should weekly weigh yourself. Your muscles are necessary for functioning but they have been built to be used. Yet. your body can't maintain a healthy muscle mass. You cant do that without the information in your head and I cant teach you everything in just one book. chances are good that your heart has been affected by it. it's important for you to know where you stand health wise. the same day at the same time each week. these fat reserves could be used. Your weight. Talking to your doctor is a great place to start when it comes to determining your overall health. You may not physically be able to exercise
. Well back in the time of the cave man.Go to the library and read as much as you can on health and physiology. That means taking the measurements that we've listed. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. What some people don't realize is why their body has developed as it has. to know what level of fitness your body is in. this could be a potential problem that needs to be considered. you can improve your overall health and then improve upon your situation by knowing how to. too. It would store food in fat so that when there wasn't enough food available. If you don't work hard. we need to address your body's ability to do what it needs to through being physically capable.
How Can You Improve ? Improving your body means improving your body's ability to move and function. its going to improve. that's a great sign. Again. the man known as the "father of bodybuilding". coupled with the other fitness elements later throughout this book. In the late 19th century. but it will get easier. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Now. If you aren't having any physical limitations. Our overall plan to improving your body's fitness level is through exercise. even if you aren't overweight. pains or weight problems. he was credited with the invention of the first exercise equipment marketed to the masses. 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. chances are good that you aren't getting enough exercise and fitness into your life anyway. It's a hard realization. Even an overall fit person can often improve their body's fitness through improving their body's makeup. one step at a time. look at your body in other manners to determine what you can improve on. personal trainers are making a tidy living helping people stay fit. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. This competition was the basis for many
. In actuality. He became so successful. Gyms are big business. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Its not easy thing to do at first. Using your muscles and strengthening them are vital to improving health and fitness. not to sit in a chair at a desk all day. but remember your body is built to be used. the sport of body building has been around for quite some time. Exercise is something that some people hate and others love. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.to a certain level. it's not the permanent solution. As he became more popular. Understanding where you are is difficult for many at first. But. and body building supplements are at an all-time level of performance. he created several businesses around his fame and was among the first people to market body building products bearing his name.
there can be a lot to learn. stronger. nutrition was focused on more than ever. nothing will compare to actually getting to the gym and lifting those weights. Training techniques were improved. and the sport has evolved into a real competitive arena. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. and body building equipment evolved into an effective means for working muscles in ways never thought of before. men around the world were inspired to become bigger in their physique. In 1970. and more aggressive in their behavior. you heard of him right ?
Through the years. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. but you'll need some information first.
. When World War II broke out. Olympia competition that remains the most popular body building contest to date. This book will guide you through some of the basics to get you started. Women have started to take an interest in honing their bodies. Of course. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow.others to follow including the Mr. body building has just grown in popularity becoming almost an obsession for many people.
then there is anerobic which is great for muscle and bone growth and strength. The nervous sytem is quite remarkable. Well guess what. After a while you will develop a natural sense for this. diet. consider this . Your body works with a natural cyclic rythym. 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. By training. Diet also has a significant influence over biochemistry.Exercise Physiology Lets cover some basics about physical training. There is aerobic training which is best for cardio respiratory improvement and fat loss. Aerobics can improve muscle function and growth. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. supplimentation and recuperation should all fit in with your optimal body routine. Anerobics can aid the cardio system and reduce fat. Your workout routines. Nothing else. The three things of most interest to us in biochemistry are nutrients. But you can raise one leg out to the side at 90 degree's i bet (everybody can). training.can you do the splits ? Probably not.
. But its a nerve reflex that prevents you. hormones and waste products in the blood such as lactic acid. and other activities and still have enough energy left over to handle any emergencies which may arise. If done in the right way the two are complimentary.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. If you can do it with one. The components of physical fitness are as follows: Cardio respiratory endurance . Especially with the training and recuperation. By balancing your training and recuperation you can optimize your biochemistry. There is no muscle or ligament joining your two legs together in such a way to prevent you doing it with both legs at the same time. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. Deeply tied in with all of this are your biocemistry and your nervous system. Components of Fitness Physical fitness is the ability to function effectively in physical work. The nervous system prevents this from happening (thank heavens).
agility. Progression.and following a good diet. and Type. reduces performance. Regularity is also important in resting.Muscular strength . Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Time. and negatively affects one's health. muscle power. eye-hand coordination. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. To achieve a training effect. elbow. Factors such as speed. Body composition . from the Olympic-caliber athlete to the weekend jogger. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Flexibility . detracts from appearance. and eye-foot coordination are classified as components of "motor" fitness. "FITT" Regularity. Excessive body fat detracts from the other fitness components. sleeping. normal range of motion. Muscular endurance .the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.the greatest amount of force a muscle or muscle group can exert in a single effort. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. One should strive to exercise each of the first four fitness components at least three times a week. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Infrequent exercise can do more harm than good.
.the amount of body fat an athlete has in comparison to his total body mass.the ability to move the joints (for example. The principles of exercise apply to everyone at all levels of physical training. a person must exercise often. knee) or any group of joints through an entire. progressive training. Appropriate training can improve these factors within the limits of each athletes potential. Intensity.
at least three exercise sessions for cardio fitness. Providing a variety of activities reduces boredom and increasesmotivation and progress. and flexibility training will not improve any of these three components. To be effective. muscle strength.you must strive to conduct 5 days of physical training per week. then I do my weight training and perform stretches between my weight exercises. FITT Factors Certain factors must be part of any fitness training program for it to be successful. time. Although swimming is great exercise. Variety. Time. 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. however. with only one session each of cardiorespiratory. and flexibility should be performed each week to improve fitness levels. especially when training for strength and/or muscle endurance. Ideally. a program should include activities that address all the fitness components. Overload. Recovery. for example. For optimal results. strength.
. These factors are Frequency. For example. to obtain maximum gains in muscular strength. You will find that you can experiment and find the optimal routine for your metabolism. Specificity. goals and motivation. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week. athletes should have at least three strength-training sessions per week. muscle endurance. Three physical activity periods a week.Balance. it does not improve a 2-mile-run time as much as a running program does. athlets become better runners if their training emphasizes running. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.since overemphasizing any one of them may hurt the others. Another way to allow recovery is to alternate the muscle groups exercised every other day. Personally I have a cardio workout at the warmup stage.Intensity. Training must be geared toward specific goals. and Type. Thus. The acronym FITT makes it easier to remember them.
if you have a hard run on Monday. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week.and Friday are devoted to cardio fitness. will help keep you super fit. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. you may also choose to run on Tuesday and Thursday. Monday.With some planning. Wednesday. Stretching exercises are done in every training session to enhance flexibility. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. it is the factor many units ignore. 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). INTENSITY Intensity is related to how hard one exercises. For example. and cardio fitness is trained on Tuesday and Thursday. Unfortunately. and Tuesday and Thursday are devoted to muscle endurance and strength. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. a five-day-per-week program is much better than three per week. During the second week. the greater the intensity of the exercise. and Friday. Depending on the time available for each session and the way training sessions are conducted. In the first week. By training continuously in this manner. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. and those that exceed 90 percent HRR can be dangerous. when coupled with good nutrition. However. all components of fitness can be developed using a three-day-per-week schedule. and Friday.
. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. Wednesday. 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. The following training program serves as an example. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. However. The more energy expended per unit of time. Such programs.
at 80 percent MHR.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). at 60 percent HRR. and. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. For example. one can be sure that the intensity is enough to improve his cardio fitness level. With this information. By determining one's maximum heart rate. To compensate for this. resting heart rate. graphic$$$$$$ When using the MHR method. a 20. A athlete determines his estimated maximum heart rate by subtracting his age from 220. a person who is in poor shape should exercise at 70 percent of his MHR. As a result. if he is in excellent shape. at 90 percent MHR. if he is in relatively good shape. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. For example. One's ability to monitor the heart rate is the key to success in cr training. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. an appropriate THR or intensity can be prescribed. if he is in poor shape. he could start at 85 percent of his HRR. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR.
. and relative conditioning level. Thus. graphic$$$$$$ Percent MHR Method With this method. A person using this method may exercise at an intensity which is not high enough to cause a training effect. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). at 70 percent HRR. and. if he is in reasonably good shape. one must compensate for its built-in weakness. the THR is figured using the estimated maximal heart rate. If a athlete knows his general level of cardio vascular fitness. the group run will be too intense for some and not intense enough for others.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. he can determine which percentage of HRR is a good starting point for him. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. if he is in excellent physical condition.
70 and 131 is 91. Exercising at any lower percentage of HRR does not give the heart.) Yet another way is to place the hand over the heart and count the number ofheart beats. These arteries are located to the left and right of the Adam's apple. 160. use the THR of 161 BPM figured above. At this time. Thus. In summary. In this case.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain.7 results. place the tip of the third finger lightly over one of the carotid arteries in the neck. The result is then added to the resting heart rate (RHR) to get the THR. the body will usually have reached a "Steady State" after five minutes of exercise. 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.70) before it is multiplied by the HRR. he must exercise harder to increase his pulse to the THR. When the calculations produce a fraction of a heart beat. During the 10. He should count his pulse for 10 seconds. the athlete should monitor his heart rate. or maintain. a THR of 160. (See Figure 2-1 C.7 is added to the RHR of 69. (See Figure 2-lB. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. To determine the RHR. then multiply this by six to get his heart rate for one minute. he should know his THR (the heart rate at which he needs to exercise to get a training effect). and immediately after exercising.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.second period. an adequate level of fitness. the value is rounded off to the nearest whole number. particularly if they cannot find more than 20 minutes for cr exercise.7. muscles. and the heart rate will have leveled off. the product obtained by multiplying 0. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. When 91.7 BPM is rounded off to give a THR of 161 BPM. For example. (See Figure 2-1A. as in the example. the athlete should get a count of 27 beats (161/6= 26.) During aerobic exercise. or to see if one is within the THR during and right after exercise. and lungs an adequate training stimulus.
. As shown. the percentage (70 percent in this example) is converted to the decimal form (0. If his pulse rate is below the THR. Before anyone begins aerobic training.
talk to your doctor. The more intense the activity. TYPE First we will discuss aerobic training. If not. 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. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster." This method relies on how difficult the exercise seems to be. he should do it five minutes into the workout. TIME Time. Using this figure. Another way to gauge exercise intensity is "perceived exertion. multiplied by six. gives an error of six BPM. A athlete who maintains his THR throughout a 20. refers to how long one exercises. or duration. Walking is a great place to start. since one missed beat during the 10-second count. a 40-year-old athlete with a low fitness level should. If he takes only one pulse check. For example. an athlete can easily find his own THR just by knowing his age and general fitness level. the shorter the time needed to produce or maintain a training effect. during aerobic 70 percent HRR. In this type of training. To improve cr fitness.If his pulse is abovethe THR. He should check his exercise and post exercise pulse rate at least once each workout. your body will work to improve its function by improving how much work your heart can do.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. the longer the required duration. the athlete must train for at least 20 to 30 minutes at his THR. • Start with basic aerobics and work up as your tolerance increases.
. It is inversely related to intensity. He should count as accurately as possible. Here are some tips for you to get in aerobic training. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. the less intense the activity. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. then start with a basic program.
running. . though. • Move on to more aerobic style exercises. . The guidelines of your doctor are a must to follow! Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. -Handball (singles).Stair climbing.Rope skipping. .Walking (vigorous).Road marching.Running.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. playing your favorite sport.Bicycling (stationary). . and other physical activities are perfect for aerobics.Exercising to music.) -Racquetball (singles).Skiing (cross-country). .
. Your goal is to start with 10 minutes of continuous aerobics three times a week. -Tennis (singles).Swimming. .Rowing. . . Swimming.Jogging. . Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic.Bicycling (road/street). Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY . bike riding. as soon as your body allows for it. SECONDARY (Done with partners or opponents of equal or greater ability. elliptical machines. You should try to increase this to 30 minutes three times per week. . They must also be of sufficient duration and intensity (60 to 90 percent HRR). . -Basketball (full court).
It is an advanced form of exercise training which helps a person significantly improve his fitness level in a
. along with stretching exercises and wearing appropriate clothing and well fitting running shoes. Besides learning running techniques. I prefer the rowing machine as It can avoid injuries associated with running. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. Proper warm-up and cool-down. help prevent injuries. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. and. However. 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 primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. INTERVAL TRAINING Interval training also works the cardiorespiratory system. Every activity has its drawbacks and you must weigh the advantages and disadvantages. knees. and legs. and the feet strike on the heel and push off at the big toe. he should do two things: 1) gradually buildup to running that frequently. The elbows are bent so the forearms are relaxed and held loosely at waist level. ankles. The arms swing naturally from front to rear in straight lines. to do this safely. The faster the run.
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. the faster the arm action. The most common injuries result from running and occur to the feet.) The toes point straight ahead. athletes need information on ways to prevent running injuries. but can also be a major cause of injuries. 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. A well-conditioned athlete can run five to six times a week. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. (cross-body arm movements waste energy.
Using the time from Step 1. Determine (or estimate) the actual 1-mile-race pace. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. the energy systems used are allowed to recover. Recovery periods.relatively short time and increase his running speed. 52 seconds long (1:56 + 1:56 = 3:52). swimming. it can be estimated from his last APFT by taking one half of his 2-milerun time. 56 seconds to 1 minute. hiking. Using a 2-mile-run time of 1600 minutes as an example. In interval training. (2:00 minutes . therefore. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute. Step 2. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting.mile run time. The athlete's 2-mile-run time is 16:00 minutes. These recovery periods. rowing. 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.
. and his estimated pace for 1 mile is one half of this or 8:00 minutes. twice the length of the work-interval periods. 56 seconds (1:56) for each 440-yard run. 2.) Step 3. each 440-yard lap should be run in 1 munute. Subtract one to four seconds from the 440-yard time in Step 2 to find the time each 440-yard lap should be run during an interval training session. the pace for an interval training workout is calculated as follows: Step 1. If a athlete's actual 1-mile-race time is not known. will be 3 minutes. 59 seconds during interval training based on the athlete's 16:00. (8:00 minutes/4 = 2:00 minutes per 440 yards.1 to 4 seconds = 1:59 to 1:56. This type of intermittent training can also be used with activities such as cycling. In this way. bicycling. Using the work-interval time for each 440-yard lap from Step 3.) Thus. He does this repeatedly with periods of recovery placed between periods of fast running.
Run six to eight 440-yard repetitions with each interval run at a 1:56pace. his recovery is quicker. Because the heart rate is not the major concern during interval training. 56 secons by an easy jog of 440 yards for recovery. Because of the intense nature of interval training. If he responds well. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. It shows common 1 -mile times and the corresponding 440-yard times. As with any other new training method.
Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. the workto. refer to Table 2-1. another type of cardio vascular training sometimes called speed play. After a athlete has reached a good cardio vascular fitness level using the THR method. At first. Each 440-yard jog should take twice as much time as the work interval (that is. he should do it once a week. FARTLEK TRAINING In Fartlek training. with at least one recovery day in between. he should be ready for interval training. he may do it twice a week at the most.This can be done on a 440-yard track(about 400 meters) as follows: 1. monitoring THR and using it as a training guide is not necessary. As with any workout. the athlete varies the intensity (speed) of the running during the
. the heart rate usually falls to around 120 to 140 beats per minute. As a result. 3:52). 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. interval training should be introduced into his training program gradually and progressively.rest ratio is 1:2. there are two seconds of recovery. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. During the recovery interval. athletes should start intervaI workouts with a warmup and end them with a cool-down. Thus. For each second of work. 2. As the athlete becomes more conditioned. Follow each 440-yard run done in 1 minute. He may also do recovery workouts of easy jogging on off days.
and cross-country skiing are all excellent endurance exercises and are good substitutes for running. It should then be gradually increased to four miles. As with all exercise. It consists of running a certain distance on a course laid out across fields. Those who add non-running activities to their training may not improve running ability as a consequence. At first. However. The object is to cover the distance in the shortest time. over hills. athletes should start slowly and progress gradually. Their drawback is that they require special equipment and facilities that are not always available. Cross-country runs have several advantages: they provide variety in physical fitness training. neither the running nor recovery interval is timed. Each group starts its run at the same time. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. It can be used as both a physical conditioning activity and a competitive event. bicycling. the athlete varies the intensity (speed) of the running throughout the workout. When ready. Instead of running at a constant speed. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. he starts with very slow jogging. In Fartlek training. he runs hard for a few minutes until he feels the need to slow down. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance.
. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. depending on the terrain and fitness level. The unit is divided into ability groups using 2-mile-run times. through woods. and they can accommodate large numbers of athletes. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. they may use other activities as supplements or alternatives. Swimming. and the running is not done on a track. At this time he recovers by jogging at an easy pace. In such cases. the distance should be one mile or less.workout. The speed and distance can be increased gradually as the athletes' conditioning improves. For these reasons. many runners prefer Fartlek training to interval training. Alternate Forms of Aerobic Exercise Some athletes cannot run. or on any other irregular terrain.
running. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. For example. CYCLING
. After five minutes. Body position that enhances the blood's return to the heart. a athlete should set his THR about 10 bpm lower than while running. one's THR should be lower than while doing the other forms of aerobic exercise.SWIMMING Swimming is a good alternative to running. in order to effectively train the cardio vascular system during swimming. Together these activities combine walking and running with moderate resistance work for the upper body. the heart does not beat as fast as when doing the other types of exercise at the same work rate. in swimming. For injured athletes. This is because. compare it with his THR and. Some advantages of swimming include the following: Involvement of all the major musclegroups. which minimizes lower body stress in overweight athletes.. 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.) in swimming alone. adjust the intensity. It is used to supplement running and develop upper body endurance and limited strength. walking. he should stop to check his pulse. etc. tread water. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. rope jumping. cross-country skiing. Partial support of body weight by the water. By modifying their THRs in this manner while swimming. The swimmer should start slowly with a restful stroke. cycling. Non-swimmers can run in waist-to chest-deep water. Thus. and do pool-side kicking for an excellent aerobic workout. if needed. Compared with all the other modes of aerobic exercise presented in this manual (e.g. athletes will help to ensure that they are working at the proper intensity.
but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. even the most unfit athletes should reach a level of conditioning that lets them move into a running program.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. After about three months. It is enjoyable. As the walker's fitness increases.Cycling is an excellent exercise for developing cardio fitness. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. unless walking is done for a long time at the correct intensity. WALKING Walking is another way to develop cardiorespiratory fitness. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. and causes few injuries. athletes can bicycle outdoors or on a stationary cycling machine indoors. 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. Athletes can alter the cycling intensity by changing gears. a athlete recovery at low speed and/or low should set his THR at resistance. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). requires no equipment. A simple way to increase walking speed is to carry the arms the same way as in running. Dis. he should walk 45 to 60 minutes at a faster pace. it will not produce any significant cardio vascular conditioning. However. the athlete can vary the speed and resistance and use periods of active For swimming. The heart rate should be monitored to determine the intensity. and increasing velocity.
. adding hill Cycling should be work. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. For interval training. He can increase the intensity by adding hills or stairs.
and the intensity may be varied as in running. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. golf courses. and racquetball) involve bursts of intense activity for short periods. when doubled and stood on. and is not affected by weather. boots. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. Cross-country skiing is easy to learn. The work load is determined by the difficulty of terrain. and the frequency and duration of rest periods. developing ever measured have been found in muscular and cr cross-country skiers. endurance. A beginner should select a jump rope that. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. with skis.on country roads. and poles often obtainable from the outdoor recreation services. Some of movement of the arms the highest levels of aerobic fitness and legs. However. and the time spent jumping should be increased as the fitness level improves. may be done almost anywhere. Equipment is reasonably priced. these
. however. is easily learned. may be stressful to the lower extremities and therefore should be limited to no more than three times a week.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. Although some regions lack snow. Rope jumping. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. They should attain and maintain their THR to ensure a training effect. and in parks and forests. The action is similar to that used in brisk walking. squash. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. one form or another of crosscountry skiing can be done almost anywhere . Some runners use it as a substitute for running during bad weather. the pace. It requires little equipment. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. open fields. reaches to the armpits.
Although muscular endurance and strength are separate fitness components. Progressively working against resistance will produce gains in both of these components. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. bodybuilding athletes need a high level of muscular endurance and strength. but the reverse is not necessarily true. intensity. the workout addresses every component of fitness. If played vigorously each day. and it can be totally individualized to every fitness level by varying the frequency. Warm-up and cooldown stretches should be included in the aerobic workout. In addition to cardiorespiratory fitness. Workouts can be done in a small space by diverse groups of varying fitness levels. Because running increases endurance. If strengthening exercises are included.
.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. they are closely related. There is no prerequisite skill. or many other calisthenics. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. challenging activity that combines exercise and rhythmic movements. it helps improve performance in racket sports. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. and duration. jumps. they may be an adequate substitute for lowlevel aerobic training. hops. It is a motivating. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. One can move to various tempos while jogging or doing jumping jacks. 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.
Strength training is essential because it allows you to improve the way that your body works. you will be able to move flabby muscles and fat into lean muscles. isotonic. With strength training. Muscles that are strong are less likely to become injured. strength training is a very essential aspect of making sure that happens. Force is produced with no change in the angle of the joint. Common examples are push-ups. affect it by varying the resistance throughout the range of motion. movements or even in accidents. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. Now. sit-ups.If you need to lose some weight. But. allowing you to lose weight faster. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. To achieve a constant speed of movement. at 180 degrees per second. with less likelihood of being strained or hurt through your daily exercises. Muscular Contractions Isometric. too. Isokinetic contraction causes the angle at the joint to change at a constant rate. Muscle burns through fat faster. and the lifting of weights. as when pushing against a wall. Isometric contraction produces contraction but no movement. you do want to develop lean muscles that are strong and therefore healthy. 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 be a body builder here. They are able to be used easier. for example. You don't have to have bulging muscles. you also need to consider adding strength training to your workout.Strength Training Along with aerobic training. There are other resistance-training machines which.
. This requires the use of isokinetic machines. while not precisely controlling the speed of movement. They are described here.
while in the eccentric phase (elongation) the muscle returns to its normal length. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. Actually. As a result. makes the muscle and connective tissue more susceptible to damage. may produce greater strength gains. Exercise a joint and its associated muscles through its complete
. isotonic. on the upward phase of the biceps curl. The nature of the eccentric contraction. the biceps are shortening. in return. Each type of contraction has advantages and disadvantages. For example. During the lowering phase of the curl the biceps are lengthening. This is a concentric (positive) contraction. and each will result in strength gains if done properly. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. In the concentric phase (shortening) the muscle contracts. or isokinetic contractions. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. whether by isometric. When a muscle is overloaded.the concentric or "positive" phase and the eccentric or "negative" phase. so there is more muscle soreness following eccentric work. To understand the principle of overload. the muscle may be able to handle more of an overload eccentrically. To obtain optimal gains. This is an eccentric (negative) contraction. Isotonic and isokinetic contractions have two specific phases . it is important to know the following strength-training terms: Full range of motion. it adapts by becoming stronger. the overload must be applied thoughout the full range of motion. This greater overload.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. however.
it adapts by becoming stronger.
. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). This is crucial to strength development.range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. isotonic. one repetition has been completed. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. When a muscle is overloaded by isometric. or isokinetic contractions. Set This is a series of repetitions done without rest. Muscle Failure This is the inability of a person to do another correct repetition in a set. A 10-RM is the maximum weight one can lift correctly 10 times. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. Similarly.
to achieve enough overload. after doing from 8 to 12 repetitions.Principles of Muscular Training To have a good exercise program.
. if a athlete's 1 -RM is 200 pounds. For example. progression. the resistance is too great and should be reduced. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. the muscle must be overloaded. regularity.) A better and easier method is the repetition maximum (RM) method. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. and variety. OVERLOAD The overload principle is the basis for all exercise training programs. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. the workload to which it is subjected during exercise must be increased beyond what it normally experiences.70 = 140 pounds] to get 70 percent of the 1 -RM. For example. However. to develop both muscle endurance and strength. recovery. The weight should be heavy enough so that. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. This weight is the 8-12 RM for that exercise. The weight should also not be too heavy. (For example. multiply 200 pounds by 70 percent [200 X 0. Although the greatest improvements seem to come from resistances of about 6-RM. specificity. the weight selected should be heavier and the RM will also be different. In other words. an effective range is a 3-7 RM. The exerciser finds and uses that weight which lets him do the correct number of repetitions. balance. These principles are overload. the seven principles of exercise must be applied to all muscular endurance and strength training. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. For a muscle to increase in strength. If one cannot do at least three repetitions of an exercise. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. he momentarily cannot correctly do another repetition. This weight is the 3-7 RM for that exercise. an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure.
gains in muscular endurance will be greater than when using a 15-RM weight. his RM should be determined from an analysis of the critical tasks of his sport.Using any combination of the above. With continued training. but the gain in strength will not be as great. When a athlete can correctly do the upper limit of repetitions for
. This is his 12+ repetition maximum (12+ RM). . when an athlete trains with a 25-RM weight. it adapts by becoming stronger and/or by improving its endurance. The key to overloading a muscle is to make that muscle exercise harder than it normally does. the greater will be the improvement in muscle endurance and the smaller the gains in strength. there will be no further gains. If the workload is not progressively increased to keep pace with newly won strength. .Increasing the resistance. . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. For example.) . .Athletes who are just beginning a resistance-training program should not start with heavy weights. To develop muscular endurance. An overload may be achieved by any of the following methods: .Increasing the number of sets. the athlete must always strive to overload his muscles.Reducing the rest time between sets. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual.
PROGRESSION When an overload is applied to a muscle. To optimize a athlete's performance.Increasing the number of repetitions per set. the greater the number of repetitions per set. (Good form is more important than the speed of movement. most athletes will benefit most from a resistance training program with an 8-12 RM.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. Whichever RM range is selected. However.
if his plan is to do 12 repetitions in the bench press. In this way. but when different muscle groups are exercised at each workout. it is usually time to increase the resistance. The principle of regularity also applies to the exercises for individual muscle groups. A athlete can work out three times a week. strength training for the identified muscle(s) will be beneficial. He continues to work with that weight until he can complete all eight repetitions in each set. Sporadic exercise may do more harm than good. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. The athlete slowly does work-related movements he wants to improve and. then increases the resistance by no more than 10 percent. In a multi-set routine. if his goal is to do three sets of eight repetitions of an exercise. at the same time. in a given task. If the athlete's performance of a task is not adequate or if he wishes to improve. For example. the principle of regularity is violated and gains in strength are minimal. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. He then should increase the weight by about 5 percent but no more than 10 percent. For most athletes. but three workouts per week are best for optimal gains. These groups can be identified by doing a simple assessment. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. To improve his muscular endurance and strength.12 RM). REGULARITY Exercise must be done regularly to produce a training effect. he ensures maximum carryover value to his chosen sports. Exercise must be done regularly to produce a training effect. he feels the muscles on each side of the joints where motion occurs.the set without reaching muscle failure. the athlete must do resistance movements that are as similar as possible to those of doing the task. He should continue with that weight until he can do 12 repetitions correctly. RECOVERY
. this upper limit should be 12 repetitions. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week.
Strength training can be done every day only if the exercised muscle groups are rotated. There should be at least a 48-hour recovery period between workouts for the same muscle groups. The muscles must be allowed sufficient recovery time to adapt. but they should allow at least one days recovery and between workout days. the recovery time between sets should be 30 to 180 seconds. Following this you would have a day off. The recovery time between different exercises and sets depends. so that the same muscle or muscle group is not exercised on consecutive days. Thursday. For beginners. you begin training different sections of your body in each workout. the primary muscle groups should always be trained first in the workout. Beyond this basic level of training. Someone at beginners level should work out all three main muscle groups. The chest. the upper back and the thighs. This is because when you train the primary muscle groups you also train the secondary ones. Recovery is also important within a workout. For example. on the intensity of the workout.There should be at least a 48-hour recovery period between workouts for the same muscle group. When exercising in this fasion.
. Normally. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. and it's okay to work out all three muscle groups in each workout.
MUSCLE GROUPS There are three main muscle groups. and Friday and the upper body muscles on Tuesday. For example. Wednesday. You can move on to a four day routine. and it is possible to have more than one day off or to put the rest days in between which ever days suit. the arms. 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. I recommend that you remain at this level for at least three months. in part. and Saturday. at this level. Sample workout routines are provided for someone at this level of training. then you simply repeat the sequence once again. when doing bench press. you may train your legs.the neck and the midsection. It's important to note that when training the primary muscle groups. the legs can be trained with weights on Monday. the legs. There are also secondary muscle groups. Consecutive days of hard resistance training for the same muscle group can be detrimental. you will be training your shoulders and arms to some extent as well as the chest. you're also training secondary muscle groups at the same time. So for example.
For example. Most muscles are organized into opposing pairs. 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. they may not benefit very much from the workout. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. This technique helps ensure good strength balance between opposing muscle groups which may. in turn. BALANCE When developing a strength training program. For example. It's always important to judge by the feeling in your muscles and your general energy level. you can train your upper body. As a result. But training at this level is not recommended for basic or intermediate level athletes. Personally. Sequence the program to exercise the larger muscle groups first. When planning a training session. There's little point in exercising at all if you only intend to do it for three months. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. then the smaller muscIes. The latissimus dorsi muscles will not be overloaded and. do not hesitate to take a rest and spend some time recuperating.
. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). or pushing. Split routines can also be used to integrate cardio training with weight training. I have seen this happen many many time's. Examples of these workouts are given later. for example then the following day. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. When you are ready for a day off. It is important to do exercises that work all the major muscle groups in both the upper and lower body. as a result. For this reason. If curls are done first. followed by the muscles of the upper back and chest. movement. reduce the risk of injury. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. If you do use too much weight.Beyond the four-day routine are five and six day routines. If you go for a run on one day. 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. repeatedly and don't take enough rest between workout days you'll burn out quite quickly. while activating the opposing muscle results in the opposite. Activating one muscle results in a pulling motion. follow an overhead press with a lat pull-down exercise.
who can observe his performance as he exercises. improvement will occur. changing the exercises. or spotter. There are also other factors to consider.then the arms. both should know how to use the equipment and the proper spotting technique for each exercise. The athlete should periodically substitute different exercises for a given muscle group(s). Using different equipment. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. The athlete should never hold his breath. low back. and they may also produce better results. As a general rule. To ensure safety and the best results. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. 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. For example. Breathing should be constant during exercise.training program can be very boring. he can do squats with a barbell instead of leg presses on a weight machine. and phases of conditioning. As long as all muscle groups are exercised at the proper intensity. safety. he can switch to partner-resisted exercises or another form of resistance training. and altering the volume and intensity are good ways to add variety. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. and neck. for variety or due to necessity (for example. Lifting too much weight forces a compromise in form and may lead to injury. Correct breathing is another safety factor in strength training. exercise selection. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from
. The weight lifter should always do weight training with a partner. abdominal. when in the field). Each athlete must understand how to do each lift correctly before he starts his strength training program. However. as this can cause dizziness and even loss of consciousness. A natural tendency in strength training is to see how much weight one can lift. Also. A poorly designed strength. namely.
the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. and inhale during the negative (eccentric) phase as the weight returns toward the floor.
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. the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups.the floor. Power lifting is probably safer than an Olympic lifting. especially beginners. an exercise like concentration curls for the biceps muscles of the upper arm.
EXERCISE SELECTION When beginning a resistance-training program. although an effective exercise. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. low back. however. For example. but are good for developing strength. The exercise should provide movement at more than one joint. On the other hand. For example. increasing strength is only secondary to someone that is serious about body building. The concentration curl. only involves the elbow joint. For most people. They should include those for the muscles of the leg. Usually eight wellchosen exercises will serve as a good starting point. This is because the exercises have been selected purely for for their strength properties. most of the exercises in the program should be "multi-joint" exercises. and so forth. Also. These exercises will be detailed in a following section. shoulders. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. and not for
. the pull-down exercise produces motion at both the shoulder and elbow joints. This will help him train a greater number of muscles in a given time. only works the arm flexor muscles. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm.
During the second week. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. When he can do more than 12 repetitions of any exercise. P. Several different circuit training routines will be given in this book. Power lifting exercises will also be explained in detail in their own section. joints. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases.any traditional reason. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. A training is one particular form of circuit training. During this phase.
. Also less rest is taken between sets during the workout. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. the weight must be reduced. 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. By the end of the second week (4 to 6 workouts). H. This is very important. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. and with higher repetitions usually between 12 and 20 reps. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. if he can do more than 12. he should use progressively heavier weights. conditioning. the weight should be increased. and ligaments. Circuit training is done with lighter weights. and maintenance. he should increase the weight until he can again do only 8 to 12 repetitions. If he can do only seven repetitions of an exercise.
It does not hold back the more capable performer by restricting the number of repetitions he may do. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. Maintenance Phase Once the athlete reaches a high level of fitness. set of that exercise is done in an equal or lesser time period. he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. throughout his life. and so on. ideally. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. As with aerobic training. This process continues indefinitely. one can maintain them by training the major muscle groups properly one or two times a week. As long as he continues to progress and get stronger. After an appropriate period of rest. recovery period. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. is required to reach and maintain peak fitness levels. 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 should be continued throughout his career and. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. third.This usually involves an increase in weight of about five percent. As time goes on and he progresses. however. unlike exercises performed in cadence or for a specific number of repetitions. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. The exercise period. Instead.
. Three sets per exercise is the maximum most athletes will ever need to do. the maintenance phase is used to maintain that level. Although training three times a week for muscle endurance and strength gives the best results. If he stops making progress with one set of 8 to 12 repetitions per exercise. the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group. More frequent training. he does not need to do more than one set per exercise. The use of timed sets. The emphasis in this phase is no longer on progression but on retention. a second.
do timed sets to improve push-up and sit-up performance. and so forth) can be done. or give priority to. by increasing the number of timed sets performed. those muscle groups worked by the sit-up or pushup event. close-hand. or by any combination of these. Following this sequence ensures that all major muscles are worked. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. a muscle endurance or strength training workout should not be designed to work exclusively. To meet this goal. different types of push-ups (regular. This having been said. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. a training regimen which exercises all be developed and followed. and so forth) and sit-ups (regular. Then. the best procedure to follow when doing a resistance exercise is as follows. abdominal twists. This is because the muscles worked by those two exercises will already be pre-exhausted. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. abdominal curls. As the athletes' levels of fitness improve. To add variety and increase the overall effectiveness of the activity. Thus. First. by decreasing any rest period between timed sets. and to be assured that all emergencies can be met. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. the difficulty of the activity can be increased. feet-elevated. when a athlete performs a workout geared to develop muscle endurance and strength. as a general rule. When
. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. several of these will be given. here is a very time-efficient way of conducting push-up/sit-up improvement. 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. This ensures continued gains and minimizes boredom. and vice versa. At the same time. Below. wide-hand.5 minutes. For this reason. In this way. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance.Timed sets can be applied to improving athlete's sit-up and push-up performance. This is done by lengthening the time period of any or all timed sets. perform a workout to strengthen all of the body's major muscles. Thus.
this program may overwork some muscle groups. In the same way. With this approach. athletes can before doing the other. During a timed set of push-ups. because of the nature of the situp. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. the times listed in the chart above may prove to be too long or too short for some athletes. where they are located. Thus. athletes must set goals for themselves. several timed sets of push-ups can be done followed by several sets of situps. balanced workout.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. The exercises should be done in the order presented. If this happens. for the beginner. 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. To ensure a good. When using timed sets for push-up and sit-up improvement. For example. he should immediately drop to his knees and continue doing modified push-ups on his knees. pay attention to how the athletes are responding. Finally. rest intervals must be placed between timed sets. Major Muscle Groups In designing a workout it is important to know the major muscle groups.performing this type of workout. or vice versa. and make adjustments accordingly. For example. an athlete may reach temporary muscle failure at any time before the set is over. It has some duplication with respect to the lat pulldown. This applies when doing each timed set. for the more advanced lifter. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. The beginning weight-training program will work most of the important. and biceps curl. major muscle groups. It is a good program for beginners and for those whose time is limited. However. graphic 3-6@@@@@@
. and their primary action. as in any endeavor.
Always breathe when lifting. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. relaxed position (prestretched). or with the correct equipment training alone is OK too. you should add in ten minutes per day three times per week at least. 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. then the smaller ones. and safety. and return the weight to the starting position in a controlled manner during the eccentric phase. Do not twist. lurch. You'll enjoy it and you'll see improvement in the tone of your body quickly. With strength training. Always use strict form. This helps to increase motivation. and more effectively. Again. • Work with a low amount of weight first. or arch the body. 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. Accelerate the weight through the concentric phase of contraction.Here are some tips for exercising through strength training. lunge. and inhale during the eccentric (negative) phase.
. Exercise the large muscle groups first. Perform all exercises through their full range of motion. Exhale during the concentric (positive] phase of contraction. Otherwise you can have a training partner to help with spotting. the intensity of the workout. • Consider working with a physical trainer. • Change up the exercises that you do so that the process is easy and fun. Begin from a fully extended. and end the concentric phase in a fully contracted position. This small investment of time and money will allow you to improve your overall muscle mass faster. This can cause serious injury. you'll want to increase this number over time to at least 30 minutes per day three times per week.
and single-leg squats are examples of exercises which use a person's body weight. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Although many towns have excellent strength-training facilities. cool down. Ensure that every training program is balanced. three times a week. Progress slowly. The availability of facilities may vary. Whether the training uses expensive machines. situps. there are limits to the type of training that can be done. Exercise Programs When developing strength programs for people. dips. but not more than 96 hours. sandbags. or partners. All that is required is for the athlete. However. to progressively overload his muscles.Allow at least 48 hours of recovery between workouts. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Sandbags may seem unusual but have some advantages. Pull-ups. to let the body recover and help prevent over training and injury. follow triceps extensions with biceps curls. pushups. Concentrating on weak areas is all right. safety is a critical factor. athletes should warm up. Never increase the resistance used by more than 10 percent at a time. The weight of the bags can be varied depending on the amount of fill. it is unreasonable to expect that all folks can use them on a regular basis. and follow the principles of exercise previously outlined. Alternate pulling and pushing exercises. As with all training. Sandbag exercises are very effective in strength-training circuits. the development of strength does not require expensive equipment. not just specific areas. but the rest of the body must also be trained. the result is largely the same. They can improve an untrained athlete's level of strength. Train the whole body. For example.
Weight training develops both strength as well as the size of skeletal muscles. Weight training uses a variety of specialized equipment designed to target specific muscle
. the negative part of each exercise should take at least as long to complete as the positive part. The speed of movement for PREs should always be slowand controlled. and rest. The longer the partners work together. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions.
A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. and foods are consumed with the intention to build the body's metabolism and increase mass. the second half of each repetition as the exerciser returns to the starting position). weight training. It uses the force of gravity to oppose the force generated by muscles through contraction. It is achieved through muscle conditioning. This section will focus on weight training for body builders. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Following are descriptions and illustrations of several PREs.
Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques. As a general rule. 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. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. increased caloric intake. They must communicate with each other to ensure that neither too much nor too little resistance is applied. Workouts are designed to focus on certain muscle categories. the more effective they should become in providing the proper resistance for each exercise. More than one exercise per muscle group may be used.
Some of your muscles might be naturally stronger than others. we'll define some common exercises for clarification. they are both similar to each other. Some people refer to weight training as strength training. and weight moved to cause desired increases in strength. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. you risk muscle injury which could hinder your progress. tempo. It involves a manipulation of the numbers of reps. the overall tone of that muscle will grow over time. Building up slowly allows muscles to develop appropriate strengths relative to each other. Personally I have never used a personal trainer or even a training partner. Another form of weight training is resistance training. If you don't use good form in weight training. 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. or shape. Most gyms offer the services of a personal trainer that comes with the membership fee. The basic principles of weight training are pretty much the same as those of strength training. Different weights will give different types of resistance. If you are a beginner at weight training. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. I find I can concentrate better working out by myself. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body.
. If you want to undertake it yourself. These trainers can suggest specific workouts for you to begin with. Equipment used in weight training include barbells. Strength training focuses on increasing muscular strength and size. You need to build up your strength and over-working your muscles can cause more harm than good. First. exercises. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. sets. pulleys. sets. Weight training is one type of strength training using weights as the primary force to build muscle mass. you should not just "jump right in". exercise types. When your muscles are resisting a weight. dumbbells. and weight depends upon the desires of the body builder. size. endurance. While they are not exactly the same.groups and movements. The specific combination of reps.
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
military raise. front barbell raise. This can also be done with straight bar. This exercise can also be performed with dumbbells or seated on a weight bench. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Stand with your legs about shoulder width apart and lift the barbell to your chest. Press bar overhead to arm's length. you will use a barbell. Now that you know what exercises to do. seated or standing or with 2 dumbbells and your palms facing in.
. dumbell press. side dumbell raise. Employees at the gym can help you with proper use of the machines. front dumbell raise
Standing Military Press For this exercise. Lie on an incline bench and position your head at the top. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. Press the bar to arm's length over your head. Keep your upper arms close to your head.Hold a barbell with hands a little closer together than shoulder width. they will have many specialty machines that will work specific parts of your body. Return to the starting position. 2 dumbbells. let's look at a couple of sample workouts. The exercises listed above can be done either in a gym or in your home. If you are going to join a gym.
shoulders military press. Lock your legs and hips and keep your elbows in slightly under the bar.
Let the bar hang straight down in front of you. Pull the bar straight up towards your chin. keeping it close to your body. Keep your body and wrists straight.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart.
Lower slowly to the starting position.Concentrate on either pulling with your traps or the front of your shoulders. Don't swing!
Front Dumbbell Raise
. depending on what you want to work most. Don't cheat by leaning forward or backward.
palms facing backward. Make sure you are lifting the dumbbells up rather than swinging them up. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. Your feet should be about shoulder width apart. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. but not quite locked. so that both arms are in motion at the same time. controlled motion. lower the weight while simultaneously lifting the weight in your right hand. Then slowly lower them back down to your side again. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth.
Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Hold a dumbbell in each hand with your palms turned toward your body.
. Don't lean forward while doing this either or you risk injury to your back.Stand with a dumbbell in each hand.
After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. 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. Before starting. Raise your shoulders up as far as you can go then slowly return to the starting position. Your left arm should be locked at the elbow so it will support the weight of your upper body. look straight ahead instead of at the floor so you can keep your back straight. Concentrate on pulling your elbow back as far as it can go. Your back should be flat and almost parallel with the floor. Hold two dumbbells with your arms hanging at your sides.
. Switch arms after one set. Reach down and pick up a dumbbell with your right hand.back
One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. The dumbbell should end up roughly parallel with your torso.
until your upper body is parallel to the floor. You can also use a wider stance to work the inner quads even more. not your neck.
Stiff Leg Barbell Place a barbell on your shoulders. Keep your head up and your back completely straight. press the weight up back to the starting position. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Keep your back as straight as possible and your chin up. Return slowly to the upper position. neck Lower Body calves thighs
Barbell Squat Rest a barbell on the upper portion of your back. This can also be done holding a barbell. or adapted for use without the machine. Once you reach the bottom position.
. Bend at your waist with your legs locked. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. This can also be done with your knees slightly bent. 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. Firmly grip the bar with your hands almost twice your shoulder width apart.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Standing Calf Raises This can be done with a specific machine found in a gym.
Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Stand up straight. Lunges Place a barbell on your upper back. Grasp the barbell with both hands with a wider than shoulder width grip. lowering your hips so your rear knee just clears the floor. Return to the starting position. and lean forward slightly at the waist. Now. and your chest should be directly over the middle of your thigh. Reach one foot back and place your toe on the box. the more difficult the exercise. Slowly bend your knees. Lift your chest up and look straight ahead. your knee should be directly over your toe.the higher the box. Your shoulders should be directly over your front foot. If you have difficulty lowering yourself down this far. or alternate legs for each rep. your hips should be sitting back. then slowly straighten your legs and raise your body back up to a standing position. your thigh and lower leg form a right angle. Keeping your front foot flat on the floor. Complete a full set. At this point. your shoulders should be directly over front foot. Keep your opposite foot flat on the floor and point your toes forward. Keep your back tight and your chest out throughout the entire exercise. Your foot should be far enough in front of you so that when you bend your right knee. 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. Pause briefly in this position. Place a barbell behind your head at the base of your neck. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. Mid Section
. leading with your head and chest. Keep your head and neck in line with your torso so that you are looking forward. At this point. then switch legs and repeat. lower yourself until the knee of your front leg is bent 90 degrees. bend your knee (of your front leg). raise yourself by pushing your hips slightly forward and up toward the ceiling. and straightening your leg. sit your hips back (like you are going to sit in a chair). Position your right leg forward in a long stride.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise .
Focus on slow. Place your hands lightly on either side of your head keeping your elbows in. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. place them three to four inches apart and point your toes inward so they touch. or resting on a bench with your knees bent at a 90 degree angle.Crunches Lie flat on your back with your feet flat on the ground. Your shoulders should come up off the floor only about four inches. and your lower back should remain on the floor.don't cheat yourself by using momentum!
Workout Routines Bulk Up
. If you are resting your feet on a bench. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. controlled movement .
With any workout. It's a good thing for a bodybuilder to incur limited muscle damage.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment. begin with two sets of 10-12 reps each. because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. it's important to start out slow and not push yourself beyond your limits. A warm-up session prior to working out can not only help get your body ready for exercise. This plan is just a suggestion. 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 can progressively increase the amount of weight you lift as you get stronger. If the word "damage" makes you flinch. This can also be simple stretching exercises and deep breathing. The reason is simple: as you get more experienced. Day 1 . 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. you need to start out with some warm up exercises. This is what bodybuilding is all about – a continuous cycle of one-step-back. This can be simple stretching as you get your body ready to work. don't worry. two-steps-forward. on the other hand. repeated over and over on a weekly basis. You can adapt it as needed to suit your workout goals. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You should also have an appropriate cool down period after you are done working out. As a beginner. 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. Again. get sore but bounce back quicker since the muscular damage isn't as severe. you can work out more frequently than more advanced body builders. Beginners.
.Upper Body For the following exercises.
• Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body.12 reps each • Chin ups (get assistance if necessary)
. begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 .Lower Body and Abs Again.Rest Day 4 .Upper Body Increase your sets to 3 doing 10 . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .• 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.
Day 1 . consider starting out with a two or three day plan. Keep in mind that you won't get results as quickly with a fewer day workout.Back. but if you need to start out slowly. it can still be effective.Rest If a four day workout plan is too much for you. and Abs Do three sets of 12-15 reps each.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.
. Chest. Here is a sample three day workout. • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend .• 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 .
This is to make sure that you have enough energy to make it through your entire workout. Many people opt for a protein shake and a bowl of rice.Legs and Shoulders Do three sets of 12-15 reps each. When you consume protein and carbohydrates prior to a workout. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 . you should eat some protein and carbohydrates. there is increased blood flow to the muscles.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 .
. 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. your body can take advantage of that extra blood flow and work the muscles more efficiently. Triceps.Biceps. but you can choose whatever foods you want to get what you need. During training. By doing this. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.
you want to build your body. be sure to take note of how long it took you to get to that point. muscular endurance. and speed. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. This could be a little time on a treadmill or walking. not lift weights. It describes calisthenic exercises for developing strength. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. Remember. Be sure and rest between sets to allow your body to adjust and recover. Circuits can promote fitness in a broad range of physical and motor fitness areas. Circuit training is a term associated with specific training routines. The goal is to add weight until it's difficult to complete 8-12 reps. endurance. On the second set. try more weight. flexibility. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. 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. 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 also a good idea to do your first set with very little weight. Usually that's around a minute or two. These include cardio endurance. If you find that it's just a bit too easy. Circuits can also be designed to concentrate on sports skills. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. and flexibility. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. This is to get the blood flowing through the muscles. athletes'
. strength. add a little weight and do the exercise again. coordination.
Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits.It's a good idea to keep track of your workouts and how many sets and reps you are doing.
common tasks. circuits can be organized to exercise all the fitness components in a short period of time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. and any number of athletes can exercise for various lengths of time. or any combination of these. the free circuit requires little supervision. number of stations. Each has distinct advantages. In addition. These include the time. a specific length of time is set for each station. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . number of time.
. The time is monitored with a stopwatch. Because athletes may do incomplete or fewer repetitions than called for to reduce this time. Fixed Circuit In a fixed circuit. Progress is measured by the time needed to complete a circuit. there is no set time for staying at each station. athletes work at their own pace. Aside from this. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered. At the same time.Increase the time per station along with the number of repetitions. Free Circuit In a free circuit. number of athletes. and no signal is given to move from one station to the next.Keep the time for completion the same. but increase the number of repetitions. . TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. number of stations. the quality and number of the repetitions done should be monitored. . number of times the circuit is completed. Almost any area can be used.Increase the number of times athletes go through the circuit. doing a fixed number of repetitions at each station. it can provide both fun and a challenge to any athletes' physical and mental abilities. These are discussed below. and sequence of stations. and athletes rotate through the stations on command.
It is vital in a free circuit that no athlete stand around waiting for equipment. On the other hand. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. After the warm-up. For example. developing lower-body strength) needs as few as six to eight stations. Further. in this instance a rope jumping station must have at least four jump ropes. Difficult exercises can be alternated with less difficult ones. Having enough equipment reduces bottlenecks. The exercise time at each station may be reduced to 20 seconds the second and third time through. The whole workout takes less than 45 minutes including warm-up and cool-down. Consider also the time it takes to move from one station to the next. slowdowns. and poor results. the athletesm should be divided into 10 groups of four each. exercising for 30 seconds at each station.
. A circuit geared for a limited objective (for example. For example. Number of athletes If there are 10 stations and 40 athletes to be trained. Another option is to have four rotations of the circuit. Number of Times a Circuit is Completed To achieve the desired training effect. Each station must then be equipped to handle four athletes. athletes may run through the circuit three times. exercise periods may be increased to 30 seconds or longer for all three rotations. circuits to develop both strength and cr fitness may have as many as 20 stations. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations.Time One of the first things to consider is how long it should take to complete the circuit. a circuit may have ten stations. the time at each station should always be the same to avoid confusion and help maintain control. As athletes become better conditioned. and taking 15 seconds to move between stations. When a fixed circuit is run. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. athletes may have to repeat the same circuit several times. respectively. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations.
calisthenics. grass drills. exercisers may follow
. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. increasing muscular strength may be the primary objective. However. the same muscle group should not be exercised at consecutive stations. For example. while muscular endurance work may be secondary. he should not limit the circuit to only these activities. Arrange the Stations A circuit usually has 8 to 12 stations. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). conditioning drills.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. After deciding how many stations to include. He can choose from the exercises. On the other hand. in a strength training circuit. and guerrilla drills described in this section. For example. Imagination and fun are important elements in developing circuits that hold the interest of athletes. improving cardiorespiratory endurance may be the top priority. The six steps below cover the most important pects of circuit development. in a circuit for strength training. For example. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. 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. the designer must decide how to arrange them. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate. but it may have as many as 20.
each muscle has a chance to recover before it is used in another exercise. The choice of exercises depends on the objectives of the circuit. instructions for the stations are written on the signs. athletes may run five laps or for 20 to 40 seconds between stations. This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. If some exercises are harder than others. In some cases. the number of stations. The sketch should include the activity and length of time at each station. they may run laps or run between spread-out stations if space is available. and all other useful information. Outdoors. In the gymnasium. The choice of exercises for circuit training depends on the objectives of the circuit. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. spreading the stations too far apart may cause problems with control and supervision. athletes can alternate hard exercises with easier ones. Another approach might be to alternate between upper and lower body exercises. #########show exercises
. If the designer wants to include running or jogging a certain distance between stations. By not exercising the same muscle group twice in a row. The necessary equipment is placed at each station.the pushing motion of a bench press with the pulling motion of the seated row. Select the Training Sites Circuits may be conducted outdoors or indoors. he may do this in several ways. However. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards.
with the lower back properly supported. They can help develop coordination. With a slow cadence. for the average athlete who is of sound body. flexibility. for the average athlete. few calisthenic exercises are really unsafe or dangerous. lunger. Poorly-coordinated athletes. knee bender. following the directions written below will produce satisfactory results with a minimum risk of injury. The keys to avoiding injury while gaining training benefits are using correct form and intensity. on the other hand. When doing exercises at a moderate cadence. calisthenics such as the bend and reach. Calisthenics can be used to exercise most of the major muscle groups of the body.
. However. some of the calisthenics listed below may be done in cadence. such as trainees. some people. use 50 counts per minute unless otherwise directed. For example. Use good judgment before performing these exercises.Calisthenics Calisthenics can be used to help develop coordination. without support. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. and side-straddle hop can best be used in the warm-up and cooldown periods. and directions are provided below with respect to the actions and cadence. will derive the greatest benefit from many of these exercises. the possibility of straining the lower back increases. and strength. However. may find certain exercises less safe than others. Exercises such as the push-up. and chin-up/pull-up. squat bender. Nonetheless. parallel bar dip. Cardio Vascular and muscular encurance. however. shouId not do the advanced exercises highly fit athletes can do. use 80 counts per minute. These calisthenics are noted. because of predisposing conditions or injuries. and strength. a conditioned athlete may use multiple sets of flutter' kicks with good results. flexibility. SAFETY FACTORS While injury is always possible in any vigorous physical activity. Also. Finally. cardio and muscular endurance. flutter kicks are an excellent way to condition the hip flexor muscles. athletes with low fitness levels. sit-up. On the other hand. can effectively be used in the conditioning period to develop muscular endurance or muscular strength. Although calisthenics have some value when included in a cardio circuit or when exercising to music. Few exercises are inherently unsafe.
it minimizes injuries caused by overuse. Therefore. athletes can do running at THR with some light calisthenics and stretching. horizontal ladder. Using such exercises for unconditioned athletes increases the risk of injury and accident. If this type of action is performed. This is especially true if someone has had a previous injury to the back. athletes can benefit from doing partner. The best technique is to train alternate muscle groups and/or fitness components on different days. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. develops all the fitness components. slow stretching exercises. and follows the seven principles of exercise while. These exercises are beneficial when the athlete is fit and he does them in a regular. The day after a "hard" training day. wheelbarrow. and crab-walk exercises. a certain level of muscular strength is needed to do them safely. Programs that try to do too much too soon invite problems.Friday (M-W-F) training objective is cardio vascular fitness. if athletes are working the same muscle groups and/or fitness components. Progression and Recovery Other important principles for avoiding injury are progression and recovery. if the Monday-Wednesday. they should work them at a reduced intensity to minimize stress and permit recovery. Such a program has variety. For example. However. progressive manner. The following are key points for ensuring safety during stretching and calisthenic exercises:
. Also. Some athletes complain of shoulder problems resulting from rope climbing.resisted exercises followed by a slow run. ballistic (that is.The key to doing calisthenic exercises safely is to use common sense. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. should be used. athletes should progressively train to build up to these exercises. not conditioning drills done to cadence. To ensure balance and regularity in the program. at the same time. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury.
If you can't leave the kids. This is a great way to get in some quality time away from the television.
Your Overall Body Fitness Plan To improve the physical fitness of your body. if done.Stretch slowly and without pain and unnatural stress to a joint. • If you can't leave the television. consider these easy and fun ways to get in the exercise that you need. too. Use static (slow and sustained) stretching for warming up. 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. This means feeding it the right regimen of movements. To make it even better. take them with you.. which will make the process easier and even more enjoyable. use only slow. ballistic (bouncy or jerky) stretching movements. . head out for a walk with your spouse for a few minutes. However. You get the exercise you need without missing your television program and time will fly by. You can even start doing these things at home.Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. you need to give it the physical movement that it needs. use a stationary bike. Start by working in exercise through aerobics and strength training into your day.
. • Do it with a pattern. During your favorite show. controlled movements with little or no extra weight. . ride the bike. cooling down.
CALISTHENIC EXERCISES The following are some common calisthenic exercises. Visit your local recreational center or community center.A combination of spinal rotation and bending should generally be avoided.
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. It will make all of the difference in how effective it is for you. Flexibility is the range of movement of a joint or series of joints and their associated muscles. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. running. tests can be used to assess flexibility in the hamstring and low-back areas. martial arts. People with poor flexibility who try to stretch as far as others may injure themselves. Make it your goal to actually put together a workout that you enjoy.
. Flexibility is a component of physical fitness. When you begin to add these into your day. Your overall body fitness means exercise and movement. disease-free joints. Swimming. you'll probably find every excuse not to do them. climbing. you will come to enjoy exercising. These areas are commonly susceptible to injury due. loading. Stretching should not be painful. For many it's a great stress relief and it can be a lot of fun.
########show calisthenics Flexibility Flexibility refers to the range of movement of a joint.• Do sports and other physical activities that you enjoy. However. but it should cause some discomfort because the muscles are being stretched beyond their normal length. comparing one person's flexibility with another's should not be done. No one test can measure total-body flexibility. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. It involves the ability to move a part of the body through the full range of motion allowed by normal. A simple toe-touch test can be used. to loss of flexibility. in part. Because people differ somewhat anatomically. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. Yet. Developing and maintaining it are important parts of a fitness program. Good flexibility can help an athlete accomplish such physical tasks as lifting. and physical work with greater efficiency and less risk of injury. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility.
stretching must be slow and deliberate. The reflex opposes changes in muscle length. The athlete should feel slight discomfort. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. not days. our muscles would be allowed to overextend and tear. Every muscle is subject to the myotatic reflex. This lengthens the muscles without causing a reflex contraction in the stretched muscles. Stretching Techniques Using good stretching techniques can improve flexibility. Set your stretching goals over a period of weeks or months. The athlete assumes each stretching position slowly until he feels tension or tightness. To counter the reflex. Static stretching should not be painful. and it prevents strains and tears. Although an important safety feature. especially during a sudden or extreme change. These are described here and shown later in this section. Without it. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. There are four commonly recognized categories of stretching techniques: static. passive. by limiting range of motion and preventing the body from hurting itself. but no pain. It is a safe and effective method for improving flexibility. and ballistic. You may weaken the muscle. the easier it is for the muscle to adapt to that length. for best results. it can be an obstacle to athletic development. proprioceptive neuromuscular facilitation (PNF). If you overstretch you can injure the muscle and end up decreasing your flexibility. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. He should hold each stretch for ten seconds or longer. the myotatic reflex causes it to tighten and attempt to shorten. This lets the lengthened muscles adjust to the stretch without causing injury. When a muscle lengthens beyond a certain point.
