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By Gareth Thomas
About the Author: My name is Gareth Thomas. I have worked out for 23 years on average 3 or 4 times per week, often more - that's a total of at least 3500 workouts. I am 5ft 11in and usually weigh around 220 lbs. I can quickly add 10 lbs of muscle to that with a two week creatine cycle. The only time i miss my workouts is when i am sick or have been doing heavy physical work. 3 times per week equals 156 workouts per year. That doesnt sound like too much of a chunk from any bodies time. Add to that some jogging, long walks, rowing and I used to be in the Army Infantry Core too which involved a lot of marching and hiking with a heavy military pack. Basically keeping fit and strong keeps people motivated, youthful and positive about life. The fitter you can be the better. Its even more important as you get older. Once many people hit 40 they give up on physical training. Thats the exact opposite of what you should do. At 40 your body needs exercise more than ever to ward off the ailments of the later years such as abdominal obesity, bone disease and circulatory problems. I challenge you to intensify your training after 40, not cut it down. Then there are the mental benefits. A healthy body means a healthy brain, less emotional problems and a better attitude toward life. A lack of aerobic fitness can be attributed to irrational anxiety and stress. A lack of anaerobic strength and fitness can be attributed to lower motivation and self esteem.
I'm sure that by improving the biochemistry and circulation within the brain you can imporove its functioning and hence IQ. Then there are the advantages of improved flexibitity to accident and injury prevention, the positive advantage you have over potential threats from muggers and thugs, there so many things to be gained from taking care of your health and fitness. But i was not always physically fit. As a teen i was very sickly, thin and weak. I went through some very trying times as a youth. I was in fact abducted and nearly murdered as a 12 year old kid. I came from a some what abusive home. I ended up on drugs and booze with all the bad kids as my friends. At 16 I was nearly dead, weighed 6 stone, was an alcoholic and a drug addict. I turned my life around with bodybuilding. I've worked out ever since then. I havent drunk, smoked or used any drugs in all those years since. I'm not a Bodybuilding Super Star by any means but I can do 1000 stomach crunches and run 6 miles at the drop of a hat any time of day or night. That's not bad for a middle aged man. I took my inspiration from Lou Ferrigno, Franco Columbu, Rich Gaspari, Arnold you know all the superstars. Today at 39 I look at Albert Beckles and Clarence Bass and there is no way you will ever stop me pumping iron. Clarence Bass is 70 and as ripped as rambo. I would like to be super fit when I get old too. I have worked out for 23 years and i know alot about physical fitness. My goal in this book is simply to share that knowlege and experience with you. Not so you can do a bit of weight training for a few months, but so you can transform your life. I want you to start training today and never give up for the rest of your life. Just like me and millions of others.
Introduction What does the word fitness mean to you ? To each person, its something different. To many it's a word that brings on the cringe of pain, of doing something they find difficult and even something they will avoid at all possible costs. But, that's not necessary for most people - If you truly enjoy it is it any longer difficult ? Fitness becomes FUN !!! It becomes easy to go to the gym week after week and it becomes difficult not to go. In fact, for most of us that regularly workout fitness is one of the most enjoyable parts of life. The reason for this is simple most people that say they "hate" exercise don't make it past the break in phase. Yes the break in phase does suck. It actually hurts. It actually makes you feel darn tired. So these people give up. Some go beyond this initial 2-3 weeks and last anything up to six months - but they overdo it. They burn out, overtrain and give up too.
So there in lies the key - Keep going through the break in phase. Endure the sore muscles for a few weeks - one day you will spring out of bed and that sore feeling will be gone. I seldom if ever get sore muscles after working out any more - even when I increase the weight. Once you are beyond this initial phase be aware not to overtrain. Keep it down to three sessions a week in the first six months. Have plenty of rest and sleep and just make it a regular part of your routine. It really is that simple. You won't likely lose a magical 100 pounds this first six months (some will). You may be able to drop that amount of weight, though, in a year's time. Gaining weight is quite often more rapid if you aim to gain muscle mass. I gained 70 pounds in three months as a teenager but I was seriously under weight. In many ways, fitness is fun and I'll show you how to make it just that, healthily. Instead of a gimmick diet, another useless fad and any type of crazy health food that costs more than all of the meals from your family, this is a simple, no nonsense approach to overall fitness that simply makes sense. Imagine this:
Imagine jumping out of bed in the morning full of energy and thinking to yourself " I feel like a stick of dynamite"
Imagine being able to burst into a sprint and pound your legs to the max next time you almost miss a bus.
When each part of the machine is cared for. you likely hated it. the entire machine works the best that it can. and even years off of your life when you don't take care of your machine (your body. Do you worry about brushing your teeth today? No. it can be that simple to be healthy. Let's make fitness fun. Fitness is an essential part of life. then the machine won't run well and eventually won't run at all.) Fitness is about SURVIVAL. . You learned to put your clothes on. When you were three you were probably taught to brush your teeth. When you were learning how to do them. Well I can go on about the benefits of fitness and will do so later in this book. you are shaving away days. Others may be recovering from an illness or injury. Your body is designed to work as a machine. When the machine is neglected either in part or in the whole. That's costly to you. Others may need a certain level of fitness for their employment. it became something that you didn't think twice about. "What am I staying in shape for?" To each person. you cut several years off the life of the car. If a car. That's what we want you to think of when you think of fitness. But. this will be something different. it is a matter of staying healthy as long as possible. Fitness is not something that you have to struggle with. once you learned how to do it. but remember that fitness is something that you can get into the habit of doing which makes it easy. it will last many years longer. trust me on this from a guy that used to smoke two packs of cigarrettes per day. is well maintained for many years. Really. then. but when you look at this as your body. Imagine having a greatly increased sex drive. everything but so long as I am still fit and strong and healthy . Sorry if I sound overly patronising. You could take all of my money. because it's a habit. for example you don't change the oil in it. For most. You'll learn many things that you'll be able to implement immediately to start experiencing success.That's what gives me the POWER to SUCCEED. then. for example. If it isn't taken care of. all of my friends. weeks. Fitness is a term that is used to help define the ability to stay in the best physical shape.Imagine walking alone at night and really feeling safe because you are physically strong. You may ask.
You just can't give up what you love. Granted. Nevertheless. For me it's a bit of belly fat. You will be sore and tired. it's an important first step. Our first goal is to determine where you stand right now. You'll find excuses about not doing it. Where Are You Now and What are Your Fitness Goals ? Take a look at yourself right now. In fact. but it may hurt your ego a bit to do it. You'll claim that getting fit is just too hard. . if you have the will power to save your life by sacrificing for just a few weeks.Overcome the initial procrastination. The same applies to experienced athletes that must alter or increase the training in a specific area . Don't worry. It's just something that you do. You'll dread it. 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. this is painless. chances are good that area of your body is bothering you because it's an unhealthy area. That's not true. IT WONT BE EASY AT FIRST.such as a weight lifter adding cardio to beat belly fat. the first weeks of learning to be fit and staying healthy will be the hardest.
For adults. You need to begin by understanding that change needs to happen. • Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. • Body Mass Index: Your BMI is a measure of the percentage of fat on your body. but it needs to be in a certain range to be healthy. You need to use them to understand exactly where you stand right now. There are several tools that you need to use to determine your health level currently.this is part of the goal setting process. You can find calculators for many of these available to you free of charge on the web. • 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. You need this number to be there. the more prone to health risks you are. this is generally 120 to 139/80 to 89. Ask your doctor where your blood pressure is. 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.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. The higher this number is. Experinced athletes should also do a realistic self review . .
start by getting through these basic first steps. 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. there's much more for you to consider.• Ideal Weight: In comparison to your height and body structure. your ideal weight is the weight that you should be. the fat here is likely to be what kills you.What To Start With To get started with fitness. Your kidneys. . But. causing difficulty for each organ there. Your waist is important because it is the indication on your body of your potential health risk. This is an important piece of information because of how vital it is to your health. your lungs and even your heart are suppressed. These three things are critical elements for you to take into consideration when considering where you stand right now. Beginners . if you are overweight. Those that have a large midsection are the most prone to heart problems. The fat that is here will push into your body. In effect. ideally. Those that have a larger midsection are most prone to health risks.
You need this to see just how unhealthy you are currently. Ask him for measurements of your blood pressure. 3. Do it the same time and same way every time you weigh yourself. not at your doctor's office. Stand up straight. to improve on.1. This will be your indication of your weight loss and health improvement. your heart rate as well as any other important factors he may be interested in you improving. suck in your gut and measure at your belly button all the way around using a tape measure. Set your goals. Write them down and post them in several locations in your home. It's going to come down and that will be quite rewarding! 4. 5. Calculate your BMI. Meet with your doctor to talk about your overall health. Do this at home on a well programmed scale. Determine that you are healthy enough physically to begin improving through diet and exercise. Measure your waist. and to work on first. . Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Determine what's important for you to maintain. Get your weight. Pull up your shirt. 2.
For others it will be less dramatic. What You Will Learn So. There's much to learn and improve on for most of us. what will you learn through this book? • Improving your body fitness • Improving your diet fitness • Improving your mind fitness • Improving your lifestyle fitness . For me the impression made in the initial months was very strong because I made much progress in this time. For others. We will get into all of this indepth later in the book but for now the emphaisis is on the basics. that will mean improving other qualities of your life. But. Cardio Vascular fitness level. I was very ill and thin. I'll point you in the direction of improving your overall health.Now that you have this done. Throughout this book. For many that will mean losing weight. Therefore. Many people are still at risk for high blood pressure. you can begin to improve your health. you need to take into consideration the fact that overall health is in fact important to improve. strength etc. People with some experience under the belt will need to examine their flexibility. or giving up some addiction or bad habits. Although many people start looking into fitness because they want to lose weight. inflamation syndrome. that's not to say that you don't have health problems beyond that level. fitness is not just about weight loss. you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living. With fitness everyday is a new beginning so you can always review your progress and set new goals. high cholesterol as well as other concerns even though they aren't technically overweight. that's great! You are one step closer to being healthy. If you don't think that you need to lose weight. By understanding where you stand on these factors above. I got into it because I was a drug addict.
Each of these aspects is very important. I say hogwash and current medical research says the same. we'll teach you how to improve your life through easy. When i was in the army they were very keen on sleep deprivation. each aspect is just as important as the next. we mean making sure you are emotionally and mentally fit. Most of us need 7-9 hrs sleep everyday. 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. Emotional stability is critical to overall health. we'll tackle what the healthy standard is. Remember. but 7-9 hrs is optimal. Losing weight. 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. The longest i went without sleep in the army was 5 days and 4 nights . especially of course if you are too fat. The best substitute for a bad habit is a good one so fitness training is a wonderful cure. for example. Its simply not true. Since your body is likely to be your largest factor impacting your life. GET ENOUGH SLEEP !!! Sleep . . I normally need 9 if I'm training and eating heavily. Those with eating disorders can also benefit from physical conditioning. General Health: First things first. With your mind fitness. While your body must be maintained as much as possible for health. With lifestyle fitness. though. isn't enough if you aren't eating the right foods even if you are losing weight. Throughout each of these aspects. Namely alcohol. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. Many of you will be fighting with some bad habits. That means insuring that your overall life is healthy in regards to the life that you lead. ways. Because each plays a role in your overall health. I know your situation. Sure you can function on less or more. 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. we will start there. help you to understand where you are and then help you to get to the goals that you have. the goal is to improve your stress level. They used to tell us alot of bull that 6 hrs is sufficient. smoking or drug use. but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart.some say they only need 4-6 hrs. and even fun.
. Stress and recuperation are also critically important and are covered in another section of their own. Change your diet . Not only will you feel great but you will have medical proof. Body Fitness And Its Effect On Your Life Remember how we referred to your body as a machine? Well. I cover diet in another section because its very important. give up the vices like drink and smoking. I recommend you go to a good doctor and just get a general check up. actually. even those things that you don't think about doing like your heart beating and your lungs breathing.if its unhealthy. Your body is a well designed machine. get 7-9 hrs sleep every night. the time has come to improve the way that machine is working. This is so you can see the improvements in coming weeks and months. This means physically. In fact if you are looking at changing your body composition I dare you to do before and after shots. delivering fuel to it so that it can perform its duty. Your heart pumps oxygen rich blood to each cell in your body. Your brain keeps everything working. Your lungs supply your heart with the necessary oxygen.So. Each part of your body functions well because of the support that other parts play.
Talking to your doctor is a great place to start when it comes to determining your overall health. Your body is used to providing your muscles with the fuel that they need to work hard. it's important for you to know where you stand health wise. the same day at the same time each week. too. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. What's Healthy? As we mentioned early. While your diet is something for the a later section. Your job is to give your body what it needs to continue to perform correctly. this could be a potential problem that needs to be considered. your arms or anything else. these fat reserves could be used. chances are good that your heart has been affected by it. Your muscles are necessary for functioning but they have been built to be used. Where Are You at? As we've mentioned. Well back in the time of the cave man. If you don't work hard. we need to address your body's ability to do what it needs to through being physically capable. it goes further than this. your blood pressure and your body mass index are good indications of your overall health. You may not physically be able to exercise . If you are overweight. You should weekly weigh yourself. Keep a log of this information so that you can see your progression.Go to the library and read as much as you can on health and physiology. You shouldn't skip this step. What some people don't realize is why their body has developed as it has. your body can't maintain a healthy muscle mass. too. That way. the body had to do what it needed to so that you could stay alive. That means taking the measurements that we've listed. Your weight. you can improve your overall health and then improve upon your situation by knowing how to. You should understand how well your body is working. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back. you need to take into consideration the vast number of measurements that we've already taken. you should address these specific concerns. It would store food in fat so that when there wasn't enough food available. to know what level of fitness your body is in. not to sit idle. your neck. Yet. If you have problems with your legs. You cant do that without the information in your head and I cant teach you everything in just one book.
that's a great sign. Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. How Can You Improve ? Improving your body means improving your body's ability to move and function. even if you aren't overweight. he was credited with the invention of the first exercise equipment marketed to the masses. Even an overall fit person can often improve their body's fitness through improving their body's makeup. Now. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. Understanding where you are is difficult for many at first. not to sit in a chair at a desk all day. and body building supplements are at an all-time level of performance. In actuality. chances are good that you aren't getting enough exercise and fitness into your life anyway.to a certain level. Its not easy thing to do at first. This competition was the basis for many . personal trainers are making a tidy living helping people stay fit. coupled with the other fitness elements later throughout this book. it's not the permanent solution. He became so successful. If you aren't having any physical limitations. It's a hard realization. but remember your body is built to be used. but it will get easier. Using your muscles and strengthening them are vital to improving health and fitness. he created several businesses around his fame and was among the first people to market body building products bearing his name. the sport of body building has been around for quite some time. Gyms are big business. look at your body in other manners to determine what you can improve on. Again. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Fitness and Body Building Millions of dollars are spent every year in the quest for a perfect body. Exercise is something that some people hate and others love. pains or weight problems. Our overall plan to improving your body's fitness level is through exercise. Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. As he became more popular. one step at a time. its going to improve. But. 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. the man known as the "father of bodybuilding". In the late 19th century.
men around the world were inspired to become bigger in their physique. nothing will compare to actually getting to the gym and lifting those weights. . If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow. stronger. but you'll need some information first. and the sport has evolved into a real competitive arena. Women have started to take an interest in honing their bodies. It was also around this time that many body building organizations came into being including the Amateur Athletic Union and the International Federation of Body Building. nutrition was focused on more than ever. Training techniques were improved. body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger. This book will guide you through some of the basics to get you started. Olympia competition that remains the most popular body building contest to date. and body building equipment evolved into an effective means for working muscles in ways never thought of before. and more aggressive in their behavior. Of course. there can be a lot to learn. When World War II broke out.others to follow including the Mr. In 1970. body building has just grown in popularity becoming almost an obsession for many people. you heard of him right ? Through the years.
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. Your body works with a natural cyclic rythym. The components of physical fitness are as follows: Cardio respiratory endurance . and other activities and still have enough energy left over to handle any emergencies which may arise. The three things of most interest to us in biochemistry are nutrients. diet. Your workout routines. Diet also has a significant influence over biochemistry. Components of Fitness Physical fitness is the ability to function effectively in physical work. Well guess what. But you can raise one leg out to the side at 90 degree's i bet (everybody can). The nervous sytem is quite remarkable. By balancing your training and recuperation you can optimize your biochemistry. If done in the right way the two are complimentary. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. Aerobics can improve muscle function and growth. Nothing else. If you can do it with one. After a while you will develop a natural sense for this.the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. Deeply tied in with all of this are your biocemistry and your nervous system. There is aerobic training which is best for cardio respiratory improvement and fat loss. anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. . But its a nerve reflex that prevents you. training.Exercise Physiology Lets cover some basics about physical training. supplimentation and recuperation should all fit in with your optimal body routine.can you do the splits ? Probably not. then there is anerobic which is great for muscle and bone growth and strength. By training. hormones and waste products in the blood such as lactic acid. Anerobics can aid the cardio system and reduce fat. Especially with the training and recuperation. The nervous system prevents this from happening (thank heavens). consider this . stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body.
This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound. Intensity. "FITT" Regularity. Factors such as speed. Infrequent exercise can do more harm than good. Excessive body fat detracts from the other fitness components. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. . normal range of motion.the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. knee) or any group of joints through an entire. detracts from appearance. and negatively affects one's health. To achieve a training effect.the greatest amount of force a muscle or muscle group can exert in a single effort.the amount of body fat an athlete has in comparison to his total body mass. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. These basic principles of exercise must be followed: Factors for a successful training program are Frequency. Body composition . Flexibility . agility. and Type. eye-hand coordination. reduces performance. Regularity is also important in resting. Appropriate training can improve these factors within the limits of each athletes potential. Progression. Muscular endurance . sleeping. from the Olympic-caliber athlete to the weekend jogger. muscle power. elbow.Muscular strength . The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.the ability to move the joints (for example. One should strive to exercise each of the first four fitness components at least three times a week. progressive training. a person must exercise often. Time. The principles of exercise apply to everyone at all levels of physical training. and eye-foot coordination are classified as components of "motor" fitness.and following a good diet.
For optimal results.you must strive to conduct 5 days of physical training per week. goals and motivation. Providing a variety of activities reduces boredom and increasesmotivation and progress. . The acronym FITT makes it easier to remember them. Thus. To be effective. a program should include activities that address all the fitness components. athlets become better runners if their training emphasizes running. Personally I have a cardio workout at the warmup stage. Training must be geared toward specific goals. and Type. A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. and flexibility should be performed each week to improve fitness levels. Variety. Time. Three physical activity periods a week. to obtain maximum gains in muscular strength. FREQUENCY Vigorous physical fitness training should be conducted 3 to 5 times per week.since overemphasizing any one of them may hurt the others. Recovery. at least three exercise sessions for cardio fitness. muscle strength. however. Overload. Ideally.Intensity. especially when training for strength and/or muscle endurance. muscle endurance. FITT Factors Certain factors must be part of any fitness training program for it to be successful. Another way to allow recovery is to alternate the muscle groups exercised every other day. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. and flexibility training will not improve any of these three components. You will find that you can experiment and find the optimal routine for your metabolism. with only one session each of cardiorespiratory. strength.Balance. Although swimming is great exercise. it does not improve a 2-mile-run time as much as a running program does. Specificity. time. then I do my weight training and perform stretches between my weight exercises. athletes should have at least three strength-training sessions per week. These factors are Frequency. For example. for example.
will help keep you super fit. By training continuously in this manner. Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. and Friday. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. when coupled with good nutrition. Depending on the time available for each session and the way training sessions are conducted. and those that exceed 90 percent HRR can be dangerous. on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery.and Friday are devoted to cardio fitness. In the first week. a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. it is the factor many units ignore. if you have a hard run on Monday. During the second week. the @@image@@ CH1 1-5 Training days are flip-flopped: muscle endurance and strength are trained on Monday. 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). . Wednesday. a five-day-per-week program is much better than three per week. equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week. Unfortunately. Changes in cr fitness are directly related to how hard an aerobic exercise is performed. For example. you may also choose to run on Tuesday and Thursday. Monday. However. The more energy expended per unit of time. Stretching exercises are done in every training session to enhance flexibility. all components of fitness can be developed using a three-day-per-week schedule. Intensities of less than 60 percent HRR are generally inadequate to produce a training effect. and Tuesday and Thursday are devoted to muscle endurance and strength. Wednesday. and Friday. the greater the intensity of the exercise. The following training program serves as an example. Such programs. and cardio fitness is trained on Tuesday and Thursday. However. INTENSITY Intensity is related to how hard one exercises.With some planning. 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.
he could start at 85 percent of his HRR. he can determine which percentage of HRR is a good starting point for him. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done.year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). Thus. a person who is in poor shape should exercise at 70 percent of his MHR. at 70 percent HRR. . if he is in reasonably good shape. if he is in poor shape. For example. at 60 percent HRR. graphic$$$$$$ Percent MHR Method With this method.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. As a result. By determining one's maximum heart rate. an appropriate THR or intensity can be prescribed. Percent HRR Method A more accurate way to calculate THR is the percent HRR method. and. resting heart rate. the THR is figured using the estimated maximal heart rate.Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. If a athlete knows his general level of cardio vascular fitness. at 80 percent MHR. a 20. One's ability to monitor the heart rate is the key to success in cr training. A athlete determines his estimated maximum heart rate by subtracting his age from 220. if he is in excellent shape. one must compensate for its built-in weakness. one can be sure that the intensity is enough to improve his cardio fitness level. at 90 percent MHR. A person using this method may exercise at an intensity which is not high enough to cause a training effect. if he is in relatively good shape. graphic$$$$$$ When using the MHR method. To compensate for this. if he is in excellent physical condition. With this information. and relative conditioning level. For example. the group run will be too intense for some and not intense enough for others. Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. and.
or maintain. When the calculations produce a fraction of a heart beat. the athlete should monitor his heart rate. Before anyone begins aerobic training. use the THR of 161 BPM figured above. as in the example.70 and 131 is 91. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR. particularly if they cannot find more than 20 minutes for cr exercise. To determine the RHR. or to see if one is within the THR during and right after exercise. At this time. Exercising at any lower percentage of HRR does not give the heart. He should count his pulse for 10 seconds.70) before it is multiplied by the HRR.) Yet another way is to place the hand over the heart and count the number ofheart beats.7 is added to the RHR of 69. During the 10. 160.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb.Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain. the percentage (70 percent in this example) is converted to the decimal form (0.7 BPM is rounded off to give a THR of 161 BPM. the value is rounded off to the nearest whole number. an adequate level of fitness. These arteries are located to the left and right of the Adam's apple. a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM.83 or 27) if he is exercising at the right intensity. the product obtained by multiplying 0. and the heart rate will have leveled off. For example. then multiply this by six to get his heart rate for one minute. This will let him determine if his training intensity is high enough to improve his cr fitness level. . place the tip of the third finger lightly over one of the carotid arteries in the neck. In summary. The result is then added to the resting heart rate (RHR) to get the THR. and immediately after exercising. a THR of 160. he must exercise harder to increase his pulse to the THR.7. In this case. If his pulse rate is below the THR. the athlete should get a count of 27 beats (161/6= 26. (See Figure 2-1A.7 results. the body will usually have reached a "Steady State" after five minutes of exercise. and lungs an adequate training stimulus. (See Figure 2-lB. As shown. When 91. muscles. Thus. he should know his THR (the heart rate at which he needs to exercise to get a training effect).) During aerobic exercise.second period. (See Figure 2-1 C.
If he takes only one pulse check. • Start with basic aerobics and work up as your tolerance increases. To find out if you have any limitations. It is inversely related to intensity. He should check his exercise and post exercise pulse rate at least once each workout. the less intense the activity. multiplied by six. then start with a basic program. In this type of training. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. Here are some tips for you to get in aerobic training. talk to your doctor. Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. a 40-year-old athlete with a low fitness level should. refers to how long one exercises. your body will work to improve its function by improving how much work your heart can do. since one missed beat during the 10-second count. an athlete can easily find his own THR just by knowing his age and general fitness level. TIME Time. the athlete must train for at least 20 to 30 minutes at his THR. he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR.If his pulse is abovethe THR.to 30-minute exercise period is doing well and can expect improvement in his cr fitness level. the shorter the time needed to produce or maintain a training effect. If not. Walking is a great place to start. For example. or duration. The more intense the activity. He should count as accurately as possible. Using this figure. the longer the required duration. To improve cr fitness. TYPE First we will discuss aerobic training. Another way to gauge exercise intensity is "perceived exertion. he should do it five minutes into the workout. A athlete who maintains his THR throughout a 20. . during aerobic 70 percent HRR." This method relies on how difficult the exercise seems to be. gives an error of six BPM. Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster.
Road marching. . playing your favorite sport.Exercising to music.• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve. -Tennis (singles).Walking (vigorous). . . . Examples of primary and secondary exercises for improving cardio fitness are as follows: PRIMARY .Swimming. SECONDARY (Done with partners or opponents of equal or greater ability.Rope skipping. Your goal is to start with 10 minutes of continuous aerobics three times a week. . running.Jogging. They must also be of sufficient duration and intensity (60 to 90 percent HRR). .Stair climbing.Rowing. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. though. . . .Bicycling (road/street). . and other physical activities are perfect for aerobics. 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). • Move on to more aerobic style exercises. as soon as your body allows for it. elliptical machines.) -Racquetball (singles). Swimming. .Running.Bicycling (stationary). -Basketball (full court). bike riding.Skiing (cross-country). . You should try to increase this to 30 minutes three times per week.
I prefer the rowing machine as It can avoid injuries associated with running. Every activity has its drawbacks and you must weigh the advantages and disadvantages. to do this safely. athletes need information on ways to prevent running injuries. and the feet strike on the heel and push off at the big toe. Besides learning running techniques. 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 toes point straight ahead.The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. The most common injuries result from running and occur to the feet. ankles. help prevent injuries. the faster the arm action. Some athletes may need instruction to improve their running ability. The faster the run. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. The elbows are bent so the forearms are relaxed and held loosely at waist level. INTERVAL TRAINING Interval training also works the cardiorespiratory system. and. 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. knees. and legs. However. 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. he should do two things: 1) gradually buildup to running that frequently. Failure to allow recovery between hard bouts of running cannot only lead to overtraining. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. 2) vary the intensity and/or duration of the running sessions to allow recovery between them. A well-conditioned athlete can run five to six times a week. (cross-body arm movements waste energy. Proper warm-up and cool-down. The arms swing naturally from front to rear in straight lines.
swimming.mile run time.relatively short time and increase his running speed. 59 seconds during interval training based on the athlete's 16:00. In interval training. Determine (or estimate) the actual 1-mile-race pace. 56 seconds to 1 minute. bicycling. determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. the pace for an interval training workout is calculated as follows: Step 1.1 to 4 seconds = 1:59 to 1:56.) Thus. 2. In this way. therefore. These recovery periods. (2:00 minutes . rowing. hiking. 56 seconds (1:56) for each 440-yard run. 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. each 440-yard lap should be run in 1 munute. 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. The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. . If a athlete's actual 1-mile-race time is not known. (8:00 minutes/4 = 2:00 minutes per 440 yards. the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute.) Step 3. This type of intermittent training can also be used with activities such as cycling. Step 2. The athlete's 2-mile-run time is 16:00 minutes. the energy systems used are allowed to recover. Recovery periods. He does this repeatedly with periods of recovery placed between periods of fast running. and his estimated pace for 1 mile is one half of this or 8:00 minutes. 52 seconds long (1:56 + 1:56 = 3:52). it can be estimated from his last APFT by taking one half of his 2-milerun time. Using the time from Step 1. and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. twice the length of the work-interval periods. a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. will be 3 minutes. Using the work-interval time for each 440-yard lap from Step 3. Using a 2-mile-run time of 1600 minutes as an example.
FARTLEK TRAINING In Fartlek training. During the recovery interval. his recovery is quicker. with at least one recovery day in between. 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. Table 2-1 To help determine the correct time intervals for a wide range of fitness levels. Each 440-yard jog should take twice as much time as the work interval (that is. another type of cardio vascular training sometimes called speed play. he may do it twice a week at the most. Because the heart rate is not the major concern during interval training. interval training should be introduced into his training program gradually and progressively. Thus. As the athlete becomes more conditioned. He may also do recovery workouts of easy jogging on off days. he should be ready for interval training. As with any workout. After a athlete has reached a good cardio vascular fitness level using the THR method. Run six to eight 440-yard repetitions with each interval run at a 1:56pace. 3:52). If he responds well. the workto. Because of the intense nature of interval training. athletes should start intervaI workouts with a warmup and end them with a cool-down. For each second of work. 2. As with any other new training method. the heart rate usually falls to around 120 to 140 beats per minute. he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. Follow each 440-yard run done in 1 minute. monitoring THR and using it as a training guide is not necessary. during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. he should do it once a week.This can be done on a 440-yard track(about 400 meters) as follows: 1. It shows common 1 -mile times and the corresponding 440-yard times. the athlete varies the intensity (speed) of the running during the . refer to Table 2-1.rest ratio is 1:2. there are two seconds of recovery. As a result. 56 secons by an easy jog of 440 yards for recovery. At first.
This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. he runs hard for a few minutes until he feels the need to slow down. Cross-country runs have several advantages: they provide variety in physical fitness training. COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. The unit is divided into ability groups using 2-mile-run times. In Fartlek training.workout. Swimming. many runners prefer Fartlek training to interval training. As with all exercise. Each group starts its run at the same time. neither the running nor recovery interval is timed. or on any other irregular terrain. This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. the distance should be one mile or less. When ready. The object is to cover the distance in the shortest time. Those who add non-running activities to their training may not improve running ability as a consequence. At this time he recovers by jogging at an easy pace. . and they can accommodate large numbers of athletes. the athlete varies the intensity (speed) of the running throughout the workout. However. In such cases. athletes should start slowly and progress gradually. and the running is not done on a track. depending on the terrain and fitness level. For these reasons. The speed and distance can be increased gradually as the athletes' conditioning improves. through woods. It should then be gradually increased to four miles. they may use other activities as supplements or alternatives. Their drawback is that they require special equipment and facilities that are not always available. Alternate Forms of Aerobic Exercise Some athletes cannot run. It consists of running a certain distance on a course laid out across fields. Instead of running at a constant speed. over hills. and cross-country skiing are all excellent endurance exercises and are good substitutes for running. At first. bicycling. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety. he starts with very slow jogging. It can be used as both a physical conditioning activity and a competitive event.
Non-swimmers can run in waist-to chest-deep water.) in swimming alone.g. Together these activities combine walking and running with moderate resistance work for the upper body. Compared with all the other modes of aerobic exercise presented in this manual (e. It is used to supplement running and develop upper body endurance and limited strength. and do pool-side kicking for an excellent aerobic workout. he should stop to check his pulse. This is because. walking. Body position that enhances the blood's return to the heart. rope jumping. cross-country skiing. running. adjust the intensity. cycling. a athlete should set his THR about 10 bpm lower than while running. For injured athletes. They can also do calisthenics in the water.. tread water. which minimizes lower body stress in overweight athletes. Thus. After five minutes. compare it with his THR and. athletes will help to ensure that they are working at the proper intensity. in swimming. For example. swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body. The swimmer should start slowly with a restful stroke. etc. CYCLING . Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. By modifying their THRs in this manner while swimming. if needed. the heart does not beat as fast as when doing the other types of exercise at the same work rate. one's THR should be lower than while doing the other forms of aerobic exercise. in order to effectively train the cardio vascular system during swimming. Partial support of body weight by the water.SWIMMING Swimming is a good alternative to running. a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. Some advantages of swimming include the following: Involvement of all the major musclegroups.
adding hill Cycling should be work. The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM). unless walking is done for a long time at the correct intensity. and increasing velocity. A simple way to increase walking speed is to carry the arms the same way as in running. After about three months. Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. Athletes can alter the cycling intensity by changing gears. requires no equipment. a athlete recovery at low speed and/or low should set his THR at resistance. . Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes. As the walker's fitness increases. WALKING Walking is another way to develop cardiorespiratory fitness. it will not produce any significant cardio vascular conditioning. Swinging the arms faster to increase the pace is a modified form of race walking (power walking) which allows for more upperbody work. athletes can bicycle outdoors or on a stationary cycling machine indoors. Dis.intense enough to let the tance can also be increased to enhance athlete reach and cr fitness. It is enjoyable. but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR. 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. With this technique the athlete has a shorter arm swing and takes steps at a faster rate. The heart rate should be monitored to determine the intensity.Cycling is an excellent exercise for developing cardio fitness. He can increase the intensity by adding hills or stairs. even the most unfit athletes should reach a level of conditioning that lets them move into a running program. However. and causes few injuries. For interval training. the athlete can vary the speed and resistance and use periods of active For swimming. he should walk 45 to 60 minutes at a faster pace.
is easily learned. the pace.on country roads. may be done almost anywhere. and the intensity may be varied as in running. Although some regions lack snow. boots. Rope jumping. Some of movement of the arms the highest levels of aerobic fitness and legs. however. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. HANDBALL AND RACQUET SPORTS Handball and the racquet sports (tennis. and in parks and forests. open fields. Cross-country skiing is easy to learn. A beginner should select a jump rope that. Some runners use it as a substitute for running during bad weather. and poles often obtainable from the outdoor recreation services. and the time spent jumping should be increased as the fitness level improves. Athletes should skip rope on a cushioned surface such as a mat or carpet and should wear cushioned shoes. Equipment is reasonably priced. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. and is not affected by weather. one form or another of crosscountry skiing can be done almost anywhere . However. endurance. reaches to the armpits. developing ever measured have been found in muscular and cr cross-country skiers.CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. squash. and the frequency and duration of rest periods. and racquetball) involve bursts of intense activity for short periods. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. may be stressful to the lower extremities and therefore should be limited to no more than three times a week. The work load is determined by the difficulty of terrain. They should attain and maintain their THR to ensure a training effect. ROPE SKIPPING Rope skipping is also a good exercise for developing cr fitness. It requires little equipment. these . when doubled and stood on. with skis. The action is similar to that used in brisk walking. golf courses.