. This is the tension you feel during stretching exercises. The longer a stretch is held. When pain results from stretching.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). requiring a long slow recovery process.
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. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Gently stretch to a point of tension and hold. and with proper form to avoid injury. Stretch gradually. • Complete a large muscle warm-up such as brisk walking. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch.
Safety Guidelines Stretching is only beneficial if done properly. Other key points include: • Consult your doctor before starting any exercise program. • Devote several minutes to stretching three to five days a week. jumping jacks etc. and as part of a warm up for any athletic activity. to help him stretch. including one increasing your flexibility. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. pole. or rubber tubing. This produces a safe stretch through a range of motion he could not achieve without help. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. or dynamic. such as a towel. bike riding. for five to ten minutes before stretching to warm up the body.PASSIVE STRETCHING Passive stretching involves the athlete's use of a partner or equipment. BALLISTIC STRETCHING Ballistic. Individuals and units should not use ballistic stretching. it often forces a muscle to stretch too far and may result in an injury. Bouncing causes the muscles to tighten and increases the risk of injury.
. Although this method may improve flexibility. This is especially important if you've suffered a previous injury that may be affected by flexibility training. • Don't bounce or jerk when you stretch.
Stop if you feel any pain. • Hold each stretch with a feeling of lengthening the targeted muscles. • If you're a beginner. • Hold the furthest point of any stretch for a few seconds. as well as passive stretching and/or PNF stretching. not pain. • You should never feel pain in your joints during stretching exercises. If you do. and increases the temperature of the active muscles. Athletes should do these for five to seven minutes before vigorous exercise . allow some time to see results. A mild sensation of pulling should be felt in the target area. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . stop immediately and consult your health care provider. . This causes a gradual increase in the heart rate.
. Do them during the cooldown to help maintain flexibility. breathe normally and deeply with a feeling of relaxing the body. assumed slowly and gradually. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort.• Don't hold your breath. Frequency: Do flexibility exercises daily. blood pressure.Slow joggin-in-place or walking for one to two minutes. • Don't overstretch. Be patient. Type: Use static stretches. A recommended sequence of warmup activities follows. start slow & don't over do it. then stretch further and hold that new position for 20-30 seconds. it took years to get tight.
FITT Factors You should include stretching exercises in all of your workouts. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. The following FITT factors apply when developing a flexibility program. Remember. circulation.
and do not bounce or bob. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. and stretching exercises should be a major part of both. Hold each stretch position for 10 to 15 seconds. For example.Slow joint rotation exercises (for example. .Slow. as this can be very dangerous. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. arm circles. .Slowly mimic the activities to be performed. as described in another section.. knee/ankle rotations) to gradually increase the joint's range of motion. thereby reducing blood flow to the heart and brain. Stopping exercise suddenly can cause blood to pool in the muscles. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications. one should walk for one to two minutes.Do not stop suddenly after vigorous exercise.Calisthenic exerciese.
. lift a lighter weight to warm-up before lifting a heavier one. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. for example. The following information explains the importance of cooling down and how to do it correctly. It also increases the joint's range of motion and positively affects the speed of muscular contraction. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. static stretching of the muscles to be used during the upcoming activity. . to increase the intensity level before the activity or conditioning period. This helps prepare the neuromuscular pathways. . thus helping reduce the risk of injury. The warm-up increases the flow of blood to the muscles and tendons. Work each major joint for 5 to 10 seconds. After running. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury.
The following exercises should be performed slowly.Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. The muscles are warm from activity and can possibly be overstretched to the point of injury. . However.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Athletes who are overweight should follow a fat loss program. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans.
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BODY COMPOSITION A common method for determining body fat composition is with calipers. Use partner-assisted or PNF techniques. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. Be careful not to overstretch. You may also work on it at home. Such programs include sensible diet and exercise regimens. this method is very time-consuming and expensive and usually done only at hospitals and universities.
. Stretching is one form of exercise that takes very little time relative to the benefits gained. A more accurate way to determine body composition is by hydrostatic or underwater weighing. ligments.. Rotation Exercises Rotation exercises are used to gently stretch the tendons. if possible. 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. This may provide better movement and less friction in the joint.
dieting is something that is simple to do healthily even if you can't live without certain foods. People always want to know if a particular food is good or bad for them. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. open. too. We aren't talking about a diet that you will go on to lose weight and then come off of later. here. Yet. Take a look at the weight allowed for your height as shown in Table 1. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. Although that sounds even worse. No single food choice is necessarily a bad choice. you may not necessary be over fat. and height.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. with all of the comfort that you want and need. However. not a temporary thing but a permanent thing. Think of your diet as being free. If you don't fall into the well-muscled category. you can do it with lots of favors that you AND your children will enjoy. If you exceed the weight listed for your height. Don't think about a diet that's taxing. gender. Poor choices like a lunch of soda.
. full of taste and adventure. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Too many bad choices over time can accumulate into a poor diet. we aren't talking about a diet to lose weight. But. You Are What You Eat. This exercise program meets the requirement to be physically active everyday. What you need to accomplish through a diet is to train your body to eat healthily. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age. and a greasy hamburger once in a while will be balanced out by a better choice like a turkey sandwich with low-fat dressing on whole wheat bread and fruit on a regular basis. chips. troublesome. Losing one to two pounds a week is a realistic goal. only a small percentage of their total body mass may be fat. it's time to starting making some changes to your lifestyle. You need a diet that is actually a way of eating. limiting or boring. And. You can do it even when you are in too much of a rush and don't have time. which is best accomplished by a combination of eating less and exercising more.
What's Healthy? The foods that you need play a significant role on your health. • Your body does not heal as quickly from injury. • Without nutrition. the food that you consume is the fuel that your machine needs. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. If you consume the wrong foods all of the time. In our machine look at the way that food works. improve your physical fitness from the inside to the out. But. They don't cause you to gain weight like others. your body will not be able to perform as well as if you gave it the highest quality foods. and sugars that can cause you health issues. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. Unlike "white" foods. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs. healthy food is just as important. If you don't give it quality food.
. They provide antioxidants to a high level that helps to heal your body. your heart rate increases to unhealthy levels. In the way of your body. fats. • Whole grains are also an important product of a healthy diet. All sorts of problems arise from not eating a healthy diet of food. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. • You are more prone to limitations physically as well as mentally. 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. • Your blood pressure rises. whole grains give you so much more health. • Fruits are sweet so they can solve the sweet tooth. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. it won't perform the right way. and they are very low in calories meaning you can eat more. your body can become ill faster and with greater intensity.
The body goes into dehydration mode. You need protein but you shouldn't want to get it from fatty meats. The good news is that you don't often need a lot of work to make them happen. improving these five areas is all you need to do. too. Where Are You Now? When it comes to improving your diet fitness. If you are dieting and need to lose weight. you need to take into consideration the location that you are right now. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. Consuming enough water means that you'll system is hydrated. Those that do not get enough fluids end up having a body that retains water rather than having less.• Water intake is also important. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. you're eating less and that you aren't getting as many calories from other liquids. too. if you need to lose weight. He or she may recommend a diet that is different for your specific health issues. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. you need to reduce this amount to at 1500 to 1600 calories per day. The average person should consume about 1800 to 2000 calories per day. causing you to keep in all that you can. All foods and drinks should be noted!
. Spend one or two days recording the foods that you eat in an average day on a piece of paper. 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. Dieting To Lose Weight Finally. In addition. 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. • Meats are important parts of the diet. If you don't do anything else. What do you eat for breakfast. Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. take note of how a normal day or week goes for you. Your doctor may have additional or different recommendations for your health.
Next. Being honest with yourself is important. that's a different story. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. they aren't all bad! First. find out why it is that you can't give them up. are you connected with that big slice of apple pie because it was your favorite growing up. anxious. 4. 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. Figure out how many calories you are consuming in an average day. For most people this is as simple as tracking what they eat over the period of a few days to a week. For example. you need to address this emotional problem. 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. 3. Don't worry. Look at your list of foods and see how many of them are high in transaturated fats. determine if there is a better way for you to get the foods that you like. If you just love the taste.2. If you love your mashed potatoes loaded with gravy. you may have an emotional attachment to the foods. 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. there are several key things for you to address. sugars and calories in general. How often did you eat without actually being hungry but being instead bored. though. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving?
. 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. sour cream and butter just because you love the taste. If you need apple pie to feel safe. you can find ways to get much of the same taste without a lot of the calories.
Here are several key areas to make changes and exactly how you should make them. We've already talked about what foods you need to eat for a healthy diet. use it in a different way. How Can You Improve? Okay. If you don't know you should talk to your doctor about this. One limit to this is when the food itself is detrimental to your health condition. For example. Food isn't worth the risk of your life. The awful. 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. here is comes. Yet. You should know what types of foods you can not eat. much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. if you give it a try you may find that you like these foods better than you do the high fat.
. and therefore you can improve your health overall. your diet fitness can threaten your life through disease and even early death. instead of eating it every few days make it the reward that you get for a week of good eating.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. 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. remember moderation is the key factor in real diet fitness health. Indeed you may want that slice of apple pie. now you need to consider how you will make changes that you can actually live with. Limiting how often you get the treats means that you don't have to give them up but that you don't consume nearly as much of it. If you can not commit to making changes here. This section of our book is long for a reason. high cholesterol foods that you currently are eating. If you are a diabetic. limiting diet that's going to make your taste buds go permanently bland is up next. There are certain times in life that foods become prime suspects to leading to health risks. 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. That's exactly what you need to strive for here. But. Don't fret about the foods you love.
A good way to know if they are in the foods that you are eating is to look at the color of the food. Instead of using a lot of salt. replacing the vegetable oil in your diet with olive oil. In addition. they help to remove toxins from your body which means a reduction in risks of cancer. richer and brighter the color is. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. 1. Reducing the amount of sodium that you take in is also a key factor in improving health. the more antioxidants are in it. Yes. For example. Consume more fish. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Antioxidants can help to transform your health. The darker. And. For this. Or take a supplement of fish oil.
. Garlic is a great antioxidant for your heart too. They can help to unclog your heart's arteries from cholesterol. you are in a hurry and who has time to chop up vegetables? Well.Heart Health Improving your heart's health is essential. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. 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. 2. You should try to consume at least 2 to 3 servings of fish per week. there are various foods that can help you to improve your hearts health. eat lean cuts of meat. in moderation can improve your health. 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. try other flavor additions to your dishes. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. there are reasons why an investment in a bit more time here can literally save your life.
Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Look at your grains. or products that are placed in foods to keep them fresh and looking good. Don't reach for beef. Eat more fish. Learn to read labels so that they tell you what's in the foods you eat. You won't notice the taste difference. then. 3. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. No food in one sitting should be a larger quantity than the size of your palm. To help you to not feel hungry. The trick you should follow. chicken and pork over beef. Reduce portion sizes. meats that are high in saturated fat are clogging your heart. eat a bit slower. Look at labels. 2. but replace at least part of it with ground turkey or pork. Avoid the aisles and you'll improve your health overall. we'll make it simpler for you.Many foods that are pre-made contain high amounts of preservatives. This single movement alone will improve your health considerably. can lead to increased health risks for cancer and they put the pounds on. Remove soda from your diet. Remember. Some of these preservatives can clog up your heart. cholesterol. 6. Replace white bread with whole grain bread. unhealthy foods with foods that are better for you. Replace white rice and pasta with whole grain. no frozen entrees. 5.
. and sugars in the foods that you eat. Meats. Visit the website of the American Heart Association to get heart healthy recipes. Add one new recipe to your diet each week. is to visit your grocery store and walk around the outside aisles only as much as possible. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably! 1. milks. Reduce the amount of fat. The produce section is your friend filled with riches. butter or creams. Try to look for ways to improve your current recipes through replacing butters. salts. Start looking for leaner cuts of meat. Eat more fruits and vegetables. 4. One good switch is with ground meats. It adds weight to your body and it causes all types of health risks later in life. eggs and other fresh products usually line the walls of the building. No boxed dinners.
Don't make sacrifices here for speed. Calories are tiny bits of energy that your body uses to perform work. Dropping just a small amount of weight means that you need to eat less and do more physically. Glycogen is the principal form of energy that is stored in muscles. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. But food is very important in a body building program. Remember. the foods you eat can make a huge difference in the effectiveness of your program. Glucose can be made from protein. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Glucose also provides energy for your brain and making blood in your body. convenience or habit. you'll need a lot of different nutrients. your body will start breaking down muscle tissue for glucose. While you may love food. while making changes at first is a challenge. Food is a requirement to living and a healthy diet is an essential part of living a long life.
. they both look and feel full. then you need to consider a calorie reduction. Many people don't pay enough attention to the types of food they eat. but that requires the breakdown of body protein from muscle. To have enough energy to perform your workout. One of the most important would be carbohydrates. Food supplies us with calories. If you're not eating enough carbohydrates. Carbs Carbohydrates are the body's main source of glucose.If you need to lose weight. guaranteed!
EATING RIGHT When you decide you want to undertake a body building program. don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work. you will get into the habit and will eventually love the differences you have made. When your muscles are filled with glycogen. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day.
and aiding in muscle glycogen formation and growth. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Blood sugar and muscle glycogen levels are low from your overnight fast. Eat some simple carbs after your workout and eat more of them. Breakfast is definitely the most important meal of the day. the intake of simple carbs can stimulate fat storage. it is also the best time to load up on carbs.are digested quickly and easily. A high carb intake at your post training meal will have less chance of being stored as fat. That number will be the amount of grams that should be consumed daily. and brown rice. For example. potatoes. For men. Eat about 25% of your daily carbs at this meal. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. state. 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. Beans and oatmeal are two excellent sources of fiber. whole grain breads. sugar and refined foods such as white bread and white rice . After training. however. Women multiply their body weight by two to get their carb gram intake. Honey. The resulting insulin spike is a double edged sword. Your body must replenish these levels before stimulating the fat storing machinery in the body. it can prevent muscle catabolism while promoting anabolism. Divide your carb meals into six servings throughout the day. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. If you have not been working out. Along with carbs. the amount of carbs that should be taken in by multiplying their body weight by three. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily.typical simple carbs . or muscle building.Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. and besides your postworkout meal. Focus on unprocessed complex carbs like sweet potatoes. If you eat too many carbs in one sitting. oatmeal.
. you must consume enough fiber in your diet.
If you lose more nitrogen than you consume. you will be in an anabolic. Protein intake exceeds output. or muscle building. so your body won't need as much. This is not good because the opposite is now happening. You usually see this in people who are starving. and protein is retained in tissue as new muscle is added. That is made possible because proteins are the basis for body structures. then 50% more (900g) for the next two days. and then increases insulin levels (ensuring no loss of muscle) on the final two days. repairing. Watch out. your body will store them as fat and increase weight gain instead of muscle mass. The total carb intake is the same. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost.As your day wears on. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder).
. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. if you consume more than you lose. if your protein output exceeds intake you would have a negative nitrogen balance. then the standard 600g for the next two days. On the other hand. injured. Your body is degrading muscle and other body proteins. your carb intake should decrease. If you eat carbs late in the day. Your energy requirements will also decrease at this time. try varying the volume of intake. For example. nitrogen balance is an important concept to keep in mind when talking about proteins. Eat 50% fewer carbs (300g) for two days. you will want to rotate your carb intake. this is something that you want. This puts your body in what is called a catabolic state. Protein Another important nutrient every body builder needs is plenty of protein. For body builders. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. Glucose molecules make up carbohydrates just like amino acids make up proteins. Protein is involved in growing. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). If you are needing to lose some fat along with building your muscles. Obviously. and replacing tissues. state. Amino acids are the building blocks of protein. burned. or have a fever. your body will break down muscle tissue to get it.
protein can do what it is supposed to do . therefore. Fats are the main source of energy in the body. would need to eat 200 grams of protein every day to put the body in an anabolic 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. When calculating the amount of protein you are eating. Fats Yes. While there are proteins in other foods. A 200 pound body builder. Saturated fat is bad. The general rule is to consume daily the same amount of grams in protein as your body weight. Ultimately.An anabolic state is when your body has a positive nitrogen balance. Be aware of the amount of protein you are eating and make them work for you instead of against you. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. The key to fat intake is to stay away from bad fats and only eat the good fat. milk 2 T. even when you are building the perfect body. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. you'll need to eat more protein to counteract this effect. Because of the chemical composition of saturated fat. catabolic means muscle loss. If you are dieting while body building. steak. your body won't grow when it is in a catabolic state. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. you'll still need some fats in your diet. That way. fish. To compensate. your body cannot break it down very well. These are the fats that contribute to heart disease and high cholesterol. your protein intake should increase to 1 1/2 times your bodyweight. cooked broccoli 1 c. This forces the body to burn more protein for fuel which can put your muscle tissue at risk.build muscle. and eggs. In body building contexts. cooked 5 oz. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c.
. you'll need the amino acids in protein to work in your body. Fat combines with glucose for energy in order to spare the breakdown of protein. concentrate on the complete sources of protein like meat. Many diets have you cutting back on fat and carbohydrate intake. you need to focus on the complete sources rather than those that are incomplete. but if you want to get ripped with your body building program.
and diabetes. Fats keep the body insulated. maintain healthy hair and skin as well as providing a sense of fullness after meals. and even Type 2 diabetes. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. Trans fats cause an over activity in the immune system and are linked to stroke. They play an important role in protecting the body's vital organs. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. These fats are found naturally in foods like nuts and avocados. well. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. Omega 3 Fatty Acids can actually help combat conditions such as depression. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. These fats are most often found in fish and can have some significant health advantages. 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. Fats are actually an important part of any diet. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body.
. joint pain. fatigue.Saturated fats are commonly found in animal products such as meat. Because they reduce inflammation in the body. Trans fats should also be avoided. seafood. At room temperature. help prevent cancer growth. so they should be limited. You should truly strive to eliminate all trans fats from your diet. They are also more readily stored as body fat. as well as egg yolks. This type of fat is often used in commercially processed food because they are preserved longer. Unsaturated fats are in liquid form as in oils. whole milk dairy products like milk and cheese. They can reduce inflammation. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. saturated fats are hard and solid. Elevated levels of LDL can clog arteries and cause heart disease. So basically. they are good for the body builder because they help promote muscle recovery which can be important in the body building process. fat. heart disease. Unsaturated fats are easier for your body to break down. and improve brain function.
In fact. magnesium. But when you are a body builder. hydrated and even over hydrated muscles allows for a much higher anabolic environment. About a 1/2 cup is a good amount. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. you will want to pay close attention to the foods you are feeding your body. it slows down your metabolism hindering your body's ability to process foods. iron and potassium. It has no nutritional value but it does contain high caloric content. Alcohol contains nothing but empty calories. Not only that. Because your cells aren't holding as much water. Having higher levels of testosterone can help with your workouts by making you more aggressive. phosphorus. you will not be as intense in your lifting and weight training. Many people like a drink or two or even three to help them unwind and relax. you must be careful not to overdo on the fats. it becomes much harder to build muscle. • Use olive oil in salad dressings and when cooking • When baking. relaxation and growth including calcium. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. Alcohol consumption also hurts muscle growth. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Not only will having a hangover lower your workout intensity. As many know. alcohol can have a detrimental effect on your progress.Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However. instead of topping with chocolate or candies. so when those levels are down. That includes alcohol as well. it dehydrates your muscle cells. For one.
. The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction. but drinking actually lowers protein synthesis by twenty percent. 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. There are several reasons why it does this.
you'll need much more. water can help them work. but if your diet stinks. then you need even more water to help your kidneys do their work.Probably one of the best things you can do to help your body building workout progress the way you want it to is to drink plenty of water. your skin starts looking soft and puffy. You can workout with the intensity of a professional. thinking there's a shortage. as it helps remove excess nitrogen. Water flushes out toxins and other metabolic waste products from the body. water can actually reduce feelings of hunger. The liver metabolizes stored fat for energy. When water is in short supply. For this to work properly. Water is good for you anyway. urea (a toxic substance). Soda. When this happens. Contrary to popular belief. then you need a basic mega-vitamin. This water is stored in extra cellular spaces. and you should. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. you won't be doing yourself any good. The caffeine can increase fluid loss. creating an anabolic environment needed for muscle growth. Water is part of every single metabolic process that the body undertakes. If you're going to be using supplements in your body building program. A good diet is essential to an effective body building program. if you're training hard. In addition. you need plenty of water. so you're not getting the hydration you need. the kidneys can't function properly. but for body builders. and tea don't count either. Supplements like creatine work in part because it pulls water in muscle cells. If you're eating big to gain weight. Use artificial sweeteners instead. begins hoarding it. and ketones. • No regular soda! Diet is better for you anyway and doesn't contain sugar
. Water is especially important when following a "high protein" diet. In other words. it burns less fat. some of the load is transferred to the liver. it can be especially important. drinking water can actually help you shed excess water weight. coffee. Without enough water. If the liver is doing some of the kidneys' work. the body. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. Plus. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. and water unlocks the power of those vitamins. Many vitamins are water soluble. For body builders.
• 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
low-calorie Dijon mustard 1 clove garlic.
. Put a dollop of the mixture into each chicken breast. Fish filets One 14 oz. frozen spinach. Cover with tomatoes and liquid. minced or pressed 2 tbsp. Broil on top rack for 5 minutes. Put the all spice. spinach. egg. Serve. Serve over your favorite type of noodle. low fat ricotta cheese Salt & pepper to taste 4 boneless. Sprinkle with paprika and capers. Drizzle with lemon juice. garlic & oregano Arrange fish filets in a single layer in skillet. Turn fish over. Can diced tomatoes w/ basil. Serve plain or over brown rice. Serve. Optional: Garnish with lemon slices. spread with mustard/garlic mixture. Add the chopped onion and mushrooms. Pour the spaghetti sauce in. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. stir together mustard and garlic. salt and pepper in. cover and cook on low for 45 minutes. Add browned chicken. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. and cheese mixture in a bowl. Pan Broiled Fish 1 lb. 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. or put toothpicks through them. stirring occasionally. Uncover and cook an additional 15 minutes. Top on whole wheat pasta or brown rice if desired. Tie the chicken breasts together with butchers twine.15 minutes. skinless chicken breasts. drained capers Paprika to taste Rinse fish and pat dry. or until the fish easily flakes with a fork. Arrange fish and zucchini in a single layer in a large pan. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. In a separate bowl. Cover and cook over medium heat for 10-20 minutes. slice in half and flattened Combine the onion. thawed and dried 1 egg lightly beaten 8 oz. Ground Turkey Breast Sauce 1 lb. Bake at 350 degrees for 30-35 minutes.
combine all ingredients and stir until well-mixed. Add tuna with an amount of Worcestershire Sauce that you like. Cook tuna to desired doneness. 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. or just use more egg whites. Mix well and spread over bread. Eat plain or on a bed of pasta. Add tuna and sprinkle with seasoning. Microwave for approximately 1 minute when ready to serve. Cook to desired texture. and chicken. You can eat this on some whole-wheat bread. Fiery Chicken Deluxe
. Top with lettuce or spinach leaves and second slice of bread. barbeque sauce In large bowl or Tupperware. plain. Add barbeque sauce and stir together until well-coated. low fat mayonnaise 1 tbsp. Chicken. Chop egg whites and add to medium bowl. beans. Add mayo. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Add cheese if you like and let it melt after turning the burner off. combine rice. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. and tuna. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. This is also good cold. black pepper. Rice & Beans Cooked Shredded Chicken Breast 1/2 .1 cup cooked brown rice 1/4 can red beans 2 tbsp. or over some brown rice. mustard.
or bake them for 25 minutes at 375 degrees. the juicier it will be) This works best with a Foreman-style grill. mustard and honey. then let it sit in the refrigerator for 3 .8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Let it marinate for 25 minutes. Makes 2-3 servings Garlic Roasted Vegetables
. minced 1 tsp. You can grill rolls than for seven minutes on the electric grill at 375 degrees. use a couple of wooden picks to secure the turkey bacon ensure the picks are placed in such a way the chicken meat maintains its shape around the roll. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking.10 hours (the longer. Pre-heat.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. Give the asparagus a quick wash. Cut chicken into two to four thin slices. depending on how thick you would like your roll to be. and put the green beans in for 2 . Place one slice of turkey bacon on each slice of chicken breast. salt with chicken in a container and really roll the chicken breast around in the mix. Cover and cook 1 minute. Dried parsley Juice of 1/2 lemon 1 lb. 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. Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. Once the roll is ready. Heat wine in a medium skillet over medium heat. Place one asparagus stick on the top and start rolling it. stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. add the salt and pepper. rinsed and patted dry. Fresh bay scallops. Add garlic and sauté 1 minute. Put chicken slices in the container. Add parsley and lemon juice. cayenne pepper. Snap off tough ends of asparagus and remove scales with vegetable peeler.
Drink. and place in mixing bowl. herbs. celery. Combine with sunflower seeds. and carrot. green onion. peeled and quartered 6 parsnips. peeled and cut into 6-8 wedges 1 large garlic bulb. chopped 1 tbsp. or wrap roll-ups in plastic wrap for later use. square pieces of foil. skinless chicken. Repeat until mixture is used up. chicken and fish. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. dried thyme. diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken.6 carrots. Place a piece of fish on each square of foil. drizzle with oil and stir to coat. zucchini. or 3 tbsp. olive oil In the Oven: Preheat oven to 400 F. Serve immediately. Salt and pepper to taste. dried fruit bits 1/8 cup celery. drizzle with olive oil and stir to coat. Sprinkle each with wine. Salt and pepper to taste. and yogurt. Combine all the vegetables in roasting pan. cut in two pieces 1 tomato. Roast for about 30 minutes or until tender. and pepper. Combine all the vegetables into a tinfoil bag. peeled and quartered 6 shallots. dried rosemary. Spread a little chicken mixture on lettuce leaf and roll up tightly. peeled and halved 2 medium onions. chopped 4 small zucchini. 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. cooked 2 tbsp. julienne 1 carrot. Top each piece of fish with tomato. fruit bits. boneless. chopped 1 green onion. fresh. fresh 4 tbsp. sealing with a pleat. halibut. Cut two 12 in. Fold foil edges together. julienne 1 cup dry white wine 1 tsp. Chicken Salad Roll-ups 1 lb. Great with meat. Bake for 15 minutes. Roast for about 1 hour 20 minutes or until tender. Workout Energy Salad
. or 3 tbsp. sunflower seeds 2 tbsp. On the Grill: Turn barbeque to medium. Makes two servings Fish in Foil 1/2 lb.
Arrange salad on a bed of lettuce leaves. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. high blood pressure. combine the vinegar. cucumber. The spin-off is less likelihood of developing heart disease. Nutrition is very important when you are trying to build up muscle mass.1 cup lettuce. and pepper. peeled and sliced 1/3 tomato. The higher the fat. mix olive oil with lemon juice and herbs. sliced 1/2 cup mushrooms. sprouts. cut in strips 1 cup broccoli. and shake until thoroughly mixed for the salad dressing. Muscle Density Broccoli Salad 1/2 pound cooked steak. torn into bite-sized pieces 1/3 cup spinach. tomato. basil In a medium-sized salad bowl. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. Garnish with tomato slices and parsley Protein Smoothie 1 cup fat free milk 1 cup fat free vanilla yogurt 1/3 cup frozen blueberries 1/4 cup frozen cherries 1/2 cup Egg Beaters 1 Banana Toss all of the ingredients into a blender and blend until smooth. In a screw-top jar. torn into bite-sized pieces 1/3 cucumber. Aerobic fitness is related to an individual's body fat. and diabetes. mushrooms. mustard. spinach. combine lettuce. yogurt. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. avocado. parsley. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme. You don't necessarily have to be dieting. and sunflower seeds.
. combine steak. cooked and chopped 1 cup green beans.it's time to make the fitness connection In many cases fitness begins with weight reduction. In a screw-top jar. green beans. sliced Fresh parsley In large salad bowl. mushrooms. cooked and cut 1 stalk celery. carrots. and pour over salad. broccoli.
Weight control . Shake vigorously. celery. and onion. 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. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. sliced 1 green onion. lemon juice.
anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. You can even lose weight while improving performance. Compare the benefits of a sound nutrition with the consequences of crash diets. (1) Make a decision to lose weight and shape up. headaches. lifestyle changes.
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.
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
. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy.a. (4) A feeling of pride. Invest in yourself. (4) Carry out the strategy. Enjoy the payoffs:. b. dehydration. (2) Get motivated. and too strict and will lead only to temporary weight loss. unhealthy. and so on)... (1) A healthy appearance. (2) An improved self-image. (3) A sense of accomplishment. Stay away from food fads they are usually boring. exercise routine. (3) Develop a strategy (diet.
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)
2 liter = 7 ounces
There is no single food that is so high in calories that a small amount cannot be eaten occasionally. sauces. poultry. fish.5 liter = 17 ounces . have a particular food obsession that must be recognized. broil. Cook meats on rack so that fat can drain off. and dry beans group.a memo to the cook for cutting calories during food preparation a. Avoidance is one means of control.7 liter = 24 ounces . For them trying to eat just a cookie. The meat.
Good cookin' for good lookin . (2) Substitute plain. piece of candy. (2) Roast. b. however. Many people. poultry or fish without adding fat. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. soups. The urge to eat the whole thing becomes too great. and add spices to enhance flavors. (1) Use skim or lowfat milk in recipes when making puddings. (1) TRIM fat from meat. But if you plan your diet.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . Braise in covered pan on stove top or pan broil in a nonstick pan. (3) Remove skin from chicken or turkey. bake. and diet according to your plan.
. The milk and cheese group. you can include a favorite high calorie food item as a special occasional treat. and baked products. or sparerib is too tempting. or simmer meat. You have to make and follow your own rules according to your ability to control what you eat.
The bread and cereal group. (2) Avoid recipes for baked products that require large amounts of fat and sugar. or lemon juice for your salad.(4) Chill meat broth until fat turns light and solid on top. skim or peel fat off and discard. or sour cream. (3) Check ingredient labels for fat and sugar content.
Dining tips a. butter. vinegar. b. Substitute lower calorie ingredients. c. If the meat has been fried (southern style chicken. (5) Have boiled. remove the coating and eat only the meat. and deep-fried food. Cut way back on regular salad dressings. Remove all the visible fat from the meat. steamed. Season with herbs and spices. Some fruits may be broiled or heated with spices added for flavor. d. boil. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. The vegetable and fruit group. Request diet salad dressing. d. With a spoon or knife. and margarine. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. avoid those prepared in cream
. (1) Use less fat and sugar than called for in recipes. Check nutrition information label for total calories in each portion. schnitzel). c. (1) Steam. butter. (3) Try lemon juice or vinegar on salads. However. broil. (2) Go easy on sauces. or baked rather than fried potatoes. most restaurants have them. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. or bake vegetables. Avoid gravies. sauces. Starchy foods are not fattening when consumed in moderate quantities.
12 oz. or spaghetti are good potato substitutes. Low-calorie beverages. If you MUST have a snack. 1/2 liter Cocktails. b. jelly. c. . g. Avoid rich desserts. baked potatoes with a small amount of sour cream or margarine is a good choice. unsweetened sodas. honey. macaroni. jam. black coffee. 11/2 oz.) Food Calories 160 250 165 110 200 300
Educate your appetite a. candy. a few crackers or pretzels. Keep a food diary and monitor your own intake. European beer. Always check your intake for balanced nutrition and total calories.
. if you must. f. noodles. . gelatin. sugar.sauces or deep-fried. or delicious low-calorie raw vegetables. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. and mineral water add no calories to your diet. (3) Take smaller portions (4) Consume less sugar. 4. regular soda.25 liter (8 oz. rice. have fresh fruits. pastry. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. pies. Lowfat milk is also a nutritious choice. (1) Eat S-L-O-W-L-Y (2) Consume less fat. cookies. Also. Plan your food intake and abide by your plan. For example. cakes. ice cream. Carry individually packaged sugar substitutes to sweeten beverages.) Sweet wine.6 oz. Alcohol calories American beer.25 litre (8 oz. USE SPARINGLY. (8) Plan snacks. and other sweets. Follow these tips to lose weight and body fat. e. Try a slice of lemon or lime in a glass of ice water. (1/2 cup) Hard liquor. jigger Dry wine.
20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. b. 1 cup 223 Beer (European). Each teaspoon supplies an additional 20 calories. Lower in sugar.especially in snack foods. 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. 160 French fries. creamed. Become aware of how many calories you're consuming. 12 ozs. 1 ounce 150 Grapefruit or orange juice.
Weight control . 1 ounce package 180 Chocolate candy. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. or sugared beverage. soda. 2 tbs 170 Cashews. (Each teaspoon supplies an additional 45 calories). 25 nuts 252 Mixed. Lower in fat.) 840 Coke. 1/2 liter 250 Creamy salad dressing.
Sample calorie chart
Chocolate milkshake ( 8 oz.d. 1/4 cup 340 Salted nuts: Peanuts. 2 scoops 200 Potato or corn chips.a personal choice Instead of Calories Substitute with 232 Calories 100
1 cup sweetened applesauce
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. Dieting is up to you if you are willing to try. Forget those old excuses: But I've got a large frame you know. Try not to be food centered. or Everyone in my family is big it's hereditary. Don't be angry that you have to lose weight. You may be a good athlete now. or I can still workout OK. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. think of it as something you have chosen to do. Occupy your time with other activities not related to food. but you want to strive to be the best. This is important if you plan on being successful at losing weight. c. cream cheese 106 1 oz.118 strawberries ries One-half cup oil-pack tuna 158 Water-pack tuna 126 One-half cup syrup-pack 90 Drained/rinsed canned fruit 50 canned fruit 2 tablespoons mayonnaise 120 2 tablespoons mustard 24 4 tablespoons regular salad 300 4 tablespoons diet salad 80 dressing dressing 1 piece fruit pie 410 1 piece fresh fruit 80
Some final advice a. anger. Make up your mind to control food instead of letting food control you.
. If you're serious about losing weight. or discouragement.3 oz. 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. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. beef bologna 237 Lean ham 103 1 oz. it will be easy to give up these typical excuses. or Gosh. big bones. Get motivated. so why lose weight? b. loneliness. I haven't weighed 180 pounds since I was 15 years old.
Remember all the work it took to get you to your desired weight. remember. Different foods contain different nutrients and other healthful substances. overeating hurts no one but yourself. Stick with it! f. Construct new habit patterns. or at the table. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Cereals. They provide vitamins. Your body is adjusting to your new eating habits and changes are taking place. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. h. Choose the recommended number of daily servings from each of the five major food groups. i. slow down. You are always responsible for what you are eating. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. Eating plenty of whole grains. For best results. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. and different whole grain foods differ in nutrient content.
. Make meals as pleasant as possible even if you are cutting down on what you eat. e. minerals. carbohydrates (starch and dietary fiber). Don't let this be wasted effort. enjoy flavors. and Pasta Group: Foods made from grains (wheat. Breads. rice. and oats) should form the foundation of a nutritious diet. pause halfway through meals and don't stuff yourself. Don't cheat. Grain products are low in fat. Make your meals last longer. in preparation. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. You should consume at least 6-11 servings daily from the base of the pyramid. and other substances that are important for good health. unless fat is added in processing. so choose a variety of whole and enriched grains. To make sure you get all the nutrients and other substances you need for health. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. g. Rice.d. No single food can supply all the nutrients in the amounts you need.
also provides fiber. A 3/4 cup of fruit juice equals one serving. Cook in a microwave. corn and oat bran). Juice that you can see through
. whole grain breads and rice. the more likely it is to have large amounts of vitamins and minerals. The lighter colored vegetables. Broccoli. rye. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. canned. cantaloupe. A 3/4 cup of vegetable juice also constitutes a serving from this group. you should strive for 3-5 servings per day from this group. don't overcook. Vegetables are nature's vitamins. cauliflower. collards. A serving size of raw or cooked vegetables is only 1/2 cup. or a 1/2 cup of chopped. To maximize the vitamin and mineral content of your vegetables. and yellow vegetables. or pasta is about the same size as your fist. A 1/2 cup of cooked rice. One cup of leafy raw vegetables is also a serving size. and celery are mostly fiber and water with very little calories. carrots. Choose dark green. or wok only until tender crisp. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. A 1/2 cup of fruit is about the same size as a tennis ball. If you choose fruit juice. The darker the vegetable. A 1/2 cup of vegetables is about the size of a tennis ball. The best choices from this food group are bran cereals. Breakfast is a good opportunity to eat some fruit. Two to four servings of fruits are recommended each day. low fat bagels (pumpernickel. Other good choices are citrus fruits. or cooked fruit. tomatoes. vitamins. cereal. or minerals. kiwi. and dried fruit. or winter squash are the best choices. iceberg lettuce. orange. which is much smaller than the regular salad served with a restaurant dinner. bananas. strawberries. green peppers. steamer. To ensure that you get essential vitamins and minerals.Consuming the recommended daily intake is not difficult if you understand serving sizes. such as cucumbers. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. oat bran. whole wheat). and stoned wheat and whole grain crackers. spinach. Brussels sprouts. Fruit Group: The fruit group. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. whole grain muffins (bran. and most people eat more. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. in addition to providing vitamins and minerals.
2 tablespoons of peanut butter. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. Two to three servings from this group are required each day. or grilling. milk. or prune juice). or 1/3 cup of nuts. or 2 ounces of processed cheese (American) is considered a serving size. A serving size of cooked fish. chicken. Yogurt. Foods from this group are still an important part of a performance diet. however. or protein. 1 egg. Fish. a 1/2 cup of natural cheese (Cheddar or Swiss). However. A better food preparation choice is baking. including cheese. Sweets add taste and flavor. fiber. Many no-fat or low-fat dairy products are available. it does not mean that you should never eat these items. and is easily attainable. peach nectar. low-fat cheese. lentil soup. vitamins.(apple. which can't be made by the body. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). they are referred to as empty calories. so you may not get your daily requirement for the essential nutrients. poultry. sour cream. Most people are at one extreme or the other by consuming too much or not enough from this group. roasting. The milk group. The serving sizes typically consumed greatly exceed the nutritional requirement. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. vitamins. grape. This means that they provide nothing to the body except calories. can also contain a large amount of fat. however. and minerals (fortified by law) especially calcium and riboflavin.
. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). frying food in fat (cooking oil) once in a while is all right. One cup of milk or yogurt. Eggs. For example. Quick and easy choices include canned tuna. Oils. and yogurt. Poultry. and yogurt. Fats. peanut butter. a 1/2 cup of cooked dry beans. Foods from this group should be chosen in moderation because they often replace nutrient dense foods. Most fats and sugars are nutrient poor. minerals. For this reason. Meat. and beans. water. a typical chicken breast (8 oz) equals 2 servings (and about 50 grams of protein) while the 16-ounce steak at your favorite restaurant equals 4 servings (and about 120 grams of protein) from this group. and Cheese Group: These dairy products are a great source of protein. no vitamins. Top choices are 1% or skim milk. Dry Beans. this group can contain large amounts of fat as well. Like the milk group. The recommended number of servings per day for this group is 2-3. and minerals. a 2 1/2 ounce soyburger. Milk. 1 ounce of cheese is about the size of four dice. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice.
An apple is a better choice than applesauce. fats. Snacks and meals eaten away from home provide a large part of daily calories for many people. and proteins in food supply energy. berry jams. choose small portions of foods. low fat doesn't always mean low calorie. and
. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. However. and they help absorb the fat-soluble vitamins A. and carotenoids. Your pattern of eating is also important. poultry. but most people still eat too much saturated fat. which is measured in calories. 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. but choose sensibly. and sodium. so they can make it difficult for you to avoid excess calories. Sometimes extra sugars are added to low-fat muffins or desserts. A baked potato is a better choice than mashed potatoes. and they may be just as high in calories.Top choices from this group include olive oil. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. for example. which is a better choice than apple pie. fiber. minerals. E. and fiber and add undesirable or questionable additives. Choose them wisely. cream. Choose natural or less processed foods whenever possible. In contrast. Eating lots of fat of any type can provide excess calories. molasses. walnuts. High-fat foods contain more calories than the same amount of other foods. which is a better choice than potato chips. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. ask that it be grilled rather than fried. or lean meat. whole grain foods. or a cup of low-fat milk or yogurt for a snack. Some kinds of fat. 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. You need some fat in the food you eat. Try fruits. When eating out. whole milk. D. and cheese from the milk group. Food processing tends to remove vitamins. increase the risk for coronary heart disease by raising the blood cholesterol. Fats supply energy and essential fatty acids. These foods include high-fat dairy products (like cheese. turkey from the meat and beans group. Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. a sandwich may provide bread from the grains group. vegetables. and K. which is a better choice than apple juice. or a favorite dessert. CHOOSE SENSIBLY The carbohydrates. butter. If you choose fish. Also.
the skin and fat of poultry. sausages. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol.If you need fewer calories. palm oil. beans.
. sunflower. canola. most nuts. and fatty fish like salmon. fatty fresh and processed meats. salami. Shellfish. such as many hard margarines and shortenings.Choose 2 to 3 servings of fish. and dairy fats. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. and mackerel. These foods include those high in partially hydrogenated vegetable oils. such as salmon. tuna. 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 . Unsaturated fats occur in vegetable oils. corn oil. Try the lower fat varieties (check the Nutrition Facts Label). taking care to avoid excess calories. Poultry. or nuts daily. decrease the amount of fat you use in cooking and at the table. and peanut oils are some of the oils high in monounsaturated fats. Trim fat from meat and take skin off poultry.Choose vegetable oils rather than solid fats (meat and dairy fats. These foods include liver and other organ meats. Some fish. egg yolks. and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats.regular ice cream). Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. avocados. Fish. shellfish. Eggs. Vegetable oils such as soybean oil. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. . . bologna. and Nuts . peas. or lentils often. Meat. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. shortening). and coconut oil. Use moderate amounts of food high in unsaturated fats. Choose dry beans. lard. Olive. lean poultry. olives. Keep your intake of these foods low. Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol.Limit your intake of high-fat processed meats such as bacon. and other cold cuts. other lean meats. Beans.
fruits. fat-free or low-fat yogurt. In the United States. but may have few vitamins and minerals. Limit ground meat and fatty processed meats. . Examples of these foods include milk. and cheese. some vegetables. Sugars are carbohydrates and a source of energy (calories). Dairy Products .Choose fruits as desserts most often. the number one source of added sugars is nondiet soft drinks (soda or pop). and add little or no butter to your food. not the naturally occurring sugars in foods like fruit or milk. and low-fat cheese most often. Foods at Restaurants or Other Eating Establishments . Foods containing added sugars provide calories.Choose fish or lean meats as suggested above. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Prepared Foods . and grains. marbled steaks. This decreases the saturated fat and calories but keeps all other nutrients the same. cereals.Limit your intake of liver and other organ meats. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. Choose foods lower in saturated fat and cholesterol.Limit your intake of foods with creamy sauces.Choose fat-free or low-fat milk. . Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food.Use egg yolks and whole eggs in moderation. Sugars and starches occur naturally in many foods that also supply other nutrients.. During digestion all carbohydrates except fiber break down into sugars. Try switching from whole to fat-free or low-fat milk. . breads. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.
Choose and prepare foods with less salt. 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. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Some foods with added sugars. Some people add salt or a salty seasoning to their food at the table. Only small amounts of salt occur naturally in foods. Not all foods with added salt taste salty. you need to go into it with as much information as you can. Eating less salt may decrease the loss of calcium from bone. cakes and cookies. presweetened cereals. Salt is found mainly in processed and prepared foods. The reasons for switching to a vegetarian lifestyle are many. However.
. 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. and fruit drinks and fruitades are also major sources of added sugars. like soft drinks. also are high in vitamins and minerals. Salt (sodium chloride) is the main source of sodium in foods. like chocolate milk. Never stop learning about your diet and what you put into your body. but when you do decide to switch to a meatless diet. At present. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. High salt intake also increases the amount of calcium excreted in the urine. consuming less salt or sodium is not harmful and can be recommended for the healthy. Intake of a lot of foods high in added sugars. and sweetened canned fruits. You may be able to reduce your chances of developing high blood pressure by consuming less salt. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. There is no way to tell who might develop high blood pressure from eating too much salt. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time. is of concern. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. the firmest link between salt intake and health relates to blood pressure. normal person. You will face no nutritional deficiencies.Sweets and candies. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation.
A type of vegan diet where very few processed or cooked foods are eaten. Consists mainly of raw fruit. antibiotics. fish. These drugs are consumed when animal foods are consumed. game. Not all levels are vegetarian. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. poultry or any slaughterhouse by-product such as gelatin. Plants do not contain cholesterol.
. becoming increasingly restrictive. A vegetarian does not eat any meat. in secondary consumption of antibiotics. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). or any other animal product. Being healthier on a vegetarian diet means spending less on health care. herbicides. with or without free-range eggs. You might be surprised to know that there are many different types of vegetarians. Vegetarians not eating anything containing dairy products or eggs are called vegans. There are over 20. • Lacto-vegetarian: Eats dairy products but not eggs. growth hormones and other veterinary drugs that are given to livestock animals. • Fruitarian. The diet progresses through ten levels. including sterols. The list can go on and on. animal foods contain far higher concentrations of agricultural chemicals than plant foods. Being higher on the food chain.Animal foods are higher in fat than most plant foods. shellfish or crustacean. eggs. Whatever your reason for wanting or not wanting to become a vegetarian. grains and nuts. I have included this section for your personal choice. are well documented.000 different drugs. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Vegetarian foods tend to cost less than meat based items. vegetables and fruit. This is the most common type of vegetarian diet. etc. eventually reaching the level of a brown rice diet. The highest levels eliminate fruit and vegetables. Vegetarians live on a diet of grains. fish. or slaughter by-products such as animal fats. nuts. poultry. milk and milk products. seeds. • Macrobiotic: A diet followed for spiritual and philosophical reasons. including pesticides. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat. The dangers herein. • Vegan: Does not eat dairy products. particularly saturated fats. though each level gradually eliminates animal products.
cows. In fact. and pigs to provide food for their families. big business began changing the way food was not only distributed. The women would grow huge gardens that would provide the rest of the nutrition. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat.
. many years ago.Other terms can be used in describing various vegetarian diets.
There really is no single vegetarian eating pattern as you can see from the definitions above. Back then. Somewhere along the way. Persons consuming fish but no meat are sometimes called pescetarians. 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 reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. because choosing to eat as a vegetarian is such a personal decision. though their exact meaning can differ. but also how it was processed for human consumption. people survived on what they could grow or kill. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. but not fish. though in other cases it may simply mean a lacto-ovo-vegetarian diet. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. That includes chicken. Many. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. the food was pure and unprocessed. Men would kill deer. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. The term strict vegetarian may refer to a vegan diet. They were freaked out by the thought of consuming something that at one time could look them in the eye.
and results were published that indicated some of these processing procedures weren't as safe as originally thought. Once they are killed. some meat processors even inject beef with a red dye to make it look more appealing to the consumer. Plus.is often associated with higher risks of heart ailments. It is a lot cheaper to buy vegetarian foods instead of meat.the way animals are killed and the preservatives put into the meat . Meat . Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. Mad cow disease is a very real illness that causes dire circumstances even death.for anyone! Many animals are also infected with diseases due to poor living conditions. 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. They have decided that eating pure and natural foods instead of processed foods are the way to go. In fact. Then concern began to arise as to how safe these foods really were. Let's look at some common reasons people give for eating meatless meals. their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. even before the animals are sent to a slaughterhouse.especially red meat . but others have taken a different turn. Another good reason is that meat is expensive.Initially. elevated blood pressure. They are also often injected with artificial hormones to increase meat production. It's true that the way we process meats can begin in a not so pleasant way.
. These two instances . surveys were taken. and other diseases. Studies were conducted. people just accepted the fact that processed foods were a way of life. Some of us still don't have much concern over our processed foods. 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. 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 . the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey.
A vegetarian diet is healthy because it is typically low in saturated and total fat. 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. there can be little doubt that eating a vegetarian diet is a healthier way to eat. are healthier. There are six food groups in the vegetarian diet. As a result. most people choose a vegetarian diet for health reasons. Medical studies have proven that a vegetarian diet is easier to digest. 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. and their physical appearance is better. Certain components of food help our bodies not only operate more efficiently. they live longer. and vitamins are all contained in our foods. Vegetarians have fewer physical complaints. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. 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. and thus smaller medical bills. make less frequent visits to a doctor. Their immune system is stronger. Whatever the reason. but keep us from getting sick. Vegetarians are less susceptible to major diseases that afflict present-day society. calcium. It's just a more productive and less invasive way to eat that gives way more benefits than not. provide a wider range of nutrients. and imposes fewer burdens and impurities on the body. and enjoy very productive lives. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. fewer dental problems. Protein.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. This is simply not true. They include:
• Dairy products or Soya products . although they are needed in varying quantities. peanuts. Protein is very important in the diet. Carbohydrate. • Pulses: peas. some B vitamins and minerals (mostly iron. almonds. Fish. • Fruit & vegetables. millet. Women need about 45g of protein a day (more if pregnant. walnuts.• Cereals/grains . Potatoes are a useful cereal alternative. zinc. rye. supplies vitamins A. pasta etc). D. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. etc. etc. potassium and phosphorous). Nutrients are usually divided into five classes: carbohydrates. vitamins and minerals. • Pulses .tofu. • Nuts & Seeds . textured vegetable protein. soya milk. fats (including oil). linseeds. lentils. oats. oats. and the mineral iodine. lactating or very active). We also need fiber and water. baked beans. maize. veggie burgers. barley. proteins.kidney beans.wheat (bread & pasta). in addition to the above. flour. maize (sweet corn).
How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. rye. lentils. pine kernels etc. • Grains/cereals: wheat (in bread. beans. Meat supplies protein. walnuts. it is worth remembering that everything you eat gives you a whole range of essential nutrients. soya protein etc. fat. sunflower. chick peas. rice. sunflower seeds. All are equally important to our well-being. All these nutrients can be easily obtained by vegetarians from other sources. • Vegetable oils and fats . hazelnuts. rice. tempeh. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. tempeh. and E. Still. barley. • Seeds: sesame. • Soya products: tofu. men need about 55g (more if very active). brazils. pumpkin. cashews. sesame seeds.
.margarine or butter. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide.almonds. Evidence suggests that excess protein contributes to degenerative diseases. etc. Most foods contain a mixture of nutrients (there are a few exceptions.
rye) and some root vegetables. This is not as alarming as it sounds. but when we mix plant foods together. Refined sources of sugar are best avoided as they provide energy without any associated fiber. A few examples are beans on toast. but eight cannot be made. It is a normal part of the human way of eating. We can make many of them in our bodies by converting other amino acids. Single plant foods do not contain all the essential amino acids we need in the right proportions. Amino acids are the units from which proteins are made. Because of this. it can be made up from the body's own stores. It is now known that the body has a pool of amino acids so that if one meal is deficient. or rice and peas. We mix protein foods all the time. rice.g. 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. any deficiency in one is cancelled out by any excess in the other. whether we are meat-eaters or vegetarians. porridge. Even those foods not considered high in protein are adding some amino acids to this pool. Carbohydrates are the body's main source of energy. muesli. as long as our diet is generally varied and well-balanced. cheese. milk and ordinary table sugar. macaroni cheese. There are 20 different ones in all. The unrefined carbohydrates. they have to be provided in the diet and so they are called essential amino acids. quiche. such as potatoes and parsnips. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. pasta. yoghurt (butter and cream are very poor sources of protein). we don't have to worry about complementing amino acids all the time. vitamins or minerals and they are also the main cause of dental decay. e.• Dairy products: milk. Complex carbohydrates are found in cereals/grains (bread. Contrary to previous
. complex carbohydrates or starches and dietary fiber. The sugars or simple carbohydrates can be found in fruit. barley. millet. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. Adding dairy products or eggs also adds the missing amino acids. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. There are three main types: simple sugars. buckwheat. • Free range eggs. oats.
B12 (cyanocobalmin). This is no problem as they are widely found in plant foods. refers to the indigestible part of a carbohydrate food. leafy green vegetables and fruits like apricots and peaches. The one thing they have in common is that only small quantities are needed in the diet. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Like proteins. pantothenic acid and biotin. fruit (fresh and dried) and vegetables. In fact starchy foods are very filling relative to the number of calories that they contain.
. linoleic and linolenic acids. Two of these fatty acids. pulses and green vegetables. orange or yellow vegetables like carrots and tomatoes. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). • B Vitamins: This group of vitamins includes B1 (thiamin). Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. like sunflower or safflower oil are unstable at high temperatures. are termed essential as they must be provided in the diet. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. are best used for frying as the poly-unsaturated fats. fats are made of smaller units. but a little is necessary to keep our tissues in good repair. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). called fatty acids. B3 (niacin). with the exception of palm oil and coconut oil. Fiber can be found in unrefined or wholegrain cereals. Dietary fiber or non-starch polysaccharide (NSP). B2 (riboflavin). B6 (pyridoxine). nuts & seeds. for the manufacture of hormones and to act as a carrier for some vitamins.
Too much fat is bad for us. A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. Mono-unsaturated fats. such as olive oil or peanut oil. as it is now termed.belief a slimming diet should not be low in carbohydrates. or in sufficient quantities. folate. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. It is added to most margarines.
Vitamin D helps calcium to be absorbed. eggs. Minerals perform a variety of jobs in the body. dried fruits. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. • Iron: Needed for red blood cells. wholegrain cereals. cheese. dried fruits (especially apricots and figs). the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products. Found in dairy produce. Vegetable sources of iron are not as easily absorbed as animal sources. • Vitamin K: Fresh vegetables. but a good intake of vitamin C will enhance absorption. cereals and bacterial synthesis in the intestine. lentils and pulses. The very young. Vitamin B12 is added to yeast extracts. eggs.
. whole meal bread. bread. cheese and butter. • Vitamin E: Vegetable oil. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. soya milks. nuts and seeds (especially sesame seeds). leafy green vegetables. salad vegetables. all leafy green vegetables and potatoes. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. veggie burgers and some breakfast cereals. It is also added to most margarine and is present in milk.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. tap water in hard water areas. Found in leafy green vegetables. • Vitamin C: Fresh fruit. These sources are usually adequate for healthy adults. molasses.
CALCIUM Calcium is the most abundant mineral in the human body. Sea vegetables are a good source of iodine for vegans. This causes bones to be brittle and liable to fracture. Of the body's total calcium. Found in green vegetables. • Iodine: Present in vegetables. lentils and wholegrain cereals. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism. Osteoporosis can be due to calcium deficiency. This is important in nerve impulse transmission and muscle contraction.2 kg of calcium. Bone loss occurs with age in all individuals. The skeleton of a young adult male contains about 1. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. activating clotting factors. This may be related to repeated pregnancy with lengthy breast feeding. This is finely controlled by hormones. In adults. about 99% is in the bones and teeth where it plays a structural role. This usually occurs after 35-
. calcium deficiency may lead to osteomalacia (softening of bones). muscle contraction and nerve impulse transmission. Metabolites of Vitamin D are important in this. Calcium is also needed for blood clotting. The main function of calcium is structural. cheese. Calcium also plays a role in cell biology. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Dairy products also have plenty of iodine. There is continuous movement of calcium between the skeleton and blood and other parts of the body. but the quantity depends on how rich the soil is in iodine.• Zinc: Plays a major role in many enzyme reactions and the immune system. increasing re-absorption of calcium by bones. sesame and pumpkin seeds. Calcium can bind to a wide range of proteins altering their biological activity. This involves loss of calcium from the bones and reduced bone density.
a component of dietary fiber. However. Bone loss is greatest in women following the menopause. Phytic acid. found in certain fruits and vegetables can also bind calcium. smoking and alcohol can all increase the risk. leafy green vegetables. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Adaptation to both high and low calcium intakes occur. Hard water may also provide calcium. Most flour is fortified with calcium carbonate so cereals can also be a good source. and dried fruit are all good sources of calcium for vegetarians. Calcium balance can be affected by a range of other factors. However. This is called tetany. oestrogen. nuts and seeds (almonds. In severe cases muscle spasms may occur. Calcium is also lost during lactation in breast milk. Calcium is present in a wide range of foods. A number of substances can inhibit the absorption of calcium. Lack of exercise. sesame seeds). This is due to reduced levels of the hormone. Saturated fats can also lessen calcium absorption. This usually results from excessive doses of vitamin D and can be fatal in infants.
. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Uronic acid. Meat is a very poor source of calcium. Calcium loss is reduced if dietary calcium is low. The risk of osteoporosis may be altered by factors other than diet. This involves sensations of tingling and numbness and muscle twitches. Excess calcium in the blood can cause nausea. This is thought to be due to animal protein increasing calcium loss from bones. Calcium is lost in the feces. whole cereals and raw vegetables is one of these. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. and oxalic acid. found in bran. Postmenopausal women are particularly at risk from osteoporosis. Dairy products. other research has found no difference between vegetarians and omnivores. Reduced intake leads to increased efficiency of absorption. vomiting and calcium deposition in the heart and kidneys. Calcium loss is roughly equal to dietary calcium in adults. tofu. A low level of calcium in the blood and tissues can cause hypocalcaemia. diets habitually high in these acids are not thought to have a major effect on calcium absorption. urine and sweat. being underweight.40 years and involves the shrinking of the skeleton. In infants and children calcium is retained for new bone growth. brazil nuts. Vitamin D is essential for absorption of calcium from the gut.
This depends on the type of chemical bonds present in the fatty acid. The term lipids include both fats and oils. monounsaturated or polyunsaturated. The building blocks of fats are called fatty acids. Raised blood cholesterol is associated with an increased risk of heart disease. There are about 16 different fatty acids commonly present in foods. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Fats tend to be solid at room temperature whilst oils are liquid. Vegetable fats are generally unsaturated. Breast feeding women need extra calcium. monounsaturated or polyunsaturated.
FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. Nearly all the fats in our bodies and in foods are triglycerides. Therefore. The nature of fat depends on its constituent fatty acids. These can be either saturated. Fats and oils are essentially the same.
. Foods rich in saturated fats are usually of animal origin. Fats consist of fatty acids and glycerol. Pregnant adolescents are an exception to this. Fats can be classed as either saturated. Cholesterol is present in animal foods but not plant foods. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. being made up of three fatty acid molecules to one glycerol molecule. Saturated fat raises the level of cholesterol in the blood. having particularly high calcium needs.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. calcium absorption from the gut increases and no additional calcium is generally needed.