Because running increases endurance. Warm-up and cooldown stretches should be included in the aerobic workout. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. Progressively working against resistance will produce gains in both of these components. There is no prerequisite skill. the workout addresses every component of fitness. they may be an adequate substitute for lowlevel aerobic training. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time. and duration. If played vigorously each day. hops. If strengthening exercises are included. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. or many other calisthenics. challenging activity that combines exercise and rhythmic movements. . Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance.sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players. MUSCULAR FITNESS Muscular fitness has two components: muscular strength and muscular endurance. EXERCISE TO MUSIC Aerobic exercise done to music is another excellent alternative to running. and it can be totally individualized to every fitness level by varying the frequency. they are closely related. Workouts can be done in a small space by diverse groups of varying fitness levels. In addition to cardiorespiratory fitness. It is a motivating. Although muscular endurance and strength are separate fitness components. it helps improve performance in racket sports. One can move to various tempos while jogging or doing jumping jacks. bodybuilding athletes need a high level of muscular endurance and strength. intensity. jumps. but the reverse is not necessarily true.
To achieve a constant speed of movement. You don't have to have bulging muscles. With strength training. and the lifting of weights. for example. Common examples are push-ups. as when pushing against a wall. at 180 degrees per second. affect it by varying the resistance throughout the range of motion. Force is produced with no change in the angle of the joint. They are described here. you do want to develop lean muscles that are strong and therefore healthy. But. you don't have to be a body builder here. strength training is a very essential aspect of making sure that happens. Isokinetic contraction causes the angle at the joint to change at a constant rate. sit-ups. and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. you will be able to move flabby muscles and fat into lean muscles.Strength Training Along with aerobic training. Now. while not precisely controlling the speed of movement.If you need to lose some weight. . Muscular Contractions Isometric. isotonic. This requires the use of isokinetic machines. the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. movements or even in accidents. you also need to consider adding strength training to your workout. Muscles that are strong are less likely to become injured. They are able to be used easier. Strength training is essential because it allows you to improve the way that your body works. There are other resistance-training machines which. with less likelihood of being strained or hurt through your daily exercises. Isometric contraction produces contraction but no movement. allowing you to lose weight faster. Muscle burns through fat faster. too.
the biceps are shortening. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. To understand the principle of overload. so there is more muscle soreness following eccentric work. Actually. The nature of the eccentric contraction. In the concentric phase (shortening) the muscle contracts. while in the eccentric phase (elongation) the muscle returns to its normal length. For example. however.the concentric or "positive" phase and the eccentric or "negative" phase.Some of these devices are classified as pseudo-isokinetic and some as variableresistance machines. makes the muscle and connective tissue more susceptible to damage. Isotonic and isokinetic contractions have two specific phases . As a result. This is a concentric (positive) contraction. This greater overload. isotonic. Exercise a joint and its associated muscles through its complete . This is an eccentric (negative) contraction. When a muscle is overloaded. it is important to know the following strength-training terms: Full range of motion. and each will result in strength gains if done properly. a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories. or isokinetic contractions. The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. on the upward phase of the biceps curl. may produce greater strength gains. To obtain optimal gains. the overload must be applied thoughout the full range of motion. During the lowering phase of the curl the biceps are lengthening. whether by isometric. Each type of contraction has advantages and disadvantages. the muscle may be able to handle more of an overload eccentrically. in return. it adapts by becoming stronger.
When a muscle is overloaded by isometric. Repetition When an exercise has progressed through one complete range of motion and back to the beginning. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM. A 10-RM is the maximum weight one can lift correctly 10 times. it adapts by becoming stronger. .range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. or isokinetic contractions. Similarly. This is crucial to strength development. One-repetition maximum (1-RM) This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). one repetition has been completed. Set This is a series of repetitions done without rest. an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. Muscle Failure This is the inability of a person to do another correct repetition in a set. isotonic.
The exerciser finds and uses that weight which lets him do the correct number of repetitions. specificity.) A better and easier method is the repetition maximum (RM) method. recovery. multiply 200 pounds by 70 percent [200 X 0. MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT To develop muscle strength. if a athlete's 1 -RM is 200 pounds. Although the greatest improvements seem to come from resistances of about 6-RM. to achieve enough overload. after doing from 8 to 12 repetitions. to develop both muscle endurance and strength. This weight is the 3-7 RM for that exercise. balance.70 = 140 pounds] to get 70 percent of the 1 -RM. he momentarily cannot correctly do another repetition. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue. regularity. This weight is the 8-12 RM for that exercise. For example. the workload to which it is subjected during exercise must be increased beyond what it normally experiences. the seven principles of exercise must be applied to all muscular endurance and strength training. the weight selected should be heavier and the RM will also be different. These principles are overload. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance. The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. The weight should also not be too heavy. For example.Principles of Muscular Training To have a good exercise program. The weight should be heavy enough so that. (For example. In other words. However. programs are designed to require sets with 70 to 80 percent of one's 1 -RM. For a muscle to increase in strength. the resistance is too great and should be reduced. progression. an effective range is a 3-7 RM. If one cannot do at least three repetitions of an exercise. OVERLOAD The overload principle is the basis for all exercise training programs. . an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. and variety. the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. the muscle must be overloaded.
Using any combination of the above. (Good form is more important than the speed of movement. the greater will be the improvement in muscle endurance and the smaller the gains in strength. there will be no further gains. the athlete must always strive to overload his muscles. the greater the number of repetitions per set. However.Increasing the number of sets. PROGRESSION When an overload is applied to a muscle.Athletes who are just beginning a resistance-training program should not start with heavy weights. . it adapts by becoming stronger and/or by improving its endurance. If the workload is not progressively increased to keep pace with newly won strength. Whichever RM range is selected.Increasing the resistance. An overload may be achieved by any of the following methods: . gains in muscular endurance will be greater than when using a 15-RM weight. When a athlete can correctly do the upper limit of repetitions for . most athletes will benefit most from a resistance training program with an 8-12 RM. This is his 12+ repetition maximum (12+ RM). Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. .Reducing the rest time between sets. To develop muscular endurance. To optimize a athlete's performance. but the gain in strength will not be as great. his RM should be determined from an analysis of the critical tasks of his sport. when an athlete trains with a 25-RM weight. They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. For example. .Increasing the number of repetitions per set. The key to overloading a muscle is to make that muscle exercise harder than it normally does.Increasing the speed of movement in the concentric phase. . With continued training.) . the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise.
RECOVERY . For example. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week. if his goal is to do three sets of eight repetitions of an exercise. To improve his muscular endurance and strength. These groups can be identified by doing a simple assessment. at the same time. then increases the resistance by no more than 10 percent. The athlete slowly does work-related movements he wants to improve and. the principle of regularity is violated and gains in strength are minimal. the athlete must do resistance movements that are as similar as possible to those of doing the task. If the athlete's performance of a task is not adequate or if he wishes to improve. A athlete can work out three times a week. Sporadic exercise may do more harm than good. he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. if his plan is to do 12 repetitions in the bench press. The principle of regularity also applies to the exercises for individual muscle groups. REGULARITY Exercise must be done regularly to produce a training effect.the set without reaching muscle failure. the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8. strength training for the identified muscle(s) will be beneficial. it is usually time to increase the resistance. but three workouts per week are best for optimal gains. In this way. this upper limit should be 12 repetitions.12 RM). He then should increase the weight by about 5 percent but no more than 10 percent. For most athletes. He should continue with that weight until he can do 12 repetitions correctly. but when different muscle groups are exercised at each workout. Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. He continues to work with that weight until he can complete all eight repetitions in each set. in a given task. Exercise must be done regularly to produce a training effect. SPECIFICITY A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. he feels the muscles on each side of the joints where motion occurs. In a multi-set routine. he ensures maximum carryover value to his chosen sports.
So for example.There should be at least a 48-hour recovery period between workouts for the same muscle group. Sample workout routines are provided for someone at this level of training. and it is possible to have more than one day off or to put the rest days in between which ever days suit. 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. When exercising in this fasion. and Saturday. you may train your legs. when doing bench press. the arms. on the intensity of the workout. For example. and Friday and the upper body muscles on Tuesday. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups. There are also secondary muscle groups. Consecutive days of hard resistance training for the same muscle group can be detrimental. I recommend that you remain at this level for at least three months. Following this you would have a day off. Wednesday. but they should allow at least one days recovery and between workout days. the legs can be trained with weights on Monday. you're also training secondary muscle groups at the same time. MUSCLE GROUPS There are three main muscle groups. you begin training different sections of your body in each workout. the recovery time between sets should be 30 to 180 seconds. Beyond this basic level of training. and it's okay to work out all three muscle groups in each workout. Thursday. at this level. you will be training your shoulders and arms to some extent as well as the chest. Recovery is also important within a workout. the upper back and the thighs. The muscles must be allowed sufficient recovery time to adapt. It's important to note that when training the primary muscle groups. so that the same muscle or muscle group is not exercised on consecutive days. The recovery time between different exercises and sets depends. Someone at beginners level should work out all three main muscle groups. This is because when you train the primary muscle groups you also train the secondary ones. Strength training can be done every day only if the exercised muscle groups are rotated. For beginners. There should be at least a 48-hour recovery period between workouts for the same muscle groups. the primary muscle groups should always be trained first in the workout. Normally. For example. in part. . You can move on to a four day routine. the legs.the neck and the midsection. The chest. then you simply repeat the sequence once again.
BALANCE When developing a strength training program. in turn. for example then the following day. movement. When you are ready for a day off. as a result. There's little point in exercising at all if you only intend to do it for three months. But training at this level is not recommended for basic or intermediate level athletes. It's always important to judge by the feeling in your muscles and your general energy level. Split routines can also be used to integrate cardio training with weight training. For example. they may not benefit very much from the workout. the athlete cannot do as many repetitions with as much weight as he normally could in the lat pulldown. the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. 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. followed by the muscles of the upper back and chest. 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. For this reason. Sequence the program to exercise the larger muscle groups first. If you go for a run on one day. It is important to do exercises that work all the major muscle groups in both the upper and lower body. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout.Beyond the four-day routine are five and six day routines. while activating the opposing muscle results in the opposite. Activating one muscle results in a pulling motion. you can train your upper body. it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs. then the smaller muscIes. or pushing. I have seen this happen many many time's. Most muscles are organized into opposing pairs. As a result. If you do use too much weight. Personally. This technique helps ensure good strength balance between opposing muscle groups which may. If curls are done first. reduce the risk of injury. the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. When planning a training session. do not hesitate to take a rest and spend some time recuperating. Examples of these workouts are given later. The latissimus dorsi muscles will not be overloaded and. . follow an overhead press with a lat pull-down exercise. For example. repeatedly and don't take enough rest between workout days you'll burn out quite quickly.
Using different equipment. safety. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions. Each athlete must understand how to do each lift correctly before he starts his strength training program. The athlete should never hold his breath. For example. he can do squats with a barbell instead of leg presses on a weight machine. when in the field). Correct breathing is another safety factor in strength training. VARIETY A major challenge for all fitness training programs is maintaining enthusiasm and interest. who can observe his performance as he exercises. one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from . As a general rule. low back. As long as all muscle groups are exercised at the proper intensity. SAFETY FACTORS Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. frequent wholesale changes should be avoided as people may become frustrated if they do not have enough time to adapt or to see improvements in strength. A poorly designed strength. exercise selection. changing the exercises. Also. A natural tendency in strength training is to see how much weight one can lift. and altering the volume and intensity are good ways to add variety. and they may also produce better results. Lifting too much weight forces a compromise in form and may lead to injury. namely. The weight lifter should always do weight training with a partner. There are also other factors to consider. However. he can switch to partner-resisted exercises or another form of resistance training. and phases of conditioning. Workout Techniques Workouts for improving muscular endurance or strength must follow the principles just described. or spotter. Breathing should be constant during exercise. improvement will occur.training program can be very boring.then the arms. The athlete should periodically substitute different exercises for a given muscle group(s). To ensure safety and the best results. both should know how to use the equipment and the proper spotting technique for each exercise. abdominal. as this can cause dizziness and even loss of consciousness. for variety or due to necessity (for example. and neck.
the floor. For example. They should include those for the muscles of the leg. and not for . the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. For most people. Also. however. The athlete should choose exercises that work several muscle groups and try to avoid those that isolate single muscle groups. low back. and inhale during the negative (eccentric) phase as the weight returns toward the floor. increasing strength is only secondary to someone that is serious about body building. but are good for developing strength. This is because the exercises have been selected purely for for their strength properties. shoulders. doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. Usually eight wellchosen exercises will serve as a good starting point. only works the arm flexor muscles. the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time. especially beginners. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part. although an effective exercise. This will help him train a greater number of muscles in a given time. On the other hand. 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. and so forth. Power lifting is probably safer than an Olympic lifting. For example. EXERCISE SELECTION When beginning a resistance-training program. These exercises will be detailed in a following section. Olympic lifting uses a set of exercises that perhaps are not the best for your joints. an exercise like concentration curls for the biceps muscles of the upper arm. most of the exercises in the program should be "multi-joint" exercises. only involves the elbow joint. The concentration curl. the pull-down exercise produces motion at both the shoulder and elbow joints. The exercise should provide movement at more than one joint.
if he can do more than 12. H. .any traditional reason. This is very important. and with higher repetitions usually between 12 and 20 reps. During the second week. the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases. Conditioning Phase The third week is normally the start of the conditioning phase for the beginning weight trainer. By the end of the second week (4 to 6 workouts). he should use progressively heavier weights. Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. If he can do only seven repetitions of an exercise. the weight must be reduced. because the beginner must concentrate at first on learning the proper form for each exercise. Preparatory Phase The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. PHASES OF CONDITIONING There are three phases of conditioning: preparatory. joints. the weight should be increased. During this phase. Power lifting exercises will also be explained in detail in their own section. and maintenance. Circuit training is done with lighter weights. P. Several different circuit training routines will be given in this book. Also less rest is taken between sets during the workout. and ligaments. When he can do more than 12 repetitions of any exercise. He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. conditioning. he should increase the weight until he can again do only 8 to 12 repetitions. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles. he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. A training is one particular form of circuit training.
The maintenance phase should be continued throughout his career and. As time goes on and he progresses. The emphasis in this phase is no longer on progression but on retention. recovery period. As with aerobic training. If he stops making progress with one set of 8 to 12 repetitions per exercise. he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. and so on. Although training three times a week for muscle endurance and strength gives the best results. The exercise period. the maintenance phase is used to maintain that level. however. This process continues indefinitely. . he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed. third. 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. and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs. he does not need to do more than one set per exercise. ideally. As long as he continues to progress and get stronger. helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. Three sets per exercise is the maximum most athletes will ever need to do. TIMED SETS Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time. 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. Maintenance Phase Once the athlete reaches a high level of fitness. one can maintain them by training the major muscle groups properly one or two times a week. After an appropriate period of rest. a second.This usually involves an increase in weight of about five percent. It does not hold back the more capable performer by restricting the number of repetitions he may do. Instead. set of that exercise is done in an equal or lesser time period. The use of timed sets. is required to reach and maintain peak fitness levels. unlike exercises performed in cadence or for a specific number of repetitions. throughout his life. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine.
Following this sequence ensures that all major muscles are worked. Thus. different types of push-ups (regular. abdominal twists. when a athlete performs a workout geared to develop muscle endurance and strength. close-hand. The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. This is because the muscles worked by those two exercises will already be pre-exhausted. the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport. those muscle groups worked by the sit-up or pushup event. This ensures continued gains and minimizes boredom. At the same time. When . as a general rule. wide-hand. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. As the athletes' levels of fitness improve. feet-elevated. by decreasing any rest period between timed sets. or give priority to. abdominal curls. here is a very time-efficient way of conducting push-up/sit-up improvement. Below. the difficulty of the activity can be increased. First. To add variety and increase the overall effectiveness of the activity. This having been said. and to be assured that all emergencies can be met. by increasing the number of timed sets performed. the best procedure to follow when doing a resistance exercise is as follows. Then. and so forth) and sit-ups (regular. and so forth) can be done. Thus. and vice versa. a muscle endurance or strength training workout should not be designed to work exclusively. 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. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery.5 minutes. the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised. This is done by lengthening the time period of any or all timed sets. To meet this goal. or by any combination of these. it reduces the amount of time and work that must be devoted to push-ups and sit-ups. perform a workout to strengthen all of the body's major muscles. a training regimen which exercises all be developed and followed. several of these will be given. For this reason. do timed sets to improve push-up and sit-up performance. In this way.Timed sets can be applied to improving athlete's sit-up and push-up performance.
athletes must set goals for themselves. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes. athletes can before doing the other. With this approach. Major Muscle Groups In designing a workout it is important to know the major muscle groups. several timed sets of push-ups can be done followed by several sets of situps. it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups. Finally. where they are located. The beginning weight-training program will work most of the important. This applies when doing each timed set. It is a good program for beginners and for those whose time is limited. During a timed set of push-ups. he should immediately drop to his knees and continue doing modified push-ups on his knees. it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. This program also includes exercises to strengthen the neck muscles. Thus. pay attention to how the athletes are responding. If this happens.one must do at least one set of exercises for each of the major muscle also perform all sets of one exercise groups. In the same way.performing this type of workout. for the beginner. and their primary action. For example. because of the nature of the situp. When using timed sets for push-up and sit-up improvement. The mid-level weighttraining program is a more comprehensive program that works the major muscle groups even more thoroughly. for the more advanced lifter. this program may overwork some muscle groups. and biceps curl. graphic 3-6@@@@@@ . as in any endeavor. and make adjustments accordingly. For example. However. or vice versa. The exercises should be done in the order presented. an athlete may reach temporary muscle failure at any time before the set is over. rest intervals must be placed between timed sets. To ensure a good. major muscle groups. balanced workout. It has some duplication with respect to the lat pulldown. the times listed in the chart above may prove to be too long or too short for some athletes.
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. Do not twist. then the smaller ones. Accelerate the weight through the concentric phase of contraction. and return the weight to the starting position in a controlled manner during the eccentric phase. Begin from a fully extended. and more effectively. and end the concentric phase in a fully contracted position. the intensity of the workout. you should add in ten minutes per day three times per week at least. • Work with a low amount of weight first. These motions also detract from the effectiveness of the exercise because they take much of the stress off the targeted muscle groups and place it on other muscles. lurch. and inhale during the eccentric (negative) phase. • Change up the exercises that you do so that the process is easy and fun. Again. You'll enjoy it and you'll see improvement in the tone of your body quickly. Perform all exercises through their full range of motion. Exhale during the concentric (positive] phase of contraction. This can cause serious injury. Rest from 30 to 180 seconds between different exercises and sets of a given exercise. This helps to increase motivation. relaxed position (prestretched). Always use strict form. Exercise the large muscle groups first. With strength training. Always breathe when lifting. . you'll want to increase this number over time to at least 30 minutes per day three times per week. This small investment of time and money will allow you to improve your overall muscle mass faster. or arch the body. Otherwise you can have a training partner to help with spotting. • Consider working with a physical trainer.Here are some tips for exercising through strength training. lunge. or with the correct equipment training alone is OK too. and safety.
All that is required is for the athlete. Ensure that every training program is balanced. but the rest of the body must also be trained. TRAINING WITHOUT SPECIAL EQUIPMENT Muscles do not care what is supplying the resistance. Whether the training uses expensive machines. sandbags. it is unreasonable to expect that all folks can use them on a regular basis. and single-leg squats are examples of exercises which use a person's body weight. not just specific areas. For example. They can improve an untrained athlete's level of strength. . situps. but not more than 96 hours. Never increase the resistance used by more than 10 percent at a time. As with all training. Concentrating on weak areas is all right. dips. Sandbags may seem unusual but have some advantages. there are limits to the type of training that can be done. pushups. the development of strength does not require expensive equipment. athletes should warm up. or partners. Sandbag exercises are very effective in strength-training circuits. Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. and follow the principles of exercise previously outlined. Train the whole body. to progressively overload his muscles. Pull-ups. The weight of the bags can be varied depending on the amount of fill. Alternate pulling and pushing exercises. Although many towns have excellent strength-training facilities. safety is a critical factor. Exercise Programs When developing strength programs for people. three times a week. to let the body recover and help prevent over training and injury. the result is largely the same. However. Progress slowly. cool down.Allow at least 48 hours of recovery between workouts. The availability of facilities may vary. follow triceps extensions with biceps curls.
and foods are consumed with the intention to build the body's metabolism and increase mass. It uses the force of gravity to oppose the force generated by muscles through contraction. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength. As a general rule. the negative part of each exercise should take at least as long to complete as the positive part. The longer the partners work together. and rest. They must communicate with each other to ensure that neither too much nor too little resistance is applied. More than one exercise per muscle group may be used. weight training. the second half of each repetition as the exerciser returns to the starting position). Workouts are designed to focus on certain muscle categories. A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. increased caloric intake. Following are descriptions and illustrations of several PREs. The speed of movement for PREs should always be slowand controlled. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions.PARTNER-RESISTED EXERCISE In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. Weight training uses a variety of specialized equipment designed to target specific muscle . They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words. This section will focus on weight training for body builders. the more effective they should become in providing the proper resistance for each exercise. Weight training develops both strength as well as the size of skeletal muscles. It is achieved through muscle conditioning. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines. Muscle anatomy: @@@@@@@@@@ WEIGHT TRAINING Body building is the process of developing muscle fibers through various techniques.
Some people refer to weight training as strength training. Weight training is one type of strength training using weights as the primary force to build muscle mass. you risk muscle injury which could hinder your progress. and stacks in the form of weight machines or the body's own weight as in push-ups and chinups. they are both similar to each other. You need to build up your strength and over-working your muscles can cause more harm than good. While they are not exactly the same. It involves a manipulation of the numbers of reps.groups and movements. size. Personally I have never used a personal trainer or even a training partner. or shape. The basic principles of weight training are pretty much the same as those of strength training. Another form of weight training is resistance training. Building up slowly allows muscles to develop appropriate strengths relative to each other. Different weights will give different types of resistance. dumbbells. sets. First. sets. we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. the overall tone of that muscle will grow over time. exercise types. Some of your muscles might be naturally stronger than others. 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. The specific combination of reps. pulleys. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance. exercises. tempo. endurance. and weight depends upon the desires of the body builder. you should not just "jump right in". If you don't use good form in weight training. If you are a beginner at weight training. When your muscles are resisting a weight. Strength training focuses on increasing muscular strength and size. and weight moved to cause desired increases in strength. I find I can concentrate better working out by myself. we'll define some common exercises for clarification. Most gyms offer the services of a personal trainer that comes with the membership fee. EXERCISES . These trainers can suggest specific workouts for you to begin with. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Equipment used in weight training include barbells. If you want to undertake it yourself.
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
Hold a barbell with hands a little closer together than shoulder width. front dumbell raise Standing Military Press For this exercise. This can also be done with straight bar. military raise. Keep your upper arms close to your head. let's look at a couple of sample workouts. Employees at the gym can help you with proper use of the machines. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. This exercise can also be performed with dumbbells or seated on a weight bench. Lie on an incline bench and position your head at the top. The exercises listed above can be done either in a gym or in your home. Now that you know what exercises to do. dumbell press. you will use a barbell. seated or standing or with 2 dumbbells and your palms facing in. they will have many specialty machines that will work specific parts of your body. Lock your legs and hips and keep your elbows in slightly under the bar. front barbell raise. Stand with your legs about shoulder width apart and lift the barbell to your chest. Press bar overhead to arm's length. 2 dumbbells. . If you are going to join a gym. shoulders military press. Press the bar to arm's length over your head. Return to the starting position. side dumbell raise.
Keep your body and wrists straight. Pull the bar straight up towards your chin.Upright Barbell Row Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. keeping it close to your body. .
Don't cheat by leaning forward or backward.Concentrate on either pulling with your traps or the front of your shoulders. depending on what you want to work most. Lower slowly to the starting position. Don't swing! Front Dumbbell Raise .
but not quite locked. Then slowly lower them back down to your side again. . controlled motion. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Side Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Hold a dumbbell in each hand with your palms turned toward your body. palms facing backward.Stand with a dumbbell in each hand. so that both arms are in motion at the same time. Don't lean forward while doing this either or you risk injury to your back. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight. lower the weight while simultaneously lifting the weight in your right hand. With a smooth. Make sure you are lifting the dumbbells up rather than swinging them up. Your feet should be about shoulder width apart. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.
Switch arms after one set. Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench.back One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Hold two dumbbells with your arms hanging at your sides. Traps Dumbbell Shrugs Stand straight up with your feet at shoulder width. Concentrate on pulling your elbow back as far as it can go. Raise your shoulders up as far as you can go then slowly return to the starting position. . look straight ahead instead of at the floor so you can keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Droop your shoulders down as far as possible. The dumbbell should end up roughly parallel with your torso. Your back should be flat and almost parallel with the floor. Before starting.
You can also use a wider stance to work the inner quads even more. Keep your back as straight as possible and your chin up. You can put your heels on a 1 inch block to further work the quads. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. press the weight up back to the starting position. until your upper body is parallel to the floor. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. Return slowly to the upper position. This can also be done with your knees slightly bent. Once you reach the bottom position. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. or adapted for use without the machine. 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. . Bend at your waist with your legs locked. not your neck. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. Keep your head up and your back completely straight. Standing Calf Raises This can be done with a specific machine found in a gym. Firmly grip the bar with your hands almost twice your shoulder width apart. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. Stiff Leg Barbell Place a barbell on your shoulders.
If you have difficulty lowering yourself down this far. Keep your head and neck in line with your torso so that you are looking forward. Keep your opposite foot flat on the floor and point your toes forward. your knee should be directly over your toe. then slowly straighten your legs and raise your body back up to a standing position. lower yourself until the knee of your front leg is bent 90 degrees. bend your knee (of your front leg). Slowly bend your knees. At this point. sit your hips back (like you are going to sit in a chair). your shoulders should be directly over front foot. Keep your back tight and your chest out throughout the entire exercise. Mid Section . Keeping your front foot flat on the floor. then switch legs and repeat. leading with your head and chest. and your chest should be directly over the middle of your thigh. and straightening your leg. Now. your hips should be sitting back. and lean forward slightly at the waist.One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise . Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. your thigh and lower leg form a right angle. the more difficult the exercise. Position your right leg forward in a long stride. At this point. lowering your hips so your rear knee just clears the floor. Pause briefly in this position. Lunges Place a barbell on your upper back.the higher the box. Grasp the barbell with both hands with a wider than shoulder width grip. Return to the starting position. raise yourself by pushing your hips slightly forward and up toward the ceiling. Your shoulders should be directly over your front foot. 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. Place a barbell behind your head at the base of your neck. Complete a full set. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Stand up straight. or alternate legs for each rep. Lift your chest up and look straight ahead. Reach one foot back and place your toe on the box.
don't cheat yourself by using momentum! Workout Routines Bulk Up . If you are resting your feet on a bench. controlled movement . Begin to roll your shoulders off the floor. Place your hands lightly on either side of your head keeping your elbows in. Continue to push down as hard as you can with your lower back. or resting on a bench with your knees bent at a 90 degree angle. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Your shoulders should come up off the floor only about four inches. Focus on slow. place them three to four inches apart and point your toes inward so they touch. and your lower back should remain on the floor.Crunches Lie flat on your back with your feet flat on the ground.
With any workout. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. Beginners. A warm-up session prior to working out can not only help get your body ready for exercise. Again. If the word "damage" makes you flinch. The reason is simple: as you get more experienced. you learn to push your muscles harder and inflict more damage that takes longer to recover from. This can be simple stretching as you get your body ready to work. The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. You can progressively increase the amount of weight you lift as you get stronger. This is what bodybuilding is all about – a continuous cycle of one-step-back. It's a good thing for a bodybuilder to incur limited muscle damage. on the other hand. but your mind will get prepared as well. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. get sore but bounce back quicker since the muscular damage isn't as severe. You can adapt it as needed to suit your workout goals. Day 1 . because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. two-steps-forward.Upper Body For the following exercises. . you can work out more frequently than more advanced body builders. This plan is just a suggestion. You should also have an appropriate cool down period after you are done working out. don't worry. begin with two sets of 10-12 reps each. you need to start out with some warm up exercises. repeated over and over on a weekly basis. This can also be simple stretching exercises and deep breathing. it's important to start out slow and not push yourself beyond your limits. As a beginner.Aerobic Strength BASIC WORKOUT PLANS Beginning a body building workout plan requires a level of commitment.
12 reps each • Chin ups (get assistance if necessary) .Lower Body and Abs Again. 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.• Dumbbell press • Standing barbell military press • Lying tricep press • Side lateral raise • Preacher curls • Seated dumbbell curl • Dumbbell rows • Dumbbell shrugs If you have access to weight machines.Rest Day 4 . • Barbell squat • One leg barbell squat • Lunges • Standing calf press • Stiff leg barbell • Crunches Machines can be especially helpful when working your lower body. add the following to your plan: • Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine Day 2 . Here are some you should consider on this day: • Leg presses on a plate loaded machine • Leg extension machine • Seated hamstring curls • Standing hamstring curls • Ab machine Day 3 .Upper Body Increase your sets to 3 doing 10 .
consider starting out with a two or three day plan. Here is a sample three day workout.Back.Lower Body and Abs Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.• Seated dumbbell hammer curls • Dumbbell presses on an inclined bench • Standing barbell military press • Standing bicep curls • Barbell tricep extension • Upright barbell row • Front dumbbell raise The machines you can use on this day include: • Seated cable rows • Upright cable rows • Cable crossover flies • Tricep rope pushdowns Day 5 . Day 1 . but if you need to start out slowly.Rest If a four day workout plan is too much for you. . • Standing calf press • Lunges • Barbell squat • Stiff leg barbell • Standing calf raises • Crunches Machine exercises include: • Leg presses on a plate loaded machine • Seated hamstring curls • Kneeling hamstring curls Weekend . Chest. Keep in mind that you won't get results as quickly with a fewer day workout. it can still be effective. and Abs Do three sets of 12-15 reps each.
. This is to make sure that you have enough energy to make it through your entire workout. your body can take advantage of that extra blood flow and work the muscles more efficiently.• Bent over barbell row • Stiff legged barbell dead lift • Barbell bench press • Incline dumbbell press • Dumbbell flies • Crunches Day 2 . you should eat some protein and carbohydrates. and Abs Do three sets of 12-15 reps each • Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches About an hour before your workout. Triceps. When you consume protein and carbohydrates prior to a workout. Many people opt for a protein shake and a bowl of rice. During training.Legs and Shoulders Do three sets of 12-15 reps each. you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles. • Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats Day 3 .Biceps. but you can choose whatever foods you want to get what you need. there is increased blood flow to the muscles. By doing this.
These include cardio endurance. It describes calisthenic exercises for developing strength. 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. Circuit training is a term associated with specific training routines.It's a good idea to keep track of your workouts and how many sets and reps you are doing. and speed. try more weight. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. Usually that's around a minute or two. Be sure and rest between sets to allow your body to adjust and recover. you want to build your body. On the second set. Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. not lift weights. This could be a little time on a treadmill or walking. flexibility. strength. Circuits are designed to provide exercise to groups of athletes at intensities which suit each person's fitness level. It's also a good idea to do your first set with very little weight. Circuit Training This section gives commanders and trainers guidance in designing and using exercise circuits. Remember. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. This is to get the blood flowing through the muscles. Circuits can also be designed to concentrate on sports skills. and flexibility. Circuits A circuit is a group of stations or areas where specific tasks or exercises are performed. Write it down in a small notebook and when you are able to increase the number of sets and/or reps. 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 goal is to add weight until it's difficult to complete 8-12 reps. If you find that it's just a bit too easy. coordination. add a little weight and do the exercise again. endurance. be sure to take note of how long it took you to get to that point. muscular endurance. Circuits can promote fitness in a broad range of physical and motor fitness areas. athletes' .
circuits can be organized to exercise all the fitness components in a short period of time. Aside from this. In addition.Increase the time per station along with the number of repetitions. . A little imagination can make circuit training an excellent addition to a persons total physical fitness program. Fixed Circuit In a fixed circuit. it can provide both fun and a challenge to any athletes' physical and mental abilities. Because athletes may do incomplete or fewer repetitions than called for to reduce this time.Keep the time for completion the same. Progress is measured by the time needed to complete a circuit. These are discussed below.Increase the number of times athletes go through the circuit. number of times the circuit is completed. and sequence of stations. and no signal is given to move from one station to the next. a specific length of time is set for each station. At the same time. doing a fixed number of repetitions at each station. There are three basic ways to increase the intensity or difficulty of a fixed circuit: . These include the time. athletes work at their own pace. Each has distinct advantages. number of stations. the quality and number of the repetitions done should be monitored. or any combination of these. and athletes rotate through the stations on command. The time is monitored with a stopwatch. but increase the number of repetitions. there is no set time for staying at each station. TYPES OF CIRCUITS The two basic types of circuits are the free circuit and the fixed circuit. . . number of athletes. Almost any area can be used. and any number of athletes can exercise for various lengths of time. the free circuit requires little supervision. number of stations.common tasks. Free Circuit In a free circuit. number of time. VARIABLES IN CIRCUIT TRAINING Several variables in circuit training must be considered.
Further. The whole workout takes less than 45 minutes including warm-up and cool-down. It is vital in a free circuit that no athlete stand around waiting for equipment. Consider also the time it takes to move from one station to the next. the athletesm should be divided into 10 groups of four each. Number of athletes If there are 10 stations and 40 athletes to be trained. Difficult exercises can be alternated with less difficult ones. developing lower-body strength) needs as few as six to eight stations. Number of Stations The objective of the circuit and time and equipment available strongly influence the number of stations. in this instance a rope jumping station must have at least four jump ropes. Having enough equipment reduces bottlenecks. For example. slowdowns. A circuit geared for a limited objective (for example. and poor results. For example. The exercise time at each station may be reduced to 20 seconds the second and third time through. and taking 15 seconds to move between stations.Time One of the first things to consider is how long it should take to complete the circuit. a circuit may have ten stations. athletes can start a circuit at any station and still achieve the objective by completing the full circuit. the time at each station should always be the same to avoid confusion and help maintain control. athletes may run through the circuit three times. After the warm-up. exercise periods may be increased to 30 seconds or longer for all three rotations. respectively. allow from five to seven minutes both before and after running a circuit for warming up and cooling down. exercising for 30 seconds at each station. . athletes may have to repeat the same circuit several times. circuits to develop both strength and cr fitness may have as many as 20 stations. When a fixed circuit is run. Each station must then be equipped to handle four athletes. Another option is to have four rotations of the circuit. As athletes become better conditioned. Sequence of Stations Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Number of Times a Circuit is Completed To achieve the desired training effect. On the other hand.
The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate.DESIGNING A CIRCUIT The designer of a circuit must consider many factors. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s). he should not limit the circuit to only these activities. in a circuit for strength training. 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. Arrange the Stations A circuit usually has 8 to 12 stations. and guerrilla drills described in this section. grass drills. increasing muscular strength may be the primary objective. For example. On the other hand. the designer must decide how to arrange them. For example. improving cardiorespiratory endurance may be the top priority. Determine Objectives The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. exercisers may follow . calisthenics. He can choose from the exercises. Select the Activities The circuit designer should list all the exercises or activities that can help meet the objectives. but it may have as many as 20. while muscular endurance work may be secondary. the same muscle group should not be exercised at consecutive stations. in a strength training circuit. For example. The six steps below cover the most important pects of circuit development. conditioning drills. After deciding how many stations to include. However. Imagination and fun are important elements in developing circuits that hold the interest of athletes.
The necessary equipment is placed at each station. Select the Training Sites Circuits may be conducted outdoors or indoors. Prepare a Sketch The designer should draw a simple sketch that shows the location of each station in the training area. Outdoors. 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. and all other useful information. However. Another approach might be to alternate between upper and lower body exercises. The sketch should include the activity and length of time at each station. #########show exercises . instructions for the stations are written on the signs.the pushing motion of a bench press with the pulling motion of the seated row. athletes can alternate hard exercises with easier ones. If some exercises are harder than others. spreading the stations too far apart may cause problems with control and supervision. The choice of exercises for circuit training depends on the objectives of the circuit. athletes may run five laps or for 20 to 40 seconds between stations. In the gymnasium. each muscle has a chance to recover before it is used in another exercise. By not exercising the same muscle group twice in a row. In some cases. they may run laps or run between spread-out stations if space is available. If the designer wants to include running or jogging a certain distance between stations. the number of stations. Sample Conditioning Circuits Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station. Lay Out the Stations The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. he may do this in several ways. The choice of exercises depends on the objectives of the circuit.
can effectively be used in the conditioning period to develop muscular endurance or muscular strength. Also. Cardio Vascular and muscular encurance. flutter kicks are an excellent way to condition the hip flexor muscles. Finally. These calisthenics are noted. parallel bar dip. for the average athlete. with the lower back properly supported. and directions are provided below with respect to the actions and cadence. With a slow cadence. knee bender. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. the possibility of straining the lower back increases. will derive the greatest benefit from many of these exercises. flexibility. squat bender. Calisthenics can be used to exercise most of the major muscle groups of the body. may find certain exercises less safe than others. flexibility. calisthenics such as the bend and reach. They can help develop coordination. following the directions written below will produce satisfactory results with a minimum risk of injury.Calisthenics Calisthenics can be used to help develop coordination. such as trainees. Few exercises are inherently unsafe. On the other hand. Although calisthenics have some value when included in a cardio circuit or when exercising to music. however. use 50 counts per minute unless otherwise directed. However. few calisthenic exercises are really unsafe or dangerous. lunger. use 80 counts per minute. without support. some people. because of predisposing conditions or injuries. and chin-up/pull-up. athletes with low fitness levels. sit-up. some of the calisthenics listed below may be done in cadence. and strength. . a conditioned athlete may use multiple sets of flutter' kicks with good results. Poorly-coordinated athletes. The keys to avoiding injury while gaining training benefits are using correct form and intensity. cardio and muscular endurance. shouId not do the advanced exercises highly fit athletes can do. and side-straddle hop can best be used in the warm-up and cooldown periods. on the other hand. Exercises such as the push-up. However. for the average athlete who is of sound body. SAFETY FACTORS While injury is always possible in any vigorous physical activity. When doing exercises at a moderate cadence. For example. Nonetheless. and strength. Use good judgment before performing these exercises.
wheelbarrow. they should work them at a reduced intensity to minimize stress and permit recovery. and crab-walk exercises. athletes can benefit from doing partner. The following are key points for ensuring safety during stretching and calisthenic exercises: . Some athletes complain of shoulder problems resulting from rope climbing. if athletes are working the same muscle groups and/or fitness components. slow stretching exercises. Also. Progression and Recovery Other important principles for avoiding injury are progression and recovery. To ensure balance and regularity in the program. However. Programs that try to do too much too soon invite problems. The day after a "hard" training day. athletes should progressively train to build up to these exercises. a certain level of muscular strength is needed to do them safely. Using such exercises for unconditioned athletes increases the risk of injury and accident. at the same time. horizontal ladder. develops all the fitness components. Such a program has variety.resisted exercises followed by a slow run. progressive manner. the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. Key Points for Safety Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. ballistic (that is. The best technique is to train alternate muscle groups and/or fitness components on different days. it minimizes injuries caused by overuse. should be used. not conditioning drills done to cadence. quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. These exercises are beneficial when the athlete is fit and he does them in a regular. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength. and follows the seven principles of exercise while. if the Monday-Wednesday.The key to doing calisthenic exercises safely is to use common sense. If this type of action is performed. athletes can do running at THR with some light calisthenics and stretching. This is especially true if someone has had a previous injury to the back.Friday (M-W-F) training objective is cardio vascular fitness. Therefore. For example.
• Do it with a pattern.. To make it even better. if done. You get the exercise you need without missing your television program and time will fly by.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 can even start doing these things at home. Use static (slow and sustained) stretching for warming up. ballistic (bouncy or jerky) stretching movements. head out for a walk with your spouse for a few minutes. use a stationary bike. cooling down. However. . controlled movements with little or no extra weight. Visit your local recreational center or community center. CALISTHENIC EXERCISES The following are some common calisthenic exercises. • If you can't leave the television. use only slow. If you can't leave the kids. Your Overall Body Fitness Plan To improve the physical fitness of your body. ride the bike. you need to give it the physical movement that it needs. . too.Stretch slowly and without pain and unnatural stress to a joint. During your favorite show. which will make the process easier and even more enjoyable. take them with you. This is a great way to get in some quality time away from the television. . consider these easy and fun ways to get in the exercise that you need. Start by working in exercise through aerobics and strength training into your day. This means feeding it the right regimen of movements.A combination of spinal rotation and bending should generally be avoided. 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.
to loss of flexibility. 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. Swimming. It will make all of the difference in how effective it is for you. People with poor flexibility who try to stretch as far as others may injure themselves. and physical work with greater efficiency and less risk of injury. It involves the ability to move a part of the body through the full range of motion allowed by normal. Make it your goal to actually put together a workout that you enjoy. comparing one person's flexibility with another's should not be done. Yet. Developing and maintaining it are important parts of a fitness program. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility. tests can be used to assess flexibility in the hamstring and low-back areas. Good flexibility can help an athlete accomplish such physical tasks as lifting. martial arts. ########show calisthenics Flexibility Flexibility refers to the range of movement of a joint. Flexibility is the range of movement of a joint or series of joints and their associated muscles.• Do sports and other physical activities that you enjoy. A simple toe-touch test can be used. running. Flexibility is a component of physical fitness. climbing. you will come to enjoy exercising. Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. disease-free joints. Because people differ somewhat anatomically. Your overall body fitness means exercise and movement. For many it's a great stress relief and it can be a lot of fun. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. No one test can measure total-body flexibility. loading. However. These areas are commonly susceptible to injury due. you'll probably find every excuse not to do them. When you begin to add these into your day. Stretching should not be painful. . in part. but it should cause some discomfort because the muscles are being stretched beyond their normal length. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist.
This lets the lengthened muscles adjust to the stretch without causing injury. and ballistic. Stretching Techniques Using good stretching techniques can improve flexibility. When pain results from stretching. Set your stretching goals over a period of weeks or months. This is the tension you feel during stretching exercises. it is a signal that he is stretching a muscle or tendon too much and may be causing damage. especially during a sudden or extreme change. The athlete should feel slight discomfort. To counter the reflex. If you overstretch you can injure the muscle and end up decreasing your flexibility. He should hold each stretch for ten seconds or longer. requiring a long slow recovery process. it can be an obstacle to athletic development. The reflex opposes changes in muscle length. our muscles would be allowed to overextend and tear. You may weaken the muscle. These are described here and shown later in this section. There are four commonly recognized categories of stretching techniques: static. Every muscle is subject to the myotatic reflex. passive. The athlete assumes each stretching position slowly until he feels tension or tightness. and it prevents strains and tears. the myotatic reflex causes it to tighten and attempt to shorten. Without it. stretching must be slow and deliberate. STATIC STRETCHING Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. proprioceptive neuromuscular facilitation (PNF). Static stretching should not be painful. Although an important safety feature. Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. by limiting range of motion and preventing the body from hurting itself. When a muscle lengthens beyond a certain point. the easier it is for the muscle to adapt to that length. . not days. The longer a stretch is held. This lengthens the muscles without causing a reflex contraction in the stretched muscles.How Stretching Improves Flexibility Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex). It is a safe and effective method for improving flexibility. for best results. but no pain.
• Complete a large muscle warm-up such as brisk walking. This produces a safe stretch through a range of motion he could not achieve without help. or rubber tubing. . and as part of a warm up for any athletic activity. Individuals and units should not use ballistic stretching. jumping jacks etc. This is especially important if you've suffered a previous injury that may be affected by flexibility training. Bouncing causes the muscles to tighten and increases the risk of injury. including one increasing your flexibility. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. to help him stretch. BALLISTIC STRETCHING Ballistic. bike riding. • Don't bounce or jerk when you stretch. Although this method may improve flexibility. pole. stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Safety Guidelines Stretching is only beneficial if done properly. Stretch gradually. 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. or dynamic. 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. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion. and with proper form to avoid injury. PNF STRETCHING PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. it often forces a muscle to stretch too far and may result in an injury. • Devote several minutes to stretching three to five days a week. Gently stretch to a point of tension and hold. such as a towel. Other key points include: • Consult your doctor before starting any exercise program.
circulation. blood pressure.• Don't hold your breath. Remember. start slow & don't over do it. Frequency: Do flexibility exercises daily. and increases the temperature of the active muscles. This causes a gradual increase in the heart rate. Do them during the cooldown to help maintain flexibility. allow some time to see results. If you do. as well as passive stretching and/or PNF stretching. • Hold each stretch with a feeling of lengthening the targeted muscles. . • Hold the furthest point of any stretch for a few seconds. Athletes should do these for five to seven minutes before vigorous exercise . Type: Use static stretches. it took years to get tight. Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort. A mild sensation of pulling should be felt in the target area. Be patient. • Don't overstretch. A recommended sequence of warmup activities follows. The following FITT factors apply when developing a flexibility program. • You should never feel pain in your joints during stretching exercises.Slow joggin-in-place or walking for one to two minutes. FITT Factors You should include stretching exercises in all of your workouts. stop immediately and consult your health care provider. Time: Hold stretches for 10 to 15 seconds for warming up and cooling down and for 30 seconds or longer to improve flexibility . not pain. • If you're a beginner. . breathe normally and deeply with a feeling of relaxing the body. Stop if you feel any pain. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. then stretch further and hold that new position for 20-30 seconds. assumed slowly and gradually.
as this can be very dangerous.Slowly mimic the activities to be performed. This helps prepare the neuromuscular pathways. . knee/ankle rotations) to gradually increase the joint's range of motion. Stopping exercise suddenly can cause blood to pool in the muscles. and stretching exercises should be a major part of both. Warm-Up and Cool-Down The warm-up and cool-down are very important parts of a physical training session. THE WARM-UP Before beginning any vigorous activity one should prepare the body for exercise. After running. .. Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity.Slow. THE COOL-DOWN The athlete should not limit flexibility training to just the warm-up. . one should walk for one to two minutes. The warm-up increases the flow of blood to the muscles and tendons. It also increases the joint's range of motion and positively affects the speed of muscular contraction. . For example. lift a lighter weight to warm-up before lifting a heavier one. Hold each stretch position for 10 to 15 seconds.Slow joint rotation exercises (for example. thereby reducing blood flow to the heart and brain. The following information explains the importance of cooling down and how to do it correctly. Work each major joint for 5 to 10 seconds. as described in another section. . thus helping reduce the risk of injury. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. to increase the intensity level before the activity or conditioning period. for example.Do not stop suddenly after vigorous exercise. and do not bounce or bob.Calisthenic exerciese. static stretching of the muscles to be used during the upcoming activity. arm circles. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications.
Such programs include sensible diet and exercise regimens. The muscles are warm from activity and can possibly be overstretched to the point of injury. ligments. . You may also work on it at home. Stretching is one form of exercise that takes very little time relative to the benefits gained. . if possible. this method is very time-consuming and expensive and usually done only at hospitals and universities. This may provide better movement and less friction in the joint. Cool-down periods You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement. Rotation Exercises Rotation exercises are used to gently stretch the tendons.Hold stretches 30 seconds or more during the cool-down to improve flexiblity. There are also height to weight and circumference ratio's but these are the least accurate. Athletes who are overweight should follow a fat loss program. A more accurate way to determine body composition is by hydrostatic or underwater weighing. @@@@@@show flexibility exercises BODY COMPOSITION A common method for determining body fat composition is with calipers. and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid..Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. However. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans. Use partner-assisted or PNF techniques. Be careful not to overstretch. The following exercises should be performed slowly.
People always want to know if a particular food is good or bad for them. You need a diet that is actually a way of eating. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age.NUTRITION AND BODY COMPOSITION Measure your weight and/or body fat. However. No single food choice is necessarily a bad choice. and height. We aren't talking about a diet that you will go on to lose weight and then come off of later. it's time to starting making some changes to your lifestyle. we aren't talking about a diet to lose weight. with all of the comfort that you want and need. which is best accomplished by a combination of eating less and exercising more. Yet. What you need to accomplish through a diet is to train your body to eat healthily. Really! "Diet" is a word that is only second to that of exercise when it comes to hatred by many people. Too many bad choices over time can accumulate into a poor diet. This exercise program meets the requirement to be physically active everyday. Take a look at the weight allowed for your height as shown in Table 1. you can do it with lots of favors that you AND your children will enjoy. 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. Think of your diet as being free. only a small percentage of their total body mass may be fat. open. Don't think about a diet that's taxing. you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. not a temporary thing but a permanent thing. here. full of taste and adventure. chips. you may not necessary be over fat. You can do it even when you are in too much of a rush and don't have time. troublesome. dieting is something that is simple to do healthily even if you can't live without certain foods. . too. limiting or boring. If you don't fall into the well-muscled category. Poor choices like a lunch of soda. But. And. gender. Although that sounds even worse. If you exceed the weight listed for your height. Eating for performance and health doesn't mean that you have to give up your favorite foods Diet Fitness. Losing one to two pounds a week is a realistic goal. You Are What You Eat.
your body can become ill faster and with greater intensity. healthy food is just as important. In the way of your body. improve your physical fitness from the inside to the out. But. If you don't give it quality food. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories. • Fruits are sweet so they can solve the sweet tooth. it won't perform the right way. • Whole grains are also an important product of a healthy diet. whole grains give you so much more health. . and they are very low in calories meaning you can eat more. They don't cause you to gain weight like others. They provide antioxidants to a high level that helps to heal your body. your body will not be able to perform as well as if you gave it the highest quality foods. the food that you consume is the fuel that your machine needs. • You are more prone to limitations physically as well as mentally. If you consume the wrong foods all of the time. • Your blood pressure rises. fats. • Your body does not heal as quickly from injury. You don't get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. what is healthy and why is it healthy? • Vegetables are one of the highest nutrient rich foods out there. In our machine look at the way that food works. your heart rate increases to unhealthy levels. • Without nutrition. Unlike "white" foods.What's Healthy? The foods that you need play a significant role on your health. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. and sugars that can cause you health issues. All sorts of problems arise from not eating a healthy diet of food. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs.
You need protein but you shouldn't want to get it from fatty meats. you're eating less and that you aren't getting as many calories from other liquids. Go with the reductions that your doctor recommends here so that you have enough fuel for the day but are not allowing your body to store the extra fuel as fat throughout your body. Consuming enough water means that you'll system is hydrated. If you don't do anything else. 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. Where Are You Now? When it comes to improving your diet fitness. If you are dieting and need to lose weight. if you need to lose weight. 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. The good news is that you don't often need a lot of work to make them happen. too. The body goes into dehydration mode. 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. The average person should consume about 1800 to 2000 calories per day.• Water intake is also important. you need to take into consideration the location that you are right now. too. causing you to keep in all that you can. • Meats are important parts of the diet. What do you eat for breakfast. take note of how a normal day or week goes for you. Those that do not get enough fluids end up having a body that retains water rather than having less. improving these five areas is all you need to do. All foods and drinks should be noted! . Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't! 1. you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming. Your doctor may have additional or different recommendations for your health. In addition. He or she may recommend a diet that is different for your specific health issues. Spend one or two days recording the foods that you eat in an average day on a piece of paper. you need to reduce this amount to at 1500 to 1600 calories per day. Dieting To Lose Weight Finally.
sour cream and butter just because you love the taste. though. 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. Figure out how many calories you are consuming in an average day. are you connected with that big slice of apple pie because it was your favorite growing up. anxious. If you need apple pie to feel safe. they aren't all bad! First. If you just love the taste. Look at your list of foods and see how many of them are high in transaturated fats. you can find ways to get much of the same taste without a lot of the calories. For most people this is as simple as tracking what they eat over the period of a few days to a week. If you love your mashed potatoes loaded with gravy.2. you may have an emotional attachment to the foods. Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. there are several key things for you to address. will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving? . you need to address this emotional problem. that's a different story. Being honest with yourself is important. sugars and calories in general. For example. For example. Don't worry. determine if there is a better way for you to get the foods that you like. How often did you eat without actually being hungry but being instead bored. 3. 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. 4. find out why it is that you can't give them up. Next. stressed or otherwise emotionally impared? When you look at these facts you may clearly see where the problems lie. 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.
instead of eating it every few days make it the reward that you get for a week of good eating. This section of our book is long for a reason. use it in a different way. and therefore you can improve your health overall. 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. Indeed you may want that slice of apple pie. If you can not commit to making changes here. Food isn't worth the risk of your life. For example. here is comes. There are certain times in life that foods become prime suspects to leading to health risks. 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. your diet fitness can threaten your life through disease and even early death. now you need to consider how you will make changes that you can actually live with. . The awful. 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. One limit to this is when the food itself is detrimental to your health condition. But. Here are several key areas to make changes and exactly how you should make them. If you don't know you should talk to your doctor about this. 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. We've already talked about what foods you need to eat for a healthy diet. Don't fret about the foods you love. That's exactly what you need to strive for here. high cholesterol foods that you currently are 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. Yet. if you give it a try you may find that you like these foods better than you do the high fat. limiting diet that's going to make your taste buds go permanently bland is up next. 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. If you are a diabetic. How Can You Improve? Okay. remember moderation is the key factor in real diet fitness health.
richer and brighter the color is. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. 2. They can help to unclog your heart's arteries from cholesterol. Garlic is a great antioxidant for your heart too. Instead of using a lot of salt. eat lean cuts of meat.Heart Health Improving your heart's health is essential. Antioxidants can help to transform your health. in moderation can improve your health. For this. there are various foods that can help you to improve your hearts health. Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements. . try other flavor additions to your dishes. 1. there are reasons why an investment in a bit more time here can literally save your life. you are in a hurry and who has time to chop up vegetables? Well. Consume more fish. In addition. Or take a supplement of fish oil. they help to remove toxins from your body which means a reduction in risks of cancer. the more antioxidants are in it. Yes. 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. replacing the vegetable oil in your diet with olive oil. You should try to consume at least 2 to 3 servings of fish per week. And. The darker. Reducing the amount of sodium that you take in is also a key factor in improving health. Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables. 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. A good way to know if they are in the foods that you are eating is to look at the color of the food. For example. Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being.
Try to look for ways to improve your current recipes through replacing butters. 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. and sugars in the foods that you eat. Overall Diet Fitness Plan Does this sound like a lot of work? Don't worry. Replace white rice and pasta with whole grain. but replace at least part of it with ground turkey or pork. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces. The produce section is your friend filled with riches. then. Learn to read labels so that they tell you what's in the foods you eat. salts. Replace white bread with whole grain bread. no frozen entrees. milks. 4. meats that are high in saturated fat are clogging your heart. . cholesterol. eggs and other fresh products usually line the walls of the building. Remember. 2. Eat more fruits and vegetables. is to visit your grocery store and walk around the outside aisles only as much as possible. Some of these preservatives can clog up your heart. You won't notice the taste difference. Add one new recipe to your diet each week.Many foods that are pre-made contain high amounts of preservatives. The trick you should follow. butter or creams. One good switch is with ground meats. 3. To help you to not feel hungry. chicken and pork over beef. or products that are placed in foods to keep them fresh and looking good. 5. No food in one sitting should be a larger quantity than the size of your palm. Meats. It adds weight to your body and it causes all types of health risks later in life. Remove soda from your diet. can lead to increased health risks for cancer and they put the pounds on. Start looking for leaner cuts of meat. 6. No boxed dinners. we'll make it simpler for you. eat a bit slower. Don't reach for beef. Reduce portion sizes. unhealthy foods with foods that are better for you. Look at your grains. Reduce the amount of fat. Visit the website of the American Heart Association to get heart healthy recipes. Look at labels. Eat more fish. This single movement alone will improve your health considerably. Avoid the aisles and you'll improve your health overall.
Remember. Don't make sacrifices here for speed. When your muscles are filled with glycogen. If you're not eating enough carbohydrates. Calories are tiny bits of energy that your body uses to perform work. Food is a requirement to living and a healthy diet is an essential part of living a long life. you will get into the habit and will eventually love the differences you have made. Dropping just a small amount of weight means that you need to eat less and do more physically. Eating healthy isn't an option if you wish to increase your lifespan and increase your health. learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy. convenience or habit. while making changes at first is a challenge. Many people don't pay enough attention to the types of food they eat. One of the most important would be carbohydrates. but that requires the breakdown of body protein from muscle. Glucose also provides energy for your brain and making blood in your body. your body will start breaking down muscle tissue for glucose. To have enough energy to perform your workout. you'll need a lot of different nutrients. Glycogen is the principal form of energy that is stored in muscles. Glucose is a simple carb that is stored in your muscles and liver as glycogen. the foods you eat can make a huge difference in the effectiveness of your program. . then you need to consider a calorie reduction. Carbs Carbohydrates are the body's main source of glucose. Food supplies us with calories. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day. But food is very important in a body building program. While you may love food. Glucose can be made from protein. they both look and feel full. 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.If you need to lose weight.
Breakfast is definitely the most important meal of the day. Divide your carb meals into six servings throughout the day. or muscle building. as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. you must consume enough fiber in your diet. Focus on unprocessed complex carbs like sweet potatoes. the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look. and brown rice. Eat about 25% of your daily carbs at this meal. Your body must replenish these levels before stimulating the fat storing machinery in the body. it can prevent muscle catabolism while promoting anabolism. Eat some simple carbs after your workout and eat more of them. For men. For example. it is also the best time to load up on carbs. .Carbohydrates should be the bulk of your daily caloric intake when you are starting a body building program. These natural complex carbs are made of long "chains" of sugar and are digested very slowly. Honey. the intake of simple carbs can stimulate fat storage. That number will be the amount of grams that should be consumed daily. sugar and refined foods such as white bread and white rice .typical simple carbs . After training. a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily. whole grain breads. A high carb intake at your post training meal will have less chance of being stored as fat. Along with carbs. Beans and oatmeal are two excellent sources of fiber. however. potatoes. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake. state. and aiding in muscle glycogen formation and growth. If you eat too many carbs in one sitting. Blood sugar and muscle glycogen levels are low from your overnight fast. oatmeal. This divide and conquer approach stimulates a steady release of insulin to create an anabolic. Women multiply their body weight by two to get their carb gram intake. and besides your postworkout meal. If you have not been working out.are digested quickly and easily. the amount of carbs that should be taken in by multiplying their body weight by three. 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. The resulting insulin spike is a double edged sword.
injured. and replacing tissues. Your energy requirements will also decrease at this time. if you consume more than you lose. then 50% more (900g) for the next two days. On the other hand. If you lose more nitrogen than you consume. Protein Another important nutrient every body builder needs is plenty of protein. instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder). Amino acids are the building blocks of protein. Watch out. then the standard 600g for the next two days. Your body is degrading muscle and other body proteins. For example. That is made possible because proteins are the basis for body structures. you will want to rotate your carb intake.As your day wears on. . repairing. Protein intake exceeds output. nitrogen balance is an important concept to keep in mind when talking about proteins. This is not good because the opposite is now happening. Obviously. so your body won't need as much. For body builders. and protein is retained in tissue as new muscle is added. You usually see this in people who are starving. burned. If you are needing to lose some fat along with building your muscles. your carb intake should decrease. this is something that you want. or have a fever. you will be in an anabolic. If you eat carbs late in the day. your body will store them as fat and increase weight gain instead of muscle mass. The total carb intake is the same. Eat 50% fewer carbs (300g) for two days. Protein is involved in growing. your body will break down muscle tissue to get it. but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss). This puts your body in what is called a catabolic state. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. try varying the volume of intake. state. if your protein output exceeds intake you would have a negative nitrogen balance. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. Glucose molecules make up carbohydrates just like amino acids make up proteins. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle. and then increases insulin levels (ensuring no loss of muscle) on the final two days. or muscle building.
The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. Fats Yes. When calculating the amount of protein you are eating. That way. you'll need to eat more protein to counteract this effect. and eggs. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. you'll need the amino acids in protein to work in your body. even when you are building the perfect body. Many diets have you cutting back on fat and carbohydrate intake. you'll still need some fats in your diet. catabolic means muscle loss. protein can do what it is supposed to do . therefore. cooked 5 oz. concentrate on the complete sources of protein like meat. These are the fats that contribute to heart disease and high cholesterol. would need to eat 200 grams of protein every day to put the body in an anabolic state. The general rule is to consume daily the same amount of grams in protein as your body weight. .An anabolic state is when your body has a positive nitrogen balance. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. 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. Saturated fat is bad. Fat combines with glucose for energy in order to spare the breakdown of protein. steak. The key to fat intake is to stay away from bad fats and only eat the good fat. While there are proteins in other foods. cooked broccoli 1 c. your body cannot break it down very well. but if you want to get ripped with your body building program. milk 2 T. In body building contexts. Be aware of the amount of protein you are eating and make them work for you instead of against you.build muscle. you need to focus on the complete sources rather than those that are incomplete. To compensate. fish. your body won't grow when it is in a catabolic state. A 200 pound body builder. Ultimately. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. your protein intake should increase to 1 1/2 times your bodyweight. If you are dieting while body building. Because of the chemical composition of saturated fat. Here's a quick guide to the protein content of some foods: Protein-containing foods 5 oz. Fats are the main source of energy in the body.
fatigue. 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. . They are also more readily stored as body fat. well. and even Type 2 diabetes. 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. So basically. Fats keep the body insulated. They play an important role in protecting the body's vital organs. fat. At room temperature. seafood. and improve brain function. Because they reduce inflammation in the body. you should stay away from fats like animal lard and use oils such as olive oil or canola oil. Unsaturated fats are easier for your body to break down. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body. whole milk dairy products like milk and cheese. Unsaturated fats are in liquid form as in oils. Trans fats cause an over activity in the immune system and are linked to stroke. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. as well as egg yolks. they are good for the body builder because they help promote muscle recovery which can be important in the body building process.Saturated fats are commonly found in animal products such as meat. They can reduce inflammation. Elevated levels of LDL can clog arteries and cause heart disease. and diabetes. joint pain. Trans fats should also be avoided. This type of fat is often used in commercially processed food because they are preserved longer. saturated fats are hard and solid. You should truly strive to eliminate all trans fats from your diet. Omega 3 Fatty Acids can actually help combat conditions such as depression. The easiest way to tell the difference between saturated and unsaturated fats is to look at them. These fats are found naturally in foods like nuts and avocados. help prevent cancer growth. maintain healthy hair and skin as well as providing a sense of fullness after meals. so they should be limited. These fats are most often found in fish and can have some significant health advantages. heart disease. Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids.