Cholesterol belongs to the sterol group of fats. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. These must be present in the diet as the body is unable to make them itself. For this reason. It is present in all animal tissues but is absent from plants. lard.
. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. The body can make its own cholesterol and so a dietary source is not required.If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. If there is more than one then it is polyunsaturated. Because of this conversion. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. This process is known as hydrogenation. Unsaturated fats are liquid at room temperature. rapeseed and soyabean oils. Saturated fats tend to be animal fats and are solid at room temperature. suet and meat fat are saturated fats. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. E and K. arachidonic acid is not an essential fatty acid as was once believed. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. fish oils are sometimes used therapeutically. Plant oils may be hardened by the addition of hydrogen atoms. Hydrogenated vegetable oils are often present in margarine and other processed foods. Fats have a number of important functions in the body. converting double bonds to single bonds. They are widely present in plant oils such as sunflower. Butter. However. Fats are also essential for the structure of cell membranes and are precursors of many hormones. D. Two fatty acids are termed essential fatty acids. They are usually of plant origin. then it is unsaturated. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. These are linoleic acid and alinolenic acid. fats act as carriers for fat-soluble vitamins A. As well as being a concentrated source of energy. though fish oils may also be high in polyunsaturated fatty acids. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. If there is just one double bond then it is monounsaturated.
saturated fat raising blood cholesterol. A number of factors.
. Cholesterol may form plaques on artery walls if levels in the blood are too high. It has been suggested that trans-fatty acids can increase the risk of heart disease. Anti-oxidants such as vitamins A. Unsaturated fatty acids exist naturally in the cis form. Meat. Saturated fats are nearly always from animal foods. stress and environmental pollutants can increase the generation of free radicals in the body. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. HDL cholesterol may help protect against the risk of heart disease. eggs and dairy products all contain saturated fats. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. especially when exposed to heat or sunlight.Cholesterol is transported in to various proteins. including alcohol. This can lead to atherosclerosis. Because of this high blood cholesterol is linked with heart disease. Unsaturated fatty acids can exist in two different geometric forms. Coconut oil and palm oil are vegetable sources of saturated fats. Egg yolks and highfat dairy products are high in cholesterol. Fresh fruit and vegetables are rich in these anti-oxidants. C and E offer protection against free radicals. Polyunsaturated fats can also generate free radicals. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). These are called the cis and trans forms. These complex molecules are called lipoproteins. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. There are four main types of lipoprotein involved in cholesterol transport. Olive oil is a monounsaturated fat. Lard and suet are saturated fats. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Cholesterol is present in all animal foods but not plant foods. It is the LDL cholesterol which has been linked to heart disease. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Polyunsaturated fats are usually from plant sources. Hydrogenation of margarine causes this to occur. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Because of this it is suggested that vegetable oils should be stored out of direct sunlight.
between 10-20% of child-bearing age women are said to be anemic. Dietary advice is to reduce this.
. loss of appetite and pallor. Research has also shown iron deficiency to be associated with impaired brain function. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. breathlessness. The remainder is stored in the liver. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. lack of stamina. The COMA (Committee on Medical Aspects of Food Policy) report advocated that no more than 35% of daily energy requirement should come from fat whilst the NACNE (National Advisory Committee on Nutritional Education) paper recommends a reduction to no more than 30%. which acts as an oxygen store in muscle tissue. It also plays a vital role in many metabolic reactions.5 and 4. spleen and bone-marrow. Vegetarian diets tend to be lower in fat than omnivore diets. transporting oxygen in the blood to all parts of the body. insomnia. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Iron also plays an important role in the immune system. Advice to vegetarians is to keep fat intake to a minimum. The body contains between 3. In developed countries. 2/3 of which is present in hemoglobin. people with low iron levels having lowered resistance to infection. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Iron is essential for the formation of hemoglobin. IRON Iron is an essential component of hemoglobin. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. and iron deficiency in infants can result in impaired learning ability and behavioral problems. Symptoms of anemia include tiredness.5g of iron. All these symptoms are associated with decreased oxygen supply to tissues and organs. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron deficiency is the most prevalent nutritional problem worldwide. Iron deficiency can lead to anemia. 1/3 suffering from severe deficiency and anemia. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. the red pigment in blood.Currently it is believed that around 42% of energy in the typical diet is from fat. headaches. However. A small amount is present as myoglobin. and to use olive oil for cooking purposes.
Foods rich in vitamin C include citrus fruits. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. blackstrap molasses. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. plant proteins may not contain all the essential amino acids in the necessary proportions. Haem iron only exists in animal tissues. 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. leafy green vegetables. Lowered levels of iron in the diet result in improved absorption. Citric acid. Fiber may also inhibit absorption. green peppers. Proteins are made up of smaller units called amino acids.
. pulses such as lentils and kidney beans. oxalates and phosphates present in plant foods can inhibit absorption. There are about 20 different amino acids. However. Excess dietary protein may lead to health problems. amino acids and alcohol can also promote iron absorption. sugars.Dietary iron exists in two different forms. as can tannin in tea. Vitamin C greatly increases the absorption of non-haem iron. a varied vegetarian diet means a mixture of proteins are consumed.
PROTEIN Being vegetarian does not mean your diet will be lacking in protein. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Unlike animal proteins. Phytates. and some dried fruits. the amino acids in one protein compensating for the deficiencies of another. The absorption of iron is influenced by other constituents of a meal. Non-haem iron is less easily absorbed by the body than is haem iron. Anderson (1981) found the iron status of long-term vegetarian women to be adequate. eight of which must be present in the diet. Good sources of iron for vegetarians include wholegrain cereals and flours. These are the essential amino acids. and fresh leafy green vegetables. despite a high intake of fiber and phytate. Iron absorption can also be influenced by the amount of iron in the diet. whilst in plant foods iron is present as non-haem iron.
oats. valine. methionine. soya milk and textured soya protein such as soya mince). each with their own unique amino acid composition. soya products (tofu. Excess protein may also be converted to fat and stored. The eight essential amino acids required by humans are: leucine. Most foods contain at least some protein. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. nitrogen and occasionally sulphur. phenylalanine. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. However. and the transmission of nerve impulses are all dependent on proteins. free-range eggs and some dairy products (milk. Different foods contain different proteins. oxygen. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. pulses. There are about 20 different amino acids commonly found in plant and animal proteins. and rice).Proteins are highly complex molecules comprised of linked amino acids. Muscle contraction. hydrogen. tryptophan. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. A typical protein may contain 500 or more amino acids. histidine is also considered to be an essential amino acid. Proteins in skin and bone provide structural support. All enzymes are proteins and are vital for the body's metabolism. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. threonine. cereals (wheat. Amino acids link together to form chains called peptides. and lysine. protein is used. isoleucine. The amino acid that is in shortest supply is called the limiting amino acid. Many hormones are proteins. immune protection. Proteins are essential for growth and repair.
. Protein can also provide a source of energy. Certain amino acids can be made by the human body. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. They play a crucial role in virtually all biological processes in the body. cheese and yoghurt). Amino acids are simple compounds containing carbon. the essential amino acids cannot be made and so they must be supplied in the diet. Good sources of protein for vegetarians include nuts and seeds. For children.
A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. pulses. grains tend to be short of lysine whilst pulses are short of methionine. However. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. Soya is a high quality protein on its own which can be regarded as equal to meat protein.Protein quality is usually defined according to the amino acid pattern of egg protein. and rice with peas or beans are all common examples of protein complementing. This is why plant proteins are sometimes referred to as low quality proteins. This means when two different foods are combined. it has been thought that protein complementing needed to occur within a single meal. such as meat. which is regarded as the ideal. the amino acids in one protein can compensate for the one lacking in the other. This is known as protein complementing. The limiting amino acid tends to be different in different proteins. muesli with milk (soya or cow's). leads to a high quality protein which is just as good. Vegetarians and vegans eating a well-balanced diet based on grains. Many plant proteins are low in one of the essential amino acids. and in some cases better. milk and cheese tend to be of a higher protein quality than plant proteins. For instance. Previously. such as a grain with a pulse. As such. cheese or peanut butter sandwich. than protein from animal foods. it is not surprising that animal proteins. Beans on toast. 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
. seeds. This does not mean that vegetarians or vegans go short on essential amino acids. Combining plant proteins. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning.
This is especially important in tissues where cells are dividing rapidly. involving the degeneration of nerve fibers and irreversible neurological damage. Vitamin B12 is necessary for the synthesis of red blood cells. However. While vegetarian diets usually meet or exceed protein requirements. There has been considerable research into proposed plant sources of vitamin B12. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. particularly the bone marrow tissues responsible for red blood cell formation. It is exclusively synthesized by bacteria and is found primarily in meat. Vitamin B12 neuropathy. Symptoms include excessive tiredness. It contains cobalt. DNA production is disrupted and abnormal cells called megaloblasts occur. and algae such as spirulina have all been suggested as containing significant B12. Deficiency can cause anemia. seaweeds. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. eggs and dairy products. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Because infants and children are growing they require more protein than adults (proportional to their body weight).Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). the maintenance of the nervous system. If B12 deficiency occurs. 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. and so is also known as cobalamin. VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. and growth and development in children. they are typically lower in total intake of protein than non-vegetarian diets. 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. This results in anemia. Fermented soya products. B12 is necessary for the rapid synthesis of DNA during cell division.
. can also occur. Many vegan foods are supplemented with B12.
folic acid also being necessary for DNA synthesis. Fermented soya products. However. Assay methods used to detect B12 are unable to differentiate between B12
. People on diets low in B12. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. B12 is also important in maintaining the nervous system. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. However. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. dairy products and eggs. it is thought that this is due to the presence of compounds structurally similar to B12. When deficiency occurs. Total body store is 2-5mg in adults. known as B12 analogues. have both appeared to contain significant amounts of B12 after analysis. Around 80% of this is stored in the liver.breathlessness. miso. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. In comparison. Vitamin B12 is excreted in the bile and is effectively reabsorbed. and poor resistance to infection. a seaweed. may be obtaining more B12 from re-absorption than from dietary sources. including tempeh. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. shoyu and tamari. sore tongue and menstrual disorders. Anemia may also be due to folic acid deficiency. Spirulina. This is known as enterohepatic circulation. The only reliable unfortified sources of vitamin B12 are meat. seaweeds and algae have all been proposed as possible sources of B12. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. There has been considerable research into possible plant food sources of B12. including vegans and some vegetarians. listlessness. analysis of fermented soya products. it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Other symptoms can include a smooth. known as intrinsic factor. found no significant B12. and nori. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. an algae available as a dietary supplement in tablet form. These cannot be utilized to satisfy dietary needs. pallor. Vitamin B12 can be stored in small amounts by the body.
vegetable and sunflower margarines. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. However. Bacteria present in the large intestine are able to synthesize B12. In the past. A boiled egg contains 0. Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. Fermentation in the manufacture of yoghurt destroys much of the B12 present. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. though little is known about this. and breakfast cereals. A slice of vegetarian cheddar cheese (40g) contains 0. veggie burger mixes. A range of B12 fortified foods are available. Zinc is vital for the healthy working of many of the body's
. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs. the bacteria produce B12 too far down the intestine for absorption to occur. Vecon vegetable stock. Pregnant women are not thought to require any extra B12.5 µg. B12 has very low toxicity and high intakes are not thought to be dangerous. soya milks. These include yeast extracts. 1/2 pint of milk (full fat or semi skimmed) contains 1. It helps with the healing of wounds and is a vital component of many enzyme reactions. Boiling milk can also destroy much of the B12. as the B12 analogues can compete with B12 and inhibit metabolism.and its analogues.2 µg. particularly in areas where hygiene standards may be low.7 µg. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. Lactating women need extra B12 to ensure an adequate supply in breast milk. B12 not being absorbed through the colon lining. Human feces can contain significant B12. textured vegetable protein.
prostate problems. pulses and nuts. Zinc has a range of functions. 30% in bone and about 5% in our skin. Zinc is found in all parts of our body. 60% is found in muscle. The more sexually active a man the more zinc he will require.systems. Dietary fiber and phytic acid. found in bran. in insulin activity. yeast. carbohydrates. 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. nuts. Good sources for vegetarians include dairy products. It is thought that zinc supplementation can help skin conditions such as acne and eczema. seeds and wholegrain cereals.
. alcoholics and those suffering from trauma or post-surgery. 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. inhibit zinc absorption. delayed wound healing. anorexia nervosa. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. As a component of many enzymes. and in liver function. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Our body contains about 2-3g of zinc. Other symptoms of zinc deficiency can include hair loss. lipids and energy. There are no specific storage sites known for zinc and so a regular supply in the diet is required. fatigue. It is always better to seek the advice of an expert before dosing yourself with supplements. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. Only 20% of the zinc present in the diet is actually absorbed by the body. The first signs of zinc deficiency are impairment of taste. wholegrain cereals. Particularly high concentrations are in the prostate gland and semen. and decreased growth rate and mental development in infants. a poor immune response and skin problems. particularly in association with protein foods. The recommended amounts of zinc for adult men are 1/3 higher than those for women. diarrhea. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. beans and lentils. zinc is involved in the metabolism of proteins. in the metabolism of the ovaries and testes.
semen and also menstruation. sweat.
. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Breast feeding mothers need extra zinc in their diet.
GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. but also some common sense. urine. hair. You will have a larger chance of not succeeding if you do it this way initially. 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. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Too much zinc will interfere with the metabolism of other minerals in the body. vomiting and fever. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. A vegetarian diet makes you a healthier person. Various chemicals added to many processed foods can also reduce zinc absorption e. particularly iron and copper. Pregnant women do need extra zinc. 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. but it is thought that demands are met by increased absorption from the gut. A deficiency of zinc in the diet means zinc absorption is improved. such as Iran and other Middle East countries. Baking can destroy over half the phytic acid in whole meal bread.g. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. phosphates. Zinc is lost via the feces. EDTA. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. skin. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea. Zinc deficiency occurs where a large part of the diet consists of unleavened bread. Excess zinc is toxic.
As you get more confident about vegetarian food.
. then fish. We've given you most of what you need to know in the above chapters. remember to let them know in advance that you are vegetarian. Join The Vegetarian Society to make sure that you always have access to our expert advisors. take the next step by making sure you always buy free-range eggs and vegetarian cheese. Buy a vegetarian cookbook (or borrow one from your local library).usually from people who know very little about their own health and dietary needs. Vegetarians are sometimes the brunt of jokes and prejudices . we'll give you some great veggie recipes. then poultry. You'll have to change your habits. Don't go it alone. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. cous cous and all sorts of vegetables.Some people start out by eliminating red meat first. to avoid any embarrassment when friends are cooking for you. Try something new. 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. 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. Be prepared to take a little teasing or snide remarks. And. Be careful about hidden non-veggie ingredients in foods. Educate yourself by reading labels or making all your food yourself. The important thing is to work out what will suit you and stick with it. 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. there are literally hundreds of vegetarian cookbooks around. If you've grown up eating meat. but always be a learner when it comes to your body and what you put into it. tofu. Don't be put off by a bit of teasing or ill-informed scare stories. this can be difficult. but investing in a cook book is a great way to start. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. then two or three days and eventually every day. including meat alternatives like mince and sausages made from soya or Quorn(tm). pulses. Whether you need simple step by step instructions or gourmet dishes to impress your friends. A little later in this book.
g. but you don't need to buy everything! In fact. flour.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. Don't throw that food away.will be suitable for vegetarians
. frozen chips etc . Donate it to a church or local food pantry. That includes anything made with animal products or preservatives. 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. Many of the basics . your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame.bread. Most people keep a few stock items in their kitchen cupboard or freezer. vegetable oil. many meat-flavored varieties are actually vegetarian) Yeast extract (e. Then you'll need to stock up on vegetarian friendly foods. 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. pumpkin. sunflower and many others) The list looks long. dairy products. free-range eggs.
Look at the soup bars also. If you find yourself in that predicament.com/theme/609/restaurants.Eating vegetarian is a real culinary adventure.html> are more than happy to whip something up. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Most all of the better chain food restaurants have salad bars.
. scrambled eggs. pizzas. If not. 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.
DINING OUT For many new or wannabe vegetarians. pasta sauces and soups are all suitable for vegetarians already. ratatouille. such as spaghetti bolognaise. all have something vegetarian on the menu. can something special be prepared. If you know you are going to be eating in restaurant X on Saturday. ask your server what is available. many of the soups are bean based with no meat.associatedcontent. that fear keeps them from accepting dinner invitations from family and friends. pulses or just vegetables. Or worse. many cheeses and all sorts of ready meals. Many have extensive. Bean burgers. chili. Most often than not. jacket potatoes. Once you've broken out of the conventional meat-and-two-vegetable routine. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. well stocked salad bars. It shows their talent. If not. or stick with more familiar tastes if you prefer. feeds their ego and gets you an outstanding meal. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. stir-fry and curries can be made with soya mince. veggie sausages. you can break all the rules. Many of your favorite dishes. you will get a yes. you will almost always be able to find a vegetarian friendly meal on the menu. If you are going to a quality restaurant or one that is locally owned. call ahead and ask if they offer vegetarian entrees and if not. Most chefs in quality restaurants <http://www.
as well.Italian restaurants are another great option for vegetarians. a traditional.Even fast food restaurants are getting into the healthy trend. Order your salad with no meat and you're set to go.try dal. Chinese restaurants are great for vegetarians. At the big chain restaurants like Olive Garden or the Spaghetti Factory. too.some dishes that sound vegetarian on the menu may contain meat or eggs. yogurt and fruit or a number of other meatless items off the menu. don't fret . you were wrong. Indian restaurants are terrific for vegetarians. as it pasta primavera. dolma (stuffed grape leaves). If you thought you'd never dine again under the Golden Arches. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. you have a delightful adventure ahead of you . offering delicious vegetable entrees. If you're new to Indian cuisine. Japanese. are just as tasty as the meat-loaded kind. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. Tell your waiter that you don't eat meat. Plain cheese pizza. and not beef or chicken). especially the ovo lactos. If you like Mexican fare. baba ganoujh (a delicious eggplant spread). Other ethnic options are excellent choices for vegetarians. or Mexican food. Many Italian soups. Most fast food chains now offer garden salads in a wide variety of different flavors. you can add a baked potato.just ask that your meal be prepared with vegetable oil instead. and samosas. And if the gang heads out for pizza. too. such as pasta fagioli. Hit a Greek restaurant and load up on hummus. ovo lactos have lots of options. although not all cities have them. which are an excellent source of protein (and delicious). be aware that many Indian dishes are prepared using clarified butter. which is loaded with vegetables. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. spicy lentil dish. or even a cheese-less pizza topped with vegetables. you can have gazpacho (a cold vegetable
. The Indian diet has a rich tradition of vegetarianism. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. Depending on the chain. though. and they'll make sure your meal comes the way you want it. called ghee . rice and noodles. delightful little pastries stuffed with meat. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. spanikopita (spinach pie) and salad made with a grain called tabouli. get their protein from rice and beans (just make sure that they use vegetable broth. Just take a moment to quiz your server about how the dishes are prepared . Pasta with meatless marinara sauce is a staple menu item.
if you're questioned. Here they are worrying about your health and you are worrying about hurting their feelings. you need to make the best of things. but often misguided. you really do have to stand firm. But what if you're the guest? Often. In those cases.both attending them and hosting them . Don't be afraid to ask questions when you are dining out. Or you may end up in a situation where your hosts simply have no idea of what your needs are.burritos. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. and you have the research to back it up. Dinner parties . chiles rellenos (green peppers stuffed with cheese. If you're the host. you can make sure that you have a tempting variety of delicious foods. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. fundamentally. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. It's tough. about behaving well under challenging circumstances. the family member or friend that just will not accept that you've gone meatless. tostadas and tacos.chat with your tablemates. That you feel.and. the breaded and fried) and bean-and-cheese versions of all the usual favorites . The choices are more diverse than what you think. If you're not comfortable with taking a chance on the veggie burger. loved one that you are indeed paying attention to your health. Etiquette is. books and magazines so they can learn more. enchiladas. Offer to show them websites. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree.soup). Even if it's disappointing. This is one time. remember that's it's just for one meal . Assure the well meaning. that your diet is the perfect diet for you. do so . What about eating in other people's homes or having people to your home for dinner? We've all experienced it. smile and say that they're so delicious that you're happy to enjoy them. enjoy the company and have a good time anyway!
. If all there is on the table that you can eat is bread and salad.can be problematic for people on special diets. they may not know how to feed you. simply order a salad or baked potato. even if your hosts know that you're vegetarian.
no one is really interested in what you can't eat.squish things around and mess up your plate.no one will be looking at their plate and wondering why there's still food there . You can choose to prepare a separate meal in your home for your meat eating guests. You should only serve meat if you genuinely feel comfortable doing so. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. If the conversation is compelling. If someone asks. Hide the meat under some lettuce.If there's absolutely nothing on the menu that you can eat. or if there's anything they absolutely hate. do what children do . Even under the worst circumstances there will be something for you to snack on. eat. most people won't notice how much you did. by all means do that. Think about how you'd like to be treated when you go to dinner at a friend's home .and it'll save you the effort of serving. If you're headed to a big social event like a wedding or a family dinner. but only do so if you won't be compromising your choices. It's a choice only you can make!
. so you have more time to enjoy your guests. or didn't. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. or peanuts. don't make an issue of your diet. you can make them feel extra welcome in your home. It helps them to feel comfortable if they don't want to eat something . When having people to your home for dinner. allowing guests to fill their plates only with what they want. To be blunt. but you won't be suffering from hunger pangs throughout the evening. If you're comfortable handling meat products and are doing it for the courtesy of your guests. Whatever happens. or dairy. You'll be surprised at what people have to say .some are allergic to bell peppers. and you think there might be challenges finding something to eat. or your hostess sits a plate of animal food in front of you. tell them you're vegetarian and steer the conversation to something else. Part of being a terrific host is anticipating your guests' needs. ask them if they have special dietary needs. One sure way to make everyone happy is to serve a variety of different dishes buffet style. and leave some empty space so it looks like you ate something. stick to your choices and prepare a vegetarian dinner.how about offering the same courtesy to them? When you invite guests to dinner. and it's considered rude to draw all of the conversation to yourself in such a manner anyway. Chances are good that people won't even notice that they are eating dishes that don't contain meat. then eat a light meal before you leave the house.
Out first food is our mothers' milk. But don't give regular soy milk to a baby less than a year old. it's time to introduce your baby to solid foods. (And if you're a vegan and you breast feed. Infant formula. made just for us and full of all the nutrients we need. as yet unidentified.soy is less likely to cause allergies than cow's-milk-based formulas. The timing varies from baby to baby . Whether or not you breast feed is entirely your decision but. pesticides or other contaminants that you would if you were eating meat. studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life.you're not passing on any of the antibiotics. In addition to the sugars and other nutrients. scientists believe that there are other. The good news is. Cow's milk should never be fed to babies under one 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. We all start out life as lacto vegetarians. breast milk is the optimal food.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. substances in breast milk that make it superior to infant formula.breast milk is a natural food for humans while cow's milk is not). At the four-to-six month mark. 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. Also. your child is still a vegan. too . if you're a vegetarian. This isn't necessarily true. as it's not designed to meet their nutritional needs. the alternative to breast milk.
. as it can cause intestinal bleeding and lead to anemia. your breast milk is superior to that of meat-eating mothers . choose a soybased formula . and it's all we require or should eat for the first four to six months of life.So you've decided to become a vegetarian. for most babies. it's time to transition to solid foods. Should you decide not to breast feed. is made as close as possible to that of mother's milk. 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.
When giving babies "finger foods. as well as soy cheese and soy yogurt two servings per day.they'll be a bit fussy sometimes.You'll want to introduce solid foods slowly. which can be cooked until fairly soft and have a pleasant. or round. Slowly add tofu into their meals and snacks. Most babies are very fond of lentils. so if your baby has sensitivity to a food you can easily identify it. Nut butters should not be fed until after 12 months. buy ones that are free from added sugars. regular soy milk or rice milk. It's smart to introduce new foods one at a time. juice. Vegetarian and vegan children are just like any other kids . begin to slowly introduce other foods. Follow the same feeding schedules and advice that you would for any other baby. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. as almost every baby can digest it easily and unlikely to cause an allergic reaction. large. bland flavor. preservatives and any other additives that your baby doesn't need. 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. Once your baby eats cooked cereal. sharp. start introducing high-protein legumes to the baby's diet. an vegetables that adults eat are fine for a child. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. you can start offering your child some vegetarian versions of classic kids' favorites. you can give him water. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk .rice cereal is best. except for not feeding them meat. so that their systems can get used to the change in diet. hot dogs and sandwich slices
. Good choices are carrot sticks. Adapt the guidelines in the baby books to the vegetarian diet. and lightly blanched and cooled broccoli. Start with raw. As long as it's safe for the baby to chew. lettuce and other leafy green vegetables. regular soy milk. or any other nutritious liquid. Start with cooked grains .once your child is old enough to transition off formula. At seven to ten months. starting with veggies that are easy to chew and unlikely to present a choking hazard. Raw vegetables can be introduced then. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. As you ease into the toddler/preschooler years (ages 1 to 4). If you buy prepared foods." take care that the foods aren't too hard.
What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . as time passes.especially if you have a husband or wife who loves a nice juicy steak on a regular basis.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. when they were actually taller than average. fruits and vegetables to add lots of necessary nutrients to their diet. you often find yourselves negotiating to find a middle ground that you can live with. with fruit or maple syrup Vegetable soup Baked potatoes with non-dairy sour cream Rice and beans Spinach lasagna Calcium-fortified soy milk and orange juice Cold cereal with vanilla soy or rice milk Chicken-Free nuggets (soy protein nuggets that taste just like breaded chicken) Fruit. to sandwiches. One of you is messy. cookies and other baked goods Vegetarian diets feature a lot of bulky. He loves reality television. and weighed slightly less than children raised on an omnivorous diet. cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes. So be generous with the snacks featuring grains. Very young children also need to eat more than three meals each day. All marriages are about compromise. too. Peanut and almond butters are excellent sources of calories for kids. Don't worry about a vegetarian diet affecting your child's growth .Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. they sometimes don't get all the calories they require. One partner may be a social butterfly but
. they caught up by age 10. which is calorie-dense and full of good fats.add avocado. she adores opera. You choose someone to spend the rest of your life with and. 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 . filling plant foods. but the other is neat. and since small children have equally small stomachs.
If your partner eats meat. appealing meals so that your partner can see that the diet isn't boring. on convenience or on habit.no two individuals are exactly alike. But that's unrealistic . to believe that your ideal partner will share all of your values.
. and it has to be for them. too. closing the door to them making that step themselves in the future. especially in public. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. getting to work and raising children can sometimes make even the smallest difference seem enormous. • Never attack your spouse's point of view.but you can control how you behave towards them. Try to respect their decision. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. it isn't a choice designed to make your life unhappy or more complicated. No one likes to be told that they're "bad. See if you can get them to eat soy hot dogs. • Try to get your partner to compromise on certain foods. There are probably far more of those than there are issues on which you don't see eye-to-eye. Married couples figure out how to adapt to such differences. If you judge your spouse harshly for not joining you in your vegetarian journey. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism." particularly if they're simply eating the same diet as most of the other people they see every day. You can't control what your spouse eats . and the day-to-day struggle of paying bills. you may be turning them off entirely. As the popularity of vegetarianism increases. the subject will come up naturally . The key to making it work is acceptance of each other's choices. whether it is based on ethical principles. Choose venues that offer both meat dishes and vegetarian options. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. so that you can enjoy a fine meal together. Cook a variety of tasty. Buy a few cookbooks and try new recipes to keep things interesting. You and your spouse may agree on a lot of things. doing laundry. If your partner is interested. but still disagree on how to eat. • Don't talk endlessly about your diet. It's understandable. when you're single and dating. • Play an active role in shopping and preparing meals. Try to keep in mind that your choice to become vegetarian was a personal one.the other's happy to stay home every night with a good book. • Try to find restaurants where you can eat together. • Be a positive role model. veggie burgers and non-dairy cheese at home.but don't lecture. • Acknowledge that your spouse's diet isn't meant to hurt you.
The first thing you need to accept is that it's not your job to make them change to suit your way of eating. it's more than likely that you're the only person in your household going meatless. asking that it's wrapped in such a way that you don't have to look at it. this is a huge issue. so only you can figure out the answers to these questions. Although vegetarians aren't looked down upon today as much as in the past. you can't control what they eat. however .you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. If you can't stand to have meat around you at all. there will still be people who think that your new lifestyle is a weird one. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. If they want to change. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. you'll have to deal with them not understanding all the ins and outs of your new lifestyle .
.and not turning them off by lecturing them! Only you know the dynamic in your home.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 . your children or roommates. You may have to ask the others in your home to cook meat outside on a grill. Negotiate a menu plan that's acceptable to both of you. that's great . you may find them ridiculing your food choices or even actively trying to sabotage you. and dedicate a special section of the refrigerator to meat storage.
Eating together is one of the great pleasures of any relationship. Whether you live with a partner.• If you've agreed not to eat meat at home. accept that your spouse may eat meat sometimes when they're not with you. your parents. Again. One thing is certain. and nagging doesn't help. Even if they're supportive of your decision. any more than it's theirs to turn you back into a meat-eater.