Many people like a drink or two or even three to help them unwind and relax. Having higher levels of testosterone can help with your workouts by making you more aggressive. Not only will having a hangover lower your workout intensity. Because your cells aren't holding as much water. • Use olive oil in salad dressings and when cooking • When baking. But when you are a body builder. it becomes much harder to build muscle. About a 1/2 cup is a good amount. relaxation and growth including calcium. you must be careful not to overdo on the fats. phosphorus. it slows down your metabolism hindering your body's ability to process foods.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. 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. There are several reasons why it does this. For one. 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. hydrated and even over hydrated muscles allows for a much higher anabolic environment. you will not be as intense in your lifting and weight training. That includes alcohol as well. but alcohol lowers the amount of testosterone in your body and actually increases estrogen. . In fact. Not only that. It has no nutritional value but it does contain high caloric content. magnesium. you will want to pay close attention to the foods you are feeding your body. Alcohol contains nothing but empty calories. it dehydrates your muscle cells. alcohol can have a detrimental effect on your progress. so consider the following suggestions for keeping your fat intake at a healthy level: • Snack on peanuts instead of chips or candy. Alcohol consumption also hurts muscle growth. As many know. but drinking actually lowers protein synthesis by twenty percent. just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake. iron and potassium. so when those levels are down.
if you're training hard. your skin starts looking soft and puffy. but for body builders. You can workout with the intensity of a professional. and tea don't count either. When water is in short supply. but if your diet stinks. urea (a toxic substance). A good diet is essential to an effective body building program. the body. drinking water can actually help you shed excess water weight. Use artificial sweeteners instead. • No regular soda! Diet is better for you anyway and doesn't contain sugar . In addition. When this happens. Soda. Water flushes out toxins and other metabolic waste products from the body. This water is stored in extra cellular spaces.Probably one of the best things you can do to help your body building workout progress the way you want it to is to drink plenty of water. Water is part of every single metabolic process that the body undertakes. Consider the following general tips for your nutritional needs: • Drink skim milk or soy milk • Cut sugar from your diet. If the liver is doing some of the kidneys' work. For this to work properly. Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. Plus. Without enough water. and water unlocks the power of those vitamins. Water is especially important when following a "high protein" diet. begins hoarding it. some of the load is transferred to the liver. water can help them work. For body builders. as it helps remove excess nitrogen. Water is good for you anyway. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts. and you should. then you need a basic mega-vitamin. Supplements like creatine work in part because it pulls water in muscle cells. creating an anabolic environment needed for muscle growth. water can actually reduce feelings of hunger. The liver metabolizes stored fat for energy. In other words. the kidneys can't function properly. you won't be doing yourself any good. so you're not getting the hydration you need. and ketones. coffee. it can be especially important. If you're going to be using supplements in your body building program. you need plenty of water. Many vitamins are water soluble. then you need even more water to help your kidneys do their work. Contrary to popular belief. If you're eating big to gain weight. it burns less fat. thinking there's a shortage. The caffeine can increase fluid loss. you'll need much more.
• 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
frozen spinach. stirring occasionally. Ground Turkey Breast Sauce 1 lb. Add the chopped onion and mushrooms. Serve. In a separate bowl. Add browned chicken. Put a dollop of the mixture into each chicken breast. cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. or put toothpicks through them. Tie the chicken breasts together with butchers twine. thawed and dried 1 egg lightly beaten 8 oz. Arrange fish and zucchini in a single layer in a large pan. Can diced tomatoes w/ basil. Broiled Fish Dijon 6 fish filets 1 1/2 lbs small zucchini. skinless chicken breasts. Pour the spaghetti sauce in. stir together mustard and garlic.15 minutes. minced or pressed 2 tbsp. cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. 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. Broil on top rack for 5 minutes. Bake at 350 degrees for 30-35 minutes. Serve. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Pan Broiled Fish 1 lb. Cover and cook over medium heat for 10-20 minutes. Put the all spice. Top on whole wheat pasta or brown rice if desired. egg. Fish filets One 14 oz. . Drizzle with lemon juice. low-calorie Dijon mustard 1 clove garlic. 6 servings Stuffed Chicken Breasts 1 chopped onion 1 pkg. Serve over your favorite type of noodle. spread with mustard/garlic mixture. Turn fish over. and cheese mixture in a bowl. spinach. low fat ricotta cheese Salt & pepper to taste 4 boneless. drained capers Paprika to taste Rinse fish and pat dry. Cover with tomatoes and liquid. Sprinkle with paprika and capers. salt and pepper in. slice in half and flattened Combine the onion. or until the fish easily flakes with a fork. garlic & oregano Arrange fish filets in a single layer in skillet. Serve plain or over brown rice. Optional: Garnish with lemon slices.
Rice & Beans Cooked Shredded Chicken Breast 1/2 . Chicken. Add mayo. You can eat this on some whole-wheat bread. Cook to desired texture. mustard. Add tuna with an amount of Worcestershire Sauce that you like. beans. This is also good cold. or just use more egg whites. Add cheese if you like and let it melt after turning the burner off. Microwave for approximately 1 minute when ready to serve. or over some brown rice. barbeque sauce In large bowl or Tupperware. 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. and chicken. plain. low fat mayonnaise 1 tbsp. Chop egg whites and add to medium bowl. combine all ingredients and stir until well-mixed. Add tuna and sprinkle with seasoning. Add barbeque sauce and stir together until well-coated. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein. Mix well and spread over bread. Worcestershire Tuna 1 can tuna Worcestershire Sauce No-Fat or Low-Fat Cheese (optional) Spray a fry pan with no calorie non-stick cooking spray. Egg Salad Sandwich 3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. black pepper.Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Fiery Chicken Deluxe . low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl. combine rice.1 cup cooked brown rice 1/4 can red beans 2 tbsp. Top with lettuce or spinach leaves and second slice of bread. Eat plain or on a bed of pasta. and tuna. Cook tuna to desired doneness.
stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out. Pre-heat. Snap off tough ends of asparagus and remove scales with vegetable peeler. Once the roll is ready. Add parsley and lemon juice. Makes 2-3 servings Garlic Roasted Vegetables . Cover and cook 1 minute. Give the asparagus a quick wash. rinsed and patted dry. Fresh bay scallops. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Heat wine in a medium skillet over medium heat. cayenne pepper.8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed.10 hours (the longer. mustard and honey. Add garlic and sauté 1 minute. Place one asparagus stick on the top and start rolling it. Put chicken slices in the container. Cut chicken into two to four thin slices. minced 1 tsp. or bake them for 25 minutes at 375 degrees. 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. Let it marinate for 25 minutes. 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. the juicier it will be) This works best with a Foreman-style grill. Place one slice of turkey bacon on each slice of chicken breast. then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking. You can grill rolls than for seven minutes on the electric grill at 375 degrees. Dried parsley Juice of 1/2 lemon 1 lb. and put the green beans in for 2 .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. then let it sit in the refrigerator for 3 . Three Minute Scallops 1/4 cup dry white wine 2 cloves garlic. salt with chicken in a container and really roll the chicken breast around in the mix. add the salt and pepper. depending on how thick you would like your roll to be.
diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken. Bake for 15 minutes. square pieces of foil. boneless. fruit bits. julienne 1 cup dry white wine 1 tsp. herbs. or 3 tbsp. drizzle with oil and stir to coat. Roast for about 1 hour 20 minutes or until tender. Workout Energy Salad . 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. fresh 4 tbsp. and yogurt. Serve immediately. green onion. Roast for about 30 minutes or until tender. olive oil In the Oven: Preheat oven to 400 F. fresh. peeled and cut into 6-8 wedges 1 large garlic bulb. Sprinkle each with wine. skinless chicken. peeled and halved 2 medium onions. Fold foil edges together. Top each piece of fish with tomato. cut in two pieces 1 tomato. Cut two 12 in. Salt and pepper to taste. zucchini. broken into cloves and peeled 1 tbsp. dried fruit bits 1/8 cup celery. cooked 2 tbsp. chicken and fish.6 carrots. sealing with a pleat. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. and pepper. drizzle with olive oil and stir to coat. sunflower seeds 2 tbsp. dried thyme. and place in mixing bowl. chopped 1 tbsp. Combine all the vegetables in roasting pan. Drink. On the Grill: Turn barbeque to medium. halibut. Spread a little chicken mixture on lettuce leaf and roll up tightly. chopped 4 small zucchini. and carrot. Chicken Salad Roll-ups 1 lb. or 3 tbsp. Place a piece of fish on each square of foil. celery. Repeat until mixture is used up. Salt and pepper to taste. Makes two servings Fish in Foil 1/2 lb. chopped 1 green onion. or wrap roll-ups in plastic wrap for later use. Combine with sunflower seeds. Great with meat. dried rosemary. peeled and quartered 6 parsnips. julienne 1 carrot. peeled and quartered 6 shallots. Combine all the vegetables into a tinfoil bag.
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. combine the vinegar. green beans. torn into bite-sized pieces 1/3 cucumber. and sunflower seeds. the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance. You don't necessarily have to be dieting. sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado. avocado. Arrange salad on a bed of lettuce leaves. tomato. cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme.it's time to make the fitness connection In many cases fitness begins with weight reduction. lemon juice. torn into bite-sized pieces 1/3 cup spinach. The spin-off is less likelihood of developing heart disease. cucumber. and shake until thoroughly mixed for the salad dressing. cooked and chopped 1 cup green beans. In a screw-top jar. and onion. basil In a medium-sized salad bowl. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness. . sprouts. mix olive oil with lemon juice and herbs. Weight control . sliced 1/2 cup mushrooms. cooked and cut 1 stalk celery. broccoli.1 cup lettuce. mushrooms. mushrooms. Shake vigorously. celery. peeled and sliced 1/3 tomato. and pour over salad. carrots. yogurt. and diabetes. mustard. Aerobic fitness is related to an individual's body fat. Muscle Density Broccoli Salad 1/2 pound cooked steak. In a screw-top jar. and pepper. cut in strips 1 cup broccoli. combine lettuce. 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 higher the fat. spinach. sliced Fresh parsley In large salad bowl. but you do have to be conscious about what you are putting into your body so that you can maximize your workouts. sliced 1 green onion. combine steak. high blood pressure. Nutrition is very important when you are trying to build up muscle mass. parsley.
headaches. and too strict and will lead only to temporary weight loss..a. unhealthy. and so on). Stay away from food fads they are usually boring. Enjoy the payoffs:. anxiety and fatigue Sound Nutrition: Improves health Crash Diets: Can cause depression. (3) A sense of accomplishment. Invest in yourself. (3) Develop a strategy (diet. dehydration. (1) A healthy appearance. (1) Make a decision to lose weight and shape up. 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 . Compare the benefits of a sound nutrition with the consequences of crash diets. (4) Carry out the strategy. (2) An improved self-image. (2) Get motivated. 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.. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy. exercise routine. lifestyle changes. Making nutrition work Improving your nutrition will increase your mileage in many ways. You can even lose weight while improving performance. b. (4) A feeling of pride.
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)
7 liter = 24 ounces . and add spices to enhance flavors. Braise in covered pan on stove top or pan broil in a nonstick pan. or simmer meat. and baked products.a memo to the cook for cutting calories during food preparation a. Many people.Equal measurements 1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces . The urge to eat the whole thing becomes too great. But if you plan your diet. broil. You have to make and follow your own rules according to your ability to control what you eat. you can include a favorite high calorie food item as a special occasional treat. Avoidance is one means of control.5 liter = 17 ounces . . bake. b. however. sauces. (1) Use skim or lowfat milk in recipes when making puddings. poultry. unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. or sparerib is too tempting. fish. (1) TRIM fat from meat. Cook meats on rack so that fat can drain off. poultry or fish without adding fat. and diet according to your plan. (3) Remove skin from chicken or turkey. (2) Roast. Good cookin' for good lookin . soups. have a particular food obsession that must be recognized.2 liter = 7 ounces There is no single food that is so high in calories that a small amount cannot be eaten occasionally. For them trying to eat just a cookie. The milk and cheese group. piece of candy. and dry beans group. The meat. (2) Substitute plain.
Season with herbs and spices. Cut way back on regular salad dressings. or baked rather than fried potatoes. d. avoid those prepared in cream . With a spoon or knife. boil. steamed. However. Some fruits may be broiled or heated with spices added for flavor. Crispcooked vegetables usually don't require as much seasoning as overcooked vegetables. or sour cream. (3) Try lemon juice or vinegar on salads. (2) Avoid recipes for baked products that require large amounts of fat and sugar. (5) Have boiled. sauces. or lemon juice for your salad. Avoid gravies. butter. d. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. The bread and cereal group. vinegar. Dining tips a. b. c. Check nutrition information label for total calories in each portion. If the meat has been fried (southern style chicken. skim or peel fat off and discard. and margarine. c. remove the coating and eat only the meat. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine. (3) Check ingredient labels for fat and sugar content. schnitzel). Starchy foods are not fattening when consumed in moderate quantities. Request diet salad dressing. butter. most restaurants have them. Remove all the visible fat from the meat. Substitute lower calorie ingredients. and deep-fried food. The vegetable and fruit group.(4) Chill meat broth until fat turns light and solid on top. broil. (1) Steam. (2) Go easy on sauces. or bake vegetables. (1) Use less fat and sugar than called for in recipes.
or delicious low-calorie raw vegetables. Follow these tips to lose weight and body fat. Carry individually packaged sugar substitutes to sweeten beverages. unsweetened sodas. regular soda. (3) Take smaller portions (4) Consume less sugar. . g. black coffee. honey. rice.25 liter (8 oz. jelly. ice cream. 11/2 oz. 12 oz. baked potatoes with a small amount of sour cream or margarine is a good choice. and mineral water add no calories to your diet. 4. Low-calorie beverages. jigger Dry wine. jam. (1) Eat S-L-O-W-L-Y (2) Consume less fat. macaroni. For example. Keep a food diary and monitor your own intake. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. f.6 oz. . cakes. a few crackers or pretzels. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. Also. European beer. . Avoid rich desserts. Alcohol calories American beer. c. pies.) Sweet wine. gelatin. have fresh fruits. b. candy. Always check your intake for balanced nutrition and total calories. e. sugar. If you MUST have a snack. Lowfat milk is also a nutritious choice. cookies. USE SPARINGLY. (1/2 cup) Hard liquor.sauces or deep-fried. (8) Plan snacks. Try a slice of lemon or lime in a glass of ice water. 1/2 liter Cocktails. Plan your food intake and abide by your plan.25 litre (8 oz. if you must.) Food Calories 160 250 165 110 200 300 Educate your appetite a. or spaghetti are good potato substitutes. and other sweets. pastry. noodles.
Weight control . 1/2 liter 250 Creamy salad dressing. Each teaspoon supplies an additional 20 calories. creamed. 25 nuts 252 Mixed. b. Sample calorie chart Food Calories Chocolate milkshake ( 8 oz. Become aware of how many calories you're consuming. 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese. 12 ozs. or sugared beverage. Lower in sugar. 20 pieces (2? x 1/2?) 275 Fruit pie (1/6th of 9-inch pie) 410 Pecan pie (1/6th of 9-inch pie) 750 Cheesecake (1/6th of 9-inch pie) 800 Ice cream. 1 ounce 150 Grapefruit or orange juice.d. 1/4 cup 340 Salted nuts: Peanuts. soda. 2 tbs 170 Cashews. 1 cup 223 Beer (European). 2 scoops 200 Potato or corn chips. 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. (Each teaspoon supplies an additional 45 calories). 1 ounce package 180 Chocolate candy. 160 French fries.especially in snack foods.) 840 Coke. Lower in fat.a personal choice Instead of Calories Substitute with 232 Calories 100 1 cup sweetened applesauce Unsweetened applesauce .
big bones. I haven't weighed 180 pounds since I was 15 years old. c.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. loneliness. Dieting is up to you if you are willing to try. cream cheese 106 1 oz. or Gosh. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom. it will be easy to give up these typical excuses. Occupy your time with other activities not related to food. If you're serious about losing weight. or Everyone in my family is big it's hereditary. 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. beef bologna 237 Lean ham 103 1 oz. Make up your mind to control food instead of letting food control you. or discouragement. This is important if you plan on being successful at losing weight. 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. think of it as something you have chosen to do. or I can still workout OK. so why lose weight? b. Try not to be food centered. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber. anger. Don't be angry that you have to lose weight. Get motivated. but you want to strive to be the best.3 oz. Forget those old excuses: But I've got a large frame you know. You may be a good athlete now. .
rice. Different foods contain different nutrients and other healthful substances. Choose the recommended number of daily servings from each of the five major food groups. Rice. . Cereals. Whole grains differ from refined grains in the amount of fiber and nutrients they provide. remember. carbohydrates (starch and dietary fiber). or at the table. and oats) should form the foundation of a nutritious diet. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). To make sure you get all the nutrients and other substances you need for health. Breads. Remember all the work it took to get you to your desired weight. enjoy flavors. They provide vitamins. minerals. in preparation. h. No single food can supply all the nutrients in the amounts you need. Your body is adjusting to your new eating habits and changes are taking place. combine dietary plans with regular exercise Build a healthy base by eating a variety of foods. Make meals as pleasant as possible even if you are cutting down on what you eat. Don't let this be wasted effort. and Pasta Group: Foods made from grains (wheat. i. unless fat is added in processing. You are always responsible for what you are eating. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. g. so choose a variety of whole and enriched grains. e. Don't cheat. and different whole grain foods differ in nutrient content.d. Stick with it! f. such as whole wheat bread or oatmeal may help protect you against many chronic diseases. Eating plenty of whole grains. build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Construct new habit patterns. slow down. and other substances that are important for good health. overeating hurts no one but yourself. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource. pause halfway through meals and don't stuff yourself. Grain products are low in fat. Make your meals last longer. For best results. You should consume at least 6-11 servings daily from the base of the pyramid.
or pasta is about the same size as your fist. Brussels sprouts. cauliflower. Vegetables are nature's vitamins. Vegetable Group: The vegetable group is one area where many people regularly fail to consume enough. oat bran. green peppers. and celery are mostly fiber and water with very little calories. and stoned wheat and whole grain crackers. orange. A 1/2 cup of fruit is about the same size as a tennis ball. strawberries. A serving size of raw or cooked vegetables is only 1/2 cup. or cooked fruit. such as cucumbers. Broccoli. or a 1/2 cup of chopped. and yellow vegetables. or wok only until tender crisp. steamer. vitamins. To maximize the vitamin and mineral content of your vegetables. whole grain breads and rice. Breakfast is a good opportunity to eat some fruit. cantaloupe. bananas. collards. A 3/4 cup of vegetable juice also constitutes a serving from this group. The lighter colored vegetables. or minerals. in addition to providing vitamins and minerals. cereal. A 3/4 cup of fruit juice equals one serving. A 1/2 cup of cooked rice. The best choices from this food group are bran cereals. low fat bagels (pumpernickel. spinach. or winter squash are the best choices. whole wheat). the more likely it is to have large amounts of vitamins and minerals. Fruit Group: The fruit group. whole grain muffins (bran. rye. and most people eat more. also provides fiber. If you choose fruit juice. make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. One cup of leafy raw vegetables is also a serving size. canned. iceberg lettuce. don't overcook. Juice that you can see through . Other good choices are citrus fruits. tomatoes. The darker the vegetable. A serving size for the fruit group is one piece of medium sized fruit or melon wedge. Cook in a microwave. and dried fruit.Consuming the recommended daily intake is not difficult if you understand serving sizes. kiwi. A 1/2 cup of vegetables is about the size of a tennis ball. Choose dark green. carrots. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. which is much smaller than the regular salad served with a restaurant dinner. Two to four servings of fruits are recommended each day. To ensure that you get essential vitamins and minerals. you should strive for 3-5 servings per day from this group. corn and oat bran).
Meat. One cup of milk or yogurt. vitamins. and yogurt. 1 ounce of cheese is about the size of four dice. 2 tablespoons of peanut butter. The serving sizes typically consumed greatly exceed the nutritional requirement. Fats. fiber. Sweets add taste and flavor. peanut butter. roasting. and Cheese Group: These dairy products are a great source of protein. Fish. Foods from this group are still an important part of a performance diet. and beans. vitamins. they are referred to as empty calories. or red meat is 2 to 3 ounces (the size of a regular deck of playing cards). A serving size of cooked fish. Oils. However. and minerals (fortified by law) especially calcium and riboflavin. or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice. Yogurt. or protein. chicken. milk. however.(apple. a 2 1/2 ounce soyburger. peach nectar. Top choices are 1% or skim milk. a 1/2 cup of cooked dry beans. and minerals. it does not mean that you should never eat these items. minerals. which can't be made by the body. Poultry. frying food in fat (cooking oil) once in a while is all right. The recommended number of servings per day for this group is 2-3. and yogurt. or prune juice). 1 egg. Dry Beans. Most people are at one extreme or the other by consuming too much or not enough from this group. poultry. and is easily attainable. Quick and easy choices include canned tuna. can also contain a large amount of fat. low-fat cheese. A better food preparation choice is baking. no vitamins. and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. a 1/2 cup of natural cheese (Cheddar or Swiss). grape. This means that they provide nothing to the body except calories. including cheese. 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. Eggs. Most fats and sugars are nutrient poor. . Foods from this group should be chosen in moderation because they often replace nutrient dense foods. Two to three servings from this group are required each day. For this reason. while fat provides essential fatty acids like linoleic acid (part of every cell membrane). or grilling. or 1/3 cup of nuts. Like the milk group. For example. The milk group. Many no-fat or low-fat dairy products are available. lentil soup. so you may not get your daily requirement for the essential nutrients. Milk. however. sour cream. this group can contain large amounts of fat as well. water. and Nuts Group: The Meat and Beans Group is very important for obtaining protein. or 2 ounces of processed cheese (American) is considered a serving size.
but choose sensibly. An apple is a better choice than applesauce. and they may be just as high in calories. turkey from the meat and beans group. whole grain foods. for example. cream. For example. Choose natural or less processed foods whenever possible. Fat intake in the United States as a proportion of total calories is lower than it was many years ago. High-fat foods contain more calories than the same amount of other foods. Some kinds of fat. and cheese from the milk group. or lean meat. but most people still eat too much saturated fat. and proteins in food supply energy. walnuts. increase the risk for coronary heart disease by raising the blood cholesterol. and . Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. or a favorite dessert. low fat doesn't always mean low calorie. choose small portions of foods. which is measured in calories. Sometimes extra sugars are added to low-fat muffins or desserts. Fats supply energy and essential fatty acids. and sodium. notice that many of the meals and snacks you eat contain items from several food groups. which is a better choice than apple juice. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein. butter. If you choose fish. or a cup of low-fat milk or yogurt for a snack. berry jams. Try fruits. Snacks and meals eaten away from home provide a large part of daily calories for many people. and carotenoids. poultry. Also. E. You need some fat in the food you eat. A baked potato is a better choice than mashed potatoes. whole milk. Your pattern of eating is also important. However. fiber.Top choices from this group include olive oil. fats. Eating lots of fat of any type can provide excess calories. unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. molasses. minerals. which is a better choice than apple pie. ask that it be grilled rather than fried. vegetables. When eating out. which is a better choice than potato chips. Choose them wisely. CHOOSE SENSIBLY The carbohydrates. and K. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. especially saturated fats. Food processing tends to remove vitamins. and they help absorb the fat-soluble vitamins A. 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. In contrast. so they can make it difficult for you to avoid excess calories. These foods include high-fat dairy products (like cheese. and fiber and add undesirable or questionable additives. a sandwich may provide bread from the grains group. D.
and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. bologna. lean poultry. shortening). These foods include those high in partially hydrogenated vegetable oils. . and fatty fish like salmon.Choose vegetable oils rather than solid fats (meat and dairy fats. and dairy fats. Poultry. shellfish.regular ice cream). Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. Keep your intake of these foods low. Fish. Unsaturated fats occur in vegetable oils. and other cold cuts. other lean meats. salami. 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 . and coconut oil. decrease the amount of fat you use in cooking and at the table. canola. or lentils often. and mackerel. sausages.Limit your intake of high-fat processed meats such as bacon. Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. Eggs. the skin and fat of poultry. . These foods include liver and other organ meats. tuna. and Nuts . or nuts daily. olives. avocados. Olive. Trim fat from meat and take skin off poultry. Try the lower fat varieties (check the Nutrition Facts Label). egg yolks. Shellfish. corn oil. taking care to avoid excess calories. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. fatty fresh and processed meats. such as many hard margarines and shortenings. peas. Some fish. palm oil. Meat. such as salmon. most nuts. Choose dry beans. lard. beans. . and peanut oils are some of the oils high in monounsaturated fats.Choose 2 to 3 servings of fish. Use moderate amounts of food high in unsaturated fats. contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Beans. sunflower.If you need fewer calories. Vegetable oils such as soybean oil.
Limit your intake of liver and other organ meats.Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Added sugars Added sugars are sugars and syrups added to foods in processing or preparation. fruits. marbled steaks.Use egg yolks and whole eggs in moderation. Dairy Products . cereals. Examples of these foods include milk. Try switching from whole to fat-free or low-fat milk. This decreases the saturated fat and calories but keeps all other nutrients the same. Limit ground meat and fatty processed meats. and low-fat cheese most often. . and grains.. not the naturally occurring sugars in foods like fruit or milk. During digestion all carbohydrates except fiber break down into sugars. and cheese. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Sugars are carbohydrates and a source of energy (calories). Foods at Restaurants or Other Eating Establishments . In the United States. but may have few vitamins and minerals.Choose fruits as desserts most often.Choose fat-free or low-fat milk. Foods containing added sugars provide calories. CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. . Sugars and starches occur naturally in many foods that also supply other nutrients. the number one source of added sugars is nondiet soft drinks (soda or pop).Choose fish or lean meats as suggested above. Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. and add little or no butter to your food. fat-free or low-fat yogurt. Prepared Foods .Limit your intake of foods with creamy sauces. . Choose foods lower in saturated fat and cholesterol. . breads. some vegetables.
You may be able to reduce your chances of developing high blood pressure by consuming less salt. cakes and cookies. is of concern. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. 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. There is no way to tell who might develop high blood pressure from eating too much salt. normal person. like chocolate milk. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories. and sweetened canned fruits. Not all foods with added salt taste salty. Some people add salt or a salty seasoning to their food at the table. and some cooking styles call for adding a very salty seasoning such as soy sauce. Some recipes include table salt or a salty broth or sauce. Salt is found mainly in processed and prepared foods.Sweets and candies. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation. and fruit drinks and fruitades are also major sources of added sugars. Never stop learning about your diet and what you put into your body. Salt (sodium chloride) is the main source of sodium in foods. consuming less salt or sodium is not harmful and can be recommended for the healthy. Intake of a lot of foods high in added sugars. VEGETARIANISM Becoming a vegetarian is a lifestyle choice that you have to make for yourself. Some foods with added sugars. However. . you need to go into it with as much information as you can. Only small amounts of salt occur naturally in foods. 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. like soft drinks. Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. presweetened cereals. the firmest link between salt intake and health relates to blood pressure. Eating less salt may decrease the loss of calcium from bone. You will face no nutritional deficiencies. The reasons for switching to a vegetarian lifestyle are many. At present. but when you do decide to switch to a meatless diet. Choose and prepare foods with less salt. High salt intake also increases the amount of calcium excreted in the urine. also are high in vitamins and minerals.
• Fruitarian. Being higher on the food chain. etc.Animal foods are higher in fat than most plant foods. • Macrobiotic: A diet followed for spiritual and philosophical reasons. There are over 20. A vegetarian does not eat any meat. Whatever your reason for wanting or not wanting to become a vegetarian. antibiotics. nuts. or slaughter by-products such as animal fats. animal foods contain far higher concentrations of agricultural chemicals than plant foods. Consists mainly of raw fruit. Vegetarians live on a diet of grains. This is the most common type of vegetarian diet. A type of vegan diet where very few processed or cooked foods are eaten. poultry. The diet progresses through ten levels. poultry or any slaughterhouse by-product such as gelatin. I have included this section for your personal choice. Being healthier on a vegetarian diet means spending less on health care. vegetables and fruit. You might be surprised to know that there are many different types of vegetarians. in secondary consumption of antibiotics. Vegetarians not eating anything containing dairy products or eggs are called vegans. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. The list can go on and on. growth hormones and other veterinary drugs that are given to livestock animals. becoming increasingly restrictive. • Lacto-ovo-vegetarian: Eats both dairy products and eggs. Vegetarian foods tend to cost less than meat based items. grains and nuts. Not all levels are vegetarian. particularly saturated fats. eventually reaching the level of a brown rice diet. fish. game. milk and milk products. herbicides. including pesticides. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). shellfish or crustacean. The dangers herein. including sterols. or any other animal product. though each level gradually eliminates animal products. with or without free-range eggs. seeds. . • Vegan: Does not eat dairy products. Plants do not contain cholesterol. • Lacto-vegetarian: Eats dairy products but not eggs. are well documented. fish.000 different drugs. The highest levels eliminate fruit and vegetables. These drugs are consumed when animal foods are consumed. eggs. WHAT IS A VEGETARIAN ? A vegetarian is someone who does not eat meat.
though in other cases it may simply mean a lacto-ovo-vegetarian diet. there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production. The women would grow huge gardens that would provide the rest of the nutrition. and pigs to provide food for their families. They were freaked out by the thought of consuming something that at one time could look them in the eye. big business began changing the way food was not only distributed. The term strict vegetarian may refer to a vegan diet. There really is no single vegetarian eating pattern as you can see from the definitions above. but also how it was processed for human consumption. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves. That includes chicken. because choosing to eat as a vegetarian is such a personal decision. Back then. people survived on what they could grow or kill. cows. the food was pure and unprocessed. In fact. WHY GO VEGETARIAN? I've heard some people say that they chose to eat vegetarian because they couldn't bear to eat anything that once had a face. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Many. Men would kill deer. many years ago.Other terms can be used in describing various vegetarian diets. . The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets. Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. Somewhere along the way. though their exact meaning can differ. Persons consuming fish but no meat are sometimes called pescetarians. The meat was cleaned and cured without chemicals or preservatives. but not fish.
some meat processors even inject beef with a red dye to make it look more appealing to the consumer.especially red meat . their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. and other diseases. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume. the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. Meat . This can't be healthy .for anyone! Many animals are also infected with diseases due to poor living conditions.the way animals are killed and the preservatives put into the meat . 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. It's true that the way we process meats can begin in a not so pleasant way. people just accepted the fact that processed foods were a way of life. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. It is a lot cheaper to buy vegetarian foods instead of meat.is often associated with higher risks of heart ailments. They are also often injected with artificial hormones to increase meat production. but others have taken a different turn. even before the animals are sent to a slaughterhouse. Some of us still don't have much concern over our processed foods. Then concern began to arise as to how safe these foods really were. They have decided that eating pure and natural foods instead of processed foods are the way to go. Mad cow disease is a very real illness that causes dire circumstances even death. Once they are killed. and results were published that indicated some of these processing procedures weren't as safe as originally thought.Initially. Studies were conducted. Horror stories include bashing the beast in the head or giving them a shot to the brain abound. elevated blood pressure. Another good reason is that meat is expensive. Plus. In fact. Let's look at some common reasons people give for eating meatless meals.are reason enough for some people to give up meat. These two instances . . surveys were taken.
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. are healthier. As a result. 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. but keep us from getting sick. This is simply not true. Medical studies have proven that a vegetarian diet is easier to digest. and their physical appearance is better.Vegetarians also worry about the amount of natural resources that are required in raising meat for food. A vegetarian diet is healthy because it is typically low in saturated and total fat. and vitamins are all contained in our foods. they live longer. and thus smaller medical bills. GETTING ENOUGH NUTRITION Human beings need certain nutrients to live and thrive. provide a wider range of nutrients. Whatever the reason. They include: . There are six food groups in the vegetarian diet. It's just a more productive and less invasive way to eat that gives way more benefits than not. their bodies are more refined. high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. Protein. Vegetarians are less susceptible to major diseases that afflict present-day society. most people choose a vegetarian diet for health reasons. fewer dental problems. make less frequent visits to a doctor. Certain components of food help our bodies not only operate more efficiently. Their immune system is stronger. A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. there can be little doubt that eating a vegetarian diet is a healthier way to eat. and imposes fewer burdens and impurities on the body. calcium. and enjoy very productive lives. Vegetarians have fewer physical complaints.
• Grains/cereals: wheat (in bread. All these nutrients can be easily obtained by vegetarians from other sources. pumpkin. men need about 55g (more if very active). Potatoes are a useful cereal alternative.• Cereals/grains .tofu. barley. Meat supplies protein. and E. walnuts. barley. tempeh. etc. millet. • Dairy products or Soya products . veggie burgers. soya milk. • Soya products: tofu. hazelnuts. pasta etc). rye. oats. beans. potassium and phosphorous). peanuts.margarine or butter. supplies vitamins A. • Pulses: peas. lentils. oats. almonds. from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. • Seeds: sesame. sesame seeds. fats (including oil). How do vegetarians get ample protein in their diets? From the following sources: • Nuts: hazels. in addition to the above. rye. sunflower seeds. zinc. fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients. Protein is very important in the diet.kidney beans. sunflower. Evidence suggests that excess protein contributes to degenerative diseases. proteins. Still. rice. All are equally important to our well-being. • Nuts & Seeds . flour. cashews. rice. brazils.wheat (bread & pasta). D. chick peas. and the mineral iodine. etc. pine kernels etc. maize (sweet corn). tempeh. Fish. etc. like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. soya protein etc. We also need fiber and water. . Most foods contain a mixture of nutrients (there are a few exceptions. it is worth remembering that everything you eat gives you a whole range of essential nutrients. baked beans. lactating or very active). although they are needed in varying quantities. Nutrients are usually divided into five classes: carbohydrates. maize. Women need about 45g of protein a day (more if pregnant. • Pulses . fat. some B vitamins and minerals (mostly iron. walnuts. • Vegetable oils and fats . linseeds. vitamins and minerals. textured vegetable protein.almonds. • Fruit & vegetables. lentils. Carbohydrate.
You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. as long as our diet is generally varied and well-balanced. Contrary to previous . Adding dairy products or eggs also adds the missing amino acids. but eight cannot be made. Carbohydrates are the body's main source of energy. e. • Free range eggs. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. quiche. A few examples are beans on toast. macaroni cheese. cheese. like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins. It is a normal part of the human way of eating. Single plant foods do not contain all the essential amino acids we need in the right proportions. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. There are three main types: simple sugars. This is not as alarming as it sounds. whether we are meat-eaters or vegetarians. they have to be provided in the diet and so they are called essential amino acids. we don't have to worry about complementing amino acids all the time. complex carbohydrates or starches and dietary fiber. Amino acids are the units from which proteins are made. pasta. The unrefined carbohydrates.g. Because of this. oats. such as potatoes and parsnips. barley. Even those foods not considered high in protein are adding some amino acids to this pool. We can make many of them in our bodies by converting other amino acids. porridge. Most of our carbohydrates are provided by plant food. Refined sources of sugar are best avoided as they provide energy without any associated fiber. The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates.• Dairy products: milk. The sugars or simple carbohydrates can be found in fruit. buckwheat. Complex carbohydrates are found in cereals/grains (bread. yoghurt (butter and cream are very poor sources of protein). rice. it can be made up from the body's own stores. or rice and peas. We mix protein foods all the time. It is now known that the body has a pool of amino acids so that if one meal is deficient. but when we mix plant foods together. milk and ordinary table sugar. muesli. vitamins or minerals and they are also the main cause of dental decay. any deficiency in one is cancelled out by any excess in the other. rye) and some root vegetables. millet. There are 20 different ones in all.
A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. B6 (pyridoxine). B2 (riboflavin). as it is now termed. B12 (cyanocobalmin). orange or yellow vegetables like carrots and tomatoes.belief a slimming diet should not be low in carbohydrates. Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). Fiber can be found in unrefined or wholegrain cereals. linoleic and linolenic acids. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease. Like proteins. fats are made of smaller units. In fact starchy foods are very filling relative to the number of calories that they contain. called fatty acids. are best used for frying as the poly-unsaturated fats. nuts & seeds. pulses and green vegetables. The one thing they have in common is that only small quantities are needed in the diet. B3 (niacin). like sunflower or safflower oil are unstable at high temperatures. or in sufficient quantities. leafy green vegetables and fruits like apricots and peaches. for the manufacture of hormones and to act as a carrier for some vitamins. Mono-unsaturated fats. fruit (fresh and dried) and vegetables. Too much fat is bad for us. pantothenic acid and biotin. Dietary fiber or non-starch polysaccharide (NSP). It is added to most margarines. • B Vitamins: This group of vitamins includes B1 (thiamin). with the exception of palm oil and coconut oil. Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ). . refers to the indigestible part of a carbohydrate food. but a little is necessary to keep our tissues in good repair. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. This is no problem as they are widely found in plant foods. The main vegetarian sources are listed below: • Vitamin A (or beta carotene): Red. such as olive oil or peanut oil. Two of these fatty acids. folate. are termed essential as they must be provided in the diet.
. Details of the some of the most important minerals are listed below: • Calcium: Important for healthy bones and teeth. Vegetable sources of iron are not as easily absorbed as animal sources.Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. cheese and butter. eggs. all leafy green vegetables and potatoes. It is also added to most margarine and is present in milk. soya milks. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. veggie burgers and some breakfast cereals. dried fruits (especially apricots and figs). bread. nuts and seeds (especially sesame seeds). wholegrain cereals. • Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. salad vegetables. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. leafy green vegetables. • Vitamin C: Fresh fruit. The very young. • Iron: Needed for red blood cells. tap water in hard water areas. Found in leafy green vegetables. cereals and bacterial synthesis in the intestine. 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. dried fruits. • Vitamin E: Vegetable oil. but a good intake of vitamin C will enhance absorption. lentils and pulses. These sources are usually adequate for healthy adults. molasses. Vitamin D helps calcium to be absorbed. whole meal bread. cheese. Vitamin B12 is added to yeast extracts. Minerals perform a variety of jobs in the body. eggs. • Vitamin K: Fresh vegetables.
about 99% is in the bones and teeth where it plays a structural role. Osteoporosis can be due to calcium deficiency. cheese. Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle. Sea vegetables are a good source of iodine for vegans. Found in green vegetables. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This causes bones to be brittle and liable to fracture. activating clotting factors. increasing re-absorption of calcium by bones. Metabolites of Vitamin D are important in this. The skeleton of a young adult male contains about 1. This is finely controlled by hormones.• Zinc: Plays a major role in many enzyme reactions and the immune system. This is important in nerve impulse transmission and muscle contraction. sesame and pumpkin seeds. Bone loss occurs with age in all individuals. • Iodine: Present in vegetables. Of the body's total calcium. This involves loss of calcium from the bones and reduced bone density. Calcium is also needed for blood clotting. calcium deficiency may lead to osteomalacia (softening of bones). muscle contraction and nerve impulse transmission. Calcium can bind to a wide range of proteins altering their biological activity. but the quantity depends on how rich the soil is in iodine. This may be related to repeated pregnancy with lengthy breast feeding. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism.2 kg of calcium. lentils and wholegrain cereals. This usually occurs after 35- . In adults. Calcium also plays a role in cell biology. CALCIUM Calcium is the most abundant mineral in the human body. The main function of calcium is structural. Dairy products also have plenty of iodine. Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children.
This is called tetany. A number of substances can inhibit the absorption of calcium. Dairy products. This is thought to be due to animal protein increasing calcium loss from bones.40 years and involves the shrinking of the skeleton. Saturated fats can also lessen calcium absorption. brazil nuts. Lack of exercise. tofu. The risk of osteoporosis may be altered by factors other than diet. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. Calcium loss is reduced if dietary calcium is low. However. In infants and children calcium is retained for new bone growth. being underweight. sesame seeds). Adaptation to both high and low calcium intakes occur. leafy green vegetables. Excess calcium in the blood can cause nausea. Reduced intake leads to increased efficiency of absorption. Calcium balance can be affected by a range of other factors. Calcium is also lost during lactation in breast milk. oestrogen. . nuts and seeds (almonds. Vitamin D is essential for absorption of calcium from the gut. Phytic acid. other research has found no difference between vegetarians and omnivores. found in certain fruits and vegetables can also bind calcium. a component of dietary fiber. diets habitually high in these acids are not thought to have a major effect on calcium absorption. Calcium is present in a wide range of foods. Calcium loss is roughly equal to dietary calcium in adults. urine and sweat. This usually results from excessive doses of vitamin D and can be fatal in infants. Uronic acid. This involves sensations of tingling and numbness and muscle twitches. and oxalic acid. Meat is a very poor source of calcium. Most flour is fortified with calcium carbonate so cereals can also be a good source. Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. vomiting and calcium deposition in the heart and kidneys. However. smoking and alcohol can all increase the risk. Hard water may also provide calcium. In severe cases muscle spasms may occur. Postmenopausal women are particularly at risk from osteoporosis. found in bran. and dried fruit are all good sources of calcium for vegetarians. whole cereals and raw vegetables is one of these. Calcium is lost in the feces. A low level of calcium in the blood and tissues can cause hypocalcaemia. This is due to reduced levels of the hormone. Bone loss is greatest in women following the menopause.
Raised blood cholesterol is associated with an increased risk of heart disease. These can be either saturated. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium.Here are some good sources of calcium: Tofu Cheddar cheese Cow's milk Boiled spinach Dried figs Soy cheese Boiled chick peas Baked beans During pregnancy. The term lipids include both fats and oils. Fats tend to be solid at room temperature whilst oils are liquid. Fats and oils are essentially the same. being made up of three fatty acid molecules to one glycerol molecule. Fats consist of fatty acids and glycerol. monounsaturated or polyunsaturated. having particularly high calcium needs. . Pregnant adolescents are an exception to this. Saturated fat raises the level of cholesterol in the blood. The nature of fat depends on its constituent fatty acids. FATS AND CHOLESTEROL Fats provide a concentrated source of energy in the diet. The building blocks of fats are called fatty acids. Cholesterol is present in animal foods but not plant foods. This depends on the type of chemical bonds present in the fatty acid. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. There are about 16 different fatty acids commonly present in foods. Nearly all the fats in our bodies and in foods are triglycerides. Vegetable fats are generally unsaturated. Fats can be classed as either saturated. A lactating woman can lose up to 300 mg a calcium/day in breast milk. calcium absorption from the gut increases and no additional calcium is generally needed. Therefore. Breast feeding women need extra calcium. it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. monounsaturated or polyunsaturated. Foods rich in saturated fats are usually of animal origin.
Because of this conversion. Unsaturated fats are liquid at room temperature. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. . However. Saturated fats tend to be animal fats and are solid at room temperature. If there is just one double bond then it is monounsaturated. arachidonic acid is not an essential fatty acid as was once believed. rapeseed and soyabean oils. These must be present in the diet as the body is unable to make them itself. As well as being a concentrated source of energy. This process is known as hydrogenation. If there is more than one then it is polyunsaturated. Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. It is present in all animal tissues but is absent from plants. then it is unsaturated. Most fats contain a proportion of each of these three basic types of fatty acid but are generally described according to which type predominates. if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond. Hydrogenated vegetable oils are often present in margarine and other processed foods. fish oils are sometimes used therapeutically. fats act as carriers for fat-soluble vitamins A. lard. Fats are also essential for the structure of cell membranes and are precursors of many hormones. They are usually of plant origin. Cholesterol belongs to the sterol group of fats. E and K. EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. suet and meat fat are saturated fats. 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. For this reason. They are widely present in plant oils such as sunflower. Fats have a number of important functions in the body. Plant oils may be hardened by the addition of hydrogen atoms. D. Butter. These are linoleic acid and alinolenic acid. though fish oils may also be high in polyunsaturated fatty acids. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function. Linseeds and linseed oil are particularly rich sources of a-linolenic acid. converting double bonds to single bonds. Two fatty acids are termed essential fatty acids. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones.
Egg yolks and highfat dairy products are high in cholesterol. including alcohol. eggs and dairy products all contain saturated fats. It has been suggested that trans-fatty acids can increase the risk of heart disease. HDL cholesterol may help protect against the risk of heart disease.Cholesterol is transported in to various proteins. C and E offer protection against free radicals. Anti-oxidants such as vitamins A. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying. These complex molecules are called lipoproteins. There are four main types of lipoprotein involved in cholesterol transport. Hydrogenation of margarine causes this to occur. These are called the cis and trans forms. Olive oil is a monounsaturated fat. Polyunsaturated fats can also generate free radicals. Coconut oil and palm oil are vegetable sources of saturated fats. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL). This can lead to atherosclerosis. Cholesterol is present in all animal foods but not plant foods. Unsaturated fatty acids exist naturally in the cis form. stress and environmental pollutants can increase the generation of free radicals in the body. The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels. The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Lard and suet are saturated fats. Blood cholesterol is more closely related to the amount of saturated fat in the diet. Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. It is the LDL cholesterol which has been linked to heart disease. Cholesterol may form plaques on artery walls if levels in the blood are too high. A number of factors. Unsaturated fatty acids can exist in two different geometric forms. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Meat. Polyunsaturated fats are usually from plant sources. . Saturated fats are nearly always from animal foods. especially when exposed to heat or sunlight. Because of this high blood cholesterol is linked with heart disease. saturated fat raising blood cholesterol. Fresh fruit and vegetables are rich in these anti-oxidants.
headaches. A small amount is present as myoglobin. insomnia. Research has also shown iron deficiency to be associated with impaired brain function. Dietary advice is to reduce this. In developed countries. people with low iron levels having lowered resistance to infection. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency. Iron is essential for the formation of hemoglobin. IRON Iron is an essential component of hemoglobin. avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats. 2/3 of which is present in hemoglobin. Symptoms of anemia include tiredness. . and to use olive oil for cooking purposes.5 and 4. All these symptoms are associated with decreased oxygen supply to tissues and organs. lack of stamina. vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. spleen and bone-marrow. Iron deficiency can lead to anemia. Special emphasis is placed on reducing the amount of saturated fat in the diet. Iron deficiency is the most widespread mineral nutritional deficiency worldwide. Iron also plays an important role in the immune system. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. loss of appetite and pallor.Currently it is believed that around 42% of energy in the typical diet is from fat. which acts as an oxygen store in muscle tissue. It also plays a vital role in many metabolic reactions. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. between 10-20% of child-bearing age women are said to be anemic. transporting oxygen in the blood to all parts of the body. breathlessness. The body contains between 3. Iron deficiency is the most prevalent nutritional problem worldwide.5g of iron. Vegetarian diets tend to be lower in fat than omnivore diets. and iron deficiency in infants can result in impaired learning ability and behavioral problems. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. 1/3 suffering from severe deficiency and anemia. the red pigment in blood. Advice to vegetarians is to keep fat intake to a minimum. The remainder is stored in the liver. However. 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%.
Anderson (1981) found the iron status of long-term vegetarian women to be adequate. Non-haem iron is less easily absorbed by the body than is haem iron. Citric acid. However. pulses such as lentils and kidney beans. Excess dietary protein may lead to health problems. leafy green vegetables. plant proteins may not contain all the essential amino acids in the necessary proportions. Phytates. Good sources of iron for vegetarians include wholegrain cereals and flours. oxalates and phosphates present in plant foods can inhibit absorption. sugars. Haem iron only exists in animal tissues. despite a high intake of fiber and phytate.Dietary iron exists in two different forms. green peppers. Proteins are made up of smaller units called amino acids. amino acids and alcohol can also promote iron absorption. There are about 20 different amino acids. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Iron absorption can also be influenced by the amount of iron in the diet. Unlike animal proteins. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. PROTEIN Being vegetarian does not mean your diet will be lacking in protein. The absorption of iron is influenced by other constituents of a meal. . and some dried fruits. eight of which must be present in the diet. blackstrap molasses. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. whilst in plant foods iron is present as non-haem iron. Fiber may also inhibit absorption. as can tannin in tea. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. a varied vegetarian diet means a mixture of proteins are consumed. Foods rich in vitamin C include citrus fruits. 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. Vitamin C greatly increases the absorption of non-haem iron. the amino acids in one protein compensating for the deficiencies of another. Lowered levels of iron in the diet result in improved absorption. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein. These are the essential amino acids. and fresh leafy green vegetables.
nitrogen and occasionally sulphur. Amino acids are simple compounds containing carbon. the essential amino acids cannot be made and so they must be supplied in the diet. Muscle contraction. hydrogen. Amino acids link together to form chains called peptides. histidine is also considered to be an essential amino acid. However. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate. methionine. protein is used. A typical protein may contain 500 or more amino acids. Good sources of protein for vegetarians include nuts and seeds. Proteins are essential for growth and repair. phenylalanine. . and rice). oats. soya milk and textured soya protein such as soya mince). They play a crucial role in virtually all biological processes in the body. and the transmission of nerve impulses are all dependent on proteins. Most foods contain at least some protein. For children. Certain amino acids can be made by the human body. threonine. soya products (tofu. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein. Protein can also provide a source of energy. All enzymes are proteins and are vital for the body's metabolism. There are about 20 different amino acids commonly found in plant and animal proteins. pulses.Proteins are highly complex molecules comprised of linked amino acids. each with their own unique amino acid composition. isoleucine. and lysine. valine. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. cheese and yoghurt). tryptophan. Many hormones are proteins. Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. cereals (wheat. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function. Excess protein may also be converted to fat and stored. Proteins in skin and bone provide structural support. The eight essential amino acids required by humans are: leucine. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. free-range eggs and some dairy products (milk. The amino acid that is in shortest supply is called the limiting amino acid. oxygen. Different foods contain different proteins. immune protection.
As such. For instance. it has been thought that protein complementing needed to occur within a single meal. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body. such as a grain with a pulse. the amino acids in one protein can compensate for the one lacking in the other. This does not mean that vegetarians or vegans go short on essential amino acids. Many plant proteins are low in one of the essential amino acids. Previously. grains tend to be short of lysine whilst pulses are short of methionine. seeds.Protein quality is usually defined according to the amino acid pattern of egg protein. milk and cheese tend to be of a higher protein quality than plant proteins. This means when two different foods are combined. muesli with milk (soya or cow's). Combining plant proteins. it is not surprising that animal proteins. The limiting amino acid tends to be different in different proteins. cheese or peanut butter sandwich. Here are some more good sources of protein: Chick peas Baked beans Tofu Cow's milk Lentils Soy milk Muesli Boiled egg Peanuts Bread Hard cheese . This is known as protein complementing. and in some cases better. which is regarded as the ideal. Vegetarians and vegans eating a well-balanced diet based on grains. However. This is why plant proteins are sometimes referred to as low quality proteins. Beans on toast. it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. and rice with peas or beans are all common examples of protein complementing. nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. such as meat. than protein from animal foods. Soya is a high quality protein on its own which can be regarded as equal to meat protein. pulses. leads to a high quality protein which is just as good.
DNA production is disrupted and abnormal cells called megaloblasts occur. It contains cobalt. Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories). VITAMIN B-12 Vitamin B12 is a member of the vitamin B complex. involving the degeneration of nerve fibers and irreversible neurological damage. Vitamin B12 is necessary for the synthesis of red blood cells. This results in anemia. However. Because infants and children are growing they require more protein than adults (proportional to their body weight). and algae such as spirulina have all been suggested as containing significant B12. the maintenance of the nervous system.Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. and growth and development in children. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning. seaweeds. 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. they are typically lower in total intake of protein than non-vegetarian diets. Many vegan foods are supplemented with B12. 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. B12 is necessary for the rapid synthesis of DNA during cell division. While vegetarian diets usually meet or exceed protein requirements. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food. Symptoms include excessive tiredness. It is exclusively synthesized by bacteria and is found primarily in meat. particularly the bone marrow tissues responsible for red blood cell formation. Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. Vitamin B12 neuropathy. Fermented soya products. eggs and dairy products. There has been considerable research into proposed plant sources of vitamin B12. If B12 deficiency occurs. This is especially important in tissues where cells are dividing rapidly. . can also occur. Deficiency can cause anemia.
The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. shoyu and tamari. including tempeh.breathlessness. and nori. These cannot be utilized to satisfy dietary needs. 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. and poor resistance to infection. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein. found no significant B12. Vitamin B12 can be stored in small amounts by the body. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. However. There has been considerable research into possible plant food sources of B12. However. Vitamin B12 is excreted in the bile and is effectively reabsorbed. Total body store is 2-5mg in adults. When deficiency occurs. Spirulina. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. folic acid also being necessary for DNA synthesis. have both appeared to contain significant amounts of B12 after analysis. listlessness. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. it is thought that this is due to the presence of compounds structurally similar to B12. Anemia may also be due to folic acid deficiency. Other symptoms can include a smooth. sore tongue and menstrual disorders. B12 is also important in maintaining the nervous system. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. Assay methods used to detect B12 are unable to differentiate between B12 . Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12. pallor. The only reliable unfortified sources of vitamin B12 are meat. In comparison. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. including vegans and some vegetarians. People on diets low in B12. known as intrinsic factor. a seaweed. an algae available as a dietary supplement in tablet form. if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur. Around 80% of this is stored in the liver. dairy products and eggs. known as B12 analogues. may be obtaining more B12 from re-absorption than from dietary sources. seaweeds and algae have all been proposed as possible sources of B12. This is known as enterohepatic circulation. miso. Fermented soya products.
A slice of vegetarian cheddar cheese (40g) contains 0. particularly in areas where hygiene standards may be low. soya milks. ZINC The mineral zinc is present in every part of the body and has a wide range of functions. B12 has very low toxicity and high intakes are not thought to be dangerous. Lactating women need extra B12 to ensure an adequate supply in breast milk. as the B12 analogues can compete with B12 and inhibit metabolism. veggie burger mixes. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs.and its analogues. vegetable and sunflower margarines. Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease. Bacteria present in the large intestine are able to synthesize B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. However. textured vegetable protein. 1/2 pint of milk (full fat or semi skimmed) contains 1. Pregnant women are not thought to require any extra B12. though little is known about this. the bacteria produce B12 too far down the intestine for absorption to occur. Human feces can contain significant B12. Zinc is vital for the healthy working of many of the body's . In the past. The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12. A boiled egg contains 0. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries. it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. Analysis of possible B12 sources may give false positive results due to the presence of these analogues. 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.2 µg. These include yeast extracts. A range of B12 fortified foods are available. Boiling milk can also destroy much of the B12. B12 not being absorbed through the colon lining.7 µg. Vecon vegetable stock. It helps with the healing of wounds and is a vital component of many enzyme reactions. and breakfast cereals.5 µg.
Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. and in liver function. The more sexually active a man the more zinc he will require. and decreased growth rate and mental development in infants. a poor immune response and skin problems. prostate problems. lipids and energy.systems. alcoholics and those suffering from trauma or post-surgery. fatigue. . As a component of many enzymes. Only 20% of the zinc present in the diet is actually absorbed by the body. The recommended amounts of zinc for adult men are 1/3 higher than those for women. Particularly high concentrations are in the prostate gland and semen. It is thought that zinc supplementation can help skin conditions such as acne and eczema. beans and lentils. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. yeast. Zinc is found in all parts of our body. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. diarrhea. 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. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Good sources for vegetarians include dairy products. particularly in association with protein foods. 30% in bone and about 5% in our skin. seeds and wholegrain cereals. The first signs of zinc deficiency are impairment of taste. zinc is involved in the metabolism of proteins. 60% is found in muscle. There are no specific storage sites known for zinc and so a regular supply in the diet is required. It is always better to seek the advice of an expert before dosing yourself with supplements. pulses and nuts. anorexia nervosa. Dietary fiber and phytic acid. nuts. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection. delayed wound healing. inhibit zinc absorption. Zinc has a range of functions. carbohydrates. Other symptoms of zinc deficiency can include hair loss. in the metabolism of the ovaries and testes. in insulin activity. found in bran. wholegrain cereals. Our body contains about 2-3g of zinc.
skin. Various chemicals added to many processed foods can also reduce zinc absorption e. Breast feeding mothers need extra zinc in their diet. semen and also menstruation. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day. 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. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea.Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. urine. Zinc is lost via the feces. . Zinc deficiency occurs where a large part of the diet consists of unleavened bread. but getting started with this new lifestyle takes not only dedication. hair. GETTING STARTED The first thing that you should do when beginning to eat as a vegetarian is to take it slow. Too much zinc will interfere with the metabolism of other minerals in the body. Conversely high levels of zinc in the diet can prevent the absorption of cadmium.g. EDTA. particularly iron and copper. such as Iran and other Middle East countries. but it is thought that demands are met by increased absorption from the gut. sweat. You will have a larger chance of not succeeding if you do it this way initially. phosphates. vomiting and fever. but also some common sense. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. A vegetarian diet makes you a healthier person. Excess zinc is toxic. Pregnant women do need extra zinc. Baking can destroy over half the phytic acid in whole meal bread. A deficiency of zinc in the diet means zinc absorption is improved.
to avoid any embarrassment when friends are cooking for you. this can be difficult. including meat alternatives like mince and sausages made from soya or Quorn(tm). Be careful about hidden non-veggie ingredients in foods. If you've grown up eating meat. Others eat vegetarian food one day a week. Don't be put off by a bit of teasing or ill-informed scare stories. You'll have to change your habits. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. but investing in a cook book is a great way to start. cous cous and all sorts of vegetables. A little later in this book. . then poultry. Educate yourself by reading labels or making all your food yourself. Buy a vegetarian cookbook (or borrow one from your local library). Try something new. but always be a learner when it comes to your body and what you put into it. The important thing is to work out what will suit you and stick with it. then fish.usually from people who know very little about their own health and dietary needs. remember to let them know in advance that you are vegetarian. but you can learn to stay healthy by understanding what it is your body needs. then two or three days and eventually every day. And. Then you can make the necessary modifications to be sure you're taking care of yourself and your nutritional needs. Whether you need simple step by step instructions or gourmet dishes to impress your friends. there are literally hundreds of vegetarian cookbooks around. Learn as much as you can about nutrition and what your body needs to thrive and prosper. take the next step by making sure you always buy free-range eggs and vegetarian cheese. information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. Take a fresh look around the shelves of your local supermarket and health food shop and get to know as many different vegetarian foods as possible. We've given you most of what you need to know in the above chapters. we'll give you some great veggie recipes. pulses. Be prepared to take a little teasing or snide remarks.Some people start out by eliminating red meat first. Vegetarians are sometimes the brunt of jokes and prejudices . As you get more confident about vegetarian food. Join The Vegetarian Society to make sure that you always have access to our expert advisors. Don't go it alone. tofu.
vegetable oil. dairy products. flour. many meat-flavored varieties are actually vegetarian) Yeast extract (e.g. Most people keep a few stock items in their kitchen cupboard or freezer. free-range eggs. Then you'll need to stock up on vegetarian friendly foods.You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. but you don't need to buy everything! In fact. pumpkin.will be suitable for vegetarians . 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. frozen chips etc . Once you get into the swing of things you'll probably find that your shopping bill actually goes down as the raw ingredients for many vegetarian dishes are surprisingly cheap and many also have the advantage of being much quicker to cook than meat. marmite) White wine vinegar (or balsamic for a treat) Peanut butter Canned beans and pulses Canned tomatoes Canned soup Dried pasta Rice Quick-cook noodles Cous-cous Dried soya chunks Ready made pasta / curry sauces Dried herbs and spices Seeds (try sesame.bread. Don't throw that food away. Many of the basics . That includes anything made with animal products or preservatives. Donate it to a church or local food pantry. your new vegetarian lifestyle shouldn't increase your weekly shopping bill because the price of veggie ready meals and frozen foods is usually around the same or slightly cheaper than their meaty counterparts. sunflower and many others) The list looks long.
call ahead and ask if they offer vegetarian entrees and if not. well stocked salad bars. If not. Many of your favorite dishes. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries. pulses or just vegetables. ask your server what is available. If you are going to a quality restaurant or one that is locally owned.html> are more than happy to whip something up. If you find yourself in that predicament. Many have extensive. the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. can something special be prepared. Or worse. that fear keeps them from accepting dinner invitations from family and friends. stir-fry and curries can be made with soya mince. ratatouille. many of the soups are bean based with no meat.Eating vegetarian is a real culinary adventure. scrambled eggs. Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. you can break all the rules. or stick with more familiar tastes if you prefer. Most often than not. you will get a yes. chili. such as spaghetti bolognaise. Bean burgers. DINING OUT For many new or wannabe vegetarians.associatedcontent. Most chefs in quality restaurants <http://www. If you know you are going to be eating in restaurant X on Saturday. baked beans. feeds their ego and gets you an outstanding meal. If not. jacket potatoes. . pizzas. rest assured you can eat almost anywhere and still find a satisfying vegetarian meal. pasta sauces and soups are all suitable for vegetarians already. Look at the soup bars also. Most all of the better chain food restaurants have salad bars. many cheeses and all sorts of ready meals. you will almost always be able to find a vegetarian friendly meal on the menu. all have something vegetarian on the menu. It shows their talent. How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think. veggie sausages.com/theme/609/restaurants. Once you've broken out of the conventional meat-and-two-vegetable routine.