DEFENDING YOUR CHOICE Being new to vegetarianism.and if they're not supportive.
When family and friends begin to question your new meatless diet.
. 4. 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. It all comes down to what your needs are. so that nobody's beliefs will be violated. and prepare your own entrée on the other nights. and when .perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. (Vegetarian food is also available for Israeli vegetarian soldiers. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian.
VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. even though many Israeli soldiers do not normally keep the kosher laws. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. but it doesn't have to be. Becoming a vegetarian is an exciting change in your life. 3. The vegetarian lifestyle will be most difficult for the non-vegetarian.If your feelings aren't that strong. Try to see the positive side of your partner's diet. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. here are some helpful tips to allow you to deal with your partner's choice: 1. Try to find some good vegetarian recipes that you find convenient and enjoyable. You don't need to be an expert. A little compromise and understanding can go a long way. Recognize that if you eat vegetarian food you are not compromising any principle or belief. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". and the compromises you and your family are willing to make. 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. Here are some great recipes for you to try. that all meals served by the Israeli military are kosher. and that you can share together. while your spouse would be doing so if she/he ate meat. you may simply want to negotiate who cooks what.) 5. Try out a few of these yummy recipes. Consider. 2. for example.
toss diced potatoes together with cumin. Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. coarsely chopped. Place seam side down in an oiled 9x13 inch baking dish. or until tender. Bake in the preheated oven for 20 to 25 minutes. puree with half of the cilantro until smooth. Fry tortillas individually in a small amount of hot oil until soft. Set aside to cool. and roll up. boil tomatillos and chopped onion in water to cover for 10 minutes. Once cooled. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano
. chili powder. husks removed • 1 large onion. and spread remaining cheese over sauce. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn. minced • 1 cup chopped green bell pepper • 1 cup chopped red bell pepper • 3/4 cup chopped celery • 1 tablespoon chili powder • 1 1/2 cups chopped fresh mushrooms • 1 (28 ounce) can whole peeled tomatoes with liquid. salt. or until hot and bubbly.Potato and Bean Enchiladas • 1 pound potatoes. and place in an oiled baking dish.5 ounce) can pinto beans. Fill tortillas with potato mixture. and 1/2 cilantro. Bake for 20 minutes. Meanwhile. Mix potatoes together with pinto beans. and ketchup. Spoon tomatillo sauce over enchiladas. chopped • 1 bunch fresh cilantro. In a bowl. 1/2 cheese. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). divided • 2 (12 ounce) packages corn tortilla • 1 (15.
about 6 minutes. and cook 4 minutes. Cook until vegetables are tender. until brown on both sides. In a large bowl. green onions. and squeeze out the excess liquid into another bowl. For each pancake. Bring to a boil. celery. Potato Pancakes 4 medium baking potatoes. and garlic until tender. Cover. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. rinsed and drained • 1 cup cooked brown rice • 1 small onion. Wrap the mixture in cheese cloth or paper towels. kidney beans. Cook for about 8 minutes. Stir in mushrooms. and basil. stirring occasionally. press together about 2 tablespoons of the potato mixture with your hands. salt and pepper. Serve hot. lightly beaten • 6 tablespoons salsa. peeled and coarsely shredded 1 medium onion. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil.pour off the water and save the remaining potato starch. chopped 1 egg. heat skillet over medium-high heat. and reserved potato starch. Sauté onions. The starch from the potatoes will settle into the bottom of the bowl . Black Bean Rice Burgers • 1 (15 ounce) can black beans. turning once. Stir in green pepper. combine the potato mixture. Stir in tomatoes. Season with cumin.• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. mix the potatoes and onions. oregano. and corn. finely chopped • 1 egg. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl. and reduce heat to medium. coarsely shredded 4 green onions. and chili powder. egg. red pepper. carrots. and simmer for 20 minutes. split
. place on skillet and flatten with a heat-proof spatula.
egg and 2 tablespoons salsa. burger. 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). Sprinkle each with 1/4 teaspoon oregano. Place 2 rectangles on a 9x13 inch baking sheet. or until golden brown. and separate into 4 rectangles. onion. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Broil 6 in. sour cream mixture and slice of cheese on bun. thickness. Moisten edges of rectangles with water. Tomato Cheese Melt • 1 onion bagel or English muffin. Place a lettuce leaf. Unwind the roll dough. Press the edges firmly with a fork to seal. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda
. Pinch together perforations to seal. combine sour cream and remaining salsa. Add the rice. 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. In a small bowl. mash beans with a fork. Bake in the preheated oven 10 to 12 minutes. from the heat for 4-5 minutes or until cheese is bubbly. Top each with 2 teaspoons tomato paste. Flatten to 1/2-in. Cover each with remaining dough.In a large bowl. Sprinkle half of the Parmesan cheese over each tomato. Top with a tomato slice. Place 2 slices mozzarella on each rectangle. mix well. sprinkle half of the cheddar cheese and cayenne pepper. Cook over medium heat for 4-5 minutes on each side or until firm and browned.
and continue baking 10 minutes. tomatoes with liquid. Remove from heat and stir in soda and vanilla. Place in two large shallow baking dishes and bake in preheated oven. and saute onion until tender and lightly browned. chopped • 1 (8 ounce) can garbanzo beans. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. and bay leaf. sliced • 1/4 pound zucchini. stirring every 15 minutes. Pour in a thin stream over popcorn. Stir heavy cream. garlic. and Romano cheese into the vegetable mixture. for 1 hour. basil. Cover. melt butter. In a medium saucepan over medium heat. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil
. Boil without stirring 4 minutes. mix onion. Place popcorn in a very large bowl. stirring to coat. Bring to a boil. garbanzo beans with liquid. stir. butter.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). stirring constantly. wine. Monterey Jack cheese. and continue baking 30 minutes. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Remove from oven and let cool completely before breaking into pieces. and bake in the preheated oven 30 minutes. zucchini. Uncover. In a medium baking dish. corn syrup and salt. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. Stir in brown sugar. Heat oil in a medium saucepan over medium heat. until cheeses are melted and bubbly. 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).
fresh mushrooms and carrots. Let cook for 15 minutes. Using a extra-large stock pot sauté onions. in order for vinegar to evaporate. Sprinkle flour over onions and cook for 1 minute. Cook for 15 minutes. Stir in water. lightly beaten • 1/3 cup butter. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour
. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. nutmeg. cayenne. vegetable base. pepper. Stir in capers and parsley. Stir in vinegar and cook for approximately 3 minutes. season with salt and serve. slice thinly and set aside. thyme and sliced artichokes and cook for 25 minutes. 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. chopped • 3 cloves garlic. salt.• 3 pounds thinly sliced shallots • 3 small red onions. mashed • 3/4 cup white sugar • 1 egg. It works well when using a 3 millimeter slicing disk. Add dried mushrooms along with the water they soaked in. softened in water • 3 pounds fresh mushrooms. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. garlic and shallots in olive oil and set on low.
or line with muffin papers. 2 tablespoons flour and cinnamon. In a large bowl. Roll dough into a 16x21 inch rectangle. softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. mix together 1 1/2 cups flour. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Bake in preheated oven for 18 to 20 minutes. until a toothpick inserted into center of a muffin comes out clean. Lightly grease 10 muffin cups. softened • 1/4 cup butter. cover and let rest for 10 minutes. Select dough cycle. 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. baking soda. Sprinkle topping over muffins. press Start. softened • • 1 (3 ounce) package cream cheese. room temperature • 1/3 cup margarine. Roll up dough and cut into 12 rolls. Cover and let rise until nearly
. In another bowl. Stir the banana mixture into the flour mixture just until moistened. Spoon batter into prepared muffin cups. egg and melted butter. beat together bananas. In a small bowl. Place rolls in a lightly greased 9x13 inch baking pan. After the dough has doubled in size turn it out onto a lightly floured surface. baking powder and salt. In a small bowl. sugar. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. combine brown sugar and cinnamon. mix together brown sugar.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Clone of a Cinnabon • 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs.
com/products/censura. While rolls are baking. add the yeast and sauce and mix it all in to coat until that becomes golden brown too. then add your drained. about 15 minutes. preheat oven to 400 degrees F (200 degrees C). Heat on Med until thick and bubbly. You can add some turmeric for color if you like. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. When it starts to get golden. beat together cream cheese.doubled. Spread frosting on warm rolls before serving.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots
. Bake rolls in preheated oven until golden brown. move them to the sides of the pan and form an empty circle in the middle for your tofu. use extra firm). mix in the peppers and onion and keep frying. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. 1/4 cup butter. Stir Fry: Sauté onion and green pepper in oil. 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. Meanwhile. Sauté this for another couple of minutes. confectioners' sugar. Set aside. about 30 minutes. crumbled tofu (don't use silken. When it looks like you could eat it. Remove from heat and add mustard and margarine. vanilla extract and salt. When they are good and soft. Add more oil to the middle of the pan. Add water and mix thoroughly.
Place a tortilla in pan and cover in enchilada sauce. chopped 1/4 cup chopped cilantro. Add rest of cheese on top of that. till crust is brown and delicious cheese and juice oozes out. Meanwhile. combine flour. Cook in microwave or oven till about 3/4 cooked. Thaw pie shell and take 1/2 out of the tin. then add spinach on top. Remove from heat and add mustard and margarine. layer 1/2 cheese on bottom of lower crust. and lower heat. beans. nutritional yeast. Spoon in filling. Add cooked veggies and coat them w/sauce. Spoon in veggies and sauce. Meanwhile. Bake at 400 for about 45 min. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. cumin. or whatever you like. add spices. salt and garlic powder. drained 2 medium onions. heat broth in large kettle. You can add dairy free milk and use veggie bouillon cubes.A variety of veggies such as green beans. 1/2 cup salsa (optional) In medium-large saucepan. cilantro and salsa to sauce. To make sauce. Set aside 1/2 cup of cheese sauce in separate container. mushrooms. chopped 1 can olives. Mix it up. or just about anything. Add slowly either cornstarch or flour till slightly thickened. zucchini. and close it up as best as you can w/ the torn top shell. Add water and mix thoroughly. pinto. tarragon. cook chopped veggies (NOT spinach. just keep it till later). Heat on medium heat until bubbling and thick. olives. black). Add onion. 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. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic. Roll and push to one
spread carrot mixture over top.
Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. use your own judgment. Add carrots and veggie broth. simmer uncovered for 5 min. sliced
. herbed tofu 8 oz. Continue until all tortillas filled. Stir in nutmeg (possibly you could add some about 1/4 C. Add herbed tofu. at 375 degrees. Uncover and bake an additional 20-30 min. until it is thoroughly heated. top with spaghetti sauce.end of pan.. 30-45 minutes.. vegan cream cheese 2 Tbsp. sauté for 1 minute. Remove from heat. Place 3 lasagna noodles in bottom of 11x7 baking dish. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. set aside. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. just to make it a little bit more cheesy!). place 3 noodles on top of that and spread tomato sauce and spinach on top of those.. Add olive oil to a large skillet. Cover and bake 15 min. repeat process until all noodles are used up. stir well. Usually lasagna takes about 45 minutes to cook thoroughly. keep warm. Bake at 350 until brown. vegan cream cheese. 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. place over medium-high heat until hot. nutritional yeast at this step. and lemon juice.. Add parsley and garlic. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.
or until the top is golden brown and bubbly. seeded and minced. wine. preferably organic • 1 to 2 fresh jalapeño peppers. and add tomatoes. Stir together thoroughly. be careful not to burn. or black beans. Just as the garlic begins to turn brown. 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. Allow pan to cool. Cook over medium-high heat and bring to a boil. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies
. about 20 minutes. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion.• 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. water. Remove from heat and stir in basil. Bake for 35 minutes. In a mixing bowl. Add the onion and sauté over low heat until lightly browned. Pour the mixture into a lightly oiled. 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. covered. 1 1/2-quart baking casserole. Reduce heat to low and simmer. salt and sugar. remove pan from heat. combine the onion with the rice and all the remaining ingredients. Heat the oil in a small skillet. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. pink.
TORTILLA CASSEROLE One 16-ounce can pinto.
Add the noodles and cook until just tender. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. etc. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping
Preheat the oven to 350 degrees. stirring constantly. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. then remove from the heat.) • 1 tablespoon light olive oil • 3 medium celery stalks. Lightly oil a wide. half of the cheese. Bake the casserole for 12 to 15 minutes. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. spelt.2 cups frozen corn kernels. Repeat the layers. Pour in the sauce. half of the bean mixture. Combine the first 7 ingredients in a mixing bowl. or until the cheese is bubbly. and then return them to the pot. and then add the baked tofu and
. Bring water to a boil in a large pot. 2-quart casserole dish and layer as follows: 4 tortillas. Slowly pour into the saucepan. Mix thoroughly. Add the celery dice and sauté over medium heat for 3 to 4 minutes. overlapping one another. Add the mushrooms and continue to sauté until the mushrooms are wilted. then cut into squares to serve. finely diced • 2 to 3 scallions. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. heat the margarine or oil in a medium-sized saucepan. drain them. Let stand for a minute or two. cheddar. Simmer gently until the sauce has thickened. according to package directions. In the meantime. Pass around salsa to top each serving
MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. When the noodles are done. thawed 2 scallions.
soy yogurt.or soft taco-size. and then cut into squares to serve. warmed or taco shells. diced and sprinkled with vinaigrette
. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice.
TORTILLA FIESTA • Flour tortillas.scallions and season to taste with salt and pepper. Place everything on the table. black olives. cooked with a vegetable bouillon cube.
Cook some quick brown rice according to package directions.
PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes
Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. burrito. Allow to cool for 5 minutes. black or green • Fresh mozzarella balls or very fresh tofu. warm the refried beans in a saucepan with a little water to loosen. 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. 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. drained • Cured olives. Bake for 30 to 35 minutes. Transfer the mixture to an oiled. Top generously with wheat germ.
Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. When the pasta is done. Stuff the mixture back into the potato shells. Stir in the pasta sauce (and if you've used dry pasta. soy. Warm up as needed. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. green part only. • 4 large baking potatoes • 1/4 cup organic dairy. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. thinly sliced • 1/2 cup finely crumbled feta cheese
Bake or microwave the potatoes until done but still firm. Add the remaining ingredients and stir well to combine. the diced tomatoes). and serve. prepare a platter or two of antipasto and slice the bread.
SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach.• 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. leaving a sturdy shell. Heat as needed in the microwave or in a preheated 400-degree oven. or rice cream cheese
. Pass around the Parmesan cheese for topping the pasta. about 1/4 inch thick all around. Scoop out the inside of each potato half. cut each in half lengthwise.
MUSHROOM-STUFFED POTATOES. When cool enough to handle. drain it and return it to the pot. While bringing a large pot of water to a boil and cooking the pasta.
and cook until they are done to your liking. Combine the mushroom mixture. and serve. When cool enough to handle. Add the mushrooms. Scoop out the inside of each potato half. Add the remaining ingredients and stir well to combine. Scoop out the inside of each potato half. 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.• 1 tablespoon light olive oil • 1 large onion.
BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. Stuff the mixture back into the potato shells. cover. and serve. about 1/4 inch thick all around. Heat as needed in the microwave or in a preheated 400-degree oven. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Stir in the cream cheese. about 1/4 inch thick all around. leaving a sturdy shell. Add the onion and sauté over medium heat until golden. Stuff the mixture back into the potato shells. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. sliced • Salt and freshly ground pepper to taste
Bake or microwave the potatoes until done but still firm. cut each in half lengthwise. Heat as needed in the microwave or in a preheated 400-degree oven. leaving a sturdy shell. Season with salt and pepper and stir well to combine. Heat the oil in a medium skillet. cut each in half lengthwise. When cool enough to handle. liquid and all. with the mashed potato in the mixing bowl. soy milk. stirring occasionally. or rice milk • 2 cups finely chopped broccoli florets. chopped • 8 ounces white or cremini mushrooms.
BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar
maple syrup. remove and discard the stems. stirring often. about 4 to 5 minutes. or a combination) Preheat broiler (unless using a toaster oven).
CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Broil in the oven or a toaster oven for 4 minutes. oyster. Remove from the broiler and transfer to a serving container. shiitake. Broil until the mushrooms begin turning dark and are touched by charred spots. Stir in the maple syrup.
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
. cremini. cover the top of the pie with thin banana slices arranged in concentric. then cut into wedges to serve. Puree the tofu in a food processor or blender until completely smooth. then refrigerate for at least an hour. Combine the first 4 ingredients in a mixing bowl and stir together. Combine the mushrooms with the teriyaki mixture and stir together. or to taste • One 9-inch graham cracker crust • 2 medium bananas. any variety (portabello. Allow to cool completely. preferably two. Wipe the mushrooms clean. or until the top of the pudding feels fairly firm to the touch. preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. slightly overlapping circles. or brown rice syrup • 16 ounces fresh organic mushrooms. and stir. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick).3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips. baby bella. Cook over medium-low heat. Transfer to a small saucepan and add the chocolate chips. Just before serving.• 1 tablespoon honey. thinly sliced Preheat the oven to 350 degrees. until the chocolate chips have melted. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. If using shiitakes. Arrange in a shallow foil-lined pan and pour any excess marinade over them.
sugar. rice milk. and salt in a mixing bowl and stir together. Combine the flour. Stir together until the wet and dry ingredients are completely mixed. baking powder. Bake for 25 to 30 minutes or until golden on top. then use a whisk until the mixture is smooth.• 1/2 cup natural style peanut butter. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Stir in the chocolate chips and optional walnuts. optional Preheat the oven to 350 degrees. but no batter. then cut into squares or wedges to serve. Bake for 10 to 12 minutes.
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. preferably cane juice sweetened • 1/2 cup chopped walnuts. then carefully remove with a spatula to plates to cool. Allow to cool to room temperature or just warm. Let stand for a minute or two. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Pour into the flour mixture and stir together until fairly well blended. Combine the applesauce. Pour into a lightly oiled 9-inch round or square cake pan. and a knife inserted into the center comes out with chocolate. Stir in the chocolate chips and optional peanuts. or until the bottoms are just lightly browned. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. 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. 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.
Remove it from the oven. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Mix until the dough just holds together. Pour the filling into the crust. Prick it all over with a fork. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. mixing quickly and lightly with a pastry knife. then stir in the cheese. mushrooms. or until it's set. and salt and pepper into the egg mixture. a mixer or your fingers until the mixture is crumbly. Bake the tart in a preheated 350°F oven for about 30 minutes. the more water you use. Slice six of the asparagus stalks. on the diagonal.
. Make a well in the center of the pastry. combine the flour and salt. Yield 1 tart. and cool to lukewarm before removing the bottom. Filling: In a medium-sized bowl. oregano and thyme. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. Remove the tart from the oven. and add the water. egg yolk and vinegar. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. the tougher your crust will be. Bake it in a preheated 350°F oven for 10 minutes. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. and let cool. Stir the sliced asparagus. adding an additional tablespoon of water only if necessary. into 3/4-inch pieces. or to taste Crust: In a medium sized bowl. 12 servings. beat together the eggs and milk. Cut in the butter and shortening.
celery carrot and onion. sugar and salt in to the saucepan with the vegetables. Lower the flame and simmer for 20 minutes. Serve with a crisp salad. salt • 13 oz. Bring to a boil. whole mozzarella cheese-2 cups shredded. pepper and garlic together.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. In a large saucepan over a medium heat stir place in the olive oil. Chop eggplant. can Italian peeled tomatoes • 1 tsp. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce
Beat eggs. In a baking pan place in some of the tomato sauce to cover the bottom. Slightly undercook them. The cheese should be bubbly. Place the cooked ravioli in the pan and top with the rest of the sauce. eggplant. celery onion and carrot. cheese. Cook the ravioli as described on the package. sugar • 1/2 tsp. hot and golden. 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. Cover and cook for 10 minutes. until tender. parsley. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. package of frozen ravioli • 8 oz. Add the tomatoes. Place tomatoes in a blender and puree. Fry each piece in oil until brown
or until eggplant is tender but not too soft. zucchini. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. about 6 to 7 minutes. and herbs.5 ounces each) diced tomatoes • 3 to 4 small zucchini. Spoon sauce over pasta and top with parmesan
Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. shallots and tomatoes to pan and cook until reduced to 1/2 cup. stirring occasionally to keep vegetables from sticking. Add garlic and onions and cook. Add tomatoes. coarsely chopped. Keep going till run out. 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.on both sides. about 2 min. until softened. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. stir to combine. stir until coated with oil. stirring often. or 2 cans (14. Add 3/4 cup of the cream and boil until slightly thickened. heat olive oil over medium heat.
. cubed • 2 green bell peppers. Take remaining 1/4 cup cream and toss with pasta. about 8-10 min. Cover and cook for 10 minutes. crushed and minced • 1 large onion. Drain on paper towel and then place them in a baking pan with sauce on the bottom. minced • 1 Plum tomatoes. mix well. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Add eggplant. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. quartered and thinly sliced • 1 small eggplant. Cover and cook over low heat about 15 minutes. Add peppers. coarsely chopped • 4 large 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. flour 1/2 tsp salt 1/2 tsp. Cut each tomato in fours. cottage cheese 4 eggs 6 tbsp. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Season the tomatoes for taste (salt. butter Preheat oven to 350 degrees. Bake tomatoes for 45 minutes until wrinkled & shrunken.Rigatoni With Tomatoes.) Place tomatoes on baking tray. Boil pasta until al dente. Mozzarella. frozen chopped spinach 1/2 lb. Feta Cheese. pkg. pepper 2 tsp. crumbles 1 pt. 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. Bake for 25 minutes at 350 degrees
Spinach Pie 1 10 0z. etc. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. pepper.
. Let it cool. Combine oil & lemon juice (for salad dressing. Let it cool down.
Let the pie cool for a few minutes. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings.) • 2 tsp garlic. Thread onto metal or soaked bamboo skewers. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Make sure you spread it evenly. Drain. To tell if it is done. Uncover. Bake the pie for one hour. sprinkle evenly with cheese. Bake an additional 5-8 min or until cheese is melted. 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. Fill each manicotti with mixture. rinse with cold water and let drain. heat oven to 400. stick a knife or toothpick into the center of the pie. marjoram. pepper. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Serve with Italian bread or garlic bread sticks
. Pour remaining sauce over manicotti. Then combine the two mixtures into one bowl and stir well. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne.In another bowl mix together salt. Grill or broil until colour shows on vegetables. flour and eggs. Place filled manicotti over sauce. If it comes out clean. In medium bowl combine all filling ingredients and mix well. Let sit for one half hour. Meanwhile. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Grease a 9" square baking pan with the butter and pour the mixture into the pan. etc. about 10-15 minutes. the pie is ready.
water chestnuts. thin strips
. Add soy sauce. cook onion and garlic in oil for 3 minutes. peeled & grated • 1 medium carrot. water chestnuts. 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. and mushrooms. about 5 minutes. mustard. combine ingredients. mix well. Serve over rice. chopped • 8 oz. Continue cooking. chopped • 1 red bell pepper. celery. bok choy. Fry 2-3 minutes on each side or until golden brown. stirring frequently. or until they begin to soften. red bell pepper cut in short. bell pepper.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. Pour about 1/2 cup batter on hot griddle. vegetable stock. sliced diagonally • 2 c baby bok choy. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. lightly coated with non-stick cooking spray. shiitake mushroom caps thinly sliced • 1 med. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl. grated • 1/4 C onion. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. until vegetables are crisp-tender.
Sprinkle with peanutes or cashews. Drain again and reserve. if desired. and vinegar. Place a small skillet over medium heat. Meanwhile. Place a wok over medium-high heat. cook 1 minute. simmer until vegetables are crisp-tender. stirring occasionally. add the remaining 1/4 cup of peanut oil and the garlic. sugar snap peas or snow pea pods • 2 tbsp tamari or soy sauce • 2 tbsp seasoned or regular rice vinegar • 1 tbsp dark-roasted sesame oil • 1/4 c chopped peanuts or cashews (optional) Cook noodles according to package directions. about 5 minutes. Vegetable Fried Rice 1/4 cup light soy sauce 3 tablespoons rice wine or dry sherry 1/2 teaspoon salt 6 tablespoons peanut oil 2 eggs. Add the carrot and boil 1 minute.
. add to skillet with vegetables. add 2 tablespoons of peanut oil and the lightly beaten eggs. Drain noodles. heat oil in large deep skillet or wok over medium heat. Add broth and sugar snap peas. Add mushrooms. Stir until the eggs are firm but moist. Add tamari or soy sauce. cook 3 minutes. Drain and rinse in cold water. When it begins to smoke. Serve hot.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Pour in the sauce and cook until the rice is heated through. and peas. in 1/2" cubes 1 red bell pepper. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Stir-fry 1 minute. stirring frequently. Stir in the rice and stir-fry 1 minute. Add the carrots. Set aside. celery. 3 to 5 minutes. lightly beaten 1 carrot. cook 30 seconds. tossing well. Add ginger and garlic. Transfer the eggs from the skillet to a small bowl and break them into small curds. stirring occasionally. Add sesame oil. red pepper. Bring 1 quart of water to a boil in a small saucepan. When it begins to smoke. bell pepper and bok choy. Mix to blend well and set aside. Stir briefly.
Spray square baking dish. cook the potatoes in boiling water until tender. After all of the ingredients have been thoroughly (yet gently!) mixed. and rosemary. let the salad stand for at least thirty minutes before serving. 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. mix the oil. Next. drain them and move the potatoes to a mixing bowl. Mix rice. seeded • 1/2 c chopped green onions • 1/2 c black olives. Do not overcook! While the potatoes are being cooked. Let stand 5 minutes before serving. They are done when you can easily stick them with a fork. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. egg product. Sprinkle with remaining 1/2 cup cheese and the chili powder. press in bottom of baking dish. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. 1/2 cup of the picante sauce and 1/2 cup of the cheese.Potato Salad • 2 lbs med. 8x8x2 inches. spoon over rice mixture. Mix beans and remaining 1 cup picante sauce. vinegar. leaving the skins on. This dish will keep well in the fridge for up to a week. oregano. pkg. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. After the potatoes are tender. crumbled feta cheese • 1 sweet red bell pepper. drained 1/4 tsp chili powder Heat oven to 350 degrees. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese
. 6 servings Spinach Stuffed Tomatoes 10 oz. with nonstick cooking spray.
parmesan. drain well and squeeze dry. Discard seeds. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. In another large bowl mix cabbage. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Sprinkle with remaining mozzarella and parsley. Let stand 5 minutes. Asian pears. Chop pulp finely and add to spinach. Preheat oven to 350 degrees. 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. Slice and hollow out centers of tomatoes. honey. Put in large bowl. carrot. Toss the cabbage mixture with the vinaigrette. shredded • 2 Asian pears. soy sauce.
Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese
. salt & pepper to spinach mixture and blend well. onion. Spoon evenly into tomato shells.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. This salad goes well with grilled meats and fish. Add 1/2 cup mozzarella cheese. Let stand for 20 minutes. green onion and red pepper. garnish with chopped green onion and toasted sesame seeds. cilantro and sesame seeds in a large bowl. Invert tomatoes shells on paper towels to drain. Asian Slaw • 1 head of Napa Cabbage. Serve salad in a large bowl. sugar.
Add parmesan cheese at the end of cook time. salt. and pepper. Cook on low heat for 30 minutes.
Potato Parmesan Soup • 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese Boil and puree potatoes. prepared according to package directions Melt butter over high heat until bubbly.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Bake at 350 degrees 5060 minutes. Add chopped white part of green onion.
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. Simmer tomatoes with the two cheeses for three minutes. Simmer for 2 minutes. then add 1 cup of heavy cream and simmer for one minute. (The alcohol burns off but makes tomatoes "come alive". Rapidly add vodka. heavy cream. Prepare pasta (shell or tube pasta suggested). Set off burner and allow cheese to melt into soup. Pour into greased 9x13" pan. garlic.
. Add red pepper flakes.
press into pie plate as crust. Bake at 350 for 1 hour. salt-free lemon/herb seasoning • 1/2 tsp. pour carefully over cheeses.
Zucchini Soup • 4 medium zucchini. milk. quartered and sliced • 2 cans of 15 oz. 8 oz. sprinkle parsley flakes in a larger circle around the onions. Carefully put a layer of spinach and crumbled feta cheese into the crust.
Vermont Cheddar Pie • 2-3 cups diced. top with parmesan then cheddar cheeses. cream cheese • Chopped fresh chives or edible flowers for garnish. Garnish pie: make a small circle of 1/4 cup onions in center of pie. Combine potatoes and 1/4 cup onions. 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.Mix completely with the sauce and serve immediately. sprinkle paprika in a larger circle around parsley flake circle. chopped • 1 tsp.
. vegetable broth • 2 onions. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Sprinkle with seasoned salt and garlic powder. white pepper • Dill weed to taste • 2 pkgs. Combine eggs.
Blend the cream cheese in blender until smooth. except seasoning meat. add zucchini. Add to a large pot and cover beans with water until water is two inches above bean line. until smooth.In a saucepan. then cover and reduce to a low heat and simmer. white rice. Garnish with chopped chives or fresh flowers. add remaining liquid. chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice
Wash kidney beans well.
Delicious Banana Pancakes • 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat).