At the big chain restaurants like Olive Garden or the Spaghetti Factory. you can have gazpacho (a cold vegetable . Tell your waiter that you don't eat meat. Order your salad with no meat and you're set to go. which is loaded with vegetables. as it pasta primavera. If you thought you'd never dine again under the Golden Arches. or even a cheese-less pizza topped with vegetables. If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant. you were wrong. Some of your best choices when eating out are to choose ethnic restaurants such as Chinese. get their protein from rice and beans (just make sure that they use vegetable broth. be aware that many Indian dishes are prepared using clarified butter. Hit a Greek restaurant and load up on hummus. Pasta with meatless marinara sauce is a staple menu item. spanikopita (spinach pie) and salad made with a grain called tabouli.just ask that your meal be prepared with vegetable oil instead. offering delicious vegetable entrees. Depending on the chain. And if the gang heads out for pizza. called ghee .some dishes that sound vegetarian on the menu may contain meat or eggs. though. and samosas.try dal. yogurt and fruit or a number of other meatless items off the menu. especially the ovo lactos. delightful little pastries stuffed with meat. Chinese restaurants are great for vegetarians.Italian restaurants are another great option for vegetarians. If you're new to Indian cuisine. The Indian diet has a rich tradition of vegetarianism. and not beef or chicken). If you like Mexican fare. a traditional. Plain cheese pizza. you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy. and restaurants offer a selection of vegetable curries and dishes made with chickpeas. are just as tasty as the meat-loaded kind. ovo lactos have lots of options. which are an excellent source of protein (and delicious). Indian restaurants are terrific for vegetarians. you can add a baked potato. Other ethnic options are excellent choices for vegetarians. and they'll make sure your meal comes the way you want it. Most fast food chains now offer garden salads in a wide variety of different flavors. or Mexican food. baba ganoujh (a delicious eggplant spread). rice and noodles. too. too. as well. such as pasta fagioli. Many Italian soups. Japanese. although not all cities have them. Just take a moment to quiz your server about how the dishes are prepared . you have a delightful adventure ahead of you . don't fret .Even fast food restaurants are getting into the healthy trend. dolma (stuffed grape leaves). spicy lentil dish.
even if your hosts know that you're vegetarian. and you have the research to back it up. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. books and magazines so they can learn more. simply order a salad or baked potato. enjoy the company and have a good time anyway! . Or you may end up in a situation where your hosts simply have no idea of what your needs are. In those cases. If you're the host. the breaded and fried) and bean-and-cheese versions of all the usual favorites . remember that's it's just for one meal . chiles rellenos (green peppers stuffed with cheese. fundamentally.and. you need to make the best of things. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle. If all there is on the table that you can eat is bread and salad.burritos. that your diet is the perfect diet for you. smile and say that they're so delicious that you're happy to enjoy them. But what if you're the guest? Often. loved one that you are indeed paying attention to your health.chat with your tablemates. dazzling your guests with such tasty choices that they'd be foolish to miss the meat. That you feel. Here they are worrying about your health and you are worrying about hurting their feelings. Offer to show them websites.can be problematic for people on special diets. What about eating in other people's homes or having people to your home for dinner? We've all experienced it.both attending them and hosting them . Assure the well meaning. you can make sure that you have a tempting variety of delicious foods. Etiquette is. but often misguided. you really do have to stand firm. about behaving well under challenging circumstances. The choices are more diverse than what you think. if you're questioned. If you're not comfortable with taking a chance on the veggie burger. tostadas and tacos. It's tough. This is one time. they may not know how to feed you. Dinner parties . They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Don't be afraid to ask questions when you are dining out. the family member or friend that just will not accept that you've gone meatless.soup). do so . Even if it's disappointing. enchiladas.
no one will be looking at their plate and wondering why there's still food there . Hide the meat under some lettuce. or peanuts. by all means do that. or didn't. allowing guests to fill their plates only with what they want. Whatever happens. You'll be surprised at what people have to say . you can make them feel extra welcome in your home. When having people to your home for dinner. but you won't be suffering from hunger pangs throughout the evening. or dairy. do what children do . and it's considered rude to draw all of the conversation to yourself in such a manner anyway. no one is really interested in what you can't eat. If you accommodate their needs that same way you'd like yours accommodated in a similar situation. or if there's anything they absolutely hate. ask them if they have special dietary needs. To be blunt. If the conversation is compelling. so you have more time to enjoy your guests. Part of being a terrific host is anticipating your guests' needs. One sure way to make everyone happy is to serve a variety of different dishes buffet style. You can choose to prepare a separate meal in your home for your meat eating guests.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. Even under the worst circumstances there will be something for you to snack on.how about offering the same courtesy to them? When you invite guests to dinner. If you're comfortable handling meat products and are doing it for the courtesy of your guests. and you think there might be challenges finding something to eat. Think about how you'd like to be treated when you go to dinner at a friend's home . It's a choice only you can make! . or your hostess sits a plate of animal food in front of you. and leave some empty space so it looks like you ate something. If someone asks. don't make an issue of your diet. but only do so if you won't be compromising your choices.If there's absolutely nothing on the menu that you can eat. eat. most people won't notice how much you did. stick to your choices and prepare a vegetarian dinner.squish things around and mess up your plate.some are allergic to bell peppers. tell them you're vegetarian and steer the conversation to something else. 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. You should only serve meat if you genuinely feel comfortable doing so. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. It helps them to feel comfortable if they don't want to eat something .
scientists believe that there are other. Out first food is our mothers' milk. the alternative to breast milk. But don't give regular soy milk to a baby less than a year old. At the four-to-six month mark. 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.breast milk is a natural food for humans while cow's milk is not). is made as close as possible to that of mother's milk. Whether or not you breast feed is entirely your decision but. . choose a soybased formula . substances in breast milk that make it superior to infant formula. Infant formula. pesticides or other contaminants that you would if you were eating meat. for most babies. what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead. THE VEGETARIAN FAMILY Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. The timing varies from baby to baby . We all start out life as lacto vegetarians. This isn't necessarily true. (And if you're a vegan and you breast feed. if you're a vegetarian. Cow's milk should never be fed to babies under one year old. The good news is. it's time to introduce your baby to solid foods. In addition to the sugars and other nutrients. too . your breast milk is superior to that of meat-eating mothers . as it's not designed to meet their nutritional needs. it's time to transition to solid foods. as yet unidentified. and when she takes a quart or more of a formula per day and still acts hungry. 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. made just for us and full of all the nutrients we need. and it's all we require or should eat for the first four to six months of life. Should you decide not to breast feed. your child is still a vegan.when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period. Also. breast milk is the optimal food.soy is less likely to cause allergies than cow's-milk-based formulas. as it can cause intestinal bleeding and lead to anemia.So you've decided to become a vegetarian.
you can start offering your child some vegetarian versions of classic kids' favorites. and lightly blanched and cooled broccoli. start introducing high-protein legumes to the baby's diet. As long as it's safe for the baby to chew. If you buy prepared foods. as well as soy cheese and soy yogurt two servings per day. Start with raw. 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. regular soy milk. Raw vegetables can be introduced then. You can buy commercial baby foods or puree your own fruits and vegetables in a blender. Follow the same feeding schedules and advice that you would for any other baby. Good choices are carrot sticks. Adapt the guidelines in the baby books to the vegetarian diet. as almost every baby can digest it easily and unlikely to cause an allergic reaction. Start with cooked grains . you can give him water. 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.You'll want to introduce solid foods slowly. juice. about a half-ounce per serving. buy ones that are free from added sugars. Nut butters should not be fed until after 12 months. so that their systems can get used to the change in diet." take care that the foods aren't too hard. regular soy milk or rice milk. or round. When giving babies "finger foods. hot dogs and sandwich slices . sharp. or any other nutritious liquid. As you ease into the toddler/preschooler years (ages 1 to 4).once your child is old enough to transition off formula.they'll be a bit fussy sometimes. mashed fruits and move on to cooked vegetables like mashed sweet potatoes. starting with veggies that are easy to chew and unlikely to present a choking hazard. Most babies are very fond of lentils. except for not feeding them meat. preservatives and any other additives that your baby doesn't need. Once your baby eats cooked cereal. which can be cooked until fairly soft and have a pleasant. At seven to ten months. large. begin to slowly introduce other foods. Slowly add tofu into their meals and snacks. so if your baby has sensitivity to a food you can easily identify it. Vegetarian and vegan children are just like any other kids . bland flavor. It's smart to introduce new foods one at a time. When your child starts teething (somewhere between 12 and 24 months) they can move on to foods that need to be chewed. lettuce and other leafy green vegetables. an vegetables that adults eat are fine for a child.
What if your partner doesn't support your vegetarian choice? This can be a very sticky situation . cookies and other baked goods Vegetarian diets feature a lot of bulky. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require .Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles. 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. You choose someone to spend the rest of your life with and.add avocado. 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. filling plant foods. One of you is messy. which is calorie-dense and full of good fats. she adores opera. Don't worry about a vegetarian diet affecting your child's growth . but the other is neat. to sandwiches. 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.especially if you have a husband or wife who loves a nice juicy steak on a regular basis. when they were actually taller than average. One partner may be a social butterfly but . too. they sometimes don't get all the calories they require. they caught up by age 10. He loves reality television. and since small children have equally small stomachs. Peanut and almond butters are excellent sources of calories for kids.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. So be generous with the snacks featuring grains. Very young children also need to eat more than three meals each day. as time passes. All marriages are about compromise.
when you're single and dating. and a vegetarian/omnivore marriage has to negotiate many more obstacles than most. If your partner eats meat. and it has to be for them. There are probably far more of those than there are issues on which you don't see eye-to-eye. • Play an active role in shopping and preparing meals. appealing meals so that your partner can see that the diet isn't boring. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. the subject will come up naturally .no two individuals are exactly alike. Buy a few cookbooks and try new recipes to keep things interesting. • Be a positive role model. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism.but you can control how you behave towards them. • Try to get your partner to compromise on certain foods. Cook a variety of tasty. doing laundry. • Acknowledge that your spouse's diet isn't meant to hurt you." particularly if they're simply eating the same diet as most of the other people they see every day. But that's unrealistic . If you judge your spouse harshly for not joining you in your vegetarian journey. • Try to find restaurants where you can eat together. Try to respect their decision. The key to making it work is acceptance of each other's choices. Choose venues that offer both meat dishes and vegetarian options. closing the door to them making that step themselves in the future. • Never attack your spouse's point of view. See if you can get them to eat soy hot dogs. It's understandable. to believe that your ideal partner will share all of your values. so that you can enjoy a fine meal together. especially in public. You can't control what your spouse eats . and the day-to-day struggle of paying bills. veggie burgers and non-dairy cheese at home. it isn't a choice designed to make your life unhappy or more complicated. but still disagree on how to eat. Try to keep in mind that your choice to become vegetarian was a personal one. If your partner is interested.the other's happy to stay home every night with a good book. No one likes to be told that they're "bad. so do the number of "mixed marriages" between meat-eaters and non-meat eaters. As the popularity of vegetarianism increases. . too. on convenience or on habit. Here are a few things for you to consider: • Cherish the issues in your marriage that you agree on. you may be turning them off entirely. • Don't talk endlessly about your diet. whether it is based on ethical principles. Married couples figure out how to adapt to such differences. getting to work and raising children can sometimes make even the smallest difference seem enormous.but don't lecture. You and your spouse may agree on a lot of things.
If they want to change. Again.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 .and if they're not supportive. asking that it's wrapped in such a way that you don't have to look at it. Even if they're supportive of your decision. however . you'll have to deal with them not understanding all the ins and outs of your new lifestyle . this is a huge issue. your children or roommates. Eating together is one of the great pleasures of any relationship. DEFENDING YOUR CHOICE Being new to vegetarianism. and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult. If you can't stand to have meat around you at all.you need to sit down and talk to the people you live with about your dietary needs and figure out the most agreeable way to make it work for everyone. there will still be people who think that your new lifestyle is a weird one. that's great . Whether you live with a partner. and dedicate a special section of the refrigerator to meat storage. Negotiate a menu plan that's acceptable to both of you. accept that your spouse may eat meat sometimes when they're not with you. so only you can figure out the answers to these questions. any more than it's theirs to turn you back into a meat-eater. and nagging doesn't help. You may have to ask the others in your home to cook meat outside on a grill. The first thing you need to accept is that it's not your job to make them change to suit your way of eating.• If you've agreed not to eat meat at home. . your parents. it's more than likely that you're the only person in your household going meatless. you may find them ridiculing your food choices or even actively trying to sabotage you. you can't control what they eat. One thing is certain.and not turning them off by lecturing them! Only you know the dynamic in your home. Although vegetarians aren't looked down upon today as much as in the past.
It all comes down to what your needs are. 3. Learning how to cook without meat can be a daunting task. You don't need to be an expert. 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. Try to find some good vegetarian recipes that you find convenient and enjoyable. and that you can share together. 4. When family and friends begin to question your new meatless diet. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet.perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week. Try out a few of these yummy recipes. here are some helpful tips to allow you to deal with your partner's choice: 1. Here are some great recipes for you to try. you may simply want to negotiate who cooks what. so that nobody's beliefs will be violated.) 5. that all meals served by the Israeli military are kosher. and the compromises you and your family are willing to make. Consider. even though many Israeli soldiers do not normally keep the kosher laws. for example. If your partner has decided to go vegetarian and you don't embrace that choice. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". and prepare your own entrée on the other nights. but it doesn't have to be.If your feelings aren't that strong. take the opportunity to simply and matter-of-factly tell them your reason for wanting to be a vegetarian. Try to see the positive side of your partner's diet. Becoming a vegetarian is an exciting change in your life. while your spouse would be doing so if she/he ate meat. 2. The vegetarian lifestyle will be most difficult for the non-vegetarian. and when . A little compromise and understanding can go a long way. . VEGETARIAN RECIPES Eating meatless doesn't mean all rice cakes and soy burgers. (Vegetarian food is also available for Israeli vegetarian soldiers. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. Recognize that if you eat vegetarian food you are not compromising any principle or belief.
Insanely Easy Vegetarian Chili • 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic. chopped • 1 bunch fresh cilantro. Mix potatoes together with pinto beans. Bake for 20 minutes. Place seam side down in an oiled 9x13 inch baking dish. Set aside to cool. Spoon tomatillo sauce over enchiladas. peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos. chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn.5 ounce) can pinto beans. coarsely chopped. chili powder. un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano . boil tomatillos and chopped onion in water to cover for 10 minutes. or until hot and bubbly. and place in an oiled baking dish. Fill tortillas with potato mixture. drained • 1 (12 ounce) package queso fresco • Oil for frying Preheat oven to 400 degrees F (205 degrees C). Once cooled. salt. toss diced potatoes together with cumin. 1/2 cheese. husks removed • 1 large onion.Potato and Bean Enchiladas • 1 pound potatoes. In a bowl. and spread remaining cheese over sauce. or until tender. Bake in the preheated oven for 20 to 25 minutes. and ketchup. Meanwhile. 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. Fry tortillas individually in a small amount of hot oil until soft. divided • 2 (12 ounce) packages corn tortilla • 1 (15. puree with half of the cilantro until smooth. and roll up. and 1/2 cilantro.
• 1 1/2 teaspoons dried basil Heat oil in a large saucepan over medium heat. chopped 1 egg. split . mix the potatoes and onions. and cook 4 minutes. carrots. Cook for about 8 minutes. red pepper. coarsely shredded 4 green onions. salt and pepper. Cook until vegetables are tender. finely chopped • 1 egg. peeled and coarsely shredded 1 medium onion. Serve hot. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil. and garlic until tender. In a large bowl. Sauté onions.pour off the water and save the remaining potato starch. and basil. divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns. egg. place on skillet and flatten with a heat-proof spatula. Stir in green pepper. Potato Pancakes 4 medium baking potatoes. until brown on both sides. Black Bean Rice Burgers • 1 (15 ounce) can black beans. celery. and reduce heat to medium. green onions. press together about 2 tablespoons of the potato mixture with your hands. For each pancake. and reserved potato starch. stirring occasionally. turning once. oregano. about 6 minutes. The starch from the potatoes will settle into the bottom of the bowl . Bring to a boil. and corn. Wrap the mixture in cheese cloth or paper towels. lightly beaten • 6 tablespoons salsa. and squeeze out the excess liquid into another bowl. Season with cumin. heat skillet over medium-high heat. rinsed and drained • 1 cup cooked brown rice • 1 small onion. Cover. Stir in tomatoes. kidney beans. Stir in mushrooms. and chili powder. combine the potato mixture. and simmer for 20 minutes. beaten Salt and pepper to taste Vegetable oil for frying In a large bowl.
Unwind the roll dough. In a small bowl. from the heat for 4-5 minutes or until cheese is bubbly. Bake in the preheated oven 10 to 12 minutes. or until golden brown. Place 2 rectangles on a 9x13 inch baking sheet. Place a lettuce leaf. and separate into 4 rectangles. onion. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. sour cream mixture and slice of cheese on bun. 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 large bowl. Top each with 2 teaspoons tomato paste. Quick Pizza Sandwiches • 1 (8 ounce) package refrigerated crescent rolls • 4 slices mozzarella cheese • 4 teaspoons tomato paste • 1/2 teaspoon dried oregano Preheat oven to 350 degrees F (175 degrees C). Press the edges firmly with a fork to seal. thickness. mix well. burger. Broil 6 in. Add the rice. Pinch together perforations to seal. mash beans with a fork. sprinkle half of the cheddar cheese and cayenne pepper. combine sour cream and remaining salsa. Sprinkle half of the Parmesan cheese over each tomato. Sprinkle each with 1/4 teaspoon oregano. Caramel Popcorn • 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda . Top with a tomato slice. Flatten to 1/2-in. egg and 2 tablespoons salsa. Cover each with remaining dough. Place 2 slices mozzarella on each rectangle. Tomato Cheese Melt • 1 onion bagel or English muffin. Moisten edges of rectangles with water. Cook over medium heat for 4-5 minutes on each side or until firm and browned.
melt butter. tomatoes with liquid. Pour in a thin stream over popcorn. and bake in the preheated oven 30 minutes. for 1 hour. corn syrup and salt. wine. Bring to a boil. Mushroom and Artichoke Soup • 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil . garlic. stirring constantly. Stir in brown sugar. Remove from heat and stir in soda and vanilla. and saute onion until tender and lightly browned. stirring to coat. zucchini. and continue baking 10 minutes. Place in two large shallow baking dishes and bake in preheated oven. Uncover. butter. In a medium baking dish. and bay leaf. with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid. stir. Remove from oven and let cool completely before breaking into pieces. basil. Monterey Jack cheese.• 1 teaspoon vanilla extract • 5 quarts popped popcorn Preheat oven to 250 degrees F (95 degrees C). Stir heavy cream. and Romano cheese into the vegetable mixture. In a medium saucepan over medium heat. 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). Place popcorn in a very large bowl. sliced • 1/4 pound zucchini. mix onion. Cover. chopped • 1 (8 ounce) can garbanzo beans. until cheeses are melted and bubbly. Heat oil in a medium saucepan over medium heat. Boil without stirring 4 minutes. and continue baking 30 minutes. chopped • 3/4 cup dry white wine • 3 tablespoons butter. Vegetable Chowder • 1 tablespoon vegetable oil • 1 large onion. stirring every 15 minutes. garbanzo beans with liquid.
sliced • 3 pounds carrots. Stir in water. It works well when using a 3 millimeter slicing disk. in order for vinegar to evaporate. Stir in vinegar and cook for approximately 3 minutes. melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour . salt. lightly beaten • 1/3 cup butter. Sprinkle flour over onions and cook for 1 minute.• 3 pounds thinly sliced shallots • 3 small red onions. Banana Crumb Muffins • 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas. garlic and shallots in olive oil and set on low. cayenne. mashed • 3/4 cup white sugar • 1 egg. softened in water • 3 pounds fresh mushrooms. nutmeg. Add dried mushrooms along with the water they soaked in. Using a extra-large stock pot sauté onions. chopped • 3 cloves garlic. sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley Place artichokes in a food processor. pepper. 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. fresh mushrooms and carrots. season with salt and serve. vegetable base. Stir in capers and parsley. Let cook for 15 minutes. Cook for 15 minutes. thyme and sliced artichokes and cook for 25 minutes. slice thinly and set aside.
mix together brown sugar. Roll up dough and cut into 12 rolls. cover and let rest for 10 minutes. room temperature • 1/3 cup margarine. baking soda. beat together bananas. In another bowl.• 1/8 teaspoon ground cinnamon • 1 tablespoon butter Preheat oven to 375 degrees F (190 degrees C). Roll dough into a 16x21 inch rectangle. softened • 1/4 cup butter. After the dough has doubled in size turn it out onto a lightly floured surface. egg and melted butter. mix together 1 1/2 cups flour. Bake in preheated oven for 18 to 20 minutes. Lightly grease 10 muffin cups. 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. Spoon batter into prepared muffin cups. 2 tablespoons flour and cinnamon. 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. Sprinkle topping over muffins. 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. In a small bowl. or line with muffin papers. softened • • 1 (3 ounce) package cream cheese. press Start. packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. In a small bowl. Place rolls in a lightly greased 9x13 inch baking pan. combine brown sugar and cinnamon. In a large bowl. until a toothpick inserted into center of a muffin comes out clean. Stir the banana mixture into the flour mixture just until moistened. Select dough cycle. baking powder and salt. Cover and let rise until nearly . sugar.
about 30 minutes. Add water and mix thoroughly. Stir Fry: Sauté onion and green pepper in oil. confectioners' sugar. move them to the sides of the pan and form an empty circle in the middle for your tofu. Remove from heat and add mustard and margarine. Add salt and pepper to taste YUMMY VEGGIE POT PIE 1 frozen pie shell. 1/4 cup butter. Meanwhile. While rolls are baking. mix in the peppers and onion and keep frying. An Amazing Breakfast Scramble Cheese sauce: 1/2 cup flour 1/2 cup nutritional yeast 1 teaspoon garlic powder 2 cups water 1 teaspoon yellow mustard 4 tablespoons or less of vegan margarine Stir fry: • 1/2 onion • 1/2 green pepper • 1 tub drained and crumbled extra firm tofu (not silken style) • Cooking oil • Turmeric (optional) • Salt and pepper to taste Make Cheese Sauce: Mix first 3 ingredients together in sauce pan.doubled. use extra firm). then add your drained. Spread frosting on warm rolls before serving. Sauté this for another couple of minutes. or fresh dough if you have time 2-3 cups veggie broth <http://vegweb. Heat on Med until thick and bubbly. When they are good and soft. beat together cream cheese. preheat oven to 400 degrees F (200 degrees C). When it looks like you could eat it. You can add some turmeric for color if you like. When it starts to get golden. vanilla extract and salt. Bake rolls in preheated oven until golden brown. about 15 minutes. Set aside.com/products/censura.php?cmd=details&itemid=802> 1-2 potatoes 3 medium carrots . crumbled tofu (don't use silken. Add more oil to the middle of the pan. add the yeast and sauce and mix it all in to coat until that becomes golden brown too.
then add spinach on top. mushrooms. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Meanwhile. or just about anything. till crust is brown and delicious cheese and juice oozes out. Add water and mix thoroughly. Add onion. layer 1/2 cheese on bottom of lower crust. pinto. drained 2 medium onions. chopped 1/4 cup chopped cilantro. Bake at 400 for about 45 min. zucchini. just keep it till later). and close it up as best as you can w/ the torn top shell. Add cooked veggies and coat them w/sauce. Add rest of cheese on top of that. beans. heat broth in large kettle. cook chopped veggies (NOT spinach. and lower heat. cilantro and salsa to sauce. salt and garlic powder. tarragon. Thaw pie shell and take 1/2 out of the tin. black). 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. add spices. nutritional yeast. Roll and push to one . Spoon in veggies and sauce. chopped 1 can olives. 1/2 cup salsa (optional) In medium-large saucepan. Heat on medium heat until bubbling and thick. Place a tortilla in pan and cover in enchilada sauce. Mix it up. olives.A variety of veggies such as green beans. To make sauce. Spoon in filling. Cook in microwave or oven till about 3/4 cooked. Meanwhile. or whatever you like. combine flour. cumin. You can add dairy free milk and use veggie bouillon cubes. Set aside 1/2 cup of cheese sauce in separate container. Remove from heat and add mustard and margarine. Add slowly either cornstarch or flour till slightly thickened.
Add herbed tofu. Add parsley and garlic. Continue until all tortillas filled. repeat process until all noodles are used up. nutritional yeast at this step. 30-45 minutes. top with spaghetti sauce. until it is thoroughly heated. Uncover and bake an additional 20-30 min. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.. herbed tofu 8 oz. Add carrots and veggie broth. Cover and bake 15 min.. spread carrot mixture over top. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. stir well. Place 3 lasagna noodles in bottom of 11x7 baking dish. sliced . keep warm. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles. Usually lasagna takes about 45 minutes to cook thoroughly.end of pan. 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.. Bake at 350 until brown. simmer uncovered for 5 min.. at 375 degrees. Remove from heat. and lemon juice. Easy Marinara Sauce • 3 tablespoons extra virgin olive oil • 3 cloves garlic. cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam. 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. sauté for 1 minute. set aside. place over medium-high heat until hot. Add olive oil to a large skillet. vegan cream cheese. Stir in nutmeg (possibly you could add some about 1/4 C. vegan cream cheese 2 Tbsp. use your own judgment.
remove pan from heat. or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper Preheat the oven to 350 degrees. or until the top is golden brown and bubbly. Stir together thoroughly. torn Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes. or black beans. drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies . Pour the mixture into a lightly oiled. TORTILLA CASSEROLE One 16-ounce can pinto. about 20 minutes. be careful not to burn. and add tomatoes. Add the onion and sauté over low heat until lightly browned. covered.• 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. 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. In a mixing bowl. Cook over medium-high heat and bring to a boil. Remove from heat and stir in basil. preferably organic • 1 to 2 fresh jalapeño peppers. wine. seeded and minced. combine the onion with the rice and all the remaining ingredients. Bake for 35 minutes. Just as the garlic begins to turn brown. BAKED RICE WITH CHEESE AND GREEN CHILIES • 1 tablespoon olive oil • 1 medium onion. water. pink. salt and sugar. 1 1/2-quart baking casserole. Allow pan to cool. Reduce heat to low and simmer. Heat the oil in a small skillet.
finely diced • 2 to 3 scallions.2 cups frozen corn kernels. then cut into squares to serve. heat the margarine or oil in a medium-sized saucepan. etc. half of the bean mixture. overlapping one another. When the noodles are done. and then return them to the pot. Bake the casserole for 12 to 15 minutes. thawed 2 scallions. Pour in the sauce. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. drain them. according to package directions. Bring water to a boil in a large pot. Slowly pour into the saucepan. Add the noodles and cook until just tender. and then add the baked tofu and . then remove from the heat. Mix thoroughly. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved. Add the mushrooms and continue to sauté until the mushrooms are wilted. spelt.) • 1 tablespoon light olive oil • 3 medium celery stalks. or jalapeno cheese Salsa for topping Preheat the oven to 400 degrees. half of the cheese. Combine the first 7 ingredients in a mixing bowl. cheddar. Let stand for a minute or two. Repeat the layers. Simmer gently until the sauce has thickened. diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu. sliced • Salt and freshly ground pepper to taste • Wheat germ for topping Preheat the oven to 350 degrees. In the meantime. 2-quart casserole dish and layer as follows: 4 tortillas. stirring constantly. Lightly oil a wide. minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack. Pass around salsa to top each serving MOM'S "TUNA"-NOODLE CASSEROLE • 12 ounces vegan ribbon noodles (quinoa. Add the celery dice and sauté over medium heat for 3 to 4 minutes. or until the cheese is bubbly.
cooked with a vegetable bouillon cube. Allow to cool for 5 minutes. black or green • Fresh mozzarella balls or very fresh tofu. TORTILLA FIESTA • Flour tortillas. or until the top is golden brown and beginning to get crusty. drained • Cured olives. Top generously with wheat germ. diced and sprinkled with vinaigrette . burrito. Place everything on the table. warmed or taco shells. black olives. letting everyone make their own burritos or tacos with any or all of the ingredients listed above. warmed according to package direction • One or two 16-ounce cans vegetarian refried beans (one can will make 6 to 8 burritos) • Pre-shredded reduced-fat cheddar cheese (or grated cheddar-style soy cheese) • Salsa of your choice • Organic sour cream. Bake for 30 to 35 minutes. large shallow casserole dish.scallions and season to taste with salt and pepper.or soft taco-size. or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice. PASTA AND ANTIPASTO Pasta Ingredients • 1-pound package pasta (thin spaghetti and angel hair are quickest cooking) • 28-ounce jar good-quality natural pasta (marinara) sauce • 28-ounce can diced tomatoes Antipasto: choose several from the following suggested items: • Jarred roasted red peppers. Transfer the mixture to an oiled. soy yogurt. and then cut into squares to serve. warm the refried beans in a saucepan with a little water to loosen. Cook some quick brown rice according to package directions.
Heat as needed in the microwave or in a preheated 400-degree oven. When cool enough to handle. Scoop out the inside of each potato half. green part only. While bringing a large pot of water to a boil and cooking the pasta. thawed and drained • 1/4 cup organic low-fat milk • 1 scallion. and serve. a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Warm up as needed. about 1/4 inch thick all around. thinly sliced • 1/2 cup finely crumbled feta cheese Bake or microwave the potatoes until done but still firm. leaving a sturdy shell. drain it and return it to the pot. prepare a platter or two of antipasto and slice the bread. Stuff the mixture back into the potato shells. the diced tomatoes). SPINACH AND FETA-STUFFED POTATOES • 4 large baking potatoes • One 10-ounce package frozen chopped spinach. • 4 large baking potatoes • 1/4 cup organic dairy. Pass around the Parmesan cheese for topping the pasta.• Baby carrots • Pre-cut broccoli or cauliflower florets • Pepperoncini • Cherry tomatoes • Sliced green bell peppers and/or cut celery stalks Suggested accompaniments: Fresh whole-grain bread and a good wine. cut each in half lengthwise. Stir in the pasta sauce (and if you've used dry pasta. Add the remaining ingredients and stir well to combine. When the pasta is done. or rice cream cheese . soy. Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. MUSHROOM-STUFFED POTATOES.
Combine the mushroom mixture. Add the remaining ingredients and stir well to combine. When cool enough to handle. cover. cut each in half lengthwise. and serve. BROILED MUSHROOMS TERIYAKI • 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar . Heat as needed in the microwave or in a preheated 400-degree oven. with the mashed potato in the mixing bowl. Stuff the mixture back into the potato shells. sliced • Salt and freshly ground pepper to taste Bake or microwave the potatoes until done but still firm. BROCCOLI AND CHEDDAR-STUFFED POTATOES • 4 large baking potatoes • 1/4 cup low-fat organic milk. When cool enough to handle. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. about 1/4 inch thick all around. Scoop out the inside of each potato half. Season with salt and pepper and stir well to combine. chopped • 8 ounces white or cremini mushrooms. Add the mushrooms. or rice milk • 2 cups finely chopped broccoli florets. soy milk. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Scoop out the inside of each potato half. Stuff the mixture back into the potato shells. cut each in half lengthwise. stirring occasionally. leaving a sturdy shell. 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. Heat the oil in a medium skillet. Add the onion and sauté over medium heat until golden. and serve. about 1/4 inch thick all around. leaving a sturdy shell. liquid and all.• 1 tablespoon light olive oil • 1 large onion. Stir in the cream cheese. and cook until they are done to your liking. Heat as needed in the microwave or in a preheated 400-degree oven.
preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar. any variety (portabello. Combine the first 4 ingredients in a mixing bowl and stir together. cover the top of the pie with thin banana slices arranged in concentric. Pour the mixture into the crust and bake for 25 minutes to 30 minutes. remove and discard the stems. Puree the tofu in a food processor or blender until completely smooth. Wipe the mushrooms clean. 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 . CHOCOLATE TOFU BANANA "CREAM" PIE • Two 12. Just before serving. Cook over medium-low heat. shiitake. slightly overlapping circles. thinly sliced Preheat the oven to 350 degrees. and stir. Transfer to a small saucepan and add the chocolate chips. If using shiitakes. Combine the mushrooms with the teriyaki mixture and stir together. then cut into wedges to serve. preferably two. stirring often. until the chocolate chips have melted. Arrange in a shallow foil-lined pan and pour any excess marinade over them. baby bella. maple syrup. or a combination) Preheat broiler (unless using a toaster oven).• 1 tablespoon honey. Stir in the maple syrup. then refrigerate for at least an hour. oyster. Broil in the oven or a toaster oven for 4 minutes. Allow to cool completely. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). cremini. about 4 to 5 minutes. or to taste • One 9-inch graham cracker crust • 2 medium bananas. or until the top of the pudding feels fairly firm to the touch. Broil until the mushrooms begin turning dark and are touched by charred spots. Remove from the broiler and transfer to a serving container. or brown rice syrup • 16 ounces fresh organic mushrooms.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips.
Stir together until the wet and dry ingredients are completely mixed. Pour into a lightly oiled 9-inch round or square cake pan. rice milk. Let stand for a minute or two. at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts. but no batter. Make a well in the center of the dry ingredients and add the applesauce and oil. Combine the applesauce. . optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips. Pour into the flour mixture and stir together until fairly well blended. Stir in the chocolate chips and optional peanuts. Combine the flour. then carefully remove with a spatula to plates to cool. optional Preheat the oven to 350 degrees. then use a whisk until the mixture is smooth. sugar. optional Preheat the oven to 350 degrees. Stir in the chocolate chips and optional walnuts. Bake for 25 to 30 minutes or until golden on top. or until the bottoms are just lightly browned.• 1/2 cup natural style peanut butter. Allow to cool to room temperature or just warm. baking powder. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. DOUBLE CHOCOLATE OATMEAL COOKIES • 1 1/2 cups whole wheat pastry flour • 1/2 cup quick-cooking oats • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 cup natural granulated sugar • 1/3 cup unsweetened cocoa powder • 2 tablespoons ground flaxseeds. and salt in a mixing bowl and stir together. Bake for 10 to 12 minutes. and peanut butter in another bowl and whisk together until smooth. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. and a knife inserted into the center comes out with chocolate. then cut into squares or wedges to serve. preferably cane juice sweetened • 1/2 cup chopped walnuts.
and add the water. or until it's set. cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper. Pour the filling into the crust. Remove it from the oven. Yield 1 tart. Cut in the butter and shortening. chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar Filling • 4 eggs. beat together the eggs and milk. the more water you use. Slice six of the asparagus stalks. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. and cool to lukewarm before removing the bottom. Remove the tart from the oven. Prick it all over with a fork. into 3/4-inch pieces. egg yolk and vinegar. adding an additional tablespoon of water only if necessary. Stir the sliced asparagus. oregano and thyme. the tougher your crust will be.Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter. Mix until the dough just holds together. or to taste Crust: In a medium sized bowl. and salt and pepper into the egg mixture. Make a well in the center of the pastry. a mixer or your fingers until the mixture is crumbly. Bake the tart in a preheated 350°F oven for about 30 minutes. Filling: In a medium-sized bowl. mushrooms. and let cool. beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus. mixing quickly and lightly with a pastry knife. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Baked Ravioli . on the diagonal. combine the flour and salt. Bake it in a preheated 350°F oven for 10 minutes. then stir in the cheese. 12 servings.
Fry each piece in oil until brown . can Italian peeled tomatoes • 1 tsp. In a large saucepan over a medium heat stir place in the olive oil. parsley. hot and golden. pepper and garlic together. Slightly undercook them. celery onion and carrot. sugar and salt in to the saucepan with the vegetables. In a baking pan place in some of the tomato sauce to cover the bottom. peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce Beat eggs. until tender. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. cheese. Add the tomatoes. whole mozzarella cheese-2 cups shredded.• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. package of frozen ravioli • 8 oz. Lower the flame and simmer for 20 minutes. sugar • 1/2 tsp. Place the cooked ravioli in the pan and top with the rest of the sauce. salt • 13 oz. Cover and cook for 10 minutes. Cook the ravioli as described on the package. celery carrot and onion. Chop eggplant. Bring to a boil. eggplant. Place tomatoes in a blender and puree. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. Serve with a crisp salad. The cheese should be bubbly. 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.
Add peppers. coarsely chopped • 4 large tomatoes. or until eggplant is tender but not too soft. minced • 1 Plum tomatoes. stir until coated with oil.on both sides. crushed and minced • 1 large onion. diced • 1 cup Heavy Cream • Parmesan Cheese Combine wine. about 6 to 7 minutes. Keep going till run out. stirring often. Pasta in a Creamy White Sauce • 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots. After you layer them coat them with sauce and sprinkle with mozzarella (lots). quartered and thinly sliced • 1 small eggplant. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly. about 8-10 min. Cover and cook for 10 minutes. . Add eggplant. mix well. Cover and cook over low heat about 15 minutes. until softened. Add 3/4 cup of the cream and boil until slightly thickened. stirring occasionally to keep vegetables from sticking. Add tomatoes. Drain on paper towel and then place them in a baking pan with sauce on the bottom. stir to combine. Take remaining 1/4 cup cream and toss with pasta. Spoon sauce over pasta and top with parmesan Ratatouille • 2 tablespoons olive oil • 2 cloves garlic. heat olive oil over medium heat. or 2 cans (14. cubed • 2 green bell peppers. shallots and tomatoes to pan and cook until reduced to 1/2 cup. coarsely chopped. and herbs. about 2 min. Add garlic and onions and cook. zucchini. 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.5 ounces each) diced tomatoes • 3 to 4 small zucchini.
Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. crumbles 1 pt. Let it cool down. pkg. Mozzarella. 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. etc. Boil pasta until al dente. 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. frozen chopped spinach 1/2 lb. Combine oil & lemon juice (for salad dressing. cottage cheese 4 eggs 6 tbsp. . Let it cool. Feta Cheese. flour 1/2 tsp salt 1/2 tsp. butter Preheat oven to 350 degrees.) Place tomatoes on baking tray. Bake tomatoes for 45 minutes until wrinkled & shrunken. Cut each tomato in fours. pepper. Season the tomatoes for taste (salt. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese. pepper 2 tsp. Bake for 25 minutes at 350 degrees Spinach Pie 1 10 0z.Rigatoni With Tomatoes.
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. rinse with cold water and let drain.In another bowl mix together salt. To tell if it is done. Place filled manicotti over sauce. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Then cut it into pieces and serve hot Vegetable Kabobs • 1 medium eggplant • 2 medium zucchini • 2 ea. the pie is ready. Let the pie cool for a few minutes. Bake an additional 5-8 min or until cheese is melted. Uncover. Bake the pie for one hour. sprinkle evenly with cheese. marjoram. Then combine the two mixtures into one bowl and stir well. heat oven to 400. In medium bowl combine all filling ingredients and mix well. Pour remaining sauce over manicotti. flour and eggs. Serve with Italian bread or garlic bread sticks . Let sit for one half hour. If it comes out clean. crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Grill or broil until colour shows on vegetables. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. stick a knife or toothpick into the center of the pie. Make sure you spread it evenly. about 10-15 minutes. Meanwhile. Thread onto metal or soaked bamboo skewers. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. pepper. Fill each manicotti with mixture.) • 2 tsp garlic. Vegetable Stuffed Ravioli 8 pieces uncooked manicotti FILLING • 1 Cup Julienne. Drain. etc.
chopped • 1 red bell pepper. Add soy sauce. vegetable stock. peeled & grated • 1 medium carrot. Continue cooking. until vegetables are crisp-tender. bok choy. Fry 2-3 minutes on each side or until golden brown. Pour about 1/2 cup batter on hot griddle. 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. about 5 minutes. sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice In a wok or large skillet over high heat. chopped • 8 oz. red bell pepper cut in short. lightly coated with non-stick cooking spray. combine ingredients. celery. mustard. shiitake mushroom caps thinly sliced • 1 med. sliced diagonally • 2 c baby bok choy. or until they begin to soften. cook onion and garlic in oil for 3 minutes. stirring frequently. water chestnuts. thin strips . grated • 1/4 C onion. chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery. Serve over rice. bell pepper. Works great on GEORGE FORMAN grill (tilt it up a little if too runny) Hunan Chow Mein • 1 med onion.Veggie Burgers • 1 small zucchini grated • 1 medium uncooked potato. mix well. and mushrooms. water chestnuts. grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl.
When it begins to smoke. Add tamari or soy sauce. about 5 minutes. Drain again and reserve. Mix to blend well and set aside. Bring 1 quart of water to a boil in a small saucepan. if desired. add the remaining 1/4 cup of peanut oil and the garlic. bell pepper and bok choy. Add the carrots. and vinegar. stirring occasionally. add 2 tablespoons of peanut oil and the lightly beaten eggs. simmer until vegetables are crisp-tender. 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. Stir briefly. 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 ginger and garlic. and peas. Add sesame oil. Drain noodles. Stir until the eggs are firm but moist. add to skillet with vegetables. lightly beaten 1 carrot. Add broth and sugar snap peas. Serve hot. Place a wok over medium-high heat. Pour in the sauce and cook until the rice is heated through. cook 3 minutes. Set aside. cook 1 minute. tossing well. cook 30 seconds. Meanwhile. 3 to 5 minutes. Sprinkle with peanutes or cashews. red pepper. in 1/2" cubes 1 red bell pepper. heat oil in large deep skillet or wok over medium heat. stirring occasionally.• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. Drain and rinse in cold water. in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Place a small skillet over medium heat. Add the carrot and boil 1 minute. Add mushrooms. When it begins to smoke. celery. Transfer the eggs from the skillet to a small bowl and break them into small curds. Stir in the rice and stir-fry 1 minute. . stirring frequently. Stir-fry 1 minute.
pkg. oregano. 1/2 cup of the picante sauce and 1/2 cup of the cheese. cook the potatoes in boiling water until tender. let the salad stand for at least thirty minutes before serving. After the potatoes are tender. drained 1/4 tsp chili powder Heat oven to 350 degrees. egg product. 8x8x2 inches. drained & chopped Start by washing and cutting the potatoes into bit-sized pieces. crumbled feta cheese • 1 sweet red bell pepper. press in bottom of baking dish. drain them and move the potatoes to a mixing bowl. Next. Mix beans and remaining 1 cup picante sauce. spoon over rice mixture. Do not overcook! While the potatoes are being cooked. seeded • 1/2 c chopped green onions • 1/2 c black olives. This dish will keep well in the fridge for up to a week. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Let stand 5 minutes before serving. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. After all of the ingredients have been thoroughly (yet gently!) mixed. and rosemary. mix the oil. frozen spinach 4 med tomatoes 1 c shredded mozzarella cheese . 6 servings Spinach Stuffed Tomatoes 10 oz. vinegar. They are done when you can easily stick them with a fork. Mix rice. leaving the skins on. Sprinkle with remaining 1/2 cup cheese and the chili powder. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients.Potato Salad • 2 lbs med. with nonstick cooking spray. Spray square baking dish. 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.
Let stand for 20 minutes.1/4 c finely minced onions 1/4 c grated parmesan cheese 1/2 tsp salt 1/8 tsp pepper 2 tbsp minced parsley Cook unopened spinach on high for 4 minutes. Sprinkle with remaining mozzarella and parsley. soy sauce. Invert tomatoes shells on paper towels to drain. Let stand 5 minutes. In another large bowl mix cabbage. Toss the cabbage mixture with the vinaigrette. shredded • 2 Asian pears. Asian pears. carrot. Spoon evenly into tomato shells. garnish with chopped green onion and toasted sesame seeds. sugar. Serve salad in a large bowl. Chop pulp finely and add to spinach. honey. parmesan. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through. Chili Cheese Soufflé • 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese . Put in large bowl. 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. cilantro and sesame seeds in a large bowl. This salad goes well with grilled meats and fish. Slice and hollow out centers of tomatoes. green onion and red pepper. salt & pepper to spinach mixture and blend well. onion. Asian Slaw • 1 head of Napa Cabbage. drain well and squeeze dry. Discard seeds. peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion. Add 1/2 cup mozzarella cheese.
Prepare pasta (shell or tube pasta suggested). Bake at 350 degrees 5060 minutes. Rapidly add vodka. (The alcohol burns off but makes tomatoes "come alive". Cook on low heat for 30 minutes.• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. 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. . salt. garlic. 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. Set off burner and allow cheese to melt into soup. Add chopped white part of green onion. Simmer for 2 minutes. Add red pepper flakes. prepared according to package directions Melt butter over high heat until bubbly. heavy cream. Pour into greased 9x13" pan. Add parmesan cheese at the end of cook time. and pepper. then add 1 cup of heavy cream and simmer for one minute. Simmer tomatoes with the two cheeses for three minutes.
cream cheese • Chopped fresh chives or edible flowers for garnish. . Carefully put a layer of spinach and crumbled feta cheese into the crust. Combine potatoes and 1/4 cup onions. press into pie plate as crust.Mix completely with the sauce and serve immediately. Vermont Cheddar Pie • 2-3 cups diced. top with parmesan then cheddar cheeses. Sprinkle with seasoned salt and garlic powder. garlic powder • 3/4 cup chopped steamed spinach • 1/4 cup freshly-grated Romano cheese • 1/2 cup white cheddar • 2 eggs • 1/2 cup low fat milk • Parsley flakes • Paprika • 1/3 cup feta cheese Grease a glass pie plate. Bake at 350 for 1 hour. Garnish pie: make a small circle of 1/4 cup onions in center of pie. chopped • 1 tsp. white pepper • Dill weed to taste • 2 pkgs. milk. sprinkle paprika in a larger circle around parsley flake circle. quartered and sliced • 2 cans of 15 oz. Combine eggs. vegetable broth • 2 onions. salt-free lemon/herb seasoning • 1/2 tsp. par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. Zucchini Soup • 4 medium zucchini. pour carefully over cheeses. 8 oz. sprinkle parsley flakes in a larger circle around the onions.
Serve hot over warm. onions. Cook mixture until soft. 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. approximately 20 to 30 minutes. After beans have been cooking for approximately 2 hours.In a saucepan. Bring to a rolling boil. chicken broth. add remaining liquid. New Orleans Style Red Beans & Rice 1 lb bag of red kidney beans 1 large onion. Add all other ingredients. Garnish with chopped chives or fresh flowers. Then blend in zucchini mixture. Add to a large pot and cover beans with water until water is two inches above bean line. white rice. or until beans are very soft and a red gravy is produced. a portion at a time. mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice . pepper and dill weed to taste. Blend the cream cheese in blender until smooth. Chill over night or until very cold. until smooth. chopped green onions and rice. Cook for approximately one more hour. then cover and reduce to a low heat and simmer. Add season salt and continue to simmer this combined mixture for another hour. 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). Now add chopped green onions and additional season salt if desired. except seasoning meat. add zucchini.
A combination of exercise and diet is the best way to lose unwanted body fat.500. This is just a start for you. In response. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup. 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. it helps the body maintain its useful muscle mass. Prepare a medium-hot skillet. The athlete who diets and does not exercise loses not only fat but muscle tissue as well. one should eat less and exercise more. not fat. There is no quick and easy way to improve body composition. many more recipes out there for vegetarians. There are many. and it may also help keep the body's metabolic rate high during dieting. lightly oiled. Athletes must consume a minimum number of calories from all the major food groups. women require at least 1. . In other words. as a result.200 calories. Athletes should avoid diets that fail to meet these criteria. Not only does exercise burn calories. since weight lost through these practices is mostly water and lean muscle tissue. with the calories distributed over all the daily meals including snacks.• 2 tbsp powdered sugar Mix all ingredients together very well. it tries to conserve its fat reserves by slowing down its metabolic rate and. final mixture will be a little lumpy. Dieting alone can cause the body to believe it is being starved. Losing fat safely takes time and patience. This ensures an adequate consumption of necessary vitamins and minerals. Be creative and use your imagination. it loses fat at a slower rate. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss. This can negatively affect his physical fitness. A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1.
Aerobic exercise. Aerobic exercise is best for burning fat. cross-country skiing. In addition. the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass. As a result. fat. Good nutrition is not complicated for those who understand these dietary guidelines. exercise to music.Fat can only be burned during exercise if oxygen is used. and mental alertness. To be properly nourished. This section gives basic nutritional guidance for enhancing physical performance. and jumping rope. Exercise alone is not the best way to lose body fat. is the best type of activity for burning fat. Guidelines for Healthy Eating Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. For an average-sized person. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness. Anaerobic activities. swimming. proper nutrition plays a major role in attaining and maintaining total fitness. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. fat is seldom the only source of energy used during aerobic exercise. such as sprinting or lifting heavy weights. a mixture of both fats and carbohydrates is used. bicycling. Aerobic exercises include jogging. rowing. he needs to run or walk 35 miles if pure fat were being burned. most people would need to run or walk over 50 miles to burn one pound of fat. walking. swimming. bicycling. running or walking one mile burns about 100 calories. Because there are 3. will not make up for poor health and exercise habits. and rowing. which uses lots of oxygen. Diet In addition to exercise. especially in large amounts.500 calories in one pound of fat. crosscountry skiing. athletes should regularly eat a wide variety of foods fro-m the major food groups. examples include jogging.selecting a variety of foods from within . Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. walking. A good diet alone. In reality. stair climbing. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. however. Instead. good health. if any. burn little.
You will need still more calories if you are more than moderately active. multiply your body weight by 13 if you are sedentary.079 cal. Even snacking between meals can contribute to good nutrition if the right foods are eaten. x 0./min.034 calories per pound per minute. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. To estimate the number of calories you use in normal daily activity. A well balanced diet provides all the nutrients needed to keep one healthy. and durations. A high intake of fats. Avoiding an excessive intake of fats is an important fundamental of nutrition. The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. while participating in archery. Similarly. a slow. or negative) can be determined. 150-pound male will burn 11.079 cal. and 15 if moderately active. Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types. a person will burn 0.1 calories per minute (150 lbs. especially saturated fats and cholesterol. progressive disease. and a typical. a person running at 6 miles per hour (MPH) will burn 0. = 5. as shown in Figure 6-3. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack./lb.85) or about 710 calories in one hour.1 calories/ minute) or about 305 calories/hour. For example. CAD. that is. x 0./lb. balanced. a 150-pound person would burn 5. Another dietary guideline is to consume enough calories to meet one's energy needs. = 11. intensities. Keeping a daily record of all foods eaten and physical activity done is also helpful. has been associated with high levels of blood cholesterol. Weight is maintained as long as the body is in energy balance. results from the clogging of blood vessels in the heart. as shown in Figure 6-4. Thus. . they should eat three meals a day.each group. 14 if somewhat active. For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance./min.034 calories/minute/lb. when the number of calories used equals the number of calories consumed.85 calories/minute (150 lbs. the state of energy balance (positive. The result is a rough estimate of the number of calories you need to maintain your present body weight. Good dietary habits help reduce the likelihood of developing CAD. The blood cholesterol level in most Americans is too high. By comparing caloric intake with caloric expenditure. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet.
whole wheat bread. it is important to eat foods every day that are rich in complex carbohydrates. The body uses fat to help provide energy for extended activities such as a one-hour run. Water is an essential nutrient that is critical to optimal physical performance. Foods rich in complex carbohydrates (for example. Carbohydrates are the primary fuel source for muscles during shortterm. potatoes) are the best sources of energy for active athletes. Because foods eaten one to three days before an activity provide part of the fuel for that activity. the chief fuel burned is carbohydrates. In addition. high-intensity activities. Athletes often fail to drink enough water. age. Very intense activities use more carbohydrates. we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. Examples include weight training and the APFT sit-up and push-up events. and training sport. water lost through sweating must be replaced or poor performance. depending on body size. vigorous activity can use up most of the carbohydrate stores in the exercised muscles. Athletes . As a result. can result. Cool. especially when training in the heat. Repetitive. plain water is the best drink to use to replace the fluid lost as sweat. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). It is also important to avoid simple sugars. rice. Finally. Concerns for Optimal Physical Performance Carbohydrates. high-intensity activities. we should reduce our daily cholesterol intake to 300 milligrams or less. Initially. but to no more than 10 percent of our total calories. the contribution from fat gradually increases. 'but as the duration increases. sex. in the form of glycogen (a complex sugar). It plays an important role in maintaining normal body temperature. Individual caloric requirements vary. We should increase our intake of polyunsaturated fat. such as candy.It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. are the primary fuel source for muscles during short-term. pasta. because they can lead to low blood sugar levels during exercise. At least 50 percent of the calories in the diet should come from carbohydrates. Sweat consists primarily of water with small quantities of minerals like sodium. up to 60 minutes before exercising. The current national average is 38 percent. and possibly injury. The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. The evaporation of sweat helps cool the body during exercise.
are helpful under certain circumstances. LOWERING CHOLESTEROL In order to understand why it is important to lower cholesterol. drinks that exceed levels of 10 percent carbohydrate. Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. This can improve endurance. During periods of intense aerobic training. who have a high proportion of lean body mass. can lead to abdominal cramps. The primary functions of protein are to build and repair body tissue and to form enzymes. .5 grams per kilogram of body weight per day). and after exercise to prevent dehydration and help enhance performance. during. it is necessary to first understand what cholesterol is.should drink water before. if any. On the other hand. too much cholesterol in the body has damaging effects. Weight lifters. nausea. Many people believe that body builders need large quantities of protein to promote better muscle growth. which are usually simple carbohydrates (sugars) and electrolytes dissolved in water. these drinks should be used with caution during intense endurance training and other similar activities.8 grams per kilogram of body weight.5+ hours) at intensities over 50 percent of heart rate reserve. and diarrhea. Most people meet this level when about 15 percent of their daily caloric intake comes from protein. Therefore. The recommended dietary allowance of protein for adults is 0. one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate. Protein is believed to contribute little. these beverages can provide a source of carbohydrate for working muscles.0 to 1. 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. Although cholesterol has purposes and is important to overall health and body function. Cholesterol is a fatlike waxy substance and is produced by the liver. During intense training. Sports drinks. to the total energy requirement of heavy resistance exercises. 1. one's need for protein might be somewhat higher (for example. 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 prolonged periods of exercise (1.
Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides. Lipoproteins equip the cholesterol to move around the body. and produces bile acids which are proven to aid in the digestion of fat." As with some fats. which is another form of fat. HDL is either reused or converts to bile acids and disposed. the levels build up and cause damage by clogging your arteries. it plays a life-giving role in many functions of the body. With too much cholesterol in the body.) HDL transports cholesterol from cells back to the liver. the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol. though. Understanding the Types of Cholesterol While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. meat and eggs your cholesterol elevates. The purpose of this ebook is to inform. produces hormones such as estrogen and testosterone.Cholesterol forms every cell within the body. You want to ensure that your levels of this cholesterol remain . Instead. the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. High cholesterol can be avoided! With a nutritious diet. cholesterol cannot be dissolved in the blood. In fact. When you eat saturated foods such as dairy. vegetables. This is known as "good" cholesterol. alternative ways to manage your cholesterol without having to rely on medications. In fact. On the other hand when you eat foods such as fruits. molecules called lipoproteins carry cholesterol to and from cells. The two main types of lipoproteins are: High Density Lipoproteins (HDL. educate and provide healthful options. This puts you at serious risk for disease such as heart and stroke. As we progress with "30 days to lower cholesterol" you will learn healthy. When the cholesterol level is appropriate. This is done simply from reducing cholesterol by 1%. When cholesterol is at a good level it works to build and repair cells. there are several different body functions and several different substances that make up our understanding of "cholesterol. and grains you can maintain optimal health as they do not contain cholesterol.
Obviously. family history of heart disease. Low Density Lipoproteins (LDL. For some. consider renting the documentary movie "Supersize Me. .) LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. and diabetes mellitus. we are setting ourselves up for problems. since having too low levels of HDL . Eating fast foods and convenience foods results in eating too many fats and salts. The results on his cholesterol and body health in just 30 days are truly frightening." This documentary details the attempts of one man to live on fast foods and little exercise alone. Understanding the Causes of High Cholesterol Besides diet.high for optimum heart health. As you work to lower your "bad cholesterol" it is important to also take steps and to keep your HDL levels normal. a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Due to heart risk factors 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. when we speak of having "cholesterol levels" we mean more than one number. In addition." Lifestyle issues and high cholesterol: When we opt for convenience in eating over nutrition.may lead to heart problems. and aids to remove LDL from your artery walls. which can raise our bad cholesterol levels. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. If you want to see a graphic representation of this. gender and the heritage of the individual. gender. 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. To maintain optimum health. Other factors involved in this risk are age. some people require a very aggressive approach which includes cholesterol lowing medication.even when other cholesterol levels are normal . HDL aids to ensure protection from the risk of heart attack and/or stroke. smoking.
Diet: An important consideration in eating is choosing lower fat. It is never too late to start on this path. Age and Gender: Cholesterol levels increase with age.A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. Buy cooking oils that are unsaturated. work harder and start earlier in adopting a healthy lifestyle and eating plan. If you have a family history of heart disease and high cholesterol levels. Your Arteries and Cholesterol The job of your arteries is to pump blood. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive.prevents arteries from working their best. The Dorsal Aorta or the main artery branches out into many smaller arteries. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. the cholesterol level starts to increase. Just 20 minutes of aerobic exercise. each day will lower cholesterol. Heritage: Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate. Too much cholesterol in the blood . High levels of bad cholesterol may even prevent arteries . Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. including walking. Once a woman starts menopause. Exercise does not have to be a large time or money commitment. 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. Women generally have a lower level than men from age 50 to 55.especially bad cholesterol . While there is not much that you can do about your age. Use low fat cooking sprays to replace heavy oils whenever possible.
and the main reason behind the blocking of arteries is high levels of bad cholesterol. 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 . High cholesterol levels fill arteries with thick substances that prevent your body from working well. and strokes. No matter what your current health. Arteries are constructed of a tough exterior and a soft. The inner layer is smooth and allows the blood to flow easily. In a healthy person. smooth interior. Each artery has three specific layers: The outer layer The middle (muscular) layer The inner layer.or bad cholesterol levels that are elevated but not considered "very bad" . The middle layer is elastic and very strong. The main cause behind heart disease is this thickening of the fatty deposits in the arteries. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. As the heart beats.from functioning at all.can increase your chances of heart disease or stroke. it is critical then that we keep arteries free of bad cholesterol for optimal health. It helps pump the body's blood. This means that if you want to prevent heart disease. Consider: Heart disease is one of the leading killers in North America. since cholesterol can actually lead to blockages in your arteries. Each are made up of epithelial cells. the arteries expand and are filled with blood. eating a better diet and getting exercise can help keep you healthy. this system works effectively and the blood can carry oxygen and other essentials throughout the body. Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. Your heart becomes starved of required blood. For this reason. Even having "borderline" cholesterol levels . heart attacks. The heart relaxes and produces enough force to push the blood through. you need to keep your cholesterol levels in a healthy range. If this happens often enough you can suffer a heart attack or a stroke.
You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. you can take steps to regain your health by following a low cholesterol and low fat diet. Consume less than 200 milligrams of dietary cholesterol each day. Sea salt is a better option. if you have elevated levels of high cholesterol. Limit your sodium intake to 2400 milligrams a day. the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat. Being overweight can contribute to cholesterol and to heart ailments. your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this. this sort of diet will also make you feel generally healthier and more energetic as well. or follow the limits for dietary cholesterol that your doctor sets for you. If you have too high cholesterol. Receive 25_35% or less of your day's total calories from fat. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. In fact. The effects over all will be immediate. You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. 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. Adapting to a Cholesterol Friendly Diet Once your doctor has confirmed that you have high cholesterol. try to lower your saturated fat intake as far as possible. Again. especially if you have very high cholesterol. but reducing your intake of all salts is the better choice. a healthy diet is the one thing that you must absolutely do in order to ensure heart health.Eating is one of the things that can affect your cholesterol level a great deal. . In fact. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. As an added benefit. If you need assistance seek out a nutritionist or dietician.
hot dogs. salad dressing and sauces. . which can wreak havoc on your heart health.Refuse foods made with harmful trans fats such as margarine. 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. These foods include: Oats. High cholesterol foods include: Organ meats (this includes liver. bologna. and especially processed meats such as deli meats. dry beans. rye. which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt. poultry. sausages. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. • Enjoy foods high in soluble fiber. Limit and eat only in moderation if at all: Highly processed foods. eggs and nuts each week. You can keep the skin on to seal in the juices so long as you remove the skin before eating. including select cuts of meat. fish. 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.
If you have always felt deprived while following low-fat diets in the past.that North Americans face. choose leaner cuts. One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels . Select fish such as cod that has less saturated fat than even chicken or other meats. Increasing your intake of fresh (not canned. those nations that eat more fruits. As an added bonus. 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. you do not have to worry as much about eating too many fruits and vegetables. While you do not want to overeat. Consider all the vegetables you may not have tried yet (please note that this list is not . Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels. Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat. chicken.and have lower cholesterol levels as a whole. The white "marble" is fat that can increase your cholesterol. To put it simply. and grains are healthier . white meat. fish. there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. In fact. Making Healthy Eating Better One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. and cuts that have less white "marbleized" texture. and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. but some fruits and vegetables have been linked to lowering cholesterol in patients. you can avoid this in the future simply by eating more fresh fruits and vegetables. When most of us think of "veggies" we think only of a few. Even the leanest cuts of meat. 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. there is no such worry.When selecting meat. vegetables. you can eat far more fresh fruits and vegetables than meat products and remain heart healthy.not to mention the higher rates of obesity . not poached. With vegetables and fruits. You can only eat small portions of animal products before you have to worry about cholesterol content. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.
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. not just the seeds. there are many delicious brands of peas. can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan . sugar snap peas.there are too many vegetables to list here . mung beans. green peas. lima beans to azuki beans.complete . and many others) Bean sprouts Lentils Peas (again. kidney beans. from black beans. runner beans. These may include snow peas. chickpeas. soy beans. and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds. red 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. green beans. navy beans. broad beans. many which you likely have not tried before. borlotti beans.
Fuji. Mcintosh. Arlet. There are many types of mushrooms. 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. Kandil Sinap. you will be stunned by the range of lettuces out there. from the common to the exotic. Empress. Liberty. orange. Gala. . Centennial Crab. Jonagold. Blushing Golden. yellow and red peppers. these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these. it is a fungus. Empire. Mantet. Honey Crisp. Braeburn. not just their size. Mutsu.Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce. 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. some quite rare. from butternut to acorn to pumpkins and gourds. differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes. including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables. red potatoes. and others. Cortland. Chieftain. Try the following varieties: Akane. 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.
Chinooks. and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas. Stanley Prune_Plum. Monmorency cherries. cranberries. currants. Reliance. Wilson Juicy. Baby Bananas. Watermelon. boysenberries. Russet. Virginia Gold. Patricia. Beirschmidt.Northern Spy. Dietz. many kinds. gooseberries. nannyberries. Bartlett. Starking Delicious Plum. loganberries. elderberries. Canteloupe. Lapins. there are dewberries. cloudberries. wineberries. and sweet cherries such as Black Russians. among others) Pears (including Asian pears. and others) Persimmons Pineapples Plums (including Mt. Canary. Starr. blueberries. Opal. Unize Plum. Red Haven. and Sensation Dwarf Peach. and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices . sea grapes. Yataka. Royal Plum. Baking Bananas. Yellow Transparent. bilberries. huckleberries. barberries. Red Astrachan. Honeydew. and others) Clementines Dates Figs Grapefruits Grapes (there are many. and others) Berries (besides the usual strawberries and raspberries. Hedelfingers. Empress Prune_Plum. ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water. Red Secor. Cassava. and others) Cherries (from sour cherries. crowberries. Apple Bananas. lingonberries. bearberries. Red bananas. and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore.
Over the next 30 days. you will want to cook your own meals more often. find a variety of fresh fruits and vegetables you have not tried and try them. avoid all fast-food. Make it a mission to buy some fresh fruits and vegetables you have not tried. The secret to low-fat eating is to make eating the right foods as attractive as possible. use this list of fruits and vegetables. you will naturally choose foods that are good for you and for your heart. convenience. every week. The fact is. Convenience foods. 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. Read about new varieties of fruits and vegetables and try them as well. If you want to lower your cholesterol over the next 30 days. Your taste buds and your cholesterol level will thank you for it. Look back over the list of fruits and vegetables . Print the list and circle all the fruits and vegetables you have not tried. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them. and sugar. In fact. Cooking and Cholesterol If you want to lower your cholesterol. are notorious for offering poor nutrition and plenty of fat. When you have many types of healthy and delicious foods to choose from.treat it like a checklist of the food adventures you could have with food. salt.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. and prepackaged meals. Realize that these lists of fruits and vegetables is far from complete . Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. of course. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this. This will add variety to your diet and make it much easier to eat plenty of the foods you need to lower your cholesterol and stay healthy. . most of us have tried only a small fraction of the fruits and vegetables that are out there. what we are really saying is that we do not have enough variety of fresh fruits and vegetables in our diet.
You can also create a very low fat salad dressing by combining half an avocado with some herbs . Japanese. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen. Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. cut more veggies into a salad.no matter how harried your schedule: If you are very busy and tired at the end of a long day. Use good olive oil instead of butter. tomatoes. cucumbers. If you have recipes you cannot part with. Buy some fresh herbs. Choose fresh ingredients . Cooking to lower your cholesterol is not very hard. If you must use salt. but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own. even if you are lost in the kitchen. 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. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals . switch ingredients to healthier alternatives. There are many recipe books at your local library . Not only is this healthier for you. herbs) and garnish with a few nuts. low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely. zucchini. you can easily create a salad that is enticing. Simply chop up some favorite salad greens (mescalin mix. Raw food. and drizzle the salad with olive oil and lemon juice.the very freshest you can. Don't overlook cookbooks that feature Chinese. use only a pinch of the best sea salt you are able to buy. carrots. 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. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever.and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Keep fresh ingredients on hand and don't tempt yourself by keeping convenience foods and junk food in your house.This isn't hard to do. Vegan. Wrap some veggies in a tortilla. Use these to add flavor to your cooking rather than relying on salt. and Indian recipes.
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. Add your favorite fresh herbs (basil is a good choice) and combine. Fruit Salads: Chopping up some of your favorite fruits. Avoid croutons. Simply cook the pasta in a pot. opt for skinless poultry. and lemons can make a beautiful and attractive salad that is very low fat. Shred your favorite vegetables or cut them into very small pieces. If you do want to add meat to your salad.and lemon juice.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. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. berries. You can make similar meals with rice or even low-fat tofu. Sandwiches: Sandwiches are quite easy to make. Combine until blended. 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. Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. This can be a very tasty combination and is still quite healthy for you. . whole milk products such as chesses. Instead of fats or mayonnaise on your sandwiches . from fresh pasta or dried pasta to vegetable pastas and rice pastas. use lean and skinless chicken or other poultry. If you are craving desserts. Pastas: There are a number of pastas available. Add the pasta and toss until the vegetables are the desired consistency. and other high-fat foods in your salads. Experiment with different fruit combinations to find different tastes. It can also be a great quick breakfast on days when you are in a rush. but some combination of this recipe can give you a tasty meal with less fat. eggs. bacon bits. Avoid highly processed deli and sandwich meats. Many prepared pasta dishes use plenty of salt or cream-based sauces. If you are using apples or other fruits that tend to "brown" in your salad. Instead. This makes an excellent and very healthy snack. a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. 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.
fat.simply place the fish on the cedar. cover with lemon juice and possibly herbs and grill or bake until done. so overindulging in these will certainly not allow you to keep your heart healthy. If this does not work. puddings made with low-fat milk that make lower-fat alternatives. Also. 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. Lean meat dishes: When you have chosen your lean cuts of meat. and hydrogenated fats). calories. take care to read the labels on these snacks and choose the brands with the least sugar. 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. these products still do often contain sodium. Jello. polyunsaturated. fruit sherbert. If you absolutely crave a dessert or snack. plenty of calories and some 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. and cholesterol . skim. Choose only lean meats. and poultry rather than red meats. you can get planks of cedar that are perfect for baking or grilling fish . and sugars. or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages . and salt that you can. sodium. fig and fruit bars. Enjoy white meats. try to stave off the craving with fresh fruit. occasionally eating low-fat desserts and snacks such as angel food cake. At many fish shops. though. 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. wafers. fish. For example. However. you can make these foods even healthier by reducing the amount of fat you use in preparing them. Consume fat free. low-fat yogurt. animal or graham crackers.many are very high in sodium. calories.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.
pickled or tinned foods. Odds are. because they were not needed. If you cannot find fresh produce out of season. You learned to like some foods as a child. you may nit get the same strong images in your head. However. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. Think of the last ten food advertisements you have seen. Face it. 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. there is a huge market for convenience and "junk" . though. they were for less-than.a large. adopting a very low-fat diet and healthier lifestyle is often challenging. try frozen foods that have no sauces or other ingredients added.even when those foods are processed and contribute directly to higher cholesterol. Today. especially if we have followed less than ideal eating and life patterns for some time. Although we may know which foods we should be turning to and which lifestyle changes we need to make. Traditionally. It sounds crazy. 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. When you think of a salad. juicy burger with all the toppings. spiced.and likely this has been the doing of advertisers. consider two secrets that can help make lowering your cholesterol over the next 30 days far less painful: Secret #1: Advertising Can Help You Lower Your Cholesterol. less than healthy foods have needed advertising. prepared. we don't always do what is right. most of us have been taught which foods are healthy and low in fat and which are less than good for us. but you have also learned to associate certain foods with certain ideas and ideals . 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 .Choose fresh rather than processed. but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. simply because salads and vegetables are advertised a lot less. you likely picture the hamburger you see in advertisements . When you picture a hamburger.healthy processed foods.
even those that are fatty and terrible for your cholesterol . and lower your cholesterol over the next 30 days as well. Take a look at those high-fat and cholesterol-high foods. Also avoid radio ads and restaurant advertisements in magazines and newspapers. 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. If this describes you. 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. 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. Is it any wonder that restaurant meals .they add ambience to make the meals more attractive and appealing. Most people see the majority of food advertisements on television. 2) Make good-for-you foods appealing. this is exactly what restaurants do to advertise their food when you are actually in the restaurant . and sodas to the amount of space given to the produce section. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Odds are. but many times these foods are less than great for your cholesterol level. avoid the television for a while and watch your cravings for fatty foods decrease. There is no reason why your heart health should suffer because some advertiser is good at their job. good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. When you visit your local grocery store. This is no mistake. junk foods.foods. After all. they are placed at eye level. Advertisers do an incredible job at making foods attractive. . Add some music or candles to your dinner. much as restaurants do.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. sugary foods. compare the amount of shelf space given to convenience foods. Often. though. In too many grocery stores. Is it any wonder that it is hard to walk by the foods you know are less than healthy for you? You can turn the power of advertising in your advantage. In fact. they come in brightly designed packages that grab the eye. Figure out where you see advertisements for foods and then avoid those ads. 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.