New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Now add chopped green onions and additional season salt if desired. or until beans are very soft and a red gravy is produced. a portion at a time. After beans have been cooking for approximately 2 hours. Cook for approximately one more hour. Then blend in zucchini mixture. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice
. Add all other ingredients. approximately 20 to 30 minutes. Chill over night or until very cold. onions. Serve hot over warm. chicken broth. Bring to a rolling boil. pepper and dill weed to taste. Cook mixture until soft. Add season salt and continue to simmer this combined mixture for another hour. chopped green onions and rice.
Athletes should avoid diets that fail to meet these criteria. it loses fat at a slower rate. Be creative and use your imagination. not fat. lightly oiled. Dieting alone can cause the body to believe it is being starved. as a result. In other words. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. This can negatively affect his physical fitness. one should eat less and exercise more. and it may also help keep the body's metabolic rate high during dieting. In response. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss.500. Not only does exercise burn calories. This is just a start for you. it helps the body maintain its useful muscle mass. final mixture will be a little lumpy. 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. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. A combination of exercise and diet is the best way to lose unwanted body fat.200 calories. many more recipes out there for vegetarians. Losing fat safely takes time and patience. This ensures an adequate consumption of necessary vitamins and minerals. women require at least 1. with the calories distributed over all the daily meals including snacks. it tries to conserve its fat reserves by slowing down its metabolic rate and. Athletes must consume a minimum number of calories from all the major food groups. There is no quick and easy way to improve body composition. Prepare a medium-hot skillet.
.• 2 tbsp powdered sugar
Mix all ingredients together very well. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1.
There are many. since weight lost through these practices is mostly water and lean muscle tissue. The athlete who diets and does not exercise loses not only fat but muscle tissue as well.
will not make up for poor health and exercise habits. In addition. proper nutrition plays a major role in attaining and maintaining total fitness. a mixture of both fats and carbohydrates is used. rowing. For an average-sized person. swimming. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. such as sprinting or lifting heavy weights.Fat can only be burned during exercise if oxygen is used. running or walking one mile burns about 100 calories. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Instead. This section gives basic nutritional guidance for enhancing physical performance. Aerobic exercise. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. and rowing. Good nutrition is not complicated for those who understand these dietary guidelines. and jumping rope. Aerobic exercise is best for burning fat. exercise to music. As a result. Aerobic exercises include jogging. walking. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. Exercise alone is not the best way to lose body fat. which uses lots of oxygen. In reality. burn little. good health.500 calories in one pound of fat. Diet In addition to exercise. crosscountry skiing. Anaerobic activities. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. especially in large amounts. and mental alertness. walking. if any. swimming. most people would need to run or walk over 50 miles to burn one pound of fat. To be properly nourished. bicycling. athletes should regularly eat a wide variety of foods fro-m the major food groups. he needs to run or walk 35 miles if pure fat were being burned. examples include jogging. however. A good diet alone. is the best type of activity for burning fat.selecting a variety of foods from within
. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. stair climbing. bicycling. fat. fat is seldom the only source of energy used during aerobic exercise. Because there are 3. cross-country skiing.
./min.1 calories/ minute) or about 305 calories/hour. the state of energy balance (positive. 150-pound male will burn 11. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. x 0. CAD. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. Weight is maintained as long as the body is in energy balance. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet.85 calories/minute (150 lbs. = 11. Avoiding an excessive intake of fats is an important fundamental of nutrition. Keeping a daily record of all foods eaten and physical activity done is also helpful. as shown in Figure 6-3. or negative) can be determined. A well balanced diet provides all the nutrients needed to keep one healthy.each group. 14 if somewhat active. The result is a rough estimate of the number of calories you need to maintain your present body weight.1 calories per minute (150 lbs. By comparing caloric intake with caloric expenditure. Thus. and 15 if moderately active.079 cal. a person running at 6 miles per hour (MPH) will burn 0. = 5. and durations. a slow. results from the clogging of blood vessels in the heart. and a typical. A high intake of fats. when the number of calories used equals the number of calories consumed. multiply your body weight by 13 if you are sedentary. x 0. especially saturated fats and cholesterol. Good dietary habits help reduce the likelihood of developing CAD. that is. The blood cholesterol level in most Americans is too high. has been associated with high levels of blood cholesterol.079 cal./lb. they should eat three meals a day./min. while participating in archery. as shown in Figure 6-4. Similarly. balanced./lb. Even snacking between meals can contribute to good nutrition if the right foods are eaten. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance. a 150-pound person would burn 5. To estimate the number of calories you use in normal daily activity. progressive disease.034 calories/minute/lb. Another dietary guideline is to consume enough calories to meet one's energy needs.034 calories per pound per minute. a person will burn 0. For example. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested.85) or about 710 calories in one hour. You will need still more calories if you are more than moderately active. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. intensities.
and training sport. such as candy. It plays an important role in maintaining normal body temperature. Athletes often fail to drink enough water. potatoes) are the best sources of energy for active athletes. At least 50 percent of the calories in the diet should come from carbohydrates. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). Sweat consists primarily of water with small quantities of minerals like sodium. pasta. Athletes
.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Foods rich in complex carbohydrates (for example. As a result. We should increase our intake of polyunsaturated fat. It is also important to avoid simple sugars. and possibly injury. The evaporation of sweat helps cool the body during exercise. Cool. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. Carbohydrates are the primary fuel source for muscles during shortterm. The current national average is 38 percent. depending on body size. high-intensity activities. but to no more than 10 percent of our total calories. sex. up to 60 minutes before exercising. Initially. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. In addition. the chief fuel burned is carbohydrates. The body uses fat to help provide energy for extended activities such as a one-hour run. we should reduce our daily cholesterol intake to 300 milligrams or less. Water is an essential nutrient that is critical to optimal physical performance. it is important to eat foods every day that are rich in complex carbohydrates. rice. especially when training in the heat. water lost through sweating must be replaced or poor performance. high-intensity activities. Examples include weight training and the APFT sit-up and push-up events. whole wheat bread. are the primary fuel source for muscles during short-term. plain water is the best drink to use to replace the fluid lost as sweat. because they can lead to low blood sugar levels during exercise. Because foods eaten one to three days before an activity provide part of the fuel for that activity. 'but as the duration increases. in the form of glycogen (a complex sugar). Repetitive. can result. Very intense activities use more carbohydrates. Finally. Individual caloric requirements vary. Concerns for Optimal Physical Performance Carbohydrates. the contribution from fat gradually increases. age.
Therefore. The primary functions of protein are to build and repair body tissue and to form enzymes. these drinks should be used with caution during intense endurance training and other similar activities. it is necessary to first understand what cholesterol is.should drink water before.
LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol.8 grams per kilogram of body weight. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. and diarrhea. during. drinks that exceed levels of 10 percent carbohydrate. Cholesterol is a fatlike waxy substance and is produced by the liver. Although cholesterol has purposes and is important to overall health and body function.5+ hours) at intensities over 50 percent of heart rate reserve. these beverages can provide a source of carbohydrate for working muscles.5 grams per kilogram of body weight per day). The recommended dietary allowance of protein for adults is 0. who have a high proportion of lean body mass. During periods of intense aerobic training. and after exercise to prevent dehydration and help enhance performance. if any. Weight lifters. can lead to abdominal cramps. Many people believe that body builders need large quantities of protein to promote better muscle growth. This can improve endurance.
. Protein is believed to contribute little. too much cholesterol in the body has damaging effects. Sports drinks. On the other hand. to the total energy requirement of heavy resistance exercises. 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. are helpful under certain circumstances. During prolonged periods of exercise (1. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. 1. can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein. as do regular soda pops and most fruit juices. During intense training. one's need for protein might be somewhat higher (for example. Most people meet this level when about 15 percent of their daily caloric intake comes from protein.0 to 1. nausea. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water.
and produces bile acids which are proven to aid in the digestion of fat. though. In fact. On the other hand when you eat foods such as fruits. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. As we progress with "30 days to lower cholesterol" you will learn healthy. With too much cholesterol in the body.) HDL transports cholesterol from cells back to the liver. The two main types of lipoproteins are: High Density Lipoproteins (HDL. educate and provide healthful options. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. and grains you can maintain optimal health as they do not contain cholesterol. This is known as "good" cholesterol. When cholesterol is at a good level it works to build and repair cells. cholesterol cannot be dissolved in the blood. You want to ensure that your levels of this cholesterol remain
. Lipoproteins equip the cholesterol to move around the body. This puts you at serious risk for disease such as heart and stroke. The purpose of this ebook is to inform. it plays a life-giving role in many functions of the body. produces hormones such as estrogen and testosterone. Instead. In fact. 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. HDL is either reused or converts to bile acids and disposed. alternative ways to manage your cholesterol without having to rely on medications." As with some fats. When you eat saturated foods such as dairy. This is done simply from reducing cholesterol by 1%. molecules called lipoproteins carry cholesterol to and from cells. the levels build up and cause damage by clogging your arteries. vegetables. there are several different body functions and several different substances that make up our understanding of "cholesterol. meat and eggs your cholesterol elevates. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. which is another form of fat.Cholesterol forms every cell within the body. When the cholesterol level is appropriate. High cholesterol can be avoided! With a nutritious diet.
Understanding the Causes of High Cholesterol Besides diet. HDL consists of more protein than triglycerides or cholesterol. We will address this issue as we progress in "30 days to lowering cholesterol. Eating fast foods and convenience foods results in eating too many fats and salts. and diabetes mellitus.) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol.may lead to heart problems. some people require a very aggressive approach which includes cholesterol lowing medication.
. Low Density Lipoproteins (LDL.high for optimum heart health. family history of heart disease. smoking. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. Obviously. gender and the heritage of the individual. For some. Other factors involved in this risk are age.even when other cholesterol levels are normal . If you want to see a graphic representation of this. HDL aids to ensure protection from the risk of heart attack and/or stroke. other causes of high cholesterol are lifestyle. 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. The results on his cholesterol and body health in just 30 days are truly frightening. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. To maintain optimum health. In addition. consider renting the documentary movie "Supersize Me. since having too low levels of HDL . and aids to remove LDL from your artery walls. gender. when we speak of having "cholesterol levels" we mean more than one number. we are setting ourselves up for problems." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition. which can raise our bad cholesterol levels. Due to heart risk factors besides diet." This documentary details the attempts of one man to live on fast foods and little exercise alone.
especially bad cholesterol . Your Arteries and Cholesterol The job of your arteries is to pump blood. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best.prevents arteries from working their best. Once a woman starts menopause.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. work harder and start earlier in adopting a healthy lifestyle and eating plan. each day will lower cholesterol. The Dorsal Aorta or the main artery branches out into many smaller arteries. Use low fat cooking sprays to replace heavy oils whenever possible. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. While there is not much that you can do about your age. Exercise does not have to be a large time or money commitment. the cholesterol level starts to increase. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Just 20 minutes of aerobic exercise. If you have a family history of heart disease and high cholesterol levels. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. 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. Age and Gender: Cholesterol levels increase with age. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. including walking. Buy cooking oils that are unsaturated. Diet: An important consideration in eating is choosing lower fat. Women generally have a lower level than men from age 50 to 55. Too much cholesterol in the blood . It is never too late to start on this path. High levels of bad cholesterol may even prevent arteries
from functioning at all. In a healthy person. The middle layer is elastic and very strong. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. Even having "borderline" cholesterol levels . and the main reason behind the blocking of arteries is high levels of bad cholesterol. Arteries are constructed of a tough exterior and a soft. 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
. Each are made up of epithelial cells. and strokes. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. Consider: Heart disease is one of the leading killers in North America. smooth interior. This means that if you want to prevent heart disease. this system works effectively and the blood can carry oxygen and other essentials throughout the body. High cholesterol levels fill arteries with thick substances that prevent your body from working well. you need to keep your cholesterol levels in a healthy range. it is critical then that we keep arteries free of bad cholesterol for optimal health. The heart relaxes and produces enough force to push the blood through. As the heart beats. For this reason. The inner layer is smooth and allows the blood to flow easily. eating a better diet and getting exercise can help keep you healthy. heart attacks. since cholesterol can actually lead to blockages in your arteries. the arteries expand and are filled with blood. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. Your heart becomes starved of required blood.or bad cholesterol levels that are elevated but not considered "very bad" . No matter what your current health. If this happens often enough you can suffer a heart attack or a stroke.can increase your chances of heart disease or stroke. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer. It helps pump the body's blood.
The effects over all will be immediate. 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. You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Receive 25_35% or less of your day's total calories from fat. If you need assistance seek out a nutritionist or dietician. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Limit your sodium intake to 2400 milligrams a day. especially if you have very high cholesterol. but reducing your intake of all salts is the better choice. If you have too high cholesterol. you can take steps to regain your health by following a low cholesterol and low fat diet. or follow the limits for dietary cholesterol that your doctor sets for you. Sea salt is a better option.
. Being overweight can contribute to cholesterol and to heart ailments. In fact. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. Again. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. a healthy diet is the one thing that you must absolutely do in order to ensure heart health. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. Consume less than 200 milligrams of dietary cholesterol each day. if you have elevated levels of high cholesterol. As an added benefit. try to lower your saturated fat intake as far as possible. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. this sort of diet will also make you feel generally healthier and more energetic as well.Eating is one of the things that can affect your cholesterol level a great deal. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. In fact.
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. salami and fatty red meats All foods that are fried. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. hot dogs. salad dressing and sauces. dry beans. poultry. fish. sausages. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. rye.
. These foods include: Oats. 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. You can keep the skin on to seal in the juices so long as you remove the skin before eating. High cholesterol foods include: Organ meats (this includes liver. which can wreak havoc on your heart health. including select cuts of meat. eggs and nuts each week. and especially processed meats such as deli meats.Refuse foods made with harmful trans fats such as margarine. bologna. • Enjoy foods high in soluble fiber. Limit and eat only in moderation if at all: Highly processed foods.
you do not have to worry as much about eating too many fruits and vegetables. but some fruits and vegetables have been linked to lowering cholesterol in patients. fish.that North Americans face. vegetables. In fact. 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 only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. With vegetables and 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. not poached. those nations that eat more fruits. and grains are healthier . While you do not want to overeat. To put it simply.When selecting meat. choose leaner cuts.and have lower cholesterol levels as a whole. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.not to mention the higher rates of obesity . you can avoid this in the future simply by eating more fresh fruits and vegetables. chicken. As an added bonus. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. Even the leanest cuts of meat. The white "marble" is fat that can increase your cholesterol. white meat. Consider all the vegetables you may not have tried yet (please note that this list is not
. and cuts that have less white "marbleized" texture. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Increasing your intake of fresh (not canned. When most of us think of "veggies" we think only of a few. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. If you have always felt deprived while following low-fat diets in the past. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. You can only eat small portions of animal products before you have to worry about cholesterol content. there is no such worry. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. Select fish such as cod that has less saturated fat than even chicken or other meats.
complete . there are many delicious brands of peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan
. kidney beans. and many others) Bean sprouts Lentils Peas (again. mung beans. not just the seeds. runner beans. ranging from red and green to Chinese cabbage and others) Calabrese Carrots Cauliflower Celery Chard Chicory Collard Corn Celeriac Daikon Eggplant Endive Fennel (whole fennel. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. green peas. lima beans to azuki beans. sugar snap peas. red beans. from black beans.there are too many vegetables to list here . These may include snow peas. chickpeas.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. green beans. navy beans. soy beans. broad beans. borlotti beans. many which you likely have not tried before.
orange. and others. Fuji. Empress. Kandil Sinap. it is a fungus. Gala. some quite rare.
.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. Empire. not just their size. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. Jonagold. Braeburn. from the common to the exotic. Cortland. 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. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. Blushing Golden. 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. Centennial Crab. you will be stunned by the range of lettuces out there. Honey Crisp. There are many types of mushrooms. Liberty. Chieftain. Mantet. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. red potatoes. Mcintosh. Arlet. from butternut to acorn to pumpkins and gourds. yellow and red peppers. Mutsu. 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.
cloudberries. Chinooks. blueberries. Red Haven. Virginia Gold. Red Astrachan. Monmorency cherries. currants. there are dewberries. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Unize Plum. nannyberries. Yataka. gooseberries. and others) Cherries (from sour cherries. and others) Berries (besides the usual strawberries and raspberries. Reliance. boysenberries. Baby Bananas. Red bananas. Royal Plum. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore.Northern Spy. barberries. cranberries. and sweet cherries such as Black Russians. bearberries. bilberries. Starr. among others) Pears (including Asian pears. Wilson Juicy. Watermelon. Hedelfingers. Canary. elderberries. Apple Bananas. and Sensation Dwarf Peach. huckleberries. Stanley Prune_Plum. Red Secor. Beirschmidt. Russet. Lapins. Honeydew. Baking Bananas. and others) Clementines Dates Figs Grapefruits Grapes (there are many. lingonberries. Dietz. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices
. Empress Prune_Plum. loganberries. Bartlett. Opal. and others) Persimmons Pineapples Plums (including Mt. sea grapes. Cassava. Starking Delicious Plum. Yellow Transparent. Canteloupe. Patricia. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. many kinds. crowberries. wineberries.
When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. use this list of fruits and vegetables. Read about new varieties of fruits and vegetables and try them as well. salt.
. and sugar.treat it like a checklist of the food adventures you could have with food. In fact. Cooking and Cholesterol If you want to lower your cholesterol. 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. and prepackaged meals. of course. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste.it is only a way to get you started in discovering new fruits and vegetables.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. Realize that these lists of fruits and vegetables is far from complete . Look back over the list of fruits and vegetables . you will naturally choose foods that are good for you and for your heart. The secret to low-fat eating is to make eating the right foods as attractive as possible. The fact is. If you want to lower your cholesterol over the next 30 days. Over the next 30 days. find a variety of fresh fruits and vegetables you have not tried and try them. convenience. Your taste buds and your cholesterol level will thank you for it. Convenience foods. avoid all fast-food. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Make it a mission to buy some fresh fruits and vegetables you have not tried. Print the list and circle all the fruits and vegetables you have not tried. When you have many types of healthy and delicious foods to choose from. are notorious for offering poor nutrition and plenty of fat. every week. most of us have tried only a small fraction of the fruits and vegetables that are out there. you will want to cook your own meals more often. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this.
a salad and sandwich take less time to put together than it takes to phone the pizza parlor.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. use only a pinch of the best sea salt you are able to buy.the very freshest you can. tomatoes. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . you can easily create a salad that is enticing. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. and drizzle the salad with olive oil and lemon juice. If you have recipes you cannot part with. You can also create a very low fat salad dressing by combining half an avocado with some herbs
. If you must use salt. switch ingredients to healthier alternatives. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Simply chop up some favorite salad greens (mescalin mix. Use these to add flavor to your cooking rather than relying on salt. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Choose fresh ingredients . Not only is this healthier for you. Use good olive oil instead of butter. 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. You can make your own dressing by mixing herbs (such as basil or thyme) and a squirt of lemon or you can choose prepared dressings that are very low in salt and fats.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Buy some fresh herbs. Cooking to lower your cholesterol is not very hard. even if you are lost in the kitchen. cucumbers. Raw food. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house. cut more veggies into a salad. Vegan. Wrap some veggies in a tortilla. carrots. herbs) and garnish with a few nuts.This isn't hard to do. There are many recipe books at your local library . Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. Don't overlook cookbooks that feature Chinese. and Indian recipes. Japanese. zucchini.
but some combination of this recipe can give you a tasty meal with less fat. If you are using apples or other fruits that tend to "brown" in your salad. If you are craving desserts. Simply cook the pasta in a pot. bacon bits. Pastas: There are a number of pastas available. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Instead. If you do want to add meat to your salad. 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. 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. and lemons can make a beautiful and attractive salad that is very low fat. You can make similar meals with rice or even low-fat tofu. Experiment with different fruit combinations to find different tastes. Combine until blended. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy.and lemon juice. Shred your favorite vegetables or cut them into very small pieces. Sandwiches: Sandwiches are quite easy to make. All can be made into delicious and heart-friendly meals in minutes.
. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Avoid croutons. Add your favorite fresh herbs (basil is a good choice) and combine. This can be a very tasty combination and is still quite healthy for you. opt for skinless poultry. Many prepared pasta dishes use plenty of salt or cream-based sauces. whole milk products such as chesses. Fruit Salads: Chopping up some of your favorite fruits. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. eggs. Avoid highly processed deli and sandwich meats. and other high-fat foods in your salads. Instead of fats or mayonnaise on your sandwiches . It can also be a great quick breakfast on days when you are in a rush. berries.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. from fresh pasta or dried pasta to vegetable pastas and rice pastas. Add the pasta and toss until the vegetables are the desired consistency. This makes an excellent and very healthy snack. use lean and skinless chicken or other poultry.
skim. plenty of calories and some fats. cover with lemon juice and possibly herbs and grill or bake until done. puddings made with low-fat milk that make lower-fat alternatives. calories. low-fat yogurt. REVIEW A low cholesterol diet is achieved by eating foods low in saturated fat and concentrating on the following: Use herbs instead of salt in cooking. take care to read the labels on these snacks and choose the brands with the least sugar. and sugars. Consume fat free. polyunsaturated. though. so overindulging in these will certainly not allow you to keep your heart healthy.simply place the fish on the cedar. Enjoy white meats. and salt that you can. you can get planks of cedar that are perfect for baking or grilling fish . you can make these foods even healthier by reducing the amount of fat you use in preparing them. Jello. occasionally eating low-fat desserts and snacks such as angel food cake. fig and fruit bars. animal or graham crackers. calories. If this does not work. try to stave off the craving with fresh fruit. wafers. 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. However. fruit sherbert. and hydrogenated fats). 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. Lean meat dishes: When you have chosen your lean cuts of meat. At many fish shops. Choose only lean meats.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.many are very high in sodium. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . If you absolutely crave a dessert or snack. marinating poultry and other meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly way to get plenty of flavor into your cooking without adding fat. and poultry rather than red meats. For example. Also. sodium. these products still do often contain sodium. fat. and cholesterol
juicy burger with all the toppings. Eat lots of vegetables
Two Big Secrets that Can Help You Lower Your Cholesterol Most of us know what we have to do to lower our cholesterol. they were for less-than. 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. you may nit get the same strong images in your head. but you have also learned to associate certain foods with certain ideas and ideals . but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. less than healthy foods have needed advertising. simply because salads and vegetables are advertised a lot less. you likely picture the hamburger you see in advertisements . Face it.Choose fresh rather than processed. prepared.even when those foods are processed and contribute directly to higher cholesterol. Today. we don't always do what is right. Odds are.healthy processed foods. It sounds crazy. When you think of a salad.a large. especially if we have followed less than ideal eating and life patterns for some time. 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. because they were not needed. try frozen foods that have no sauces or other ingredients added. Although we may know which foods we should be turning to and which lifestyle changes we need to make. 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 . Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. pickled or tinned foods. You learned to like some foods as a child. there is a huge market for convenience and "junk"
. most of us have been taught which foods are healthy and low in fat and which are less than good for us. though. adopting a very low-fat diet and healthier lifestyle is often challenging. However. Traditionally. spiced. Think of the last ten food advertisements you have seen. When you picture a hamburger.and likely this has been the doing of advertisers. If you cannot find fresh produce out of season.
After all. and sodas to the amount of space given to the produce section. and lower your cholesterol over the next 30 days as well. Figure out where you see advertisements for foods and then avoid those ads. If this describes you. Add some music or candles to your dinner. sugary foods. Take a look at those high-fat and cholesterol-high foods. much as restaurants do. 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. compare the amount of shelf space given to convenience foods. though. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers.they add ambience to make the meals more attractive and appealing. Start with your own cholesterol-lowering action plan: 1) Reduce the amount of food advertising you see. Advertisers are trying to make their products appealing.even those that are fatty and terrible for your cholesterol . Odds are. junk foods. In fact. There is no reason why your heart health should suffer because some advertiser is good at their job. 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. 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. 2) Make good-for-you foods appealing.are so hard to resist? The great thing is that you can add this same type of "advertising" to your own low-fat and heart-healthy meals. When you visit your local grocery store. avoid the television for a while and watch your cravings for fatty foods decrease.foods.
. but many times these foods are less than great for your cholesterol level. 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. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . they come in brightly designed packages that grab the eye. Often. Is it any wonder that restaurant meals . In too many grocery stores. This is no mistake. Also avoid radio ads and restaurant advertisements in magazines and newspapers. Most people see the majority of food advertisements on television. they are placed at eye level. so that customers are more likely to walk away feeling happy and satisfied with their meal. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate.
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. congealed. and disgusting. If you find that you crave convenience foods. and other foods you are trying to avoid during the next 30 days. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods.as mushy. You can use the same technique to make good-for-you low-fat foods seem appealing. For example. cold. recall the times you have had terrible fast food or convenience food meals. greasy.
. Advertising works by staying with you. try to find ways to make these foods less appealing. This will make bad-for-your heart foods seem far less attractive. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. use a little negative advertising. watch out for negative words.when buying food that is good for you. Try to do the same thing as advertisers . As soon as you are aware that you are craving the foods. make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to. and look up stories about the disgusting things people have found in the fast foods and convenience foods. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . Ask your friends and family for their dining-out horror stories.without feeling cheated or deprived.that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. 4) Use a little negative advertising. you will find it much easier to stick to a low-fat diet . 3) Describe foods in a way that makes them appealing to you." 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.such as "delicious" and "juicy" described about fatty foods. imagine them in the worst possible light .For the next 30 days. Whenever you find yourself craving foods that are high in fat or sodium. fast foods.
no-stick cooking ware. If you make healthy foods more attractive and visible. Invest in parchment paper. If you keep cookies. That way you are far more likely to reach for low-fat. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. you are more likely to reach for them when you are hungry.and for life! . You do not have to invest a lot of money for this. While you are cleaning out your kitchen. or menus from take-out places and restaurants. you are more likely to turn to them when you are feeling hungry. 3) Eat in. Also get rid of any fliers. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. When you make your meals yourself. fried foods. give it away. Replace your foods with lowerfat or healthier alternatives. Prepared foods and foods you buy from take-out restaurants and in dining areas do not give you as much control over ingredients and preparation. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. a rice steamer. if you can. you are far less likely to be tempted by them. you should eat in and eat foods you have prepared yourself almost all the time. go through your home and get rid of the foods that you should be eliminating or cutting back on. If these things are not in your home. but prevent fruit flies. advertisements. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. healthy foods over the next 30 days .
. For the next 30 days. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. If you have a deep-fryer. 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.and are less likely to cheat on your new eating plan. Hang up some nice curtains or at least get rid of the clutter. and other temptations around. you are more likely to cook at home rather than being tempted to eat out. 2) Give them away to a friend or food bank.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. wok. as you work to lower your cholesterol. 2) Make your kitchen a heart-healthy place. you can easily reduce how much fats and sodium goes into each meal. If your kitchen is an enticing place to cook. 4) Get lots of appealing heart-healthy foods into your kitchen. try to find ways to make cooking in your kitchen more appealing.
7) Get help in the kitchen. but we often leave eating to chance. The hard part is staying motivated to keep the diet plan up for weeks. so that there is no excuse to turn to convenience food. and pubs or we have movie nights that include take-out pizza. This is especially a problem since we so often equate social times with eating . Find ways to get yourself motivated to eat well for life. You will learn many recipes and cooking tips for heart-healthy eating. Many of us take in excess calories and fats when we eat out with others. Plus. 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.we meet friends at restaurants. 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. If you have very high cholesterol. and have the opportunity to spend time with others who are concerned about heart health. If you can't find someone to help you. or in your home rather than in restaurants or cafes that feature rich foods. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. cooking with someone else tends to be more fun. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. 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. make it a habit to meet friends at places that don't have food as a major entertainment. on hiking trails. fear is a great motivator. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. Most of us plan our days and our finances. Whether you get help from a roommate. or spouse. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. once you learn to cook healthy and delicious meals.5) Consider taking a heart-healthy cooking class. child. For many of us. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. This can make heart-healthy eating more difficult. coffee shops. it can be too daunting to come up with a menu and then cook a meal from scratch. 8) Socialize without food. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. 9) Get motivated.
. then find some way to make cooking time more fun . and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself. After a long day at work. Or. Meet friends at the gym. Over the next 30 days.listen to music or watch a movie on a portable DVD player as you cook.