By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting.such as "delicious" and "juicy" described about fatty foods. try to find ways to make these foods less appealing. and other foods you are trying to avoid during the next 30 days. and look up stories about the disgusting things people have found in the fast foods and convenience foods." This is not likely to make you crave these foods especially since you are always hearing great adjectives . This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. For example. Advertisers work very hard to make sure that you remember jingles and descriptions of foods . and disgusting. cold. Whenever you find yourself craving foods that are high in fat or sodium. 4) Use a little negative advertising. 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. Collecting and reading stories about the hairs and other unappetizing things that have been found in convenience food will make these foods seem far less attractive. imagine them in the worst possible light .as mushy. 3) Describe foods in a way that makes them appealing to you. watch out for negative words. Advertising works by staying with you.For the next 30 days. You can use the same technique to make good-for-you low-fat foods seem appealing. If you find that you crave convenience foods. you will find it much easier to stick to a low-fat diet . Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats. Ask your friends and family for their dining-out horror stories. This will make bad-for-your heart foods seem far less attractive. recall the times you have had terrible fast food or convenience food meals. fast foods. greasy. Secret #2: Make High Cholesterol Harder than Lowered Cholesterol. congealed. Try to do the same thing as advertisers .that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown. use a little negative advertising.without feeling cheated or deprived. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted. .when buying food that is good for you. As soon as you are aware that you are craving the foods.
but prevent fruit flies. That way you are far more likely to reach for low-fat. For the next 30 days. you are more likely to turn to them when you are feeling hungry. If you make healthy foods more attractive and visible. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol. or other appliances and gadgets that make heart-healthy and low-fat cooking more likely. try to find ways to make cooking in your kitchen more appealing. There are several ways to set yourself up for cholesterol-lowering success: 1) Get rid of bad-for-you foods and temptations. 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. . When you make your meals yourself. 4) Get lots of appealing heart-healthy foods into your kitchen. healthy foods over the next 30 days . 3) Eat in. and other temptations around. 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.and are less likely to cheat on your new eating plan. If you keep cookies. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. If these things are not in your home. Also get rid of any fliers. you are far less likely to be tempted by them. If you have a deep-fryer.and for life! . as you work to lower your cholesterol. if you can. advertisements. or menus from take-out places and restaurants. 2) Give them away to a friend or food bank. fried foods. you are more likely to cook at home rather than being tempted to eat out. go through your home and get rid of the foods that you should be eliminating or cutting back on. Covered mesh containers are available for fruits these containers allow fruits to ripen and stay visible. If your kitchen is an enticing place to cook. you should eat in and eat foods you have prepared yourself almost all the time. While you are cleaning out your kitchen. you are more likely to reach for them when you are hungry. you can easily reduce how much fats and sodium goes into each meal. wok. Invest in parchment paper. Replace your foods with lowerfat or healthier alternatives. a rice steamer. You do not have to invest a lot of money for this.What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. 2) Make your kitchen a heart-healthy place. no-stick cooking ware. give it away. Hang up some nice curtains or at least get rid of the clutter.
This is especially a problem since we so often equate social times with eating . Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. or in your home rather than in restaurants or cafes that feature rich foods. make it a habit to meet friends at places that don't have food as a major entertainment.listen to music or watch a movie on a portable DVD player as you cook. 7) Get help in the kitchen. Whether you get help from a roommate. consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. cooking with someone else tends to be more fun. then find some way to make cooking time more fun . After a long day at work. coffee shops. and have the opportunity to spend time with others who are concerned about heart health. This will ensure that you have all the fresh ingredients and healthy meal ideas you need. 9) Get motivated.5) Consider taking a heart-healthy cooking class. 8) Socialize without food. and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself.we meet friends at restaurants. put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. once you learn to cook healthy and delicious meals. 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. You will learn many recipes and cooking tips for heart-healthy eating. Meet friends at the gym. This can be an excellent way to make healthy eating fun especially if you feel out of place in a kitchen. it can be too daunting to come up with a menu and then cook a meal from scratch. child. so that there is no excuse to turn to convenience food. 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. on hiking trails. If you can't find someone to help you. or spouse. Many of us take in excess calories and fats when we eat out with others. For many of us. Find ways to get yourself motivated to eat well for life. If you have very high cholesterol. 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. Over the next 30 days. Plus. and pubs or we have movie nights that include take-out pizza. Or. but we often leave eating to chance. fear is a great motivator. Most of us plan our days and our finances. . This can make heart-healthy eating more difficult. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. The hard part is staying motivated to keep the diet plan up for weeks.
Make sure that you eat different fruits and vegetables . and cholesterol in each of your foods is causing you stress. 13) Make cholesterol-friendly eating easier. high-sodium "fast foods. If Tuesday work meetings leave you reaching for cookies in your office desk. this is very simple. Keep low-fat yogurt and other low fat foods around for fast snacking. and beside each item. When you prepare a meal. vegetables. On a paper. If your walk home from work takes you past a favorite restaurant you find hard to resist. types of fat. You are unlikely to be satisfied with eating the same salad or the same types of healthy meals each day. milk products) should be smaller still . and you will reach for these foods rather than turning to high-fat. find a way to get out of the meetings or take a walk after the meeting instead of reaching for food. sodium.no larger than a pack of cards. Sound too simple? Not at all. 12) Figure out your eating dangers and find ways to overcome them." 11) Make heart-healthy food more interesting. either get a small gadget that will count the grams and amounts for you (you can even get programs for your computer or palm pilot that will count this for you) or simplify by eating more of the good stuff and less of the bad. Most of us have specific emotions and events that may make us turn to comfort food. Whether it is general stress. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. Keep cut up fruits and vegetables in your refrigerator to make stir-fries. If counting fat grams. If you can make low-fat alternatives easier to reach for than fast food. simply make sure that most of your plate is taken up by fresh fruits and vegetables. list ways you can avoid the situation or at least make better choices when you are faced with it. fruits.10) Make heart-healthy food more convenient. it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives. fiber. The portion size of grain should be smaller and the portion size of animal proteins (meats. Find new low-fat foods that you can enjoy and make it part of your eating plan to look up new low-fat recipes and foods each week so that you are always enjoying foods that are new and healthy for your heart. and other healthy meals easier. salads. Post your list in your planner or other visible place so that you will see it. list the times you are more likely to want to eat. or meetings with your boss. then you may need to find a different route home. Sometimes. you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. sadness boredom. and other low-fat foods are among the most convenient foods out there. Luckily.
That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. this may not be enough. but for most people interested in lowering their cholesterol. egg yolks. and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. Use olive oil as your main source of fat and refuse other dressings or sauces . 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. or easily digested by all. SUPPLIMENTS Use of dietary supplements Food supplementation is a multimillion-dollar business. Variety is still important because bars and powders are not always low fat. and convenience or restaurant meals entirely. full-fat dairy products. Supplement product labels must include the words "dietary supplement". Eliminate foods such as organ meats. skinnier. There is no one magic pill or powder that you can take that will make you stronger. inexpensive. This will not make your cravings for less-than-healthy meals go away. or give you more energy. If you are considering supplements. as well as concentrates. Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Nor are supplements a substitute for regular exercise. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. but it will go a long way towards ensuring that you don't give into the cravings. There are thousands of supplements on the market. this simple formula will be a snap to follow and will actually lower your cholesterol.do your cooking with the olive oil. metabolites. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Eating a variety of foods on a regular basis is the most important step toward this goal. Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Supplements include vitamins. Over the next 30 days. If you are on a very strict low-cholesterol diet. you must weight the purported benefits against the potential risks . constituents. minerals. and extracts of these substances.each day so that you get a variety. lower your cholesterol by making sure that reaching for lowfat. heart-healthy foods is more appealing and automatic than reaching for high-fat foods. amino acids. all of which are easily accessible to athletes. herbs. botanicals.
Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. If a product makes claims that sound too good to be true. First. you are probably still missing out. Today's foods often do not contain enough of the nutrients that your body needs to be in your best physical shape. even if you think that you can do this through the foods that you eat. what do you take? First off. There are two routes to take. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. But. Get another opinion! Supplements can help to improve your body's function because you are giving your body exactly what it needs to do the work right. if you have a need to lose weight. Quality is very important if you want to see benefits from supplementation. How do you know how much to take? That's a trickier question. the claims probably are too good to be true. you can probably find a supplement or several that can address those problems for you. These individuals can also help provide you with the information you need regarding improving your conditions. make sure that you have a reliable source. Therefore. But. Giving your body the nutrients that it needs to make it through the day is essential to your well being. Don't assume that any information that you find is reliable. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. quality is essential to success here. it sometimes needs additional supplementation to take it to the best level it can be at. 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. While a diet that's full of nutrient rich food should not be replaced. It's like always giving your car premium gas and oil to do its job even better! . problems with gaining weight or other conditions. find out what type of supplements you can take for your individual needs and problems. Another source for information is the web. In addition to this. find a good quality multi vitamin and take that as directed. Again. look for supplements that can offer weight loss benefits. First off. start by finding a health food store or a vitamin supplier. If you have heart problems. For example. Information is key.(and cost) before deciding to use any product.
Another important supplement is whey protein. When ATP is depleted within the cell. including both elite athletes and untrained individuals. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. without oxygen. the cell can no longer contract. The fastest method. and pancreas. For the majority of the population. or adenosine triphosphate. Approximately 40% of the body's creatine stores are free creatine (Cr). is through CP. Some of which perhaps are not particularly useful. This phosphate portion bonds to the ADP. This process takes place in the kidneys. Creatine is used for the resynthesis of ATP. and replaces that amount through dietary intake and fabrication within the body. Once CP stores within the cell are depleted. arginine. while the remaining 60% is stored in form of creatine phosphate (CP). Creatine phosphate is "split" to yield the phosphate portion of the molecule. I can gain 5 kg of muscle in just two weeks using creatine. turning it back to ATP. Creatine is also a very good supplement for gaining muscle mass. . ATP. Creatine works by increasing the water volume within your muscle cells. mainly found in red meat. the bonds in the ATP molecule are split. Creatine is manufactured naturally in the body from the amino acids glycine. liver. There are many different varieties of whey protein. Creatine is a natural constituent of meat. and methionine. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise. There are several though that are very useful. is the "power" that drives muscular energetics. Creatine is the most popular and commonly used sports supplement available today.There are thousands of different supplements on on the market. the body must use other methods to replenish ATP. The energy released by breaking this bond powers the contraction of the muscle. I have been using multivitamin supplements and vitamin B supplements for 20 years. creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. When a muscle is required to contract. The typical male adult processes 2 grams of creatine per day. but you will be able to find a high quality supply at your local health food store or if you look on eBay. There are several 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. yielding ADP (adenosine-diphosphate).
However. Follow along closely. This is a huge advantage for the body builder as this means you will be able to work harder and longer losing fat and building up muscle. you must use your creatine regularly instead of sporadically for it to be effective. In the "loading phase" which is where you begin adding creatine to your diet. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. therefore the body will quickly move to other methods of replenishing ATP.03. you should be consuming .7 grams in the maintenance phase. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced. Essentially.Supplementation with creatine increases Cr and CP within the muscle. You can also calculate creatine dosage according to body weight and mass. After that. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. so you would require 2. Creatine is safe for most everyone to take with the exception of people with renal issues. it's recommended that you stick to 5 grams per day. It can also delay fatigue during repeated workouts.2 kg multiplied by . Many people like to take their creatine in a shake as it most often comes in the form of powder.3 = 27 grams of creatine per day After the loading phase. The periods are brief because the ability of a cell to store CP is limited. the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. allowing further capacity to regenerate ATP. though. this could get confusing! Not really. the dosage is 20 grams a day for five to seven days. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. the formula would look like this: 1 lb divided by 2. There are two way to decide what dosage of creatine you should take. So if you weight 200 pounds.3 grams of creatine per kilogram of body weight. your weight is multiplied by . Creatine is also thought to increase the body's aerobic abilities. creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. Experts say in the "loading phase". Glutamine . In other words.
Again. The remainder is in the lung. it usually comes in powder form. It is the single most important nutrient in a body building regimen. This includes stress that the body is under during periods of exercise. brain. . 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. Over 60% of our amino acids come in the form of glutamine. However. you'll need both creatine and glutamine alike. and speed up growth hormone production. If you want to build a ripped body. promote healing. our body can produce more than enough. Glutamine is a nonessential amino acid that is produced naturally by the body.Another popular supplement among body builders is glutamine. but if you really want to grow your body mass. increasing protein through weight gainers or protein powders is necessary. Many people are choosing to supplement daily due to the long growing list of benefits. Of course. The typical American diet provides 3. 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. Two to three grams has been found to help symptoms of queasiness. Protein The importance of protein to a body builder is a no-brainer. Protein is what makes up and maintains most of the stuff in our bodies. and stomach tissues. If you have too little glutamine in your system. so you'll want to take it with milk or in a shake. This two to three gram dosage used post workout builds protein.5 to 7 grams of glutamine daily which is found in animal and plant proteins. you'll need to be careful not to overdo it and monitor the amount of protein you are consuming. Much of your protein will come from your diet. repairs and builds muscle and can induce levels of growth hormone found in the body. prevent sore muscles. Under normal conditions. Sixty percent of glutamine is found in the skeletal muscles. it can result in muscle loss. glutamine reserves are depleted and must be replenished through supplementation. You have to have a positive nitrogen balance in order to gain muscle mass. during times of stress.
causes vasodilation (an expansion of the internal diameter of blood vessels). so you can take it in a shake just like with other powdered supplements. Whey is the best investment because of its capacity as a postworkout recovery supplement. As we said before. It also signals muscle growth. When on low-carb diets whey can function as an alternate source of energy. Many body builders take nitric oxide for a variety of reasons. You can also add in some fruit for flavor. which in turn leads to increased blood flow. As with creatine. oxygen transport. it's good to combine your protein with some form of carbohydrate for maximum results. 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. The extreme hunger of the cells and the fast-acting properties of whey will make sure you use the best window for recovery to the fullest. It also supplies the most amino acids that bodybuilders use. the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. It often comes in pill form. Nitric Oxide is present for a brief moment. If not. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. Its unfortunate high cost however makes me advise you to use it sparingly. Nitric oxide also comes in powder form as well. sparing hard-earned muscle protein and glutamine stores within the body.The best type of protein supplement on the market is whey protein because it is the highest yield. Combine the powder with some eggs. So whey is the best protein. Unfortunately this pump is only temporary. when a muscle contracts and blood vessels dilate. Nitric Oxide Another powerful supplement you can take as part of your body building program is nitric oxide. especially on a diet. and should be taken in the manufacturer's recommended dosage. ice cream. Nitric oxide promotes extended ability to life weights. and increases strength along with stamina. the best time to take your protein supplement is post-workout. Whey protein is the only choice when on a diet however. which is the muscle pump we are familiar with. and olive oil. a key molecule manufactured by the body. . speeds recovery. The release of nitric oxide creates surges of blood flow. delivery of nutrients to skeletal muscle and a reduction in blood pressure. low-fat milk. Nitric Oxide.
you can take. and low sperm count.There are many other supplements. . general energy and well-being. Steroids and Growth Hormones We're not going to spend a lot of time on these because they are certainly not recommended. All steroids eventually change to estrogen which causes feminization in men. They can cause serious liver damage and even lead to liver failure. But those are the only ones I prefer to take apart from ginko biloba. However. They help the body fight the ill effects of these diseases and promote healing. Steroids increase testosterone production which can lead to overly aggressive behavior. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine. Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. They also enhance performance making a person stronger and extending their stamina. they are illegal. 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. However. this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack. especially if you use them together synergistically. That causes an enlargement of the breasts along with an increase in fatty deposits. which is known as stacking . Both of these substances are highly controversial. a decrease in libido. They are used in treating a variety of health problems including AIDS. and other serious diseases. but they are used by body builders all over the world. steroids have some serious health implications when taken for reasons other than therapeutic. cancer. complexion. so it's good for your brain. Steroids do have some advantages. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. 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. Using the supplements mentioned you'll see some results quickly. and in many places. Ginko is great for circulation.
At these times a good sauna. Following is a list of recuperation techniques and a description of them. Even using various methods to help your body recover.Growth hormones stimulate the elements in the body that make muscles grow. your mind is a powerful tool and it helps you through each step of your day. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions. 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. They can make you bigger quicker. They are naturally produced by the body. though. A Healthy Emotional Life As you can assume. it still takes time. 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. ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work. but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body. but many body builders take them to basically tell their muscles to get bigger. You can get huge. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. a massage or soak in a hot pool will reduce the feelings of fatigue. You will still need to take time to rest though. MENTAL TRAINING Mind Fitness. perhaps it's better to cut down on the workouts and allow for your body to recuperate. RECUPERATION Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. They can be dangerous. as well. but more and more women are getting interested in it as well.
For example. the importance of having a healthy brain is very evident. there is evidence that says that you can actually push off the onset by some time if you do the right things. There are many different ways that this can happen. Emotional health is an important battle that everyone must strive to improve. For this particular battle. Keeping your mind active. including the simple fact that you may have to battle illnesses more often and with greater intensity. you need to exercise your mind. for many people living in today's hectic lifestyle. you need to be fully capable of thinking clearly. should something emotionally troubling happen to you. there are many ways that your mind's fitness may not be the right level that it should be. such as a death or deception. Emotional Health Another aspect that you probably don't want to talk about is that of emotional well being. your body's health is directly related. it's anything but easy to make it through the day without dealing with some type of stress or pressure. There are many various ways that you can improve your emotional state by learning how . Although you may be wondering just how you can control your minds fitness. you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle. the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. 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. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen. you need to be able to effectively deal with it and then to move on. First.Yet. What's Healthy? For your mind to be in a healthy state. performing mental tasks and you need to be able to conquer problems effectively. believe it or not. When you are emotionally or mentally unfit. challenged and attentive is essential to your well being and this fight. several key things must play a role. In fact. In addition. The mind's health is quite an important aspect and. 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. While life affects each one of us. A Healthy Brain With the onset of Alzheimer's happening to more and more people. plays a significant role in the quality of life and the longevity that you have in your life.
Stress Management Yet another factor that plays a significant role in the well being of your mind is that of stress. feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle. During these times. Spiritual well being is a critical factor in maintaining your health. Sometimes it may be important to remove the stressors from your life. of course. you do all that you need to do and there's nothing limiting you. Not only does it pull you down through causing large amounts of emotional trauma. Believe it or not. It can help you to tackle even challenging tasks with more ease and with success. too. But. . This is a personal decision. the right social activity is one way to improve your emotional health. have you actually reached the highest level that you can? Usually people struggle with this aspect because of the vast number of misbelieves about mental and emotional well being. but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about. After all. you can consider them. learning to effectively manage stress is important. It can lead to various health issues physically. the need for spiritual well being is even more evident because it places a significant role in your self esteem and your outlook on your own life. but that's not a common occurrence. mental turmoil and even times when they are so stressed that they can not function properly. For those that do believe in a Higher Power. it can often play a role in the way that you see your life as well as in your emotional state of mind. too. mentally unstable and unfit. While there isn't always a need to be religious or spiritual. Those that are spiritually fit.to react to critical situations. most people go through stages of depression. Indeed. While you can't take away everything in your life that causes stress. and you. you may think that you have nothing to worry about. but it also causes all types of physical problems for those struggling with it. Where Are You Now? When it comes to determining how mentally fit you are. Spiritual Well Being Spiritual well being is yet another consideration that you need to take.
For many millions of people. Yet this is a dangerous situation. Do you hate the life that you are leading. Do you have physical pain that is not the result of an injury? This could be stress related! 2. Do you feel anxiety. 1. consider this scenario that happens over the span of time. stress and angry often? What does it feel like and how intense does it get? 5. too. To determine where you stand in mind fitness. 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. now. 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. It's easy to go to the food to get the satisfaction that you need. ask yourself these questions. 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. Be honest. you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life. While you may not want to do this. While food never used to be so readily available. are you unhappy with your lifestyle or do you have regrets about your life? All of these things play a role in how mentally fit you are.Yes. . For example. it hurts to hear but just like your body goes through illness. or are eating whenever you feel like it. there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness. Emotional eating is eating when things go bad. If you have trouble sleep. this is one of the prime reasons that they are overweight or unhealthy in their diets. For the most part. 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. Improving the fitness of your mind not only improves your daily life but increases your longevity. your mind can be struggling at the same time. Do you struggle to make the goals that you set for yourself? 4. although you may not realize it.
you didn't do the job right. The first step in fighting the way that food makes you feel. though. You can't make the right decisions. Now. You are a failure. you hate your job so much that the only thing that makes it feel better is eating something bad for you. and you'll see differences in the way that you feel and the way that you see the world. 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. fatty lunch. your self esteem drops. A health self esteem is one that's confident but not overly macho. As your self esteem drops.. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness. In just a bit we'll talk about some of the ways that you can have good mind fitness. Remember when we said this fitness plan was going to be fun? Here there are many great ways to improve your emotional and mental fitness through fun methods. You should be able to feel confident in the decisions that you make and in the way that your life is moving. Soon. it's also one of the worst things you can do for both your physical and your mental health state. the pounds are creeping onto your hips. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. Emotional eating is one of the hardest cycles to break. Soon.these are all things that people end up saying to themselves when they are emotionally depleted. You aren't any good. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. yet if left intact. you almost purposely make the situation worse by eating bad. . You become upset at yourself.You begin by getting stressed at work. How Can You Improve? How can you improve your mind's fitness? There are many great ways to make this happen. you find yourself in even more problems. In fact. is to recognize that there is a connection between the way that you feel and the way that you eat... Just look at you. which includes emotional eating. Confidence is built on many things including the fact that you have to realize that you do have weaknesses and you do have limits to your abilities. You decide you need a big. you are not fitting well into your clothing. Your Self Esteem We'll tackle one of the hardest things to improve right from the beginning: your self esteem. You then find yourself dealing with pressure from the boss. Incorporate as many of these things into your life as you can.
This allows your mind to repair damage and it allows you to improve your network of friends. its fun to have people around too! But. you need to be able to say. Don't assume that they will always be there when you need them. work on improving them if you can and then do the best job that you can overall. Commit to going out and having fun. even when you don't pay attention to them otherwise. Those that have people around them to support them do well in many more aspects of their lives. at least one time per week. Learn to take criticism positively. Relationships take time and work. In addition. working through them and then letting them go. learn how to accept compliments and to take criticism. If you are married. Although challenging. Those that dress well. 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. That means taking on the challenges that come up between people. Just putting on a beautiful outfit can make you feel good about yourself. If your boss says that the job wasn't good enough. how can you build a social network of people that you can rely on? Make time for those that you already have. Don't take friends for granted because they won't be there when you need them the most. both physically and mentally. "Hey. 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. you set yourself up for success rather than a pint of ice cream! One way to improve the way that you look and feel about yourself is to take care of your outward appearance. take care of the way that they look and those that do things for themselves are the most confident people out there. whatever way is fun to you. Let's face.Accept those. that relationship alone will be one that you have to work on. Then. Getting down on yourself because someone doesn't like the job you did isn't okay. In part of that comes the fact that if you want to have family and friends you . Getting away or even just finding time to play a board game is essential. ask what you could have improved on for next time. Build A Social Network A social network is a very important to your well being. You should always strive for a lifestyle that's positive with those in your family and your friends.
Your Overall Mental Fitness Plan So. allowing you to fend off Alzheimer's and other conditions like it. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. a physical activity. getting the answers and working at it helps to improve the brain's function. You'll feel good about life and your social network. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. there are many things that you can do. To help remedy stress. always keep yourself learning. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being. now you have it! You know what to do to make your lifestyle improved through these changes. A hobby. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated. but mentally you do! For starters. 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.need to be a friend. You need to find something that you love to do. For starters. Learning new things keeps the mind active and that means health. Asking questions. it is important for you to find solutions to those problems. . use your brain power! You don't have to do any type of exercise with your brain physically of course. It hinders you throughout your life by causing unhealthy living situations. You should also use challenges to help power you through your day and your life. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. Stress affects your ability to function properly. Stress that is ongoing without any real stopping is a large health risk! Brain Power! To improve mental fitness. physical risks and puts your entire well being at risk for emotional breakdown. too. or some other thing that really brings you happiness is necessary to have. find an outlet. 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. by relieving stress. Managing Stress Its not easy job.
this one will be structured a bit different. 3. It also helps to make it through difficult times when you have someone by your side. Improve your brain's fitness by challenging it through new adventures. For example. Unlike the other chapters. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. If you can't think of anything. You probably already know the risks of what these things can do to your life. Smoking. Keep your self esteem positive. Do things that are enjoyable to you. Lifestyle Fitness. . New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness. Drinking And Drugs Each of those three things. It will cause cancer eventually in your lungs. 5. The good news is that you can change the outcome of your day by just making the right decisions on the way to look at challenges during the day. There are no ifs about it. drinking and drugs. Too Your lifestyle is the way that you live your life. Although each of these other elements that we've already talked about is very important parts of your lifestyle. Working on this is hard. Each decision you make throughout the course of the day plays a role in your fitness. 2. and physical fitness increases. but you may not realize the extent at which it takes to improve them. 4. By doing these things it will significantly improve the fitness that your mind has physically and emotionally. learn something new. continuous learning and through challenges of all types. Improve them. Make changes like these today and see results today. 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.1. Improve your stress levels and see physical. Improve your social network to reduce stress and to improve your quality of life. You Are What You Do. smoking will eat away at your lungs and will cause cancer. they are not everything. smoking. mental and emotional benefits right away.
then you aren't getting the right amount of sleep for health. find a method to stop smoking and do it. Those that don't get enough sleep are not capable of performing at their best physical or mental level. others can't. Your lifestyle fitness requires that you get quality sleep each night. You need this time for your mind to. Sleep Do you sleep ? No. You will find that your health increases.Rest is one of the most overlooked parts of an exercise regimen. To improve your lifestyle and to extend your life. If you are facing problems with insomnia or are struggling to get to sleep. To improve your fitness. physical ailments hinder you more when you don't get enough sleep. sleep is the body's time to relax and to recoup what it's done all day. Drinking and drugs are just as bad. When you quit early enough. Why is sleep so important ? There are actually several reasons. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer. You kill brain cells. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs. It's the time that your body heals from the exertions of the day. There may be an underlying medical condition that could be causing it. though. Smoking and drugs are simply a no no.But. Some damage can be fixed through healing over time. your stress levels DO go down and you can feel better about the life you are living. your energy increases. but the . Stress hurts more. smoking is something that you can stop. They aren't able to improve the level at which they can function and they make bad mistakes. It's a time to restart. even if it is one of the hardest things you will have to do. you put your life at risk and you destroy the organs in your body. talk to your doctor about it. your body can repair the damage that you have done to your lungs. refresh and give yourself the best chance at improving tomorrow. For one. you need to remove these problems from it. you destroy your body slowly and methodically. we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not. This can only happen if you stop soon enough. It's the way that your mind works through problems.
Just as you'd never head to the gym after drinking a few beers at your local tavern. it can distract from your ability to fall asleep. your body is doing exactly what you have been asking it to do during your workouts . you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off. but if you go to bed on an empty stomach. you start to feel sleepy. • Establish both a regular sleep cycle as well as a pre-sleep routine. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Lack of sleep can have an intoxicating effect on your body. you should never work out after not sleeping the night before. especially tea or coffee. If you work up a sweat before trying to sleep. though. • Get at least eight hours of quality sleep per night. • Keep your bedroom dark and cool. but you'll have to use the bathroom more often as well which will disturb your sleep. During the suspended state of animation you are in.reality is it is actually a quite important principle.096. • Try having a light snack before bedtime. This will help you signal your body that it's time to think about resting. According to the Journal of Applied Sports Science. For starters. being awake for 24 hours has the same physical effect as a blood alcohol content of 0. Muscle adaptation and growth often occurs at night. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day. Make sure this snack is light. Not only will the caffeine keep you awake. which is above the legal driving limit in most states. .build muscle. Body temperature has a huge effect on our ability to fall asleep. Working out in this state has its obvious downside. As your body temperature lowers. What are the best practices when it comes to getting enough sleep? Here are some pointers: • Don't exercise before bedtime. • Don't drink a lot of fluids before sleep. your lack of muscular coordination places you at a much higher risk for injury. Some people disagree with this theory. You're better off waiting until the next day when your body has been given proper rest. Try having some white noise in the room like a fan running.
During a workout. • Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of. • Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested. As you know. your home life. Financial fitness isn't something that we'll stress for too long here. your marriage. it is also vital in helping your body recover and ultimately grow like you want it to.While your body is sleeping. Just think of the role that money plays in your everyday life. You worry about money and end up facing financial hardships that move into your work life. stress causes a wide range of health concerns for your body. your body's synthesis of protein increases. If you are having problems with sleeping. This is what makes you grow. Growth hormones are very important in increasing muscle mass. • Don't do stimulating things before bed such as watching television or working on a project. • Don't eat before bed. Money is one of the largest causes of stress in people every single day. but the majority of this happens while the body is at rest. and even your physical health. Your body can recover and repair any damage you did during the day while you are at rest. but it is something to make part of your overall guide to living a long. . at least two hours beforehand. but it really can be. A majority of growth hormones are also released when the body is in the sleep state. growth hormones are also released. there are many ways that you can overcome them. Just as sleep will give you more energy. Financial Concerns Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits. healthy lifestyle.
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.
where to find supplements. • www.abcbodybuilding. These are only a few resources you can check out as you begin your body building quest.com This is another super website where you can find tips and tricks about how to maximize your workout. The Internet is another invaluable resource for body building information.com This site is nothing less than amazing. and it will open you up to all sorts of insights into this great sport. You will find more information than you could have ever hoped for on this website including tips on nutrition.getbig. In researching this book. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. sample workout plans. this author depended on several of these websites for information. contest schedules and results. Look around you and find what works for you. or network with others in social settings.bodybuilder. as well as pictures of people who have made amazing transformations through a body building program.Nothing can really compare to personal advice and guidance. • www. but it's free. You will find a whole new world opening up around you! . Ask around when you are in the gym.com Here you have another amazing site with tons and tons of information for both the experienced body builder as well as the beginner. and ways to prepare yourself for competition. You will get the most information by joining their website. Here are a few you should really check out: • www.
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