If your walk home from work takes you past a favorite restaurant you find hard to resist. Sound too simple? Not at all. then you may need to find a different route home. vegetables. If you can make low-fat alternatives easier to reach for than fast food. When you prepare a meal. or meetings with your boss. 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. If counting fat grams. and you will reach for these foods rather than turning to high-fat. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. Post your list in your planner or other visible place so that you will see it. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. Whether it is general stress. The portion size of grain should be smaller and the portion size of animal proteins (meats.no larger than a pack of cards. If Tuesday work meetings leave you reaching for cookies in your office desk. and other healthy meals easier. list ways you can avoid the situation or at least make better choices when you are faced with it. Sometimes. and beside each item. On a paper. high-sodium "fast foods. Keep low-fat yogurt and other low fat foods around for fast snacking. simply make sure that most of your plate is taken up by fresh fruits and vegetables. this is very simple. Most of us have specific emotions and events that may make us turn to comfort food. list the times you are more likely to want to eat. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. fiber. 13) Make cholesterol-friendly eating easier. sadness boredom." 11) Make heart-healthy food more interesting. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. types of fat. Make sure that you eat different fruits and vegetables
. fruits. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. milk products) should be smaller still .10) Make heart-healthy food more convenient. salads. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. and other low-fat foods are among the most convenient foods out there. 12) Figure out your eating dangers and find ways to overcome them. and cholesterol in each of your foods is causing you stress. sodium. Luckily.
or easily digested by all. If you are considering supplements. Over the next 30 days. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. minerals. This will not make your cravings for less-than-healthy meals go away. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet.do your cooking with the olive oil. and extracts of these substances. Supplements include vitamins. skinnier. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. botanicals. amino acids. There are thousands of supplements on the market. all of which are easily accessible to athletes. this may not be enough. you must weight the purported benefits against the potential risks
. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. this simple formula will be a snap to follow and will actually lower your cholesterol. constituents. Nor are supplements a substitute for regular exercise. If you are on a very strict low-cholesterol 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. egg yolks. Use olive oil as your main source of fat and refuse other dressings or sauces . Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims.each day so that you get a variety. or give you more energy. Eliminate foods such as organ meats. herbs. inexpensive. full-fat dairy products. but for most people interested in lowering their cholesterol. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. but it will go a long way towards ensuring that you don't give into the cravings. 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. lower your cholesterol by making sure that reaching for lowfat. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. metabolites. Variety is still important because bars and powders are not always low fat. as well as concentrates. There is no one magic pill or powder that you can take that will make you stronger. Supplement product labels must include the words "dietary supplement". and convenience or restaurant meals entirely.
quality is essential to success here. it sometimes needs additional supplementation to take it to the best level it can be at. start by finding a health food store or a vitamin supplier. Again. Don't assume that any information that you find is reliable. While a diet that's full of nutrient rich food should not be replaced. if you have a need to lose weight. But. If a product makes claims that sound too good to be true. 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. make sure that you have a reliable source. These individuals can also help provide you with the information you need regarding improving your conditions. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. Another source for information is the web.(and cost) before deciding to use any product. Information is key. For example. But. It's like always giving your car premium gas and oil to do its job even better!
. find out what type of supplements you can take for your individual needs and problems. First off. the claims probably are too good to be true. Giving your body the nutrients that it needs to make it through the day is essential to your well being. In addition to this. problems with gaining weight or other conditions. Quality is very important if you want to see benefits from supplementation. First. How do you know how much to take? That's a trickier question. what do you take? First off. even if you think that you can do this through the foods that you eat. If you have heart problems. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. 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. Therefore. There are two routes to take. look for supplements that can offer weight loss benefits. Get another opinion! Supplements can help to improve your body's function because you are giving your body exactly what it needs to do the work right. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. you are probably still missing out. find a good quality multi vitamin and take that as directed.
is the "power" that drives muscular energetics. and pancreas. the cell can no longer contract. I can gain 5 kg of muscle in just two weeks using creatine. the body must use other methods to replenish ATP. the bonds in the ATP molecule are split. I have been using multivitamin supplements and vitamin B supplements for 20 years. liver. When a muscle is required to contract. Creatine is the most popular and commonly used sports supplement available today. while the remaining 60% is stored in form of creatine phosphate (CP). The energy released by breaking this bond powers the contraction of the muscle.
. This phosphate portion bonds to the ADP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. arginine. There are several though that are very useful. Creatine is also a very good supplement for gaining muscle mass. but you will be able to find a high quality supply at your local health food store or if you look on eBay. The typical male adult processes 2 grams of creatine per day. For the majority of the population. Once CP stores within the cell are depleted. Creatine works by increasing the water volume within your muscle cells. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. yielding ADP (adenosine-diphosphate). The fastest method. and methionine. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Creatine is manufactured naturally in the body from the amino acids glycine. There are many different varieties of whey protein. When ATP is depleted within the cell. Another important supplement is whey protein.There are thousands of different supplements on on the market. Creatine is a natural constituent of meat. turning it back to ATP. This process takes place in the kidneys. ATP. without oxygen. Approximately 40% of the body's creatine stores are free creatine (Cr). and replaces that amount through dietary intake and fabrication within the body. Creatine is used for the resynthesis of ATP. Some of which perhaps are not particularly useful. or adenosine triphosphate. There are several methods by which the body rebuilds ATP. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. is through CP. mainly found in red meat. including both elite athletes and untrained individuals.
03. In other words. allowing further capacity to regenerate ATP. Follow along closely. Creatine is also thought to increase the body's aerobic abilities. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. this could get confusing! Not really.7 grams in the maintenance phase. It can also delay fatigue during repeated workouts. There are two way to decide what dosage of creatine you should take. So if you weight 200 pounds.2 kg multiplied by . Doctors are even beginning to endorse creatine which is generally unheard of with supplements. though. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. therefore the body will quickly move to other methods of replenishing ATP. your weight is multiplied by . the dosage is 20 grams a day for five to seven days. The periods are brief because the ability of a cell to store CP is limited. you should be consuming . Essentially. After that. 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. so you would require 2. Creatine is safe for most everyone to take with the exception of people with renal issues.3 grams of creatine per kilogram of body weight. 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. However. 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. Many people like to take their creatine in a shake as it most often comes in the form of powder. the formula would look like this: 1 lb divided by 2. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. You can also calculate creatine dosage according to body weight and mass. you must use your creatine regularly instead of sporadically for it to be effective. Glutamine
.3 = 27 grams of creatine per day After the loading phase. In the "loading phase" which is where you begin adding creatine to your diet.Supplementation with creatine increases Cr and CP within the muscle. Experts say in the "loading phase". it's recommended that you stick to 5 grams per day.
Glutamine is a nonessential amino acid that is produced naturally by the body. If you want to build a ripped body. brain. Many people are choosing to supplement daily due to the long growing list of benefits. prevent sore muscles. It is the single most important nutrient in a body building regimen. glutamine reserves are depleted and must be replenished through supplementation. promote healing. during times of stress. Two to three grams has been found to help symptoms of queasiness. This includes stress that the body is under during periods of exercise. so you'll want to take it with milk or in a shake. Under normal conditions. but if you really want to grow your body mass. Glutamine is also thought to prevent sickness. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. Protein The importance of protein to a body builder is a no-brainer. The remainder is in the lung. you'll need both creatine and glutamine alike. Protein is what makes up and maintains most of the stuff in our bodies. Of course. Sixty percent of glutamine is found in the skeletal muscles. our body can produce more than enough. However. Much of your protein will come from your diet. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming.
. You have to have a positive nitrogen balance in order to gain muscle mass. The typical American diet provides 3. it can result in muscle loss. and stomach tissues.Another popular supplement among body builders is glutamine. If you have too little glutamine in your system. increasing protein through weight gainers or protein powders is necessary.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Over 60% of our amino acids come in the form of glutamine. it usually comes in powder form. Research shows levels of supplementation from 2 to 40 grams daily. liver. Protein has been shown to have the best effects on the body when combined with carbohydrates. and speed up growth hormone production. This two to three gram dosage used post workout builds protein. Again. repairs and builds muscle and can induce levels of growth hormone found in the body.
If not. Unfortunately this pump is only temporary. It also signals muscle growth. You can also add in some fruit for flavor. It also supplies the most amino acids that bodybuilders use. Nitric oxide promotes extended ability to life weights. Many body builders take nitric oxide for a variety of reasons. Its unfortunate high cost however makes me advise you to use it sparingly. 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. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. When on low-carb diets whey can function as an alternate source of energy. and should be taken in the manufacturer's recommended dosage. which is the muscle pump we are familiar with. which in turn leads to increased blood flow. oxygen transport. the best time to take your protein supplement is post-workout. Whey is the best investment because of its capacity as a postworkout recovery supplement. 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. ice cream. speeds recovery. when a muscle contracts and blood vessels dilate. As with creatine. a key molecule manufactured by the body. low-fat milk. and increases strength along with stamina. and olive oil. As we said before.
. The release of nitric oxide creates surges of blood flow. It often comes in pill form. delivery of nutrients to skeletal muscle and a reduction in blood pressure.The best type of protein supplement on the market is whey protein because it is the highest yield. causes vasodilation (an expansion of the internal diameter of blood vessels). Nitric Oxide. Nitric oxide also comes in powder form as well. 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. so you can take it in a shake just like with other powdered supplements. sparing hard-earned muscle protein and glutamine stores within the body. Combine the powder with some eggs. So whey is the best protein. especially on a diet. 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. it's good to combine your protein with some form of carbohydrate for maximum results. Nitric Oxide is present for a brief moment.
Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders.
. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. Both of these substances are highly controversial.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. Ginko is great for circulation. 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. complexion. and in many places. They also enhance performance making a person stronger and extending their stamina. All steroids eventually change to estrogen which causes feminization in men. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. steroids have some serious health implications when taken for reasons other than therapeutic. They can cause serious liver damage and even lead to liver failure. They are used in treating a variety of health problems including AIDS.
Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. a decrease in libido. cancer. so it's good for your brain. but they are used by body builders all over the world. Using the supplements mentioned you'll see some results quickly. you can take. But those are the only ones I prefer to take apart from ginko biloba. However. general energy and well-being. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. which is known as stacking . they are illegal. That causes an enlargement of the breasts along with an increase in fatty deposits. However. and other serious diseases. especially if you use them together synergistically. They help the body fight the ill effects of these diseases and promote healing. Steroids do have some advantages. Steroids increase testosterone production which can lead to overly aggressive behavior. and low sperm count.
You will still need to take time to rest though. Following is a list of recuperation techniques and a description of them. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. At these times a good sauna. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. it still takes time.Growth hormones stimulate the elements in the body that make muscles grow.
MENTAL TRAINING Mind Fitness. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. but more and more women are getting interested in it as well. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. as well. 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. Body building has long been thought of as a man's sport. though. perhaps it's better to cut down on the workouts and allow for your body to recuperate. They are naturally produced by the body. your mind is a powerful tool and it helps you through each step of your day. a massage or soak in a hot pool will reduce the feelings of fatigue. A Healthy Emotional Life As you can assume. They can be dangerous. They can make you bigger quicker. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. You can get huge.
RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. Quite often when you need to rest and recover you will be very aware of it because your body will be very fatgued. It controls the way that you perform each action. Even using various methods to help your body recover.
. but many body builders take them to basically tell their muscles to get bigger.
For this particular battle. including the simple fact that you may have to battle illnesses more often and with greater intensity. The mind's health is quite an important aspect and. the importance of having a healthy brain is very evident. performing mental tasks and you need to be able to conquer problems effectively. A Healthy Brain With the onset of Alzheimer's happening to more and more people. There are many various ways that you can improve your emotional state by learning how
. 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. you need to be able to effectively deal with it and then to move on. challenged and attentive is essential to your well being and this fight. for many people living in today's hectic lifestyle. you need to exercise your mind. believe it or not. plays a significant role in the quality of life and the longevity that you have in your life. What's Healthy? For your mind to be in a healthy state. several key things must play a role. there are many ways that your mind's fitness may not be the right level that it should be. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. Keeping your mind active.Yet. First. For example. When you are emotionally or mentally unfit. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. should something emotionally troubling happen to you. Although you may be wondering just how you can control your minds fitness. In addition. there is evidence that says that you can actually push off the onset by some time if you do the right things. There are many different ways that this can happen. it's anything but easy to make it through the day without dealing with some type of stress or pressure. your body's health is directly related. 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. While life affects each one of us. 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. Emotional health is an important battle that everyone must strive to improve. you need to be fully capable of thinking clearly. such as a death or deception. In fact.
the right social activity is one way to improve your emotional health. After all. Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. Believe it or not. mental turmoil and even times when they are so stressed that they can not function properly. Where Are You Now? When it comes to determining how mentally fit you are.to react to critical situations. but that's not a common occurrence. learning to effectively manage stress is important. too. But.
. It can lead to various health issues physically. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. Not only does it pull you down through causing large amounts of emotional trauma. Sometimes it may be important to remove the stressors from your life. you do all that you need to do and there's nothing limiting you. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. too. most people go through stages of depression. of course. This is a personal decision. Spiritual well being is a critical factor in maintaining your health. 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. 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. and you. It can help you to tackle even challenging tasks with more ease and with success. While there isn't always a need to be religious or spiritual. you can consider them. you may think that you have nothing to worry about. During these times. Indeed. Spiritual Well Being Spiritual well being is yet another consideration that you need to take. While you can't take away everything in your life that causes stress. For those that do believe in a Higher Power. mentally unstable and unfit. it can often play a role in the way that you see your life as well as in your emotional state of mind. Those that are spiritually fit. but it also causes all types of physical problems for those struggling with it.
Do you have physical pain that is not the result of an injury? This could be stress related! 2. Yet this is a dangerous situation. your mind can be struggling at the same time. Emotional eating is eating when things go bad. For many millions of people. Be honest. While food never used to be so readily available. 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. Do you hate the life that you are leading. although you may not realize it. While you may not want to do this. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. then you should be considering the vast number of mind fitness needs you may have. 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. 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. It's easy to go to the food to get the satisfaction that you need. Improving the fitness of your mind not only improves your daily life but increases your longevity. 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. ask yourself these questions. stress and angry often? What does it feel like and how intense does it get? 5. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. To determine where you stand in mind fitness.Yes. it hurts to hear but just like your body goes through illness. 1. If you have trouble sleep. Do you struggle to make the goals that you set for yourself? 4. For the most part. or are eating whenever you feel like it. now. Do you feel anxiety.
. consider this scenario that happens over the span of time. For example. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. this is one of the prime reasons that they are overweight or unhealthy in their diets. too.
Now. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating.. You are a failure..these are all things that people end up saying to themselves when they are emotionally depleted. You can't make the right decisions. Incorporate as many of these things into your life as you can. you find yourself in even more problems. it's also one of the worst things you can do for both your physical and your mental health state. you didn't do the job right. A health self esteem is one that's confident but not overly macho. You should be able to feel confident in the decisions that you make and in the way that your life is moving. As your self esteem drops. You then find yourself dealing with pressure from the boss. In fact. though. The first step in fighting the way that food makes you feel. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. you almost purposely make the situation worse by eating bad.
. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. yet if left intact. fatty lunch. Soon. You decide you need a big. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. your self esteem drops. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. You become upset at yourself. the pounds are creeping onto your hips. which includes emotional eating. and you'll see differences in the way that you feel and the way that you see the world. you hate your job so much that the only thing that makes it feel better is eating something bad for you.. Soon. 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. is to recognize that there is a connection between the way that you feel and the way that you eat. 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. In just a bit we'll talk about some of the ways that you can have good mind fitness. You aren't any good. Just look at you. you are not fitting well into your clothing.You begin by getting stressed at work. Emotional eating is one of the hardest cycles to break. 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.
Getting away or even just finding time to play a board game is essential. even when you don't pay attention to them otherwise. "Hey. both physically and mentally. In part of that comes the fact that if you want to have family and friends you
. its fun to have people around too! But. Realizing that you aren't always right and making sacrifices for those that need you to can be an important and difficult risk you have to take. ask what you could have improved on for next time. Then. 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. In addition. Relationships take time and work. 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. that relationship alone will be one that you have to work on. Those that have people around them to support them do well in many more aspects of their lives. Just putting on a beautiful outfit can make you feel good about yourself. you need to be able to say. Learn to take criticism positively. Those that dress well. take care of the way that they look and those that do things for themselves are the most confident people out there. Don't take friends for granted because they won't be there when you need them the most. Let's face. Although challenging. Don't assume that they will always be there when you need them. If you are married. at least one time per week. You should always strive for a lifestyle that's positive with those in your family and your friends. working through them and then letting them go.Accept those. how can you build a social network of people that you can rely on? Make time for those that you already have. work on improving them if you can and then do the best job that you can overall. whatever way is fun to you. learn how to accept compliments and to take criticism. That means taking on the challenges that come up between people. Commit to going out and having fun. Getting down on yourself because someone doesn't like the job you did isn't okay. 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. This allows your mind to repair damage and it allows you to improve your network of friends.
always keep yourself learning. You'll feel good about life and your social network. You need to find something that you love to do. A hobby. Asking questions.need to be a friend. a physical activity. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. Learning new things keeps the mind active and that means health. or some other thing that really brings you happiness is necessary to have. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated.
. getting the answers and working at it helps to improve the brain's function. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. but mentally you do! For starters. use your brain power! You don't have to do any type of exercise with your brain physically of course. it is important for you to find solutions to those problems. too. Stress affects your ability to function properly. 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. by relieving stress. Here's a quick look at the changes that you can make today that will increase your mind's power later and throughout your life. Managing Stress Its not easy job. now you have it! You know what to do to make your lifestyle improved through these changes. 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. there are many things that you can do. For starters. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. You should also use challenges to help power you through your day and your life. Your Overall Mental Fitness Plan So. but you have to do it! Stress is one of the largest problems in health today. If the situations that you are in provide you with high levels of stress. find an outlet. It hinders you throughout your life by causing unhealthy living situations. To help remedy stress.
1. mental and emotional benefits right away. drinking and drugs. Unlike the other chapters. 4. Each decision you make throughout the course of the day plays a role in your fitness. You Are What You Do. It also helps to make it through difficult times when you have someone by your side. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. 2. If you can't think of anything. You probably already know the risks of what these things can do to your life. Too Your lifestyle is the way that you live your life. Do things that are enjoyable to you. Make changes like these today and see results today. but you may not realize the extent at which it takes to improve them. Improve them. 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. learn something new. 3. For example. There are no ifs about it. and physical fitness increases. Keep your self esteem positive. smoking. continuous learning and through challenges of all types. Lifestyle Fitness. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. 5. Smoking.
. It will cause cancer eventually in your lungs. this one will be structured a bit different. Working on this is hard. Improve your social network to reduce stress and to improve your quality of life. Improve your brain's fitness by challenging it through new adventures. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Although each of these other elements that we've already talked about is very important parts of your lifestyle. but feeling good about yourself is a must for overall health. is a problem for your health and your ability to make it through the life you have. Improve your stress levels and see physical. they are not everything. smoking will eat away at your lungs and will cause cancer. Drinking And Drugs Each of those three things.
you need to remove these problems from it. Sleep Do you sleep ? No. your energy increases. To improve your fitness. Some damage can be fixed through healing over time. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. smoking is something that you can stop. To improve your lifestyle and to extend your life. refresh and give yourself the best chance at improving tomorrow. Drinking and drugs are just as bad. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. you destroy your body slowly and methodically. You will find that your health increases. physical ailments hinder you more when you don't get enough sleep. your stress levels DO go down and you can feel better about the life you are living.But. find a method to stop smoking and do it. though. They aren't able to improve the level at which they can function and they make bad mistakes. Stress hurts more. you put your life at risk and you destroy the organs in your body. There may be an underlying medical condition that could be causing it. your body can repair the damage that you have done to your lungs. sleep is the body's time to relax and to recoup what it's done all day. This can only happen if you stop soon enough. It's the way that your mind works through problems. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs.
If you are facing problems with insomnia or are struggling to get to sleep. talk to your doctor about it. It's the time that your body heals from the exertions of the day. You need this time for your mind to. Those that don't get enough sleep are not capable of performing at their best physical or mental level. Your lifestyle fitness requires that you get quality sleep each night. others can't. even if it is one of the hardest things you will have to do. When you quit early enough. then you aren't getting the right amount of sleep for health.Rest is one of the most overlooked parts of an exercise regimen. For one. but the
. Why is sleep so important ? There are actually several reasons. Smoking and drugs are simply a no no. It's a time to restart. You kill brain cells.
For starters.096. This will help you signal your body that it's time to think about resting. you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. Muscle adaptation and growth often occurs at night.build muscle. Try having some white noise in the room like a fan running. 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. you should never work out after not sleeping the night before. • Establish both a regular sleep cycle as well as a pre-sleep routine. which is above the legal driving limit in most states. Lack of sleep can have an intoxicating effect on your body.reality is it is actually a quite important principle. You're better off waiting until the next day when your body has been given proper rest. Some people disagree with this theory. your body is doing exactly what you have been asking it to do during your workouts . Working out in this state has its obvious downside.
. your lack of muscular coordination places you at a much higher risk for injury. • Try having a light snack before bedtime. During the suspended state of animation you are in. As your body temperature lowers. Not only will the caffeine keep you awake. • Keep your bedroom dark and cool. • Don't drink a lot of fluids before sleep. • Get at least eight hours of quality sleep per night. Make sure this snack is light. though. According to the Journal of Applied Sports Science. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. you start to feel sleepy. it can distract from your ability to fall asleep. especially tea or coffee. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Body temperature has a huge effect on our ability to fall asleep. but you'll have to use the bathroom more often as well which will disturb your sleep. If you work up a sweat before trying to sleep. but if you go to bed on an empty stomach.
Financial fitness isn't something that we'll stress for too long here.
. stress causes a wide range of health concerns for your body. If you are having problems with sleeping. healthy lifestyle.While your body is sleeping. This is what makes you grow. your home life. You worry about money and end up facing financial hardships that move into your work life. it is also vital in helping your body recover and ultimately grow like you want it to. As you know. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. your body's synthesis of protein increases. but it really can be.
Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. growth hormones are also released. your marriage. and even your physical health. Your body can recover and repair any damage you did during the day while you are at rest. at least two hours beforehand. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. Just think of the role that money plays in your everyday life. During a workout. Money is one of the largest causes of stress in people every single day. Just as sleep will give you more energy. • Don't do stimulating things before bed such as watching television or working on a project. Growth hormones are very important in increasing muscle mass. there are many ways that you can overcome them. but the majority of this happens while the body is at rest. but it is something to make part of your overall guide to living a long. • Don't eat before bed. A majority of growth hormones are also released when the body is in the sleep state.
Therefore, when you want to improve your well being and health you need to take into account the fitness of your overall financial life. In the perfect world you would have plenty of money to do what you want to do. But, that's not always possible. So, to help you, we've put together some things that can offer you success when managing your financial outlook even when you are struggling to make ends meet. • Live within your means. While it's nice to have what everyone else has, its not going to make your life better to have them. For example, if your neighbors just purchased a new car, you may feel like you need to have one too. But, will having a new car really improve your life? Then it may not be worth the financial risk and cost to own one. • Don't use credit. Credit today is used for everything from buying a house or car to buying lunch at McDonald's. While you may need to use credit for the larger, more expensive purchases, keep as many of your other purchases credit free. This may be hard, but if you stop using credit today and start using cash, you may find yourself with more cash to spend then credit! • Make a budget with your entire family. It goes without saying that you can't spend what you have if you don't know what you have. Each month make a goal of tackling one extra bill to pay it down as much as possible. Give yourself some money to use as you want for entertainment each month too, so that you don't feel deprived. You are more likely to stick with your budget this way. Include each family member in the making and keeping of the budget! • Don't eat out. This isn't good for your waistline anyway! You can save thousands of dollars each year by eating at home! You'll cut the pounds off, eat better quality foods and better recipes! Getting your finances in check may mean talking with various people including your lenders and financial planners. But, if you didn't have to pay all of those credit cards each month, how much money would you have in cash to spend? Get to that point and you'll have immeasurable success throughout all areas of your life, too. Meditation And Yoga There are many ways to improve the quality of your life, but one that you may not have thought of is that of meditation. Some don't believe it can offer them benefits but there is one thing that meditation and yoga can definitely provide to you: the ability to relax. Yoga is a great tool for both exercise and relaxation.
Both meditation and yoga have been shown to provide improvements for those that are in need of stress relief. And, when you learn how to do them effectively, it takes minutes a day to wash away your stresses. So, how does this fit into your lifestyle fitness plan? It's simple. You need to spend ten minutes each day, usually before breakfast, quietly meditating or doing yoga. Ten minutes per day is all that it takes to see significant improvement in your overall well being. When you take into account all the things that you are doing in the morning you may not think you have time. But, again, invest the time for a couple of weeks and you are sure to see the improvements quickly and they will not be such a demanding time taker. You can learn how to do either meditation or yoga (or both if you like) easily. Some people are familiar with it enough that they can learn how to do is through at home study. It's often a better solution, though to learn with others through a professional. Get together with a friend and take a class at your local recreation center or your community college. You'll find that once you learn the technique you can do the process on your own, easily. Rewards How does reward play a role in the life that you live? How do rewards actually help you to improve your lifestyle fitness? It may seem strange to include them here, but the basis is very simple: rewards help to keep you going and they make life worth living. It's that simple. In each of the various things that we've talked about in this book, there are countless different sacrifices that you'll have to make. Some small, some large, but each one needs to be met in order to give you an overall well being and healthy lifestyle. It's hard to give all of that up, that's for sure. But, one thing you need to keep in mind is that the struggle isn't for nothing. You will find rewards at the end of the struggle when you have improved your life and removed the toxins and troubles from it. Yet, from point A to point B is a long road. To help you through it, dedicate some time to rewarding yourself along the way. For example, if you are working on your physical fitness, give yourself the reward of a day at the spa, a night out on the town or even buy yourself something when you obtain your goal or one of the goals along the way. While you are dieting, you can reward yourself too, in the same way. Its important not to overdo it with rewards of food that are unhealthy, though. But, you can definitely give yourself a bit of your favorite dessert if you've eaten well all week! When you obtain your goals or the stepping stones to your goals, give yourself a bit of a reward. It makes life a bit sweeter and makes the hard work that you've been
doing much more successful and worthwhile. Those that reward themselves stick with the program longer and eventually do better in the long Conclusion
The process of improving your life is one that takes time and dedication. Improving your body, your diet, your mind and your lifestyle is a complex process. And, it will mean stumbling along the way. The best route for you to take is the one that's most important to you first. Perhaps you need to concentrate on one aspect first such as your diet and then later incorporate your body fitness, your mind fitness and your lifestyle fitness goals. You may be able to pick one of each of those category's goals and work on each one. You may be better off looking for rewards by taking it one step at a time. Your first goal is to make your own goals. What do you want to improve in your health and well being first? Write down your goals and keep them with you and place it throughout the house. Recruit a family member or friend to work with you, too. Improve your life one step, one healthy change at a time and you'll reach your goals. The reward is health, a happy life, one that's full of fitness of your body and your mind and one that's rewarding to you and to the rest of your family. It a process worth working for, and soon you will see that isn't anything worse than brushing your teeth and putting your clothes on each day! While body building isn't for everyone, willing to bet that once you start on a workout program, you'll realize that it's the best thing you've ever done for yourself. You'll look better, you'll feel better, and your confidence will soar. Many people start out body building in an attempt to lose weight. That's a great way to start. But then, they start learning about what their body is doing during a workout and what is capable of when pushed. After that door is opened, there's so much to learn and gain. I remember in my younger years when I would read comic books, in the back of the book, there was always an advertising section. While I was always more interested in the sea monkeys, there also was one that always caught my eye: the 90 pound weakling who went on to become a 160 pound muscle bound specimen. These results aren't unheard of and can actually be achieved by anyone who is willing to put in the time and effort to do so. You don't have to be satisfied with a body that is less than what you want it to be.
It does take some hard work and a lot of dedication, but once you start, you'll find yourself wanting to continue more than wanting to stop. When you are finally able to look at yourself in the mirror and like what you see, the end result will be well worth any sacrifice you have made along the way. Get started right away. You don't have to wait any longer. Your dream body is more than a possibility - it's a reality. So go out and get ripped. There's no time like right now! In addition to the websites listed in the "Resources" section, the following additional websites were referenced in researching this book: www.about.com www.wikipedia.org To your fitness!
YOUR RESOURCES In this, the greatest information age ever, there are many, many places you can go to for answers to almost any question you have regarding body building. Seek out this information and learn as much as you can. This will make you a better body builder and a safer one at that! To begin with, you need to subscribe to a couple of body building magazines. Some of the most popular include: • Flex This magazine is considered the "bible" of hardcore body building. They do interviews with experts in the field and offer up some amazing advice for both the experienced as well as novice body builder. Find them online at www.flexonline.com or subscribe to the paper edition for just $29.97 per year for 12 issues. • Muscle & Fitness This also is a highly respected magazine in the body building industry. Each issue refers a lot to the principles of fitness and body building. They give some good information on nutrition, weight training, and many other topics of interest to body builders. Find them online at www.muscleandfitness.com or subscribe for $29.97 per year for 12 issues. • Ms. Fitness Touted as one of the best body building magazines for women, each month, they give information about upcoming contests, new developments in the area of female body building, and much more! Their web address is www.msfitness.com. You can also subscribe for the low price of $12.00 per year for four issues.
but it's free. 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. and ways to prepare yourself for competition. as well as pictures of people who have made amazing transformations through a body building program. or network with others in social settings. • www.getbig. this author depended on several of these websites for information.com This is another super website where you can find tips and tricks about how to maximize your workout. You will find a whole new world opening up around you!
. and it will open you up to all sorts of insights into this great sport. Ask around when you are in the gym.bodybuilder.Nothing can really compare to personal advice and guidance. You will find more information than you could have ever hoped for on this website including tips on nutrition.com This site is nothing less than amazing. Here are a few you should really check out: • www. These are only a few resources you can check out as you begin your body building quest. where to find supplements. • www.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. In researching this book. The Internet is another invaluable resource for body building information.abcbodybuilding. sample workout plans. You will get the most information by joining their website. Look around you and find what works for you. contest schedules and results.